Effects of Fasting & Time Restricted Eating on Fat Loss & Health

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how “fasted” is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you. 

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, Blood Glucose & Mortality, Mice Vs. Humans

(00:06:18) Sponsors: AG1, LMNT

(00:09:42) Neuroplasticity Protocols & Online Lecture

(00:11:20) Feeding, Fasting, Performance

(00:13:50) Calories-In, Calories-Out (CICO); Perfect Diets

(00:19:48) Feeding-Induced Health Conditions 

(00:25:33) Time Restricted Eating: When We Eat Is Vital

(00:29:45) The Eight Hour Feeding Window 

(00:31:26) Feeding Deep Into the Night Is Bad (In Humans)

(00:36:33) Liver Health

(00:39:45) Time Restricted Feeding Protocol: Rules

(00:41:35) When to Start & Stop Eating

(00:45:38) Gastric Clearance, Linking Fasting to Sleep

(00:52:35) Effects of Specific Categories of Food

(00:55:40) Precision In Fasting: Protocol Build

(00:59:30) 4-6 Hour Feeding Windows

(01:03:08) Protein Consumption & Timing for Muscle

(01:08:13) How to Shift Your Eating Window

(01:13:20) Glucose Clearing, Exercise & Compounds

(01:22:37) Blood Glucose: Monitoring, mTOR & Related Pathways

(01:27:40) Gut Health: Fasting, Clock Genes and Microbiota

(01:29:15) Non-Alcoholic Fatty Liver 

(01:32:00) Effects of Fasting on Hormones: Testosterone, Cortisol

(01:38:40) Fertility

(01:41:50) 8-Hour Feeding Window: Weight Loss Without Calorie Counting

(01:43:20) Eating Every-Other-Day 

(01:45:29) Adherence

(01:47:15) Mental Focus & Clarity

(01:49:12) Enhancing Weight Loss from Body Fat: Hepatic Lipase

(01:53:15) What Breaks a Fast? Rules & Context

(01:58:50) Artificial Sweeteners, Plant-Based Sweeteners

(02:01:42) Glucose Clearing II, Cinnamon, Acidity, Salt

(02:06:42) My Circadian Clock, Zero-App 

(02:08:20) Odd (But Common) Questions

(02:09:23) Effects of Sauna & Dehydration on Blood Glucose

(02:11:12) The Ideal Fasting Protocol 

(02:24:00) More Resources, Ways to Support Us, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

Dr. Craig Heller: Using Temperature To Optimize Performance, Brain & Body Health

This episode I am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.

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. Craig Heller, Physiology & Performance

(00:02:20) Sponsors: AG1, LMNT

(00:06:45) Cold Showers, Ice Baths, Cryotherapy

(00:10:45) Boundary Layers 

(00:11:55) Cooling Before Aerobic Activity to Enhance Performance

(00:14:45) Anaerobic Activity Locally Increases Muscle Heat

(00:16:45) Temperature Gates Our Energy Use 

(00:19:00) Local Versus Systemic Fatigue: Heat Is Why We Fail

(00:22:10) Cooling Off: Most Methods are Counterproductive

(00:26:43) Exercise-Induced Brain Fog

(00:27:45) Hyperthermia

(00:31:50) Best Body Sites for Cooling: Palms, Foot Pads, Upper Face 

(00:38:00) Cooling Your Brain via The Upper Face; Concussion

(00:41:25) Extraordinary (Tripling!) Performance by Cooling the Palms

(00:45:35) Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling

(00:50:00) Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling

(00:51:00) Enhancing Endurance with Proper Cooling

(00:53:00) Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling

(00:58:20) How You Can Use Palmer Cooling to Enhance Performance

(01:01:15) Radiation, Convection, Heat-Transfer, Role of Surface Area

(01:04:40) Hypothermia Story, Ideal Re-Heating Strategy

(01:11:40) Paw-lmer Cooling for Dog Health & Performance

(01:12:45) Warming Up, & Varying Temperature Around the Body

(01:17:35) Cooling-Enhanced Performance Is Permanent

(01:19:55) Anabolic Steroids versus Palmer Cooling

(01:24:00) Female Athletic Performance 

(01:25:18) Shivering & Cold, Metabolism

(01:26:55) Studies of Bears & Hibernation, Brown Fat

(01:31:10) Brown Fat Distribution & Activation In Humans

(01:34:18) Brain Freeze, Ice Headache: Blood Pressure, Headache

(01:37:50) Fidgeters, Non-Exercise Induced Thermogenesis

(01:39:44) How Pre-Workout Drinks, & Caffeine May Inhibit Performance

(01:43:42) Sleep, Cold, Warm Baths, Screens, & Socks

(01:48:44) Synthesis

(01:49:30) Supporting the Podcast & Scientific Research 

Title Card Photo Credit: Mike Blabac

Disclaimer

Controlling Your Dopamine For Motivation, Focus & Satisfaction

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. 

