Shadowing Practice: Essentials: Understanding & Treating Addiction | Dr. Anna Lembke - Learn English Speaking with Video
Ders oluşturuluyor...
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
2
And now for my discussion with Dr. Anna Lemke.
3
I and many listeners of this podcast are obsessed with dopamine.
4
What is dopamine?
5
And what are maybe some things about dopamine that most people don't know and probably that I don't know either.
6
So dopamine is a neurotransmitter and neurotransmitters are those molecules that bridge the gap between two neurons.
7
So they essentially allow one neuron, the presynaptic neuron, to communicate with the postsynaptic neuron.
8
Dopamine is intimately associated with the experience of reward,
9
but also with movement, which I think is really interesting because movement and reward are linked, right?
10
If you think about early humans,
11
you had to move in order to go seek out the water or the meat or whatever it was.
12
So dopamine is this really powerful,
13
important molecule in the brain that helps us experience pleasure.
14
It's not the only neurotransmitter involved in pleasure, but it's a really, really important one.
15
And if you want to think about something that most people don't know about dopamine, which I think is really interesting,
16
is that we are always releasing dopamine at a kind of tonic baseline rate.
17
And it's really the deviation from that baseline rather than like hits of dopamine in a vacuum that make a difference.
18
So when we experience pleasure, our dopamine release goes above baseline.
19
And likewise, dopamine can go below that tonic baseline and then we experience a kind of pain.
20
Interesting.
21
So is it fair to say that one's baseline levels of dopamine, how frequently we are releasing dopamine in the absence of some,
22
I don't know, drug or food or experience just sitting, being, is that associated with how happy somebody is,
23
their kind of baseline of happiness or level of depression?
24
There is evidence that shows that people who are depressed may indeed have lower tonic levels of dopamine.
25
So that's a really reasonable thought, and there's some evidence to suggest that that may be true.
26
The other thing that we know is that
27
if we expose ourselves chronically to substances or behaviors that repeatedly release large amounts of dopamine in our brain's reward pathway,
28
that we can change our tonic baseline and actually lower it over time
29
as our brain tries to compensate for all of that dopamine, which is more really than we were designed to experience.
30
Interesting.
31
And is it the case that our baseline levels of dopamine are set by our genetics, by our heredity?
32
Well, I think, you know, if you think about sort of, you know, the early stages of development in infancy, certainly that is true.
33
You're kind of born with probably whatever is your baseline level,
34
but obviously your experiences can have a huge impact on where your dopamine level ultimately settles out.
35
Do you think that's a set in terms of our parents and obviously nature and nurture interact,
36
but is dopamine at the core of our temperament?
37
I don't really think we know the answer to that, but I will say that people are definitely born with different temperaments.
38
And those temperaments do affect their ability to experience joy.
39
And, you know, we've known that for a long time and we describe that in many different ways.
40
One of the ways that we describe that in the modern era is to use psychiatric nomenclature, like this person has a dysthymic temperament temperament,
41
or, you know, this person has chronic major depressive disorder.
42
In terms of looking specifically at who's vulnerable to addiction, that's an interesting sort of mixed bag,
43
because when you look at the research on risk factors for addiction, so what kind of temperament of a person makes them more vulnerable to addiction,
44
you see some interesting findings.
45
First, you see that people who are more impulsive, who have a thought to do something and just do it impulsively, are people who are more vulnerable to addiction.
46
What we now conceptualize in our current ecosystem as mental illness are actually traits that in another ecosystem might be very advantageous.
47
They're just not advantageous right now because of the world that we live in.
48
And I think, you know, impulsivity is potentially one of those, right?
49
Because we live in this world that's such a sensory rich environment, right? that we're being bombarded with all these opportunities,
50
these sensory opportunities, and we have to constantly check ourselves.
51
And so impulsivity is something that right now can be a difficult trait, but isn't in and of itself a bad thing.
52
In a previous conversation we had, you said something that really rung in my mind,
53
which is that many people who become addicted to things have this feeling that normal life isn't interesting enough.
