Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia (Healthy Gamer)

Everyone's focused on changing behavior. Everyone's focused on increasing willpower to overcome this tendency. And it's like, why not just change the tendency? That sounds so simple, but that's literally what we do in psychotherapy every day. When we come in and someone has a narcissistic personality disorder. This is personality. This is who they are. And we can psychotherapize them to be someone else. for their natural thoughts to change, for the way that they see the world to change, for their behaviors to change on its own. It doesn't require willpower is necessary when you are trying to not be narcissistic. It is not necessary when you are no longer narcissistic. So, we've done it in psychotherapy. We know that if your self-esteem changes, if your sense of being changes, treatment refractory depression will change, trauma, PTSD will change. Welcome to the Huberman Lab podcast where we discuss science and science-based tools for everyday life. I'm Andrew Huberman and I'm a professor of neurobiology and opthalmology at Stanford School of Medicine. My guest today is Dr. Aloc Kenogia, also known as Dr. K. Dr. K is a psychiatrist and online mental health educator. He has a very unique background having trained and earned his medical degree in the United States but also having studied as a monk for seven years. Today we discuss powerful tools for increasing your self-standing and mental health and for rewiring your nervous system. Specifically, how you can unlearn unhealthy thought patterns and behaviors and replace them with ones that truly serve you and those around you. Much of today's discussion centers around differences between eastern and western concepts of things like the ego and what makes up our self-concept. That portion of the conversation will no doubt have you rethinking why you do what you do in virtually everything. And he provides a road map for clearly defining your best goals and for increasing things like your energy and drive, not through hacks, but by tapping into deep intrinsic motivation. In fact, throughout today's episode, Dr. K explains specific practices that you can use to help rewire your nervous system, resolve traumas, and come to a much clearer understanding of how best to apply your efforts in work, school, and relationships. We also discuss social media, dating and relationships, addiction, and pornography. So, there are a lot of topics covered. And I have to say, this is a conversation unlike any other that I've had on or off the podcast. Dr. K offers a completely new perspective on how to resolve common struggles that we all face and in doing so he offers a lot of practical tools. So this should be a very valuable conversation for anyone wishing to better understand themselves at the theoretical and psychological level but also who wishes to implement specific tools to improve some or all aspects of their life. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is however part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, today's episode does include sponsors. And now for my discussion with Dr. Aloque Kenogia. Dr. K, welcome. Andrew Huberman, thank you for having me. So interested in in you and the knowledge you hold. Um, today we're going to talk about a number of things. I mean, Ayurveda and East West medicine, motivation and dopamine, but I want to start with the internet. Okay. You had an interesting upbringing. Um, so very different than mine, not just because of our age difference. Uh, but you grew up on the internet like and so you really have an empathy for people on the internet, on social media, and now everyone's on the internet. What was it that drew you to screens and that interface with such a a degree of magnetism? You know, I was like a gifted kid growing up. And I think that one of the things that we don't really appreciate is um how school moves at the pace of the slowest kid. So, school was incredibly boring for me. Um and then I was also uh young. So, I I was a year ahead. And um so I was like early on when I was a 5-year-old in in first grade and I was competing against seven-year-olds like on the playground or in in in gym class, I sucked at sports. So the the one thing that I really got addicted to was this idea of like a computer game where like when you beat level one, like level two is there, you know, and then if you beat level two, like level three is there. If you fail at level three, you get to try level three again. So it was the only activity that was like cognitively to my pacing. Um and and so that really drew me in and I didn't realize that until years later. Uh you know, my parents were big fans of putting us into school like young and if you can skip grades, like that's great, right? Cuz life is a race and and the faster you finish, the better things are. Um but I I didn't realize how developmentally challenging it is to be like a 5-year-old or a six-year-old in in school with like seven-year-olds or eight-year-olds. So I think that's what originally drew me in, if you don't mind me asking. So you were first generation immigrant parents from India. Yep. I mean I grew up in the South Bay in Palo Alto so I'm familiar with intense academic environments. Increasingly so in the last you know 10 20 years but even when I was there it was you was intense. Did you feel that as pressure? Absolutely. I mean I I my earliest memories of of my grandmother telling me I'm going to make a great doctor one day. Um, and when I was like 15 years old, people would ask me like I'd go to like a party, right, with my parents and their friends, and people would ask me, "What do you want to be when you grow up?" And so I was like, "I'm going to be a doctor." And everyone was like, "Wow, impressive." You know? So my 15-year-old brain was like looking at this this like amazing idea of what a doctor was. And both my parents are doctors. My dad was an amazing doctor. Um I suppose my mom is too but my dad was one of the seinal researchers in like graft versus host disease. It's how he landed his job at MD Anderson. So he like came from India and like was an oncologist. Um and so I also remember like he used to back then hippo wasn't I I I think there wasn't even a hippo law. So he would have you know patients over to our house and stuff like that. He would throw a Thanksgiving party every year where like he would invite all of his patients all cancer survivors and and things like that. Um, and so my dad was really like a mythical figure. Uh, incredibly charismatic. And so I I was like, "Oh yeah, I'm going to be that." And so it became a huge part of my ego. Um, and then it turns out that ego is not a great way to motivate. Well, it can be a great way to motivate yourself. Um, but then I ran into trouble when I hit college because I never learned how to study. So e either I like absorbed everything and did well on the test. So, I went straight from like A's to Fs and then got addicted to video games, failed out of college. But your original question was, was I into computers and and why? And that's probably has something to do with it. Well, it sounds like you were so into computers, you eventually went over the cliff of computers with this addiction. I want to talk about the addiction, but I think this is a perfect frame, and maybe we'll jump back and forth as we move forward. Um, this is a perfect frame for what I have heard and wonder about a lot, which is, you know, I'm Gen X. Okay. You're a millennial. Yeah. And I'm told, uh, that the generations right behind Gen X, um, perhaps had more love and encouragement to feel their feelings. um notions of what trauma and addiction were, but maybe that there wasn't this universally high standards set for all of them. That's the narrative that you see in the in the news right now. Oh, you know, this coddled generation, etc. You had high standards set for you. When you look out on your peers and you look out on the internet for millennials and younger, do you think that we can make a general statement about, oh yeah, you know, all all this appreciation and understanding about what addiction and trauma and feelings are? Um, you know, that just was foreign to my generation, frankly, that it helped or hurt to have this this awareness of of kind of self and what one needs and and all of that. Do do you think that it Yeah. Do you think it helped or or it hurt um development? Well, so Andrew, I'm delighted to be speaking to a scientist um because I think it helped and hurt, right? So So this is as you know, things are multiffactorial. It's rarely one thing or another thing. So I think a lot of people picked up ground with awareness of feelings. As a psychiatrist, you know, I work with people who were unaware of the family dynamics going on in in their life, in their household, unaware of their emotions, um, growing up with things like avoidant, attachment, and having difficulty forming connections. So, I think it is always good to be more aware. I think actually awareness is probably the single factor that correlates the most with like success and happiness. The challenge, the really subtle thing is that talking about emotions isn't the same as actually being aware of them. So I think what started to happen is a lot of this dialogue around trauma, a lot of this dialogue around feelings has actually been hijacked in very subtle ways by other parts of our mind, other parts like for example our ego. And so it's kind of like this therapy speak has like and this happens. So you can look at any population and if you have someone who's like sociopathic or if you have someone who's