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