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 & Tool 1 to Induce Lasting Dopamine

(00:05:04) Sponsors: AG1, LMNT

(00:09:10) Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators

(00:09:58) What Dopamine (Really) Does

(00:15:30) Two Main Neural Circuits for Dopamine 

(00:18:14) How Dopamine Is Released: Locally and Broadly

(00:22:03) Fast and Slow Effects of Dopamine

(00:25:03) Dopamine Neurons Co-Release Glutamate

(00:28:00) Your Dopamine History Really Matters 

(00:30:30) Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience 

(00:36:58) Tool 3 Controlling Dopamine Peaks & Baselines

(00:40:06) Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise

(00:46:46) Tool 4 Caffeine Increases Dopamine Receptors

(00:49:54) Pursuit, Excitement & Your “Dopamine Setpoint”

(00:56:46) Your Pleasure-Pain Balance & Defining “Pain”

(01:00:00) Addiction, Dopamine Depletion, & Replenishing Dopamine

(01:07:50) Tool 5 Ensure Your Best (Healthy) Dopamine Release

(01:15:28) Smart Phones: How They Alter Our Dopamine Circuits

(01:19:45) Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention

(01:22:20) Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection

(01:24:20) Caffeine & Neurotoxicity of MDMA

(01:26:15) Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits

(01:27:57) Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses

(01:28:45) Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine 

(01:37:55) Tool 7 Tuning Your Dopamine for Ongoing Motivation

(01:47:40) Tool 8 Intermittent Fasting: Effects on Dopamine 

(01:53:09) Validation of Your Pre-Existing Beliefs Increases Dopamine

(01:53:50) Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours

(01:55:36) Pornography

(01:56:50) Wellbutrin & Depression & Anxiety

(01:58:30) Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning

(02:01:45) Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity

(02:05:20) Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am

(02:07:00) Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy

(02:08:20) Tool 14 Huperzine A

(02:10:02) Social Connections, Oxytocin & Dopamine Release

(02:12:20) Direct & Indirect Effects: e.g., Maca; Synthesis & Application

(02:14:22) Zero-Cost & Other Ways To Support Podcast & Research

Title Card Photo Credit: Mike Blabac

Disclaimer

Dr. Matthew Johnson: Psychedelics for Treating Mental Disorders

This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of 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) Introducing Dr. Matthew Johnson

(00:02:27) Sponsors: AG1, LMNT

(00:06:40) ‘Psychedelics’ Defined

(00:14:09) Hallucinations, Synesthesia, Altered Space-Time Perception

(00:19:56) Serotonin & Dopamine 

(00:23:50) Ketamine & Glutamate 

(00:28:00) An Example Psychedelic Experiment

(00:37:30) ‘Letting Go’ with Psychedelics

(00:44:10) Our Mind’s Eye

(00:48:00) Redefining Your Sense of Self 

(00:58:56) Exporting Psychedelic Learnings to Daily Life

(01:04:36) Flashbacks

(01:12:10) Ayahuasca, & ASMR, Kundalini Breathing

(01:15:54) MDMA, DMT

(01:26:00) Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis

(01:38:15) Micro-Dosing

(01:56:45) Risks for Kids, Adolescents & Teenagers; Future Clinical Trials

(02:03:40) Legal Status: Decriminalization vs. Legalization vs. Regulation

(02:18:35) Psychedelics for Treating Concussion & Traumatic Brain Injury 

(02:27:45) Shifting Trends in Psychedelic Research, Academic Culture

(02:44:23) Participating in a Clinical Trial, Online Survey Studies, Breathwork 

(02:50:38) Conclusions, Subscribing & Supporting the HLP, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

ADHD & How Anyone Can Improve Their Focus

In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD.

I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating ‘default-mode’ and ‘task-related’ neural networks, attentional “blinks” (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD).

The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered.