54
Maybe you could just tell us a little bit about your experience with this association, if it really exists, between people's sense of the normalcy
55
or maybe even how boring life can be and their tendency to become addicts of some sort.
56
I think that life for humans has always been hard,
57
but I think that now it's harder in unprecedented ways.
58
And I think that the way that life is really hard now is that it actually is really boring.
59
All of our survival needs are met.
60
We don't even have to leave our homes to meet every single physical need, you know, as long as you're of a certain level of financial well-being,
61
which frankly, you know, we talk so much about, you know, the income gap.
62
And certainly there is this enormous gap between rich and poor.
63
But that gap is smaller than it's ever been in like the history of humans.
64
We don't really have anything that we have to do.
65
So we're all forced to make stuff up,
66
you know, whether it's being a scientist or being a doctor or being an Olympic athlete or,
67
you know, climbing Mount Everest.
68
And people really vary in their need for friction.
69
And some people need a lot more than others.
70
And if they don't have it, they're really, really unhappy.
71
And I do think that a lot of the people
72
that I see with addiction and other forms of mental illness are people who need more friction.
73
Like they're unhappy, not necessarily because there's something wrong with their brain, but because their brain is not suited to this world.
74
Let's talk about the pleasure pain balance and addiction.
75
And I've heard you use this seesaw or balance scale analogy before, and I think it's a wonderful one.
76
Yeah.
77
So to me, one of the most significant findings in neuroscience in the last 75 years is
78
that pleasure and pain are co-located, which means the same parts of the brain that process pleasure also process pain.
79
And they work like a balance.
80
So when we feel pleasure, our balance tips one way.
81
When we feel pain, it tips in the opposite direction.
82
And one of the overriding rules governing this balance is that it wants to stay level.
83
So it doesn't want to remain tipped very long to pleasure or to pain.
84
And with any deviation from neutrality, the brain will work very hard to restore a level balance or what scientists call homeostasis.
85
And the way the brain does that is with any stimulus to one side, there will be a tip in equal and opposite amount to the other side.
86
It's like they have principal laws of physics.
87
Yes, right, right.
88
So like I like to watch YouTube videos when I watch YouTube videos of American Idol, you know, it tips the side of pleasure.
89
And then when I stop watching it, I have a come down, right, which is a tip to the equal and opposite amount on the other side.
90
And that's that moment of wanting to watch one more YouTube video, right?
91
It's not something that consciously happens or that we're aware of unless we really begin to pay attention.
92
And of course, one way to combat that is to do it more, right?
93
And more and more and more.
94
So I think that is really what I want people to tune into and get an awareness around, because once you tune into it, you can see it a lot.
95
And if you keep the model of the balance in mind,
96
I think it gives people kind of a way to imagine what they're experiencing on a neurobiological level and understand it.
97
And in that understanding, get some mastery over it, which is really what this is all about
98
because ultimately we do need to disengage right we can't live in
99
that space all the time right we have other things we need to do
100
and there are also serious consequences that come with trying to repeat
101
and continue that experience or that feeling yeah so
102
if i understand this correctly when we find something that we enjoy that feels pleasureful social media food sex,
103
gambling, whatever happens to be.
104
There's some dopamine release when we engage in that behavior.
105
And then what you're telling me is that very quickly and beneath my conscious awareness,
106
there's a tilting back of the scale where pleasure is reduced by way of increasing pain.
107
And I've heard you say before
108
that the pain mechanism has some competitive advantages over the pleasure mechanism such
109
that it doesn't just bring the scale back to level.
110
It actually brings pain higher than pleasure.
111
What happens right after I do something that is really pleasurable and releases a lot of dopamine is again,
112
my brain is going to immediately compensate by down-regulating my own dopamine receptors, my own dopamine transmission to compensate for that.
113
Okay.
114
And that's that come down or the hangover or that after effect, that moment of wanting to do bit more.
115
Now, if I just wait for that feeling to pass, then my dopamine will re-regulate itself, and I'll go back to whatever my chronic baseline is.
