This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

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Timestamps

(00:00:00) Mood Disorders & Maintaining Mental Health (Protocol 1)

(00:07:25) Sponsors: AG1, LMNT

(00:11:15) Major Depression

(00:18:40) “Anti-Self” Confabulation

(00:21:42) Autonomic (Vegetative) Symptoms of Depression

(00:26:58) Norepinephrine, Dopamine & Serotonin

(00:31:50) SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors

(00:37:00) Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions

(00:39:33) Physical & Emotional Pain are Linked: Substance P

(00:41:50) Hormones & Depression: Thyroid & Cortisol 

(00:46:50) Genetic Susceptibility to Depression: Impact of Stress 

(00:50:50) Understanding Biological Mechanism Is Key: Recipes versus Skills

(00:52:50) Tools for Dealing with Depression: Logic & Implementation (Protocol 2)

(00:56:25) Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc.

(00:59:20) Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)*

(01:02:50) How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid

(01:05:25) Protocol 4: How Exercise Offsets Depression 

(01:11:44) Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA receptors*

(01:20:30) Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function

(01:33:08) Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin*

(01:47:00) Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid)

(01:54:50) Summary of Protocols Covered

(02:00:10) Support & Additional Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation: Finding Balance in the Age of Indulgence.

We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our “dopamine balance” plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.

This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

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Timestamps

(00:00:00) Dr. Anna Lembke, Addiction Expert

(00:02:42) Disclaimer & Sponsors: AG1, LMNT, Waking Up

(00:07:00) Dopamine, Happiness & Impulsivity 

(00:15:56) What Is Pleasure? 

(00:18:20) Addiction, Boredom & Passion for Life

(00:24:00) Pain-Pleasure Balance Controls Addiction

(00:29:10) Dopamine Deficits, Anhedonia

(00:30:47) Are All Addictions the Same?

(00:35:38) Boredom & Anxiety Lead to Creativity 

(00:40:35) Finding Your Passion Starts with Boredom & Action Steps 

(00:50:05) How to Break an Addiction

(00:55:25) Relapse, Craving & Triggers

(01:07:40) Can People Get Addicted To “Sobriety”? 

(01:11:45) Are We All Wired for Addiction? 

(01:15:57) Bizarre Addiction

(01:18:14) Recovered Addicts Are Heroes

(01:20:10) Lying, Truth Telling, Guilt & Shame

(01:30:40) Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA 

(01:40:20) Social Media Addiction 

(01:51:25) Narcissism 

(01:53:30) Goal Seeking, Success & Surprise

(01:58:10) Reciprocity

(02:01:15) Closing Comments, Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain “syndromes” and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described.

Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

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Timestamps

(00:00:00) Skin, Pain, Pleasure 

(00:01:50) Protocol 1: Maximizing Motivation (with Dopamine & Pleasure)

(00:07:29) Sponsors: AG1, LMNT

(00:12:04) Pleasure & Pain, & Skin Sensors 

(00:18:13) Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals

(00:22:16) Two-Point Discrimination, Dermatomes

(00:28:11) Thoughts & Genes That Make Physical Pain Worse

(00:33:45) Expectations, Anxiety, & Pain Threshold

(00:40:27) Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water

(00:45:22) Protocol 3: Heat Is Absolute

(00:48:10) Injury & Pain

(00:52:04) Protocol 4: Plasticity of Pain: Key Role of Vision 

(00:58:08) Sensing Disparate Body Parts As Merged

(01:01:00) Pain “Syndromes”, Psychogenic Fever, “Psychosomatics”

(01:04:40) Fibromyalgia, Naltrexone, Protocol 5: Acetyl-L-Carnitine 

(01:12:24) Protocol 6: Agmatine, S-adenosyl-L-methionine (SAMe), L-5-Methyltetrahydrofolate*

(01:17:27) Acupuncture: Mechanism, Non-Responders, Itch & Inflammation

(01:28:20) Laser Photobiomodulation, Protocol 7: Hypnosis (reveri.com) 

(01:30:00) Protocol 8: Pressure-Based Pain Relief, “Gate Theory of Pain (Relief)”

(01:37:53) Redheads & Pain Thresholds, Endogenous Opioids 

(01:44:02) Protocol 8: Love & Pain, Dopamine

(01:49:23) Pleasure & Reproduction, Dopamine & Serotonin, Oxytocin

(01:51:40) Protocol 9: PEA, L-Phenylalanine (Precursor to Tyrosine)

(01:55:40) Contextual Control of Pleasure by Autonomic Arousal, Dopamine Baselines

(01:59:40) Pleasure-Pain Balance

(02:01:24) Protocol 10: Controlling Pleasure, Dopamine & Motivation Over Time

(02:06:40) Protocol 11: Immediate, Non-Goal-Directed Pleasure, PAG 

(02:08:40) Direction of Touch: Pleasure Versus Pain, Arousal & Touch “Sensitivity” 

(02:13:00) Synthesis & How to Conceptualize Pain and Pleasure, Support

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of “The Matt Walker Podcast.” We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don’t get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introducing Dr. Matt Walker

(00:02:16) Sponsors: AG1, LMNT

(00:06:00) What Is Sleep?

