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    Dr. Robert Malenka: How Your Brain’s Reward Circuits Drive Your Choices

    enJuly 10, 2023

    Podcast Summary

    • The Role of Dopamine in the Brain's Reward Circuitry and its Impact on BehaviorDopamine is a crucial chemical messenger in the brain that influences our motivation, pleasure-seeking behavior, and the brain's reward circuitry. Understanding its role can help us understand brain function and how rewards affect us.

      Dopamine plays a crucial role in the brain's reward circuitry and its ability to assign value to our experiences. Dopamine is a neuromodulator that serves as a chemical signaling messenger in the brain, mediating a wide range of actions. Its primary function is in the brain's reward circuitry, which involves different parts of the brain communicating with each other. The release of dopamine is closely linked to the pursuit of pleasure and the motivation to seek certain types of experiences. Dr. Robert Malenka's research has shown that seeking out specific forms of pleasure, whether healthy or not, can alter the functioning of the reward circuitry and impact how dopamine is released and affects the brain. Understanding dopamine's role can greatly enhance our understanding of brain function, neuroplasticity, and rewards.

    • The Role of Dopamine in the Brain's Reward CircuitryDopamine is a neurotransmitter that helps us identify important or dangerous stimuli in our environment. Its release in the brain's Reward Circuitry is linked to rewarding experiences.

      Dopamine plays a crucial role in the brain's Reward Circuitry, which alerts us to what is reinforcing or rewarding in our environment. This mechanism is essential for our survival as it helps us identify stimuli that are important or dangerous. Sugary, high-fat foods, sexual experiences, or even warmth when we're cold are all examples of stimuli that activate dopamine release in the brain. The dopamine neurons responsible for this are located in a region called the ventral tegmental area (VTA) and send messages to the Nucleus Accumbens, a key area in the Reward Circuitry. While the exact mechanisms of dopamine's effects are not fully understood, its release in the Nucleus Accumbens is associated with rewarding experiences.

    • The Role and Complexity of the Dopamine System in Response to Rewards and Aversive StimuliThe dopamine system is not only involved in pleasurable experiences but also in responding to aversive or painful stimuli, and its response is influenced by context, physiological state, and personal goals.

      The dopamine system, specifically the Reward Circuitry, plays a crucial role in our response to important and salient events in our environment. It is closely tied to our arousal system and memory systems. Dopamine is not only released during pleasurable experiences like eating delicious food or engaging in rewarding activities, but also during aversive or painful stimuli, signaling their significance for our well-being. Context is also a critical factor in the dopamine system's response. For example, the anticipation of a full donut may result in more dopamine release compared to just a small piece. Additionally, our physiological state and personal goals can influence how we perceive and respond to rewards. Despite its seemingly simple nature, the dopamine system is incredibly complex, constantly integrating multiple reward contingencies and adapting to our ever-changing environment.

    • The Influence of Context and Experience on Brain Response and PerceptionOur brain's response to stimuli is shaped by previous experiences and the context in which they occur. The prefrontal cortex plays a vital role in regulating reward responses and setting rules based on the situation.

      Our brain's response to certain stimuli is heavily influenced by context and our previous experiences. Robert Malenka explains that our memory system communicates with our reward circuitry, creating anticipation and cravings. However, in a different context, the same cues may elicit a different response. Our brain has the ability to rapidly change its perception, as seen in situations where someone we love can suddenly become aversive. The prefrontal cortex plays a crucial role in setting rules and scaling our reward responses based on the context. It acts as an executive function area, connecting with other structures such as the amygdala and Nucleus Accumbens. Our brain's complexity and the interplay of various regions contribute to our behavioral and emotional experiences.

    • The Complexities of the Dopamine System and its Impact on Love, Addiction, and MotivationThe dopamine reward circuitry is influenced by various factors, making addiction difficult to address. Understanding the intricacies of this system is crucial for mental well-being and addressing addiction-related problems.

