There’s an uncanny trend of Huberman dropping a podcast, right when I need it the most. Thank you. I wish school lessons were as interesting and actionable as these podcasts. It breaks my heart to have the timeless knowledge discovered, but not distributed.
In one way or another, we all have roughly the same experience. One's problems and solutions is also wealth to our fellow. Thanks Huberman and possibly the people who requested this topic (and also the algorithm).
Dear Andrew, I'm a PhD student in chemistry and just want to say that your work apart from changing my life style, also change the way I express and communicate my research. That's invaluable to me and I'm deeply grateful
Interesting. I was wondering if students were picking up on this aspect of the podcasts. He's masterfully clear and organized. They say clear speaking comes from clear thinking. And I love that he always has extensive notes to keep him anchored. Preparation! No one is above preparation! Good luck with your program.
09:25 willpower and depression are on opposite spectrums. If you don't believe there will be positive outcomes in the future (depressed), you will find it harder to engage your willpower 14:54 will power does not deplete. It is replenishiable. 22:58 when well rested, our tenacity is greater. Conversely, when sleep deprived, sick, in physical pain or emotional pain willpower diminishes. Being distracted also affects negatively. 01:07:30 definitions of tenacity and willpower Tenacity: "No matter what you do or say to me, no matter what you put in front of me, I WILL ___" Willpower: "No matter what you do or say to me, no matter what you put in front of me, I WON'T___" 01:58:40 to increase capacity for tenacti and willpower, then it is good to reward yourself occasionally (not always) after you success tenacity with something you like
"If you believe that willpower and tenacity are unlimited then you can increasingly engage in challenging task after challenging task" This was worth the two hour listen just to hear this finding
The moment i stumbled upon this channel, i feel like my life have shifted into the better direction where i have been putting more and more effort into doing what i should be doing, and i believe i am not the only one feeling this way. So thank you again Dr Andrew for making this channel and inspiring us to become a better versions of ourselves.
@@Beepbeep_its_treasure you can do this! The first few days are the worst. Congratulations on making a wonderful healthy decision. A great gift to you. I quit vaping a couple months ago, and now I’m off all my medications, one good thing leads to another.
Unbelievable consistency in excellence on this channel. The preparation that goes into every single episode on this channel makes me feel so respected as a viewer (and awed at the amount of work, frankly!) and so honored to be in the company of Four Million subscribers who I feel a positive kinship with because we all appreciate what's here. I see Dr. Huberman is doing some live events and I have to imagine that attendees actually do feel some sort of positive bonding getting together in person and knowing they have common ground that is such high ground.
I listen to your podcasts all the way from Zimbabwe. Now I'm watching it on TH-cam. Thanks for making critical information available to the ordinary guy
William James; "Do something everyday for no other reason than that you would rather not do it at all." Dr Huberman, you have been a life saver! Thank you! Obviously that quote was for this podcast. The following is for every dopamine podcast of yours, especially the one with Dr. Lemke. "Do not pursue pleasure, for thou may have the misfortune to overtake it." Don Quixote Man of La Mancha
Here are the top 10 key points from the podcast transcript on building tenacity and willpower: 1. Tenacity and willpower are different from habit execution as they require intervening in our default neural processes and expending effort and energy. 2. Tenacity and willpower exist on a continuum, with apathy and depression on one end and grit, persistence and motivation on the other end. 3. Our ability to generate tenacity and willpower rides on our autonomic nervous system function and balance. Things like sleep, pain, emotional comfort and lack of distraction modulate our willpower. 4. There is evidence that willpower may be a limited resource that can become depleted, and potentially replenished by glucose. However, beliefs about willpower also impact whether it is limited. 5. The anterior midcingulate cortex (aMCC) is a brain hub that generates tenacity and willpower by allocating neural energy and resources. 6. The aMCC gets input from brain areas governing autonomic function, motor control, reward, context-setting, interoception, etc. 7. Activities we resist doing can build up the aMCC and increase future tenacity/willpower. Cardiovascular exercise is one method shown to increase aMCC volume. 8. We can build willpower by adding "micro-sucks" - small challenges we resist doing. This activates the aMCC. 9. Difficult cognitive, physical or emotional challenges can build tenacity/willpower. Pushing beyond comfort builds the aMCC. 10. Occasionally rewarding yourself after exercising tenacity reinforces the behavior and builds future capacity. ------------------------------ Here are some suggestions for taking action on these key points to improve your life: - Prioritize quality sleep, stress management, and avoiding distractions to support your willpower capacity. - Reflect on your beliefs about willpower. Adopt a growth mindset that it can be strengthened over time. - Add in small challenges that require willpower - things you don't want to do. Start small and build up over time. - Pick a new physical, cognitive or emotional challenge that pushes you. Commit to sticking with it, even when difficult. - After completing a willpower challenge, celebrate successes. But don't over-reward every small win. - Monitor if certain activities deplete your willpower. Adjust your schedule to conserve willpower for priority tasks. - Notice when you're drifting into apathy. Take actions to re-engage your motivation and willpower. - Each day, identify 1-2 moments to engage your willpower. This will build the habit over time. - When you lack motivation, focus on taking the very next step rather than the entire challenge. - Ask for support from others when working to build a new habit requiring willpower. An accountability partner can help. - Remember that each effort to build willpower expands your capacity going forward. Progress compounds. The key is to start small, be consistent, acknowledge successes, and gradually increase the willpower challenges over time. Building willpower takes patience but pays continuous dividends.
Thank you Dr. Andrew Huberman for yet another episode from you - I sit here on my mat in Denmark 🇩🇰 with a big smile and a warm feeling in my heart seeing this new episode from you entering my space. Makes me so happy each and every time because I know it = new learning for me - thank you again and again ☀️👏👌!
As a trainer and a coach for over 26 years… I have always been a believer of doing something HARD every day… However, listening to this I have learned it’s not just something hard, but something hard that you don’t WANT to do… “mini sucks” 🎉
I'm so grateful to you for starting this podcast. Not only you share valuable and precious life advices but you also keep on feeding young and hungry minds such as mine. I’m an undergrad in Biology, and my dream is to become a Neuroscientist (in Italy there’s no bachelor in neuroscience), and while I’m away from home for Uni I find comfort in these episodes, which remind me the beauty and potential of this discipline and everything that it concerns. Thank you Dr. Huberman for keeping my spark alive while I lay the groundwork for achieving my goal 🙏🏻
Thank you Dr. Huberman, you've been huge help to me, it goes beyond just communicating science. I've been overwhelmed these days I have a lot on my mind right now, some serious concerns and few small thing I can't stop thinking about, so naturally my sleep suffers, two days ago I couldn't calm down, let alone fall asleep it was 3AM and I had demanding tasks next day. I tried NSDR for the fifth or sixth time that night, in the middle of it I heard clearly in my head your voice saying "You are in control of your nervous system, you direct your perceptions and your actions" I don't know why I started crying. I don't remember stopping crying but I fall asleep and first time in weeks I had good night rest and felt refreshed, soothed and almost invincible.
I have known about huberman since highschool. A teacher introduced me to him. The amount I have learned throughout the years has been incredible and it's helped me change for the better. I'm so happy to see him now all over social media. Everyone could learn a lot from him. He's so knowledgeable.
This is very imp podcast for me, as I was entering the " what's the point of doing hard things" zone, and started to consciously remove myself from things that felt tough and uncomfortable. This resulted in lack of motivation, and now as you said in will power and tenacity. This podcast is going to help in the times where I feel the same, like reminder of why we need to do the things irrespective of the success. I am also going to develop few tasks for me with varied levels of will power and tenacity requirements throughout the week so that I am always actively working on building them. Thank you so much for sharing these valuable insights, truly helpful.
Thankyou Andrew for providing so much great content to people around the globe. Please do podcasts on: -Epigenetics & nature vs nurture Debate -Children/Teenagers suffering from learning & Intellectual Disabilities, autism or dyslexia -The science of risky impulsive behaviors -Scientific studies on meaning and purpose in life -Overthinking, Intrusive thoughts & Daydreaming
So to get better at doing hard thing, I should practice doing hard things. And to increase my chances of doing hard things, I should make doing hard things rewarding (preferably intrinsically). Roger that! Thank you for another great episode and for all you do!
Question is how do you do hard things to begin with? Seems to me like while you’re not providing the initial spark of willpower with these suggestions, you’re offering tools and strategies for those who have the motivation to start. Once they take that first step, your guidance helps incrementally build and strengthen willpower over time, but how does one get that first umph???
@@Kbanktin my life it's been a combination of two things: 1. Immediately get physically moving, even if that means just getting off the coach. 2. Focus on something I can do right away and then give myself a mental high five for doing that. For example, today I'm going to do my pullup routine at the park after work. There's a good chance that when it's time to go I'll be comfortable and won't want to. As soon as I feel that "ugh, I don't want to" I'll immediately tell myself "Go!" and then get up and put on my shoes. "Boom. Nailed it!" is what I'll say when I put them on, then I get moving quickly to get out of the front door, and that move>reward process will continue all the way through the workout. That initial burst of energy I give myself by saying "Go!" and just moving is what provides that umph. Otherwise I end up sitting there contemplating it and trying to talk myself into it. No amount of talking myself into it is going to do as much as as me just getting moving and doing something small and achievable right away. I even had this dialogue pass through my head one night My protest: "I don't want to." My response: "What does that have to do with anything?" Lol
@@Kbankt I would think the answer is by starting small, as small as you need to in order to ignite that spark. Find the simplest "hard thing" that you face in life and do it. Maybe something as simple as making your bed every morning as soon as you get up and acknowledging to yourself that you're building T&W by doing so. Then add the next hardest thing once the first has become habit.
