Dr. Andrew Huberman hosted a live event in Los Angeles focused on science-based tools for mental health, physical health, and performance. The event included a question and answer session, covering topics such as addressing ADHD without medication, ways for teenagers to feel their best, the benefits of waiting for the rise and fall of adrenaline before bailing from cold water, the mechanism behind bilateral eye movement in trauma treatment, new research and interventions in health and wellness, lessons from skateboarding that can be applied to neuroscience, favorite Feynman stories, the physiological stress regulator across species, the science behind staying motivated and developing discipline, advice for achieving one's dreams, the potential of psilocybin for mental health treatment, the disappearance of appetite after using the sauna, and the importance of passing along scientific information.
Introduction
- Dr. Andrew Huberman hosted a live event titled "The Brain Body Contract" in Los Angeles.
- The event focused on science-based tools for mental health, physical health, and performance.
- The lecture was followed by a question and answer session.
- The recorded version of the Q&A session is available to everyone.
- Dr. Huberman expresses gratitude to the event sponsors.
What Occurs in the Mind/Body When You Have ADHD? Are There Ways to Address It Without Medication?
ADHD, or attention deficit hyperactivity disorder, can be addressed without medication through various methods such as focus training exercises, supplement-based medications, and behavioral tools. It is important to consider potential side effects before tampering with the dopamine system. Proper sleep and nutrition should be prioritized before relying on medication or supplements. Other ways to address ADHD without medication include perceptual exercises like space-time bridging, meditation, and focusing on the frontal cortex. These practices can improve cognitive focus, change perception, and enhance the mind-body connection.
As a Teenager, What Are 5 Things You Would Recommend to Physically Feel My Best?
The most profound aspect of the text is that as a teenager, there are five things recommended to physically feel your best.
- Get lots of sleep
- Cultivate a mindfulness practice
- Develop awareness of what stresses, relaxes, and delights you
- Have a general awareness of what raises your adrenaline, dopamine, and serotonin levels
- Enjoy and make the most of the period of heightened neuroplasticity as a 15-year-old.
Should We Wait to Feel the Rise of Adrenaline and the Fall of It Before Bailing From Cold Water?
- It is beneficial to wait until we feel the urge to get out of cold water, as long as it is safe.
- Different days may feel different, and doing adrenaline-increasing activities earlier in the day may make us more resilient.
- This concept extends beyond cold water and can be applied to situations where we don't want to do something but know we should.
- Taking advantage of the adrenaline response and learning from those moments is encouraged.
- The surge of dopamine experienced after getting out of an ice bath and taking a warm shower is directly predictive of the pain to pleasure wave that follows.
- This surge of dopamine, which lasts for many hours, is a 100% to 200% increase and has a long, slow arc, similar to the effects of love and delight.
- The long arc of dopamine is a true antidepressant and can help with addiction and depression.
- Proper and safe cold water therapy is emphasized.
- Calming oneself can help access more internal resources and overcome lack of confidence.
- Stress can shut down the prefrontal cortex, leading to a decrease in confidence.
- Learning to control stress and raise stress thresholds can maintain confidence.
- Interpreting failures as wins and focusing on what can be controlled in the immediate experience can manipulate the dopamine system.
- Achieving internal chemical wins through this mindset can set individuals up for more real wins.
What Is the Competing Mechanism Behind Bilateral Eye Movement (EMDR & Walking) That Helps Resolve Psychological Trauma?
Eye Movement Desensitization and Reprocessing (EMDR) and walking both involve side-to-side eye movements that can reduce activity in the amygdala, the brain's threat detection system. This calming effect helps resolve psychological trauma by pairing a calmer state with the recounting of a triggering event. Some believe that these eye movements and trauma recounting may induce a form of hypnosis. Combination therapies, including pharmacologic manipulations and EMDR, may be the future approach for trauma treatment. Clinical trials are also exploring the use of psychedelics for trauma treatment.
What New Research or Interventions Are You Most Excited About in the Health & Wellness Realm?
In the realm of health and wellness, there is a growing interest in modulation rather than mediation. This concept extends to the gut-brain axis, where the microbiome plays a role in overall health. Key points include:
- The mouth's remarkable ability to heal without scarring and the use of acupuncture to assess the health of the microbiome.
- The importance of a healthy gut microbiome in relation to overall health and wellness, including its impact on neurotransmitter systems and mood.
- The role of basics like sleep, sunlight, exercise, nutrition, and social connection in creating a healthy environment for the body.
- The concept of Palmer cooling, which involves placing cold objects on specific parts of the body to enhance performance.
- The increasing interest in breathing techniques, meditation, and psychedelics for health and wellness.