      The dopamine system plays a crucial role in our experiences of love, arguments, reconciliation, and addiction. It is fascinating to see how a simple molecule can shift the perception of rewards and motivations within minutes. However, understanding the complexity of this system is a challenge. While podcasts like Andrew Huberman's have made neuroscience accessible to a lay audience, it is important to recognize that these explanations are oversimplifications. The dopamine reward circuitry is influenced by various factors such as context, history, and personal experiences. This complexity is what makes addiction a difficult issue to address, as different substances and behaviors have varying degrees of addictive liability. While substances like cocaine and opioids have high addictive potential, everyday habits like caffeine consumption may cause tolerance but not severe addiction. Understanding the intricacies of the dopamine system can help enhance mental well-being and potentially mitigate addiction-related problems.

    • The Impact of Dopamine Release and Route of Administration on AddictionBoth the amount and speed of dopamine release in the brain, as well as the route of administration, influence the addictive liability of a substance. Different routes can result in varying levels of dopamine surge, which can lead to intense and compulsive urges to use again, even without providing pleasurable feelings.

      The addictive liability of a substance is influenced by both the amount of dopamine released in the brain and the speed of dopamine release. It is not solely the drug itself that determines addiction, but also the route of administration. Different routes, such as snorting, smoking, or injecting, result in varying experiences and levels of dopamine surge in the reward circuitry. For example, crack cocaine and methamphetamine, which rapidly enter the brain when smoked or injected, can create intense and compulsive urges to use again, despite not necessarily providing a pleasurable feeling. These highly potent substances can overwhelm the brain's natural capacity to handle such powerful stimuli. Overall, addiction involves neuroplasticity, which may modify neural circuitry, making a range of drugs or experiences more attractive.

    • Understanding the Complexities of Addiction and the Brain's Reward CircuitryAddiction is influenced by a combination of genetics and environment, and changes in the brain's reward circuitry caused by substance use can contribute to addiction susceptibility. However, access to healthy outlets and alternative sources of satisfaction can help prevent addiction.

      Addiction is a complex combination of underlying genetics and environmental factors that modify the Reward Circuitry in the brain. The use of substances like drugs of abuse can cause powerful changes in the synapses and activity of dopamine neurons and the Nucleus Accumbens, which are involved in the Reward Circuitry. These changes can last for several days or weeks and contribute to an increased propensity for addiction. However, not everyone who uses drugs or engages in addictive behaviors develops an addiction problem, indicating that other factors such as access to healthy outlets and alternative sources of satisfaction can play a role in addiction susceptibility. Additionally, engaging in activities like exercise can have a positive impact on the brain's Reward Circuitry, providing a healthy alternative to addictive substances or behaviors.

    • Understanding the Complexities of Addiction: Biological and Environmental Factors at PlayAddiction is a multifaceted issue, influenced by genetics, family history, brain chemistry, and environmental factors. It is important for young people to assess the risks before experimenting with substances.

      Addiction can cause changes in the brain that may last for a few days to a week or two. These changes can become stronger and last longer with repeated exposure to drugs like cocaine. However, the reason why some people can use these substances without developing a serious problem while others are heavily affected is still unclear. It is important for young people to consider the risks before deciding to experiment with substances. There is a wide variation in people's response to drugs, with some experiencing a euphoric effect and others not being affected at all. Genetic factors and family history also play a role in addiction. Additionally, the availability of substances influences addiction rates. Overall, addiction is a complex issue influenced by both biological and environmental factors.

    • The crucial distinction between "wanting" and "liking" in addictive behaviors.Addiction is not solely driven by pleasure, but also by the desire for something, and understanding this distinction is important for effective addiction treatment.

      The distinction between "wanting" and "liking" is crucial in understanding addictive behaviors. While something may be highly reinforcing, it may not necessarily be enjoyable or rewarding. This is evident in examples such as cocaine, which can be highly reinforcing but not necessarily enjoyable. Similarly, individuals may desire someone or something, but not necessarily like or enjoy them. The power of addiction lies in the ability to dissociate wanting from liking. Programs like 12 Step aim to create rewards around abstaining from addictive substances or behaviors, helping individuals develop a liking for sobriety while reducing the wanting for the addictive substance. Understanding the neural mechanisms behind this dissociation is vital in developing successful addiction treatment strategies.

