Episode
Understanding & Conquering Depression
2:02:10
Published: Mon Aug 23 2021
Description
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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Mood Disorders & Maintaining Mental Health (Protocol 1) (00:07:25) Sponsors: AG1, LMNT, Thesis, Momentous (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 Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
This podcast episode explains how understanding the biology of one mood disorder can give insight into other mood disorders, including depression, schizophrenia and bipolar disorder.
00:00 - 02:08 (02:08)
Summary
This podcast episode explains how understanding the biology of one mood disorder can give insight into other mood disorders, including depression, schizophrenia and bipolar disorder. The podcast also gives an overview of what to expect in the upcoming episodes about psychological and biological underpinnings of mood disorders.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Lemke explains that in our pursuit of pleasure, our brains experience a tilt in the pleasure-pain balance, leading to a decrease in dopamine released every subsequent time we seek pleasure.
02:08 - 15:55 (13:47)
Summary
Lemke explains that in our pursuit of pleasure, our brains experience a tilt in the pleasure-pain balance, leading to a decrease in dopamine released every subsequent time we seek pleasure. To reset this balance, we need to enter states where we are not actively seeking pleasure.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
The podcast talks about the nuances of depression, including anhedonia and delusional anti-self confabulation.
15:55 - 21:48 (05:52)
Summary
The podcast talks about the nuances of depression, including anhedonia and delusional anti-self confabulation.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Major depression radically disrupts the architecture of slow wave sleep preceding rapid eye movement sleep, leading to early waking and decreased appetite due to disruptions in the autonomic nervous system.
21:48 - 26:59 (05:10)
Summary
Major depression radically disrupts the architecture of slow wave sleep preceding rapid eye movement sleep, leading to early waking and decreased appetite due to disruptions in the autonomic nervous system.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
This podcast explains the role of dopamine and the brain's pleasure pathway in human and animal behavior, addiction, and depression.
26:59 - 32:30 (05:30)
Summary
This podcast explains the role of dopamine and the brain's pleasure pathway in human and animal behavior, addiction, and depression.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Understanding the three major chemical systems in the brain - norepinephrine, dopamine, and serotonin and how they affect depression symptoms can help in using selective serotonin reuptake inhibitors (SSRIs) to increase the efficacy of serotonin in the brain synapse.
32:30 - 39:01 (06:31)
Summary
Understanding the three major chemical systems in the brain - norepinephrine, dopamine, and serotonin and how they affect depression symptoms can help in using selective serotonin reuptake inhibitors (SSRIs) to increase the efficacy of serotonin in the brain synapse.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
This episode discusses the relationship between major depression and genetics, hormones, and stress.
39:01 - 51:12 (12:11)
Summary
This episode discusses the relationship between major depression and genetics, hormones, and stress. It also delves into the role of norepinephrine, dopamine, and serotonin in depression.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
The Blood Brain Barrier (BBB) can limit the communication between the brain and the body, particularly when someone is experiencing depression.
51:12 - 1:00:23 (09:10)
Summary
The Blood Brain Barrier (BBB) can limit the communication between the brain and the body, particularly when someone is experiencing depression. While certain circuits for happiness and pleasure are present in all people, those with major depression may find it difficult to access them. However, there are specific tools that individuals can use to adjust serotonin and dopamine levels, which can help maintain a positive mood and pursuit of life goals.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Consuming omega-3 fatty acids, particularly EPA, can help limit inflammation that redirects tryptophan into a neurotoxic pathway causing depression.
1:00:18 - 1:09:35 (09:16)
Summary
Consuming omega-3 fatty acids, particularly EPA, can help limit inflammation that redirects tryptophan into a neurotoxic pathway causing depression. Studies show that increasing essential fatty acids intake can also lower the effective dose of SSRIs, leading to fewer side effects for consumers.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Creatine supplementation can help improve the symptoms of major depression and enhance physical performance.
1:09:35 - 1:17:16 (07:41)
Summary
Creatine supplementation can help improve the symptoms of major depression and enhance physical performance. EPA, not DHA, is effective in omega-3 long chain polyunsaturated fatty acid supplementation for depression.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Ketamine and PCP, drugs that affect the NMDA receptor, have been shown to improve mood and possibly help with the treatment of depression.
1:17:16 - 1:28:32 (11:15)
Summary
Ketamine and PCP, drugs that affect the NMDA receptor, have been shown to improve mood and possibly help with the treatment of depression. Creatine may also have a role in improving mood and supporting other treatments for depression.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Ketamine and PCP both suppress the NMDA receptor and treat depression by removal of negative experiences, while psilocybin focuses more on the rewiring of circuitry in the brain to help treat depression, but the effects on patients vary.
1:28:33 - 1:42:27 (13:54)
Summary
Ketamine and PCP both suppress the NMDA receptor and treat depression by removal of negative experiences, while psilocybin focuses more on the rewiring of circuitry in the brain to help treat depression, but the effects on patients vary.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Psilocybin has been shown to provide relief to the depressive symptoms of individuals in a highly controlled setting with carefully selected patients through a surreal psychedelic journey experience.
1:42:27 - 1:50:51 (08:24)
Summary
Psilocybin has been shown to provide relief to the depressive symptoms of individuals in a highly controlled setting with carefully selected patients through a surreal psychedelic journey experience. This treatment has the potential to rewire associations between emotional events, alter depressive stories of the past and present, and convey new opportunities for a better future.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
Lowering carbohydrates and relying on ketogenic metabolism by increasing GABA levels in the brain can provide relief for depressive symptoms, particularly in people who don't respond to classic antidepressants, and the diet may enhance the effect of drugs that target the serotonin, dopamine, or norepinephrine system.
1:50:51 - 1:57:48 (06:56)
Summary
Lowering carbohydrates and relying on ketogenic metabolism by increasing GABA levels in the brain can provide relief for depressive symptoms, particularly in people who don't respond to classic antidepressants, and the diet may enhance the effect of drugs that target the serotonin, dopamine, or norepinephrine system. A ketogenic diet can also greatly reduce the number of epileptic seizures in children.
EpisodeUnderstanding & Conquering Depression
PodcastHuberman Lab
The podcast discusses various healthy techniques such as deliberate cold showers, particular breathing exercises, and regular exercise to increase the levels of norepinephrine, which can be helpful for people who suffer from major depressive disorder.
1:57:48 - 2:02:52 (05:04)
Summary
The podcast discusses various healthy techniques such as deliberate cold showers, particular breathing exercises, and regular exercise to increase the levels of norepinephrine, which can be helpful for people who suffer from major depressive disorder. It also suggests consuming a higher dosage of EPAs to improve mood.