histrionic or narcissistic and everyone is talking feelings they will do that too but in a sociopathic way. Feelings have now started to be used as a form of manipulation. Right? So people will use like I see this all the time speaking of the internet in its modern incarnation. We all talk about boundaries but people have started to use boundaries as a form of control for other human beings. you know, my boundary is that you don't text anyone after 8:00 p.m. My my boundary is that, you know, every time I call you, you need to answer the phone. So, it's really bizarre how like the basic like psychological stuff can hijack like our our psychological patterns can hijack like we all this mental health speak. Another really good example of this is so I I remember I I was uh seeing an assault victim in the emergency room at at Mass General Hospital many years ago. And so the MIT chief of security was campus security was there. And so I was talking to them a little bit about, you know, because there were other students with with a student who had been assaulted and and they were kind of talking to me about safety. And I I remember something that the MIT chief told me that I I've never forgotten. We're talking about safety and he's like, "My job is not to make people feel safe. My job is to make people safe. And there's actually a big difference. And so something interesting has happened. We have all become more narcissistic because that's what the internet does to us. And so now if I am hurt that is no longer my responsibility. That is because you did something wrong. Does that make sense? Like fundamentally if I feel hurt that is often times tied to you doing something wrong. So there's this tendency towards victimization where you'll see even people who are like like playing the victim card which which doesn't mean that we shouldn't be believing victims. I think that's exactly what happens is we started to realize that we're not taking victims seriously but then all the chameleons in our society were looking at this pattern and they were realizing okay the fastest way for me to get ahead is to claim to be a victim. So, there are all kinds of weird permutations that are happening right now with this sort of emphasis on feeling. Um, one more evidence-based example of this is, you know, we're seeing the prevalence of mood disorders, anxiety disorders, addictions, body dysmorphia, basically everything is getting worse. And so, one weird thing that started to happen is as we've talked more about feelings, there is something called a transdiagnostic factor, which we can get into. I don't know if you're familiar with these or not, but so if you look at like all of the mental illnesses, there are certain attributes that are a risk factor for multiple mental illnesses. So a good example of transdiagnostic factors are perfectionism and rumination. So rumination doesn't make you depressed, doesn't necessarily make you anxious. But if you have a high index of rumination, you are more likely to have a major depressive disorder. You're more likely to have an anxiety disorder. Does that kind of make sense? If you are perfectionistic, you are more likely to be depressed. You are more likely to be anxious. So there's one interesting transdiagnostic factor which has gotten way worse, which is something called distress tolerance. So human beings capacity to sit with things and tolerate things that they do not find comfortable is starting to tank. And as that starts to tank, we're seeing an just an explosion of mental illness. Glucose is a key player in how our body functions, not just in the long term, but in every moment of our lives. That's because it is the major fuel for our cells, especially our brain cells. Glucose directly impacts our brain function, mood, and energy levels. And it may even affect our levels of tenacity and willpower. This is why I use the continuous glucose monitor from Lingo. I absolutely love it and I'm thrilled to have them as a sponsor of the podcast. 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But what sets JW lights apart and why they're my preferred red light therapy device is that they use clinically proven wavelengths, meaning they use the specific wavelengths of red light, near infrared, and infrared light in combination to trigger the optimal cellular adaptations. Personally, I use the JWV whole body panel about 3 to four times a week, usually for about 10 to 20 minutes per session, and I use the JWV handheld light both at home and when I travel. If you would like to try JWV, they're offering up to $400 off select products for listeners of this podcast. To learn more, visit juv spelled jovv.com/huberman. Again, that's jovv.com/huberman. The moment you said that we're seeing a a a reduction in distress tolerance, I heard in my head voices on the internet saying, "Oh, so we're just supposed to push our feelings aside, like we're just supposed to accept everything that happens to us. We're supposed to, you know, and of course I don't actually believe that, but I can empathize a bit with that with that notion, right? Like there's these things are always uh on a continuum. It's a it's a pushpull, right? I mean, I was going to raise the same thing around the standards that were set for you. Some people who grow up with very high standards set for them by parents, teachers, or coaches might internalize that as, "Oh, that must mean I'm very capable." In fact, in one of my favorite books, The Last Lecture by Randy Posh, he talks about um he was a computer scientist at Carnegie Melon, he eventually died. He gave his last lecture which is this incredible lecture and he he said the moment that your parents, coaches and teachers stop pushing you is the moment you should worry because they've given up on you. You if you're pushed people believe in you that there's a chance you might actually accomplish something. They believe in you. But you could also internalize it as overwhelm. Yeah. Like and so I think this notion of distress tolerance like what are what are the standards what are the um standards for distress tolerance for performance for being a quote unquote functional member of society while also quote unquote honoring one's feelings about feeling one feelings there's there's no road map I believe to how to navigate that what you said there is no roadmap that happens to be true and it happens to be wrong so I know it's confusing so let me explain So here's the first thing to understand the way that we collect information. This is why I love being a clinician. So like you know you talked about the last lecture. So this person was saying if people don't push you that means that they don't you know care about you. They're not invested in you. They don't the moment that you give up on someone is the moment that you stop pushing them. Right? Makes perfect sense. And then there are also people who have been pushed to the point where they like crack under pressure. That's actually way more common. And so so generally speaking pressure you know just like any other part of biology if I exert pressure on some part on some joint on some part of soft tissue will develop a callous it'll become tough so this is where the the the reason there's no road map is because people aren't the same right so we all have unique genetics we all have unique experiences we all have a unique internal dialogue and so the whole point of personality and we can define personality like by the technical terms which is it is the way that you interpret information, the way you perceive the world, your internal reactions, and the behaviors that you engage in. So, you can take literally, you know, two different human beings in the exact same situation. I've worked with a couple of survivors of like genocidal conflicts. And the really interesting thing about that is not everybody gets PTSD, which is like really weird, right? Like if you think about this is like a genocidal conflict. So, we have tons of people who all experience the same thing, but their reactions to them are really different. That's what's fun about being a clinician. What I try to focus on and what I learned, I looked for a road map. And what I found is that there's not a road map. There are thousands of road maps. And those road maps come down to, and this is, I think, a huge problem in the information based world we live in. So, everyone has problems, right? And they're looking for solutions, which is great. The problem, the biggest mistake that I see pe uh people make, especially high performers, is a problem of misdiagnosis. So, really good example of this, I had a a a patient come into my office, worked in finance, was at a very very successful firm, came in and was like, I have really bad anxiety. Like, it's really starting like I can't eat, like I can't sleep, my wife is really worried about me. So, he's like, you know, I've got really bad anxiety. So, we start talking about it and he's like, you know, I'm afraid I'm going to get fired. And we work together for about 12 months and then he realizes this environment is not where he's happy. And the reason he's going to get fired is because he doesn't fit in and he decides to quit. So, what's really interesting is if if we had just solved that, if we had made his anxiety go away, he would have perpetuated in an unhealthy system. And and this is the thing that I think we forget when we're talking about our emotions. Like Andrew, which part of the brain does anxiety come from? It's a circuit-wide phenomenon. Sure. If we had, how is it taught? If you had to teach someone who's taking an undergraduate neuroscience class, and maybe you wouldn't teach