    • Mechanisms of Action and Effects of Different Drugs on the BrainDifferent drugs, like cocaine, methamphetamine, and opioids, have distinct ways of affecting the brain and its reward circuitry, leading to different subjective experiences and addiction potential.

      Different drugs, such as cocaine, methamphetamine, and opioids, have distinct mechanisms of action in the brain. Cocaine and methamphetamine prevent the reuptake of dopamine, leading to increased dopamine levels, while opioids indirectly increase the activity of dopamine neurons, resulting in a larger release of dopamine. These drugs all have an effect on the reward circuitry, particularly the nucleus accumbens, by causing dopamine release. However, they produce different subjective experiences due to their actions throughout the brain. It is important to recognize that all drugs are not identical, even within the same class. Understanding these differences can shed light on the addictive liability and subjective effects of various substances.

    • The Journey Towards Self-Confidence: Overcoming Self-Doubt and Finding SuccessSelf-doubt is a common obstacle, but with perseverance and experience, anyone can overcome it and realize their potential.

      Confidence and belief in oneself is a gradual process that develops over time. Robert Malenka, despite his successful career in neuroscience, initially struggled with self-doubt and insecurities. It wasn't until he gained experiences and worked with passionate individuals that he began to trust his ideas and voice his opinions. Through vigorous arguments and the development of a thicker skin, Malenka's confidence grew during his postdoc years and continued to evolve throughout his career. This gradual buildup of confidence allowed him to realize his potential and contribute to scientific research. The takeaway emphasizes that self-doubt is common, but with perseverance and experiences, one can overcome it and find success.

    • Respectful and Individualized Approach to Autism Spectrum Disorder (ASD)Autism spectrum disorder, a complex and diverse condition, requires a sensitive and respectful approach. Terminology should be based on individual preferences, with a focus on understanding and supporting each person's unique experiences and challenges.

      The understanding and terminology around autism spectrum disorder (ASD) should be approached with sensitivity and respect. ASD is a complex and heterogeneous disorder, which means that it manifests differently in individuals. While some may prefer to be viewed as having a different style of living and interaction rather than a "disorder," it is important to provide support and research for individuals who require help, especially children with severe impairments. The terminology used should be based on individual preferences and respect for diversity. Ultimately, the focus should be on understanding and assisting individuals with ASD in their unique experiences and challenges.

    • The Science of Social Behavior and Its Impact on Mental HealthOur brains are wired for social interaction, and understanding the role of neurotransmitters like dopamine and serotonin can help improve mental health.

      Social interactions and the desire for human connection are hardwired in our brains and are highly rewarded. Robert Malenka explains that the circuits in the brain that mediate our desire to spend time with others are built-in but also modifiable. This innate drive for social behavior is crucial for the survival and well-being of social species like humans. The dopamine Reward Circuitry plays a significant role in reinforcing social experiences and activities. Robert's research shows that the brain's reward system changes in models of depression and addiction, affecting our ability to experience pleasure and reward. Understanding the molecular mechanisms behind social behavior and the involvement of neurotransmitters like dopamine and serotonin can provide insights into mental health conditions and help improve the well-being of individuals living with them.

    • The Role of Oxytocin, Dopamine, and Serotonin in Positive Social Interactions.Oxytocin, dopamine, and serotonin work together to promote positive social interactions, with oxytocin playing a crucial role in reinforcing the rewarding aspects of social behavior.

      Oxytocin, dopamine, and serotonin, three important neuromodulators, play significant roles in positive social interactions. Oxytocin, commonly known as the "love neuropeptide," is released during positive social interactions and promotes sociability. It influences the release of serotonin in the Nucleus Accumbens, a reward circuitry area, and contributes to reinforcing the rewarding aspect of social interactions. Additionally, oxytocin can modulate dopamine neuron activity in the ventral tegmental area, suggesting a connection between oxytocin and dopamine release during non-aggressive social interactions. It is crucial to understand that these neuromodulators do not work in isolation, but rather interact and influence each other. Further research is needed to elucidate the complex interplay between oxytocin, dopamine, and serotonin in social behavior.