From my experience- education creates motivation. Meaning, I have to be throughly convinced that a task is of great benefit to me on many levels before I begin engaging in it.
I discovered you about 7 years ago when I was researching the brain and way before you started your own podcast. I listened to you being interviewed by other podcasters and loved your information delivery. Amazing to watch you grow!
"Microsucks" such an awesome concept. I have encouraged all of my kids to participate in an endurance sport during middle school and high school, because learning how to play the head-game is so important to future success in this world. Now Dr. Huberman, you have so kindly given me a brain region and the actual science behind why competing in these endurance sports works. As a faculty member, your contributions via this podcast have become my favorite way to nurture myself, after devoting so much of my energy to my family, my students and my research. Thank you, this work that you do is my favorite part of my commute and my week.
Since listening to this episode, I've started asking myself this question every single day. I can already see how it's changing my life and wellbeing. The question is: "what would my life look like if I consistently do what I don't want to do?" Let your days be the answer, and see what happens. I've been looking for a scientific discussion on willpower for years. Also, the idea of "questions being more powerful than answers" is another gem that I've learned from this podcast. I can't thank you enough, Dr. Huberman. You're changing and improving so many conscious experiences.
*A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms( equal to about a 1/8-cup or two medium mushroom.A day may lower your risk of cancer by as much as 45 percent. Mushrooms are a power source of ergothioneine,amino acid and antioxidant prevent or slow cellular damage*
I found the relationship of the autonomic nervous system and willpower/tenacity very interesting. And I love the podcast but after I was done listening I couldn’t believe I listened to this for 2 hours to learn that just doing the hard thing is the protocol 😂
Sometimes I think of it more like "here's everything science has on this topic" rather than "here's the answer to a problem". I've just accepted I'm gonna me here a while but, like you said, it's interesting.
But there was also discussion about how *knowing* one is doing that or consciously doing that has its own effect. That was a bit of a twist. And many people might add exercising this part of the brain to their list of *reasons* for resisting the cookie -- it's good for me and it's also good for my brain and that will make it easier to do in the future or easier to do something else I don't feel like doing.
I could write an essay here on how much these podcasts have helped me "do better" by adopting a growth mindset. Suffice it to say, I'm grateful to have discovered the channel. The topics discussed are interesting and informative, and I believe beneficial to anyone who wants to gain a better understanding of their self. Long-story-short, thank you, Andrew Huberman.
I'm a recovering porn, sex and love addict. And I have to thank you Dr. Andrew, for listening to this episode has allowed me to understand the mechanisms put in march since this morning, when I accidentally came into contact with an stimulus that could otherwise cause me to relapse (or at least slip back a bit) into unwanted behaviors. Understanding and naming those mechanisms have boosted my capacity to maintain tenacity and keep working through the resistance. The struggle is indeed the reward. It is hard to put thoughts into words but I hope I've been clear as to how much this episode has already affected my life and kept me in course. Thank you from the depths of my soul, Dr Huberman.
never seen him so excited about stuff he does his best to walk us through and get across just a bit of what is essential to get stronger in all ways. hats off 🤠
Can I just say that Dr. Huberman, you are singlehandedly an invaluable huber man who lives rent-free in my brain, and I invite you to keep pouring this "spectamazing" information. I can't wait to consume more! You've totally lit up my anterior mid-cingulate cortices to no end. I have learned so much more in my car while driving than I ever did in a classroom! I am grateful for you, Andy. I get this feeling that you're such a good person that you could easily be a good friend of mine. I hope you don't think that's crazy. -Reggie
Andrew! Thanks for doing for what you are doing. You are an amazing human being coupled with the art of explaining the most complicated things in the simplest way. Always look forward to Monday's. God bless you.
Had to track down this episode after you dropped a teaser about the aMCC in your conversation with David Goggins. To bolster my willpower, I might have a t-shirt printed that says, “I’d love to…but I’m busy building my anterior mid-cingulate cortex.” 😂 Thanks for your consistently enlightening, extraordinary work!
🤯🤯🤯. While this episode was definitely not a "microsuck" (and therefore not building up my anterior cingulate cortex) it gave me frameworks and tools grounded in sound evidence for engaging my anterior cingulate cortex for building willpower and tenacity -- keys for learning, growth, resilience and perhaps longevity. Huge thanks to Dr. Huberman for putting together this great episode and for my new favorite word "microsuck".
I wrote in to recommend Dr. Dweck's work and contributions to the show earlier this year. You featured her work on the growth mindset a couple months ago, about a month after I wrote in to the show. Good to see you continue to feature her work.
As one of your audiences, I decide to dive more in neuroscience by myself. It may take months or years but I believe it's good for me and everyone I care about in the long term by using new knowledge and also increasing my willpower and tenacity. Thank you so much, Dr Andrew Huberman! All the best, Jake.
I've loved the podcast! From my experience lot of the things you are referring into creating more willpower from getting into the unconformable situation of new environments (new tasks, places, people) is a positive feedback into generating more willpower in general. I see this into my perspective of a person that is eager on doing more things and specially different things. But one thing that I've struggle specially when talking to friends or family is in how we can generate this kind of internal change when there is none. We always talk about how to include new things in people that are permeable to do so, but how to do the same in finding the hook in people that don't that is the difficult part.
Thanks Andrew 🙏 Gratitude towards you comes so easy when you constantly put out such high level, helpful, life-changing even information. Your doing God's work mate, much appreciated my friend
It's ironic how I listened to this podcast because I suck at doing hard things... only to find out i need to do hard things in order to improve my willpower😂 Just wondering how I should gather that first amount of willpower to practice hard things Apart from my pathetic situation I totally get the message of this podcast. Thank you for sharing all the good knowledge!
I've been called out so many times lately. I went to your Chicago talk and was called out (not personally) for vehemently refusing to do cold showers, even entertaining the idea of a cold shower makes my skin crawl. Then again today. I usually don't have trouble doing the hard things or feeling uncomfortable, but for some reason I CANNOT convince myself to take a cold shower. Maybe this will be the motivation I need in order to take that step.
Your tools seem to offer a common theme. The power of the mind is awesome. The STOICS got it. Willpower and tenacity are similar to 2 out the Four virtues: discipline and courage. They accomplished them through another virtue:wisdom. Recognizing the dichotomy of control. There are some things we can and cannot control. Being aware of our choices , habits, attitudes toward a life of improving ourselves and others by surrendering our egos can certainly give us a greater will to live😊 thanks for the science behind it.
Thank you for sharing your knowledge and help. I eagerly await each new episode. I’m completely enthralled by every new thing I learn. You’ve helped me and others more than you’ll ever know.
Always a pleasure never a chore, is it the only myself that seems to just drift asleep partway through each episode. No fear just means I get to listen more than once, many thanks from a science lover.
I wonder if electrical stimulation of the anterior mid cingulate cortex would have any effect on the survival rate of cancer patients. Or the healing rate of other injuries. That would be an interesting study to make. Andrew, thank you for making your vast knowledge and insight on these incredibly interesting topics freely available to the world. It is highly appreciated. I have been watching your videos for a while. You not only teach topics, but also the scientific method and way of thinking. The way that you always presents the different sides of a case as well as carefully referencing the sources has taught me to strive to be as thorough, critical and well-balanced in my thinking as you are. The Huberman lab is truly a gift to humanity. Thank you!
Now that the term “anterior mid cingulate cortex” is playing on repeat in my head, it will take willpower and tenacity to make it stop! 😂😅 Thanks for another great episode!
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And there we have it! Perhaps the reason why I keep choosing, and persisting, with hard relationships. My tenacity serves me so well in many areas of life … study, work, overcoming setbacks … I love to solve the hard stuff … but in the same way that anorexia takes tenacity too far, I have turned myself inside out trying to find solutions to relationship issues. Luckily, the recent series with Paul Conti taught me about the generative drive - so maybe I might create a protocol where I resist putting my energy into relationships unless and until we connect on the basis of our generative drives. Maybe I’ve got the wrong end of the stick, but who knows… it can’t hurt to test my hypothesis. Happy for fellow scientists to point out potential flaws in my reasoning, suggest steps for the experimental design or to put forward an alternative hypothesis for testing … after all, who doesn’t love a bit of abductive reasoning on a sunny afternoon 😊 Thank you Andrew Huberman! I refer and defer to your insights across several elements of my work - it’s a joy to listen to your podcasts and I send people to your channel at every opportunity. 📚 Who needs stars, that was a 🍩 🍩 🍩 🍩 🍩 episode!
Can you do an episode on SSRIs and Antidepressants (like Xanax) long term effects on the body? Even after quitting. Watched almost every episode you made, and couldn't find this kind of deep dive, and this would be super useful for family members who are dealing with depression Thank youuuuu for everything you do!
Xanax is not an antidepressant,rather an anxiolytic(Medication that decreases anxiety).I recall that he made a video about SSRIs,how they affect body and Depression in general.