it this way, but if you had to localize it to somewhere, where would you localize it to? To one structure. Everyone would say amydala. I teach neuro anatomy to medical students, so or I didn't until very recently. I'm totally with the liyic system as a whole, right? But the amydala and the really interesting thing is like crocodiles have amydalas, right? So, so we sometimes forget that these negative emotions are actually really important for us. They're really healthy for us. One other really interesting example of this is, you know, I work with a lot of like gamers on the internet. So sometimes they'll try to engage in mating behaviors and and they'll creep people out. And one of the really interesting things that I I realized is embarrassment is the best way to not creep someone out. So if I violate one of your boundaries and then I express embarrassment, that signals to you that I realize I did something wrong. So if I violate one of your boundaries and then I express embarrassment, that's a really important empathic signal. And now we have all of this like content on the internet telling people to be relentlessly confident. And when they become relentlessly confident, they no longer express embarrassment. Embarrassment is a really important signal to send. In the example you gave, it's very clear that somebody violated somebody's boundary. They felt embarrassment. Showing that embarrassment shows that they have some sort of empathic attunement or awareness that makes them perhaps a little less creepy and a little bit safer as opposed to if they just kept, you know, going forward. Right. However, if it was a bit vague, like let's say that they did something um of flirt of flirtation and it wasn't really clear what it was and the other person said, "Hey, like that doesn't feel good to me." And then they acted very embarrassed and the person who said it didn't feel good to them would quite understandably think, "Oh, it must have been really bad." Right? Often times the dynamics are subtle where people don't really know how they should feel about something. at the extremes we know. So I'm going to reverse Russian doll us because I I was all over the place. So you asked about a road map. Then I gave the example of anxiety. Then I gave the example of of embarrassment as another uh emotion that's helpful. And you're now you're asking a question. So we're going to do it in reverse order. But I want to get back to that road map because I think it's a beautiful question. I wrote it down. We haven't forgotten. Great. Let's talk about the ambiguous interactions. This is fascinating. So, I I saw a really cool study where when two people are flirting and that's taped and a neutral observer is watching it, they accurately detect flirting only about 30% of the time. Different studies show 24 to 42%. You're saying ambiguity is a problem. No, ambiguity is exactly what's supposed to happen. So, if you think about what flirting is, flirting is a way to preserve plausible deniability. It's a way to make you feel safe, right? So if I if I am really Andrew, I'm really interested in your body, bro. But if I say that it it's it's, you know, unless you are matching that energy, it's not going to be safe. It's not going to be good. It'll ruin our relationship. So flirting by nature is supposed to be missed. So this is another thing where you're saying like, yes, there's ambiguity. It could be interpreted this way and it could be interpreted this way. That's not bad. That's good. That's that's how human beings actually interact. Um, so Winnott, you know, described this beautifully because flirting is a a form of play. That's literally what it is. And play is about a potential space. When I'm playing like dolls with my daughter, it's not defined. And the whole point is for it to be not defined. So in that absence of definition, which now everyone is sort of like we're seeing a social skills atrophy. So, you know, the the parts of our brain that interpret tone, body language, things like that, like people are are becoming like, you know, we're seeing a rise of like ADHD and everyone also feel subjectively like they're autistic. It's because they're they're losing some degree of social skills because we text back and forth. And our brains don't our our occipital cortex is not interpreting visual information of people's facial expressions. So, that part of our brain like literally kind of shuts off. So, people are having a lot of difficulty with ambiguity. You know people are saying like oh this person is sending mixed signals like that's the point in a relationship you are going to have mixed signals in a friendship you will have mixed signals we all have ambivalence within us I I want to eat a healthy lean protein during lunch and I also want to eat a fried protein during lunch right so ambiguity is actually not something to be avoided the really interesting thing another uh transdiagnostic factor really important one the intolerance of uncertainty So, human beings who are capable of tolerating uncertainty, better mental health outcomes, um, more resilient, improved quality of life. Right? So, everyone needs defined answers. So, I'll pause there for a moment just to address your flirtation example, but you're spot on. We can tell what the signals are at either end. The point of human interaction is that way we can adapt to each other. You know, if I put my arm around you, then how do you respond to that? Do you get up and go to the bathroom or do you lean in? So, these are how human like these are how how human interactions actually happen. There's a lot of back and forth. Fascinating. A lot of younger guys talk to me about their challenges in the dating scene. And one of the things that they seem very challenged with is the fact that they feel like whatever happens on a date is shared on the internet. Yeah. Um, and this is of course not related to, you know, assault or or them acting highly inappropriate or, you know, this is really like they're reported as a good or bad kisser. They're reported as a um they pay or they don't pay. And and you know, and so I think that the room to explore ambiguity um to them, this is what I hear, feels very dangerous. It feels like a slippery slope. Yeah. Where they have to perform perfectly on every measure and I'm sure women feel the same way, right? I just hear from more more men. Yeah. It's very tricky. So, I I think what we're seeing in in the dating world and and I guess we're this is what we're talking about. Maybe it's top of mind for me because I just uh did a bunch of content on it. But um so what's interesting in the dating world is that now we're sort of adding the internet to the equation, right? Which you sort of talked about. So let's just understand a couple of things about the internet. So the first is what the internet in my opinion this is sort of like a clinician's perspective having read about 200 papers on various aspects of how the internet affects our brains and our psychology. Um first thing to understand is that the internet selects for emotional activation. It's not even dopamine in my opinion. So if you look at like internet right so it's not just fun in games actually the most engaging content is emotionally engaging arousal arousal absolutely adrenaline and then the other interesting thing is that in order to maintain arousal you need a dichotomy of emotions so I need to scare you and then I need to make you angry and then I need to show you a cat video and then I need to scare you again and then I need to tell you how AI is going to steal their job and then I want to show you this birthday party where this baby did the cutest thing. So this is literally how it they maintain engagement. And so what's really interesting about this is as our emot as our lyic system is like hyperactive over and over and over again that's one of the biggest cognitive drains that we have. So like I think the top three cognitive the things that drain our willpower the most suppressing emotion repressing emotion even just feeling emotion is like very exhausting. The internet is selecting for the most emotionally activating things. So who which tweets get engaged with the ones that are the most polarizing? So then what happens is is people are dating and now you've got a problem because and here's the real tragedy is people will have a perception that if I don't say the right thing this will get posted online that is not what happens most of the time right but this is where we as human beings have certain cognitive biases where the extreme example like we get trained in this in medical school is you know once you miss a cancer diagnosis once it doesn't mean that every patient after that has cancer. But that's what the brain is designed to do. Our brain is designed for survival. Which means that if we get food poisoning from a restaurant even once, our brain doesn't look at that probabilistically. It takes the worst examples and that's what we have to base our behavior on, right? Like if I'm at work and I want to if I'm attracted to a co-orker, even though there's a 90% chance that if I express some romantic interest in them, I'm going to be fine. I can't make a strategy based on that. I have to ba base my strategy on the worst possible outcome. That's what we're seeing in data. You said that suppressing emotion is cognitively draining. Did I also understand correctly that being in constant arousal through different emotions is also cognitively draining. I don't know if I would use the word cognitive there, but it's absolutely draining. Right? So periods of extended arousal and this is where like I'm when I mean cognitive