How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys
In this episode of the Huberman Lab, Dr. Keith Humphreys and Andrew Huberman examine addiction as a disorder shaped by biological, psychological, and social factors. They discuss how addiction alters brain circuitry and impairs judgment, exploring the roles of genetics and environment in addiction development, and addressing the ways different substances require different treatment approaches.
The conversation covers both traditional and emerging treatment methods, from 12-step programs to new scientific interventions like GLP-1 agonists and Transcranial Magnetic Stimulation. Humphreys and Huberman also analyze how various industries' marketing strategies contribute to addictive behaviors, and they discuss the potential impact of regulation and changing social norms in addiction prevention.
This is a preview of the Shortform summary of the Jan 12, 2026 episode of the Huberman Lab
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1-Page Summary
The Definition and Nature of Addiction
Keith Humphreys and Andrew Huberman explore addiction as a complex condition characterized by self-destructive behavior despite negative consequences. They explain that addiction represents a narrowing of pleasurable activities, where individuals might forsake relationships, jobs, and basic necessities for their addiction. The experts emphasize that addiction fundamentally alters brain circuitry and impairs judgment, viewing it as a disorder influenced by biological, psychological, and social factors rather than a personality flaw.
Biological, Psychological, and Social Factors Underlying Addiction
Genetics play a significant role in addiction susceptibility, according to Humphreys, who notes that children adopted from alcoholic parents have a higher likelihood of developing alcohol problems, even when raised by non-drinkers. Environmental factors also heavily influence addiction development, with Humphreys highlighting how marketing and availability of addictive substances, particularly to young people, drive increased consumption. The experts emphasize that social connections and meaningful activities are crucial for recovery.
Differences in Addictions and Their Treatment
Huberman and Humphreys discuss how different substances require tailored treatment approaches. They particularly focus on cannabis, noting its dramatically increased potency in recent years—from 3-5% THC historically to around 20% in current legal sales. The experts also explore promising developments in psychedelic therapy, including psilocybin and MDMA, for treating depression and addiction, while noting ongoing research into non-hallucinogenic compounds that might produce similar benefits.
Role of 12-step Programs and Treatment Approaches
The experts examine how 12-step programs provide crucial community support and accountability for recovery, while acknowledging that their spiritual aspect can be challenging for some individuals. Huberman and Humphreys discuss emerging scientific treatments, including GLP-1 agonists for reducing cravings and Transcranial Magnetic Stimulation (TMS) for rewiring reward circuits, as complementary approaches to traditional recovery programs.
The Influence of Industry and Marketing on Addiction
Humphreys describes how various industries, from alcohol to social media, employ aggressive marketing strategies to increase addictive behaviors. He cites examples such as the alcohol industry targeting women through "mommy wine" campaigns and casinos using "Losses Disguised as Wins" in slot machines to maintain engagement. The experts advocate for stricter regulation, including advertising restrictions and taxes, while noting the potential role of evolving social norms in preventing addiction.
1-Page Summary
Additional Materials
Counterarguments
- While genetics play a significant role in addiction, it's important to consider that not all individuals with a family history of addiction will develop an addiction themselves, indicating that genetics are not deterministic.
- The emphasis on the role of environmental factors in addiction might underplay the agency and personal responsibility of individuals in managing their exposure and response to these factors.
- The effectiveness of 12-step programs is debated, with some research suggesting that alternative approaches may be more effective for certain individuals.
- The increase in cannabis potency is presented as a concern, but some argue that higher potency allows for smaller quantities to be used, potentially reducing lung exposure to smoke.
- Psychedelic therapy is still in the experimental stage, and while promising, it may not be suitable or effective for all individuals with addiction issues.
- The focus on emerging scientific treatments may overshadow the importance of holistic and traditional approaches that emphasize lifestyle changes and psychological support.
- The call for stricter regulations on industries might be criticized by those who advocate for personal responsibility and freedom of choice in consumption behaviors.