116
But if I don't wait, and here's really the key, if I keep indulging again and again and again, ultimately, I have so much on the pain side,
117
right, that I've essentially reset my brain to what we call like an anhedonic or lacking in joy type of state,
118
which is a dopamine deficit state.
119
So that's really the way in which pain can become the main driver is
120
because I've indulged so much in these high reward behaviors
121
or substances that my brain has had to compensate by way down regulating my own dopamine such
122
that even when I'm not doing that drug, I'm in a dopamine deficit state, which is akin to a clinical depression.
123
I have anxiety, irritability, insomnia, dysphoria, and a lot of mental preoccupation with using again or getting the drug.
124
So in general, what we want is some kind of flexibility in that balance and the ability to easily reassert homeostasis.
125
We don't want to break our balance, which is possible if we overindulge for enough period of time
126
and end up with a balance tip to the side of pain, this dopamine deficit state we've been talking about.
127
We want a flexible, resilient balance, right?
128
which can be sensitive to things going on in the environment, which can experience pleasure and approach, which can experience pain and recoil.
129
This is all adaptive and healthy and necessary and good.
130
We would never want a balance that doesn't tilt.
131
That would be a disaster.
132
We wouldn't be human.
133
And we wouldn't want that.
134
It would be really, really boring.
135
On the other hand, what people in recovery from addiction talk about is to some
136
extent having to learn to live with things being a little boring a lot of the time, right?
137
So trying to avoid some of this intensity and thrill-seeking and escapism that really is at the core of addictive tendencies.
138
So along those lines, I've heard you say that in order to reset the dopamine system, essentially in order to break an addictive pattern,
139
30 days of zero interaction with that substance, that person, et cetera.
140
Is that correct?
141
Yeah.
142
And 30 days is in my clinical experience, the average amount of time it takes for the brain to reset reward pathways for dopamine transmission to regenerate itself.
143
By depriving ourselves of this high dopamine, high reward substance or behavior,
144
we allow our brains to regenerate its own dopamine for the balance to really equilibrate.
145
And then we're in a place where we can sort of enjoy other things.
146
So I'd like to dissect out that 30 days a little more finally.
147
So days one through 10, I would imagine, will be very uncomfortable.
148
Yes.
149
Anxiety, trouble sleeping, physical agitation, and to the point where maybe impulsive, angry.
150
Should one expect all of that?
151
Should the- So what I say to patients, and it's a really important piece of this intervention, is that you will feel worse before you feel better.
152
For how long?
153
Yeah.
154
This is probably the first question they ask, right?
155
And I say, usually in my clinical experience, you'll feel worse for two weeks.
156
But if you can make it through those first two weeks, the sun will start to come out in week three.
157
And by week four, most people are feeling a whole lot better than they were before they stopped using their substance.
158
So it's a hard thing.
159
Like you have to sign up for it.
160
Then days 21 through 30, dopamine is starting to be released in response to the taste of a really good cup of coffee, for instance.
161
Yes, exactly.
162
Whereas before it was only to insert, you know, addictive behavior.
163
Right.
164
One thing I've seen over and over again, sadly, often in the same individuals is they get sober from whatever.
165
They're doing great.
166
And then all of a sudden you get this call.
167
So-and-so's back in jail so-and-so's wife is going to leave him
168
because he drank two bottles of wine and took a Xanax at 7 a.m., crashed his truck into a pole.
169
It's got two beautiful kids.
170
Like, how did this happen again?
171
To the point where by the fourth and fifth time, people are just done.
172
And so what I'd like to talk about in this context is what sorts of things help other people
173
that we know that are addicted?
174
What really helps?
175
And are there certain people for whom it's hopeless?
176
Yeah.
177
So there are people who will die of their disease of addiction.
178
And I think conceptualizing it as a disease is a helpful frame.
179
There are other frames that we could use, but I do think
180
given the brain physiologic changes that occur with sustained heavy drug use and what we know happens to the brain,
181
it is really reasonable to think of it as a brain disease.
