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The Science of Gratitude & How to Build a Gratitude Practice

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. 
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
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction: Gratitude Science & Surprises
(00:01:50) Controlling Heart Rate with Story
(00:04:48) Sponsors: AG1, LMNT
(00:09:11) Major, Long-Lasting Benefits of Gratitude Practice
(00:12:20) Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits 
(00:17:50) Why We All Need an Effective Gratitude Practice
(00:21:22) Neurochemistry & Neural Circuits of Gratitude
(00:25:10) Prefrontal Cortex Set Context
(00:30:10) Ineffective Gratitude Practices; Autonomic Variables
(00:34:55) Key Features of Effective Gratitude Practices: Receiving Thanks & Story
(00:42:30) Theory of Mind Is Key
(00:45:50) Building Effective Gratitude Practices: Adopting Narratives, Duration
(00:52:28) Narratives That Shift Brain-Body Circuits 
(00:56:150 You Can’t Lie About Liking Something; Reluctance In Giving
(00:59:55) How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation
(01:03:00) 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day 
(01:05:44) Empathy & Anterior Cingulate Cortex
(01:07:35) Reducing Inflammation & Fear with Gratitude
(01:10:56) Serotonin, Kanna/Zembrin 
(01:16:00) Neuroplasticity, Pharmacology, Brain Machine Interfaces
(01:18:50) The Best Gratitude Practices: & How To, My Protocol
(01:24:25) Subscribe & Feedback, Supporting Sponsors, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer

In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. 
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 Introduction: Gratitude Science & Surprises  
00:01:50 Controlling Heart Rate with Story  
00:04:48 Sponsors: AG1, LMNT & Waking Up
00:09:11 Major, Long-Lasting Benefits of Gratitude Practice  
00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits  
00:17:50 Why We All Need an Effective Gratitude Practice  
00:21:22 Neurochemistry & Neural Circuits of Gratitude  
00:25:10 Prefrontal Cortex Set Context  
00:30:10 Ineffective Gratitude Practices; Autonomic Variables  
00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story  
00:42:30 Theory of Mind Is Key  
00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration  
00:52:28 Narratives That Shift Brain-Body Circuits  
00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving  
00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation  
01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day  
01:05:44 Empathy & Anterior Cingulate Cortex  
01:07:35 Reducing Inflammation & Fear with Gratitude  
01:10:56 Serotonin, Kanna/Zembrin  
01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces  
01:18:50 The Best Gratitude Practices: & How To, My Protocol  
01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements  
Disclaimer & Disclosures
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