    • The Brain's Complex Function and the Role of Serotonin, Oxytocin, and Dopamine in Social InteractionsThe Nucleus Accumbens plays a crucial role in mediating social interactions, rewarding certain behaviors while inhibiting others. It influences our choices and promotes pro-social and empathetic interactions.

      The brain's function is not as simple as turning on dopamine and turning off serotonin. It is a complex process that involves the weighting of inputs. Serotonin and oxytocin, along with dopamine, play prominent roles in social interactions and the Nucleus Accumbens is an important structure in mediating these interactions. Within the Nucleus Accumbens, there are neurons that act as accelerators and brakes, promoting or inhibiting certain behaviors. This structure rewards certain behavioral options while reducing the probability of other actions. It influences our choices and plays a crucial role in pro-social, non-aggressive, and non-sexual interactions. Furthermore, it may also be involved in empathy.

    • The Importance of Social Interactions in the Brain's Reward CircuitryPrioritizing social connections can have a positive impact on mental health and well-being, and understanding how the brain's reward system works can aid the development of treatments for social difficulties.

      The brain's reward circuitry is tuned to prioritize social interactions. While the exact mechanisms and detailed understanding of how it all happens are still unknown, the study of this circuitry has led to the development of potential treatments for individuals with Autism Spectrum Disorder and difficulties in pro-social interactions. The rewarding nature of social interactions has deep evolutionary roots, serving purposes such as reproductive success, protection against predators, and child-rearing. Despite the changing societal needs where physical protection may be less relevant, the brain's circuitry for social reward remains because it still serves important functions in our lives. Understanding and manipulating this circuitry can contribute to improved mental health and overall well-being.

    • The Importance of Friendships and the Impact of Social Media on ConnectionConnecting with others through friendships provides emotional support, while excessive social media use can lead to feelings of loneliness and addiction. It is important to recognize and address these issues for our well-being as individuals and as a society.

      Feeling connected to others is an essential aspect of our well-being. Robert Malenka emphasizes the positive aspects of friendships and how they provide emotional support and buffering against loneliness. Andrew Huberman highlights the impact of social media on our sense of connection, acknowledging its addictive qualities and its ability to activate our brain's reward circuitry. While social media can serve as a platform for interaction and communication, it cannot replicate the delight and energy increase experienced during in-person interactions. The conversation raises concerns about the detrimental effects of excessive social media use, particularly among socially isolated individuals. It underscores the importance of recognizing and addressing these issues as individuals, parents, and as a society.

    • The Exploitation of Brain Reward Circuitry: Social Media, Gambling, and Drug UseThe addictive nature of social media, gambling, and drug use can have detrimental effects on our well-being, but practicing empathy can foster meaningful connections and mitigate potential harm.

      Social media, gambling, and drug use all exploit the reward circuitry in our brains. While there can be positive uses of social media and enjoyable experiences with gambling, these activities also come with risks and potential harm. Social media can lead to social isolation and bad decision-making, while gambling can be addictive and financially damaging. The intermittent rewards provided by these activities make them especially powerful and difficult to resist. Additionally, the conversation touches on the topic of empathy and its role in positive social interactions. Understanding and practicing empathy can contribute to more meaningful and pro-social connections with others.

    • The importance of empathy and compassion for the survival and well-being of humanity.Empathy is a fundamental trait that should be cultivated in order to create a more compassionate and understanding society.

      Empathy and compassion are essential for the survival and well-being of the human species. Despite our differences in appearance or beliefs, understanding that we share a common humanity is crucial. When another person is suffering, it is important to have compassion and a willingness to help, just as we would for our close friends or loved ones. Robert Malenka explains that empathy has evolutionary significance and can even be observed in more primitive organisms like mice. By studying the neurobiological underpinnings of empathy, researchers can gain insights into how it can be enhanced in humans. This understanding can contribute to efforts aimed at promoting empathy and compassion in society.

    • The Impact of Social Interactions on Pain Perception and ReliefSocial interactions and cues can alleviate pain symptoms, potentially through the secretion of molecules acting as analgesics, highlighting the importance of empathy and providing potential therapeutic approaches.

