Podcasts about Huberman

Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives (00:21:07) Huberman Lab Premium In the full AMA episode, we discuss: Continuous Glucose Monitors (CGMs) How to Build Good Habits Alongside a Partner Who Challenges Them? Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, Andy joins Dan again to go through his practices at Art of Workflow and help Dan (and all of you) understand how to unclog his thinking and develop his own art of workflow rather than getting frustrated with endless to-do lists. Thanks for listening! Check out our newsletter, book and YouTube.

“Everything is theoretically impossible, until it is done.” – Robert A. Heinlein And I want to add a quote I heard often over years, that "To believe in the things you can see and touch is no belief at all. But to believe in the unseen is both a triumph and a blessing.” Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast, where we cover the science-based evidence behind social and emotional learning (for schools) and emotional intelligence training (in the workplace) with tools, ideas and strategies that we can all use immediately, with our brain in mind.  I'm Andrea Samadi, an author, and educator with a passion for learning specifically on the topics of health, wellbeing and productivity, and launched this podcast almost 4 years ago, to share how important an understanding of our brain is, for our everyday life and results. For today's episode #278, keeping in line with our Season Theme of Going Back to the Basics to Build a Stronger, More Resilient 2.0 version of ourselves, we look back at EPISODE #124 on “How to be a Neuroscience Researcher in 4 Simple Steps”[i] I knew even before writing this one, that I had to spend some time getting creative. Science and research can be so very boring, especially if I were to just read through Pubmed.gov with some steps for all of us to navigate through the research, for our daily use. I can't imagine getting excited about that, and that's not what I wanted this episode to be about, so of course, I'm jolted out of sleep, in the early hours of a busy workday, to jot down some ideas that could bring the science into our daily lives, in a way that we can find evidence-based, science-backed answers to inform whatever questions might be keeping YOU up at night, or at least crossing your mind in the day, and make this episode a bit more memorable, interesting and useful for you. To do this, I went back to EPISODE #265 where we covered “Improving Creativity in Our Schools, Sports and Modern Workplaces”[ii] to revisit what makes something truly “creative” according to science, using the work of Dr. Andrew Huberman. He said “To Show Creativity—It must Reveal something new to us (entertaining, thrilling or useful) and it changes the way we access the world—acting as portals into the world and ourselves.”  On this past episode that I wrote just before Christmas of last year, I gave three examples of past guests who've come on this podcast who have done just that, and have shown their creativity to change the world in our schools, sports environments and workplaces of the future. You can review this episode and these examples, but for today's episode, I'm hoping that I can show you how to use this research portal, Pubmed.gov to change the way YOU access the world, and take some things that you might be wondering about, and see how science can inform how you see the world, revealing something NEW, entertaining, thrilling or useful. Now this is an episode worth waking up at 1am to write. Before dive in here, I've got to go back a bit in time, because I did name this podcast Neuroscience Meets Social and Emotional Learning, knowing full well that this link to science could help all of us to improve our results not only in our schools (where most of my work has been spent the past 3 decades) but also in our corporate workplaces, and sports environments. I remember in those early days planning this podcast, I was told to keep my message simple and focus on one area (schools) as you will be confusing your end listener. I remember thinking I don't want my end listener to only be working in our schools. I was hoping these ideas would appeal to a wider range of listeners, around the world, and today I've got to give a shout out to all of you who tune in, because I do keep an eye on our numbers (even though I've been urged to focus on the message and what we are learning each week, but I'm human, I do wonder “is the time I'm spending here, really helping others as much as it's helping me?” This morning, I'm motivated just a bit more than usual, as we are approaching an important milestone in the podcasting world, as we are just a few hundreds away from that 300K download mark, with a reach into 178 countries, around the world. I'm so glad that I listened to that inner voice that was urging me to keep the topics on this podcast broad, to improve productivity and results beyond our classrooms, and into places that my mind couldn't conceive at the time. So thank you for all of you who tune in, wherever you listen to this podcast in the world. I always say that without listeners, there would be no