draining I'm referring to a you know a paper that's looking at the anterior singulate cortex. So I and that's where when the anterior singulate cortex and your frontal loes are suppressing your lyic system that's very draining but I think high levels of arousal right through the reticular activating formation and things like that just being on emotionally hyperactivation of your lyic system is absolutely exhausting is the word that I would use. You mentioned distress tolerance is a is a valuable skill to have. Uh it feels appropriate to say okay um distress tolerance I totally agree great to be able to you know tolerate distress to a point but that sounds like it's very cognitively and generally draining. So, how would you encourage someone to develop healthy levels of distress tolerance? But if that involves, you know, constant suppression of of an impulse to to shout, to react, that sounds like it could get very unhealthy. So, I realize we're taking we're sort of staying on this tangent, but I feel like what defines healthy distress tolerance if pushing back an emotional reaction or pushing down an emotional reaction is not good for us. So distress tolerance doesn't only include emotional suppression, right? So what's really interesting about distress tolerance is a key uh feature of distress tolerance is not even suppressing is the opposite is accepting your emotions. It's actually moving in the opposite direction. Feeling your feelings. Feeling your feelings, right? Recognizing that you feel your feelings. What if um somebody feels extremely angry and they want to feel their feelings? What is a healthy way for them to do that? Three things. Okay. So, if you want to learn how to control your emotions, you want to be tranquil in the face of your emotions is what I would say. Three things you can do. The first thing is um putting words to your emotion. So, the moment that so right now, if you I don't know if this kind of makes sense. The more angry you are, right? The more your amygdala is like hyperactive, it is drowning out every other part of your brain. So the first thing that you have to do is put words to it. And when you put words to it, you can't put words to ah there's no word there. So the moment that you try to put words to it, it has to calm down in order for your linguistic centers broke his area and all these in order for them to like articulate it, you have to understand it. So Freud understood this like over a hundred years ago. And there's something powerful about processing emotions by putting them into words. in order to put words to it, we have to tone it down some. So that's the first thing. The problem is that people oftentimes think that that is sufficient, right? So people will say, "Journal, go see a therapist and talk about your feelings." Man, the number of times that I've had like I had this patient who came in, if I can tell a story, please, you know, and so like I was a third-year resident. I'd done maybe like 100 hours, 200 hours of psychotherapy. So I I had a guy come in, he'd been in the clinic for eight years, had depression, was a dude in his 40s. He came in and he would tell me about why he was sad every day. Like every week he'd come in, he's like, "I got I got written up at work. People are complaining because I snapped at them. You know, one of the patients is complaining because I didn't give them benzo." And so he'd come in every every week. He'd talk about why he was depressed. I'd be like, "Why are you depressed, bro?" And he'd like tell me some story about something bad that happened in his life. And then we did this for six months. And like I didn't know cuz I I'm like learning psychotherapy, right? So, I'm like, I'm supposed to be supportive and I'm supposed to be like, okay, like that must be hard for you. How does that make you feel? That must be so hard for you. How does that make you feel? That must be so hard for you. We do this dance for like 6 months. Then one day he comes in and I'm kind of getting frustrated. I'm like, hey, is this helping? And he's like, what do you mean is it helping? I'm like, is it helping? Do you feel any better than when you came in six months ago? And he's like, I thought this is what we're supposed to do. I'm just supposed to come in every week. I tell you about how I'm sad and then you tell me it must be like, isn't that what psychotherapy is? And it was a huge light bulb moment for me because talking about your feelings, especially for men, is not enough much of the time. Fascinating neuroscience and endocrinology behind that. Putting words to it is just step one. Second thing, this is a really important skill, cultivating additional emotions. So if you look at people who are resilient, if you tunnel down into the internal dialogue of people who are resilient, you'll notice that they do something some some interesting things. So my patients who are very severely ill, right? And literally what I try to do with them over the course of weeks is this thing happened and I feel overwhelming shame the moment that you start cultivating additional emotions. So I I've been dumped by my boyfriend or my girlfriend. I'm really really depressed. I'm going to be alone for the rest of my life. They start to catastrophize. They have a lot of negative emotion. And it's really easy in that moment to forget that, okay, I had three years of wonderful experiences with this person before things went downhill. It's really easy to forget all of the positives. It's really easy to realize that three years of experience followed by, let's say, one year of a toxic relationship is going to actually protect you from the next toxic relationship. So cultivating additional emotions is a huge fundamental part of EQ and is you don't just have to tolerate it or suppress it. These are the additional things that you can do. And this is really important. It's not just cultivating positive emotions when you're feeling negative emotions. It's the other way around as well. I've seen more relationships ruined by falling in love than anything else. And you just fall in love with the wrong person. You're in a relationship and you fall in love with somebody else. So many people I've worked with, you know, I have this great business idea and I get so excited about it and like I'm going to start this AI company. That's the time that you actually want to cultivate negative emotion. Cultivate a little bit of anxiety. What could go wrong? Make sure you ask yourself that question. Like literally in addiction psychiatry, we we have a cool technique that we use with people where it doesn't really work so much anymore, but we tell people to play the tape through to the end. you're really excited right now and you want to do this thing, but play the tape through the end. What are all of the negative things that could happen? So that cognitive flexibility, that emotional flexibility is really important. We have to understand what emotions are. So a lot of times, you know, this is going around on the internet where like feel your feelings, right? Like I'm just going to authentically I'm going to be authentic with my feelings today, which means that you're an Andrew, and I'm just this is my truth, right? So, we've started like speaking our truths as excuses to being Like, that's what's happening on the internet. It's what's happening in in real relationships because people are watching social media and they're like, I should speak my truth. Right? So, the other thing that's really important is to understand that an emotion is not a behavior. An emotion is literally from an evolutionary perspective and you may know this better than I do is information and is motivation. That's what emotions are for. So when you feel fear when you're walking outside going to the walking to the outhouse in the middle of the night and you feel fear that is all this all this sensory input is being processed in parts of your brain that you have no conscious awareness of. The first thing that happens is that you feel emotion before you have any logical idea of what are you even scared of. That is your brain telling you something. The other thing is it's motivation, right? I feel like running away. And this is where unfortunately our brain evolved for a world that we don't live in anymore. So, you know, back when I used to feel fear because I was being hunted by a tiger. The natural impulses that our fear encourage us to do don't work when you've got to pay rent at the end of the month or you've got to pay your mortgage or you've got to do well on your performance review. So oftent times what we do is we think that feeling authentically means letting our emotion run the show. We don't want to do that. We want to ask ourselves what is this emotion telling me? Why do I feel fear? What am I, you know, what am I afraid of? And I don't even think what am I afraid of is the right question. It's way too like self-help. Mhm. It's it's way too psychotherapy for me. It's what is my fear telling me? What is the information and motivation that it's signaling? Yeah. And then what is it what is it telling me to do? Like your client who was feeling very anxious all the time. Um by exploring that emotion eventually it sounds like came to the understanding that it wasn't the job for him. Perfect. Right. That this is not the and and so he's trying so hard. Right. So the anxiety is like clinging on to his job, but actually once you understand the emotion, it's actually walking away. And so once you have mastery over your emotions in this way, and I think mastery is maybe a better word, it makes life like so much better, right? That that's when we talk about