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Erasing Fears & Traumas Based on the Modern Neuroscience of Fear — Whalespan

Content›Video›Erasing Fears & Traumas Base…

Erasing Fears & Traumas Based on the Modern Neuroscience of Fear

Andrew Huberman2h 14m · 2021-12-06

Claims Made

205

Claims Supported

149

Support Rate

73%

Support rate

149 of 205 claims supported

149 supported56 partial / not

Claims from this content

155

✓Well SupportedInside Tracker's platform helps users understand blood test data and provides protocols to adjust numbers into ideal ranges.✓Well SupportedHelix Sleep mattresses and pillows are tailored to individual sleep needs assessed through a quiz.✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedInside Tracker analyzes blood and DNA data to provide personalized nutrition, supplementation, and lifestyle recommendations for optimizing health markers.Well Supported

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AV

A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

NP

N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Ag One (formerly Athletic Greens) is a vitamin, mineral, and probiotic drink that provides foundational nutritional needs.

✓Well SupportedThe 'physiological sigh' (double inhale, long exhale) is an effective breathing practice for controlling heart rate variability, reducing heart rate, and improving sleep.

✓Well SupportedSupplements should be of the highest quality, with ingredient amounts on the label precisely matching the product's content.

✓Well SupportedVitamin K2 is important for calcium regulation and cardiovascular health.

✓Well SupportedMDMA's specific effect on social interactions provides a clue for understanding empathy.

✓Well SupportedVitamin D3 is critical for metabolism, hormone function, and brain function, and most individuals do not get enough even with ample sunlight.

✓Well SupportedCold water immersion can train interoception to manage adrenaline effects.

✓Well SupportedUsing InsideTracker for over 10 years has provided valuable data showing a decrease in 'Inner Age'.

◐Partially SupportedSupplements can provide benefits for sleep, focus, hormone support, and other aspects of mental and physical health and performance.

✓Well SupportedMDMA causes massive increases in oxytocin release, contributing to enhanced kinship and feelings of connection.

✓Well SupportedEffective treatment for fear and trauma requires relearning new narratives and wiring in positive associations with previously feared activities.

✓Well SupportedRegular blood work and DNA tests are essential for understanding one's health status and informing decisions about immediate and long-term health.

✓Well SupportedMDMA enhances the potency of therapy within a limited number of sessions.

✓Well SupportedA healthy gut microbiome is important for supporting the immune system, nervous system, and endocrine system.

✓Well SupportedFive minutes of meditation can reduce stress markers, but less effectively than structured breathing exercises.

✓Well SupportedAchieving 11 minutes per week of deliberate cold exposure stimulates increases in resilience and core metabolism.

✓Well SupportedMDMA-Assisted Psychotherapy is being explored as a potential therapeutic for PTSD and other forms of trauma and is in clinical trials.

✓Well SupportedConsuming adequate nutrients is important to avoid harm when practicing intermittent fasting.

✓Well SupportedInherited predisposition to trauma may manifest as a general bias in the threat reflex system, not necessarily to the same specific events as the parent.

✓Well SupportedDopamine is associated with motivational states and the pursuit of rewards, not solely the feeling of reward.

◐Partially SupportedThe HPA axis comprises the hypothalamus, pituitary, and adrenals and uses the brain to alert and prepare the body for action.

✓Well SupportedThe amygdala is the final common pathway for the threat reflex.

✓Well SupportedJournaling or recounting experiences combined with deliberate stress induction may help relieve trauma and fear.

◐Partially SupportedNeuroplasticity is the nervous system's ability to change in response to experience and is crucial for individual potential.

◐Partially SupportedInositol can decrease anxiety symptoms with potency comparable to prescription antidepressants.

◐Partially SupportedForward movement suppresses activation of the threat reflex and the amygdala.

◐Partially SupportedLong-term potentiation (LTP) is a type of neuroplasticity characterized by the strengthening of connections between neurons due to their repeated firing closely in time.

◐Partially SupportedThe NMDA receptor is a critical gate for neuroplasticity, activated when neural circuits are changing due to strong stimuli, experiences, or drugs.

◐Partially SupportedKetamine and PCP administration leads to a 1-3 Hertz rhythm of electrical activity in layer five neurons of the neocortex.

◐Partially SupportedThe prefrontal cortex is involved in top-down processing that allows control or suppression of reflexes.

◐Partially SupportedKetamine-assisted psychotherapy can reduce emotional experience during trauma recall by inducing dissociation.

◐Partially SupportedThe autonomic nervous system regulates alertness and calmness as mutually exclusive states.

◐Partially SupportedThe anxiety and physiological response to recounting traumatic events progressively diminishes with each subsequent retelling.

