The Effects of Cannabis (Marijuana) on the Brain & Body | Huberman Lab Podcast #92
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- čas přidán 16. 05. 2024
- In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents.
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Articles
Inspired by Mary Jane? Mechanisms underlying enhanced creativity in cannabis users: bit.ly/3UWZzqT
Adults with a history of recreational cannabis use have altered speech production: bit.ly/3RDBeDS
Individual prolactin reactivity modulates response of nucleus accumbens to erotic stimuli during acute cannabis intoxication: an fMRI pilot study: bit.ly/3y9EcZR
Bayesian causal network modeling suggests adolescent cannabis use accelerates prefrontal cortical thinning: go.nature.com/3CrNToT
Association of cannabis potency with mental ill health and addiction: a systematic review: bit.ly/3ycIwrg
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NSDR Protocol with Dr. Huberman on CZcams: • #NSDR (Non-Sleep Deep ...
Timestamps
00:00:00 Cannabis (Marijuana)
00:04:46 New Huberman Lab Premium Membership
00:07:03 Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety
00:10:08 Levels, Thesis, InsideTracker
00:14:01 Momentous Supplements
00:15:08 Cannabis Strains, Psychoactive Compounds: THC & CBD
00:19:34 Sativa vs. Indica, Stimulant vs. Relaxation Effects
00:25:55 Hybrid Cannabis Strains, Type 1, 2 & 3 Strains
00:30:41 AG1 (Athletic Greens)
00:31:56 Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1)
00:40:35 THC, CBD vs. Endogenous Cannabinoids, Dependence
00:43:14 Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function
00:53:07 Biological Effects of Cannabis
00:56:29 Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia
01:04:58 Cannabis Indica & Subjective Effects, Memory, Dosage
01:09:41 Brain Areas Affected by THC & CBD, Side Effects
01:16:08 Creativity: Convergent vs. Divergent Thinking & Dopamine
01:26:41 Does Cannabis Increase Creativity?
01:35:08 Chronic Cannabis Use & Changes in Speech Patterns
01:46:46 Cannabis & Libido, Dopamine & Prolactin
01:56:55 Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility
02:06:53 Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences
02:10:06 Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development
02:18:13 Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance
02:25:57 Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis
02:34:36 Adolescent Cannabis Use: Brain Development & Mental Health Disorders
02:41:44 Cannabis & Pain Management, Divergent Effects of Cannabis
02:44:54 Zero-Cost Support, CZcams Feedback, Spotify & Apple Reviews, Sponsors, Premium Channel, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn
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Title Card Photo Credit: Mike Blabac - www.blabacphoto.com - Věda a technologie
Chronically used cannabis from age 14 to 23. At 30, it’s clear putting it down was one of the best decisions of my life. I finally realized I just didn’t enjoy it. I’d smoke and constantly think, “I’ve got to quit, I’ve got to quit.” If you’re feeling that way, listen to that voice. Somehow it knows who you really want to be.
Wow! I feel the same way, that inner voice tells me it's not something that's good enough for me!
Steve Jobs
@@alexvfirehead exactly!
Damn. I’m in the same boat. Started at 13 and I’m now 23. I’ve stopped in the past but never for more than a year. Sometimes I think i have to stop for good. I’ve never really felt anxious or gotten any kind of mental disorder but the information provided is very alarming. And with new research the facts are undeniable.
Edit: since watching this episode I’m now 4 weeks sober and going strong. I have no intention to smoke ever again. I feel great and my mind feels clear. Thank you Andrew for providing the information so many of us needed to hear.
literally same exact experience, im now 24, i cant do anything with my days, constantly thinking about quitting my bad habits and finding a good therapist. if u dont mind sharing, did u have that motivation problem as well and (if so) how much time did it take to get things working again?
I’ve been hoping for this episode. I’m a daily user who has been in denial that it has made my anxiety worse. My partner and my therapist have been gently trying to tell me but I haven’t wanted to listen because of the positive effects. I’m already four weeks without alcohol after listening to the alcohol episode, this is my next step. Thank you so much Dr. Huberman.
You got this buddy! I lost 135 pounds last year and don’t smoke or drink because longevity is important for me and I’m only 25! I believe in you.
Take some B1 in a form call TTFD. Anxiety Gone.
@@FurbiidN really?. I have used b1 for hyper horses. Ill research tgst
Same here brother, stay strong!!
I smoked for several years without any anxiety then all of a sudden it started giving me crippling anxiety to the point of throwing up! Took me several months of being off it for it to go
I started smoking Marijuana since my teenage, got addicted to cigarettes. Spent my whole life fighting Cigarettes addiction. Also suffered severe depression and mental disorder. Not until my husband recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 8 years totally clean. This is something that really need to be use globally to help people with related health challenges.
Amen God bless people. Save your health save your mind. Life is better without heroin, cocaine, alcohol and cigarettes. And you have more money in your pocket. God bless everyone who has rejected the devils intentions to be addicted to alcohol and cigarettes etc which can cause so much damage to health.
Can you help me with the reliable source 🙏. I'm 56 and have suffered for years with addiction, anxiety and severe ptsd, I got my panic attacks under control myself years ago and they have come back with a vengeance, I'm constantly trying to take full breaths but can't get the full satisfying breath out, it's absolutely crippling me, i live in Germany. I don't know much about these mushrooms. Really need a reliable source!! Can't wait to get them.
YES very sure of Dr.benfungi. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
Congrats! I'm really happy for you that your husband decided to help you. I always admire those who beat their addiction. Knowing it's possible to fix your life knowing there's people out there that have done what I thought was impossible gives me hope I will make it through as well. Those who share their experiences don't know how much it helps when you're about to give up, it gives you the strength knowing somone who actully know what it's like to go through this tell you it's possible, it's not the same somone telling you you can do it when they have no idea what it's like, but hearing somone who knows what it's like that helps a lot since you understand it firsthand and made it out gives so much hope. so thanks for sharing.
How do I reach out to him? Is he on insta
Just wanted to come back and say that this episode, the week it came out, helped me quit daily cannabis use and take my life back. I am over 400 days THC-free and feel like I took my life back. Thank you Dr. Huberman for changing my life.
I’m trying to stop. Been using for 7 years now, really thc wax a lot, super nervous to stop. Any tips?
@@mowaleedkhan I’m so sorry that you’re struggling right now, I feel you brother. toward the end, all I had was a dab pen and cartridges, as well as some old bongs. I went and threw the dab pen in the river so that I could never retrieve it. Gave the bongs to a stoner friend, maybe I should have thrown those out too. Depriving myself of the stuff was critical.
To help with the episodes of withdrawal panic and anxiety, which were almost every day for a week and tapered off substantially after that, I would still smoke a CBD joint or take a CBD gummy. I knew it wasn’t ideal, and for some people that might just agitate their addiction, but for me it helped a lot. I no longer need to do this, and haven’t had CBD in months. I also told people what I was doing and had accountability in them. They talked me through some dark moments and pulled me out the other side.
Congrats man, it can be no easy task. I started at 16 with Dab pens and did more flower when I moved out at 18 and it destroyed my mental health slowly and increased my anxiety. This past 8 months I’ve lost the sense of dependence and reduced my intake to 3-4 puffs of a joint every night. I’ve felt the negative effects dissipate and my mental clarity comeback, but I’m sitting here asking myself why not ditch it overall. I think this podcast did it for me. I’m lucky to have worked myself to a point of not needing it as much nor being high from waking to sleeping. I should probably take advantage of that and quit altogether.
Been using cannabis (smoking, baking, edibles, you name it) for nearly a decade. Last four years have been trying and failing repeatedly to get it under control. I’ve done 30 days off successfully twice (another time that didn’t hold). The last two years focused more on tapering with mixed results. This podcast made me decide to take a full 90 days off, and then reassess whether it can occupy a small, moderated place in my life or if I should indefinitely withhold. Based on this and Anna Lembke’s book, 30 days is about when dopamine circuits are resetting. By going 90 days my hope is I can get a full two months of “normal”, or as close to it as I can get. Unfortunately I started at 19, so I may have permanently effected my endocannabinoid system. Weed has been both a blessing and a curse, but the longer I’ve used it, the more dependent I’ve become. It really has negatively affected my life and relationships and it’s time to end this. Can’t help but wonder how much more I might have accomplished in the last decade had I never touched it, but can’t change the past. Focusing on moving forward and improving my life. I’ve taken Huberman’s advice countless times with great results, and this time I’m serious about beating this addiction. 3 days in, wish me luck everyone. Thanks Professor Huberman for having such a positive impact on my life!!
I always found 2 months would do it for the cravings. Also occasional wasn't nice due to low tolerance. Good luck is worth it
I'm in the same boat. good luck brother. we aren't alone.
I’m commenting so I can look back and say that I successfully did 90 days too! We got this 💪
@@nicolasjorquera8465 Nice! I'll follow up on this post about whether I made it. Best of luck friends!
Dude you started at 19 yrs old and think it's the reason you can't take a break? Dont you worry about that most of the people start earlier or even way earlier and still drop it if they will to.
Not to be blunt, but Andrew weeds out useless information and rolls out another dope podcast by himself. It's not even a joint effort.
😂 made my day
This comment, needs to be pinned.