podcast, and without our guests, I wouldn't have any content to wake up early and write about. So, I will keep my promise back to you, that as long as we have listeners, that I will find the time to keep producing episodes that brings the most current research into practice, in our daily lives. While my days are now dedicated to promoting The Science of Reading in our schools, something I've been passionate about for a very long time, we will continue our theme of Going Back to the Basics this season, with some new guests coming up, to help strengthen our understanding of this connection between science, our productivity and results. Going back to EPISODE 124 on “How to Become a Neuroscience Researcher in 4 Simple Steps” I want to explain why I thought this was important to write about in the first place. I remember back to when I was first told “you know, you need to add science to your work” from Jeff Kleck, who we spoke with on EPISODE #246[iii] launching me into a world that I didn't think I was capable of learning. I went to school to be a teacher, (focused on Physical Education and English) expanding into Behavioral Students when I first began. I was not a neuroscience researcher, but found myself fueled by the challenge of understanding something that he understood, and I didn't. “If this educator, with a background as a football coach could grasp this work, then, why couldn't I?”  I thought. So that's where it all began for me, and why I think it's important to share that we all start somewhere and that's usually with a blank slate. I think about those early days when I opened up David A Sousa's famous book “How the Brain Learns”[iv] and almost slammed it shut, thinking “this is way over my head” as I saw these graphs on how memories are formed, and it just seemed so complex. So, this episode today is to show you that if I can figure this out, anyone can. Let's revisit the 4 steps I suggested in our earlier episode with some more thought and creativity behind the steps. STEP 1: First you want to think of your hypothesis: or something you are interested in, that you will back up with the most current research. I used my presentation slide as an example with “How Stress Impacts the Brain and Learning” in our earlier episode and in the 4 steps, I show you how to navigate through Pubmed.gov on this topic, how to find a study that does in fact prove how stress impacts learning, and then add this study to your work, or a presentation you might be doing. ANDREA'S HYPOTHESIS: In today's episode, I want to get creative, be a bit more innovative, and think beyond something we all KNOW impacts our brain and learning (like stress). What about something that science has yet to prove? This is where my curiosity goes, and you can see from some of the speakers we've had over the years that I'm interested in learning what science has to say about our dream world. Specifically, WHY we dream, and WHAT if anything, can we learn from our dreams?  What can science teach us about our dreams? This is my creative hypothesis. FIND YOURS: What's yours? What would you like to understand better and see if science could inform what you would like to know? Think about what you would like to learn, and if you need your brain jogged for a minute, I saw a recent Twitter post that self-development researcher, Greg Lunt put up the other day, about 7 peer-reviewed, research-based life hacks from Dr. Andrew Huberman's podcast.[v] Click the link in the show notes, and you can see 7 examples of important life hacks, that are all backed by science. If you listen to each of these life hacks, see if you can listen to Stanford Professor and host of the Huberman Lab, who I mention often on this podcast, through a different lens. Remember, that we all start our journey somewhere. We never know where our interests will take us, and how far each of can go into the world. Don't let the fact that we weren't taught many of these concepts in school to put up a barrier for what we could learn using science.  In some of the Deep Dive book studies we've done, I'm sure you will agree with me that we've uncovered that we all have unique talents and abilities, that when developed (or fanned into a flame) and used, have the ability to take that person to heights they might have only imagined in their dreams.  DID YOU KNOW THAT Stanford Professor, Dr. Andrew Huberman grew up as a skateboarder in the Bay Area, and didn't have direction or a vision for the life he has created today? He was taken in by skater Tony Hawk's parents when he was 14 and this gave him a place where he felt accepted, where he belonged and this changed the direction of his life forever. I'm sure that as we research most people who have risen to the top of their field, you will see that they had to overcome significant adversity, to arrive there. Nothing comes without effort. How to Sleep Better How to Burn Fat How to Grow Muscle How to Build Habits How to Focus How to Ease Pain How to Stop Hiccups See if you can come up with something you want to dive deeper into. I'll use mine since I've been logging my dreams since 1999, I can find patterns and themes, and lessons that I think might be important, but what does modern day science say about this? I went over to English neuroscientist and professor at the University of California, Berkley, Matthew Walker's research that focuses on sleep, and found a series on his podcast where he dives deeper into our dream world.