◐Partially SupportedInositol at 18 grams per day has shown partial alleviation of OCD symptoms in as little as two weeks.

◐Partially SupportedThe amygdala's lateral portion integrates information from memory and sensory systems.

◐Partially SupportedInhibition of the insular cortex can cause a disproportionately large increase in blood pressure in response to mild stimuli.

◐Partially SupportedSleep resets the balance of the autonomic nervous system, preventing chronic activation or fatigue.

◐Partially SupportedCyclic hyperventilation, a breathing technique involving rapid, deep breaths, can induce a state of autonomic sympathetic arousal.

◐Partially SupportedA breathing protocol involves inhaling deeply through the nose, passively exhaling, repeating for one minute, pausing for one minute, and repeating for 2-3 rounds.

◐Partially SupportedThe sympathetic nervous system is responsible for generating states of alertness, action, and the ability to resist movement or thought when necessary.

◐Partially SupportedEMDR involves side-to-side eye movements while recounting a traumatic narrative.

◐Partially SupportedKetamine assisted psychotherapy appears to be beneficial for individuals with trauma coupled with depressive symptoms.

◐Partially SupportedKetamine is a dissociative anesthetic whose main function is to create a state of dissociation.

◐Partially SupportedKava has anxiolytic effects and can improve depressive symptoms and reduce generalized anxiety.

✕Not SupportedThe idea that EMDR coordinates the two sides of the brain lacks evidence.

◐Partially SupportedAnxiety is often defined as stress about a future event, and while it can be related to fear, anxiety can exist without fear.

◐Partially SupportedCyclic hyperventilation is a five-minute daily protocol involving deep inhales and exhales with periodic breath holds, leading to heightened autonomic arousal and adrenaline release.

◐Partially SupportedAndrew Huberman enjoys the sensation of adrenaline.

◐Partially SupportedTachykinin levels are increased by social isolation and can lead to anxiety, aggression, and irritability.

◐Partially SupportedFear can be learned through one trial, unlike other forms of neuroplasticity which require multiple experiences.

◐Partially SupportedDeliberately directing one's entry into a physiological state is key for stress, fear, and trauma relief.

◐Partially SupportedKetamine-assisted trauma relief may allow individuals to recount trauma with diminished or altered emotional experiences.

◐Partially SupportedSaffron has anxiolytic effects.

◐Partially SupportedHuman fear systems can develop conditioned responses with fewer stimulus pairings than Pavlov's dogs.

◐Partially SupportedFear and trauma involve long-lasting fear responses due to fast and long-lasting components of HPA axis chemicals.

◐Partially SupportedSocial connection provides chemical support, such as suppressing Tachykinin, which aids in processing difficult experiences.

◐Partially SupportedProlonged exposure therapy, cognitive processing therapy (CPT), and cognitive behavioral therapy (CBT) are primary treatments that directly engage fear and trauma-related circuits.

◐Partially SupportedA biological marker for trauma or chronic fear can be assessed by evaluating the balance between interoception and exteroception.

◐Partially SupportedProlonged exposure therapy, cognitive processing therapy, and CBT reduce fears and traumas.

◐Partially SupportedDetailed recounting of traumatic and fearful events is essential for the positive effects of prolonged exposure, cognitive processing, and cognitive behavioral therapy.

◐Partially SupportedEngaging in regular, trusting social connection is beneficial for processing fear and trauma.

◐Partially SupportedLong-term depression (LTD) is a form of neuroplasticity that involves the weakening of synaptic connections.

✓Well SupportedThe insula controls interoception, the perception of internal bodily states, and has a map of the body surface and internal organs.

◐Partially SupportedDiminishing the amplitude of the physiological response to a traumatic event is the first step in clearing away the association between the event and the threat reflex.

◐Partially SupportedThe effective dosage for Kava ranges from 50mg to 300mg.

✕Not SupportedSelf-medicating with alcohol to manage fear, anxiety, and PTSD can worsen these conditions.

◐Partially SupportedA restraint protocol of 15 minutes or more can induce depressive-like behavior in mice.

◐Partially SupportedThe insular cortex calibrates physiological responses and can be recalibrated through short protocols to reduce fear and trauma.

◐Partially SupportedFKBP5 polymorphisms are linked to inherited sensitization or reactivity of the HPA axis, lowering the threshold for trauma or fear.

◐Partially SupportedThe slow and fast phases of the HPA axis and fear response have an adaptive reason, and the gene expression and long arc of the fear response can be leveraged to extinguish fear.

◐Partially SupportedThe longer-lasting component of the HPA axis can change brain connections, organ function, breathing, and control gene expression, leading to the embedding of fear.

◐Partially SupportedParental abuse can cause genetic changes in sperm that are passed to offspring, leading to a lower threshold for developing trauma or extreme fear.

