Huberman Lab Podcast: How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys

Date: January 12, 2026
Host: Dr. Andrew Huberman
Guest: Dr. Keith Humphreys, Professor of Psychiatry and Behavioral Sciences, Stanford Medicine

Episode Overview

This episode explores the science, experience, and policy of addiction—spanning substance (alcohol, nicotine, cannabis, opioids) and behavioral (gambling, social media) addictions—with leading expert Dr. Keith Humphreys. The conversation is rooted in practical tools for individuals, scientific insights into brain circuitry, and a frank assessment of societal, genetic, and industry-level influences on addiction and recovery.

Key Discussion Points & Insights

Defining and Understanding Addiction

Addiction is not simply repeated use or compulsion:
"It's the persistence of doing something that is harmful. ... It's doing them to the point of destruction." (A, 04:01)
Huberman’s definition:
“Addiction is a progressive narrowing of the things that bring one pleasure.” (B, 05:12)
Social and genetic influences are deeply interwoven (06:47)

Notable Quote

"It's about them, not you. ... The sine qua non of addiction is you keep doing it to the point of destruction, even when everything in your life, genetically and socially, should tell you to stop." — Dr. Humphreys [04:01]

Genetic & Social Risk Factors

Genetic risk is real but not destiny: family history (especially father-to-son for alcohol) is the strongest indicator (A, 17:15).
"Risk from birth in your genes… can be as high as .3 to .5 heritability, especially for alcohol." (A, 06:47)
Social modeling: industries exploit known susceptibilities by targeting marketing to vulnerable groups (A, 20:41).

Notable Quote

"Your parents alcoholic? That’s the most useful bit of information." — Dr. Humphreys [16:19]

Alcohol: Myths, Individual Variation, and Policy

On “moderate drinking” as healthy: Any cardiac benefit from moderate alcohol intake is outweighed by increased cancer risk, especially in women (A, 25:07).
Industry influence: The “red wine is good for you” story was engineered by the alcohol industry (A, 25:07).
Individual subjective responses to alcohol and other drugs are highly variable and largely genetic—some never feel hangovers, making them higher risk for addiction (A, 12:46).

Memorable Moment

"The cardiac benefit is less than the cancer risk." — Dr. Huberman [27:29]

Changing Cultural Norms: Social Pressure & Gender

Alcohol use among women increased due to deliberate industry campaigns (“mommy wine culture”)—with higher risk for adverse effects (A, 20:41).
Social pressure to drink (“Why aren’t you drinking?”) is pervasive; health reasons can be a valid excuse, helping people to quit (A, 30:37, 31:49).

Cannabis: Then and Now

Today’s cannabis is at least 4–6x as potent as in previous decades, and daily use is much higher (A, 38:38).
Edibles present special overdose risks due to delayed onset and uneven distribution (A, 43:17).
Stronger cannabis increases psychosis risk, especially for those with a family history of schizophrenia or bipolar disorder (A, 44:43).
Cannabis doesn’t kill directly like opioids, but “it’s a performance degrading drug”—impairing memory, motivation, and life progress, especially in youth (A, 48:49).
Gateway effect: all substances can be “gateways”; starting any substance young increases risk for others (A, 67:03).

Notable Quote

"The average THC content was 3–5% in the ’80s… Now it’s about 20%. That’s 65x the brain exposure for a daily user—more like the difference between coca leaf and cocaine." — Dr. Humphreys [38:38]

Addiction-for-Profit Industries, Gambling, & Tech

Modern industries design for “addiction for money” (A, 54:55)—explicitly use psychological tools to hook users, e.g., gambling apps, social media.
Gambling is engineered for maximal reinforcement and addiction; slot machines now provide 80%+ of casino revenue through “losses disguised as wins” (LDWs) (A, 59:44; B, 63:42).
Social media, video games, and even food are being engineered with similar addictive reinforcement systems (A, 55:09).

Memorable Quote

"There’s no customer like an addicted customer." — Dr. Humphreys [54:55]

Psychedelics, Pharmacotherapy, and Brain Plasticity

Clinical promise: High-dose psilocybin-assisted therapy can help with major depression and some addiction cases, but there are risks (bad trips, lasting mood dips) and careful protocols are critical (A, 70:28–76:05).
No significant abuse/addiction potential for classic psychedelics (A, 72:41).
SSRIs have mixed reviews; TMS (transcranial magnetic stimulation) is showing reliable promise for depression without pharmacological side effects (A, 87:09).