distress tolerance, like that's what I'm talking about. It's not just suppression. Wonderful. I I so appreciate your answer. The thoroughess of it, the clarity of it. Distress tolerance is putting words to emotion, adding additional language to it and exploring the the reverse context, the the as well the negative aspects of positive emotions, the positive aspects. So, sounds like it's broadening the the the time domain like thinking about this in going forward. What does this represent in the past, present, and and future? And then really thinking about what the emotion is signaling. What a beautiful description of distress tolerance because it's also um operational. people can put this to to work. Thank you. That's fantastic. If you're a regular listener of the Huberman Lab podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink, AG1. And if you've been on the fence about it, now's an awesome time to give it a try. For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1. They're giving away a free bottle of vitamin D3 K2, a bottle of omega-3 fish oil capsules, and a sample pack of the new sleep formula, AGZ, which by the way is now the only sleep supplement I take. It's fantastic. My sleep on AGZ is out of this world good. Az is a drink, so it eliminates the need to take a lot of pills. It tastes great, and like I said, it has me sleeping incredibly well, waking up more refreshed than ever. I absolutely love it. Again, this is a limited time offer, so make sure to go to drinkaga1.com/huberman to get started today. The road map. If we could go back to the road map. Yeah. If you could spell out for for us what do you think of as the road map to to navigate this very complex landscape that we exist in now. And this could be relationship with this person. It could be um be a doctor, go to an Ivy League school versus be an artist or you know um any number of different examples where we have to make the distinction of what's wished for us and expected of us versus what is true to us on the inside. That's that seems to be where to me where the where the friction of life exists. Absolutely. That to me is the most interesting question in life frankly. You know, let me just make sure I understand your question. The friction and joy of life is the rest of the world wants me to do all of these things. And sometimes this doesn't want to do those things. Sometimes it does want to do those things. When do I listen to this? And when do I listen to everything that? Yes. Right. Okay. Beautiful question. So this is where I'm going to lean into the eastern stuff for a second. So I spent seven years studying to become a monk. And uh then I I went to medical school and I became a psychiatrist. And the really interesting I had a really weird experience of training in psychiatry because everyone was teaching me how the mind works. Okay? And this is like good teachers at like the Harvard Medical School and they're like here's how the mind works and this is what the subconscious is and like there's cognitive behavioral therapy. Right? So like Aaron back taught us that there's like thoughts, emotions and behaviors and all these these things connect. And the really fascinating thing my most instinctive response when people would tell me how it is is no it's not. So in the east they have a completely different conception of mind. And here's the big problem with the western conception of mind. You're a scientist right? How do you learn about something, Andrew? You have a question. Okay, good. You pose a hypothesis. Excellent. You design an experiment. Good. Where you isolate variables. Okay. And you either um refute or you in some sense support your hypothesis. Okay. And then you design another experiment, ask another question. You just you just keep going and then you get tenure and then you start a podcast. Beautiful, right? Just kidding. So, so let me ask you this. How do you study the mind? Here's what's really interesting, right? So, so here's what's really fascinating. Like, do we have any scientific evidence of the existence of thought? We could define thoughts as some pattern of network activity. What I mean is like if we lit literally look at it, we have no instrument that can detect a thought. That's right. Right. So, we have we have no proof. We cannot measure a thought. like it is like literally impossible. We can measure blood flow to the brain. We can measure electrical activity in the brain. We can induce thoughts, right? We can we can do that. But we have we have no idea that a thought exists. So like psychiatry is weird because every other part of medicine and science we can measure what we are studying. In psychiatry we can't do that. So along came Freud and he made a fascinating discovery which is when a human being speaks we understand something about what's in their mind and the whole reason we get trained and the reason that we we can measure mental we can me measure your mind right so we have validated scientific instruments using things like factor analysis and stuff like that where we can use the Beck depression inventory which will tell you how depressed you are we have good ways to measure stuff so there's a lot of science in psychiatry. The basic problem though is that we have a fundamental problem. We cannot we have no insight into what is in someone's we have insight into someone's mind but we can't detect the mind. That is a fundamental problem with science. Okay, here's the cool thing. We have no scientific measurement of thought. But we as human beings have measurement of thoughts. Can I ever know what you are thinking using any instrument of science? You're the psychiatrist, so I'm tempted to say yes, but no. No. Right. Can you know what you're thinking? I would like to think so, but I'm guessing I'm guessing I mean I I can ask myself what's going on in there, but I don't necessar necessarily have the ability to put language to it in a way that captures what you are capable of observing your thoughts. You are capable of I'm not capable of observing your thoughts, but you can whether you detect all of them, whether they're right or wrong, that's question is separate. just the fundamental idea of like you can measure an axon you can you can detect your thought right we all live in this way yeah right so that we can get to the edge cases later so here's the cool thing so when I went to India and I I studied for seven years the difference between the psychology that was developed from the contemplative traditions is it's its foundation is internal observation so yogis are cap we're all it's not like some special ability but they based their theory of mind on what they could observe. Whereas in the west that is not something we have access to. So their theory of mind is very different. So when I was training to become a psychiatrist, people were like this is how the mind works and I'm like no that's not true. Right? There is a different way. So here's one example getting to the road map. So the biggest thing that I think is different is the ego. So in the east they have the concept of a part of our mind that is the ego. And in the west we use the word ego. Freud defined it in some way. We all have this intuitive sense of identity. But in the same way that logic and emotions interact in a very mechanistic and defined way in the west our model does not include this piece and the road map that you're talking about has to do with that piece. So if the rest of the world because things get complicated, right? That's why it's so exciting for you and so challenging. Things get complicated. Everyone wants you to be something and then we make a big mistake because we do this thing called internalize. And the moment that you internalize now, is it coming from the outside or is it coming from you? Is this something that I've been conditioned to want or is it something that I truly want? Which then begs the question, what the hell is truly want? Is there a difference between want from over here and want from over there? And the yogis will say that the answer is yes. So once you understand the ego and the ego functions in a couple of ways. If I ask you Andrew who are you what would you say Okay. Is that it? I mean I have a list of roles that I occupy in life. Very good. Are those you? They're facets of me. Okay. Right. So anything that you can use to describe tenure professor at Stanford. Right. I wouldn't put that first, but that happens to be true. I'm a brother. Brother, I'm a boyfriend. Once a skater, always a skater. But yes, I'm a public educator. Great. I'm a son, a friend. All of that stuff is ego. Mhm. Okay. So, ego is anything when you say I am dot dot dot, anything that defines you after that is actually part of your ego. And and the interesting thing is that it's not that the ego is bad. This is a common misconception, but like ego, we all need ego to function in in the world. Um, if you are okay not functioning in the world and you're moving towards enlightenment, then you no longer need ego. But generally speaking, we need ego. So, you know, if you're looking for a road map of what you truly want in life and what is healthy for you and not healthy for you, when you say you're Andrew, right, there's a lot of other people who can claim to be Andrew, but they're not you. You're talking about a a fundamental internal experience of the self. And you were Andrew before you were a a boyfriend. You were Andrew. You've always been a son, but you actually you were Andrew before you even knew you were a son. Right. Right. You were still Andrew. So there's a fundamental like bundle of experience. That's really what you are. And I think that the best road map if you're trying to figure out what to do in life, try to peel away the layers of your ego. And I know that's getting complicated, but if we sort of think about like, you know, what is it that like practically gets us jammed up in life is when I try to be something. I know this is going to sound weird. I'm sure you have ambition, but I don't think you are where you are because of your ambition. I think you are where you are because you listen to this internal voice, not try to live up to external expectations. 100%. I I can truly say that every choice I've made to get into, you know, fish and animals when I was a kid, obsessed with birds and fish and then skateboarding and then biology and science and where I'm at now has has been some sense of an internal passion and something pulling me from the outside and it's just a I just go. Right. Those choices were always made because I knew in my heart's heart there was no other option in in the positive sense. Yes, I'm going like I'm pulled toward it and I'm driven and I'm driven toward it. Right. So So you are listening to a part of you, right? So it is an internal thing that the world then meets you halfway. So it it makes it possible where there's a whole thing about that. For me it's a physical energy. Fine. If I feel physical energy coming up in my body and I want to move towards something and for some reason I feel it more in my left arm than anywhere else. This has always been true. I I'll have a thought and I know and that's when I go, "Oh my goodness, I'm going to do this thing. I know I'm going to do it and there's no backing out because it it has to happen. That's that's how it feels." Yeah. Right. So, so, so any desire that you have that comes from the sense organs is probably not this thing. So, the the sense organs can trigger something within you. But if we look at like, you know, social media, half the problem is that the hardest problem I have as a psychiatrist is convincing people that they don't really want the things that they say they want. It's like so crazy, right? Like we're being programmed. We're being conditioned. And I realized this the other day when like I was like, man, like I wish I talked to my agent about like like doing more talks. Like I want to go someplace and like get like paid speaking engagements. And I realized I I actually hate that. I I don't like that. It's just what I thought people like us do. And I've done a couple of them which have been really fantastic and I really enjoy that. But I like sitting with people, right? So we're we're trained. And just think about it. Like anyone who's listening to this, think about all the that you've seen that you think you want, but you don't really want. You just like look at other people and you're like, "Yeah, I want that thing." It can be a particular kind of relationship. It can be a particular job. Like, you know, we all want like all this random stuff. It's all coming from our sense organs, right? This is why advertising is a thing. So, stepping away from sense organs is really important for that road map. Second thing is anything that you want that is a comparison that is born of the ego. The ego is what defines you. Right? So we can say tenur professor we can say associate part-time instructor. And so any comparison requires a definition. Does that kind of make sense? Yeah. Like so all of the gold medalist, silver medalist, bronze medalist, that's a comparative thing. If I say I'm a silver medalist, then my desire for the gold medal can come out of the ego. Does that kind of make sense? Yes, it makes. The reason I'm I'm sort of uh with my hand below my lip is because I I I'm so struck by this because I've had this feeling for a while now that most of the danger in life um comes from the need the feeling that we need to prove something to others or to ourselves. Yep. And yet I know it's healthy to prove things to myself. Like it's felt good to be able to accomplish certain things. You know, I did that. Like I could do other difficult things. But the origin of of all of that work for in my mind, it's only healthy, at least for me, if it's not by virtue of trying to prove something. It's like there's a difference between a genuine heart's desire, for lack of a better way to put it, and what you're calling a a a pursuit of of trying to win at some game in one's head. It's like a video game that that isn't real. It's it's not that it's not real, right? So So I I I I agree with you 100% and I think there's a couple of important things. So you know proving yourself is not wholly wrong but understand that it is the ego that's what it's going to gratify right so if you have an ego of I am a loser by all means so this is part of the the process I have people in my office who are losers for lack of a better term 29 years old living at home playing video games all day watching pornography no job dropped out of college and and so what they want more than anything else is to be a winner. And so my work involves two steps. First, let's help you be go from loser to winner. And then let's abandon the whole paradigm because I've also had people in my office who are billionaires and finally get to retire at the age of 52 after having sold their amazing third company and then after retirement it's not enough. They want to make another billion. They want to do something else. So like you know that that loser to winner like your mind will continually move the goalposts if you were hungry before you got it. The thing won't fulfill your hunger. It may for a little while and then you have to take another step of like okay losing and winning is now done right and I I I think you've gone through that. I can hear it in your words and people can probably hear it too. the way that probably at some point in your life being a tenure prof I don't know why I'm that's just the thing that that is the thing that people are the lustiest for right in the world that I think we come from it it felt good to get right and I won't lie it felt good to get at a place like Stanford even though there are many fantastic Yep and extremely challenging places to to achieve that it felt like the um culmination of you know 20 years of very hard work that I enjoyed but that you know it represented an important milestone for me but I knew I'll just say and of course we're just we're talking about this example but hopefully people are thinking about examples in their own lives but I knew for instance I never want to be a department chair. Tons of work doing administrative stuff. I remember when they told me you'll be vice chair and I'm like oh my goodness what do I have to do to avoid that? I also knew that I didn't care about being a member of the National Academy. A close childhood friend of mine was just elected to the National Academy of Sciences. We've been friends since we were seven. And I was I'm so happy for him because he's doing exactly what he loves. But I never aspired to be a member of the National Academy ever. Why? Because what came after tenure in order to go there was a divergence from what I really wanted to do. Yeah. So I I think this is the key thing about the road map, right? So like we get conditioned by our sense organs. So like just to keep it super practical, if you're trying to figure out what you should do. Is this coming from my sense organs? If your sense organ triggers something that's always been been within you, right? So if you see like a frog and like like you really want to be interested like you want to figure out how the frog works, but the interesting thing about the difference between the sense organ thing and an internal drive is your internal drive will find multiple objects in the outside world, right? So first it was biology, then it was frogs, now it's neuroopthmology, now it's this. So I don't know if that this kind of makes sense. The drive is always the same and it it'll encounter different things in the world. Yes. What is that drive? We'll get to that in a second. Okay. So first thing for practically is like if you're trying to figure out what should I do first ask yourself how have you been conditioned by social media? Move away from that. Second thing is be careful about any comparisons you make, any motivation that you have to because of a comparison. It can lead to success. You can be successful but you won't be happy because this is it's so annoying, right? So when when I want like I I work with a lot of influencers and and YouTubers and stuff and so it's like oh we want our first million and if you're not careful the moment that you get your first million like you want a second million and then you want a third million and then it's even scarier, right? So, like, oh, I got three million subscribers. That's awesome. But then, you know what's really terrifying, Andrew, is a guy who started after me is getting followers faster than I'm getting them, right? And so, the ego is never going to be satisfied. The ego by its nature is comparative. And even if you're number one, people think this the most anxious people I've ever worked with, not actually true, but yeah. Is people who get to the top and you think that you're done. You're not done. Then you're looking behind you at all of the people who are younger, harder working, have the benefit of AI tools, have the benefit of of the the path that you have carved, who are catching up on you and and will overtake you soon enough. So one good example of why we get why we compare is the more you are judged, the more your ego grows and the more you will compare. Right? So this is almost like we're taught how to when people judge us, we judge ourselves