182
And for me, the real window of,
183
let's say, being able to access my compassion around people who are repeat relapsers, even when their life is so much better, when they're in recovery.
184
Yeah, it's like a no brainer, right?
185
Is to conceptualize this balance and the dopamine deficit state and a balance tilted to the side of pain.
186
And to imagine that for some people, after a month or six months, or maybe even six years,
187
their balance is still tipped to the side of pain.
188
That on some level, that balance has lost its resilience and its ability to restore homeostasis.
189
It's almost like the hinge on that balance is messed up.
190
Yes, exactly.
191
Imagine that you had an itch somewhere on your body, okay?
192
I mean, we've all had that, like, you know, whatever the source, you know, if you really focus, you could go for a pretty good amount of time not scratching it.
193
But the moment you stopped focusing on not scratching it, you would scratch it.
194
And maybe you would do it while you were asleep, right?
195
And that is what happens to people with severe addiction.
196
That balance is essentially broken.
197
Homeostasis does not get restored despite sustained abstinence.
198
They're living with that constant specter of that pull.
199
It never goes away.
200
So let me say there are lots of people with addiction for whom that does go away.
201
And it goes away at four weeks for many of them.
202
But in severe cases, that's always there and it's lingering.
203
and it's the moment when they're not focusing on not using, it's like a reflex.
204
They fall back into it.
205
It's not purposeful.
206
It's not because they want to get high.
207
It's not because they value using drugs more than they do their family.
208
None of that.
209
It's that really they cannot not do it when given the opportunity and that moment when they're not thinking about it.
210
Does that make sense?
211
That's a great description.
212
And actually in that description, I can feel a bit of empathy because the way you describe scratching an itch in your sleep,
213
you know, I've, I've done that with mosquito bites and some are scratching, you know, like, you wake up scratching that mosquito bite.
214
And I also have to admit
215
that I've experienced not feeling like I want to pick up my phone because it's so rewarding, but just finding myself doing it.
216
Yes, of course.
217
Like, I'm not going to use this thing.
218
I'm not going to use this thing and then just finding myself to me.
219
Like, what am I doing here?
220
Sort of the, how did I get back here again?
221
And I know enough about brain function to understand
222
that we have circuits that generate deliberate behavior and we have circuits that generate reflexive behavior.
223
And one of the goals of the nervous system is to make the deliberate stuff reflexive
224
so you don't have to make the decision because decision-making is a very costly thing to do.
225
Decision-making of any kind.
226
why is it then that people will relapse not just after getting fired from a job
227
or their spouse leaving them but
228
when things are going really well is it this unconscious mechanism
229
because i've seen this before is uh they have a great
230
win i have a friend who's a really impressive creative um i don't want to reveal any more than
231
that but uh and relapsed upon getting another really terrific opportunity to create for the entire world.
232
And I was like, how can that happen?
233
But now I'm beginning to wonder, was it the dopamine associated with that wind that opened the spigot on this dopamine system?
234
Because it happened in a phase of a really great stretch of life.
235
Yeah.
236
Triggers are things that make us want to go back to using our drug.
237
And the key thing about triggers, whatever they are, is they also release a little bit of dopamine, right?
238
So just thinking about, whatever the trigger is that we associate with drug use or just thinking about drug use,
239
can already release this anticipatory dopamine, this little mini spike.
240
But here's the part that I think is really fascinating.
241
That mini spike is followed by a mini deficit state.
242
So it goes up and then it doesn't go back down to baseline.
243
It goes below baseline tonic levels.
244
And that's craving, right?
245
So that anticipation is immediately followed by wanting the drug.
246
And it's that dopamine deficit state that drives the motivation to go and get the drug.
247
So many people talk about dopamine is not really about pleasure, but about wanting and about motivation.
248
And so it is that deficit state that then drives the locomotion to get it.
249
And earlier, your description of dopamine and being involved in the desire for more, giving the sense of reward, but also movement.