- The role of evolving social norms in preventing addiction could be seen as overly optimistic, as social norms can also contribute to the normalization and increase of certain addictive behaviors.
- The text does not address the potential for over-medicalization of addiction, where the use of pharmaceutical interventions might overshadow the need for social and structural changes.
- The criticism of marketing strategies by industries might not account for the complexity of consumer behavior and the fact that not all marketing leads to addiction.
Actionables
- You can diversify your leisure activities to reduce the risk of addictive behaviors by creating a "pleasure calendar" where you schedule different non-substance-related activities each week, such as hiking, painting, or attending a cooking class, to broaden your range of enjoyable experiences and decrease the likelihood of substance reliance.
- Develop a personal "marketing filter" by educating yourself on common marketing tactics used by industries prone to fostering addictive behaviors, like recognizing when alcohol ads target emotions or when social media platforms use infinite scrolling to keep you engaged, and then actively decide to limit exposure to these by using ad blockers or setting screen time limits.
- Engage in "social norm shaping" within your community by starting conversations about the risks of increased cannabis potency or the potential of psychedelic therapies for mental health, which can be as simple as sharing articles on social media, hosting a book club on the topic, or discussing these issues with friends and family to collectively shift perceptions and behaviors around substance use.
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The Definition and Nature of Addiction
Addiction is a complex condition framed by the continual act of engaging in harmful behaviors, and experts are delving into its intricate nature.
Addiction Involves Self-Destruction Despite Consequences
Keith Humphreys and Andrew Huberman unpack the self-destructive behavior of addiction by discussing various examples, such as an animal choosing pleasurable brain stimulation over survival, and people compulsively gambling or scrolling through social media despite negative outcomes.
Addiction Is a Narrowing of Rewarding Activities
Addiction represents a progressive constriction of what one finds pleasurable, reaching a point where an individual might forsake relationships, job, and even basic necessities for the addictive substance or behavior. The experts question if there can be healthy "addictions," where such narrowing isn't present, such as learning.
Addiction Alters Brain Circuitry, Impairs Judgment, Stops Behavior
Huberman and Humphreys delve into how addiction fundamentally changes brain wiring and impairs judgment, leading to actions not in line with the individual’s character, including engaging in deceits or failing to fulfill promises. They note that addiction is seen more as a circuitry issue in the brain rather than a personality flaw, involving deeply maladaptive learning that overtakes e ...
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The Definition and Nature of Addiction
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Clarifications
- Brain circuitry refers to the network of neurons and their connections that control thoughts, feelings, and behaviors. Addiction changes these circuits by strengthening pathways linked to reward and pleasure, making the brain crave the addictive substance or behavior. It also weakens circuits involved in self-control and decision-making, reducing the ability to resist urges. These changes make addiction a persistent and challenging condition to overcome.
- Maladaptive learning in addiction refers to the brain forming harmful habits that prioritize the addictive behavior over healthy ones. It means the brain repeatedly reinforces actions that provide immediate reward but cause long-term harm. This learning overrides normal decision-making and coping mechanisms. As a result, the individual struggles to stop the behavior despite negative consequences.
- Addiction changes the brain's reward and decision-making circuits, making harmful behaviors feel compelling. These changes affect impulse control and judgment, not a person's moral character or willpower. Brain plasticity means addiction rewires neural pathways, reinforcing compulsive actions. Thus, addiction is a medical condition involving brain function, not a personal weakness.
- "Narrowing of rewarding activities" means that addiction reduces the variety of things a person finds enjoyable, focusing almost exclusively on the addictive behavior or substance. Unlike normal preferences, which allow for diverse interests and pleasures, addiction limits pleasure to a single source. This narrowing can cause neglect of important life areas like relationships and work. It reflects a loss of balance in the brain's reward system, prioritizing the addiction over other rewards.
- Harmful addictions narrow a person's focus to a single activity or substance, causing neglect of important life areas and negative consequences. Healthy addictions, like learning, involve repeated engagement but do not lead to harmful neglect or loss of control. They typically enhance well-being and personal growth without impairing judgment or relationships. The key difference lies in whether the behavior restricts life and causes harm versus supporting overall functioning.
