The Science of Gratitude & How to Build a Gratitude Practice | Huberman Lab Podcast #47

Andrew Huberman published this video item, entitled “The Science of Gratitude & How to Build a Gratitude Practice | Huberman Lab Podcast #47” – below is their description.

This episode I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described including the essential need for story (narrative), receiving or perceiving gratitude, rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can’t simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode I use the science of gratitude to design a brief but highly effective protocol.

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Links:

Neural Correlates of Gratitude (Damasio) – doi: 10.3389/fpsyg.2015.01491

Reducing Inflammatory Cytokines & Fear With Gratitude – https://doi.org/10.1016/j.bbi.2021.04.019

Timestamps:

00:00:00 Introduction: Gratitude Science & Surprises

00:01:50 Controlling Heart Rate with Story

00:04:33 Sponsors: ROKA, InsideTracker, Magic Spoon

00:09:11 Major, Long-Lasting Benefits of Gratitude Practice

00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits

00:17:50 Why We All Need an Effective Gratitude Practice

00:21:22 Neurochemistry & Neural Circuits of Gratitude

00:25:10 Prefrontal Cortex Set Context

00:30:10 Ineffective Gratitude Practices; Autonomic Variables

00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story

00:42:30 Theory of Mind Is Key

00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration

00:52:28 Narratives That Shift Brain-Body Circuits

00:56:15 You Can’t Lie About Liking Something; Reluctance In Giving

00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation

01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day

01:05:44 Empathy & Anterior Cingulate Cortex

01:07:35 Reducing Inflammation & Fear with Gratitude

01:10:56 Serotonin, Kanna/Zembrin

01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces

01:18:50 The Best Gratitude Practices: & How To, My Protocol

01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements (Thorne)

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

Andrew Huberman YouTube Channel

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