@egeenc9297 Thanks for the informative post re Xanax.😊 It seems a bit 'beside the point' of this request by the OP, however (imo). Perhaps they should have requested an episode on long-term effects of psychopharmaceuticals for depression (?) Having said that...found this in a Google search (hope it's factual)🤷♀️... "Xanax is sometimes used as a frontline treatment for depression. The drug calms electrical activity in the brain, and that can help people feel a sense of euphoria and contentment. When Xanax is removed, people can experience a rebound form of depression." Thanks for the clarification on Xanax, though.😉 I also would have assumed it's an antidepressant.
@kinanhamwi -, that would be interesting to know. I kind if think there may be a dearth of data on longterm usage for these drugs. - may be wrong, though 🤷
@@egeenc9297 Perhaps now it's not, years ago it has been prescribed a lot for depression, and people I know took it for years until doctors started prescribing SSRIs instead, the ask here is to see if these years of taking Xanax would have a longterm effect on the body (same for SSRIs)
@@barbarafairbanks4578 I really hope so, people I care about are impacted by this, and whenever asking a doctor: how do I quit taking these SSRIs, the doctor would not give an out....
I am an older gal. My dad is still very alive and recently told me I "give up too easily" ( based on some 5,7,and nine year old decisions). Yet as an older person I have manage=d to obtain a degree and post grad and am currently embarking on a Masters degree (on a separate subject to initial degrees). I find I have tenacity etc....did I learn this from daddy??? No from Andrew Huberman who has given me the tools. I am eternally grateful for having someone "in my life" (as an extended concept) who can offer advice (considering he is my son's age!!). Iam forever grateful. Hope all of you are too. Aren't we glad Andrew gave us our interest in science!!
Got a protocol in place to start working on this: everytime Huberman mentions AMCC in this video, I do one push up. Now seriously, this is an amazing finding and really interesting topic.
Many thank yous Andrew, another most fascinating subject. Some of it, plausible and not surprising. And some very interesting surprising. Here's to deciding tenacity/will power are limitless. Thank you again. 😁
With all due respect, Professor, the title of this podcast instantly reminded me of that song from the 2000s, that went like: "10% luck, 20% skill, 15% concentrated power of will.." 😅
Dr. Andrew Huberman, thanks for this incredibly insightful episode on tenacity and willpower. The detailed discussion on the neuroscience and psychology behind willpower, as well as the practical tools and protocols you provided, are truly valuable. I found the exploration of the "ego depletion" theory and the role of beliefs in determining willpower particularly enlightening. Your work continues to inspire and educate, making a significant impact on how we understand and enhance our mental resilience. Much obliged
If we reward ourselves in engaging in activities that utilize tenacity and willpower, how does that align with your previous teaching that we need to engaged in activities for the sake of the activity. i.e. rewarding oneself (increasing dopamine) before, after and during the activity undermines the effort and enjoyment of the activity itself??
Another exceptionally enlightening and transformative episode. I genuinely consider you to be a contemporary Aristotle, and the world undoubtedly benefits from your profound insights, making it a richer and more enlightened place.
thank you for your brilliant content as always! can you please do an episode on dissociative amnesia (from trauma) and its links with personality/behavior changes and changes in the brain etc? it’s a heavily under explored topic and something that can be very useful to learn about especially for people who know someone who has suffered from trauma related amnesia.
So I need to get plenty of sleep and do exercises in order to increase my willpower. But first, I need the willpower to go to bed early and start doing exercises 😂
As a sidenote to anyone reading this: there's a question MANY fight trainers will ask their new fighter: "out of all the training you hate doing, what do you hate the most?" The answer is usually running. So the trainer has the fighter do as much running as possible in their training regime. This podcast really shines the light on why it's so tremendously important - willpower development
This will help me with the students I work with who feel that mustering up the will to follow a teacher’s instructions has no payoff for them. So grateful that you share your knowledge!
It's 10pm in Australia, I'm so fucking drunk, (it's my birthday. But I will be damned if I do not watch another episode of Huberman Lab when it is released. THanks for all the information big man.
This is why we have the saying “if you want something done, give it to a busy person”. Busy people are constantly exercising tenacity and willpower to maintain and increase momentum
As a catholic we learned to do this as small children. We were encouraged to make small sacrifices daily and occasional larger ones. I love your talks, God bless you.
doesn't this episode provide some insight into the neurological basis of burnout? The anterior midcingulate cortex gets repeatedly boosted by activity that the sufferer doesn't want todo, making it easier todo stuff they don't want todo!! a positive feedback loop. This happens to the detriment of the rest of the human organism, parts of which eventually collapse?
I've been trying to share the Huberman Lab with the people I love and with a many neuroscientists I know, but when they see the length of the episodes they get intimidated. Is there anyone that had had the same problem? I'd really like them to see the full videos, because I had been listening to this podcast since day one and it has improved the quality of my life a LOT
Invite them on a road trip! The only thing I can think of. There’s a clips channel, though. And I think maybe you should start there. Best of luck. I too try to share the good neuroscientist’s podcasts.
🎯 Key Takeaways for quick navigation: 00:00 🎙️ Introduction to the podcast and the topic of tenacity and willpower. - Understanding the difference between tenacity and willpower. - An overview of the brain structure related to tenacity and willpower. - The goal of the podcast in providing science-based tools for enhancing tenacity and willpower. 03:42 🍖 Maui Nei venison sponsorship and its nutrient-dense properties. - Highlighting the importance of high-quality protein intake. - Recommending Maui Nei venison as a source of nutrient-dense protein. 05:08 🛏️ Helix sleep sponsorship and tailored mattresses for quality sleep. - The significance of sleep in mental and physical health. - Customized mattress recommendations based on a sleep quiz. - Offer details for savings on Helix sleep products. 06:07 🤔 Distinguishing tenacity and willpower from habit execution and apathy/depression. - Differentiating between habit execution and the effort required for willpower. - Placing tenacity and willpower on a psychological continuum. - Highlighting the role of motivation in navigating this continuum. 10:16 💡 Overview of the psychology of willpower and the concept of ego depletion. - Introducing the concept of ego depletion and willpower as a limited resource. - Discussing the history and research surrounding willpower as a finite resource. - Acknowledging the controversy and alternative perspectives on this concept. 21:12 🧠 Understanding the Autonomic Nervous System - The autonomic nervous system consists of the sympathetic and parasympathetic branches. - These branches are in competition and balance to regulate alertness and relaxation. 22:47 💤 Sleep and Willpower - Willpower and tenacity are influenced by the quality and duration of sleep. - Sleep deprivation, physical and emotional pain, and distraction can diminish willpower. 26:15 🌙 Prioritizing Autonomic Health and Stress Management - Taking care of autonomic health is crucial for consistent tenacity and willpower. - Zero-cost resources like sleep and stress management tools are available to improve autonomic function. 29:04 🍪 The Concept of Limited Willpower - Baumeister's studies suggested that willpower is a limited resource. - Resisting temptations like cookies can deplete willpower for subsequent tasks. 36:13 🍬 Glucose as a Potential Willpower Resource - Experiments linked glucose availability in the brain to willpower. - Drinking glucose beverages between tasks seemed to replenish willpower. 42:51 🧠 Willpower and glucose availability - Willpower may be linked to glucose availability in the brain. - Experiments on willpower involving glucose-rich drinks and artificial sweeteners. 43:20 📊 The Stroop task and prefrontal cortex - The Stroop task and its role in testing prefrontal cortex function. - How performance on the Stroop task depends on time pressure and other factors. 45:13 🧪 Beliefs about willpower and glucose - The impact of beliefs about willpower and glucose on self-control. - Research on the relationship between glucose ingestion and willpower performance. 46:36 🔬 Balmeister's counterarguments and the tools for willpower - Balmeister's counterarguments to the glucose-willpower connection. - Introduction to the physiological neural understanding of tenacity and willpower. 47:57 🧠 The anterior mid-singulate cortex - The significance of the anterior mid-singulate cortex in understanding tenacity and willpower. - Multiple lines of evidence supporting its role in willpower. 01:00:03 🧭 The anterior mid-singulate cortex's role in motivation - How the anterior mid-singulate cortex is linked to motivation and academic performance. - Evidence of its involvement in resistance to temptation and successful dieting. 01:03:05 🤝 Anterior mid-singulate cortex in depression and learned helplessness - The relationship between anterior mid-singulate cortex activity and depression. - How learned helplessness relates to neural activity in this brain area. 01:04:13 🧠 The role of the anterior mid singulate cortex in willpower and resisting behaviors. - Anorexia nervosa and its association with heightened anterior mid singulate cortex activity. - Superagers with youthful cognition have a larger anterior mid singulate cortex. 01:05:35 💪 The link between the anterior mid singulate cortex and tenacity. - Tenacity and willpower as expressions of "I will" or "I won't." - The graded nature of willpower and its relationship with context. 01:16:51 🔌 Stimulation of the anterior mid singulate cortex and its impact on willpower. - The sensation of pressure and readiness to resist induced by stimulation. - Control experiments confirming the specificity of anterior mid singulate cortex stimulation. 01:19:36 🔄 Allostasis and the role of the anterior mid singulate cortex in resource allocation. - Balancing resource allocation based on motivational goals and challenges. - The concept of allostatic load and its significance in regulating behaviors. 01:25:10 🧠 Anterior Mid Singulate Cortex and Willpower - The anterior mid singulate cortex is a crucial brain area related to allocating energy and activation for tenacity and willpower. - It's not only a hub but also receives input, and its activation levels increase in challenging situations. - Engaging in hard tasks elevates anterior mid singulate cortex activity, and its plasticity allows us to build tenacity and willpower. 01:30:10 🏃♂️ Cardiovascular Exercise and Brain Volume - Engaging in three hours of moderate-intensity cardiovascular exercise per week can maintain and even increase the size of the anterior mid singulate cortex. - The compliance with this exercise regimen was high, indicating its effectiveness in building tenacity and willpower. - Other forms of exercise, like calisthenics and stretching, did not show the same impact on brain volume. 01:39:10 💡 Building Tenacity and Willpower - To enhance tenacity and willpower, engage in activities that you're not already doing regularly. - The key is to choose activities that present resistance and require you to overcome challenges, whether physical, cognitive, or emotional. - This engagement of anterior mid singulate cortex can lead to improved tenacity and willpower across various life domains. 01:45:30 🧠 How to Build Tenacity and Willpower - Building tenacity and willpower involves engaging in behaviors you don't want to do. - Pick challenging tasks that require effort and resistance. - Incorporate "micro sucks" (challenging tasks) into your daily routines to activate the anterior mid singulate cortex. 01:49:41 🚫 Hazards of Overusing Tenacity and Willpower - Overusing tenacity and willpower can lead to unhealthy behaviors, such as eating disorders. - It's essential to strike a balance between building tenacity and maintaining a healthy relationship with life and goals. 01:55:38 🔄 Closed Loop of Tenacity and Willpower - Engaging tenacity and willpower reinforces the anterior mid singulate cortex. - Continuous reinforcement of these behaviors helps build resilience and maintain cognitive function over time. 02:00:03 🏆 Rewarding Tenacity and Willpower - Occasional rewards for engaging in tenacity and willpower can further reinforce these behaviors. - Reward yourself in healthy and safe ways when you've completed challenging tasks or resisted temptations. 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I watch Andrew Huberman's videos multiple times and diligently take notes. This, to me, is the most valuable content on TH-cam ❤. I'd like to suggest a topic that holds personal significance for me - the role of serotonin in mood regulation, how it works, and how to optimize its effects. Furthermore, I'd love to understand how serotonin and dopamine interact with each other and how to maintain the ideal balance of these neurotransmitters in the brain.
