Essentials: How to Learn Skills Faster

This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., 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. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Matthew Johnson   00:02:27 Sponsors: AG1, LMNT & Waking Up 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

20 Sep 20212h 49min

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. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Note About Diagnosis   00:03:44 Sponsors: AG1, LMNT & Waking Up 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 & 17-Minute 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   01:50:54 Ginko Biloba   01:51:45 Modafinil & Armodafinil: 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   Disclaimer & Dislcosures Learn more about your ad choices. Visit megaphone.fm/adchoices

13 Sep 20212h 15min

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. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://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 & Waking Up 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

6 Sep 20212h 13min

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.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Dr. Robert Sapolsky   00:02:25 Sponsors: AG1, LMNT & Waking Up 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

30 Aug 20211h 28min

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. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)   00:07:25 Sponsors: AG1, LMNT & Waking Up 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

23 Aug 20211h 59min

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. 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. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

16 Aug 20211h 59min

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 Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://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 & Waking Up 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

9 Aug 20212h 12min

In this episode, my guest is Dr. Matt Walker, Ph.D., 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.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Matt Walker   00:02:16 Sponsors: AG1, LMNT & Waking Up 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2 Aug 20213h 3min