- Addiction changes brain areas responsible for decision-making and self-control, especially the prefrontal cortex. This disruption weakens the ability to evaluate consequences and resist urges. As a result, individuals may act impulsively or dishonestly, even against their values. These brain changes make it hard to align actions with one’s true character.
- Biological factors include genetics and brain chemistry that affect how rewarding substances or behaviors feel. Psychological factors involve mental health issues, trauma, and coping mechanisms that influence addiction risk. Social factors encompass environment, relationships, and cultural influences that shape behavior and access to substances. These elements interact, making addiction a multifaceted condition requiring comprehensive treatment.
- PTSD and difficult life situations create intense emo ...
Counterarguments
- While addiction often involves a narrowing of pleasurable activities, some argue that this is not always the case and that individuals can maintain a range of interests and activities despite their addiction.
- The concept of healthy "addictions" is controversial, with some experts arguing that using the term "addiction" for positive behaviors dilutes the seriousness of true addictive disorders.
- The idea that addiction is primarily a brain circuitry issue may oversimplify the condition, as it does not fully account for the complex interplay of individual choice, environmental factors, and societal influences.
- Some critics argue that focusing too much on the biological aspects of addiction can lead to neglecting the importance of personal responsibility and the potential for behavioral change without medical intervention.
- The assertion that addiction is not a personality flaw might be challenged by those who believe that personality traits can contribute to the development and maintenance of addictive behaviors.
- The role ...
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Biological, Psychological, and Social Factors Underlying Addiction
The podcast explores the complex interplay of biological, psychological, and social factors in addiction, with insights from experts like Huberman and Humphreys.
Genetic Predisposition in Addiction Susceptibility
Research points to the significant role genetics play in addiction susceptibility, affecting how substances are metabolized and experienced.
Genetic Variations May Predispose Individuals to Substance Addictions
Huberman indicates that a subset of people may feel an energizing, dopaminergic experience from alcohol, making them particularly susceptible to alcoholism. Humphreys discusses genetic risks, noting the large contribution of genetics to addiction risk, which varies across studies and substances.
Adopted Children of Alcoholics Are More Likely to Develop Alcohol Problems
Humphreys notes that children adopted away from alcoholic biological parents have a higher likelihood of developing alcohol problems, even when raised by non-drinkers, pointing to a genetic component. The most useful factor in assessing addiction risk is knowing if a person's parents are alcoholics.
Impulsivity, Sensation-Seeking, Heritable Traits Increase Addiction Risk
While the podcast doesn't directly mention heritable traits like impulsivity and sensation-seeking in relation to addiction risk, such traits are often considered genetic factors contributing to the susceptibility to addiction.
Environmental and Social Factors Shape Addiction and Recovery
Environmental and social factors have a powerful influence on the development of addiction and the success of recovery efforts.
Marketing and Availability Drive Increased Consumption of Addictive Substances and Behaviors
Humphreys discusses the early introduction of addictive substances through marketing and availability, targeting young, impressionable brains. The prevalence of gambling apps and heavy marketing of alcohol and social media use underscores how societal pressures and the business environment foster addiction.
Influences on Addiction: Peer Groups ...
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Biological, Psychological, and Social Factors Underlying Addiction
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Counterarguments
- While genetics play a significant role in addiction susceptibility, it's important to note that they do not determine destiny. Environmental interventions and personal choices can mitigate genetic risks.
- The energizing, dopaminergic effect of alcohol on certain individuals does not guarantee the development of alcoholism; other factors such as coping strategies and life circumstances also play a critical role.
- The higher likelihood of adopted children of alcoholics developing alcohol problems could also be influenced by non-genetic biological factors, such as prenatal exposure to alcohol, which is not strictly genetic inheritance.
- Knowing if a person's parents are alcoholics may be useful for assessing risk, but it should not lead to deterministic assumptions about an individual's future, as this could contribute to stigma.