[vi]  It's here where he mentions Dr. Robert Stickgold's research on “Memory, Sleep and Dreaming.”[vii] STEP 2: GO TO PubMed.gov[viii] and read the article on your topic of interest. When I searched for Robert Stickgold and dreaming, his article came up and took me straight to Pubmed through using Google. Or I could go directly to Pubmed.gov and type his name into the search bar with dreams and see all of the articles he's written on this topic. Try it for whatever topic you would like to connect evidence-based research to. STEP 3: Read through the studies with titles that interest you and see if you can uncover something new that can add value to your daily life. This is where you can spend a lot of time, or maybe go the other route, and you take one look at the article and X out of Pubmed thinking this is too difficult. Remember we all start somewhere. Dr. Huberman was once a skater kid, and now, I've never seen anyone navigate through the research like he does. Don't let it intimidate you. I mention this on our past episode that the parts of the research study that are important are the title, that tells you the topic and hypothesis, or what the researchers want to prove. Then there's a middle part that give you some details about the study that you can scan, and don't worry about all of the language. I'm sure many researchers aren't sure what it all means either. Someone who is an expert in research will inform this part of the study, that will help to find an accurate conclusion, that you will want to read.  In Stickgold's dream study, he was looking to show how our dreams can consist of “fragments” of our waking life, and he explained someone's waking life experience, and how it corresponded to something they dreamed about. Dr. Stickgold concludes that “waking experience is reactivated in the sleeping brain, (so what we think and experience in our waking life CAN show up in our dream life) leading to a process of “consolidation” by which new, labile (emotionally charged) memory traces are reorganized into more permanent forms of long-term storage. Dream experiences recalled from sleep bear a transparent relationship to recently encoded information, and provide a useful window into consolidation-related activities of the sleeping brain.” He concludes that “recent work from (his) laboratory has established a direct relationship between the “replay” of recent experience in dream content, and enhanced memory performance in humans.” This blows my mind. I'm still learning, and think I could study this paragraph for some time, but my search for understanding with what's going on in the dream world, and waking world is getting clearer. While I don't think I ever want to have someone else interpret my dreams (which they are doing these days with templates and researchers can now predict WHAT someone is dreaming about with MRI scanners). But I do think that understanding how our brains dream, and what we are dreaming about, with themes and connections we can learn from in our waking hours, could add significant value to our daily life, especially if we take what Dr. Stickgold's research said, and look at how our dreams could possibly enhance our memory performance. Putting the Research into Practice: I looked at a recent measure of my REM sleep, using my WHOOP device, that logged my REM sleep as 50% higher than my 30 day average recently. I know what I did to ensure I had a good night sleep, (starting with going to sleep an hour earlier than usual) and then logged what I recalled from my dreams that night. Now I wonder, “how are these dreams useful?” How did this increased REM sleep enhance my memory and important things I was learning that day?  I had a very busy week, and this data was very useful for me to see BEFORE this busy week began. I wonder: “Can this study about my dreams that I read on Pubmed.gov improve my memory or give me “enhanced memory performance” like Stickgold's research concluded, or even combined it with the WHOOP data, and ask, “could my focus, alertness and performance be improved with more REM sleep?” This is where curious minds, who want to learn can use science to inform our questions. I'll continue to follow Mathew Walker's work on the impacts of sleep on our brain, while measuring sleep, and continue to connect the research on Pubmed to uncover new ways for improved focus, productivity and performance. STEP 4: Keep learning and reading about what YOU would like to prove or understand better.  I wonder, did you learn anything new from the topic you looked up on Pubmed? If you did, I'd love to know what you learned. REVIEW AND CONCLUSION: And with that, I'll review and close out this episode where we looked at “How to be a Neuroscience Researcher in 4 Simple Steps”[ix]  and take something we are curious about, connect the science to it, and then actually use it in our life. STEP 1: Think of your hypothesis: or something you are interested in, that you will back up with the most current research. Get creative here, and think of something that you are curious about, like I'm curious about the dream world. To Show Creativity—It must Reveal something new to us (entertaining, thrilling or useful) and it changes the way we access the world—acting as portals into the world and ourselves.”  