250
Right.
251
I have to assume
252
that those things are braided together in our nervous system for the specific intention of when you feel something good, then you feel the pain, or maybe you don't notice it.
253
And then the next thing you know, you're pursuing more of the thing that can deliver pleasure.
254
And I love the way you use the word braided together.
255
That's beautiful.
256
There are people for whom bad life experiences, loss, you know, in any form,
257
stress in many different forms, that's a trigger but there are absolutely people for whom the trigger is things going well.
258
And the things going well can be like the reward of the things going well,
259
but very often what it is is the removal of the hypervigilant state that's required to keep their use in check.
260
So it's this sense of, I want to celebrate, you know, or I want to, this reward happened, I want to put more reward on there.
261
And it's really, really fascinating because when people come to that realization, about themselves, that they're most vulnerable when things are going well,
262
that's really a valuable insight because then they can put some things in place
263
or barriers in place or go to more meetings or whatever it is that they do to protect themselves.
264
I wanted to just touch on something that you mentioned, which is the shame.
265
I heard you say in an interview with somebody else recently that truth-telling and secrets
266
are sort of at the core of recovery.
267
And yeah, tell us more about that.
268
Yeah, so one of the things that I found really fascinating about working with people in recovery was how telling the truth,
269
even about the merest detail of their lives, was central to their recovery.
270
It's not even just not lying about using drugs.
271
I have to not lie about anything.
272
I can't lie about why I was late to work this morning, which we all do.
273
Oh, I hit traffic.
274
No, I didn't hit traffic.
275
I wanted to spend two more minutes reading the paper and drinking my coffee, right?
276
So people with addiction will get into the lying habit where they're lying about random stuff
277
because they're sort of in the habit of lying and how recovery is really about telling the truth.
278
And there's really interesting neuroscience behind it that suggests that when we tell the truth,
279
we actually potentially strengthen our prefrontal cortical circuits and their connections to our limbic brain and our reward brain.
280
And of course, these are the circuits that get disconnected when we're in our addiction, right?
281
Our balance in our reward pathway, our limbic brain, our emotion brain is doing one thing.
282
And our cortical circuits are completely disengaged from that, ignoring what's happening, which is easy to do because it's reflexive.
283
We don't need to think about that balance for the balance to be happening.
284
but we have to re-engage those circuits, anticipate future consequences, think through the drink, you know, not just how am I going to feel now if I use,
285
but how am I going to feel tomorrow or six months from now?
286
And that telling the truth is in fact a way to do that, to make these connections stronger.
287
And there, I talk about some studies in my book that, that kind of indirectly show that.
288
So I find that really fascinating.
289
Plus that they're just that like being open and honest with people really does create very intimate connections.
290
And those intimate connections create dopamine.
291
You think people are gonna run away from you if you tell them about all like your weird neuroses, but really they don't.
292
What they're like is, oh, thank God, I'm not the only one, right?
293
I love that there's neuroscience being done on truth and the value of truth-telling.
294
I think, I hope they'll continue to do more work.
295
I want to ask you about using drugs to treat drug addiction.
296
This is a vast area, right?
297
Different chemistries for different drugs and different purposes, but the rationale, as I understand it,
298
is take people who are in a pattern of addiction,
299
launch them into a experience that's also chemical and extreme,
300
often of the extreme serotonin and or extreme dopamine type.
301
So MDMA ecstasy, for instance, tons of serotonin dumped, tons of dopamine dumped.
302
How neurotoxic, if neurotoxic, debatable, et cetera, et cetera.
303
Not the topic for now, but a lot.
304
And then somehow that extreme experience wrapped inside of a a supported network in there,
305
whether or not there's just someone there or whether or not they're actively working through something with the patient
306
is supposed to eject the person into a life where drug use isn't as much of interest.
307
This violates everything we've talked about in terms of dopamine biology.
308
It would, if this arrangement is the way I described it, cause more addiction.
309
It is anything but a dopamine fast it's a dopamine feast.