- Impulsivity and sensation-seeking are heritable traits that may increase addiction risk, but they can also be positively channeled into non-addictive, rewarding activities.
- Environmental and social factors are indeed influential, but individual resilience and personal agency can sometimes overcome even the most challenging environments.
- Marketing and availability certainly contribute to increased consumption, but consumer education and personal awareness can also play a significant role in preventing addiction.
- Peer groups and ...
Actionables
- Create a personal risk profile by documenting your family's health history, focusing on addiction-related issues, and discuss it with a healthcare professional to understand your genetic predisposition. This step can help you become more aware of your potential vulnerabilities to addiction and take proactive measures, such as avoiding high-risk substances or behaviors and seeking early intervention if necessary.
- Develop a "substance-free social toolkit" that includes activities and conversation starters that don't revolve around alcohol or other substances. For example, you might learn a new party game that doesn't involve drinking, or prepare topics of conversation that engage others without the social lubricant of alcohol. This can help you navigate social situations confidently without relying on substances, reducing the environmental and social pressures that contribute to addiction.
- Volunteer for or participate in community activities that promote healthy lifestyle ...
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Differences in Addictions and Their Treatment
Addictions Have Unique Profiles and Treatments
Huberman and Humphreys highlight the varied and complex nature of different addictions and underscore the importance of tailored treatment approaches.
Distinct Neurobiological Effects and Addiction Patterns of Cannabis
Huberman explores the use and potential for abuse of cannabis and its distinctive effects in comparison to other substances. Keith Humphreys discusses the differences between historical and contemporary cannabis, highlighting the significant increase in THC content—from around 3-5% in the past to an average of 20% in current legal sales—and the resulting increase in addiction risk. The potency of cannabis has increased so much that it’s now similar to the difference between coca leaf and cocaine.
Higher potency cannabis can lead to stronger neurobiological effects and more addictive properties. Research into cannabis has become easier since Congress changed regulations in 2020, allowing exploration of medical applications, especially for managing pain and treating seizure disorders with non-intoxicating components like CBD. However, Huberman notes significant risks like psychosis, especially in young men, and the debate between guests over users' ability to control intake and avoid negative effects like paranoia. The challenges of dosing with edibles versus smoked cannabis are also discussed.
Tailored Approaches Needed For Different Addictions
Humphreys reflects on the transformative impact of medications like [restricted term] for children with ADHD but expresses concern about the over-prescription and potential medicalization of natural behavioral variation. Regular use of cannabis might undermine abilities crucial for success, such as memory and concentration. Huberman and Humphreys note that addictions like heroin or methamphetamines cause profound neurobiological changes that persist even after achieving sobriety. Research using imaging suggests that brain activation in response to drug cues in [restricted term] users is predictive of relapse, evidencing the distinct neurobiological effects of different addictions.
Psychedelic Therapy Shows Promise For Depression and Addiction
Psychedelic therapies emerge as promising treatments for mental health issues, including depression and addiction, possibly leveraging brain plasticity.
Psilocybin and Mdma Therapy Show Benefits in Trials
Huberman notes anecdotal reports of successful use of psilocybin in clinical settings for treating depression and alcohol issues and discusses the benefits and risks of MDMA for trauma treatment. The discussion extends to Humphreys acknowledging studies funded by the NIDA, indicating heightened interest in psychedel ...
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Differences in Addictions and Their Treatment
Additional Materials
Counterarguments
- The comparison between the potency of cannabis and the difference between coca leaf and cocaine might be seen as an oversimplification, as the pharmacokinetics and societal impacts of these substances are quite different.
- While increased THC levels in cannabis are associated with higher addiction potential, some argue that addiction rates have not risen in proportion to the increase in potency, suggesting other factors may also play a significant role in addiction risk.
- The risks of psychosis and other negative effects from cannabis use are significant, but some argue that these risks are often overstated and that the majority of users do not experience severe adverse effects.