STEP 2: GO TO PubMed.gov[x] and read the article on your topic of interest. Don't be intimidated by the language you will see in these research articles. Just read enough that you can figure out the title (what they are looking to prove) the middle part (how they plan to prove it) and the conclusion (what they learned). STEP 3: Read through the studies with titles that interest you and uncover something new. How does what you learned from the research help what you are working on in your daily life? Like my interest in the dream world, where do your interests sit? Health, wellness, productivity? What are you interested in studying? STEP 4: Keep learning and reading about what YOU would like to prove or understand better. With time, the research is advancing lightyears beyond where we could imagine just a few years ago. Who knew before looking at what's new with this research that someone could measure me while I'm dreaming and now predict what I'm dreaming about? Who knew that an understanding of my dreams could help with my memory performance? We wouldn't know this without those who conduct the research, that are there for any of us to read on Pubmed.gov and I hope that this episode has made being a neuroscience researcher less intimidating. If you have spent the weekend, or longer, reading through Pubmed articles to learn something, then by all means, you can now call yourself a neuroscience researcher, and I hope that you've now taken something you were curious about (from the unseen world) and brought some clarity to it, in your life. With that, I'll close out this episode, that I hope you have found to be helpful, and useful in some way.  I want to thank you again for tuning in and helping our podcast to continue to grow over the years. I'll see you next week as we look at “Building Resilience[xi]” and we do have some fascinating interviews lined up: INTERVIEWS COMING UP NEXT: Gabrielle Usatynski,[xii] the author of the NEW book The Power Couple Formula, that is based entirely on Jaak Panksepp's 7 Core Emotions. I can't wait to dive deeper into Jaak Panksepp's work with her, especially after having the chance to meet with Lucy Biven earlier this year. Then we have Aaron Golub[xiii], who was the first legally blind D1 athlete to play football at Tulane University. We will be focused on leadership strategies that overcome adversity. Dr. Janet Zadina[xiv], a pioneer in the field of educational neuroscience is coming up later this month as we look at learning and the brain, where neuroscience in our schools began, and her vision for the future. Finally, we've got Jim Houliston, an athlete, artist, and educator who will explain to us the benefits of MMD (mirror movement development) on our longevity, body realignment, spatial awareness, balance and peak performance. Exciting times! See you next week. REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #124 “How to be a Neuroscience Researcher in 4 Simple Steps.” https://andreasamadi.podbean.com/e/brain-fact-friday-on-how-to-be-a-neuroscience-researcher-in-4-simple-steps/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #265 on “Improving Creativity and innovation in Our Schools, Sports and Modern Workplaces” https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-silva-method-improving-creativity-and-innovation-in-our-schools-sports-and-modern-workplaces/ [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #246 on “Using Neuroscience to Inspire Thinkers in Schools, Sports and the Workplace” https://andreasamadi.podbean.com/e/jeff-kleck-on-using-neuroscience-to-inspire-thinkers-in-schools-sport-and-the-workplace/ [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #197 with Dr. David A Sousa on “What's NEW With the 6th Edition of How the Brain Learns” https://andreasamadi.podbean.com/e/returning-guest-dr-david-a-sousa-on-what-s-new-with-the-6th-edition-of-how-the-brain-learns/ [v] Greg Lunt Twitter Post on 7 Peer Reviewed, Research Based Life Hacks from Dr. Andrew Huberman https://twitter.com/GregLunt27/status/1635665750370267136 [vi] https://www.sleepdiplomat.com/podcast [vii] Memory, Sleep and Dreaming: Experiencing Consolidation by Erin J Wamsley and Robert Stickgold, Ph.D https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079906/ [viii] https://pubmed.ncbi.nlm.nih.gov/ [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #124 “How to be a Neuroscience Researcher in 4 Simple Steps.” https://andreasamadi.podbean.com/e/brain-fact-friday-on-how-to-be-a-neuroscience-researcher-in-4-simple-steps/ [x] https://pubmed.ncbi.nlm.nih.gov/ [xi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #126 on “Building Resilience” https://andreasamadi.podbean.com/e/brain-fact-friday-on-building-resilience-a-pathway-for-inner-peace-well-being-and-happiness/ [xii] https://powercoupleseducation.com/ Gabrielle Usatynski [xiii] https://aarongolub.com/  Aaron Golub [xiv] Dr. Janet Zadina https://www.learningandthebrain.com/education-speakers/Janet-Zadina  