I have seen you in short clips on other channels and decided to listen to a full podcast of yours. The amount of information and the way you present it is simply amazing. Well structured, easy to follow without boring slow parts. Thank you very much for your time effort and for making such amazing information available for everyone. Thank you
24:08 right on point! I hurt my back two days ago in the gym and since then all I have been doing is not focus on my studies and instead sit on my couch, download and play some stupid mobile game I quit years ago. Couldn't bring myself to study in this distraught state.
Thanks Andrew. Coming from a household of people that have a strong ‘I absolutely will not’ muscle, I’ve been working on this character/trait forever it feels like! This makes more sense, I always feel better when I do something that was really hard.
Dr. Huberman, thank you for sharing your expertise with us, this is very important work especially when our country faces so many cases of mental and physical illness. God Bless you !
First, thank you, Professor Huberman. I want to express my gratitude for yet another outstanding podcast presentation. The level of insight and knowledge you shared was remarkable, and I found myself fully engaged throughout the entire episode. Your ability to explain complex concepts clearly and concisely is awe-inspiring. I remember being told by my parents, teachers, and coaches that to succeed in life, we must possess self-discipline, willpower, or resilience. Theodore Roosevelt once said, "With self-discipline, most anything is possible." My experience has been that successful people don't possess more self-discipline than unsuccessful people. I struggled with this idea many years ago. As you explained, we are all born with all the self-discipline or resilience needed to accomplish anything. However, our self-discipline or willpower may be focused on habits or routines that take us closer or further away from our objectives. The danger is that our brain doesn't differentiate which patterns or actions it reinforces (positive or negative). That is why a high-performance individual's self-discipline, willpower, or resilience is no different from that of a drifter. The difference is that the latter is focused on disempowering habits or actions. The good news you shared is that we can reprogram our internal operating system to work for you and not against you. The first thing to do is to establish "WHY' you need to change. Then, you need to start identifying your limiting beliefs and habits. Resilience is simply willpower. How bad do you want it? How badly do you want to change the outcome? It's important to ask yourself where your vision places you. Do your current habits and lack of resilience stand in the way of realizing your vision? If yes, you must consider whether it matters to you enough to change those habits. If you're willing to make the necessary changes, you'll be able to achieve your vision. If not, it may be time to re-evaluate your vision or career path.
I really don't know what could I have done with my life without this guy's TH-cam channel lol We are being asked by ourselves and others around us to live this life using the body and the brain we have in certain ways or lifestyles, but how can we do so, without really knowing how our body and brain operate in the first place?
The thought of that willpower is a real thing and not some word thats just thrown around made me so excited and happy, this is one of the best podcasts so far for me. Huberman is a great man, I really think and hope hes of those super-agers 🙌
Thanks Dr Huberman, I've been thinking on this idea for a long time now and I'm glad I watched this entire podcast from end to end while taking notes. Safe to say, "Micro-sucks" are going to be come a significant part of my every day
*A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms( equal to about a 1/8-cup or two medium mushroom.A day may lower your risk of cancer by as much as 45 percent. Mushrooms are a power source of ergothioneine,amino acid and antioxidant prevent or slow cellular damage*
I haven't listened to this particular episode yet but wanted to leave a message re your appearance on Science vs with Wendy. Both of your podcasts are in my top 5 and are very different from each other, so I was excited and intrigued to listen to your guest appearance. I'm studying my PhD in DNA methylation and love it, however my heart is in science communication and I'm unsure where to start. Aside but stemming from that, I was extremely heartened by yours and Wendy's conversation. You both acknowledged the differences in your podcasts regarding the standard of evidence required to make recommendations, and you both pointed out the implications of the other's stance. This was all done in a respectful manner that actually allowed for listener insight, which is relatively rare when 2 differing opinions sit down to have a 2-way conversation. Thank you to you both for demonstrating basic respect and humility, both to each other and to your differing view points, we need more people having conversations like this in so many areas, where the goal is to understand opinions, not unite them. I aspire to one day be facilitating more of this type of conversation within the scicomm field. Love your work, sending a big thank you from Australia.
Due to sheer willpower, I will watch this video until the end and take action.
😂
Hopefully your ego isn't too depleted at the end.
@@Michael-vf2mw😂
@@Michael-vf2mwig yours is so large that it won't get depleted at all
I did, but it's an easy task for me. It won't improve my willpower.
There’s an uncanny trend of Huberman dropping a podcast, right when I need it the most. Thank you. I wish school lessons were as interesting and actionable as these podcasts. It breaks my heart to have the timeless knowledge discovered, but not distributed.
Sounds like you may want to watch the episode on healing a broken heart . ❤️🩹
Gods timing is the best timing. Be aware of His blessings.
In one way or another, we all have roughly the same experience. One's problems and solutions is also wealth to our fellow. Thanks Huberman and possibly the people who requested this topic (and also the algorithm).
That's called synchronicities! As you raise your vibration that which you seek will be seeking you!
I have observed that most of what he talks about it useful on a daily basis.
Dear Andrew, I'm a PhD student in chemistry and just want to say that your work apart from changing my life style, also change the way I express and communicate my research. That's invaluable to me and I'm deeply grateful
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Interesting. I was wondering if students were picking up on this aspect of the podcasts. He's masterfully clear and organized. They say clear speaking comes from clear thinking. And I love that he always has extensive notes to keep him anchored. Preparation! No one is above preparation! Good luck with your program.
"Perhaps it's taking you a lot of tenacity and willpower to get this far through the episode" - love sporadic humor like this from Andrew 😄
09:25 willpower and depression are on opposite spectrums. If you don't believe there will be positive outcomes in the future (depressed), you will find it harder to engage your willpower
14:54 will power does not deplete. It is replenishiable.
22:58 when well rested, our tenacity is greater. Conversely, when sleep deprived, sick, in physical pain or emotional pain willpower diminishes. Being distracted also affects negatively.
01:07:30 definitions of tenacity and willpower
Tenacity: "No matter what you do or say to me, no matter what you put in front of me, I WILL ___"
Willpower: "No matter what you do or say to me, no matter what you put in front of me, I WON'T___"
01:58:40 to increase capacity for tenacti and willpower, then it is good to reward yourself occasionally (not always) after you success tenacity with something you like
Thank you 😂❤
"If you believe that willpower and tenacity are unlimited then you can increasingly engage in challenging task after challenging task"
This was worth the two hour listen just to hear this finding
The moment i stumbled upon this channel, i feel like my life have shifted into the better direction where i have been putting more and more effort into doing what i should be doing, and i believe i am not the only one feeling this way. So thank you again Dr Andrew for making this channel and inspiring us to become a better versions of ourselves.
This podcast and learning about the mechanisms of resistance have helped me begin kicking the habit of vaping. 7 days nicotine free today!
how is it going?