- Concerns about over-prescription and medicalization of natural behavioral variations with medications like [restricted term] are valid, but it's also important to recognize the substantial benefits these medications have provided to many individuals with ADHD.
- The assertion that regular cannabis use may impair cognitive functions is contested by studies that show varying results, with some research suggesting that the impact on cognition can be minimal or reversible.
- The idea that brain imaging can predict relapse in [restricted term] users is intriguing, but it's important to note that such predictive measures are not yet reliable enough to be used in clinical practice.
- While psychedelic therapies show promise, it's important to acknowledge that these treatments are still in the experimental stages, and their long-term efficacy and safety profi ...
Actionables
- You can start a personal journal to track your cannabis use and its effects on your mood, cognition, and daily activities, which can help you identify patterns and make informed decisions about consumption. By noting down the times you consume cannabis, the quantities, and the immediate and next-day effects, you'll have a clearer picture of how it impacts your life. For example, if you notice increased forgetfulness or difficulty concentrating after using cannabis, you might decide to reduce your intake or seek alternative methods for managing stress or pain.
- Create a simple "substance impact" spreadsheet to compare how different substances affect you personally, which can guide you in making healthier choices. List substances you've used or are curious about, and research their effects and risks. Then, rate them based on factors like potential for addiction, cognitive impact, and legal status. This can help you weigh the pros and cons of each substance, leading to more informed decisions. For instance, if you're considering using psychedelics for personal growth, you might rate them against cannabis or alcohol based on your research and personal values ...
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Role of 12-step Programs and Treatment Approaches
12-step programs offer critical community support for those in recovery from addiction, while contemporary medical treatments like medication-assisted treatment and transcranial magnetic stimulation provide additional resources for comprehensive care.
12-step Programs Provide Community Support For Addiction Recovery
Accessibility, mutual support, and shared experiences are central to the philosophy of 12-step programs like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA), as highlighted by Huberman and Humphreys in their discussions.
12-step Programs Offer Support, Accountability, and a Framework for Long-Term Sobriety
Huberman recognizes the role of 12-step recovery processes, like self-identification as an alcoholic, in fostering an environment of support and accountability. Huberman and Humphreys note that the structure of AA and its self-sustaining nature have proven effective for many in achieving sobriety when no other methods were successful. Humphreys advocates that 12-step programs provide immediate rewards for positive steps in recovery and are highly accessible due to the constant availability of meetings, which suits the impulsive nature of addiction. He encourages people to try different groups to find the right fit and discusses the importance of social reinforcement in recovery, where individuals garner respect for abstaining from substance use.
Spiritual Aspect of 12-step Programs Can Challenge Some
Despite the success and accessibility, the spiritual aspect incorporated in 12-step programs can be challenging for some individuals. Huberman points out that the programs require acknowledgment of a higher power but allow for flexibility in defining what that higher power represents. For those uncomfortable with the spiritual component, Humphreys suggests alternative programs like Smart Recovery. It's emphasized that the interpretation of the spiritual part is ultimately up to the individual.
Medication-Assisted Treatment and Clinical Interventions Complement 12-step Programs
Scientific advancements are complementing traditional 12-step programs, bringing new hope for individuals battling addiction.
Glp-1 Agonists: Promise In Reducing Cravings & Promoting Weight Loss In Addiction
Huberman and Humphreys discuss the potential of Glp-1 agonists in reducing cravings and assisting with weight loss i ...
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Role of 12-step Programs and Treatment Approaches
Additional Materials
Counterarguments
- The effectiveness of 12-step programs is not universally accepted; some research suggests that these programs have success rates similar to other treatment methods or even spontaneous remission.
- Critics argue that the emphasis on powerlessness and the need for a higher power in 12-step programs may not resonate with all individuals and could potentially undermine personal agency and self-efficacy.
- The spiritual or religious undertones of 12-step programs may alienate those who are secular or have different belief systems, despite the flexibility in interpreting the higher power concept.
