00:00 The podcast episode discusses the host's desire to provide free science-based information to the general public, and thanks the sponsors of the episode.

06:19 Hormones have immediate effects on the body and can control gene expression, and in this episode, the host will discuss the logic of how thyroid hormone and growth hormone work together, as well as tools to elevate or reduce these hormones.

13:14 Thyroid hormone and growth hormone are the two most significant hormones for setting the overall level of metabolism, and they are also important for brain function and cognitive health.

19:49 Thyroid hormone, specifically T3, promotes metabolism and the utilization of energy, including the buildup of tissues, and iodine is essential for the production of thyroid hormone.

26:33 Consuming sufficient iodine, ltyrosine, and selenium is important for maintaining healthy thyroid function and metabolism, with Brazil nuts being a particularly rich source of selenium.

33:01 Selenium has positive effects on health, including reducing the risk of preeclampsia, reducing prostate cancer risk, and reducing acne, while diets that are very meat-rich or vegetable-rich can lower thyroid hormone levels and increase the need for iodine.

39:41 Iodine, selenium, and L-tyrosine are important for maintaining healthy levels of thyroid hormone, which can support brain function, metabolism, and tissue repair.

45:56 Carbohydrates, particularly starchy carbohydrates, support the healthy production of T3 and T4 thyroid hormones, so when transitioning from a ketogenic diet to a more traditional diet, it's important to gradually reintroduce carbohydrates to avoid rapid weight gain.

52:18 Increasing growth hormone levels can be achieved through behavioral and supplement-based tools, with the potential to increase growth hormone release during sleep and waking hours by optimizing slow wave sleep and delta wave activity in the brain.

58:38 Low levels of melatonin supplementation, specifically in the range of hundreds of micrograms, can aid in shifting sleep patterns towards slow wave deep sleep and delta wave activity, triggering growth hormone release; certain types of meditation can also induce brain states similar to slow wave sleep and promote growth hormone release; exercise, specifically weight training or endurance training for about 60 minutes, can have significant effects on growth hormone release.

01:05:32 Exercising for 60 to 75 minutes with a proper warm-up, not going to absolute failure, and bringing body temperature back down to normal levels afterwards can lead to significant increases in growth hormone release both during and after exercise.

01:12:05 Women experience the biggest peak in growth hormone and IGF-1 early in exercise, within the first 30 minutes, while men experience the biggest increase later in exercise, around 60 minutes, indicating that sex-dependent factors such as cortisol, testosterone, and estrogen impact the release of growth hormone and IGF-1.

01:19:10 Supplementing with arginine before sleep can increase growth hormone levels, but taking arginine before exercise can negate the effects of exercise on growth hormone; L-citrulline may be a better option for increasing arginine levels and growth hormone, but it can also lower blood pressure; growth hormone levels decrease significantly between ages 30 and 40, but exercise and other behaviors can offset this age-related decline.

01:25:56 Sauna use, specifically entering environments with temperatures between 80-100 degrees Celsius for short periods of time, has been shown to increase growth hormone release by up to 16-fold.

01:32:52 Sauna use can be a way to increase growth hormone release and decrease cortisol levels, while peptides are becoming a popular alternative for hormone supplementation.

01:39:23 Injecting stimulating hormones or secretagogs before sleep can stimulate the release of growth hormone from the pituitary, which can have long-lasting effects on gene expression and can be used for various purposes such as longevity or body fat reduction, but it may also have potential risks and side effects.