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    Dr. Robin Carhart-Harris: The Science of Psychedelics for Mental Health

    enMay 22, 2023

    Podcast Summary

    • The Potential of Psychedelics for Treating Psychiatric ChallengesPsychedelics can bring short-term therapeutic outcomes and may have long-term effects on brain rewiring. The term 'psychedelic' refers to their ability to reveal aspects of the human mind that are not ordinarily visible.

      Dr. Robin Carhart Harris is a leading researcher in the field of psychedelics. His lab studies the effects of psilocybin on neural circuitry in the brain and has carried out clinical trials demonstrating its ability to alleviate major depression in more than 67% of people. The discussion covers the history and evolving laws surrounding psychedelics and their potential for treating psychiatric challenges. Psychedelics can provide short-term therapeutic outcomes and have long-term effects on brain rewiring. The term 'psychedelic' was coined by Humphrey Osmond and refers to their ability to reveal aspects of the human mind that are not ordinarily visible, making the term valence-nonspecific and highly accurate.

    • Classic Psychedelics and the Revelations of the PsycheClassic psychedelics bring repressed aspects of the psyche to conscious awareness, aiding emotional release and insights in psychotherapeutic settings. Ongoing research explores the biology and psychology behind this phenomenon.

      Psychedelics, particularly classic psychedelics, have a pharmacological and psychological effect on the brain, revealing aspects of the subconscious and unconscious mind that may be repressed or below the threshold of conscious awareness. This can have therapeutic benefits in the context of psychotherapy, allowing for emotional release and insights that catalyze the therapeutic process. Classic psychedelics work on a particular receptor in the brain, the serotonin two A receptor, and their unique action sets them apart from other compounds that may be broadly considered psychedelic. Understanding the biological and psychological mechanisms behind the revealing of the psyche is an area of ongoing research in the field of psychedelic studies.

    • Exploring Microdosing with PsilocybinMicrodosing with psilocybin is being studied for its potential therapeutic benefits. There is limited evidence for its effectiveness, but ongoing research is attempting to address challenges in conducting placebo-controlled studies.

      Psilocybin, the primary psychedelic agent in magic mushrooms, is being studied in clinical trials for its potential therapeutic benefits as well as for microdosing. Microdosing a psychedelic like LSD or psilocybin is typically defined as a sub-perceptual dose that does not induce noticeable visual hallucinations. Microdosing protocols typically involve taking the drug one or two days on and then one or two days off. However, compelling evidence for the potential benefits of microdosing is lacking, despite some suggestive findings. Conducting research on microdosing is particularly difficult due to the need for participants to take doses offsite and the need for a placebo-controlled study design. An innovative citizen science study at Imperial College London attempted to address these challenges but more research is needed.

    • The Power of Positive Expectancy and Placebo Responses in Microdosing PsychedelicsThe latest study has found that positive expectancy plays a vital role in the therapeutic effects of microdosing psychedelics, and placebo responses can produce similar benefits. However, higher doses of psilocybin show promising potential in treating depression.

      Microdosing psychedelics may not be as effective as previously thought, according to a study that found positive expectancy to be the main driving force behind therapeutic effects. The study found that those who received a placebo but thought they were receiving a microdose received the same benefits as those who actually received a microdose. Despite controversy, the study underscores the power of the placebo response. Meanwhile, research into the therapeutic potential of higher doses of psilocybin continues to yield promising results for the treatment of depression. Researchers are finding that the magnitude of certain types of subjective experiences during these sessions predict therapeutic outcomes, suggesting that the experience is a crucial factor in the therapy's efficacy.

    • The Role of Music in Psychedelic TherapyPsychedelic therapy involves ingesting drugs while mental health professionals guide patients on a journey to reveal unconscious material into conscious awareness through the use of music and letting go.

      Psychedelic therapy is a structured setting where patients ingest drugs while mental health professionals observe and guide them. Music plays a central role throughout the therapy session, beginning spacious and gradually becoming more emotional to evoke a powerful psychedelic experience. Patients wear an eye mask and allow the psychedelic state to take them on a journey, revealing unconscious material into conscious awareness. The therapy is closely monitored and typically involves two mental health professionals guiding the patient. The use of music in psychedelic therapy has not yet been fully tested as a component of the therapy, but it is a staple in all published studies. Letting go is also an essential component of the therapy, which encourages a willingness to embrace the journey and allow the mind to reveal itself to itself.