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 & Note About Diagnosis

(00:03:44) Sponsors: AG1, LMNT

(00:07:56) ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults

(00:13:00) Attention & Focus, Impulse Control

(00:14:57) Hyper-focus 

(00:16:45) Time Perception

(00:18:25) The Pile System

(00:20:00) Working Memory

(00:24:10) Hyper-Focus & Dopamine 

(00:26:40) Neural Circuits In ADHD: Default Mode Network & Task-Related Networks 

(00:32:57) Low Dopamine in ADHD & Stimulant Use & Abuse

(00:37:10) Sugar, Ritalin, Adderall, Modafinil & Armodafinil 

(00:47:00) Non-Prescribed Adderall, Caffeine, Nicotine

(00:49:18) How Stimulants “Teach” the Brains of ADHD Children to Focus

(00:52:00) When To Medicate: A Highly Informed (Anecdotal) Case Study

(00:56:35) Elimination Diets & Allergies In ADHD

(01:04:46) Omega-3 Fatty Acids: EPAs & DHAs 

(01:07:00) Modulation vs Mediation of Biological Processes

(01:10:50) Attentional Blinks 

(01:16:56) Open Monitoring & 17minute Focus Enhancement 

(01:22:50) Blinking, Dopamine & Time Perception; & Focus Training 

(01:30:10) Reverberatory Neural & Physical Activity

(01:33:40) Adderall, Ritalin & Blink Frequency

(01:35:00) Cannabis 

(01:37:30) Interoceptive Awareness 

(01:41:15) Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers

(01:48:05) DHA Fatty Acids, Phosphatidylserine

(0:1:50:54) Ginko Biloba 

(01:51:45) Modafinil & Armodafanil: Dopamine Action & Orexin

(01:56:19) Acetylcholine: Circuits Underlying Focus; Alpha-GPC

(01:59:04) L-Tyrosine, (PEA) Phenylethylamine 

(02:01:23) Racetams, Noopept 

(02:05:15) Transcranial Magnetic Stimulation; Combining Technology & Pharmacology 

(02:09:14) Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids

(02:14:30) Synthesis/Summary

(02:16:10) Support for Podcast & Research, Supplement Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

Healthy Eating & Eating Disorders – Anorexia, Bulimia, Binging

In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.

Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the “perfectionist” anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks

I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss “cheat days,” body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.

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: Fasting, & Defining Healthy Eating

(00:08:55) Morning Protein Is Important 

(00:22:21) Sponsors: AG1, LMNT

(00:26:29) Defining & Diagnosing Eating Disorders

(00:29:00) Anorexia Nervosa (Overview & Myths)

(00:33:44) Bulimia (Overview & Myths)

(00:37:35) Binge Eating Disorders, EDNOS, OSFEDS, Pica

(00:39:44) What is Hunger? What is Satiety?

(00:42:00) Neuronal & Hormonal “Accelerators & Brakes” on Eating

(00:46:17) Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity

(00:50:30) Why We Overeat

(00:55:30) Homeostasis & Reward Systems/Decisions 

(00:59:58) Anorexia

(01:04:28) The Cholesterol Paradox

(01:06:13) Psychological vs. Biological/Genetic Factors in Anorexia

(01:09:44) Chemical Imbalances, Serotonergic Treatments

(01:12:56) Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content

(01:18:28) Brain Areas for Reward Based Decision Making vs. Habits

(01:24:06) Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation

(01:28:30) How Do You Break a Habit? 

(01:33:23) Family Based Models, Cognitive Behavioral Therapy

(01:35:39) MDMA, Psilocybin, Clinical Trials, Ibogaine 

(01:40:35) Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT

(01:43:23) Distorted Self Image in Anorexia 

(01:47:54) Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone

(01:53:05) Inhibitory Control, Impulsivity, Adderall, Wellbutrin

(01:58:00) Direct Brain Stimulation: Nucleus Accumbens

(02:04:28) Anorexia/Reward. vs Bulimia/Binging  

(02:05:45) Healthy Eating Revisited

(02:10:55) Synthesis, Body Dysmorphias

(02:14:15) Support: Podcast, & Research Studies

Title Card Photo Credit: Mike Blabac

Disclaimer

Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will

In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society. 

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: Dr. Robert Sapolsky 

(00:02:25) Sponsors: AG1, LMNT

(00:06:30) Stress: Short & Long-Term, Good & Bad 

(00:09:11) Valence & Amygdala 

(00:11:00) Testosterone: Common Myths vs. Actual Truths 

(00:15:15) Behaviors that Affect Testosterone  

(00:17:20) Mindsets & Contexts that Affect Testosterone

(00:20:28) How Finger Length Ratios Reflect Prenatal Hormone Levels  

(00:22:30) Aggression: Male-Female, Female-Male, & Female-Female 

(00:24:05) Testosterone: The Challenge Hypothesis 

(00:29:20) How Dopamine Impacts Testosterone & Motivation 

(00:32:32) Estrogen: Improves Brain & Longevity BUT TIMING IS KEY 

(00:39:40) Are Testosterone & Sperm Counts in Males Really Dropping? 

(00:42:15) Stress Mitigation & Our Sense of Control 

(00:51:35) How Best to Buffer Stress 

(00:57:04) Power of Perception, Choice & Individual Differences 

(01:00:32) Context-Setting, Prefrontal Cortex & Hierarchy 

(01:11:20) How Dr. Sapolsky Accomplishes Deep Thinking  

(01:13:17) Do We Have Free Will? 

(01:20:50) How to Apply Knowledge & Learning  

(01:23:44) Robert’s New Book: “Determined: The Science of Life Without Free Will” 

(01:28:27) Reflections, Support of Podcast, & Supporting Stress Research 

Title Card Photo Credit: Mike Blabac

Disclaimer

Understanding & Conquering Depression

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

https://www.livemomentous.com/huberman

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

Dr. Anna Lembke: Understanding & Treating Addiction

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

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

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

How to Control Your Sense of Pain & Pleasure

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

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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