(00:10:20) REM (Rapid Eye Movement) aka ‘Paradoxical Sleep’

(00:16:15) Slow Wave Sleep aka ‘Deep Sleep’

(00:24:00) Compensating For Lost Sleep

(00:32:20) Waking in the Middle Of The Night 

(00:39:48) Uberman (Not Huberman!) Sleep Schedule

(00:42:48) Viewing Morning SUNLight

(00:49:20) Caffeine

(01:07:54) Alcohol

(01:14:30) Growth Hormone & Testosterone

(01:16:14) Emotions, Mental Health & Longevity

(01:20:40) Books vs. Podcasts

(01:21:20) Lunchtime Alcohol

(01:25:00) Marijuana/CBD 

(01:36:00) Melatonin

(01:54:14) Magnesium

(01:58:10) Valerian, Kiwi, Tart Cherry, Apigenin

(02:15:00) Tryptophan & Serotonin

(02:19:24) Naps & Non-Sleep-Deep-Rest (NSDR)

(02:28:23) Is It Possible To Get Too Much Sleep?

(02:34:35) Sex, Orgasm, Masturbation, Oxytocin, Relationships

(02:47:30) Unconventional Yet Powerful Sleep Tips 

(02:59:10) Connecting to & Learning More from Dr. Walker

(03:04:42) The New Dr. Matt Walker Podcast, Reviews & Support

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Your Sense of Self: Interoception

(00:01:25) Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation 

(00:03:45) Sponsors: AG1, LMNT

(00:08:22) Main Drivers of Feelings & Performance

(00:11:45) Brain-Body: A Mechanical & Chemical Dialogue 

(00:17:50) LDB (Lung-Diaphragm-Brain) Dialogue  

(00:21:00) Protocols 2, 3, 4: Control Heart Rate With Breathing

(00:29:08) Sensing Lung Pressure: Piezo Receptors

(00:30:54) Carbon Dioxide, From Air to Blood

(00:34:02) Protocol 5: Alert While Calm

(00:40:50) Baroreceptors: Hering-Breuer Reflex

(00:42:47) Gut Volume & The Desire to Open Your Mouth 

(00:48:18) Protocol 6: Enhancing Gut-To-Brain Communication, Fasting 

(00:51:50) Intestines, Fatty Acids, Amino Acids & Sugar

(00:57:00) Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients 

(00:58:58) Gut Acidity (Is Good)

(01:02:20) Improving Nasal Microbiome 

(01:04:13) Inflammation & Microbiome: Fiber vs. Fermented 

(01:11:15) Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods

(01:13:10) Leaking Guts, Auto-Immune function & Glutamine

(01:15:50) Gut Acidity: HCl (hydrochloric acid), Pepsin

(01:18:30) Probiotics & Brain Fog

(01:21:45) Nausea: Happens in Your Brain; Area Postrema

(01:28:25) Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.

(01:30:40) Fever: Triggers and Control Knobs: OVLT

(01:37:00) Protocol 10: Cooling the Blood Properly

(01:38:53) Sensing Feelings, Vagus Nerve, Stress

(01:41:50) Mental Emotions Reflect Bodily Conditions

(01:45:00) Sensing Other People’s Emotions via the Body

(01:46:00) Protocol 11: Increasing Interoception, Sensing Heartbeat 

(01:50:40) Conclusions & Resources

Disclaimer

Dr. Lex Fridman PhD, is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction: Lex Fridman

(00:02:29) Sponsors: AG1, LMNT

(00:07:35) What is Artificial Intelligence?

(00:26:46) Machine & Human Learning

(00:32:21) Curiosity

(00:36:55) Story Telling Robots

(00:40:48) What Defines a Robot?

(00:44:30) Magic & Surprise

(00:47:37) How Robots Change Us

(00:49:35) Relationships Defined

(01:02:29) Lex’s Dream for Humanity

(01:11:33) Improving Social Media

(01:16:57) Challenges of Creativity

(01:21:49) Suits & Dresses 

(01:22:22) Loneliness

(01:30:09) Empathy

(01:35:12) Power Dynamics In Relationships

(01:39:11) Robot Rights 

(01:40:20) Dogs: Homer & Costello

(01:52:41) Friendship

(01:59:47) Russians & Suffering

(02:05:38) Public vs. Private Life

(02:14:04) How To Treat a Robot

(02:17:12) The Value of Friendship

(02:20:33) Martial Arts

(02:31:34) Body-Mind Interactions

(02:33:22) Romantic Love

(02:42:51) The Lex Fridman Podcast

(02:55:54) The Hedgehog

(03:01:17) Concluding Statements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction: Protocols for sleep, mood, focus, exercise creativity