310
So we hear about successful transitions through this, at least anecdotally, and maybe some clinics say, what is going on?
311
What is going on?
312
Doesn't make any sense to me.
313
Yeah.
314
So I think it's good that you're skeptical.
315
I think we all should be skeptical.
316
Having said that, there are clinical studies showing, you know, and these are small studies and their short duration,
317
small number of subjects.
318
But taking people, for example, who are addicted to alcohol and then having them have this,
319
let's say psychedelic experience in a very controlled setting.
320
So either typically it's a high dose psilocybin
321
or three dose as I saw it for the MAP study of MDMA, of ecstasy.
322
Those are sort of the, seem to be the kind of bread and butter of this kind of work.
323
But the thing to really keep in mind is that this is completely interwoven with regular psychotherapy
324
and that these are highly selected individuals.
325
And clinical trials.
326
Right, right.
327
We're referring to legal clinical trials.
328
When it works, it's a transformational experience because it gives the person another lens through which to view their lives,
329
which I think for some people is positive and powerful because they can come back from that and be like,
330
oh my gosh, I care about my family and I want X, Y, or Z for them.
331
And I realize that my continuing to drink is not going to achieve that.
332
So it's almost like a spiritual or values-based.
333
So I think it can be very powerful.
334
But having said that, I truly am quite skeptical because addiction is a chronic relapsing and remitting problem.
335
It's hard for me to imagine that there's something that works very quickly, short-term, that's gonna work for a disease that's really long-lasting.
336
Yeah, the two addicts I know that did MDMA-assisted psychotherapy as part of this thing both got worse.
337
Yeah.
338
But the people I know who had severe trauma, who did this, who took this approach, seemed to be doing better.
339
Okay, interesting.
340
And so I think that the discussion as we hear it now is just sort of psychedelics,
341
which is a huge category that includes many different drugs and compounds with different effects.
342
And we hear about trauma and addiction lumped together.
343
And I think it's going to be important for people to know
344
that this is definitely not a one size fits all kind of thing, but it sounds like it may have some utility under certain conditions.
345
Yeah, I think so.
346
I think we, I'm trying to be very open-minded about its potential utility for certain individuals.
347
But I can tell you in my clinical work, what is a very concerning, unintended consequence of this narrative is I have a lot of
348
people who are looking for some kind of spiritual awakening who on their own, not in the context of any kind of therapeutic psychological work,
349
you know, microdose or want to try, you know, psilocybin or MDMA with a friend or wherever, so they can have this,
350
you know, spiritual experience that they can figure out their lives.
351
That's a disaster and almost never works out well.
352
And I can just tell you that the downstream effect for the average person is
353
that they've misconstrued the data on the use of psychedelics for mental health conditions to this idea
354
that they're safe or that anybody can take them in any circumstance and have this kind of awakening.
355
And that's not what the data show, right?
356
The data are these highly controlled settings.
357
There are a couple other things I just want to touch on, but they all relate to social media.
358
Okay.
359
I have to imagine that we need to regulate, not necessarily eliminate this behavior.
360
How addicting is it?
361
And what is healthy social media behavior?
362
The first message I would want to get across about social media is
363
that it really is a drug and it's engineered to be a drug, which doesn't mean that we can't use it,
364
but we need to be very thoughtful about the way we use it.
365
And so that means with intention and in advance planning our use, right?
366
And trying to use it as a really awesome tool to potentially connect with other people
367
and not to be used by it or get lost in it.
368
We do need to figure out, you know, how to make this tool something that's, you know, going to be good for us and not ultimately harmful.
369
As more and more of us are spending more and more time on social media, we're divesting our libidinous energies, et cetera, from real life interactions.
370
So I think our collective challenge, and it should be our mission,
371
is to make sure that we are preserving and maintaining offline ways to connect with each other.
372
So this is the key.
373
You have to, with intention, prior to being in that situation, think of literal physical and metacognitive barriers that you can put between yourself
374
and your phone or whatever your drug is to create these intentional spaces where you're not
375
constantly interrupting yourself essentially and distracting yourself because I really do think we're losing the ability to have a sustained thought, right?