    • The Importance of Trust, Letting Go, and Being Open in Psychedelic TherapyEffective psychedelic therapy requires trust, surrendering resistance, and being open to confront and be inquisitive. These principles can lead to a breakthrough and positive therapeutic outcomes despite initial scare and intensity.

      Trust, let go, and be open are essential factors in effective psychedelic therapy. The trust component involves building therapeutic rapport, which can be formally measured and is a significant predictor of positive therapeutic outcomes. The letting go component requires a readiness to surrender and not resist, which is also predictive of response. The being open component involves a willingness to confront and be inquisitive, which can be challenging but is ultimately rewarding. The psychedelic journey typically involves an initial struggle against the general drug effects, which can be scary and intense. However, embracing the trust, letting go, and being open principles can lead to a breakthrough and positive therapeutic outcomes.

    • The Effects of Psychedelic Drugs on Brain ConnectivityPsychedelic drugs can enhance communication between brain areas that do not typically communicate through increased activation of serotonin two A receptors and may have positive therapeutic outcomes. The correlation between increased connectivity and subjective effects should be further studied.

      Psychedelic drugs like LSD and DMT can increase global functional connectivity in the brain, leading to enhanced communication between brain areas that typically do not communicate. This intermodular communication correlates with the magnitude of the subjective effects and may have a role in the positive therapeutic outcomes of these drugs. The activation of the serotonin two A receptor is responsible for this increased connectivity. However, it is not clear whether this increased connectivity causes the subjective experience or if they happen in parallel, influencing each other in a circular causality. Therefore, it is important to distinguish between the two interpretations in cognitive neuroscience.

    • Developing Non-Psychedelic Psychedelic Drugs for Mental HealthWhile there is effort to create drugs that cure depression or trauma without hallucinations, the therapeutic action of psychedelics is tied to their psychedelic effects. And, selectively creating non-psychedelic agonists in psychiatry seems unlikely.

      The scientific community studying psychedelics is developing drugs that can potentially cure or alleviate depression and trauma without producing hallucinations or massive changes in subjective experience. However, Robin Carhart-Harris is skeptical of this approach, as the therapeutic action of psychedelics is closely tied to their psychedelic effects, and it's difficult to see how the pieces of this logic fit together in a compelling way. Moreover, the desire for a non-hallucinogenic therapeutic approach might be driven more by convenience than logic. While there are selective serotonin 2A agonists that are used for other things, there are no non-psychedelic agonists that are currently used for therapeutic purposes in psychiatry.

    • The Potential of Psychedelic Therapy in Treating DepressionStudies have shown that psychedelic therapy can increase connectivity between different brain modules and improve symptoms of depression. This suggests a more flexible mode of brain functioning and a promising approach to treatment.

      Psychedelic therapy has demonstrated increased communication components of neurons, dendritic growth, spine growth, and synaptic spine growth. Although the answer to whether or not increased connectivity between brain areas that's observed while people are under the influence of the psychedelic is observed later is unknown, studies have shown a residual effect similar to what is seen acutely being observed the next day and three weeks later. However, extreme modularity of brain function is depressive, so increasing crosstalk between different modules of the brain is strongly correlated with a positive therapeutic outcome. This suggests a more flexible mode of brain functioning. The relationship between the magnitude of change and the improvement in symptom severity suggests that psychedelic therapy may be a promising approach to treating depression.

    • The Therapeutic Value of Non-Linear Continuum and Psychedelic Dosing on Autism Spectrum and DepressionMoving towards non-linear thinking can benefit individuals on the autism spectrum, while psychedelic dosing sessions can help alleviate depression and anxiety, leading to enduring improvements in well-being. Full macro doses in safe settings with sessions spaced apart are preferred.