I quit a couple weeks ago as well, already don’t have cravings anymore and it feels so good to be free of that burden.
Congrats 🎉
Today is my second day of no vaping. Am absolutely terrified lol
@@Beepbeep_its_treasure you can do this! The first few days are the worst. Congratulations on making a wonderful healthy decision. A great gift to you. I quit vaping a couple months ago, and now I’m off all my medications, one good thing leads to another.
Unbelievable consistency in excellence on this channel. The preparation that goes into every single episode on this channel makes me feel so respected as a viewer (and awed at the amount of work, frankly!) and so honored to be in the company of Four Million subscribers who I feel a positive kinship with because we all appreciate what's here. I see Dr. Huberman is doing some live events and I have to imagine that attendees actually do feel some sort of positive bonding getting together in person and knowing they have common ground that is such high ground.
I listen to your podcasts all the way from Zimbabwe. Now I'm watching it on TH-cam. Thanks for making critical information available to the ordinary guy
William James;
"Do something everyday for no other reason than that you would rather not do it at all."
Dr Huberman, you have been a life saver!
Thank you!
Obviously that quote was for this podcast.
The following is for every dopamine podcast of yours, especially the one with Dr. Lemke.
"Do not pursue pleasure, for thou may have the misfortune to overtake it."
Don Quixote
Man of La Mancha
Apt quotes
Here are the top 10 key points from the podcast transcript on building tenacity and willpower:
1. Tenacity and willpower are different from habit execution as they require intervening in our default neural processes and expending effort and energy.
2. Tenacity and willpower exist on a continuum, with apathy and depression on one end and grit, persistence and motivation on the other end.
3. Our ability to generate tenacity and willpower rides on our autonomic nervous system function and balance. Things like sleep, pain, emotional comfort and lack of distraction modulate our willpower.
4. There is evidence that willpower may be a limited resource that can become depleted, and potentially replenished by glucose. However, beliefs about willpower also impact whether it is limited.
5. The anterior midcingulate cortex (aMCC) is a brain hub that generates tenacity and willpower by allocating neural energy and resources.
6. The aMCC gets input from brain areas governing autonomic function, motor control, reward, context-setting, interoception, etc.
7. Activities we resist doing can build up the aMCC and increase future tenacity/willpower. Cardiovascular exercise is one method shown to increase aMCC volume.
8. We can build willpower by adding "micro-sucks" - small challenges we resist doing. This activates the aMCC.
9. Difficult cognitive, physical or emotional challenges can build tenacity/willpower. Pushing beyond comfort builds the aMCC.
10. Occasionally rewarding yourself after exercising tenacity reinforces the behavior and builds future capacity.
------------------------------
Here are some suggestions for taking action on these key points to improve your life:
- Prioritize quality sleep, stress management, and avoiding distractions to support your willpower capacity.
- Reflect on your beliefs about willpower. Adopt a growth mindset that it can be strengthened over time.
- Add in small challenges that require willpower - things you don't want to do. Start small and build up over time.
- Pick a new physical, cognitive or emotional challenge that pushes you. Commit to sticking with it, even when difficult.
- After completing a willpower challenge, celebrate successes. But don't over-reward every small win.
- Monitor if certain activities deplete your willpower. Adjust your schedule to conserve willpower for priority tasks.
- Notice when you're drifting into apathy. Take actions to re-engage your motivation and willpower.
- Each day, identify 1-2 moments to engage your willpower. This will build the habit over time.
- When you lack motivation, focus on taking the very next step rather than the entire challenge.
- Ask for support from others when working to build a new habit requiring willpower. An accountability partner can help.
- Remember that each effort to build willpower expands your capacity going forward. Progress compounds.
The key is to start small, be consistent, acknowledge successes, and gradually increase the willpower challenges over time. Building willpower takes patience but pays continuous dividends.
Duuuuude !!!! This is gold on top of Hubermans steelframework !! Thank u ...copied and pasted for my physical house wall.
you are doing good work. Thank you
Awesome summary of the key takeaways & actionable items! Thank you! 🙏
Thank you
Thank you Dr. Andrew Huberman for yet another episode from you - I sit here on my mat in Denmark 🇩🇰 with a big smile and a warm feeling in my heart seeing this new episode from you entering my space. Makes me so happy each and every time because I know it = new learning for me - thank you again and again ☀️👏👌!
As a trainer and a coach for over 26 years… I have always been a believer of doing something HARD every day… However, listening to this I have learned it’s not just something hard, but something hard that you don’t WANT to do… “mini sucks” 🎉
I'm so grateful to you for starting this podcast. Not only you share valuable and precious life advices but you also keep on feeding young and hungry minds such as mine.
I’m an undergrad in Biology, and my dream is to become a Neuroscientist (in Italy there’s no bachelor in neuroscience), and while I’m away from home for Uni I find comfort in these episodes, which remind me the beauty and potential of this discipline and everything that it concerns.
Thank you Dr. Huberman for keeping my spark alive while I lay the groundwork for achieving my goal 🙏🏻
Thank you Dr. Huberman, you've been huge help to me, it goes beyond just communicating science. I've been overwhelmed these days I have a lot on my mind right now, some serious concerns and few small thing I can't stop thinking about, so naturally my sleep suffers, two days ago I couldn't calm down, let alone fall asleep it was 3AM and I had demanding tasks next day. I tried NSDR for the fifth or sixth time that night, in the middle of it I heard clearly in my head your voice saying "You are in control of your nervous system, you direct your perceptions and your actions" I don't know why I started crying. I don't remember stopping crying but I fall asleep and first time in weeks I had good night rest and felt refreshed, soothed and almost invincible.
Thank you Dr Andrew, I have improved my life significantly all thanks to you and your effort❤
Honestly, the BEST podcasts are those, where it is just you speaking! your rhethoric abilites are just unmatched.🏆🤓
I have known about huberman since highschool. A teacher introduced me to him. The amount I have learned throughout the years has been incredible and it's helped me change for the better. I'm so happy to see him now all over social media. Everyone could learn a lot from him. He's so knowledgeable.
This is very imp podcast for me, as I was entering the " what's the point of doing hard things" zone, and started to consciously remove myself from things that felt tough and uncomfortable. This resulted in lack of motivation, and now as you said in will power and tenacity. This podcast is going to help in the times where I feel the same, like reminder of why we need to do the things irrespective of the success. I am also going to develop few tasks for me with varied levels of will power and tenacity requirements throughout the week so that I am always actively working on building them. Thank you so much for sharing these valuable insights, truly helpful.
Thankyou Andrew for providing so much great content to people around the globe.
Please do podcasts on:
-Epigenetics & nature vs nurture Debate
-Children/Teenagers suffering from learning & Intellectual Disabilities, autism or dyslexia
-The science of risky impulsive behaviors
-Scientific studies on meaning and purpose in life
-Overthinking, Intrusive thoughts & Daydreaming
Thank you for your work. You are helping to improve my life.
So to get better at doing hard thing, I should practice doing hard things. And to increase my chances of doing hard things, I should make doing hard things rewarding (preferably intrinsically). Roger that! Thank you for another great episode and for all you do!
Received orders give, expect results ;) Roger that indeed!
Question is how do you do hard things to begin with? Seems to me like while you’re not providing the initial spark of willpower with these suggestions, you’re offering tools and strategies for those who have the motivation to start. Once they take that first step, your guidance helps incrementally build and strengthen willpower over time, but how does one get that first umph???
@@Kbanktin my life it's been a combination of two things:
1. Immediately get physically moving, even if that means just getting off the coach.
2. Focus on something I can do right away and then give myself a mental high five for doing that.
For example, today I'm going to do my pullup routine at the park after work. There's a good chance that when it's time to go I'll be comfortable and won't want to. As soon as I feel that "ugh, I don't want to" I'll immediately tell myself "Go!" and then get up and put on my shoes. "Boom. Nailed it!" is what I'll say when I put them on, then I get moving quickly to get out of the front door, and that move>reward process will continue all the way through the workout.
That initial burst of energy I give myself by saying "Go!" and just moving is what provides that umph. Otherwise I end up sitting there contemplating it and trying to talk myself into it. No amount of talking myself into it is going to do as much as as me just getting moving and doing something small and achievable right away.
I even had this dialogue pass through my head one night
My protest: "I don't want to."
My response: "What does that have to do with anything?"
Lol
@@Kbankt I would think the answer is by starting small, as small as you need to in order to ignite that spark. Find the simplest "hard thing" that you face in life and do it. Maybe something as simple as making your bed every morning as soon as you get up and acknowledging to yourself that you're building T&W by doing so. Then add the next hardest thing once the first has become habit.
From my experience- education creates motivation. Meaning, I have to be throughly convinced that a task is of great benefit to me on many levels before I begin engaging in it.
I just can't get over how valuable these podcasts are for me.
Good morning 🌅 I'm trying to increase my tenacity for reading studying the Bible. I want to draw closer to God and grow deeper in my spirit.
¡Hola,Profe!Just wanted to express my deepest gratitude for another brilliant episode!Thank You,for all Your hard work!
I have never seen anyone who loves talking as much as Andrew Huberman. I hope he never stops ❤
I like how whenever willpower is discussed goggins is mentioned
Been listenning for a year now, life changing podcast. Thank you from Morocco !