Behavioral Addictions: Social Media, Tech, and Beyond

The concept of behavioral addiction—social media, video games, pornography—is real; underlying circuitry mirrors that of substance use (A, 173:34).
Social and policy-level solutions (technology bans, social norms) may be more scalable than individual treatment (A, 173:34; A, 177:23).

Approaching, Treating, and Recovering from Addiction

Psychological and Social Framework (Motivational Interviewing)

Meet individuals with empathy: “I’m so glad you told me. ... You’re not alone." (A, 110:10)
Build their own reasons to quit/change: Why do you want to quit? (A, 110:10)
Identify supportive environments—join social groups committed to the same change (A, 110:10).

Concrete Tools

Analyze usage and triggers; change environments associated with use (A, 110:10).
Identify and support new, positive routines and community (A, 110:10).
Social support and accountability (e.g., group meetings, 12-step) are powerful mechanisms, regardless of the specific addiction (A, 110:10; 155:08).

Notable Quote

"Like anytime you’re making a behavior change—hang out with other people who are trying to make the same change." — Dr. Humphreys [110:10; see also next bullet]

12-Step and Community Recovery

12-step (esp. AA) is highly evidence-based for alcohol—more effective than most therapies, free, accessible, and globally scalable (A, 150:00).
12-step is not a cult: it’s flexible, free, open, and not dogmatic about higher power—it just “can’t be you” (A, 160:07).
Its success is rooted in real-time, in-person support, instant accessibility, and non-hierarchical support (A, 150:00).
Other behavioral or substance-12-step groups have less robust but generally encouraging evidence (A, 156:30).

Relapse, Recovery Stages & Brain Circuitry

Early-stage addiction is far more reversible than late-stage, where brain reward circuitry is often re-wired (“deeply maladaptive learning”) (A, 131:17–134:43).
Nucleus accumbens (dopaminergic reward circuitry) activity can predict risk of relapse beyond conscious self-report (A, 131:17).
Abstinence is vital, but brain needs alternative sources of reward—hence, the importance of building positive relationships and routines (A, 138:43).
Many recovery pathways: therapy, community support, medication, major life events (“the birth of a child,” “going to prison”), and sometimes self-directed change (A, 181:03).
“Breaking the chain”—recovery in one generation can halt family cycles of addiction (A, 183:28).

Policies, Access, and Social Solutions

Medicaid expansion (“parity legislation”) since 2008 has made addiction treatment vastly more accessible for Americans (A, 146:40–147:42).
12-step and similar programs provide free, instant access irrespective of resources (A, 150:00).
Policy can mitigate harm (advertising restrictions, taxes) and create opportunities for recovery, but pressures (legal, familial) are sometimes essential for people to accept help (A, 142:13).

New Therapeutics and the Future

GLP-1 agonists (e.g., semaglutide) show promise not only for obesity but potentially for curbing alcohol and other cravings—field is now under major clinical study (A, 166:43–169:50).
TMS and brain stimulation are showing promise for persistent cases and for various addictions (A, 138:43).
Ongoing social concerns: societal management of tech addiction, drug advertising, and the ever-adaptable “addiction-for-profit” industries (A, 170:27, 172:42).

Notable Quotes & Timestamps

On the essence of addiction:
"It's not just stuff you do a lot ... it's the persistence of doing something that is harmful." — Dr. Keith Humphreys [04:01]
On the social nature of recovery:
"Hang out with other people who are trying to make the same change..." — Dr. Keith Humphreys [110:10]
On the science-policy interface:
“There’s no customer like an addicted customer.” — Dr. Keith Humphreys [54:55]
On replacing stigma with compassion:
"Addicts have character defects, but I would argue at no greater rate than anyone else." — Andrew Huberman [116:04]
On practical hope:
"Even if you come from 100 generations worth ... Genes are risk, they're not destiny." — Dr. Keith Humphreys [183:28]
On facing the root of addiction:
“A lot of heavy substance use is some desire for oblivion, to get away from unpleasant truths... sometimes that’s death, sometimes it’s trauma, pain, or fear.” — Dr. Keith Humphreys [196:00]