      The processing of individuals on the autism spectrum is distinct from others, being non-linear and random. Moving along the continuum from linear to non-linear has therapeutic value, increasing flexibility and divergent thinking. Depression alters the perception of time, creating a cognitive bias that everything is hopeless and that there is no light at the end of the tunnel. This creates vulnerability to the time domain and can shut individuals off from sensory modalities and the outside world. Psychedelic dosing sessions are being used to alleviate depression and anxiety, increasing modularity and opening up the mind, leading to enduring improvements in well-being. Full macro doses in safe settings are preferred over microdosing, with sessions typically spaced 1-3 weeks apart. Anorexia trials have yielded exciting results in alleviating obsessive thoughts and improving weight at long follow-ups.

    • Using Psychedelics to Treat Anorexia NervosaPsychedelic therapy, including MDMA and classic psychedelics, is showing promise in helping individuals with anorexia process and integrate trauma, which is a crucial component of treatment. Integration is a lifelong practice, similar to meditation or spiritual practice.

      Anorexia nervosa is the most deadly of all psychiatric illnesses, and many with anorexia often die. The tragedy in psychiatry is strong, but psychedelics, like MDMA therapy and classic psychedelics, are giving people a leg up, making it easier to process and integrate trauma. Integration is an essential component of the treatment model, and although integration lasts a lifetime, therapeutic teams can only treat patients to a certain point. It then becomes a practice, similar to meditation or spiritual practice. Psychedelic therapy allows individuals to sit with rather than sit on their trauma, promoting an ability to be present-centered and accepting.

    • The Use of Psychedelics in Depression and Trauma Treatment: Emerging Data and Ongoing ResearchPsychedelics like psilocybin and MDMA show promise as treatments for depression and trauma, with emerging data indicating positive results. However, ongoing research is necessary to determine appropriate dosages and protocols for psychedelic therapy.

      Psychedelics seem to allow people to access a better version of themselves and create space between stimulus and reaction. Emerging data shows positive results on psychedelics as treatments for depression and trauma, specifically psilocybin and MDMA. However, there is still ongoing research into the appropriate dosages and protocols for psychedelic therapy. The study mentioned involved healthy middle-aged volunteers, who had never taken psychedelics before. The repeated-measures design included a placebo to standardize therapy procedures and one milligram dose of psilocybin before giving a dose of 25 milligrams. The study's results showed improvements in wellbeing both psychologically and neurobiologically.

    • Effects of a Single Dose of Psilocybin on Brain Anatomy and Psychological WellbeingA single dose of psilocybin can improve psychological wellbeing and change brain anatomy, leading to better communication between brain regions and cognitive flexibility. Further research is needed to establish correlations with specific psychological outcomes.

      A study on the effects of a single dose of psilocybin showed significant improvements in psychological wellbeing and changes in brain anatomy, specifically in the cabling of the brain between the prefrontal cortex, thalamus, and striatum. The decrease in axial diffusivity suggests a higher fidelity of communication between these regions, which is opposite to what is seen in an aging brain or with pathology of aging. The study also showed improvements in cognitive flexibility. However, the correlations between the anatomical changes and psychological outcomes were not established. This study highlights the potential of psilocybin in the treatment of psychological disorders and the need for further research.

    • Psilocybin as a Promising Treatment for FibromyalgiaA recent study is exploring psilocybin as a potential treatment option for those suffering from fibromyalgia, a condition characterized by chronic pain. Initial reports suggest profound experiences for participants with no invitation to focus on the pain.

      Fibromyalgia, a condition characterized by generalized chronic pain, has largely been ignored by the standard medical community. However, a recent study using psilocybin as a therapeutic tool has shown promising results. The study is still ongoing, but initial reports suggest profound experiences for participants under the drug, with no invitation to focus on the pain. Interestingly, the etiology of fibromyalgia is believed to be linked to trauma. The study is still in its early stages, but psilocybin may be a potential treatment option for fibromyalgia patients.

    • The Promise of Classic Psychedelic Therapy for Mental HealthClassic psychedelic therapy has shown promising outcomes in treating mental health conditions and has a direct therapeutic action. Although more research is needed, it has the potential to offer effective treatment for conditions like depression, anorexia, and fibromyalgia.