I discovered you about 7 years ago when I was researching the brain and way before you started your own podcast. I listened to you being interviewed by other podcasters and loved your information delivery. Amazing to watch you grow!
"Microsucks" such an awesome concept. I have encouraged all of my kids to participate in an endurance sport during middle school and high school, because learning how to play the head-game is so important to future success in this world. Now Dr. Huberman, you have so kindly given me a brain region and the actual science behind why competing in these endurance sports works. As a faculty member, your contributions via this podcast have become my favorite way to nurture myself, after devoting so much of my energy to my family, my students and my research. Thank you, this work that you do is my favorite part of my commute and my week.
Since listening to this episode, I've started asking myself this question every single day. I can already see how it's changing my life and wellbeing.
The question is: "what would my life look like if I consistently do what I don't want to do?"
Let your days be the answer, and see what happens.
I've been looking for a scientific discussion on willpower for years. Also, the idea of "questions being more powerful than answers" is another gem that I've learned from this podcast. I can't thank you enough, Dr. Huberman. You're changing and improving so many conscious experiences.
*A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms( equal to about a 1/8-cup or two medium mushroom.A day may lower your risk of cancer by as much as 45 percent. Mushrooms are a power source of ergothioneine,amino acid and antioxidant prevent or slow cellular damage*
Davidlushano got psychedelic, check on
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That’s the episode we have all been waiting for.
I downloaded without a second thought😂
🤣😘🫶🏻
@@Bello9848 And a lot of practice.
I found the relationship of the autonomic nervous system and willpower/tenacity very interesting. And I love the podcast but after I was done listening I couldn’t believe I listened to this for 2 hours to learn that just doing the hard thing is the protocol 😂
Sometimes I think of it more like "here's everything science has on this topic" rather than "here's the answer to a problem". I've just accepted I'm gonna me here a while but, like you said, it's interesting.
@@diamondgarcia9409 for sure! I appreciate the science and i’m more likely to do it if i understand why just found it amusing 😄
I have to listen to his podcasts about 20 minutes at a time so I can process all the information!
But there was also discussion about how *knowing* one is doing that or consciously doing that has its own effect. That was a bit of a twist. And many people might add exercising this part of the brain to their list of *reasons* for resisting the cookie -- it's good for me and it's also good for my brain and that will make it easier to do in the future or easier to do something else I don't feel like doing.
I appreciate Dr. Huberman and all he does to bring zero cost education to the public 🙏🏻
I could write an essay here on how much these podcasts have helped me "do better" by adopting a growth mindset. Suffice it to say, I'm grateful to have discovered the channel. The topics discussed are interesting and informative, and I believe beneficial to anyone who wants to gain a better understanding of their self. Long-story-short, thank you, Andrew Huberman.
I'm a recovering porn, sex and love addict. And I have to thank you Dr. Andrew, for listening to this episode has allowed me to understand the mechanisms put in march since this morning, when I accidentally came into contact with an stimulus that could otherwise cause me to relapse (or at least slip back a bit) into unwanted behaviors. Understanding and naming those mechanisms have boosted my capacity to maintain tenacity and keep working through the resistance. The struggle is indeed the reward. It is hard to put thoughts into words but I hope I've been clear as to how much this episode has already affected my life and kept me in course. Thank you from the depths of my soul, Dr Huberman.
I must use willpower and tenacity to stop binge listening to Dr. Huberman's lectures!❤🤓
never seen him so excited about stuff he does his best to walk us through and get across just a bit of what is essential to get stronger in all ways. hats off 🤠
Can I just say that Dr. Huberman, you are singlehandedly an invaluable huber man who lives rent-free in my brain, and I invite you to keep pouring this "spectamazing" information.
I can't wait to consume more! You've totally lit up my anterior mid-cingulate cortices to no end. I have learned so much more in my car while driving than I ever did in a classroom!
I am grateful for you, Andy. I get this feeling that you're such a good person that you could easily be a good friend of mine. I hope you don't think that's crazy.
-Reggie
This reminds me of the whole "in sterquiliniis invenitur" situation. The thing you want the most is in the place you don't want to go.
Andrew! Thanks for doing for what you are doing. You are an amazing human being coupled with the art of explaining the most complicated things in the simplest way. Always look forward to Monday's. God bless you.
Had to track down this episode after you dropped a teaser about the aMCC in your conversation with David Goggins. To bolster my willpower, I might have a t-shirt printed that says, “I’d love to…but I’m busy building my anterior mid-cingulate cortex.” 😂
Thanks for your consistently enlightening, extraordinary work!
That's a cool shirt idea! love it😆
This excellent explanation of the mid-cingulate cortex provides the science behind “No Pain, No Gain!”
🤯🤯🤯. While this episode was definitely not a "microsuck" (and therefore not building up my anterior cingulate cortex) it gave me frameworks and tools grounded in sound evidence for engaging my anterior cingulate cortex for building willpower and tenacity -- keys for learning, growth, resilience and perhaps longevity. Huge thanks to Dr. Huberman for putting together this great episode and for my new favorite word "microsuck".
I wrote in to recommend Dr. Dweck's work and contributions to the show earlier this year. You featured her work on the growth mindset a couple months ago, about a month after I wrote in to the show. Good to see you continue to feature her work.
You are an absolute blessing. Thank you for the care, effort, integrity & excellence you put in every episode 🙏🙏🙏
As one of your audiences, I decide to dive more in neuroscience by myself. It may take months or years but I believe it's good for me and everyone I care about in the long term by using new knowledge and also increasing my willpower and tenacity.
Thank you so much, Dr Andrew Huberman!
All the best, Jake.
I've loved the podcast! From my experience lot of the things you are referring into creating more willpower from getting into the unconformable situation of new environments (new tasks, places, people) is a positive feedback into generating more willpower in general. I see this into my perspective of a person that is eager on doing more things and specially different things. But one thing that I've struggle specially when talking to friends or family is in how we can generate this kind of internal change when there is none. We always talk about how to include new things in people that are permeable to do so, but how to do the same in finding the hook in people that don't that is the difficult part.
Thanks Andrew 🙏 Gratitude towards you comes so easy when you constantly put out such high level, helpful, life-changing even information.
Your doing God's work mate, much appreciated my friend
It's ironic how I listened to this podcast because I suck at doing hard things... only to find out i need to do hard things in order to improve my willpower😂 Just wondering how I should gather that first amount of willpower to practice hard things
Apart from my pathetic situation I totally get the message of this podcast. Thank you for sharing all the good knowledge!
Have you watched the 2024 podcast with David Goggins? Sounds like you need to hear it
@@brandonrothsman2665 I haven't watched it yet! Thanks for sharing the information, i will check it right away😊
@@brandonrothsman2665YES
Thank you Dr. Andrew Huberman for all the valuable information and tools you share with us.
I've been called out so many times lately. I went to your Chicago talk and was called out (not personally) for vehemently refusing to do cold showers, even entertaining the idea of a cold shower makes my skin crawl. Then again today. I usually don't have trouble doing the hard things or feeling uncomfortable, but for some reason I CANNOT convince myself to take a cold shower. Maybe this will be the motivation I need in order to take that step.
*Yes..davidlushano*
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Your tools seem to offer a common theme. The power of the mind is awesome. The STOICS got it. Willpower and tenacity are similar to 2 out the Four virtues: discipline and courage. They accomplished them through another virtue:wisdom. Recognizing the dichotomy of control. There are some things we can and cannot control. Being aware of our choices , habits, attitudes toward a life of improving ourselves and others by surrendering our egos can certainly give us a greater will to live😊 thanks for the science behind it.
Thank you for sharing your knowledge and help. I eagerly await each new episode. I’m completely enthralled by every new thing I learn. You’ve helped me and others more than you’ll ever know.
Always a pleasure never a chore, is it the only myself that seems to just drift asleep partway through each episode. No fear just means I get to listen more than once, many thanks from a science lover.
I wonder if electrical stimulation of the anterior mid cingulate cortex would have any effect on the survival rate of cancer patients. Or the healing rate of other injuries. That would be an interesting study to make.
Andrew, thank you for making your vast knowledge and insight on these incredibly interesting topics freely available to the world. It is highly appreciated.
I have been watching your videos for a while. You not only teach topics, but also the scientific method and way of thinking. The way that you always presents the different sides of a case as well as carefully referencing the sources has taught me to strive to be as thorough, critical and well-balanced in my thinking as you are.
The Huberman lab is truly a gift to humanity. Thank you!
Now that the term “anterior mid cingulate cortex” is playing on repeat in my head, it will take willpower and tenacity to make it stop! 😂😅
Thanks for another great episode!
Oyster mushroom(3g of protein per cup) oyster mushrooms, which come in at least 40 different varieties ,have the highest protein content among edible mushrooms
*Instagram*
*davidlushano*
God Bless you for all the good you do for your fellow man ❤
And there we have it! Perhaps the reason why I keep choosing, and persisting, with hard relationships. My tenacity serves me so well in many areas of life … study, work, overcoming setbacks … I love to solve the hard stuff … but in the same way that anorexia takes tenacity too far, I have turned myself inside out trying to find solutions to relationship issues. Luckily, the recent series with Paul Conti taught me about the generative drive - so maybe I might create a protocol where I resist putting my energy into relationships unless and until we connect on the basis of our generative drives. Maybe I’ve got the wrong end of the stick, but who knows… it can’t hurt to test my hypothesis. Happy for fellow scientists to point out potential flaws in my reasoning, suggest steps for the experimental design or to put forward an alternative hypothesis for testing … after all, who doesn’t love a bit of abductive reasoning on a sunny afternoon 😊 Thank you Andrew Huberman! I refer and defer to your insights across several elements of my work - it’s a joy to listen to your podcasts and I send people to your channel at every opportunity. 📚 Who needs stars, that was a 🍩 🍩 🍩 🍩 🍩 episode!