Get out
Best!!! 😊
This comment got me high 😉 ...
funny af 😅👏
I’ve been 9 months sober from all THC since the day this podcast came out ❤ have never been more creative, motivated and focused on my life. Thank you Dr. Huberman !
Congrats bro!
That's awesome bro love how this video is bringing awareness!!!
@@jon5423 Exactly. It's not the plant's fault for being toxic, it's your fault for smoking it
Strange he doesnt bring up the melanie dreher study on cannabis use for pregnat mothers😂😂😂😂..
You inspire me Kyra🙏🏽
I smoked from age 17-26, and I quit a month ago as of today. During those years, my speech got worse, I become more anxious and depressed, I lost my passion and determination for medicine, i had no focus, my social life slowly decreased, and I was completely dependent on it to sleep, eat, and feel ok. Since quitting, while the withdrawals were hard, virtually everything in my life got better, I got back into my career, I’m building healthier relationships, and I’m not a slave to a drug that used to dictate my whole life. This video is the wake up call we all needed. Thank you, Dr. Huberman! You are making the world a better place.
My speech has become odd too, I trip over my own words and over think conversations before they happen making it worse. Damn, time I take a break I reckon.
This was my final sign. Thankyou for sharing your experience. 25 in a month or so. Smoked since 19. I think it’s time.
Yep anyone says different they in denial and programed
>anyone who isnt like me is in denial!!!!!!!!!@@jasonblack6142
Any updates? It’s been 5 months since you posted this. How are you feeling now
Hahaha, I watched this one with a blunt in my hand. Thanks for the insight Doc, I find the information very helpful and educating. My goal for 2023 is to become an occasional user and smoke for a maximum of 12 times through out the year. I'm making this comment to hold myself accountable. I'd be back to drop an update.
I might try the same thing.
smoking once a month surely will help reap great benefits from the plant!
@@alvareo92 smoking once a month is hard af
@@SLIM_DICKINSON Amen
@defi lord - 10 days in. Do you still have that blunt in hand? Or only smoked that 😂
I never use cannabis until I was 38. It actually brought me down to a normal level. I was always pushing myself and it made me appreciate this more simple things in life and to be more loving and caring.
Awesome just be careful. Can be sneaky. No one rides for free
Same here. I have smoked every night for years. And I do see some benefits from not smoking. But when I take a break I sometimes get frustrated. And distracted by superficial expectations of life. Then I smoke and feel alittle centered and grounded. And humbled.
But it’s hard to know if it’s more positive or negative. I haven’t taken a long enough break
I started at 34 and I became dependant cause anxiety as Andrew mentioned my memory and cognitive functions decreased and almost became like homeless and dealing. I'm 4 months since my last smoke and was not easy cause I feel like you. (gave me a positive creative and loving mood). And I live many adventures nevertheless I don't remember cause I was stoned. I'm depressed and no motivation sometimes good sometimes bad majority good.
@@CJ-oj8om agreed
@@bizzareadventure8576 Haven't taken an extended break from daily use in a long while, but when observing my own reactive 'flare ups' of irritability and the like; it's generally because I haven't been doing my 5-10min semi-regular meditation which is a massive source for peace of mind for me...and can spike random sober moments of bliss/gratitude with consistent practice.
I listen to the alcohol episode and had stopped drinking a month before I listened to it and was glad I stopped. Last night was my last day of smoking cannabis. This podcast has improved my health and sense of self so much. Thank you Andrew. I don't know if you'll read this but thank you so much.
Still going strong?
But what do you quit next? It's a tough call. A monks life doesn't seem like a good life to me. Good luck finding balance🙂
Dr. Huberman,
I'm back to rewatch this episode and listen without denial in my mind, and sober. I've been a chronic user for 21 years and have come to terms with the fact that this habitual use has had a negative impact on my life in multiple ways for far too long. I appreciate you for the plethora of information on your channel, and I want to say that it is helping me and others to improve their lives beyond what they would otherwise be able to do without this information.
Thank you.
It’s like he knows which definitions I’m going to forget and reiterates them exactly when I need him to. This guy is a genius on all levels I swear
The sign of an extraordinary educator.
No, he is not a genius. He is just well-read and conveys information very, very well.
@@carlovincetti4538 genius was an exaggeration😅
@@haydenpalmer04 we can all learn things new and technical, even scientific, just depends how we apply ourselves and the thirst for knowledge.
Fine for Americans but he would not stand a chance in hell of getting any applause from an audience anywhere outside the land of wooden huts. Pitiful!
This video may very well be my wake up call to stop smoking. I've been a chronic user( everyday multiple times per day) since I was 15 and now I'm about to turn 21. I've watched this video the past 3 days straight, the longest I've been without cannabis for years. It's not much yet, and it hasn't been enjoyable, but I do believe it is fully worth it. Thank you Dr. Huberman for all you have done.
Keep it up! I haven't taken a break in 14 years and I smoke daily. I just found this video and made a lot of realizations myself. Good luck to you
even if I thought you were legit you are terrible at approaching someone to make a sale. Prob a cop.
day 7 and I feel much better after 5 years of chronic abuse, dont miss your chance, buddy
Keep it up dude
I’m about to turn 25 and I’ve been smoking were chronically for 3 years now and I hate how my brain feels right now. I’m Day 1 on trying to stop and I want to do this so badly, especially before my birthday. I hate feeling like I don’t have control over my brain. I hate not being able to enjoy life without weed. It’s not easy but I agree, it’s so worth it. And WE are worth it ❤️
I'm 39 and spent my entire adult life with crippling low self esteem, ADHD and CPTSD. I began experimenting with cannabis for the first time in my life a few months ago, and cannabis seemed to be a catalyst for my recent recovery. I think the reason for this is that it drastically opened up my mind to new ways of viewing my negative experiences, i.e. challenging negative self thoughts and replacing them with positive memories/associations. Side note, I am a creative personality and I also found that I'm much more in tune with my creativity these days, even while not under the influence of cannabis.
I’ve had a similar experience to this with the use of medical marajuana
cannabis is a crutch. once the bones healed so to speak remember to leave the crutches. once healed cannibis used as a medicine thats the problem people linger on it to long once the work is done
How much dose?
Moderation is the key I guess. If you indulge it will show its true color with time. It loves us humans more than we love it.
Plz be careful you sounds like me when I first started.... it didn't go well 7 years later
I've been an artist and a songwriter for longer than a decade, and when I first discovered weed at around 19 it was world changing how easy it was to write a song. I would get totally dialed in and finish a really great song in one night. That initial experience gave me a really skewed sense of what was actually happening and set me on the path of dependence and bad side effects. Now, older and more intune with my body and my mental states, I realize what was actually happening was that it made the state of creativity feel more rewarding and thereby giving me more motivation to engage with that state more often. There is more going on than just that, but that was a huge thing for me to realize. Yes, it did narrow my focus into what I was engaging in more easily and more quickly, but that state can be entered into without cannabis, it just has to be learned differently and approached with a bit more intention and effort. Thats my anecdotal experience and some internal observations. Great episode. So glad we are all finally getting some quality in depth research on a plant that has been believed to be completely evil or completely good. Of course the truth lies somewhere between those two extremes.
Me too, .
.now it puts me to sleep.
I agree, I've been producing music for about 7 years now. For the first 3-4 years I was convinced I needed weed to sit down and bust a great sounding beat in a single night. Nowadays I find it much easier to produce with a cup of coffee and setting a time/sound constraint to jump start creativity. Much better to listen back to my creation with a joint in my hand later on.
Bro I never write the same kinda music sober that I do when stoned off my bird. If I get too high and get kinda panicky, I write the most incredible music in my head almost as a defense mechanism from the troubling thoughts
@@shnoogums1 ahahaha that's awesome. Or scary. However you wanna see it.
@@TheGrumba it’s beautiful friend. I’d be nothing without music
On the day I was supposed to start my sober journey from weed, and of course, this video was released today. Woke up and almost already gave in, but I know this is meant to be. Thanks doctor for your amazing knowledge!
Used to be an everyday smoker. Now I might have a joint every 2 or 3 months. The transition to sobriety is absolutely possible - just have some faith in yourself and you will get to where you want to be
Dude.. same
You got it!! Do you smoke it with tobacco? When I eventually gave up cig's, i replaced it with spliffs (with tobacco). Then when I tried to quite "weed" I was really trying to quit nicotine.
Same. 1 week off cannabis extract. Mentally caved in already. Hoping to string a few days or weeks of abstinence
Same here! We are all on this journey together.
Heavy daily user. I started when I was 16 and now am 48. I can agree with everything Andrew has said. I do not like myself when I am not smoking. I stopped for 8 mos when I was 43 (mostly because I became interested in a girl) and everyday all the time I had to be doing something. I worked out everyday, built a table, repainted my whole house, cleaned out my clutter while working everyday for 8 mos straight with no day off. I felt and looked good but my mind was racing all the time as if I was competing against something or keeping myself busy so I wouldn't fail. The girl did not return my infatuation but I continued being sober for the next 8 mos. The day I started smoking weed again was because I felt like I was not driving myself but society was or just my need to win over this girl and that the weed would bring me relief. It did but only because I quit smoking for all the wrong reasons. I wish I could quit for myself and I feel it would be more lasting but its the hardest thing ever.
I’m 19 and have the same problem
Yeah, I hear ya. I have more energy and feel better when I'm not smoking. Then I feel that I need to slow my brain down and start smoking. In a course that I've previously taken it was said that "without desire there is no temptation". All the best everyone, prosper 🤗
Don't let some chick dictate your mood.