      Classic psychedelic therapy is a promising treatment for depression, anorexia, and fibromyalgia, among other conditions. The therapeutic outcomes have been impressive, and research shows that the therapy has a direct therapeutic action, rather than just being a placebo response. However, there is a lack of attention toward LSD, possibly due to the duration of the trip. The use of suggestive language, such as 'inner-healer', has been critiqued, but it remains an effective therapy. More research is needed to understand the therapeutic mechanisms of classic psychedelics, but the potential for treating mental health conditions is undeniable.

    • Exploring Practical Constraints in Psychedelic Therapy StudiesResearchers are finding ways to shorten psilocybin and LSD experiences while still achieving therapeutic results. Combining psilocybin and MDMA therapies may have potential, but careful consideration must be taken in conducting studies involving these substances.

      The use of psilocybin and LSD in studies is often limited by practical constraints, such as the length and cost of the study due to the required staffing and monitoring for up to eight hours or more post-dose. Researchers are exploring ways to shorten the experience while still achieving therapeutic outcomes. Additionally, there is interest in combining psilocybin and MDMA therapies, although self-administered combinations such as a 'hippie flip' are not recommended. Practical considerations are a crucial factor in designing and conducting studies involving these substances.

    • Combining Psilocybin and MDMA in Therapy: Advantages and Caution.In some cases, a combination of these compounds may offer a more positive therapeutic experience for individuals with PTSD. However, caution is advised due to the illegal nature and unknown risks of this practice.

      Combining compounds like psilocybin and MDMA in therapy may offer advantages for certain patients. The empathogenic effects of MDMA can make it easier to go to deeper places in one's psyche, while the classic psychedelics like psilocybin can take someone there more reliably but aggressively. This combination may provide a more directionally positive therapeutic experience, making it easier for individuals with PTSD to revisit difficult memories and complexes without dissociating or having horrible flashbacks. However, caution must be taken since this is still an illegal practice, and more research needs to be done to understand the potential therapeutic benefits and risks.

    • Using Classic Psychedelics to Treat TraumaDon't let fear of bad trips stop you from seeking treatment for trauma. Classic psychedelics like DMT can provide a powerful yet brief trip to help individuals deal with trauma. The potency of a psychedelic depends on its affinity for serotonin two A receptor. DMT and five methoxy DMT are being used medically and recreationally, and veterans in Mexico are finding success with iboga followed by DMT.

      The fear of bad trips and avoiding uncomfortable situations should not deter individuals from seeking treatment for trauma. The only way to deal with trauma is to get up close and personal with it and experience some relief. Classic psychedelics like DMT offer a brief yet powerful trip that could potentially help individuals deal with trauma. The affinity or stickiness of a psychedelic for serotonin two A receptor determines its potency. Both DMT and five methoxy DMT are being used clinically and recreationally, with underground practitioners using vape pens to titrate the dosage. Veterans work in Mexico is giving iboga, followed by one or two doses of DMT, with great success.

    • Understanding Ego Dissolution and its Effects through PsychedelicsEgo dissolution is a phenomenon that can occur through psychedelics, leading to a feeling of interconnectedness and empathy. This experience can help individuals recognize their place in the world and promote personal growth.

      Ego dissolution is a fascinating concept where the idea of self temporarily dissolves, bringing an interconnected feeling of oneness with the world. This happens because the construct of the self is just that, a construct that our minds create. Where we draw the boundaries of self is arbitrary and different for everyone. Psychedelics like classic psychedelics activate certain target receptors to create this ego dissolution experience. This experience can help us realize the molecular continuity of life and that we are vitally important, but not the only thing. It can also lead to empathy for others and forgiveness for oneself, making it a powerful tool for personal growth.

    • The role of empathy and psychedelics in dealing with narcissismProper self-empathy is important to prevent narcissism, and psychedelics like psilocybin can temporarily dissolve one's ego, providing insights about interconnectedness, but it requires integration work and is currently illegal for therapy.