      Social interactions and communication can have a significant impact on pain perception and relief. Both the speakers discuss the phenomenon of social buffering of pain, where being in a socially engaged environment can alleviate pain symptoms. They also explore the idea that humans secrete molecules, including odorants, which may act as analgesics. Furthermore, they discuss the importance of social cues, such as nods and positive gestures, in boosting motivation and intrinsic drive. The conversation also highlights ongoing research on the social transfer of pain and analgesia in mice, indicating potential behavioural antecedents of empathy. The connection between the anterior cingulate cortex and the nucleus accumbens in empathy-related brain mechanisms is also discussed. Overall, the conversation emphasizes the link between social interactions and pain relief, shedding light on possible therapeutic approaches and the role of neuromodulators.

    • Encouraging Empathy and Compassion through Behavioral Paradigms and Contextual FactorsBy considering the circumstances, incentivizing helping others, and taking into account contextual factors, individuals can increase their empathy and compassion towards others.

      The amount of empathy and compassion in the world can be increased by introducing behavioral paradigms that incentivize helping others. The discussion highlights the impact of personal challenges and struggles on inhibiting empathy and compassion. By considering the convenience or inconvenience of helping others, individuals can be motivated to prioritize their actions based on the circumstances. The conversation also touches on the influence of familiarity, hierarchy, and past interactions in determining compassionate behavior. The potential role of neuromodulators like serotonin, dopamine, and oxytocin in mediating empathic behaviors is also mentioned. Overall, the key takeaway here is that creating frameworks that take into account contextual factors can encourage greater empathy and compassion in individuals.

    • Understanding the Impact of Autism on Social InteractionsAutism can lead to a restructuring of the reward system, causing social interactions to be less rewarding for some individuals. Ongoing research is exploring ways to enhance social interactions for people with autism.

      Autism involves a restructuring of the reward system around social interactions. Some individuals with autism may experience a lack or reduced reinforcement from social interactions, making it less rewarding for them compared to other activities. However, it is important to note that autism spectrum disorder is highly heterogeneous, and not all individuals with autism have the same experiences or symptoms. Research studies, both in humans and animal models, have suggested that the reinforcing component of social interaction is lacking or reduced in some individuals with autism. Additionally, there is ongoing research exploring the potential therapeutic use of oxytocin and other neuropeptides to enhance social interactions in individuals with autism.

    • The Addictive Liability of MDMA and its Complex Interactions in the BrainMDMA has potential therapeutic benefits but also carries addictive liability. Its effects on the dopamine and serotonin systems, as well as its interactions with oxytocin, make it important to thoroughly understand its complexities before approving therapeutic uses.

      MDMA, despite its potential therapeutic benefits, has addictive liability due to its amphetamine derivative properties. While it affects both the dopamine and serotonin systems in the brain, it has a higher affinity for and influences the serotonin system more. This can lead to a qualitative difference in the experience compared to other substances like cocaine or methamphetamine. Additionally, MDMA also has complex interactions with oxytocin, both upstream and downstream. The brain's complexity and intricacy necessitate deeper exploration and understanding. If MDMA is approved for certain therapeutic uses, it is important to be aware of its addictive potential.

    • The Effects and Risks of MDMA/ EcstasyMDMA can enhance empathy and social interactions, but its use is illegal and potentially dangerous due to contamination risks. Safety and legality should always be prioritized when considering MDMA use.

      MDMA, also known as ecstasy, has powerful effects on empathy and social interactions. It enhances the capacity for empathy and the experience of emotional states in others. These effects are believed to be mediated by its interactions with the serotonin system in the brain's reward circuitry. It is important to note that MDMA is a schedule one drug and illegal to possess or sell. Clinical trials are being conducted to explore its potential therapeutic uses. However, the use of MDMA outside of these settings can be dangerous due to the risk of fentanyl contamination and other unknown substances. It is crucial to prioritize safety and legality when considering MDMA use. Additionally, there are currently no FDA-approved drugs specifically targeting the social deficits associated with Autism Spectrum Disorder.