- The awakening to personal responsibility for maintaining good health, especially in light of the pandemic.
What Lessons From Skateboarding Have You Learned That Can Be Applied to Neuroscience?
- Skateboarding teaches the importance of failure and how something is done, not just what is done.
- These lessons can be applied to neuroscience, where there is a vast amount of information to navigate.
- Surrounding oneself with enjoyable and like-minded people is important in both skateboarding and science.
- Running a lab and hosting a podcast involve similar energy and neurochemical systems as skateboarding.
Favorite Feynman Story
The most profound aspect of the topic of favorite Feynman stories is how Feynman's approach to science and his personality made him a delightful and cool person.
- Feynman wanted to inspire people about the wonders of physics, rather than focusing on whether they understood the specifics.
- Feynman had interesting hobbies and habits, such as picking locks, bongo drumming naked on the roof of Caltech, and doing most of his writing in strip clubs.
- Feynman's dad taught him to focus on the important aspects of birdwatching, rather than getting caught up in naming and taxonomy.
- Feynman's ability to identify principles and find commonalities in behavior is highlighted.
Do You Suppose This Physiological Stress Regulator Transcends Species?
The physiological stress regulator transcends species, as different animals, including humans, have varying levels of stress response and temperament. This is evident in dogs, where different breeds have different levels of arousal and activation. Certain animals, like bulldogs, have a different temperament compared to other breeds. Additionally, animals with lower autonomic system activity, such as dogs with a calm demeanor, can have a calming effect on humans. Exercise can also help reset the autonomic system.
Is There Any Science Behind Staying Motivated or Developing Discipline?
The science behind staying motivated or developing discipline involves accessing the delight system associated with dopamine and serotonin. To sustain motivation, find gems within tasks to cultivate a sense of love towards them. Managing stress, getting enough sleep, and creating the right context are also important for discipline.
What Would Be Your Biggest Piece of Advice for Achieving One's Dreams?
To achieve your dreams, it is important to tap into a sense of delight and excitement about a particular interest or activity. This involves developing an awareness and growing your antennae to sense what feels right. It is not about waiting for passion to come to you, but rather recognizing the signals and being an adventurer in a safe way. Sensing fluctuations in energy is key, as it helps identify what is truly special and right for you. Here are the key points to remember:
- Develop an awareness and grow your antennae to sense what feels right.
- Take risks, iterate quickly, and interact with the sensory world and different people.
- Recognize the signals and be an adventurer in a safe way.
- Pay attention to your intuition and find what brings delight and fulfillment.
- Continually course correct and be present in sensory experiences.
- Combine reflection with action to make progress towards your goals.
What's Your Opinion on Psilocybin?
Psilocybin, a psychedelic compound found in certain mushrooms, has shown promise in clinical trials for treating depression, PTSD, eating disorders, and end-of-life preparation. However, caution is advised as it is not suitable for everyone, particularly those with psychosis or addiction issues. Micro-dosing psilocybin does not have sufficient data to support its effectiveness. Guided sessions with physicians have shown that about 2/3 of people experience lasting relief from a single macro dose. However, there is a potential hazard with psychedelics, including MDMA, as they can distract from meaningful transformative work by altering the chemical landscape. Having a therapeutic guide can help steer individuals back to more meaningful experiences. Psilocybin is a compound that is low on the list of harmful substances, unlike heroin, cocaine, alcohol, and methamphetamine. The speaker is excited about the potential of psilocybin but not convinced by the data on micro-dosing. They find the concept of "letting go" during a psilocybin session fascinating and believe it could be powerful for trauma and depression treatment. The speaker suggests that humans nowadays are stressed but rarely experience the full stress response and subsequent relaxation, and catharsis may be beneficial as long as it is not harmful. Overall, psilocybin shows promise but should be approached with caution and under professional guidance.
Why Does My Desire to Eat Disappear After I Use the Sauna?
Using the sauna can cause the release of dynorphin, a molecule that is also released during alcohol withdrawal, which can make you feel agitated and uncomfortable. However, later on, it causes an upregulation in mu opioid receptors, enhancing the effects of your natural endogenous opioids. Dynorphin acts as an appetite suppressant and may contribute to the disappearance of your desire to eat after using the sauna. Sauna use can also lead to significant increases in growth hormone, but it is important to use the sauna in moderation to maximize these benefits.
Conclusion
- Dr. Andrew Huberman thanks the audience for their interest in science and attending the event
- He emphasizes that the information he shared is a reflection of the workings of nature, not his own invention
- He encourages the audience to pass along the information
- He wishes everyone a wonderful night