      Empathy for self is not reflexive for most people, and this may lead to narcissism. The ability to see oneself as deserving of love and care, even in challenging situations, is important. Psychedelics like psilocybin can offer ego dissolution by targeting the serotonin 2a receptors in the recent brain. This can lead to profound insights about molecular continuity and interconnectedness, but the paradox is that it doesn't last, and ego defenses may come back with a vengeance. Integration work after the trip is important, but sadly, psychedelic therapy is still illegal, and people may relapse without access to treatment.

    • The Legal Status of Psychedelics and Their Potential as MedicinesPsychedelic substances are currently illegal for recreational use but are being researched for medical purposes. Caution is needed when using uncertain sources, and their legality is likely to change if clinical trials prove successful.

      The legality of psychedelic use is unclear and varies by country, but there are ongoing clinical trials to license these substances as medicines. Currently, possession and sale of psychedelics is illegal for recreational use, but some laboratories and therapists are accessing clean sources for clinical research and treatment. However, some psychedelic substances are being laced with dangerous drugs like fentanyl, so caution is needed when using uncertain sources. While psilocybin has been decriminalized in some places like Oakland, it is not yet legal for prescription or sale without risk of criminal charges. The FDA and law enforcement agencies currently consider these substances illegal, but the success of phase three clinical trials could lead to their legal prescription as medicines for conditions like depression and anxiety.

    • The Future of Psychedelic Therapy: MDMA vs PsilocybinMDMA therapy for PTSD has shown high remission rates and potential to become a mainstream treatment, but clean MDMA sources and FDA regulations remain a concern. Psilocybin therapy for depression is still in early stages of trials.

      MDMA therapy for post-traumatic stress disorder has shown remarkable results in two phase three trials, with remission rates of 67% and long-term remission for years. MAPS has set themselves up to potentially become the provider, but there are serious questions surrounding the source and distribution of clean MDMA, and who can provide it. The FDA is also questioning who can provide this therapy. Psilocybin therapy for treatment-resistant depression is in phase three trials, with Compass as the lead company. The trials have just started, and the earliest estimate for rollout is 2026. MDMA therapy is ahead of psilocybin in terms of clinical trials.

    • The Growing Potential for Psychedelic Therapy in Treating Mental Health DisordersPsychedelic research has seen significant growth in recent years, showing potential as a therapeutic treatment for various mental health disorders. However, strict precautions and safety protocols must be taken to ensure success in the field.

      The field of psychedelic research has grown tremendously in recent years with a multitude of trials testing the effectiveness of psychedelics in treating various mental health disorders, from anorexia to fibromyalgia syndrome to methamphetamine use disorder. While there are concerns around bad practice and safety, the potential of psychedelics as therapeutic treatments has caught the attention of philanthropists and donors who see a need for alternative options for those who have not had success with current treatments. It is important to maintain balance and adhere to necessary safeguards and standards to ensure the success of the field, but the potential for progress in treating mental health disorders is significant.

    • The Promise of Psychedelic Therapy: A New Paradigm in Mental Health TreatmentPsychedelic therapy offers a new approach to mental health treatment with the potential for significant outcomes. It should be considered as a treatment option and can be combined with other treatments when appropriate. Its value lies in understanding its potential and underlying mechanisms.

      Psychedelic therapy represents a paradigm shift in mental health treatment; it offers a new approach rather than just another drug to add to the current system. While not everyone may choose this option, understanding its potential value and the underlying mechanisms can lead to significant mental and physical health outcomes. This new movement is being driven by a small group of passionate individuals, and their work is sure to continue improving the current state of mental health treatment. There is great value in exploring psychedelic therapy as a potential treatment option and combining it with other treatments when appropriate.