- There is a debate about whether the social reinforcement and respect gained from abstaining in 12-step programs could inadvertently contribute to stigma against those who relapse, potentially discouraging them from seeking further help.
- Medication-assisted treatments like Glp-1 agonists are not without side effects, and their long-term impact on addiction recovery is still under investigation.
- The cost of Glp-1 agonists, while decreasing, may still be prohibitive for some individuals, limiting their accessibility and widespread use.
- Brain stimulation techniques such as TMS are still relatively new ...
Actionables
- You can start a virtual accountability group with friends or peers who share similar recovery goals, using a simple messaging app to check in daily and share progress. This mimics the mutual support of 12-step programs and can be especially helpful if you're unable to attend in-person meetings. For example, create a WhatsApp group where each member posts their daily successes and challenges, offering encouragement and advice to one another.
- Explore the use of journaling to reflect on your personal definition of a higher power and how it influences your recovery journey. This can help you engage with the spiritual component of recovery in a way that's meaningful to you. You might write about moments when you felt supported by something greater than yourself or how your understanding of a higher power has evolved over time.
- Investigate local universities or research institution ...
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The Influence of Industry and Marketing on Addiction
An examination of how various industries capitalize on addiction prompted by aggressive marketing strategies, often putting profits before public health, and the role that regulation and public health play in curbing industry-driven addiction.
Industries Profit From Addictive Products and Behaviors
Industries Use Aggressive Marketing to Boost Addiction
Dr. Keith Humphreys, an expert on the intersection of science, marketing, and law in creating "addiction for profit businesses," describes how industries from alcohol to app development employ aggressive marketing strategies to increase addictive behaviors. The alcohol industry, for instance, targeted women to enhance their drinking by promoting "mommy wine juice" and hosting online mommy wine chats. Even campaigns that seemed organic were often orchestrated by the industry, such as spreading the belief that red wine has health benefits.
The podcast highlights the examples of the alcohol, food, and opioid industries, along with the cannabis and social media industries. They suggest that aggressive marketing strategies from these industries might employ tactics to increase addiction, like promoting alcohol to women as an essential part of femininity and suggesting that cannabis enhances creativity.
Profit Often Prioritizes Over Public Health, Driving Addictive Substances and Behaviors
Humphreys remarks on how industries may influence studies on moderate drinking, questioning the alcohol industry's hand in such studies. Huberman points out that social acceptance and usage of alcohol may stem from well-crafted marketing schemes that do not highlight the specific health risks for women—a tactic used until counter evidence is presented. Moreover, the social norm of consuming alcohol during professional meetings further normalizes such behavior.
With regards to the cannabis industry, Andrew Huberman notes the edibles market's growth because it avoids the negatives of smoking. Humphreys raises the issue of inconsistency in cannabis product preparation, which can lead to overconsumption, much like the lack of standards seen in the early days of the tobacco industry.
Slot machines, providing over 80% of casino income, capitalize on the human attraction to novelty to keep players engaged, a strategy described as "Losses Disguised as Wins" (LDWs). Humphreys characterizes casinos as a dense pack of addictions, adding that they've replaced dealers with machines to provide timed reinforcement, making gambling more addictive.
Regulation and Public Health Curb Industry-Driven Addiction
Restrict Ads, Tax, and Enhance Treatment to Mitigate Addiction Harms
Humphreys discusses the necessity of advertising restrictions on addictive goods and compares the aggressiv ...
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The Influence of Industry and Marketing on Addiction
Additional Materials
Actionables
- You can create a personal consumption diary to track your intake of products from industries known for addictive marketing, like alcohol or social media. Start by noting down every time you consume these products, the context, and how you felt before and after. This self-monitoring can increase your awareness of consumption patterns and the influence of marketing on your behavior.
- Develop a critical eye for marketing by educating yourself on common tactics used to foster addiction. Whenever you encounter an advertisement or product placement, take a moment to ask yourself what behavior the company is trying to encourage and why. This practice can help you make more informed decisions about your consumption habits.
- Engage in mindful consumption by s ...
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