Huberman Lab

Podcast Notes Key Takeaways

• Pain and pleasure system is a scale: if you overwhelm the pleasure system, you will set yourself up for anhedonia (lack of enjoyment) and depression
• Daily EPA above 1,000mg per day can be beneficial for mood and offset inflammatory pathways
• Depression interventions to change biological function: exercise, ingesting EPAs, reducing inflammation, Selective serotonin reuptake inhibitors (SSRIs)
• Ketamine and psilocybin take unique paths but focus on rewiring circuitry to function better in the future
• The ketogenic diet has been explored for potential relief of depressive symptoms by modulating GABBA – particularly in those who do not respond to pharmaceutical treatment

Read the full notes @ podcastnotes.org



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.

 

Thank you to our sponsors:

• InsideTracker - https://www.insidetracker.com/huberman
• Athletic Greens - https://www.athleticgreens.com/huberman
• Belcampo - https://www.belcampo.com/huberman -- code "huberman"

 

Our Patreon page:

• https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

• http://www.thorne.com/u/huberman

 

Social:

• Instagram - https://www.instagram.com/hubermanlab
• Twitter - https://twitter.com/hubermanlab
• Facebook - https://www.facebook.com/hubermanlab
• Website - https://hubermanlab.com
• Join Newsletter - https://hubermanlab.com/neural-network

 

Links:

• Review of EPAs for the Treatment of Depression - https://bit.ly/2Wl15ti 
• Review of Creatine for the Treatment of Depression - https://www.mdpi.com/520864 
• Recent Study on the Clinical Use of Psilocybin for Treatment of Depression - https://bit.ly/3sFSGMM 

 

Timestamps:

• 00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)
• 00:07:10 Sponsors
• 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

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

 

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com