376
I mean, we get so far and then
377
you get to that point in the thought where it's a little bit hard to know what's coming next.
378
And it's very easy to check your phone or check your email
379
or look something up on the internet and then you never get that opportunity to finish that thought,
380
which is really the source of creative energy and an original thought, right?
381
You're not just reacting to what's coming at you.
382
And something that could contribute to the world.
383
I know a number of people are going to have questions and want to get in contact with you.
384
You are not on social media.
385
That's correct.
386
Yes.
387
You are true to your ideology.
388
That's great.
389
Thank you so much for sharing this information.
390
And I know I learned a ton
391
and I know everyone else is going to learn a lot more about addiction and the good side of dopamine.
392
That's right.
393
Thank you for having me.
394
It's been really, really great to talk with you.
📺 Aynı Kanal
C11,315
Why Reading (Books) Makes Us Better at Speaking
Daily ConversationUniversity StudentsWorking Adults
C18
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Daily ConversationWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C13
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C15
Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C13
Controlling Your Dopamine for Motivation, Focus & Satisfaction | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C12
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Daily ConversationUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
B21
Tools for Managing Stress & Anxiety | Huberman Lab Essentials
Daily ConversationWorking Adults
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C113
Essentials: Manage Stress & Build Resilience | Dr. Elissa Epel
Business EnglishUniversity StudentsWorking Adults
C119
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
✨ Video Öner
C13
514 cümleler
Dopamine Detox and Addiction with Dr. Anna Lembke | The Neuroscience of Addiction
Business EnglishUniversity StudentsWorking Adults
C12
95 cümleler
DOPAMINE NATION by Anna Lembke | Core Message
Business EnglishUniversity StudentsWorking Adults
C11
710 cümleler
The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.
Business EnglishUniversity StudentsWorking Adults
C18
55 cümleler
When AIs act emotional
Business EnglishUniversity StudentsWorking Adults
C12
65 cümleler
How To Beat Fear And Anxiety | Jordan Peterson | Powerful Life Advice
Business EnglishUniversity StudentsWorking Adults
C14
176 cümleler
What Actually Drives Attraction (According to Psychology)
Business EnglishDaily ConversationUniversity Students
C12
177 cümleler
How to ACTUALLY heal your nervous system, NOT just "hacks"
Business EnglishUniversity StudentsWorking Adults
C165
61 cümleler
This Will Make You Quit Social Media - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
B2364 cümleler
The Neuroscience of Addictive Storytelling (And How to Master It)
Business EnglishUniversity StudentsWorking Adults
C110
14 cümleler
Why Some Practice Sessions Should Feel Terrible | Dr. Andrew Huberman & Dr. Tommy Wood
Business EnglishUniversity StudentsWorking Adults
Bu dersin kelimeleri ve konuşma notları
Bu C1 seviyesindeki konuşma dersi “Essentials: Understanding & Treating Addiction” videosuna dayanıyor. Bu videoda gölgeleme çalışması için 394 cümle ve 5218 kelime var. Konuşma bölümü 31:46 sürüyor. Konuşmacı dakikada yaklaşık 164 kelimeyle, günlük konuşmaya yakın doğal bir hızda konuşuyor. Kelimelerin %84’i İngilizcede en sık kullanılan 3.000 kelime arasında; geri kalanına başlamadan önce bakmakta fayda var.