Want to improve your mornings? We've got the secret! This tip comes from Neuroscientist, Andrew Huberman. LINKS Follow @thespace_podcast on Instagram    Watch @thespace_podcast on TikTok   Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

“What makes aerobic exercise so powerful is that it's our evolutionary method of generating that spark. It lights on fire on every level of your brain, from stoking up the neurons' metabolic furnaces to forgiving the very structures that transmit information from one synapse to the next.” John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain On today's Episode #277 we will cover ✔  A review of EP 177 on "Transforming the Mind Using Athletics and Neuroscience" to see what's new. ✔  A look at Dr. Wendy Suzuki's Brain-Changing Protocol to strengthen our hippocampus and prefrontal cortex. ✔  How to Create Your Own "Spark" to Take Your Results to New Heights. And in today's episode, I want us to all dive a bit deeper, beyond what I'll uncover with the research, and look at this spark in our own lives. I want us to learn how to access this spark that John Ratey talks about, how to generate energy with this spark through exercise, and then figure out what we will do with this spark, or energy, once we've learned to create it, to go take ourselves to higher levels of achievement, all by using exercise and science, to take us there. I want to welcome you back to The Neuroscience Meets Social and Emotional Learning Podcast, where we cover the science-based evidence behind social and emotional learning (for schools) and emotional intelligence training (in the workplace) with tools, ideas and strategies that we can all use immediately, with our brain in mind.  I'm Andrea Samadi, an author, and educator with a passion for learning specifically on the topics of health, wellbeing and productivity, and launched this podcast almost 4 years ago, to share how important an understanding of our brain is, for our everyday life and results. For today's episode #277, we are going back to another favorite episode of mine, #122 on “Transforming the Mind Using Athletics and Neuroscience”[i] that we released April 9, 2021, after we interviewed Paul Zientarksi, the former PE teacher from Naperville Central High School, who reinvented physical education using the understanding of simple neuroscience. In this previous episode, we combined what we learned from Paul Zientarski,[ii] with our interview with Dr. John Ratey[iii], and his book Spark, that cemented the idea of the profound impact that exercise has on our cognitive and mental health. For today's episode, #277, we will go back to episode #122 on “Transforming the Mind Using Athletics and Neuroscience” and see what's new with the research that might be able to take our understanding a bit deeper.  I know that we all are clear on the fact that exercise creates that glorious protein called BDNF that we just reviewed thoroughly on EPISODE #274[iv] and even how this protein that is released when we exercise, is reduced in the brain of someone who has developed Alzheimer's Disease, showing us that exercise is an imminent solution for the prevention of cognitive decline, or at least delaying this from happening for as long as we can. Which leads me look deeper into the research on this topic, and I went straight to the work of neuroscientist and author, Dr. Wendy Suzuki, whose TED TALK on “The Brain-Changing Effects of Exercise”[v] has over 15 million views.  I remember when her TED TALK came out (in 2017) and someone in my network sent it over to me and I immediately asked Dr. Suzuki to come on the podcast. After hearing what her schedule is like over the years, and the research she is involved with as the incoming Dean of Arts and Sciences at NYU[vi], I do understand now why I never did hear back from her on this request. Her TED TALK impacted me in a way where I knew I would need to focus on what she has discovered about the powerful effects of physical activity on the brain and that “by simply moving your body, this has lasting protective, benefits to the brain.” (Dr. Suzuki). Dr. Suzuki's TED TALK, that came out years before we had looked at this topic on the benefits of exercise on the brain, that we started to unwrap with our interview with Dr. Ratey, explains how she was at the height of her work as a leading researcher on memory and the brain, when she stuck her head out of her lab she realized she was lacking in social interaction and had gained 25 LBS. She mentioned she was miserable, and launched her own exercise program, which is when she noticed things changing with her own brain. Not only did her mood improve, and she felt stronger, but she started to notice that her difficult work (grant writing which I know takes more brain power and patience than most of us have available on a day to day basis) but she noticed this daunting task was surprisingly getting easier for her, and she stopped and thought “What's going on here? Could it possibly be my new exercise routine?” I related to what she was saying (on many levels as I spent quite a few years working on grant writing) while also understanding there is no way I could ever sit at my desk and navigate through the research I need to do, without a daily exercise routine. What about you? If you are listening to this episode, and caught the fitness bug at some point in your life, I wonder WHAT it was that inspired you to make physical activity a part of your daily routine? When I thought about it, I would have to go back years to when I first noticed that exercise was something that just made me work better. I remember something clicked for me after high school, when I was at University, and spent my summers lifeguarding, to pay for that next year of school.  