    • Exploring the Potential of MDMA in Treating Autism Spectrum Disorder and Social AnxietyOngoing research on MDMA's effects on individuals with Autism Spectrum Disorder and social anxiety holds promise for new treatment options and deepening our understanding of brain function and empathy.

      There is growing interest and ongoing research on the potential benefits of drugs like MDMA in treating individuals with Autism Spectrum Disorder (ASD) and social anxiety. Serotonergic systems, which utilize serotonin as a signaling molecule, are believed to play a role in social interactions in both mice and humans. The organization Maps, as well as other companies like MeMed, are actively studying the effects of MDMA on individuals with social anxiety and high functioning ASD. The different forms of MDMA, R MDMA and s MDMA, interact with the dopamine and serotonin systems differently, with s MDMA potentially having a higher interaction with the dopamine system. This research offers hope for finding new treatment options for individuals with sociability deficits and could potentially enhance our understanding of brain function and empathy.

    • The Therapeutic Potential of Psychedelics and MDMA for Mental Health ChallengesWhile psychedelics and MDMA show promise as therapeutic tools, cautious and rigorous scientific research is necessary to fully understand their effects and ensure safe and responsible use.

      There is significant potential in exploring the therapeutic use of psychedelics and MDMA for mental health challenges. While drugs like LSD and psilocybin have been traditionally used as hallucinogens, MDMA offers a qualitatively different experience as an empathogen and actoxygen. These substances work through different receptor systems in the brain, creating distinct subjective effects. However, it is crucial to approach their use with caution and conduct rigorous, ethical scientific research. It is not a one-size-fits-all solution or a miracle cure. There is a need to study these substances in a scientific and rigorous manner to understand their mechanisms of action and unlock their therapeutic potential. Access to these substances should be carefully regulated to prevent negative experiences or misuse.

    • Balancing Potential Benefits and Concerns: The Use of Psychedelic Substances in Clinical TrialsWhile there is excitement surrounding the potential benefits of psychedelics in treating mental illnesses and addiction, cautious and controlled studies are necessary to ensure safety and effectiveness. The importance of inclusionary and exclusionary criteria cannot be overstated.

      There is both excitement and caution surrounding the use of psychedelic substances in clinical trials. While individuals like Robert Malenka acknowledge the potential benefits of these substances in treating mental illnesses and addiction, they also express concern about the need for careful, ethical, and controlled studies. They emphasize the importance of inclusionary and exclusionary criteria to ensure the safety and effectiveness of these substances. The conversation highlights the potential impact of negative experiences and outcomes on the progress of research and the reputation of psychedelic therapy. However, despite these concerns, there is a collective desire to continue exploring the potential of psychedelics in the field of neuroscience and mental health.

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    In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress. We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia.  We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea. Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Matthew Hill 00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp 00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes 00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception 00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids 00:26:19 Endocannabinoids Types: Anandamide, 2-AG 00:33:46 “Munchies”, Cannabis & Appetite 00:42:17 Sponsor: AG1 00:44:06 THC & Anandamide, Pharmacology 00:52:37 THC & CB1 Receptors, Intoxication & Appetite 00:58:57 Cannabis & Focus, Memory 01:04:09 Routes of Administration, Concentration, Cannabis Research 01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates 01:22:25 Sponsor: InsideTracker 01:23:36 Addiction & Cannabis, Cannabis Use Disorder 01:31:30 Cannabis Legalization & Use, Edibles & ER Visits 01:36:48 Oral Consumption, Edibles, Dosing & Time Course 01:41:12 Drug Testing & Cannabis, Exercise 01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality 01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis 02:04:07 Vaping 02:07:05 Psychosis, Anxiety & Cannabis 02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics 02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine 02:40:37 Schizophrenia, Cannabis Legalization 02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias 02:57:00 CBD, Pediatric Epilepsy, Adenosine 03:07:22 Entourage Effect; Placebo Effect, CBD & Doses 03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia  03:27:08 Cyclic Vomiting Syndrome & Hot Shower 03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD) 03:40:18 Cannabis & Anxiety, Anandamide & Stress Response 03:45:55 Scientific Discussion, Clarification & Advancement 03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJuly 08, 2024