@@michaelp5511 Its a condition that a lot of males have been taught. Since women are more present in upbringing these days we learn to seek the approval of women. In becoming a whole man you have to ignore that urge and focus on self until it becomes more natural. I am interested in how you became this man you are, or did you have an intact family with a positive father figure?
Possibly diagnosed with ADHD? Just an idea - cuz of the racing mind.
I am a family physician who treats young adults who are using cannabis regularly. This video will be an invaluable patient education tool!
Decided to participate in sober October. No alcohol, cannabis and no pornography. And Dr. Huberman comes out with this gem. I may be able to quit cannabis finally by understanding how it works. Thank you Dr. Huberman.
Stay strong fellow stranger. I’m doing the same sober october
What method were you consuming cannabis?
@@steve00alt70 mostly smoking it. From a water pipe/bong. Rarely I eat it.
Good luck man
Me too. Well not alcohol because i rarely drink anyway and it's not a problem for me because i don't enjoy it that much.
Weed has been so polarizing for me. So many amazing pros and cons. Ive been smoking since 19, i am now 33. My career deals with creativity so im proud of what ive turned my career into. It never blunted my ambition because i already had the vision on what needed to get done. Its served me amazingly in regards to sex. I love the calm it gives me along with the creativity but i cant deny my generalized anxiety is elevated and my motor skills, speech, ect have taken a hit. So it helps in creating the ideas but hurts in expressing them. Ive never taken more than a 1 month break but am now determined to for at least the rest of the year to see how i feel, now on day 5. Thank you for your work.
Exactly how I feel 10 years of smoking everyday but I’ve managed to take 2-3 month break every year from it except last year
If you are a chronic smoker who goes from smoking all day to taking a longer break, make sure to taper the consumption down slowly, else you will do more harm than good by taking a break.
@@soez_strg6166 What kind of harm? Are we talking the occasional mood swing or something more serious?
I've stopped cold-turkey for about 6-8 months now, after almost 2 decades of daily habitual use. No negative side effects. Personally, the key difference was the fact that there was no longer any mental dependency. I was ready to stop.
Same here, started in similar ages and still do it in 32 year. Last winter I take 100 days of, it wasn't problem for me must say. But didn't feel some crazy benefits because of quiting. Now again thinking about quit just because of this podcast and fact that we can have problems in the future.
Keep up, you can do this
Im almost 9 months clean and I've just come across this episode. Can't wait to give it a listen, i know quitting has been the best choice I've ever made for myself.
Who’s blazed watching this
Bong Hits!! I get what he is saying. THC is a escape from my own brain at times! WTF am I talking about? I just hit the bong again! Beachside Bobby Buds Believes!! You notice all the comments are , " I quit smokein...etc.."... I feel bad for them!!
The weed conversation starts at 15:08. Thanks for the info.
Thanks! Saved me about 13 minutes 👍🏼
Thank you sir!
When I realized I was like 10 minutes in with nothing of substance I was like
Wtf
Appreciate you 🙏
Thanks bro
I smoked literally every day for 13 years until 6 months ago when I quit entirely. Just stopped having the positive effects it used to, like the creativity aspect. I would even venture to say it helped regulate my disordered eating habits from a long-term ED. However, it made me more paranoid and anxious over time, like you said. Sometimes, I think I miss it, but all it was for me was a coping mechanism and way of numbing out. A lot of the studies cited are applicable to my own experience. Low libido, slow speech pattern, and awful short-term memory... which piles on after a while. It is nice being in the present moment, having better active listening skills, and the ability to retain information more clearly.
Governmental recreational weed did that to you lol
well one can smoke a month or two and then take a break, a week or two, or months, and then smoke again to have the same effects as they had on day 1. just saying. it's not a must to smoke daily, it never was
I'm trying to quit, Can you give me some advice, please?
@@annamariemoon hi, hope u dont mind me chipping in and trying to help. I was a heavy enthusiast for quite a while and eventually quit. I started having some weird experiences and felt like I was in this bubble or cloud of a life. My experience of quitting was that it took a few goes and after a month of having quit it got easier. Then for a few years I still had the occasional few hours or day of a strong urge, which went. I think I realised that small things would stress me, which I'd then want to fix with weed, but I realised that it wansnt the thing that was stressing me, it was the absence of weed (hope that makes sense)
Now I don't have any strong urge and even occasionally enjoy it.
@@annamariemoon For me it was and always has been the first 3 days. Just don't smoke for 3 days. Soon as those are over, it gets easier and easier and the urge goes away rapidly. That is THC, though, not some synthetic cannabinoid cocktail you get from the streets. Either way, after around 20-30 days your brain should be calibrated back to normal endocannabinoid levels.
I started cannabis at age 51 once it became legal and I had been clean and sober for 30 years, However, I suffered from major CPTSD from sexual abuse and major childhood trauma...immediately I got relief from the anxiety that had plagued me my whole life...I felt an inner peace and it enabled me to self regulate...I also could quell the many voices and felt actually led to wellness...it has been an integral part of my healing...I will say that I workout and I eat a plant based diet and I am very particular with whom I associate and what my focus is...I did stop alcohol at 26 and that was my best decision ever...I believe plant medication is not a one size fits all...motive and intention are key...Be well❤️
I am astounded by what some people will share about themselves publicly on the internet. For my sake and yours I hope Andrew is wrong, and that all of this won't come back to us in the form of madness in old age
Go ask Willy Nelson
Absolutely, I'm 51 as well spent 25 yrs drinking then quit for over 10yrs, start getting in a rut, same daily grind, then I started micro dosing cannibis, enhanced my mood, helps me focus a bit more and unwind to reset from the week, I will never go back to alcohol
Great episode. I am a cannabis supporter, but like with everything, in moderation. You truly focused only on the neurobiological aspct although I ended up wondering if there are studies with a direct link between cannabis and dopamine levels. From your talk it seems it is only secondary through the prolactine levels. Am I safe to assume that it will increase or decrease dopamine depending on each individual?
You also did not put any emphasis on the psychological effects. I myself am a psychologist and understand that cannabis has a huge healing potential when dealing with reprogramming our minds into better an healthier beliefs system (again, done with the appropriate considerations, set and setting). Like what you mentioned about increasing openness personality trait. That is huge, more than just for creativity -it could perhaps help with OCD, anxiety, and depression not so much chemically, but because it allows for the obsessive rumination or thought patterns to be shifted. It also expands the mind, not in the sense that you get creative, but in the sense that you may understand and see things you never saw before -it facilitates insight (again, when used with that intention).
This is why it is linked to ceremonial and spiritual (not religious) practices oftentimes. It helps to identify the ego and gain a healthy detachment from it.
I quit marijuana at the start of the summer after being a daily user. I was having extreme anxiety and felt I was possibly borderline personality disorder. I saw a psychiatrist and she said she sees quite a few patients who present as having mental disorders and when they quit, they no longer do. I quit cold turkey a few days later and after that cancelled all future appointments with her, due to just simply not needing them. It’s make a remarkable positive difference on my mental health and I feel like a new person for the better. There needs to be more awareness about marijuana not being a one size fits all miracle drug.
NA. needs you to help deliver this message. Pm for details:)
I’d recommend continuing to see your therapist or find one that specializes in trauma. I’d say almost all of us have some sort of unresolved trauma which could have influenced your need to self medicate in the first place.
Its normal for mental health to fluctuate over your life as challenges happen. If you end up in rough place mentally again dont beat yourself up if you decide to use it again.
@Shaboygan Bakalal such an interesting comment 💯👋tell me more please
@Shaboygan Bakalal I just knew it 🥰I love you so very much 💋
I smoked from 18-27 and I can say it was a fun ride in the beginning but it put be back a lot, it just made me comfortable. But to achieve my goals financially and spiritually I had to quit. Six months clean now and I’ve never felt better. Full of energy and motivation god bless
Blessings 💪✝️
What simtomps did u ha
@@Adri-dj9ve nothing really just stayed busy and I quit cold turkey it’s all in the mind
@@fastwhips99 true
Did you experience withdrawal symptoms? Specifically insomnia. It's been 2 weeks since I decided to stop and I cannot sleep. The lack of sleep is scaring me. Any tips or inspiration?
Andrew, thank you for continuing to be my favorite podcast host, biology/chemistry/anatomy/neuroscience teacher, medical educator, and marvelous vocal illustrator for all things science! This episode on cannabis was captivating, illuminating, and informative! I feel happier and more grateful about life with the education you so accessibly provide!
@hubermanlabs, I stopped smoking weed about 3 weeks ago and when you mentioned the prefrontal cortex in regards to how it pumps the brakes, I was reminded of all the many nights (as I would be trying to fall asleep) of how an area just slightly above my head would feel pressure. As if swollen/inflamed or like something was pushing from the inside of my skull outward. Since having stopped smoking weed, the pressure is no longer there, my mood is more elevated consistently throughout the day, and it’s SO MUCH easier for me to find my important areas of focus to dedicate my concentration to. Before, I was a scattered mess.. not able to organize/prioritize. Everyday felt as if I was held in my own inner prison of perpetual self-reflection, afraid to make important decisions for myself and/or loved one’s.
Thank you for your channel and continued dedication to your work /passion, truly inspiring!