Timestamps for Major Segments

Defining Addiction: 04:00 – 06:47
Genetics, Risk Factors, Family: 06:47 – 17:15
Alcohol, Individual Response, and Health: 09:14 – 37:35
Cannabis: Potency, Risks, and Social Change: 37:35 – 51:41
Addiction-for-Profit Industries, Gambling: 54:55 – 64:35
Psychedelics, SSRIs, & TMS: 68:53 – 87:33
Nicotine, Caffeine, and Stimulants: 96:17 – 110:10
How to Approach & Recover from Addiction: 110:10 – 115:51
12-Step, AA and Other Community Solutions: 150:00 – 163:18
GLP-1s, New Horizons: 166:23 – 169:50

Memorable Moments

Dr. Humphreys’ empathetic response to addiction:
“Wow, I’m so glad you told me. This is something millions experience ...” [110:10]
The power of the “one day at a time” philosophy in AA for overcoming overwhelming cravings [122:29]
Andrew's insight on social pressure to drink and shared vulnerability [32:22, 34:53]
The frankness about the shortcomings of the current system—and hope for new breakthroughs [100:45, 166:25]
On death and meaning, from Dr. Humphreys’ work in hospice:
“Being the last friend someone ever makes is an incredible honor.” [189:09]

Conclusion

This episode delivers a comprehensive, honest, and hopeful perspective on addiction—a biological, psychological, and social challenge. Dr. Humphreys underscores recovery is both possible and common, and that genetics, social support, and policy all play powerful roles—not just individual willpower. The conversation is evidence-based, refreshingly nonjudgmental, and offers both targeted advice and broader societal insight.

[For further reading and links to resources, including information on 12-step programs, GLP-1 studies, and addiction policy, see episode show notes.]

Huberman Lab Podcast: How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys

Date: January 12, 2026
Host: Dr. Andrew Huberman
Guest: Dr. Keith Humphreys, Professor of Psychiatry and Behavioral Sciences, Stanford Medicine

Episode Overview

Key Discussion Points & Insights

Defining and Understanding Addiction

Addiction is not simply repeated use or compulsion:
"It's the persistence of doing something that is harmful. ... It's doing them to the point of destruction." (A, 04:01)
Huberman’s definition:
“Addiction is a progressive narrowing of the things that bring one pleasure.” (B, 05:12)
Social and genetic influences are deeply interwoven (06:47)

Notable Quote

Genetic & Social Risk Factors

Genetic risk is real but not destiny: family history (especially father-to-son for alcohol) is the strongest indicator (A, 17:15).
"Risk from birth in your genes… can be as high as .3 to .5 heritability, especially for alcohol." (A, 06:47)
Social modeling: industries exploit known susceptibilities by targeting marketing to vulnerable groups (A, 20:41).

Notable Quote

"Your parents alcoholic? That’s the most useful bit of information." — Dr. Humphreys [16:19]

Alcohol: Myths, Individual Variation, and Policy

On “moderate drinking” as healthy: Any cardiac benefit from moderate alcohol intake is outweighed by increased cancer risk, especially in women (A, 25:07).
Industry influence: The “red wine is good for you” story was engineered by the alcohol industry (A, 25:07).
Individual subjective responses to alcohol and other drugs are highly variable and largely genetic—some never feel hangovers, making them higher risk for addiction (A, 12:46).

Memorable Moment

"The cardiac benefit is less than the cancer risk." — Dr. Huberman [27:29]

Changing Cultural Norms: Social Pressure & Gender

Alcohol use among women increased due to deliberate industry campaigns (“mommy wine culture”)—with higher risk for adverse effects (A, 20:41).
Social pressure to drink (“Why aren’t you drinking?”) is pervasive; health reasons can be a valid excuse, helping people to quit (A, 30:37, 31:49).

Cannabis: Then and Now

Today’s cannabis is at least 4–6x as potent as in previous decades, and daily use is much higher (A, 38:38).
Edibles present special overdose risks due to delayed onset and uneven distribution (A, 43:17).
Stronger cannabis increases psychosis risk, especially for those with a family history of schizophrenia or bipolar disorder (A, 44:43).
Cannabis doesn’t kill directly like opioids, but “it’s a performance degrading drug”—impairing memory, motivation, and life progress, especially in youth (A, 48:49).
Gateway effect: all substances can be “gateways”; starting any substance young increases risk for others (A, 67:03).