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    In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss. Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Zachary Knight 00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up 00:07:07 Hunger & Timescales 00:11:28 Body Fat, Leptin, Hunger 00:17:51 Leptin Resistance & Obesity 00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons 00:30:26 Sponsor: AG1 00:32:15 Body Weight & Obesity, Genes & POMC Neurons 00:39:54 Obesity, Genetics & Environmental Factors 00:46:05 Whole Foods, Ultra-Processed Foods & Palatability 00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning 00:58:55 Calories vs. Macronutrients, Protein & Salt 01:02:23 Sponsor: LMNT 01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure 01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy 01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea 01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects 01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133 01:34:49 Alpha-MSH & Pharmacology 01:40:41 Dopamine, Eating & Context 01:46:01 Dopamine & Learning, Water Content & Food 01:53:23 Salt, Water & Thirst 02:03:27 Hunger vs. Thirst 02:05:46 Dieting, Nutrition & Mindset 02:09:39 Tools: Improving Diet & Limiting Food Intake 02:14:15 Anti-Obesity Drug Development 02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 17, 2024

    Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness

    Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness
    I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin. Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:07 Heart 00:03:55 Sponsors: Vitality Blueprint & Rhone 00:07:27 Muscle Types 00:09:54 VO2 max, Health & Mortality 00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality 00:25:23 Sponsor: AG1 00:26:54 Disease, Health & Mortality 00:30:02 Cardiac Muscle & Heart 00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages 00:43:53 Pacemakers & Heart Rate, Vagus Nerve 00:50:35 Why Doesn’t the Heart Get Sore? 00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output 00:59:21 Heart Rate Variability 01:02:41 Sponsors: Momentous & LMNT 01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate 01:13:37 Respiratory Rate & Stress 01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max 01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges 01:23:16 Tool: Interpretation: VO2 Max & Ranges 01:30:45 Athletes & Highest VO2 Max Scores 01:35:53 Elite Athletes & Context for VO2 Max Scores 01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle 01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency 01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:59:55 Conclusion from Dr. Andrew Huberman Disclaimer
    Huberman Lab
    enJune 12, 2024

    Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

    Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions
    In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games. He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function.  Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation.  This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Helix Sleep: https://helixsleep.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Jonathan Haidt 00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv 00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media 00:12:48 Mental Health Trends: Boys, Girls & Smartphones 00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood 00:20:40 The Tragedy of Losing Play-Based Childhood 00:28:13 Sponsor: AG1 00:30:02 Girls vs. Boys, Interests & Trapping Kids 00:37:31 “Effectance,” Systems & Relationships, Animals 00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography 00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development 00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution 00:59:48 Sponsor: LMNT 01:01:23 Social Media, Trolls, Performance 01:06:47 Dynamic Subordination, Hierarchy, Boys 01:10:15 Girls & Perfectionism, Social Media & Performance 01:14:00 Phone-Based Childhood & Brain Development, Critical Periods 01:21:15 Puberty & Sensitive Periods, Culture & Identity 01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward 01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids 01:41:48 Changing Childhood Norms, Policies & Legislature 01:49:13 Summer Camp, Team Sports, Religion, Music 01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks” 02:03:14 Casino Analogy & Ceding Childhood; Social Media Content 02:09:33 Adult Behavior; Tool: Meals & Phones 02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones 02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill 02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 10, 2024

    LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

    LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre
    Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Mentioned Huberman Lab Non-Sleep Deep Rest Protocols Huberman Lab Guest Series with Dr. Matt Walker Huberman Lab Guest Series with Dr. Paul Conti Huberman Lab Guest Series with Dr. Andy Galpin Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds Perform with Dr. Andy Galpin Timestamps 00:00 Introduction 00:31 Sponsors: AG1 & Eight Sleep 03:48 Nicotine Discussion 07:42 ADHD Management: Tools & Medications 12:43 Sleep Deprivation & Recovery 18:54 Understanding & Addressing Burnout 22:12 Daily Nutrition & Eating Habits 24:40 Understanding Food & Neural Pathways 26:21 The Benefits of Elimination Diets 27:21 Intermittent Fasting & Personal Diet Choices 28:23 Top Health & Fitness Recommendations 30:50 The Value of Non-Sleep Deep Rest (NSDR) 33:08 Testosterone Replacement Therapy Insights 38:02 Breathing Techniques for Stress & Focus 41:46 Morning Sunlight & Circadian Rhythms 43:18 Parenting Tips for a Healthy Start 49:03 Final Thoughts & Gratitude Disclaimer
    Huberman Lab
    enJune 07, 2024