Cannabis changed my LIFE. It helps manage my chronic illness pain and insomnia, and my doctors have applauded me for my use of both CBD and THC. To each their own.
When sobriety is worse suffering than being medicated by cannabis, it is completely personal what is best.
@@tmk8807trig Using cannabis (whether THC or CBD) in a controlled way for medical purposes is not considered "high" imo. The compounds and effect of cannabis cause a positive change in the body which help relieve common symptoms of anxiety, inflammation, and pain. You are sober if you use cannabis.. california soba!
@@jasonly1129 I’ll smoke to that!
@@jasonly1129 COPE !
@@balthazarrohart3075 You are an idiot. There are people out there, children, that cannot function AT ALL without the help of various strains, it can be the only thing stopping people from having constant seizures etc.
Didn't try marijuana until I was like 32 or 33 and now I enjoy it 1-2x/week. It's kind of my end-of-week ritual and I just love the altered state of consciousness that I get to be in during that time. It's like I get to occupy a part of my mind that I otherwise would not ever experience, and I love the perspective that brings. For me, getting high is an experience - not something that I use to escape feelings or responsibilities. Quite the opposite; I use marijuana to connect with my inner self, explore/confront various aspects of my identity, and also to simply enjoy time with friends.
sounds like a healthy relationship with the plant.. enjoy 😊
this is me. A good balance.
That's nothing. The danger is when ppl smoke it daily and use excessively for over 1- 10 years, they start deteriorating mentally because their neurons are replaced by weed to function
That's how it should be. When i abused weed i had a false sense of schizophrenic disorder, since i was constantly going in and out of two consciousness day in day out compared to when i smoked it once in a while, breaking the chain of straight forward thinking.
I do this too… with psilocybin and sometimes mescaline. Different strokes. Welcome to the psychedelic club sir.
Almost my second time listening to the whole podcast. Andrew I want you to know that I quit smoking weed after years of dependence and this is what pulled me through, understanding the effects of drugs(I’ve watched the other podcasts) on the human body and on our neurobiology really scared me to be disciplined. I cherish learning things everyday and thinking critically/skeptically about all subjects in life. To have that ability imperiled from drug use is a horrible acceptance, I’m very glad you were able to convey this information so throughly to me and give me motivation to say no to all drugs, and also to consume better foods, less sugar, and take all the right supplements supported by studies such as omega 3s. I’m 21 and have made many changes in the last months-days. I will never go back to destroying my mind and body because I am now armed with the knowledge and therefore the reasoning to stay away from the negative inputs. Thank you! I love science!!! 🎉also ur a wonderful personality to listen to and your humor is entertaining!👍🏽
I had no clue this could happen! Explains why I feel the way I feel lately. My brain is always foggy, don’t feel like I sleep good enough, struggle with stress and anxiety and when I smoke it temporarily fades but then it comes back. I have started to miss work and become disengaging on alot of things that I used to enjoy doing. Mentally I just don’t feel like myself anymore. I’ve been smoking 10 years straight with no T breaks or stopping. I just want to feel like myself again.
Incorporate semen retention as well, or orgasm abstinence..
Lots of groups for that
It will def help you! When I quit, it took about a month of trial and error, feeling triggered, and then started feeling way better. You’ll pick up things you left for smoking. But also you will start to feel when you are actually tired vs foggy. In the beginning it was difficult what to do with the spare energy I had. But that is a good thing. I sometimes fall back with the weed, but always feel better when I stop again. You can do it! Don’t be afraid to stop, you will actually gain more motivation the longer you don’t smoke because you don’t want to trade the extra energy anymore ✌️
I started smoking when i was 16 and it became something that me and my friends did constantly, I realized that i didn’t actually like it by the time i was like 18-19. I started having insane panic attacks from it which made me quit. From that point on i never really felt the same, kind of like de-personalization. Struggled with severe anxiety and depression until i was 26 and I had a week of psychosis that took me a little over a year to get over with. meditation and exercise saved my life, i feel great now at 28.
Good for you getting over it! Keep going!
Good to hear you’ve found your way!
Did you ever get over the depersonalisation feeling?
@@jasperstoj I had more or less the same happened to me, but never really got over the de-personalization feeling. Don't know what to do.
@@jasperstoj id say that i have, but theres moments where i feel it again. Usually when i haven’t been around people or I’m secluding myself to much staring at my phone or computer.
Getting as much sunlight as possible and just doing things that physically put me in my body like Exercising, Meditating or doing something that might trigger adrenaline/excitement, just trying to stay busy is the best, avoid idling.
This is the first Huberman podcast I feel like I’m listening as a fellow professor.
Haha, right.
This is the first time I'm thinking "ok, let's see what he knows."
stoner moment
hahaha
😂😂dead
Lol
Another awesome lesson! Thanks man💯🙌🏻you make difficult to understand topics very simple and easy to learn - no matter the prior knowledge of the subject
This is the most balanced analysis I have heard yet, probably because he does not limit his evidence base to suit one arguement over another. Many legal drugs that are widely prescribed could use this level of scrutiny.
Went to graduate school for addiction counseling. If I had 1.00 for every patient who claimed that marijuana was natural and healthy and wasn’t causing problems-I’d be rich. But the truth is that I have seen people with severe issues from chronic marijuana use: Exacerbated anxiety and depression, increased number of mood swings in bipolar patients, lack of motivation, etc. This is a great episode.
The appeal to nature fallacy is quite strong in our culture and has been since at least the 1960s. I find it especially annoying because it is the height of hypocrisy for people to point to climate science and say "protect the environment!" (Yes, we should listen to that science and do so) but then reveal a complete disregard for science in other areas. Cannabis is one of those other areas.
At the same time, there were fifty years of severely limited pharmacological research into cannabis which is a major contributing factor to this problem. Earlier versions of anti-drug public health campaigns from the height of the drug war also contributed to a public distrust of "official information." The truth is that quite a bit of the information I received in school in the 1980s and 90s turned out to be misinformation or exaggeration, intended to instill fear in young people. (They used similar tactics around HIV prevention in those years: misinformation, exaggeration and fear-tactics). So, I can, in part, understand how we got to this point.
Even now, in the real clinical observations you raise, we can still ask very serious questions about how many of your cases involving perceived negative effects of chronic cannbis use are mere correlations, as opposed to causative, right? The science is still somewhat unclear about some of those connections, as I recall. If I remember correctly, the decreased motivation link has fairly strong evidence, but the link between worsened anxiety and cannabis is disputed with some clinicians/researchers arguing that the patients' anxiety disorder precedes the cannabis use and the self-medicating use is just that.
Do you know how to create an addiction, I have been lifting weights for 6 months, and it's a drag. How do I become addicted, I know addiction is bad, but I was addicted 30 years ago, full on, and I want it back. Don't care if it's natural and healthy or not
@@ems4884 main problem is the amount of deaths from and related to prescription drugs. The alternatives are worse, there is no trust in these drug dealers. Many of the drug dealers are qualified to deal the drugs, but the government let's them do so. If anyone is legit and trying, they are doomed
I have been railing lately about ridiculous consumption of refined sugars. By diabetics who can "inject" themselves and how unfair that quick fix is to those who suffer from mental illness and/or addiction who have no such quick fixes. Yet, when I see ppl in MH or addiction treatment and they are consuming great qtys of refined sugar--to me that is another form of self medication. Yes, eliminate the mood-altering "drugs", but diet is also important.
In my view, the govt and insurance companies have chosen to coddle diabetics and provide them no/low cost treatments to counter their poor life and food choices. On the other hand, they turn their eyes away from MH and addiction b/c treatment does not have a quick fix and "it's just too much trouble" to provide adequate treatment.
Started smoking at age 14 a year after my father died. I’m gunna be 28 this month and I’ve been 26 days sober now. It’s been tough but tough times don’t last, tough people do. So I am fighting the good fight, looking to live a healthier life. I always smoked to help my depression but in reality it was just like throwing a blanket over a mess, doesn’t go away unless you truly fix it. God bless friends
update on how you're feeling?? the first month is hard especially when you think hard and rapidly... I ended up being perpetually board while sober and started again after 4 months being sober, but i wake up everyday wishing i didn't. the day will come again soon and ill fight through the boredum and force myself to see challenges and obstacles as a purpose and motivating factor in my life. wish you the best take care.
@@cadii9649 fall 7 times, get up 8; best of luck to you my friend
@@cadii9649 that’s my problem, perpetual boredom. Cannabis always made me feel content and in the moment. When I wasn’t high I felt like the walking dead, Bored and not engaged with anything. I realised once I started taking my exercise seriously that I just needed to replace that easy dopamine hit and get rid of my stress and anxiety with physical activities and daily goals. I think as humans we’ve become to relaxed and that we underestimate how exercise helps with depression and ultimately brings happiness and dopamine.
Don't worry about being tough good luck bro
Thanks Doctor. I have no idea what quitting attempt I am on or how many times I’ve watched/listened to this. You really help a lot of us understand our brain and what’s going on, which helps fighting the addiction.
Dear dr. Huberman, Im a psychiatry resident, in a month of writing this comment I am taking my psychiatry exam to become a full-fledged psychiatrist and all I have to say is: thank you! For I have used many of your videos for education purposes in order to get a deeper insight on neuroanatomy, and neurophysiology, much like this one and you have helped me so much!