Notable Quote

Addiction-for-Profit Industries, Gambling, & Tech

Modern industries design for “addiction for money” (A, 54:55)—explicitly use psychological tools to hook users, e.g., gambling apps, social media.
Gambling is engineered for maximal reinforcement and addiction; slot machines now provide 80%+ of casino revenue through “losses disguised as wins” (LDWs) (A, 59:44; B, 63:42).
Social media, video games, and even food are being engineered with similar addictive reinforcement systems (A, 55:09).

Memorable Quote

"There’s no customer like an addicted customer." — Dr. Humphreys [54:55]

Psychedelics, Pharmacotherapy, and Brain Plasticity

Clinical promise: High-dose psilocybin-assisted therapy can help with major depression and some addiction cases, but there are risks (bad trips, lasting mood dips) and careful protocols are critical (A, 70:28–76:05).
No significant abuse/addiction potential for classic psychedelics (A, 72:41).
SSRIs have mixed reviews; TMS (transcranial magnetic stimulation) is showing reliable promise for depression without pharmacological side effects (A, 87:09).

Behavioral Addictions: Social Media, Tech, and Beyond

The concept of behavioral addiction—social media, video games, pornography—is real; underlying circuitry mirrors that of substance use (A, 173:34).
Social and policy-level solutions (technology bans, social norms) may be more scalable than individual treatment (A, 173:34; A, 177:23).

Approaching, Treating, and Recovering from Addiction

Psychological and Social Framework (Motivational Interviewing)

Meet individuals with empathy: “I’m so glad you told me. ... You’re not alone." (A, 110:10)
Build their own reasons to quit/change: Why do you want to quit? (A, 110:10)
Identify supportive environments—join social groups committed to the same change (A, 110:10).

Concrete Tools

Analyze usage and triggers; change environments associated with use (A, 110:10).
Identify and support new, positive routines and community (A, 110:10).
Social support and accountability (e.g., group meetings, 12-step) are powerful mechanisms, regardless of the specific addiction (A, 110:10; 155:08).

Notable Quote

"Like anytime you’re making a behavior change—hang out with other people who are trying to make the same change." — Dr. Humphreys [110:10; see also next bullet]

12-Step and Community Recovery

12-step (esp. AA) is highly evidence-based for alcohol—more effective than most therapies, free, accessible, and globally scalable (A, 150:00).
12-step is not a cult: it’s flexible, free, open, and not dogmatic about higher power—it just “can’t be you” (A, 160:07).
Its success is rooted in real-time, in-person support, instant accessibility, and non-hierarchical support (A, 150:00).
Other behavioral or substance-12-step groups have less robust but generally encouraging evidence (A, 156:30).

Relapse, Recovery Stages & Brain Circuitry

Early-stage addiction is far more reversible than late-stage, where brain reward circuitry is often re-wired (“deeply maladaptive learning”) (A, 131:17–134:43).
Nucleus accumbens (dopaminergic reward circuitry) activity can predict risk of relapse beyond conscious self-report (A, 131:17).
Abstinence is vital, but brain needs alternative sources of reward—hence, the importance of building positive relationships and routines (A, 138:43).
Many recovery pathways: therapy, community support, medication, major life events (“the birth of a child,” “going to prison”), and sometimes self-directed change (A, 181:03).
“Breaking the chain”—recovery in one generation can halt family cycles of addiction (A, 183:28).

Policies, Access, and Social Solutions

Medicaid expansion (“parity legislation”) since 2008 has made addiction treatment vastly more accessible for Americans (A, 146:40–147:42).
12-step and similar programs provide free, instant access irrespective of resources (A, 150:00).
Policy can mitigate harm (advertising restrictions, taxes) and create opportunities for recovery, but pressures (legal, familial) are sometimes essential for people to accept help (A, 142:13).

New Therapeutics and the Future

GLP-1 agonists (e.g., semaglutide) show promise not only for obesity but potentially for curbing alcohol and other cravings—field is now under major clinical study (A, 166:43–169:50).
TMS and brain stimulation are showing promise for persistent cases and for various addictions (A, 138:43).
Ongoing social concerns: societal management of tech addiction, drug advertising, and the ever-adaptable “addiction-for-profit” industries (A, 170:27, 172:42).