*davidlushano*
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Thank you Dr. Huberman, team, sponsors and supporters ☀️
No cookies were harmed in the making of this podcast 🍪
Can you do an episode on SSRIs and Antidepressants (like Xanax) long term effects on the body? Even after quitting.
Watched almost every episode you made, and couldn't find this kind of deep dive, and this would be super useful for family members who are dealing with depression
Thank youuuuu for everything you do!
Xanax is not an antidepressant,rather an anxiolytic(Medication that decreases anxiety).I recall that he made a video about SSRIs,how they affect body and Depression in general.
@egeenc9297
Thanks for the informative post re Xanax.😊
It seems a bit 'beside the point' of this request by the OP, however (imo).
Perhaps they should have requested an episode on long-term effects of psychopharmaceuticals for depression (?)
Having said that...found this in a Google search (hope it's factual)🤷♀️...
"Xanax is sometimes used as a frontline treatment for depression. The drug calms electrical activity in the brain, and that can help people feel a sense of euphoria and contentment. When Xanax is removed, people can experience a rebound form of depression."
Thanks for the clarification
on Xanax, though.😉
I also would have assumed it's an antidepressant.
@kinanhamwi -, that would be interesting to know. I kind if think there may be a dearth of data on longterm usage for these drugs. - may be wrong, though 🤷
@@egeenc9297 Perhaps now it's not, years ago it has been prescribed a lot for depression, and people I know took it for years until doctors started prescribing SSRIs instead, the ask here is to see if these years of taking Xanax would have a longterm effect on the body (same for SSRIs)
@@barbarafairbanks4578 I really hope so, people I care about are impacted by this, and whenever asking a doctor: how do I quit taking these SSRIs, the doctor would not give an out....
I am an older gal. My dad is still very alive and recently told me I "give up too easily" ( based on some 5,7,and nine year old decisions). Yet as an older person I have manage=d to obtain a degree and post grad and am currently embarking on a Masters degree (on a separate subject to initial degrees). I find I have tenacity etc....did I learn this from daddy??? No from Andrew Huberman who has given me the tools. I am eternally grateful for having someone "in my life" (as an extended concept) who can offer advice (considering he is my son's age!!). Iam forever grateful. Hope all of you are too. Aren't we glad Andrew gave us our interest in science!!
Got a protocol in place to start working on this: everytime Huberman mentions AMCC in this video, I do one push up.
Now seriously, this is an amazing finding and really interesting topic.
Many thank yous Andrew, another most fascinating subject. Some of it, plausible and not surprising. And some very interesting surprising. Here's to deciding tenacity/will power are limitless. Thank you again. 😁
With all due respect, Professor, the title of this podcast instantly reminded me of that song from the 2000s, that went like: "10% luck, 20% skill, 15% concentrated power of will.." 😅
Remember the Name
@@adarshkv511 exactly!
Seems like people wrote songs using mind, heart and spirit back then, now our personality is like the "pen of a ready writer."
@@AurielArizola so true. I miss the 90s and 2000s. There were wild, very explicit songs, but there were also very deeply meaningful ones.
Dr. Andrew Huberman, thanks for this incredibly insightful episode on tenacity and willpower.
The detailed discussion on the neuroscience and psychology behind willpower, as well as the practical tools and protocols you provided, are truly valuable. I found the exploration of the "ego depletion" theory and the role of beliefs in determining willpower particularly enlightening. Your work continues to inspire and educate, making a significant impact on how we understand and enhance our mental resilience.
Much obliged
Thank you, doc. Just enormous service to all humanity. The best podcast from all
As a parent, the idea of having to go out of my way to create “microsucks” is pretty funny
If we reward ourselves in engaging in activities that utilize tenacity and willpower, how does that align with your previous teaching that we need to engaged in activities for the sake of the activity. i.e. rewarding oneself (increasing dopamine) before, after and during the activity undermines the effort and enjoyment of the activity itself??
*Yes..davidlushano*
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Another exceptionally enlightening and transformative episode. I genuinely consider you to be a contemporary Aristotle, and the world undoubtedly benefits from your profound insights, making it a richer and more enlightened place.
There's no need for any will power and tenacity to watch any of your videos Andrew, alongside a workout it's a perfect match.
thank you for your brilliant content as always! can you please do an episode on dissociative amnesia (from trauma) and its links with personality/behavior changes and changes in the brain etc? it’s a heavily under explored topic and something that can be very useful to learn about especially for people who know someone who has suffered from trauma related amnesia.
Thank you for suggesting this topic.
So I need to get plenty of sleep and do exercises in order to increase my willpower. But first, I need the willpower to go to bed early and start doing exercises 😂
Discipline*
As a sidenote to anyone reading this: there's a question MANY fight trainers will ask their new fighter: "out of all the training you hate doing, what do you hate the most?"
The answer is usually running. So the trainer has the fighter do as much running as possible in their training regime. This podcast really shines the light on why it's so tremendously important - willpower development
This will help me with the students I work with who feel that mustering up the will to follow a teacher’s instructions has no payoff for them. So grateful that you share your knowledge!
Once you watch this video, you understand why some old people stay active and young.
It's 10pm in Australia, I'm so fucking drunk, (it's my birthday. But I will be damned if I do not watch another episode of Huberman Lab when it is released. THanks for all the information big man.
You just made me laugh. Thanks.
This is why we have the saying “if you want something done, give it to a busy person”. Busy people are constantly exercising tenacity and willpower to maintain and increase momentum
As a catholic we learned to do this as small children. We were encouraged to make small sacrifices daily and occasional larger ones.
I love your talks, God bless you.
Your the Best far away, greats from Malaga, Spain 👍👍👍
doesn't this episode provide some insight into the neurological basis of burnout? The anterior midcingulate cortex gets repeatedly boosted by activity that the sufferer doesn't want todo, making it easier todo stuff they don't want todo!! a positive feedback loop. This happens to the detriment of the rest of the human organism, parts of which eventually collapse?
And I’m sure related to addiction as well, being its connection to the dopamine system!
I've been trying to share the Huberman Lab with the people I love and with a many neuroscientists I know, but when they see the length of the episodes they get intimidated. Is there anyone that had had the same problem? I'd really like them to see the full videos, because I had been listening to this podcast since day one and it has improved the quality of my life a LOT
Invite them on a road trip! The only thing I can think of.
There’s a clips channel, though. And I think maybe you should start there.
Best of luck. I too try to share the good neuroscientist’s podcasts.
Another informative podcast from Andrew. Always useful! Thanks for being out there and sharing this with us!
“Sheer tyranny of will” -Norm (rip)
🎯 Key Takeaways for quick navigation:
00:00 🎙️ Introduction to the podcast and the topic of tenacity and willpower.
- Understanding the difference between tenacity and willpower.
- An overview of the brain structure related to tenacity and willpower.
- The goal of the podcast in providing science-based tools for enhancing tenacity and willpower.
03:42 🍖 Maui Nei venison sponsorship and its nutrient-dense properties.
- Highlighting the importance of high-quality protein intake.
- Recommending Maui Nei venison as a source of nutrient-dense protein.
05:08 🛏️ Helix sleep sponsorship and tailored mattresses for quality sleep.
- The significance of sleep in mental and physical health.
- Customized mattress recommendations based on a sleep quiz.
- Offer details for savings on Helix sleep products.
06:07 🤔 Distinguishing tenacity and willpower from habit execution and apathy/depression.
- Differentiating between habit execution and the effort required for willpower.
- Placing tenacity and willpower on a psychological continuum.
- Highlighting the role of motivation in navigating this continuum.
10:16 💡 Overview of the psychology of willpower and the concept of ego depletion.
- Introducing the concept of ego depletion and willpower as a limited resource.
- Discussing the history and research surrounding willpower as a finite resource.
- Acknowledging the controversy and alternative perspectives on this concept.
21:12 🧠 Understanding the Autonomic Nervous System
- The autonomic nervous system consists of the sympathetic and parasympathetic branches.
- These branches are in competition and balance to regulate alertness and relaxation.
22:47 💤 Sleep and Willpower
- Willpower and tenacity are influenced by the quality and duration of sleep.
- Sleep deprivation, physical and emotional pain, and distraction can diminish willpower.
26:15 🌙 Prioritizing Autonomic Health and Stress Management
- Taking care of autonomic health is crucial for consistent tenacity and willpower.
- Zero-cost resources like sleep and stress management tools are available to improve autonomic function.
29:04 🍪 The Concept of Limited Willpower
- Baumeister's studies suggested that willpower is a limited resource.
- Resisting temptations like cookies can deplete willpower for subsequent tasks.
36:13 🍬 Glucose as a Potential Willpower Resource
- Experiments linked glucose availability in the brain to willpower.