In order to get the best pools as a lifeguard, in the City of North York where I grew up in Toronto, Canada, that were worth spending the entire summer at, there was this annual lifeguard triathlon, and those who participated, usually were given their first choice of the pool they wanted to work at. It was one of those “you'd better participate” and then you knew you would have a better chance at being happy with your work environment that summer. And for many of us, living in Toronto, we lived for those summer months, poolside, with those we connected the most within our social circles, and many of us (or maybe it was just me) spent the entire winter dreaming of this special time of year, when the snow and ice melted, and the summer breeze filled the air. So, one year, I had set my mind of winning this summer triathlon, and started training for it in the winter. I joined the local YMCA and remember taking the bus from my house in Don-Mills to the YMCA on Sheppard and Bayview (at least a 30-min bus ride) where I would train, with the vision that I'd have a fancy pool to work at, with all of my favorite friends, while earning the money I needed to pay for University. As soon as the snow melted, I remember riding my bike, or rollerblading to the Y, but it was those days training for this one event that summer, that hooked me on being a regular daily exerciser, for the rest of my life. An update on the triathlon that summer: I almost came in first, if I hadn't have slipped and fell on the pool deck before the run, that was the final event. I was leading the whole race until my competitor, whose name I'll never forget, passed me in that last stretch towards the finish line when I had nothing left to give. Good for her, I think today, as she motivated me in future years to keep training, and while we both got the pools we wanted, I know her love of athletics stayed with her for her lifetime as well. Until revisiting this episode, I never really thought back to when I got the exercise bug, since it's now became a non-negotiable part of my daily routine. When I heard Dr. Suzuki's story, and learned about other people's motivation for starting an exercise program, I thought it might help those listening to reflect back on their own story. It is interesting to think back to what is was that “sparked” this habit change, and made it stick, and if this isn't a habit that you find interesting, at all, I'm hoping something in this episode creates that “spark” for you to perhaps begin your own program, with the health of your brain in mind. Here's where the research gets exciting! Dr. Suzuki mentions that “exercise is the most transformative thing that you can do for your brain” and listed some reasons that I think we have all heard of today. She notes that with one 45-minute exercise session: YOUR MOOD IMPROVES: Exercise has immediate effects on your brain. One single workout she says, “increases neurotransmitters like dopamine, serotonin, and noradrenaline that will increase your mood immediately.” I think we can all agree on this one, and it's one of the main reasons I've kept up my daily routine. I'm not much fun without these neurotransmitters flowing in my brain. YOUR FOCUS, ATTENTION AND EVEN YOUR REACTION TIME IMPROVE: and that this improved focus “can last up to 2 hours after you exercise.” Now I'm starting to think because I know in order to do difficult cognitive work, like reading through Pubmed.gov or something, I have to tire myself out early, and the harder the workout, the better I can think and focus on difficult work. I remember telling Dr. Ratey this in our interview and he said that's why they had the students exercising before school, to prime their brain for learning. BUT DID YOU KNOW THIS? THIS IS IMPORTANT… Before switching her work to the impacts of exercise and the brain, Dr. Suzuki was one of the world's leading researchers on memory. So of course, as she began to look at the impact of exercise on the brain, she would be looking at everything through the lens of a researcher whose spent years looking at the hippocampus (the brain's memory center). It's her next points about how exercise improves our brain, through her memory research lens, that caught my attention. She adds: EXERCISE PRODUCES NEW BRAIN CELLS IN THE HIPPOCAMPUS: and this increases the volume of your hippocampus, improving your long-term memory. We have covered how to improve our memory, with unique memory hacks on a few episodes on this podcast, one with EPISODE #149 with our interview with Dave Farrow, Two-Time Guinness World Record Holder on “Focus, Fatigue and Memory Hacks”[vii] or even EPISODE #217 on “Science-Based Tricks to improve Productivity and Never Forget Anything.”