    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality
    In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health. We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  AeroPress: https://aeropress.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Dr. Mary Claire Haver 00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp 00:06:26 Menopause, Age of Onset 00:09:50 Perimenopause, Hormones & “Zone of Chaos” 00:14:42 Perimenopause, Estrogen & Mental Health 00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health 00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy 00:29:42 Sponsor: AG1 00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs 00:38:18 Women’s Health: Misconceptions & Research 00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat 00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake 00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome 00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle 01:05:18 Sponsor: InsideTracker 01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition 01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse” 01:24:00 Estrogen & Testosterone: Starting HRT & Ranges 01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms 01:37:57 OB/GYN Medical Education & Menopause 01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack” 01:46:53 Collagen, Cellulite, Bone Density 01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT  01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors 02:01:55 Post-menopause & HRT, Sustained HRT Usage 02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol 02:09:09 Male Support; Rekindle Libido 02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat 02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 03, 2024

    Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis

    Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis
    In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings. Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Diego Bohórquez 00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe 00:06:49 Gut-Brain Axis 00:11:35 Gut Sensing, Hormones 00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing 00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus 00:35:28 Sponsor: AG1 00:37:00 Neuropod Cells & Nutrient Sensing 00:43:55 Gastric Bypass Surgery, Cravings & Food Choice 00:51:14 Optogenetics; Sugar Preference & Neuropod Cells 01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome 01:03:03 Sponsor: InsideTracker 01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol 01:07:38 GLP-1, Ozempic, Neuropod Cells 01:11:46 Food Preference & Gut-Brain Axis, Protein 01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’ 01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System 01:36:15 Plant Wisdom, Agriculture, Indigenous People 01:41:48 Evolution of Food Choices; Learning from Plants 01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm 01:56:58 Yerba Mate, Chocolate, Guayusa 02:00:22 Brain, Gut & Sensory Integration; Variability 02:06:01 Electrical Patterns in Gut & Brain, “Hangry” 02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition 02:22:00 Vagus Nerve & Learning, Humming 02:26:46 Digestive System & Memory; Body Sensing 02:32:51 Listening to the Body, Meditation 02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 27, 2024

    Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration

    Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration
    In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function. We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation. This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman AeroPress: https://aeropress.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Gary Steinberg 00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple 00:06:16 Stroke, Hemorrhage & Blood Clot 00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol 00:16:19 Heart & Brain Health; Neurosurgery & Brain Function 00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques 00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes 00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs 00:38:24 Sponsor: AG1 00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery 00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk 00:48:31 Exploratory MRI: Benefits & Risks 00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep 00:59:52 Sponsor: LMNT 01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables 01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion 01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery 01:17:36 Stem Cells, Immune System, Activity 01:21:27 Injury & Recovery, Restraint Therapy 01:23:46 Neuroprotection After Injury; Mild Hypothermia 01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy 01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry 01:47:40 Vagal Stimulation 01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 20, 2024

    Related Episodes

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    Full-length episodes of these interviews can be found here:

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    Hosted on Acast. See acast.com/privacy for more information.


    Can Psychedelic Medicine Fix Our Mental Health Crisis with Rick Doblin

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    Hosted on Acast. See acast.com/privacy for more information.


    Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring

    Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring
    In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information. 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) Dr. Nolan Williams, Brain Stimulation & Depression Treatment (00:03:48) Sponsors: LMNT (00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments (00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex (00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome (00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS) (00:33:02) Prefrontal Cortex & Cognitive Control, TMS (00:35:30) Sponsor: AG1 (00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy (00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment (00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia (00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology? (01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit? (01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution (01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment (01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin (01:30:38) Psilocybin, Brain Connectivity & Depression Treatment (01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment (01:41:23) Normal Spectrums for Mental Health Disorders (01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials (01:57:16) Clinical Use of Psychedelics (02:01:59) Ayahuasca, Brazilian Prisoner Study (02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses (02:14:52) Personal Relative Drug Risk & Alcohol (02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light (02:28:43) Stanford Neuromodulation Therapy (SNT) Study (02:34:25) Space Learning Theory & TMS Stimulation (02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

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