Literally 2 hours ago I thought to myself: „Damn hasn‘t he made one for Cannabis…“
Andrew: There you go…
I requested this one a few weeks ago so I wonder if there were a lot of requests leading up to this video
Same here 😨😱
The algorithm can hear your thoughts
As a chronic user, who uses every day, generally all day, it started fun but how burdensome it has become.. Thanks for the information, hopefully it can help me quit.
the anna lambecke podcast about addiction is really good too
Damn bro. I've been there off and on, you've got this, hang in there. Currently quitting again, the lack of sleep is the worst...
It could be worse, it could be opiates you're coming off. Then the no sleep is a whole new world of pain
cannabis is the biggest thief of ambition
Yeah, daily is too much. Once or twice per week seems more healthy
thank you for this. really fascinating. i'm a cannabis user that started experimenting with it for relief from IBD pain, but kept using it outside of flare-ups recreationally because it was very fun at first. After enough heavy use I couldn't stand the slowly rising levels of anxiety and paranoia that I was feeling even when not high (for the 1-3 hours after waking up that I'd actually let myself be sober)
I'm in the middle of a break... and yeah, the full effects of it become real apparent when you don't have it... and by day 3 your endocannabinoid system is totally on its own. I'm nauseated, anxious as hell, sweating, barely sleeping.. and when I do, its uncomfortably vivid nightmares.
I would like to use it again some time with way more moderation; but like any other recreational drug the effects never stay fun forever.. even with moderation you're just merely delaying the arrival of its demons.
I think for those of us that insist on continuing to use it for recreation, maybe we have to accept taking breaks from it is just part of the system.
For medical patients though it'd be amazing if someday these studies result in maybe a medication isolate (like how we derive tylenol and stuff like that from plants) that gives them an improved benefit vs. risk profile.
I love this video. This confirms a lot for me thank you. My mother was a heavy smoker and exposed me to smoking heavily at 11 years old. My depression as a youth was horrible and packed full of manic episodes. I continued heavy use until at age 31 in 2020 after another episode I finally threw in the towel and became completely clean and sober threw 12 step programs. Still going strong and not looking to go back. Through lots of work my mental health has improved immensely! I still have to work on my metal health constantly but it by far has been much better without weed and alcohol.
Day 3 of Sober October and I can't fully express my gratitude to you for sharing this today. I am a chronic user (all day, every day) and I was not only oblivious to the fact that I was harming myself, I actually believed cannabis to healthful to my mind, body, and spirit. The divergent thinking I experienced with cannabis was so liberating and intoxicating that it seemed to be a divine plant medicine. Using cannabis has allowed me to view my reality with an awe and wonder I previously found lacking in my every day living experience. This is enlightening. I am humbled. Thank you for releasing me from my ignorance. I am suffering withdrawal symptoms far more than I could have conceived of, but after watching this I am resolute in my decision to be sober. In fact, you have changed my mind and entire philosophy in less than 3 hours. Thank you, Andrew 🙏
What you said is true just don’t abuse it
@@stringbender3 I’ll have to second that! To piggy-back on what you said: It’s not that weed is entirely good or bad, it’s exists within a spectrum.
It’s like drinking; Huberman also discourages the use of alcohol. However, if alcohol is used responsibly and in moderation, it could be an effective tool to better leverage say, more social connection, which can have a net-positive on one’s life.
These substances should be seen as tools, used with caution and discernment. When we use substances, whether “healthy” or not in order to numb ourselves as an escape from reality, this is unwise and will always lead to disregulation of some kind. This even happens with, as I mentioned, “healthy” habits. If someone uses working out as means to run from unrecognized emotions (like trauma), this too can lead to imbalance, over-exhaustion, injury, etc.
Human connection is another example. Little is more valuable that healthy social connections but when used in a codependent way, people get real needy, weird and maybe even predatory.
The key here is evaluating honestly with ourselves what we can and cannot consume in healthy moderation. Not deluding ourselves into justifying addictive behavior. So OP, I agree it sounds like quitting cannabis is a good idea for you but that doesn’t mean it’s inherently bad. I say this as someone who uses cannabis rarely and intentionally and has received great insight from consumption that is arguably impacted my life for the positive. Ryan Sprague is a great resource for this information and unique perspective with this plant.
For me cannabis was the only thing that made my life tolerable for a good part of my 20s. I missed a section of sequential math, school became untenable, I failed at work, became ashamed of what was mental health declining, socially isolated myself, and was living with a alcoholic who was verbally abusive. Surrounded myself with people with some of the same issues, I nearly killed myself mentally, now I’m picking up the pieces of what is left of my potential, and telling myself my body and mind can heal and that what is left is useful.
aye man, you got this homie. Im in a similar space, and slowly getting myself back together. weed was the only thing keeping me sane, but now i gotta play catch up so I can live the life I deserve with whatever potential I have left. Dont ever give up man, you have far more potential than you can imagine
Hi, healing yourself is always worth it ! Maybe check out Pete Walker's book about Cptsd, it's very encouraging and R. Brown's book Metabolic Madness for a healing from the physical side up . and maybe try cold showers or winter swimming in nature 🙂
Wish You luck !
Weed helped me not kill myself and made me finally feel ok
@@turboterpsool man ever tried finding a way besides a drug to not kill your self. Coming from someone who threw them self off an over pass broke both my legs. I could blame alcohol or weed I smoked that night but depression isn’t cured by thc cbd use we know this. It’s like putting a bandaid on a problem holding you stagnant.. I still smoke weed but im not going through a gram of oil every two days either. Just saying ask your self how you would be after a year of nothing ?
@@Gosmoke. It could also be that he realized that even without the drug he was still depressed. Then the thinking will be more along the lines of "If I'm going to be depressed either way, why not use something that makes it more bareable". A lot of depressed people I know who take meds for it admit they're still depressed the medication just helps them keep living their life, weed can act the same way.
This would explain why it is so helpful for people dealing with PTSD. No matter what the feelings people have if they use cannabis it has never caused an overdose death. So if it makes you feel bad you can live to avoid it in the future. Unlike alcohol or tylenol, or fentanyl. It is a subjective personal experience. I’m glad they are finally studying this. Thank you for the information.
It shows how far we have to go to actually understand the plant. Humans have been using cannabis as a medicine for over 8.000 years (the first mention in a Chinese medicine book)
Andrew Huberman, your podcast sessions have been so insightful and eye opening to me. Please keep putting it out there. Your podcast on ADHD was absolutely amazing useful tools I can support my 7 year old with
Addicted to weed for more than a decade. Managed to quit for a year with a month of everyday use somewhere in between that period that made me realize that sobriety is just better and quitting MJ was the best decision in my life. If you are reading this and you are in this vicious cycle of addiction know that it is possible to quit AND enjoy life. Don't let the first period of withdrawals discourage you.
I thought I read somewhere that cannabis is non-addictive.. It is habit forming, however.
@@WokeAFMillennial Addictions aren't in substances. They're in a person's relation to a substance/behavior. People can become addicted to damn near anything. Gambling, sex, video games, shopping, social media. People are especially prone to becoming addicted to substances that directly affect the reward pathway of the brain. So addictions to things like alcohol, heroin, nicotine are especially common for regular users. Weed is one example of a substance that people can become addicted to. People are generally less prone to becoming addicted to weed than these other substances, but addiction to it is possible.
Addiction is a term that means compulsive physiological need for and use of a habit-forming substance, characterized by tolerance, physiological symptoms upon withdrawal, and continued use despite negative consequences.
CBD has been amazing for people overcoming addictions as it can really improve stress response, anxiety, depression, etc. I help people get started with high quality organic (USDA certified) CBD grown in North Carolina. If I can help or send more info, let me know. Blessings to you on your journey of recovery!
I did quit, stayed sober for more than 6 months and life sucked without it so I went back to it, but this time in a more responsible way, I bought a vape, I usually don't go over 180* I start at 170. The high is lighter, you don't feel your body heavy, you can move and do things easily, you have an increased appetite to do anything, just 2-3 puffs is all I need for a few hours and I'm ready to do anything without feeling like shit. But hey to each his own.
@@enridemi3886 interesting… so ur vaping ur weed at only 170 degrees? I may try that… im usually at 400 degrees.
because of Dr. huberman I started smoking Cannabis every day. thank you sir, you saved my life
Thank you, I have been chronically using weed from age 14 to 25 with only 2-3 years off in between but usually i am a daily smoker, and I have been battling to stop and the chronic use definition has helped me change my approach to cannabis, I will no longer ingest daily as I feel it's effects slowing me down at age 26. I look forward to getting my clarity back. Thank you Andrew for your intel on what chronic and non chronic use is. I always would find an excuse to go back to daily use but this podcast really set the tone of how the substance must be regulated and not over used.
Huberman's symposiums on all of our favorite substances (nicotine, alcohol, and marijuana) have definitely thrown a wrench in how i live my life. i quit nicotine 4 years ago, which was the hardest and most drawn out struggle of my life. i stopped drinking as habitually months ago, and definitely felt its subtle effects on my mood with more clarity. i've been smoking weed for 20 years. it is time to adjust and grow again outside of the comfort of my addictions. thanks for shining the light doc!
