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Understanding & Conquering Depression

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.

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
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
(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

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
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