- Drinking glucose beverages between tasks seemed to replenish willpower.
42:51 🧠 Willpower and glucose availability
- Willpower may be linked to glucose availability in the brain.
- Experiments on willpower involving glucose-rich drinks and artificial sweeteners.
43:20 📊 The Stroop task and prefrontal cortex
- The Stroop task and its role in testing prefrontal cortex function.
- How performance on the Stroop task depends on time pressure and other factors.
45:13 🧪 Beliefs about willpower and glucose
- The impact of beliefs about willpower and glucose on self-control.
- Research on the relationship between glucose ingestion and willpower performance.
46:36 🔬 Balmeister's counterarguments and the tools for willpower
- Balmeister's counterarguments to the glucose-willpower connection.
- Introduction to the physiological neural understanding of tenacity and willpower.
47:57 🧠 The anterior mid-singulate cortex
- The significance of the anterior mid-singulate cortex in understanding tenacity and willpower.
- Multiple lines of evidence supporting its role in willpower.
01:00:03 🧭 The anterior mid-singulate cortex's role in motivation
- How the anterior mid-singulate cortex is linked to motivation and academic performance.
- Evidence of its involvement in resistance to temptation and successful dieting.
01:03:05 🤝 Anterior mid-singulate cortex in depression and learned helplessness
- The relationship between anterior mid-singulate cortex activity and depression.
- How learned helplessness relates to neural activity in this brain area.
01:04:13 🧠 The role of the anterior mid singulate cortex in willpower and resisting behaviors.
- Anorexia nervosa and its association with heightened anterior mid singulate cortex activity.
- Superagers with youthful cognition have a larger anterior mid singulate cortex.
01:05:35 💪 The link between the anterior mid singulate cortex and tenacity.
- Tenacity and willpower as expressions of "I will" or "I won't."
- The graded nature of willpower and its relationship with context.
01:16:51 🔌 Stimulation of the anterior mid singulate cortex and its impact on willpower.
- The sensation of pressure and readiness to resist induced by stimulation.
- Control experiments confirming the specificity of anterior mid singulate cortex stimulation.
01:19:36 🔄 Allostasis and the role of the anterior mid singulate cortex in resource allocation.
- Balancing resource allocation based on motivational goals and challenges.
- The concept of allostatic load and its significance in regulating behaviors.
01:25:10 🧠 Anterior Mid Singulate Cortex and Willpower
- The anterior mid singulate cortex is a crucial brain area related to allocating energy and activation for tenacity and willpower.
- It's not only a hub but also receives input, and its activation levels increase in challenging situations.
- Engaging in hard tasks elevates anterior mid singulate cortex activity, and its plasticity allows us to build tenacity and willpower.
01:30:10 🏃♂️ Cardiovascular Exercise and Brain Volume
- Engaging in three hours of moderate-intensity cardiovascular exercise per week can maintain and even increase the size of the anterior mid singulate cortex.
- The compliance with this exercise regimen was high, indicating its effectiveness in building tenacity and willpower.
- Other forms of exercise, like calisthenics and stretching, did not show the same impact on brain volume.
01:39:10 💡 Building Tenacity and Willpower
- To enhance tenacity and willpower, engage in activities that you're not already doing regularly.
- The key is to choose activities that present resistance and require you to overcome challenges, whether physical, cognitive, or emotional.
- This engagement of anterior mid singulate cortex can lead to improved tenacity and willpower across various life domains.
01:45:30 🧠 How to Build Tenacity and Willpower
- Building tenacity and willpower involves engaging in behaviors you don't want to do.
- Pick challenging tasks that require effort and resistance.
- Incorporate "micro sucks" (challenging tasks) into your daily routines to activate the anterior mid singulate cortex.
01:49:41 🚫 Hazards of Overusing Tenacity and Willpower
- Overusing tenacity and willpower can lead to unhealthy behaviors, such as eating disorders.
- It's essential to strike a balance between building tenacity and maintaining a healthy relationship with life and goals.
01:55:38 🔄 Closed Loop of Tenacity and Willpower
- Engaging tenacity and willpower reinforces the anterior mid singulate cortex.
- Continuous reinforcement of these behaviors helps build resilience and maintain cognitive function over time.
02:00:03 🏆 Rewarding Tenacity and Willpower
- Occasional rewards for engaging in tenacity and willpower can further reinforce these behaviors.
- Reward yourself in healthy and safe ways when you've completed challenging tasks or resisted temptations.
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AG1 changed my mental health so much for the better and been taking it since Feb 2022. Thank you for the recommendation, Sir.
I watch Andrew Huberman's videos multiple times and diligently take notes. This, to me, is the most valuable content on TH-cam ❤.
I'd like to suggest a topic that holds personal significance for me - the role of serotonin in mood regulation, how it works, and how to optimize its effects. Furthermore, I'd love to understand how serotonin and dopamine interact with each other and how to maintain the ideal balance of these neurotransmitters in the brain.
I have seen you in short clips on other channels and decided to listen to a full podcast of yours. The amount of information and the way you present it is simply amazing. Well structured, easy to follow without boring slow parts.
Thank you very much for your time effort and for making such amazing information available for everyone.
Thank you
24:08 right on point! I hurt my back two days ago in the gym and since then all I have been doing is not focus on my studies and instead sit on my couch, download and play some stupid mobile game I quit years ago. Couldn't bring myself to study in this distraught state.
That magnificent episode when you want to write a thank you comment, but words are not enough 😌
*Yes..davidlushano*
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I always wait for Monday to listen and watch Andrew's podcast
Thanks Andrew. Coming from a household of people that have a strong ‘I absolutely will not’ muscle, I’ve been working on this character/trait forever it feels like! This makes more sense, I always feel better when I do something that was really hard.
Dr. Huberman, thank you for sharing your expertise with us, this is very important work especially when our country faces so many cases of mental and physical illness. God Bless you !
First, thank you, Professor Huberman. I want to express my gratitude for yet another outstanding podcast presentation. The level of insight and knowledge you shared was remarkable, and I found myself fully engaged throughout the entire episode. Your ability to explain complex concepts clearly and concisely is awe-inspiring.
I remember being told by my parents, teachers, and coaches that to succeed in life, we must possess self-discipline, willpower, or resilience.
Theodore Roosevelt once said, "With self-discipline, most anything is possible."
My experience has been that successful people don't possess more self-discipline than unsuccessful people. I struggled with this idea many years ago.
As you explained, we are all born with all the self-discipline or resilience needed to accomplish anything.
However, our self-discipline or willpower may be focused on habits or routines that take us closer or further away from our objectives. The danger is that our brain doesn't differentiate which patterns or actions it reinforces (positive or negative). That is why a high-performance individual's self-discipline, willpower, or resilience is no different from that of a drifter. The difference is that the latter is focused on disempowering habits or actions.
The good news you shared is that we can reprogram our internal operating system to work for you and not against you. The first thing to do is to establish "WHY' you need to change. Then, you need to start identifying your limiting beliefs and habits.
Resilience is simply willpower. How bad do you want it?
How badly do you want to change the outcome?
It's important to ask yourself where your vision places you. Do your current habits and lack of resilience stand in the way of realizing your vision? If yes, you must consider whether it matters to you enough to change those habits. If you're willing to make the necessary changes, you'll be able to achieve your vision. If not, it may be time to re-evaluate your vision or career path.
I really don't know what could I have done with my life without this guy's TH-cam channel lol
We are being asked by ourselves and others around us to live this life using the body and the brain we have in certain ways or lifestyles, but how can we do so, without really knowing how our body and brain operate in the first place?
Davidlushano got psychedelic, check on
*Instagram*
The thought of that willpower is a real thing and not some word thats just thrown around made me so excited and happy, this is one of the best podcasts so far for me. Huberman is a great man, I really think and hope hes of those super-agers 🙌
Thanks Dr Huberman, I've been thinking on this idea for a long time now and I'm glad I watched this entire podcast from end to end while taking notes.
Safe to say, "Micro-sucks" are going to be come a significant part of my every day
You know, I can just retire and point my students to your podcasts. Tenacity and willpower are topics in Chapter 2 of our textbook. Thanks, again...
*davidlushano*
*Instagram*
*A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms( equal to about a 1/8-cup or two medium mushroom.A day may lower your risk of cancer by as much as 45 percent. Mushrooms are a power source of ergothioneine,amino acid and antioxidant prevent or slow cellular damage*
I haven't listened to this particular episode yet but wanted to leave a message re your appearance on Science vs with Wendy. Both of your podcasts are in my top 5 and are very different from each other, so I was excited and intrigued to listen to your guest appearance. I'm studying my PhD in DNA methylation and love it, however my heart is in science communication and I'm unsure where to start. Aside but stemming from that, I was extremely heartened by yours and Wendy's conversation. You both acknowledged the differences in your podcasts regarding the standard of evidence required to make recommendations, and you both pointed out the implications of the other's stance. This was all done in a respectful manner that actually allowed for listener insight, which is relatively rare when 2 differing opinions sit down to have a 2-way conversation. Thank you to you both for demonstrating basic respect and humility, both to each other and to your differing view points, we need more people having conversations like this in so many areas, where the goal is to understand opinions, not unite them. I aspire to one day be facilitating more of this type of conversation within the scicomm field. Love your work, sending a big thank you from Australia.