Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave

[Huberman Lab]

My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction.



We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer.



We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free.



Read the episode show notes at hubermanlab.com.

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Timestamps​

00:00:00 Ryan Soave

00:01:32 Addiction, Addictive Behaviors, Relief

00:06:10 Rehab, Detox, Physical & Emotional Stability

00:13:33 Sponsors: BetterHelp & Levels

00:16:08 Recognizing Addition; Video Games, Parents & Responsibility

00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics

00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents

00:40:03 Sponsors: AG1 & LMNT

00:43:13 Tool: 30 Days Abstinence & Addiction; Impact

00:46:10 Creating a Life Post-Addiction, Jellinek Curve

00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings

01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self

01:08:39 Emotional Weather Map, Navigating Life

01:10:16 Sponsor: Function

01:12:03 Tolerating Stress, Sailing Analogy, Discomfort

01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge

01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships

01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR)

01:38:54 Yoga Nidra & Authenticity, Breaking Patterns

01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork

01:52:53 Sponsor: Waking Up

01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness

02:02:23 Gambling, Kids & Susceptibility

02:08:58 Transmuting Energy, Running, Dopamine, Feelings

02:15:41 Cocaine, Amphetamine, Stimulant Addiction

02:18:21 Overcoming Porn Addiction, Shame

02:30:03 Struggle, “Discomfort Appetite”

02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA

02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle

02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress?

02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations

02:59:56 Helping Someone With Addiction

03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter



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