Huberman Lab 2024年07月17日
Understanding & Conquering Depression
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本期内容深入探讨了抑郁症在生物学和心理学的成因,并综述了多项同行评审研究显示有助于预防和治疗抑郁症的方法。文章详细介绍了抑郁症中三种主要化学系统——去甲肾上腺素、血清素和多巴胺的变化,以及基因倾向、压力、甲状腺激素和皮质醇在多种抑郁症中的作用。同时,还讨论了炎症作为许多抑郁症症状的共同特征。最后,回顾了八种科学支持的治疗和预防抑郁症的具体方案。

🧬 抑郁症的化学基础:文章详细解释了抑郁症如何影响去甲肾上腺素、血清素和多巴胺这三种关键化学物质,这些物质在大脑中的变化与抑郁症的症状密切相关。

🌿 基因与环境:探讨了基因如何使人倾向于抑郁症,以及压力、甲状腺激素和皮质醇等环境因素如何在不同类型的抑郁症中发挥作用。

🔬 炎症与抑郁症:分析了炎症如何成为抑郁症症状的常见特征,以及这一发现对理解抑郁症的新视角。

🎯 科学治疗方案:文章回顾了包括EPA脂肪酸、运动、肌肉蛋白、调整多巴胺平衡等在内的八种科学支持的治疗方案,并讨论了它们如何帮助预防和治疗抑郁症。

🧪 新兴治疗研究:介绍了正在进行中的临床研究,如使用氯胺酮和裸盖菇素治疗抑郁症,以及这些化合物如何作用于大脑,为治疗提供了新的希望。

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

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相关标签

抑郁症 生物学 心理学 科学治疗 临床研究
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