Weed is nothing like quitting nicotine in my experience..... Nicotine is the devil in plant form
@John Your life maybe painful today, and for months to come if you desire to change as mine currently is.... however we’ve no idea how infinitely better life can be running on our own dopamine circuits..... Watch Hubermans podcast on dopamine, it takes time and self love to rebalance the brain to homeostasis.... life is a blessing to those worthy enough to truly live. YOU ARE WORTH LOVING AND LIVING MY FRIEND💪🇨🇦👌
@John P.S. most times I don’t wash my hands after pissing, I believe I’m strengthening everyone else’s immune systems 1 touch at a time🤣😳😳😳🤫🤫🤫🤫🤫🤫🤫
@@grandwizard9088 no doubt about it. a demon of the nervous system that is purged one breath at a time
@@johnman559 stronger than ever
I’ve always heard weed isn’t addictive so I’d always thought I was weird because I have absolutely been addicted to weed for most of my life at this point. From the ages of 17-44 I’ve basically been high unless I was at work. Thankfully I’ve been a functional addict and my wife and kids are understanding as I have high anxiety and I’ve always told them (and myself) that weed helped. And it did seem to help until the last several years as my anxiety and resulting depression have never been worse. Whenever I smoke or eat and edible my heart always races and my anxiety level is so high that I get chest pains and have to talk myself down from a panic attack several times a day. Being high is not enjoyable at all anymore. I’ve tried to cut down of my usage dozens, if not hundreds, of times but within a short time I would always be back to using it daily. Or else I would substitute it with alcohol and be back to smoking within days because I don’t like hangovers at all and the older I’ve gotten the worse the hangovers are. Recently I finally got it through my thick skull that at some point through the years the weed had turned against me and instead of helping my anxiety it was making it ten times worse. I finally made the connection that I can not control my usage and that I have to quit everything completely and be completely sober or else I will be back in the same position of daily use and hating life. Been completely sober since October 25th of this years and it’s the best thing I’ve ever done. Listened to Andrew’s podcast on cold exposure and I’ve been doing cold showers twice daily until I can afford a cold plunge and that has really helped my mental health, along with daily exercising and eating healthy (no more munchies lol).
Keep up the good work! Love your awakening.
Good for you! Enjoy this new chapter of your life and all the gifts that it brings!
Great job quitting! You should be proud! The first days are the hardest for me, but I highly recommend abstaining from alcohol for sobriety’s sake. My personal relapses have always been when I was too drunk to care, even several months into my sobriety. From there it’s a very slippery slope to daily use. Best of luck! Also, working out helps enormously with cravings.
It's strange how so many people are never addicted. It doesn't seem to be chemically addictive like nicotine/heroin. A person can develop a tolerance and feel withdrawal symptoms as their body resets (but not like alcoholic "DTs"). Some people can be addicted to anything (eating, working, gambling, the internet). I usually think cannabis addicts fall into that category. Using it to fill a psychological/subconscious hole (like food-aholics, work-aholics). Does that sound possible? If so, then quitting cannabis doesn't really fix the underlying problem. Mindfulness (in the present moment) could be a good alternative. Talk therapy too.
sounds like an excuse, just bounce between the extremes homie stay in flow ya kno
Anyone reading this, Please stay mindful of your cannabis consumption 💓 don’t let it turn into a physical + emotional necessity. I used it for my mental health (started 6 years ago) and somehow three years later I was codependent. I was not able to come to terms with that until this year (another 3 years later). I realized that overuse or constant use was making me more anxious and more depressed. I was unable to have positive thoughts but cannabis “helped” me sit with certain uncomfortable feelings. I quit three weeks ago and the first two weeks were tough but this week I feel so much stronger, much more capable of dealing with the mental health issues I have! That uncomfortable feeling is there for a reason we have to work through the issues that we have! I see depression as a spiritual sickness. Important to find healthy coping mechanisms and not look too much outside of ourselves for comfort and help. Have compassion for yourself! I have compassion for you and what are you going through 🌟 Wishing everyone the besttttt ✨
Stop letting we be such a multiple thing unless you're really in it with your doctor and he's telling you what this is and what that is because you're talking about somebody needs to be a chemist and a doctor will have to be together to explain how this is gonna affect everyone so stop listening to the nonsense talk to your doctor and all it is is not necessary
@@myrtlemoore7611 ???
Thank you for this. I love learning about the brain and you explain everything so simple and clear. I can't wait to listen to the other podcasts. I appreciate the info about CBD which I started taking few months ago because it's so easily accessible now mainly for sleep and stress. I am not so young but I appreciate the info and will dose myself.
I chronically used cannabis from age 15 to 22, stopped and started again from age 24 to 26; know I'm 29. All I can say is that my life is running perfect now. I'd say I feel more motivated now that I don't use it, and maybe more emotionally stable. Don't have anything against it, but I think it's obvious that a healthy life is always going to be better than a life full of bad habits. I focus on training every day, 6 times a week, reading and working. I focus all my addictive personality on getting better as an individual doing those things, all the things I consider that make me improve as a person. Let's see how far we can go. Quit your bad addictions and turn them into your strengths; get addicted to your own improvement. You have a huge potential. Greetings from Spain!💪
Smoked near daily since I was 14. About to turn 30. Quit a week ago. I've had my fill. *I feel unstoppable without it in my way now.* I leaned into it at a young age as a coping mechanism, which then became a habit, which then became my norm. Much less harmful than alcoholism, sure, but... I'm good. Didn't even watch the episode but I'm glad it's here for anybody who needs to hear it. If you're trying to quit, I believe in you. You've got this.
One weeks isnt enough to share an opinion but BEST OF LUCK!
You for sure smoked today
"I feel unstoppable without it in my way now" - funny you mention that, I feel paralyzed with it in my way.
@@amsears60441 Love vs fear. God vs darkness. Choose a side my friend. Faith over fear. ✝️💪
explaining the effect and going into some detail about the actual mechanisms and especially how and what part of the developing brain is impacted is so incredibly important.
I believe that there seems to be a spiritual dimension to addiction that often goes unaddressed in discussions. It's an important aspect that deserves more exploration and understanding.
For me it was that I was looking for my spirituality in drug usage, I would find it at times but could never hold it.
Live completely sober now, no drugs, no alcohol, no sugars, only food and water, exercise, good sleep, reading, and a routine. I find that I am holding on my spirituality every moment and that it is something that is growing within me.
I was a marijuana smoker for 38 consecutive years. I was also dependent on it the entire time such as after a meal, a shower, before/during/after work, post orgasm, nap, EVERYTHING. Last February of 2022, I stopped using marijuana with minor to moderate withdrawal symptoms. Almost an entire year later and I feel the withdrawals and cravings even worse than before. I cannot let my family and various opportunities I earned go to waste but it is so difficult to overcome addiction. God help and be with me.
Your brain wired in a certain configuration while using THC for such a long time. It will take time but it will rewire without, the brain is plastic in thats sense.
This is much more difficult than people realize. I used cannabis for @ 50 years. I have been in neurofeedback therapy for 5 years for physical & emotional trauma. Because my brain is being rewired from treatment, I was able to completely stop pot @ 2 years ago. After a lifetime of smoking I have no thoughts about it at all. I tried it once a few months after quitting and it was the worst experience of paranoia and fear that I’ve ever had.
I highly recommend looking into neurofeedback to help you regulate your brainwaves into a healthier pattern. This therapy has saved my life!
There is life after pot and it feels good!
👍💪
Did you experience insomnia? What were the phases of your withdrawal symptoms after quitting?
@@victoriabell4284 I’ve been dealing with insomnia for years, I had brain surgery 20 years ago on my pituitary for Cushings disease. It is an endocrine disease, I’ve been dealing with side effects for years. Weight up & down, sleep issues etc. I think pot just exacerbated my issues. Now that I haven’t smoked for @ 18 months now, I’m much more clear headed, no depression but my appetite is out of control.
I have had over 225 neurofeedback sessions to redirect my brain waves and it is probably why I was able to finally walk away from pot. I highly recommend this therapy to reduce your dependency on pot. Heal your brain, be yourself.
i pray for you, i smoked for 38 years and got pneumonia, smoking no matter what will harm your lungs, do it before you get cancer, or tumor or blood clots, fortunately for me my tests came back negative, i did pray going through the cat scan, the Lord heard me and and gave me a second chance at life.
Thank you so much Dr Huberman, this was a lifesaver, I can’t appreciate you enough.
I’m 23 and have been a heavy user since I was 20 (COVID did it to me). I’ve been trying to quit for the past year and a half - currently I’ve been sober for a month and a half. This episode made me never want to touch it again, and I hope I don’t. It had me in a chokehold… I honestly think psychological addiction is worse than physiological addiction (cannabis addiction is usually characterized as the former but obviously physical withdrawal is real), because you have to rewire your brain into thinking you don’t need it. It’s hell. But I’m determined this time
i really hope youre doing well, im trying to quit this shit so badly and its really, really difficult.
@@aecra will be 3 months sober in a few days! Stick with it, it’s so worth it. The pink cloud is real and it will unfortunately fade, but life is truly so much better with a clear mind, stabilized emotions, regulated eating, and regulated sleeping.
Cannabis helped me tremendously. I had stopped when I was 20'ish because "I don't like how it makes me feel" (panic, paranoia). Decades later, retiring early, realizing I had forced life to be what it had been (a control freak, living reality through a movie playing in my head -- a "narrative," not just experiencing reality authentically), I tried it again. It was like when I was 20 again. Panic, fear. Very overwhelming and unpleasant. I kept trying it 2-3x a week.