◐Partially SupportedA study in Science investigates how the mind assesses the reasonableness of internal feelings based on external events.

✕Not SupportedAdults with anxiety or panic disorders should work with a clinician for deliberate self-directed stress protocols.

✕Not SupportedLanguage-based therapies can rewire the nervous system to eliminate fear and trauma, unlike pills, machines, or devices.

✕Not SupportedLonger daily bouts of stress (15 minutes) exacerbated trauma and fear in a mouse study.

✕Not SupportedThe theory that EMDR recreates eye movements similar to REM sleep is false.

◐Partially SupportedFear extinction occurs through Pavlovian conditioning when a stimulus is repeatedly paired with an outcome that does not occur.

◐Partially SupportedQuality nutrition and ample, regular sleep support mental and physical health, including fear circuitry function.

◐Partially SupportedTop-down processing through the prefrontal cortex can override internal reflexes by attaching a new narrative or meaning to the experience.

◐Partially SupportedTo reverse trauma and fear, it is necessary to extinguish the fear response and replace the associated memory with a new positive experience.

◐Partially SupportedThe amygdaloid complex projects to areas of the dopamine system, including the nucleus accumbens and the mesolimbic reward pathway.

◐Partially SupportedThe threat reflex circuit has outputs to areas involved in reward, motivation, and reinforcement.

◐Partially SupportedCurrent clinical treatments for fear and trauma, such as SSRIs, benzodiazepines, antipsychotics, and beta-blockers, are not directly based on the neurobiology of fear.

◐Partially SupportedThe nervous system is designed for learning and creating memories to anticipate problems, which is a mechanism for keeping us safe.

◐Partially SupportedThe amygdala is part of a larger neuronal collection called the amygdaloid complex, which contains 12 to 14 areas.

◐Partially SupportedThe anxiety and physiological response associated with recounting traumatic or fearful events progressively diminishes with each subsequent retelling.

◐Partially SupportedThe threat reflex involves the release of adrenaline.

✕Not SupportedDrug treatments that solely suppress arousal levels to manage anxiety may be ineffective and create further miscalibration of the system.

◐Partially SupportedNegative experiences can lead to one-trial learning of fear, resulting in lasting fear responses, sleep disturbances, and troubling memories.

◐Partially SupportedAdequate sleep and nutrition improve cognition, clear thinking, and sense of control.

◐Partially SupportedGood sleep quality and sufficient duration improve the function of fear circuitry by regulating the autonomic nervous system.

◐Partially SupportedFoundational elements like sleep, nutrition, and social connection are essential indirect supports for trauma relief and overcoming fear.

◐Partially SupportedKava increases GABA and dopamine.

◐Partially SupportedA normal stress response to a near-death event indicates a healthy fear system.

◐Partially SupportedArterial baroreceptors send signals to the insular cortex, allowing it to assess stress and elevated blood pressure.

◐Partially SupportedStress is a physiological response that can involve increased heart rate, breathing, and blood flow redistribution, leading to hypervigilance with a narrowed focus.

◐Partially SupportedSocial isolation amplifies fear and trauma via neurochemical mechanisms, while social connection provides neurochemical relief.

◐Partially SupportedPost-traumatic fear or stress can manifest as sudden panic attacks or intense fear upon waking.

◐Partially SupportedThe fear response can have a long-lasting impact, potentially causing sleep disturbances for days.

◐Partially SupportedSSRIs indirectly reduce the likelihood of panic attacks by modulating anxiety.

◐Partially SupportedEMDR primarily addresses the extinction of the physiological response to trauma but may not fully address relearning a new narrative.

◐Partially SupportedThe locus coeruleus releases adrenaline, epinephrine, and norepinephrine to create arousal and alertness.

◐Partially SupportedThe amygdaloid complex contains approximately 12 areas.

◐Partially SupportedThe parasympathetic nervous system is involved in calming the body and nervous system.

◐Partially SupportedDopamine is associated with motivation and reward-seeking behaviors, while serotonin is associated with contentment and satisfaction.

◐Partially SupportedThe fear system is generalizable, allowing humans to become afraid of anything when the threat system is activated in conjunction with an external experience.

◐Partially SupportedThe threat reflex is generic and does not inherently know what to be afraid of, but rather creates the internal sensation of fear when activated in conjunction with specific experiences.

◐Partially SupportedStrengthening synaptic connections between neurons allows them to communicate more robustly, wiring fear into the system after trauma.

◐Partially SupportedThe insular cortex contains a map of the body's internal sensations and assesses their appropriateness given external circumstances.

✕Not SupportedCyclic hyperventilation is not recommended for individuals with a predisposition to panic or anxiety attacks due to its stimulating nature.

