Reduce Quartezal With Ashagonda

4min Snip

00:00

Play full episode

Summary

Transcript

Episode notes

Getting sunlight in your eyes early in the day, and as much sunlight as you safely can in your eyes throughout the day is going to be important. In long days, estergen increases aggression because of the increasing quartezal observed in short days. Another way to reduce quartezal was discussed in our episode on heat and the use of sauna and heat, but also hot baths. It turns out that hot baths and sauna can be very beneficial for reducing quartesal.

This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression.

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) Aggression, Types of Aggression

(00:03:51) Sponsors: AG1, LMNT

(00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model”

(00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH)

(00:22:14) Psychiatric Disorders & Aggression

(00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression

(00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting

(0:35:56) Testosterone & Competitiveness/Estrogen & Aggression

(00:43:00) Sunlight, Melatonin & Aggression

(00:45:46) Cortisol, Serotonin & Aggressive Behaviors

(00:51:56) Tool: Omega-3 Supplementation & Mood

(00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction

(00:55:54) Tool: Ashwagandha & Cortisol Reduction

(00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity

(01:00:37) Testosterone & Aggression, Competitive Work Environments

(01:05:07) Testosterone, Amygdala, Challenge & Effort

(01:09:27) Caffeine, Alcohol & Impulsivity

(01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression

(01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior

(01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression

(01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships

(01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer