NEUROSCIENTIST Explains Nofap Relapse (Andrew Huberman)
Summary
TLDRThe podcast transcript discusses the impact of pornography and masturbation on hormone levels, particularly in males. It highlights the potential for rewiring the brain to prefer visual stimuli over real-life sexual interactions. The conversation delves into how ejaculation increases prolactin, which may inhibit testosterone production. The importance of a balanced diet, exercise, and sleep for hormone optimization is underscored, with a focus on nutrients like IGF-1, vitamin D, and fiber for overall health and development. The debate on the frequency of masturbation and its effects on testosterone levels is also addressed, suggesting that excessive habits could be detrimental.
Takeaways
- 🧠 The script discusses the impact of porn and masturbation on brain wiring and dopamine levels, suggesting that it can condition the brain to be aroused by visual stimuli rather than real-life sexual interactions.
- 🚫 The speaker is not judging masturbation but highlights the potential for it to affect sexual motivation and behavior, particularly in males.
- 💧 The debate on whether masturbation increases or decreases testosterone levels is mentioned, with the acknowledgment that ejaculation can increase prolactin levels, which may temporarily reduce libido.
- 🌊 The 'dopaminergic wave pool' analogy is used to describe how frequent porn and masturbation might deepen the 'pool' of dopamine sensitivity but not increase the overall supply.
- 📉 Frequent masturbation (daily or more) is considered potentially detrimental to hormonal balance, especially when combined with porn use, due to the intense visual stimulus and its effect on dopamine.
- 🍽️ Diet and exercise are emphasized as the first two lifestyle pillars for optimizing hormone status, with a focus on not excluding nutrients that are beneficial during puberty, such as dairy for IGF-1 levels.
- 💤 Sleep is particularly important during puberty, and adequate vitamin D intake is crucial for testosterone production and bone health.
- 🚫 The script advises against extreme diets like pure carnivore or vegan during the developmental years due to potential negative effects on hormone levels and growth.
- 🌱 The importance of prebiotic fiber and essential fatty acids for gut microbiome health and brain development is highlighted, especially during the teenage years and beyond.
- 💊 Taking a multivitamin is generally safe but not necessarily needed for everyone; it may be more reasonable for those with exclusionary diets or planning for fertility.
- 🏋️♂️ Caloric restriction can be beneficial for overweight individuals to improve testosterone levels by reducing adipose tissue, but it can lower testosterone in those who are not overweight due to a shift in anabolic and catabolic balance.
Q & A
What is the relationship between dopamine, sexual motivation, and sexual behavior as discussed in the podcast?
-The podcast discusses the impact of dopamine on sexual motivation and behavior, suggesting that excessive exposure to pornography and masturbation can lead to rewiring of the brain, particularly in males, to become aroused by watching rather than participating in sexual interactions.
What is the debate around masturbation and its effect on testosterone levels in males?
-The debate revolves around whether masturbation increases or decreases testosterone levels. The script suggests that frequent masturbation, especially to the point of ejaculation, can decrease libido due to an increase in prolactin, which inhibits the release of hormones that can increase testosterone.
How does ejaculation influence prolactin levels and its subsequent effects on libido?
-Ejaculation and orgasm are associated with an increase in prolactin levels. Prolactin acts on the pituitary gland to inhibit the release of LH and FSH, which can affect testosterone levels, thus potentially blunting libido for some period of time.
What is the significance of the term 'dopaminergic Drive' mentioned in the script?
-The term 'dopaminergic Drive' refers to the influence of dopamine on motivation and reward pathways in the brain. In the context of the script, it suggests that intense visual stimuli from pornography can deepen the 'dopamine wave pool' without increasing the overall supply of dopamine, potentially leading to issues with motivation and reward in real-life situations.
What are some lifestyle pillars that can help optimize hormone status in males?
-The script mentions diet and exercise as the first two pillars, emphasizing the importance of sleep, especially during puberty. It also suggests that maintaining a balanced diet with adequate nutrients, including dairy for IGF-1 production, and sufficient vitamin D for testosterone production and bone health, are crucial.
Why is dairy consumption important during puberty according to the script?
-Dairy can help increase IGF-1 levels, which is beneficial for growth, genital development, secondary sexual characteristics, long bone growth, skin, and hair growth. It suggests that cutting out dairy suddenly during puberty could be detrimental to these developmental processes.
How does vitamin D intake affect hormone production and bone health?
-Vitamin D helps with testosterone production and bone mineralization, contributing to bone density and stature, especially up to the age of 25. It is suggested that optimizing vitamin D intake can help prevent issues like osteoporosis or thin bones later in life.
What is the role of fiber and prebiotic fiber in gut health and its impact on the lifespan?
-Fiber, particularly prebiotic fiber, is likened to 'fish food' for the gut microbiome, helping to establish a beneficial gut environment. A balanced intake of fiber throughout the lifespan, especially during the developmental years, is important for brain development and overall health.
What are the potential effects of a very restrictive diet, such as a pure carnivore or vegan diet, on hormone levels?
-The script suggests that a very restrictive diet during the developmental years can significantly decrease free androgens, leading to less testosterone acting on receptors throughout the body, which could be detrimental to overall health and development.
Is taking a multivitamin necessary or beneficial for everyone, according to the script?
-The script indicates that while taking a multivitamin is generally safe, it may not be necessary for everyone. It could be more reasonable for individuals with exclusionary diets or those planning on fertility, but it is not deemed essential for everyone.
How does caloric restriction affect testosterone levels in individuals with different body fat levels?
-For individuals who are overweight, caloric restriction and exercise can be beneficial for testosterone levels in the long run by reducing adipose tissue. However, for those not carrying excess body fat, caloric restriction can lower testosterone due to less building blocks for hormones, a catabolic state, and increased SHBG levels.
Outlines
🔬 Impact of Porn and Masturbation on Hormones
The first paragraph discusses the complex relationship between pornography, masturbation, and hormonal balance, particularly in males. It emphasizes the potential for frequent masturbation to the point of ejaculation to increase prolactin levels, which may temporarily reduce libido. The conversation suggests that while occasional masturbation may not be harmful, a daily habit could negatively affect testosterone levels due to the inhibitory effect of prolactin on LH and FSH hormones. The paragraph also touches on the broader implications of brain wiring and dopamine sensitivity related to sexual behavior influenced by pornography.
🍽️ Nutritional Considerations for Hormonal Health
The second paragraph delves into the role of diet in hormonal health, advocating for a balanced intake of nutrients from both animal and plant sources. It warns against extreme dietary choices like a pure carnivore or vegan diet, especially during critical developmental years, due to the potential negative impact on free androgen levels and testosterone action. The importance of fiber, prebiotic fiber for gut microbiome health, and essential fatty acids for brain development are highlighted. The paragraph also addresses the use of multivitamins, suggesting they are not necessary for everyone but can be beneficial for those with exclusionary diets or specific health goals. It concludes with a discussion on the effects of caloric restriction on testosterone levels, noting that while it can be beneficial for overweight individuals, it may lower testosterone in those without excess body fat.
Mindmap
Keywords
💡Dopamine
💡Neuroplasticity
💡Testosterone
💡Libido
💡Prolactin
💡IGF-1
💡Vitamin D
💡Caloric Restriction
💡Gut Microbiome
💡Multivitamin
💡SHBG
Highlights
The relationship between dopamine, sexual motivation, and behavior is discussed in relation to porn and masturbation.
Males can develop a brain wiring situation where they become aroused by watching others have sex rather than engaging in it themselves.
Frequent masturbation can decrease motivation to seek real-world sexual partners due to the effects on dopamine and neuroplasticity.
Ejaculation and orgasm cause an increase in prolactin, which can temporarily decrease libido.
Prolactin inhibits the release of LH and FSH, which can affect testosterone levels.
Frequent masturbation, especially daily or more, can be detrimental to hormonal balance.
The importance of defining 'frequent' in discussions about the impact of porn and masturbation on hormones.
Diet and exercise are fundamental lifestyle pillars for optimizing hormone levels throughout life.
Consuming dairy can help increase IGF-1, which is beneficial for growth and development.
Vitamin D is crucial for testosterone production and bone health.
A balanced diet, including animal and non-animal sources of protein, is recommended for optimal health.
A pure carnivore or vegan diet during the developmental years can decrease free androgens and may not be advisable.
Fiber intake is paramount for setting the gut microbiome and has long-term health implications.
Prebiotic fiber and essential fatty acids are particularly important for brain development in the 20s and 30s.
Taking a multivitamin is generally safe but may not be necessary for everyone, especially those with balanced diets.
Caloric restriction can be beneficial for overweight individuals to improve testosterone levels but may lower it for those not in excess body fat.
A caloric deficit can lead to a catabolic state, affecting hormone production and signaling.
Transcripts
you mentioned porn and masturbation this
topic has come up a bunch of times on
this podcast and on other podcasts I've
gone on because of the relationship
between dopamine sexual motivation and
sexual behavior and I've been of the
pretty strong stance that while I'm not
judging Corner masturbation it can
create a brain wiring situation where
males in particular
essentially teach their brain to be
aroused by watching other people have
sex as opposed to being the first person
actor in sexual
interactions in that sense
um you know that's more about the brain
wiring and neuroplasticity and dopamine
but what are your thoughts on porn and
masturbation as they relate to hormones
I mean this is a big debate on the
internet in fact one of the most common
debates is whether or not masturbation
increases or decreases testosterone in
males certainly it will decrease
motivation to go find sexual partners we
know this and there are more and more
data on this all the time in terms of
the effects of pornography and
masturbation and here I suppose we need
to be um somewhat specific and
operationally Define what we're talking
about we're talking about porn and
masturbation to the point of ejaculation
right my understanding is that the
ejaculation and orgasm associated with
it cause an increase in prolactin which
blunts libido for some period of time
the duration of that will vary from
person to person and Circumstance to
circumstance but basically all of this
points to the fact that porn and
masturbation can really limit libido in
the real world and to me uh pornography
and the screen is not the real world the
screens exist in the real world the real
world doesn't exist in the screen
that's an accurate statement and
prolactin does have a significant acute
increase after
ejaculation it does to some degree after
orgasm as well but prolactin acts on the
pituitary to inhibit the release of the
hormones LH and FSH of which LH can
increase testosterone
so this may be one of the cases where
the dose makes the poison and if it is a
very frequent habit certainly daily or
more than once a day would be very
detrimental from a hormonal component
not even taking into account the the
neural wiring listen I think it's
terrific that you've actually defined
frequency because this is the problem on
the Internet or even in the doctor's
office you'll see descriptions about
pornography being dangerous for certain
things or detrimental to hormones people
say frequent but what's frequent so
you're saying daily or multiple times
per day would be potentially detrimental
to the hormone profile of a male of
essentially any age and that's just for
masturbation with porn use as well it
would likely be worse
and why is that just this the sort of
dopaminergic Drive of the stimulus just
a really intense visual stimulus
dopamine sensitivity
um I think that uh using the analogy of
a dopamine wave pool it would deepen the
pool but not increase your supply of
dopamine
um in terms of the other things that all
males should do meaning all males of all
ages um uh puberty and Beyond should do
what what are some of those things so on
a daily basis uh maybe you could just
take us through the Arc of a day and um
and push out some of the protocols that
you use or the things that you'd like to
see your male patients use in order to
try and optimize their hormone status
I'll briefly touch on some of the
lifestyle pillars to start diet and
exercise are the first two and puberty
sleep is particularly important of
course
um but with diet and exercise
throughout a lifespan you want to not
exclude things that are helping you for
example during puberty if you're
consuming Dairy and then all of a sudden
you cut out all dairy dairy can help
increase igf-1 and free igf-1 and just
wait for our audience maybe you just
mentioned what IG what having enough
igf-1 can do for us that's beneficial is
it helps you grow it helps with genital
development secondary sexual
characteristics and long bone growth
skin Growth Hair growth a host of things
so getting an array of nutrients that
include Dairy what other sorts of
nutrients are important during
development you want to have adequate
vitamin D vitamin D helps with
testosterone production it helps again
with bone mineralization
and stature after an age of about 25 and
there's not a strict cut off
but up to about an age of 25 optimizing
your growth hormone and igf-1 helps with
bone density and bone growth from the
dietary standpoint you want to have
enough free estrogen not too much when
you're growing but you want to help
basically stockpile bone to prevent a
risk of osteoporosis or thin bones
fractures when you're older well someone
who broke his left foot five times while
in high school I can say that whatever
young people can do to optimize their
bone density would be great that problem
seems to have resolved itself over time
but I don't know back then I was I did a
short run as a vegetarian but I've
always been an omnivore I realized that
some of this relates to ethics and food
allergies and things of that sort but
would you say that on balance that most
people would benefit from eating a
combination of you know quality proteins
from animal sources and non-animal
sources fruits vegetables and starches I
mean what do you think for instance
about people following a pure carnivore
or a very uh pure vegan diet in their
20s and 30s in their late 20s it might
be a reasonable option in early 20s and
certainly teens it is a horrible idea
because it is likely to significantly
decrease your free androgens so you will
have less testosterone acting on
receptors through the body are there any
other micronutrients or macronutrients
that people in their 20s and 30s should
emphasize we haven't really touched on
fatty acids or Fiber too much fiber is
going to be Paramount and kind of like
setting your set point of your gut
microbiome the rest of your life there
is Prebiotic fiber which you could think
of as fish food for your good gut
microbiome your gut microbiome is kind
of like an aquarium or a fish tank no
I'm just thinking about goldfish
swimming around in that the Goldfish
eating people don't eat goldfish people
but any fiber or food that you're
putting in your gut it's either going to
it's going to skew your gut microbiome
towards something that is more
beneficial or more detrimental and would
you say that the pre Prebiotic fiber and
getting essential fatty acids that would
be important to do throughout the
lifespan or just for people in their 20s
and 30s throughout the lifespan I'm
particularly important in the teenage
20s 30s because that helps with brain
development you're certainly more of an
expert than me when it comes to brain
development but it does continue to
develop through really throughout the
lifespan but certainly through the 20s
and 30s as well about um taking a
multivitamin while you're growing up so
many people do that is it necessary is
it useful and if it's not necessary is
it safe to do anyway it's generally safe
to do anyway
I do not think everybody needs a
multivitamin the more exclusionary your
diet is for example if you have celiac
disease or if you're planning on
fertility soon then perhaps it's more
reasonable to take a multivitamin in a
previous discussion of ours I asked you
about caloric restriction and
testosterone and if I recall correctly
the idea was that if some somebody is
overweight they have excess fat adipose
tissue then getting rid of some of that
adipose tissue but through caloric
restriction and exercise provided it's
done not too fast in a healthy way is
going to be beneficial for testosterone
in the long run but that for individuals
who are not carrying in excess of body
fat caloric restriction is actually
going to lower testosterone that's
correct if you look at an individual in
a caloric deficit several changes will
happen one is that they'll have less
building blocks for hormones another is
that they will be in a catabolic State
more often so that balance of anabolism
and catabolism will be different they'll
likely have less signaling from growth
hormone and igf-1 and they'll also have
the high shbg that we defined earlier as
The Binding protein so they're free
androgens and free estrogens will go
down
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