Notable Quotes & Timestamps

On the essence of addiction:
"It's not just stuff you do a lot ... it's the persistence of doing something that is harmful." — Dr. Keith Humphreys [04:01]
On the social nature of recovery:
"Hang out with other people who are trying to make the same change..." — Dr. Keith Humphreys [110:10]
On the science-policy interface:
“There’s no customer like an addicted customer.” — Dr. Keith Humphreys [54:55]
On replacing stigma with compassion:
"Addicts have character defects, but I would argue at no greater rate than anyone else." — Andrew Huberman [116:04]
On practical hope:
"Even if you come from 100 generations worth ... Genes are risk, they're not destiny." — Dr. Keith Humphreys [183:28]
On facing the root of addiction:
“A lot of heavy substance use is some desire for oblivion, to get away from unpleasant truths... sometimes that’s death, sometimes it’s trauma, pain, or fear.” — Dr. Keith Humphreys [196:00]

Timestamps for Major Segments

Defining Addiction: 04:00 – 06:47
Genetics, Risk Factors, Family: 06:47 – 17:15
Alcohol, Individual Response, and Health: 09:14 – 37:35
Cannabis: Potency, Risks, and Social Change: 37:35 – 51:41
Addiction-for-Profit Industries, Gambling: 54:55 – 64:35
Psychedelics, SSRIs, & TMS: 68:53 – 87:33
Nicotine, Caffeine, and Stimulants: 96:17 – 110:10
How to Approach & Recover from Addiction: 110:10 – 115:51
12-Step, AA and Other Community Solutions: 150:00 – 163:18
GLP-1s, New Horizons: 166:23 – 169:50

Memorable Moments

Dr. Humphreys’ empathetic response to addiction:
“Wow, I’m so glad you told me. This is something millions experience ...” [110:10]
The power of the “one day at a time” philosophy in AA for overcoming overwhelming cravings [122:29]
Andrew's insight on social pressure to drink and shared vulnerability [32:22, 34:53]
The frankness about the shortcomings of the current system—and hope for new breakthroughs [100:45, 166:25]
On death and meaning, from Dr. Humphreys’ work in hospice:
“Being the last friend someone ever makes is an incredible honor.” [189:09]

Conclusion

[For further reading and links to resources, including information on 12-step programs, GLP-1 studies, and addiction policy, see episode show notes.]

How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys

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Summary

Huberman Lab Podcast: How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys

Episode Overview

Key Discussion Points & Insights

Defining and Understanding Addiction

Notable Quote

Genetic & Social Risk Factors

Notable Quote

Alcohol: Myths, Individual Variation, and Policy

Memorable Moment

Changing Cultural Norms: Social Pressure & Gender

Cannabis: Then and Now

Notable Quote

Addiction-for-Profit Industries, Gambling, & Tech

Memorable Quote

Psychedelics, Pharmacotherapy, and Brain Plasticity

Behavioral Addictions: Social Media, Tech, and Beyond

Approaching, Treating, and Recovering from Addiction

Psychological and Social Framework (Motivational Interviewing)

Concrete Tools

Notable Quote

12-Step and Community Recovery

Relapse, Recovery Stages & Brain Circuitry

Policies, Access, and Social Solutions

New Therapeutics and the Future

Notable Quotes & Timestamps

Timestamps for Major Segments

Memorable Moments

Conclusion

Summary

Huberman Lab Podcast: How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys

Episode Overview

Key Discussion Points & Insights

Defining and Understanding Addiction

Notable Quote

Genetic & Social Risk Factors

Notable Quote

Alcohol: Myths, Individual Variation, and Policy

Memorable Moment

Changing Cultural Norms: Social Pressure & Gender

Cannabis: Then and Now

Notable Quote

Addiction-for-Profit Industries, Gambling, & Tech

Memorable Quote

Psychedelics, Pharmacotherapy, and Brain Plasticity

Behavioral Addictions: Social Media, Tech, and Beyond

Approaching, Treating, and Recovering from Addiction

Psychological and Social Framework (Motivational Interviewing)

Concrete Tools

Notable Quote

12-Step and Community Recovery

Relapse, Recovery Stages & Brain Circuitry

Policies, Access, and Social Solutions

New Therapeutics and the Future

Notable Quotes & Timestamps

Timestamps for Major Segments

Memorable Moments

Conclusion