That gave me huge insight into how I had blocked/distracted myself from for decades. The panic was my subconscious "hey! what are you doing? I've worked a lifetime building this wall, and now you're exposing yourself..." It helped me see how my thoughts work, and how certain beliefs (of myself, the past, the future) aren't real. I was insulated from that kind of reality. And, I needed to be insulated. That's why it didn't feel good (facing myself, the truth instead of a story I tell myself about the truth the way I want it to be).
I smoke everyday (for 10 years). The panic, etc. isn't much. It's more like a reality check. I've stopped for a month or two at a time. I don't notice much change (however, when I resume, the cannabis is much stronger. Apparently there's a tolerance that builds up. Stopping occasionally can be good.).
I think it's important to mention that the human body (and canine, etc.) evolved with a endocannabis system to uptake compounds in that plant. It's not like alcohol which is purely toxic (the root of "intoxicated." The only medicinal use is sterilizing wounds & equipment.). Constant use may not be ideal. But, I would encourage people to use it occasionally (visits to your mind. Once a month, year? We're clearly wired to benefit from it. Not using it at all seems unbalanced. It's not addictive beyond the potential to be addicted behaviorally to anything like collecting, gambling, food, online activities, etc. I'm not denying there are people who claim to have been addicted. But, it's not addictive like alcohol, nicotine, meth, etc.).
I especially recommend it to people who say "I tried it but didn't like how it made me feel." I think that's a huge clue that there's something there (to see, experience). Remember that it wears off largely after 30 minutes. When you're in the midst of it, just commit to letting it be what it is while it is. It's going to go away. It's all in your head.
Well said. Couldn't have said it better.
Mark. you deserve a comment pullitzer for this shit bro. Great dissertation.
@@vision10345 I agree. I smoke from young teen now I’m 20 and now it gives me that same panic anxiety so now I use every blue moon alone.
Can you smoke it now and relax again?
@@turboterps absolutely
Dear Andrew, I am listening to your NSDR protocol every morning since posted it and will do it for 8 weeks long. Will let you know which effect it will produce on my focus. So far so good! I even can't skip it even if I want! Also, I am transferring all your ideas to my yoga students, my daughters and my friends! Thank you so much for providing this free of costs science to us!!!
I own a CBD store in Nampa idaho where THC is still illegal (medical and recreational) and I loved hearing everything you said! I’m very honest with customers when they come in because I’m not looking to just make a buck, I want people to feel better in whatever aspect they are needing. I know most people in my industry won’t say 1/2 the things (truth) you shared.
Thank you for this podcast. It was powerful.
My 70 year old sister and her husband have been smoking cannabis for 50 years. My sister smokes maybe once a day and my brother in law is an all day, every day smoker, by 6pm he is completely paranoid, he scares me. During these times he can be very verbally aggressive, it’s very worrying.
What about your sister? Is she normal after that long of smoking even if its less than her husband?
@@Lisuuun she had severe post postpartum psychosis after the birth of her first child when she was 25 and recovered after treatment. Over the last 15 years or so she has frequent periods of anxiety and depression for which she won’t seek treatment. I know she has trouble thinking clearly and logically. She’s a different person than the girl I grew up with and shared a room with until I was 15. You don’t get a glimpse of that old personality anymore. They live on a secluded 8 acre property and grow as much cannabis as they want.
@@Rose-zn5ql im not defending THC, im rather against daily use but im wondering whether her problems are caused by smoking or something else, anyway good luck to you and your family
I LOVE weed, and while it does have its benefits there should be no secret (especially now with this well structured video) of how detrimental it can be to the human body if consumed regularly over a long period of time. The past two years I’ve been relying on weed a lot to get me through life and it is starting to show. It’s time to make a change 🙏🏽
I feel you man, I too love weed. I got lucky in that I didn't even start smoking until I was 25 and it really helped me through some difficult times in my 20's. I'm 30 now, and after 5 years of smoking fairly regularly, a lot of the negative health effects are starting to show. I'm about to go to grad school within the medical field, and I'm growing concerned that it may be impairing not only my short term memory, but my long term memory as well. It seems that my time with cannabis needs to come to an end as well. Hopefully you end up quitting and improving your life.
@@nwright14 you got this man, we can improve one day at a time.
@@nwright14 I’d enjoy speaking with you more in depth. Similar outlook.
@@TheDapperDad absolutely, would love to talk as well. Shoot me your contact info.
Best of luck ! I've been smoking heavily since I was 17, I'm 23 now and a little over 2 months sober and I'm so proud of myself
High thc marijuana can be very detrimental to brain function and I hope more heavy users realize that
I’ve been quietly waiting for this one. Can’t tell you how grateful I am for such clarity and clear explanations of these chemicals and processes. Thank you Andrew and team. I’d love to see more on this and related topics.
Love your channel! It's very interesting to have all this information first hand, mostly when you lead to all these studies that have been done on this topic. Keep up the good work!
I think it is like with everything, different people -> different outcomes. For some people cannabis wont work or is even problematic (anxiety, panic attacks, loss of motivation etc.) but for others it can be very beneficial (lower inflamation, better mood, stress reduction, more self esteem etc.)
But never good for the lungs period
Being mindful and present is the first step towards understanding the true value of using substances. It's important to have an honest awareness of how these substances affect you and to be aware of any changes in your physical and mental state. The effects of substances are not static and change over time. Developing mindfulness and being aware of your feelings is key to assessing whether a substance is still serving you. Engaging with mindfulness and staying on the path of self-discovery, even when it's not straightforward, can help you find what works for you. Take this as a personal experiment and don't be afraid to let go of what doesn't work.
YES YES YES
Am afrad I've been using it to stave off anxiety x2 or x3 daily, each session being like 4-5 hits.
@@goldenpony822 if you're still having trouble, just remember that it's a temporarily relief, and that overtime your baseline anxiety will go down
Many addicted to drugs knows they suffer more than it gives a positive experience but the letting go part can take some courage for some. They still might get some good but a overpowered with the negative effects so the attachment can be strong..
This is the comment right here
Hi Mr. Huberman! I discovered you on 2 bears 1 cave and I appreciate your style of education. It makes it easy to fully accept the information when you present it objectively as you do.
Just wanted to say thanks! 20 minutes into this episode and I'm very interested to understand cannabis more deeply
I've suffered for years with debilitating anxiety after coming off opiates the doctor gave me, going out was big ordeal that left me exhausted. I now smoke 1 spliff an evening and it's not just helped my anxiety it's gone altogether! My confidence has returned and I'm now back in work. I tried lots of anti anxiety meds off the doc but none worked. I understand its not harmless but for me the results speak for themselves
I smoked weed consistently for 5 years and when covid hit (I'm a hcw) it sent me straight into a depersonalized state for almost a year where I lost my essence, felt like the shell of a human, and even lost a little empathy. I did not have the REM stage of sleeping (the deep sleep where you dream) for those years, so you could gather I was not properly resting. I relied on it for insomnia, appetite stimulation, and anxiety and it worked wonders for months! I felt alive again when I started, but after years of use its almost painful to think about getting stoned because my body doesn't respond to it anymore. I also noticed my creativity has plummeted, I have no motivation to become inspired. Since I've stopped, my dreams are slowly coming back, I'm making more sense of trauma I had repressed with the plant, and I'm overall living happier. I hate that lots of medicine works this way where it helps and then doesn't. For anyone who read this, thank you and I wish the best for all of us!
I haven't dreamed at night or had quite the motivation I used to in a while now. Your comment is very helpful.
Why am I completely different to you guys?😂I am guaranteed to dream if I take them, and the dreams are most intense and profound when I take them, I would wake up sweaty but feeling very energetic and just good. And I am completely the opposite to all your negative effects, I actually feel more like a human and live more instead of living in my own head, it also cures my depression stages like magic. It’s definitely not because of the strains since I change suppliers all the time and don’t even bother to pick a specific plant, I just grab whatever is there. I think the difference is the dosage that I would never be “stoned” as you described, I always take them very slowly until I find a sweet spot, and usually 3 joints can last a month for me, if it’s edibles I only restock them once every 3 month.
@@potatorekt7046 that's the difference...3 joints a month vs 30+ 😂
@@shaycarter2602 Yeah, so I guess it’s not a bad thing by itself since I only had good outcomes for 4 years especially for my depression, anything good but taken excessively will become bad, even if you just drink too much coffee you will get the opposite of the desired effects.
@@shaycarter2602 I still take them almost daily, but just a small amount every time, I would distribute one joint to one week.
Multiple Sclerosis warrior, very recently beat Stage 4 Stomach cancer and daily Cannabis user. I’m looking forward to seeing the information in this video.
5 years clear this month last scan on the 18th...Had cancerous tumour in my esophagus took some of my stomach out with it. I found Paul Stamets (Mushroom Scientist) liquid mushroom extract. Don't know if it worked, but if nothing else it gave me some hope. Good Luck Moving forward my brother.
Sorry so many of you have had negative experiences with Cannabis.
I am Autistic and found Cannabis (first time user) around a year ago. 38 years old
Cannabis has been an absolute game changer for me and in some ways a super power in regards to mental and physical health.
So good ❤
I am autistic too and it saved my life when my TCA was horribly.
