Porn Addiction and Mental Health: Andrew Huberman

Andrew Huberman discusses the potential effects of pornography on men’s testosterone and mental health, particularly in the context of the millennial generation’s exposure from a young age.

Dangers of Pornography

One of the main issues with pornography is that the brain is a learning prediction machine. When individuals, particularly young people, consume a lot of pornography, their brains learn to associate sexual arousal with watching other people have sex.

This learned response may not necessarily translate to real-life sexual interactions with a partner.

Huberman pointed out that excessive pornography consumption can lead to individuals becoming voyeurs, as their brains become programmed to find arousal in watching others rather than engaging in intimacy themselves.

The podcast also touched on the concept of “fapentropy,” which suggests that the intensity of the content individuals seek out for sexual gratification will escalate over time.

This means that people may require increasingly extreme forms of pornography to achieve the same level of stimulation, leading to a diminishing return on arousal.

Huberman emphasized that extremely potent stimuli, such as highly palatable food, extreme pornography, or thrilling experiences like bungee jumping, set a high threshold for dopamine release in the brain.

The higher the dopamine peak, the bigger the drop afterward, often falling below the baseline. This can lead to a cycle of pursuing dopamine peaks through the same activity, which may not be sustainable in the long run.

While Huberman acknowledged that the issues surrounding pornography could also apply to food or real sex, he stressed the importance of being cautious and mindful of the biological consequences. He suggested that taking breaks and allowing the nervous system to reset through low dopamine states, or “dopamine fasting,” can be beneficial.

The dopaminergic system, Huberman explained, is designed for motivation and pursuit. It provides the energy needed to seek out food, water, and reproduction. However, when individuals constantly pursue dopamine peaks without moderation, it can lead to imbalances in the nervous system.

Pornography on Testosterone Levels

Huberman, explained that pornography triggers the release of dopamine and short-term increases in testosterone through the observation of sex, rather than actual human contact.

This can be particularly concerning for young, highly plastic brains that are more susceptible to rewiring. Individuals who engage in excessive porn watching may struggle with romantic interactions later in life, as their brains are not conditioned to respond to real-life situations.

Moreover, repeated dopamine-seeking behaviors, such as watching porn, can lead to diminished dopamine release over time.

As a result, people may compulsively engage in the behavior to obtain even small amounts of dopamine, similar to drug or alcohol addiction.

Huberman emphasized that the availability of pornography can be detrimental to the developing brain and compared its impact to the opioid crisis. He also noted that pursuing pornography instead of relationships can lead to dysfunction in one’s twenties and thirties, as every species is driven to protect its young and reproduce.

While the impact of pornography may vary among individuals, Huberman advised against its use, likening the difference between videos and still images to the impact of a movie versus a picture on the nervous system.

Ultimately, he stressed the importance of protecting the brain’s circuitry and being mindful of the potential long-term effects of pornography on testosterone levels and overall well-being.

Porn and Dopamine Depletion

Dopamine, a neurotransmitter that plays a crucial role in motivation, reward, and pleasure, can become depleted when individuals are overwhelmed with intense stimuli, such as violent or sexually explicit content.

Huberman emphasized that the strength of the stimuli is a key factor in dopamine depletion.

While horror movies have existed for decades, the intensity of violence and sexual content in modern films has increased significantly.

When the dopamine system is pushed too hard, individuals may experience a sense of underwhelment and dissatisfaction with life.

To illustrate this point, Huberman shared an anecdote about a friend’s 21-year-old son who was struggling with a “failure to launch” syndrome. The young man had stopped working, exercising, and engaging in productive activities.

After hearing about dopamine depletion, he decided to abstain from video games, phone usage, and other stimulating activities for a month. Within 25 days, he had resumed running, lifting weights, and heading back to work.

Huberman emphasized the importance of knowing when to “shut the valve” on stimulating activities to maintain the ability to enjoy them. Just as overeating can lead to diminished enjoyment of food, constantly engaging in highly stimulating activities can lead to dopamine depletion and a decreased ability to find pleasure in life.

The same principle applies to physical activities such as training and ice baths. While these activities can provide a significant boost in dopamine and norepinephrine, excessive engagement can lead to diminishing returns and potential harm.

Huberman cited a study that found a 250% increase in dopamine from a three-minute ice bath, but cautioned against prolonged exposure or daily repetition.

In conclusion, Andrew Huberman’s insights highlight the need for balance and moderation in our engagement with stimulating activities and physical challenges.

By understanding the concept of dopamine depletion and its potential consequences, individuals can make informed decisions about their lifestyle choices and maintain a healthy, fulfilling existence.

More from this Episode

Huberman’s Sponsors


InsideTracker –

Headspace –

Logitech Event – Rethink Education: The Biology of Learning

Supplements from Thorne:

Support Research in Huberman Lab at Stanford:

Huberman’s Socials

Instagram –

Twitter –

Facebook –

Website –

Newsletter –


Review on Dopamine: Exposure & Dopamine:

Leave a Comment