and we get judged based on ranking and and so you know this is what we see on the internet as social media as we start to get judged more and more and more we become more and more narcissistic. This is the narcissistic defense that tries to protect us from judgment. Um and so it's happening to everybody and it's escalating the rate at which it's happening. people are more egotistical than they've ever been. Do you think that's um especially true for people who have large followings on social media? Absolutely. I mean, so so I work with with um influencers and was so curious about the work that I was doing that I tried to develop a program. So we now have like a creator coaching program where we're like collecting data about whether it's effective or not. Um and and so the really interesting thing is I think it's a unique like effect on our psychology. The closest thing is like you know a lot of celebrities are like really messed up and and that's because they have so many eyes on them and people don't realize just as a simple example the brain just doesn't think probabilistically. So you can have a thousand people love the work that you do but all it takes is one person who's really nasty. That is what your brain is going to focus on. It's going to highlight it's amazing. I can be looking at like chat that is scrolling during live streaming. They're messages that are faster than I can read, but if someone says something that is dangerous, my mind will flag it. Wow. It's like a predator on the horizon. Absolutely. So, so we have these circuits which which were designed to look at a jungle and see a single pair of tiger's eyes. And so the danger scanning mechanism makes it so that the bigger that you get and the more eyes that are on you, the more paranoid you have to be, the more narcissistic you will have to become. Because when someone turns to you and says, "You are ugly. You are stupid." In order to defend against that, you have to say, "No, I'm not. I am beautiful. I am intelligent." And the more times that you say that to yourself, it's this is where things get complicated. But you don't that doesn't result in confidence. So I I don't know if this makes sense, but if you are confident, you don't need to say that I'm smart or that I'm beautiful. Does that kind of make sense? What about the uh you know to each their own mindset? Like some people will like the content. I tell myself this, you know, some people will like the content and the way I frame it and um will look at it uh on the whole that, you know, some episodes more than others uh, you know, certain things and others won't. They'll they'll hate it for whatever reason or hate me for whatever reason. And I'm okay with that. Yeah. So, I think you're doing a really important thing which is like a key takeaway. So, when someone dislikes what you do, you think about them and not you. That's the opposite of ego, right? So, if we take someone who's very narcissistic and they receive a criticism, they say, "No, no, no. I'm great." Right? So, so this is where like literally I I don't know if this is too abstract, but I'll give kind of like maybe a simpler example of this. So, um I you know, I trained in Boston and there was a lot of K2 use. So, K2 is like synthetic marijuana. And, um so, like sometimes like you walk into the emergency room, there's there's a dude who's like high on math or like high on K2. like you know he's just saying all kinds of terrible things that has nothing to do with me right and the way that you framed some people are going to like what you do and some people are not going to like what you do that's on them so if we want to step away from the ego we have to understand that don't take it personally like literally that's the colloquial phrase right but it's hard to do so if if you're someone at home trying to figure out okay how do I connect with my true self how do I step away from my ego notice Notice your reaction to criticism. Is your reaction of criticism? Are you considering are you actually being empathic? Right? So what empathic really means is are you putting yourself in someone else's shoes and the other person hey maybe not everybody likes pineapple on pizza or are you taking it personally? Do their insults determine your value as a human being? And the moment that that starts to happen, the friction that you're talking about, which can be so fun, becomes torture because now you have to make them happy in order to feel good about yourself, you have to make the people around you happy. So interesting. I I think some of us grew up or somehow internalized the idea that if somebody is angry or is criticizing us and it's being delivered in a certain way that it must be true versus the ability to just really step back and assess, you know, no, it could very well be they're in a bad mood, they didn't sleep well. Um, you know, I grew up in a community of academics, some athletes, mostly academics. So, everyone around me wasn't necessarily hyperverbal, but you know this from training in Boston, there was a way of delivering a criticism that felt like a poison dart. That would get right to the to the heart of it without calling somebody a name. This is actually a very prized skill in academia and medicine. I think it's one of the more sinister aspects of of higher education and medicine. Um, but it exists in every field. But people aren't going to say, "Oh, dude, you you know, like that was stupid." They're going to find a way to to kind of thread that that heat-seeking missile, right? And I think that sometimes getting to this thing about emotion versus language, the more primitive the expression, the I hate you. F you, like it's easier, like you said in the with the with the person in the clinic on K2, it's easier to say like they're crazy, they're on drugs, they are ill, but when something is delivered in a way that's um very articulate or calm, we tend to give it more credit as likely to be true. So on the internet, I see most of what comes at me that's negative as I I like to think there's also learning there, but if the way it's delivered, the way I've noticed things get past my force field is I go, "Oh, wait, wait, wait." Like they'll say like a PubMed ID. You don't know what you're talking about. They give me a pub. Then I'll go to the paper. I'm like, "That actually doesn't say that." But but in my mind, I thought, "Oh my goodness, I must have screwed up, right? They're not just telling me I'm wrong. They're telling me um that I'm wrong because of something on the Library of Congress PubMed. So, do you see what I'm saying? So, I think that knowing what our what our fences are good at filtering and not good at filtering is hard. It takes time. It takes years to cultivate. No, I would hope that it could be quicker, but it took me, excuse me, uh it took me many years to cultivate. Yeah. Let's just understand. So, it's it's hard to cultivate. It took years for you to cultivate because you didn't have a teacher. Right. Right. So let's be let's be a bit precise here. So like and and this is the key thing. So I I think I I hope people are following this because this is how you develop like so one of my uh you know colleagues in residency talked about this concept of a teflon Buddha right like you know like this idea of like being like impervious. So how do you become like psychologically impervious? And what you're talking about when you say a heat seeeking missile is your linguistic cortex is doing wonders because it what a poison dart right what they're doing the reason it's so effective Andrew is not just because of the anger. We'll get to the anger in a second but they are figuring out where your weak point is and they're they're attacking that weak point. It's not about the size of the missile. It's about the precision. Even in your language you are talking about a precise attack. So that precision is in academia, people are really good at detecting other people's vulnerabilities and they go for the nuts, right? That's what they do. Like psychologically, they go for the nutsh and and there's there's all kinds of other things going on here, but let's let's be simple. So it is when someone has a high anger attack, okay, this means their amygdala is through the roof. So they are thinking in black and white. their attack isn't black and white. A black and white attack is easier to repel because it's not nuanced. Okay. So, like when someone is angry, you're right. It is easier to dismiss their anger. And you were also correct that but it it it's almost like a not a everything you said is correct, but I'd say the model that you're assuming is that these are two opposite things. They're not. The other thing is so when someone is not angry, they are not black and white. If they're not black and white, it is not easy to dismiss. Mh. Just because it's not black and white, that doesn't activate your anger, it doesn't activate your black and white thinking. Right? So when someone is coming at me angry, my empathic circuits are going to activate my own amydala. I'm going to get angry back. You did this. No, I didn't. Right? So the most psychotic denial, psychotic or delusional denial, that's a better word. The most delusional denial that you'll ever hear is when someone's angry. No, I didn't do that. I never did that. I never did that. I never did that. I never And they can believe it because that's what happens. The amygdala makes your thinking black and white. You know, when we have adrenaline collapsing or running through our system, it collapses peripheral vision down to a 30° cone. So, we can only see this thing. So, this is the first element of why heat-seeking