Understanding the Impact of Chronic Stress on Your Brain | Dr. Robert Sapolsky

Mark Hyman

Oct 16, 2024

Episode description

Stress isn’t just in your head—it’s rewiring your brain. In this episode, I sit down with Dr. Robert Sapolsky to dive into the science of stress and its profound impact on mental and physical health. We explore how chronic stress damages the brain, particularly the hippocampus, leading to cognitive decline and mood disorders. Tune in to learn powerful strategies for managing stress, from mindfulness to exercise, and discover what it means for your health and society at large.

In this episode, we discuss:

The difference between short-term (acute) stress, which can be beneficial in small doses, and long-term (chronic) stress
The impact of stress on brain health
The argument that free will is an illusion, as our decisions and behaviors are largely driven by complex biological processes and environmental factors
How stress interacts with genes and the environment, influencing behavior, health outcomes, and the body's ability to cope with stress
How chronic stress triggers inflammation throughout the body, contributing to various health problems
Effective ways to manage stress, including mindfulness, physical exercise, and proper nutrition

View Show Notes From This Episode

Get Free Weekly Health Tips from Dr. Hyman

This episode is brought to you by Rupa Health, Pendulum, Thrive Market, and Our Place.

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Pendulum is offering listeners 20% off their first membership order at pendulumlife.com/farmacy. Discount applied at checkout.

Head over to ThriveMarket.com/Hyman today to received 30% off your first order and a free gift up to $60.

Upgrade your cookware, appliances and more with Our Place. Head over to FromOurPlace.com and enter code HYMAN at checkout to receive 10% off site-wide.

Episode description

In this episode, we discuss:

The difference between short-term (acute) stress, which can be beneficial in small doses, and long-term (chronic) stress
The impact of stress on brain health
The argument that free will is an illusion, as our decisions and behaviors are largely driven by complex biological processes and environmental factors
How stress interacts with genes and the environment, influencing behavior, health outcomes, and the body's ability to cope with stress
How chronic stress triggers inflammation throughout the body, contributing to various health problems
Effective ways to manage stress, including mindfulness, physical exercise, and proper nutrition

View Show Notes From This Episode

Get Free Weekly Health Tips from Dr. Hyman

This episode is brought to you by Rupa Health, Pendulum, Thrive Market, and Our Place.

Streamline your lab orders with Rupa Health. Access more than 3,500 specialty lab tests and register for a FREE live demo at RupaHealth.com.

Pendulum is offering listeners 20% off their first membership order at pendulumlife.com/farmacy. Discount applied at checkout.

Head over to ThriveMarket.com/Hyman today to received 30% off your first order and a free gift up to $60.

Upgrade your cookware, appliances and more with Our Place. Head over to FromOurPlace.com and enter code HYMAN at checkout to receive 10% off site-wide.

Mindsip insights from this episode:

Recognize luck in your capacity to change habits

Your capacity to change your habits is not a matter of willpower but depends on having the right neurobiology and life conditioning, which is a form of luck.

#habits

#neuroplasticity

Recognize behavior is shaped by biology, genetics, and experiences

Your behavior is determined by a combination of your biology, genetics, and life experiences, leaving no room for what we traditionally call free will.

#genetics

#mind

Manage environment to mitigate stress-related gene vulnerabilities

Stress-related genes don't doom you to a disorder but create vulnerabilities that are expressed only if you experience the wrong type of environment.

#genetics

#stress

Prioritize social bonds over status for better health

For baboons, having a lot of grooming partners results in a healthier body than being a high-ranking male.

#health

#relationships

Recognize stress dynamics in social hierarchies for better management

A baboon's stress hormone levels are much higher when fighting a lower-ranking challenger (a threat) than when challenging a higher-ranking individual (an opportunity).

#stress

Recognize permanence of brain damage from long-term depression

Unlike hippocampal shrinkage from the disease Cushing's, which can recover, the brain atrophy from long-term major depression appears to be more permanent.

#brain

#depression

Manage chronic stress to reduce brain inflammation

While high doses of cortisol are known to be anti-inflammatory, chronic stress is actually pro-inflammatory in certain parts of the brain like the hippocampus.

#cognition

#stress

Mark Hyman

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