(00:04:23) Sponsors: AG1, LMNT

(00:08:50) Protocol 1: Record Your Daily Waking Time & Temperature Minimum 

(00:12:07) Protocol 2: Self-Generate Forward Motion (Outdoors) 

(00:17:00) Protocol 3: View Natural Light For 10-30min Every Morning

(00:22:43) What To Do If You Can’t View The Sun: Blue Light 

(00:26:50) Protocol 4: Hydrate Correctly 

(00:28:00) Protocol 5: Delay Caffeine 90-120m After Waking

(00:30:48) Protocol 6: Fast (or Fat-Fast) Until Noon

(00:32:30) What Actually Breaks A Fast & What Doesn’t?

(00:34:30) Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea

(00:37:30) Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise

(00:48:30) Optimal Time of Day To Do Hard Mental Work 

(00:52:07) Protocol 8: Optimal Exercise; 3:2 Ratio

(01:03:54) Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC 

(01:10:00) Protocol 9: Eat For Brain Function & Mood

(01:17:39) Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range

(01:24:00) Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com

(01:31:15) Protocol 12: Hydrate Correctly, Nap Rules

(01:33:29) Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine

(01:39:00) Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep

(01:44:27) Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work

(01:55:00) Protocol 16: Preventing Middle of the Night Waking

(01:59:10) Protocol 17: Weekends, Recovering From A Poor Nights Sleep

(02:05:20) Neural Network, Supplement Sources, Sponsors

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using “gap effects”.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Overview of Topics

(00:02:20) Protocol: New Data for Rapid Learning 

(00:09:10) Introduction: Hearing & Balance 

(00:09:30) Sponsors: AG1, LMNT

(00:13:53) How We Perceive Sounds

(00:21:56) Your Hearing Brain (Areas)  

(00:23:48) Localizing Sounds

(00:28:00) Ear Movement: What It Means 

(00:33:00) Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation 

(00:35:30) Binaural Beats: Do They Work? 

(00:43:54) White Noise Can Enhance Learning & Dopamine

(00:51:00) Headphones

(00:55:51) White Noise During Development: Possibly Harmful

(01:03:25) Remembering Information, & The Cocktail Party Effect

(01:12:55) How to Learn Information You Hear

(01:18:10) Doppler

(01:22:43) Tinnitus: What Has Been Found To Help?

(01:30:40) Aging: How Big Are Your Ears?

(01:35:00) Balance: Semi-Circular Canals

(01:40:35) A Vestibular Experiment

(01:43:15) Improve Your Sense of Balance

(01:48:55) Accelerating Balance

(01:51:55) Self-Generated Forward Motion

(01:56:25) Dizzy versus Light-Headed

(01:58:38) Motion Sickness Solution

(02:01:23) Synthesis

Title Card Photo Credit: Mike Blabac

Disclaimer

Dr. Karl Deisseroth, MD, PhD, is a clinical psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory’s mission to find and develop cures for mental disease and tools for probing how the brain works. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Momentous:https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:03:47) Sponsors: AG1, LMNT

(00:07:41) Using Language to Understand the Mind

(00:12:19) Blood Tests For Mental Disease

(00:13:38) The Largest Challenges Facing Treatment of Mental Health

(00:20:21) Predicting Depression & Suicide

(00:22:47) Drugs That Work for Brain Illness

(00:27:01) What Would A Cure For the Broken Mind Look Like?

(00:32:23) Channelopsins: Tools For Understanding & Treating the Mind

(00:39:10) Curing Blindness with Channelopsins

(00:41:58) Why Karl Became a Scientist

(00:47:10) Vagus Nerve In Depression

(00:54:12) Challenges To Overcome for Treating Mental Illness with Channelopsins

(00:58:34) Using the Dialogue with Patients to Guide Treatment

(01:00:52) How Our Eyes Reveal Our Mental Health

(01:06:04) Controlling Structures Deep In the Brain

(01:08:23) The Most Effective Drugs Often Have the Most Side Effects

(01:09:50) Do Psychiatrists Take the Drugs They Prescribe

(01:14:15) Moving From Experimental Tools To Novel Treatments

(01:16:00) Brain-Machine Interfaces & Neuralink

(01:19:30) ADHD & Dr. Deissroth’s Approach To Focusing His Mind

(01:26:36) How Dr. Deisseroth Balances A Career In Medicine, Science & Family

(01:35:41) New Ways of Exploring Brains: CLARITY

(01:38:49) What Is Special About the Human Brain?

(01:46:03) Psychedelics

(01:54:12) MDMA

(01:57:15) Dr. Deisseroth’s New Book “Projections: A Story of Emotions”

(01:59:42) Connecting with Dr. Deisseroth on Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste. 

For the full show notes and timestamps, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Title Card Photo Credit: Mike Blabac

Disclaimer