Huberman Lab Folgen

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

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

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 https://www.livemomentous.com/huberman 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