Bu videodaki önemli kelimeler
Videodaki en ileri düzey 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| dopamine isim | /ˈdoʊ.pəˌmin/ | dopamin |
| tonic isim | /ˈtɑ.nɪk/ | tonik |
| addict isim | /ˈæd.ɪkt/ | bağımlı, müptela |
| compensate fiil | /ˈkɑm.pənˌseɪt/ | zararını karşılamak (indemnify), hakkını vermek |
| regulate fiil | /ˈɹɛɡ.jə.leɪt/ | regüle etmek |
| bore fiil | /boɹ/ | burgulamak |
| neuron isim | /ˈn(j)ʊɹɑn/ | nöron, sinir hücresi |
| reflexive sıfat | /ɹɪˈflɛksɪv/ | dönüşlü |
| addictive sıfat | /əˈdɪktɪv/ | alışkanlık yapan |
| skeptical sıfat | /ˈskɛptɪkəl/ | kuşkucu, septik |
| sustain fiil | /səˈsteɪn/ | sürdürmek, muhafaza etmek |
| consequence isim | /ˈkɑn.sɪ.kwəns/ | sonuç, netice |
| awaken fiil | /əˈweɪkən/ | uyandırmak |
| braid isim | /bɹeɪd/ | örgü |
| conceptualize fiil | kavramsallaştırmak |
Duyacağınız deyimsel fiiller
| Kelime | Telaffuz | Anlam |
|---|---|---|
| come down fiil | düşmek | |
| figure out fiil | açığa çıkarmak | |
| wake up fiil | /ˌweɪk ˈʌp/ | uyanmak |
Tekrar etmeye değer cümleler
Videodan, günlük konuşmada yeniden kullanabileceğiniz kısa ve tam cümleler:
- Let's talk about the pleasure pain balance and addiction.
- We would never want a balance that doesn't tilt.
- Sort of the, how did I get back here again?
- No, I didn't hit traffic.
- Doesn't make any sense to me.
Bu videodaki dil bilgisi
Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:
| Yapı | Videoda |
|---|---|
| Present perfect have/has + fiilin üçüncü hâli — geçmişte olan ama şimdi de önemli olan bir eylem | we've known · has always been · I've heard |
| Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli | are obsessed · are linked · are depressed |
| İlgi cümlecikleri who / which + cümle — bir kişi ya da şey hakkında ek bilgi | people who are · dopamine, which is · people who become |
Dikkat edilecek telaffuzlar
Konuşmacı they're, don't, I've gibi kısaltılmış biçimleri 90 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “th” sesleri: psychotherapy /ˌsaɪkoʊˈθɛɹəpi/, pathway /ˈpæθˌweɪ/, strengthen /ˈstɹɛŋ(k)θən/
- “sh” ve “zh” sesleri: deviation /ˌdiː.viˈeɪʃən/, friction /ˈfɹɪkʃən/
- Uzun kelimeler — vurguyu doğru yere koyun: temperament /ˈtɛm.pɚ.ə.mənt/, homeostasis /ˌhoʊ.mi.oʊˈsteɪ.sɪs/, advantageous /ˌædvənˈteɪd͡ʒ(i)əs/, deviation /ˌdiː.viˈeɪʃən/, psilocybin /ˌsɪ.ləˈsaɪ.bɪn/
Türkçe konuşanların zorlandığı sesler:
- /w/ — dudaklar yuvarlak, /v/ değil: consequence /ˈkɑn.sɪ.kwəns/, awaken /əˈweɪkən/, pathway /ˈpæθˌweɪ/, likewise /ˈlaɪkˌwaɪz/
- Kelime başındaki ünsüz kümesi — araya ünlü eklemeyin: neuron /ˈn(j)ʊɹɑn/, skeptical /ˈskɛptɪkəl/, braid /bɹeɪd/, friction /ˈfɹɪkʃən/, spike /spaɪk/
- /æ/ — “e”den daha açık: addict /ˈæd.ɪkt/, fascinate /ˈfæsɪneɪt/, advantageous /ˌædvənˈteɪd͡ʒ(i)əs/, pathway /ˈpæθˌweɪ/, unhappy /ʌnˈhæpi/
Bu videoyla nasıl çalışılır
- Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
- 0,75× hızla başlayın, cümle cümle tekrar edin ve kolaylaşınca normal hıza dönün.
- Kendinizi kaydedin ve orijinaliyle karşılaştırın; dopamine, tonic, addict gibi kelimelere özellikle dikkat edin.
Gölgeleme Tekniği Nedir?
Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.