◐Partially SupportedRe-exposure to a traumatic event in a supportive environment can help extinguish fear and trauma.

◐Partially SupportedMDMA appears to compact the typical process of trauma and fear reduction into a shorter, more intense session.

◐Partially SupportedNarrative and rationalization are powerful tools for the prefrontal cortex to create meaning and rewire the brain, particularly for overcoming fear and trauma.

◐Partially SupportedA broad fear response, such as avoiding bicycling and sports after a car accident, can be a result of how fear memories are wired.

◐Partially SupportedChronic stress lasting weeks or more can induce depressive symptoms, elevated glucocorticoids, and reduced motivation in humans.

◐Partially SupportedChronic stress and trauma can over-activate the threat response system, leading to symptoms triggered by minimal cues.

◐Partially SupportedFear extinction can be achieved through face-to-face therapy, group settings, or writing out the experience in detail.

◐Partially SupportedRetelling a narrative to a clinician can lead to extinction of the fear response.

◐Partially SupportedDaily five-minute bouts of intense stress can reverse the effects of chronic stress.

◐Partially SupportedFear circuits can be remapped to new experiences through dopamine release and reinforcement.

◐Partially SupportedTop-down narrative circuits from the prefrontal cortex can inhibit threat reflex circuitry.

◐Partially SupportedA five-minute daily protocol of cyclic hyperventilation leads to significant increases in autonomic arousal.

◐Partially SupportedThere is no evidence to suggest that treatments for trauma should differ for individuals with an inherited predisposition to trauma.

◐Partially SupportedPhobias are defined as extreme fear of a specific object or situation.

◐Partially SupportedFear is constructed from basic elements including stress and anxiety.

◐Partially SupportedDosages for inositol in studies for anxiety reduction range from 12 to 18 grams per day, taken for a full month.

◐Partially SupportedPanic attacks are characterized by extreme fear experienced without a specific fear-inducing stimulus.

◐Partially SupportedThe threat reflex involves adrenaline release and responses like freezing, moving forward, or retreating.

◐Partially SupportedEMDR is particularly beneficial for single-event traumas or fearful experiences, rather than those associated with an entire bad marriage or childhood.

◐Partially SupportedThe autonomic nervous system controls involuntary bodily functions such as digestion, urination, sexual behavior, and regulation of sleep-wake cycles.

◐Partially SupportedThe amygdala has two main output pathways: one to the hypothalamus and adrenals, and another to other brain areas.

◐Partially SupportedThe periaqueductal gray (PAG) is central to the freeze response and triggers endogenous opioids that numb pain.

◐Partially SupportedKava is effective for reducing anxiety, as shown in eight double-blind studies.

◐Partially SupportedThe fear system is a memory system that activates threat reflexes based on past experiences.

◐Partially SupportedEMDR reduces the physiological response to trauma, extinguishing bad feelings.

◐Partially SupportedKetamine-assisted psychotherapy is approved and legal in the United States when prescribed by a board-certified physician.

◐Partially SupportedRepeated exposure to short-term behavioral stress can resolve pre-existing stress-induced depressive-like behavior in mice.

◐Partially SupportedA stress response persisting for weeks or years after an event indicates a shift into the realm of trauma and PTSD.

◐Partially SupportedDeliberate exposure to stress for five minutes a day can alleviate long-standing depressive and fear-related symptoms.

◐Partially SupportedA feeling of trust between patient and clinician or person and group is essential for effective trauma processing.

◐Partially SupportedJournaling in detail can be an effective method for processing trauma for individuals who lack access to therapy.

◐Partially SupportedDeliberate self-directed stress, such as through respiration techniques for five minutes daily, might enhance the speed or potency of treatments to reduce fear or eliminate trauma.

◐Partially SupportedCyclic hyperventilation can cause physiological effects such as heating up, perspiration, wide eyes, and agitation due to adrenaline release.

◐Partially SupportedOrally ingested Saffron at a dose of 30 milligrams appears to be a reliable way to reduce anxiety.

◐Partially SupportedKava does not show signs of hepatotoxicity in studies, though medical consultation is advised.

◐Partially SupportedEMDR may not be a complete therapy for fear and trauma on its own because it does not actively incorporate relearning a new narrative and attaching reward.

◐Partially SupportedEMDR reduces activation of the threat reflex by decreasing the amplitude of the physiological response during retelling of traumatic events.

◐Partially SupportedThe goal of retelling traumatic stories in therapy is to transform them into mundane accounts.

◐Partially SupportedTrauma is defined as a fear experience embedded in the nervous system that reactivates inappropriately.

◐Partially SupportedFear includes physiological responses like increased heart rate and changes in blood flow, as well as cognitive components.