missiles work. When they come at you angry, you're going to get angry. If you're going to get angry, it doesn't matter if they're right, doesn't matter if they're wrong. You're going to say, "No, it's it's incorrect. Doesn't matter the truth of it." So, this is the first element of it, right? So is that that they don't approach you they approach you in an articulate way when they approach you in an articulate way doesn't activate your amydala it does in a different way but then then the issue is their finesse and you said a poison dart really interesting imagery it's something that hurts a little bit and then flows through your veins so I can even imagine when they said that problem ID your first thought was not a big deal I know my and then the poison goes into your mind well maybe I don't know my stuff oh my god what if there is piece of paper that I missed. What if there is something that I and and then that that injury will grow in your mind and and so all of your and this is the stuff right like the stuff that hurts us when people insult us. What hurts are the things we believe about oursel. You know, we all have these doubts because we're not perfect human beings because we make mistakes. And when someone figures out, oh my god, this is this is this person's weak point. And the really scary thing is that humans have evolved to do this. All you have to do is go to any recess in the fifth grade and kids will figure out what hurts and then they will say it to you again and again and again and again. But I I think it's really important to remember you know if something hurts that's your own insecurity and and insecurity remember if you say I am a loser I am fat I am ugly those are all part of your ego. So there are certain things that you can do and this goes back to the what is that voice on the inside? So this is where you know in the eastern system there is a self beyond the mind. So the mind is not what you are. The mind is an organ that you can observe in the same way that you can observe your hand. In the same way that your hand can change your mind can change. Your mind changes every day. What's the best way to learn to observe one's mind? Is it meditation? Probably the best way to observe your mind is actually psychotherapy. You'll get better insight into your mind there. But if you want to move beyond mind and I don't mean that in like a oh let's move beyond mind. What I mean is that if you look at your experience of existence, there is more to you than thoughts, emotions, and ego. And so if you want to get to that and step outside of your ego, meditation is the best thing for that. And there are lots of studies that suggest that meditation shuts off the default mode network. Default mode network is our sense of like self. Um there are also many studies that show that you can predict the therapeutic benefit of a psychedelic trip based on an ego death experience. So if someone has an ego death experience when they are using psychedelics, there's a greater likelihood that they heal from it, which has to do with deactivation of the default mode network. When you say psychedelics, are there particular psychedelics that tend to promote ego death more than others? I don't know the answer to that question, but I would say that most of the studies that I've seen are in psilocybin, but there that that's just because there are more studies on psilocybin, I think. Um, arguably, you know, MDMA will do it too because MDMA is an empathogen and will help people form bonds and kind of changes their perception of the self, right? Um, so meditation is the best way to dissolve your ego like that. I believe I'd like to take a quick break and acknowledge one of our sponsors, Function. Last year, I became a Function member after searching for the most comprehensive approach to lab testing. 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Again, that's functionhealth.com/huberman to get early access to function. Meditation potentially in an safe clinical setting may be exploring ego dissolution through psychedelics. Although there's still schedule one drug so we have to have to be thoughtful and how I communicate this not just to protect myself but protect other people. I know we I normally say that but yeah I always uh just raise it just to be clear what we're talking about. But I I I I understood your your position on that. The thing inside that we know is our true heart's desire that allows us to navigate the external pressures and the the roles, these these ego labels that we've given ourselves and that others have given us. Um do you know any practices to help cultivate being in touch with that? Yeah, absolutely. So the meditation that I like the most for this kind of thing is meditations around something called shunya. Shunya means void. So if you really look at like all of the attributes of you, right? So I'm a man, I'm a husband, I'm a son, whatever, boyfriend, all of those things are like qualities. Even a loser is like the presence of something, right? I'm a loser. I'm pathetic. That is the existence of a negative thing. a negative veilance thing. So if you really look at what you are, imagine Andrew for a moment, this is going to be hard, but imagine that you only existed for 10 seconds. What would you be like? You'd be almost nothing, right? You just get this flash of experience, but you have no narrative identity. You have no sense of self. All you are is just a raw receiver of an experience. And like I I sometimes empathize with a child when they're first being born, that first shock of awareness and you don't know what the hell is going on and you start crying, right? You have no idea who you are, what you are. You're just a chunk of receiving. So there are shunya practices which allow you to connect with the void within you. And the void within us is actually the most basic part of what we are. It's actually what's at the bottom. Mhm. And and so there are some ways to sort of understand what this is like. So if you think about, you know, watching a beautiful sunset and you cease to exist. You're just soaking in the sunset. You don't have any thoughts. You don't have any worries. It feels incredibly peaceful, right? And and you are there. You're not comeomaosse, but you don't have a personhood in that moment. Another really great example of this is like if you really need to pee and you're like waiting you're to use the bathroom and then finally you get your turn. The moment you start peeing, you cease to exist whether you've got mortgages or you need to get a Valentine's Day present or you have to do this you have all those thoughts you just you just there as a as a nothing. So these shuna practices are a little bit you have to do them with a little bit more caution. There's some like introductory practices. One example is if you close your eyes for a moment, this is going to sound kind of weird, but like where do you feel your body? Like so think about propriception, right? So like pay attention to your arms, your head, your nose. So what I want you to do is focus on the area of the solar plexus and look for like an absence of feeling there. like as you breathe in and out like you can feel your rib cage expands maybe you can feel your your heartbeat but if you really pay attention to just the area of solar plexus there's going to be a feeling of emptiness and so as you meditate upon that you'll get closer to shunya the other really interesting easy way to get a taste of shunya is close your eyes I want you to breathe in and then breathe out. And then when you're ready, breathe in again. And when you're ready, breathe out. Just just breathe nice and slow. And now what I want you to do is pay attention to the time between breaths. Between your breaths, you will have stillness. Not during the breathing. During the breathing you exist, inhalation, exhalation, but in between exhalation and inhalation, there's a very beautiful stillness. For people who are having trouble feeling that I I love this because there's a interesting cognitive technique. Catch the moment where inhalation becomes exhalation in your normal breathing, not absence of breathing because you're normally breathing in and out, in and out, in and out. Catch the moment where one becomes the other. That'll help you find shunya. Then shunya is defined as the void. Void. It's also zero emptiness. Yeah. There's no thought of roles or anything else when that and here's the beautiful thing like once you find shunya you can go into it so it's like as you practice this right so I'm sure that there's some neuroplasticity going on where your brain is wiring and then like when bad things happen to you it's flowing happening to my body it's happening to my mind in here there's nothing so I I I tested this when my dad passed away so I remember like going to the the funeral and seeing his body. I remember touching his skin like his face and shocked at how cold he was. Like it was like my dad but he's like he's like ice and so I was grieving and I was sad and I was crying but I was like is that thing still there? And I found that thing was there and I felt at peace like it is the mind that is sad but I'm not sad. You know, the body is grieving, but I'm not grieving. That's really what I am. It's just that's just emotion. It's not really me. When we become identified with our emotion, right? When when we were were going through a breakup and we're like, "Oh my god, I become sadness. I become sadness incarnate." But then when you step away from sadness, when you are watching sadness from the outside, it can actually be wonderful.…

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