Or that’s what you say to yourself, to keep smoking ;)
@@armands6245 LoL...I agree, take away weed and they'll see the damage done
Thank you for this knowledge! I have been a user and abuser since I was 15 and gone through various programs growing up. Never have I been informed like these videos. Again thank you!!
Right enough is enough. Been a chronic user between 18-26(Current age). I convinced myself it was the perfect, harmless vice for me as I was a hyper productive individual who needed to relax at the end of the busy day. After a crippling year of OCD, anxiety, suicidal thoughts, long term breakup therapy and SSRIS, it is time to stop this habbit once and for all. I don't think weed is the sole perpetrator of my issues but I'm convinced it has exacerbated them and possibly lead to this horrific year for me. Best of luck to those on the same path.
You can do it! I love weed, but I quit two weeks ago. Tired of needing something to keep me feeling 'normal'.
@@watertiteman congratulation👏🌹❤️😊
hope you keep it up, 80 days is a good milestone!
This channel is so informative and insightful, I think I've learnt more in a couple of your podcasts than in years of being at school
Right?!?! I've absolutely learned more in his podcasts than my entire education existence!! 😅😅
I’ve been a chronic user from age 18-25 and am now 26 trying to completely cease thc use with a few failed attempts in the last 2 years. Please consider a podcast on health restoration from thc use as many can benefit from learning the tools to accomplish some brain health restoration and understand the effects on those (myself included) trying to stop at over 25 years of age. Thank you so much for your time in providing this information as it can truly save lives!!!
As a cronic cannabis user from the age of 18 to 29, you have scared the shit out of me. From the bottom of my heart, I am more greatful than I can describe here. I just started sober October so the timing is perfect. I am never going back.
PLEASE do the episode covering what people like me can do to help reverse some of the damage I have caused. This episode coupled with that is priceless and life saving. I just wish I could have seen this at age 18.
I would quit and focus on the core tenets of health: sleep, morning sun, exercise. Maybe deliberate cold and sauna etc. we have episodes on all of these. You can reverse the damage. Learning new information for the brain repair aspect will help too. You can do it!
@@hubermanlab Thank you for the reply and encouragement, it means a lot! I will work hard to apply what I have learned, and continue to use these tools to learn more. What you are doing to present this information in a clear way while making it accessible to everyone is incredible. I know myself and countless others appreciate it more than you can imagine. Thank you!
@@hubermanlab Thanks a lot for this. I'm almost 23 and started smoking at 19, and I found this seriously disturbing, and it made me want to quit immediately. It's a bit exciting to think about not needing it anymore.
These episodes are such a gift. I don't think we'll ever be able to express how much these impact our lives in a profoundly positive manner (unless I win the lotto, perhaps). The understanding you are able to impart every week has completely changed my life for the better. Thank you!!!!!
His info on sleep supplements alone completely changed my reality!!!! Neuroscience > therapy .....that's just my opinion but it's objectively correct lol.....
Slow TV Norwegian
Most eye opening video ever this stuff should be talked about more
This is the info and the knowledge that needs to go viral. Urgently
I wish Andrew’s podcast was around when I was 16. He’s so clear, persuasive and measured.
I thought the same! I did a degree in alot of this stuff... But wow if these had been available when i was younger... 🤔. Still better late than never.
me too! But Dr. Huberman was not even born when I started smoking 😅
It’s not like you would have listened then so lol
This has easily become one of my favorite poecats. This show is amazing and huberman does a more and exceptional job at explaining these things for the common person
I have been smoking regularly for about 2 years now. However, I also smoked occasionally before, with friends every weekend. So far I only smoke at night and sometimes before the gym. It has helped me achieve greater depths within myself and my character, I have become more disciplined to my goals, and become more creative. I mostly like to be alone when I smoke so my mind can run loose. Sometimes I end up in videos like this, most of the time I write and imagine ideas. I just feel a bit more love for myself when I smoke, like I'm accessing a sacred time, seize the present. I do think it affects people differently and I also don't know a lot of people who like straight sativa. It feels like Hybrid and Indica are the most popular now a days.
Absolutely loved this deep dive because it gives me so much information about how I experienced psychosis.
Just a question Dr. Huberman: you mention in this that people will have either a good (calming/mellow/creative) experience with cannabis, or a negative (paranoia, anxiety) experience and that those are usually pretty stable for that person.
I was a fairly heavy user about a little over a year ago and it was extremely helpful- I could calm down and get tasks done and not overthink my day.
Until I ended up in the ER and subsequent psych ward with psychosis to be eventually diagnosed bipolar 1 (I also listened to that podcast episode- fascinating!)
When I came out, medicated and all I avoided cannabis for about a month, but then I tried it again and had the absolute opposite effect. Full blown panic, I could not stop crying, and my second time I did this I ended up with severe insomnia that lasted for 8 months (no medication could get me to sleep).
So I guess the question would be, what might have caused this "medicine" that was helping me turn to be my worst nightmare? My suspicion is that it was part of what triggered my bipolar that presented with insomnia manis but I still can't wrap my head around what happened.
Shoot, I have been an almost everyday smoker for the past 15 years 20-35. I could list multiple benefits, the main one being the CTE issues from concussions in the NFL. I clearly see the effects of my mind slipping away from me. Very scary. This dude kept it real. Thank you, I never thought I would face the day of no longer smoking because it has helped me so much, but I am not ready to lose my mind. Pray God gives me the strength to fight this fight.
You got it brother. I too smoke everyday
Thx for this info. Been “there” since I was 20 and now I’m 67 and after listening to this I can clearly see how it has destroyed a lot in my life although I still been achieving so much, but all love relations and partners I lost through the years. I’m grateful for now having the info I need to change my life to even better 🙏
Is this you on the pisture? No way you are 67!
It's helped me more than any other thing.
I try not to smoke it so I minimise lung and other damage but I was able to quit psichiatric meds with the supervision of a doctor of course and controlled conscious (I think this is really important so you don't fall in addictive patterns) use of cannabis. I was diagnosed with BPD so let me assure you, benefits for anxiety, anger issues, muscular and bone pain and more can be enormous if you do things right. That and meditation, good nutrition, sleep and physical activity. Every person is different
agree 100% , everyone is different , and everyone use it differently , its hard to tell if its good or not because it depends on the person.
Used it daily from 14 to 19 . Had its benefits in the beginning reducing anxiety, but then I started using the plant too much , and obviously that wrong approach caused my addiction to the substance. To those who say it’s not addictive, I got to the point of selling personal belongings to buy it… I have been 2 years sober from it .
I am 65,and have smoked weed since I was a teen.I use it because it makes me feel great. I agree with much of what he says. When I use it ,I love being active(skiing,biking,hiking,etc). It enhances creativity (love art,appreciate nature,love learning).I stopped smoking before work,because I noticed that it seemed to be affecting my speech. Now I only see use it in my free time.I use it because it makes life a bit more fun.
_"I noticed that it seemed to be affecting my speech."_ Could you describe that? I've smoked daily for 10 years. I can't say I've noticed a speech difference. But, then again, maybe I sound different to people than I think I do. Not sure what to look for. (Sean Penn in Ridgemont High? "Dude! I'm hitting myself on the head with my tennis shoe!").
Have you had any health problems regarding you're use of weed directly?
Finally someone my age 63 lol I agree however when I smoke I can not paint at all I have to be straight to create art which I find surprising.
@@funafterfifty7833 _"I have to be straight to create art"_ You know how they say "art is in the eye of the beholder?" Would this state be conducive to some other style of painting? (Jackson Pollock comes to mind). Something totally different, outside the box? Or a different art form? Clay? Photography? If you have an artistic mind, it seems like there would be some kind of alternate expression for the alternate conscious state your in (closer to your subconscious).
2:02:10 bookmarking right here to remind myself of the negatives. I’ve been smoking for over a decade chronically, everyday since 17. Hearing this information from someone I really respect is helping me quit. Thank you Andrew.
Maybe that slightly feminizing process isn't that bad, I rather see a more feminine society with greater empathy and sensitivity than seeing those roid taking gym douches who run on testosterone being parodies of themselves, as long as you exercise, eat healthy and use weed moderately I don't suppose you'll have any serious issues, but I get that chronic daily use isn't moderate at all, if you truly love it you can build a healthy relationship to it tho, but it takes time and more effort than giving it up entirely
You won't quit. Damage is done.
as a girl this is not good because i will keep smoking.
@@OP-lk4tw for real, society is too masculine, damagingly imbalanced
Quit November 8th. Almost 3 weeks sober. Thank you Andrew.
I’m 32 years old and I’ve been smoking entire THC carts every 3-4 days. 80-90% THC for the past year or so. Previous to that I was smoking grass all day since I was 26. I’m thankful I didn’t start in my younger years but I’m ready to quit after watching this video. Thank you Andrew 🙏🏼 I’m excited to see what my brain is really capable of. I can clearly see the damage I’ve already done.
Tip for all those who try to quit smoking cannabis:
Quitting will create a "hole" in your routine. You need to fill that "hole" with something like sports, social life, pursuing your passion. It's easier to fill the "hole" one shovel at a time.
If you just quit and don't fill your day, you will experience thoughts of craving which make it hard to persist.
Smoking less is good. If it takes you two or three weeks to fill your "hole" completely, so be it. You still fill the hole and it doesn't feel hard.
Good advice