    How to Improve Skin Health & Appearance

    How to Improve Skin Health & Appearance
    In this episode, I discuss skin health appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens. I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.  I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance. I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman  ROKA: https://roka.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Skin Health 00:02:59 Sponsors: Joovv, BetterHelp & ROKA  00:07:18 Skin Biology, Skin Layers 00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen 00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers 00:27:24 Sunburn & Skin Cancers 00:30:09 Sponsor: AG1 00:31:58 Vitamin D, Sun Exposure & Sunscreen 00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen 00:49:20 Skin Cancers, Moles, Laser Resurfacing 00:53:59 Sponsor: LMNT 00:55:34 Sun Exposure, Melanoma & Life Expectancy 01:03:13 Tool: Youthful Skin, Collagen & Vitamin C 01:12:55 Peptides, BPC-157, Copper 01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid 01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin 01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions 01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets 01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health 01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress 01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy 02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples 02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition 02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser 02:21:04 Psoriasis Treatment, Immune System & Prescriptions 02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJuly 01, 2024

    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
    In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems. She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.  She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Levels: https://levels.link/huberman  Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Protocols Book; Dr. Gabrielle Lyon 00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep 00:07:40 Skeletal Muscle & Longevity 00:11:25 “Under-muscled”, Leucine & Muscle Health 00:15:55 Muscle Health 00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen 00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal 00:31:57 Sponsor: AG1 00:33:46 Quality Protein, Animal & Plant-Based Proteins 00:37:36 Dietary Protein Recommendations, Meal Threshold 00:41:19 Muscle Health & Aging 00:46:02 Supplements & Creatine; Dietary Protein 00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk 00:52:43 Effects of Dietary Protein & Exercise on Body Composition 01:03:06 Thermic Effects, Protein  01:05:02 Sponsor: InsideTracker 01:06:14 Protein & Satiety, Insulin & Glucose 01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein 01:17:48 Dietary Protein, mTOR & Cancer Risk 01:21:36 Muscle Span & Aging, Sedentary Behaviors 01:24:00 Mixed Meals, Protein Quality, Fiber 01:29:21 Inactivity & Insulin Resistance, Inflammation 01:38:43 Exercise & Myokines, Brain Health & BDNF 01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground” 01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones 01:58:19 Movement, Exercise & Older Adults 02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work 02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen 02:20:18 Fasting, Older Adults; Tool: Meal Timing 02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc 02:30:59 Medications & Muscle Health 02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle 02:40:48 Benefits of Skeletal Muscle & Aging 02:42:16 Tools: Nutrition & Resistance Training for Muscle Health 02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points 02:52:00 Mindset Tools: Neutrality; Health & Worth 03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book Disclaimer
    Huberman Lab
    enJune 24, 2024

    Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

    Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It
    I'm honored to share Episode 2 of the first season of 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 2 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 00:01:06 Skeletal Muscle 00:04:06 Sponsors: Absolute Rest & Momentous 00:07:20 Quantity & Quality; Organ System; Health & Performance 00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types 00:15:46 What is Muscle?, Muscle Fibers, Tendon 00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age 00:24:03 Myonuclei & Adaptability 00:26:27 Muscle Fiber Types, Variable Muscle Functions 00:32:24 Fiber Type & Lifestyle Factors 00:34:54 Sponsors: David Protein & AG1 00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units 00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality 00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI) 00:56:21 FFMI, Elite Athletes, Muscle Mass 01:00:59 Muscle Asymmetry; Too Much Muscle Possible? 01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles 01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule 01:15:27 Sponsors: Maui Nui & Renaissance Periodization 01:17:51 Investigate: Muscle Quality & 4 Movement Principles 01:23:34 Muscle Quality & 3 Performance Principles  01:26:42 Interpret: Muscle Speed, Age 01:32:45 Muscle Power, Vertical Jump, Broad Jump 01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength 01:44:05 Increasing Strength, Improve Health & Longevity 01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule 01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:56:10 Conclusion from Dr. Andrew Huberman Disclaimer
    Huberman Lab
    enJune 19, 2024

    Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

    Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity
    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

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