Andrew Huberman: Professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast. This is a solo Essentials episode revisiting science-based tools for relationships.
What this episode covers
This Huberman Lab Essentials episode unpacks the psychology and biology behind desire, love, and attachment. Huberman explains the four childhood attachment styles from Mary Ainsworth's 'strange situation' research and how they predict adult romantic attachment, then frames love as the coordinated action of three neural systems: the autonomic nervous system (the 'seesaw' of arousal and calm), empathy circuits (the insula and prefrontal cortex), and 'positive delusions.' He covers the Gottmans' four horsemen that predict breakups, the famous '36 questions that lead to love,' and a self-expansion study showing how feeling 'filled up' by a partner changes how attractive we find others. He closes with the hormonal and dopaminergic basis of libido and three over-the-counter supplements with peer-reviewed support.
Also referenced (named, not recommended)
Maca
various
“the studies on maca are quite convincing that consumption of 2 to 3 g per day of maca, which generally is sold as a powder or a capsule”— Andrew Huberman
Tongkat Ali (Longjack)
various
“Another substance that has been shown to increase libido across a range of human populations is so-called tongkat ali. This is an herb”— Andrew Huberman
Tribulus Terrestris
various
“The third and final substance slash supplement that I want to touch on as it relates to libido is called tribulus terrestris”— Andrew Huberman
Big reveals from this episode
- Childhood attachment style measured in toddlers is strongly predictive of romantic attachment style decades later in life.
- The third neural circuit critical for forming bonds is one associated with 'positive delusions' (belief that only this person can make you feel this way).
- Cites the Gottmans' 'four horsemen' (criticism, defensiveness, stonewalling, contempt), with contempt as the strongest predictor of divorce.
- Calls contempt 'the sulfuric acid of relationships' and the antithesis of empathy and autonomic matching.
- Discusses the claim that two strangers answering the '36 questions' can fall in love, and why narrative synchronization makes it plausible.
- Counterintuitive: driving dopamine too high blocks the parasympathetic arousal needed to actually become physically aroused.
- Names maca, tongkat ali, and tribulus as three over-the-counter supplements with peer-reviewed evidence for increasing libido.
Worth remembering
- Attachment templates are malleable, and simply knowing they exist is one of the more powerful ways to shift them.
- Studies of WWII bombing showed children's stress physiology mirrored their mothers' for decades; calm mothers produced calmer children.
- Empathy is essentially 'autonomic matching,' with the insula splitting attention between your own internal state and another person's.
- The idea that testosterone drives libido while estrogen blunts it is false; both hormones are required for libido in men and women.
- Maca (2-3 g/day) increases subjective sexual desire independent of any change to testosterone or estrogen levels.
- Indonesian tongkat ali (~400 mg/day) may raise free testosterone by lowering sex hormone-binding globulin.
- A double-blind study found 6 g/day of tribulus root for 60 days significantly increased aspects of sexual function.
- When people listen to the same narrative, their heart rates tend to synchronize even when not in the same room.