[viii] But never once did we talk about the hippocampus (our brain's memory center) in these episodes. Now Dr. Suzuki, a leading researcher on memory, exercise and the brain, tells us that exercise can make the part of our brain responsible for our memory, bigger? And with our brain, we all know that size matters. THE MORE YOU EXERCISE, THE BIGGER AND STRONGER THE PREFRONTAL CORTEX GETS: So now we know that in addition to our memory center, (our hippocampus) that increases with exercise, we can add that the part of our brain that's responsible for decision making, cognitive control, attention and focus, also gets bigger with exercise, and Dr. Suzuki elaborates that “these are the two areas of the brain most susceptible to neurodegenerative diseases and cognitive decline in aging. While Dr. Suzuki says that “by increasing exercise over your lifetime, you're not going to cure Alzheimer's or Dementia, but what you will do is create the strongest and largest prefrontal cortex so that it takes longer for the disease to have an effect.” (Dr. Suzuki). The whole reason why I spend all my spare time writing these podcast episodes, recording them, and putting them out to the world, for you, the listener, (and for me as well to keep learning) is that I do believe that small changes that we can all make, have the ability to completely transform our health, wellbeing and life. Take for example, the recent episode we did on “The Damaging Impacts of Sugar on the Brain and Body”[ix] where we covered 2 people who were measuring their blood sugar. The only reason I had the data for this episode, was that someone close to me asked me for advice. One day, this person said to me, “if I was to do just a couple of things to improve my health, what would you suggest I do?” Now this person rarely ever comes to me for advice, so when it happened, I took the moment seriously. I looked them directly in the eye, and like Dr. Jacoby said to me when I asked him the same question, I answered back, without wavering, “You need to cut out sugar (and that means anything that turns into sugar after you eat it, like the obvious candy, bread, and alcohol and then measure your blood to see exactly how what you are eating affects you personally) and then you never eat those things again.” That was it. In 30 days, this person lowered their A1C levels from the danger zone of 8.5 to 7.0. Once the behavior changes, so do the results. We can potentially reverse diabetes and pre-diabetes with this advice (and I say that not from the advice of my doctor, Dr. Jacoby, who swore that chronic disease is directly linked to lifestyle).  Like Dr. Jacoby, I'm pretty militant about health, so my advice if you want to make changes with YOUR health, is to think of your own personal motivation for this change, and then find someone who won't let you get away with reverting back to your old habits and behaviors, so that you'll stick to the changes that support your brain health So, back to Dr. Suzuki's research. She mentioned that she often gets asked, “what's the minimum amount of exercise that I would need to do, to get these changes in the brain?” and here's what she suggests: DR. SUZUKI BRAIN PROTOCOL: Dr. Suzuki's research revealed that the minimum amount of exercise you would need to do, to get these brain health benefits, would be 3-4 days a week, 30-45 minute sessions of aerobic activity, at an intensity that's enough to get your heart rate up. She says you don't have to go crazy, and I agree with her on this one. Here's something interesting I learned this year. Since I measure everything, I learned that certain activities get my heart rate just as high as my runs up the mountain. Activities like walking outside, lighter workouts on the elliptical, or even vacuuming the house, all get my heart rate up into ZONE 3 (70-80% of my maximum heart rate, or what would be considered a moderate exercise level). This was shocking to me, as I realized I could change up some of my activities, and save time, as long as I was able to get my heart rate up long enough for those brain benefits to take hold (for 30-45 minutes). THINKING CREATIVELY WITH EXERCISE: Now you can start to think creatively about aerobic activity. I recently noticed something while recording these podcast episodes. My WHOOP device started to log my activity recording as “other” and each time I finish recording, I would be notified, and could see that out of a 25 minutes recording session, I spent 70-80% of my maximum heart rate at the moderate exercise level. I'm not saying that sitting and recording for 25 minutes can replace a workout, but it opened my eyes to how strenuous public speaking can be on the body. I remember hearing speaker and author Brendon Burchard talking about how speaking in public “results in the same strain on his body as running a marathon each day.”[x] My WHOOP device was telling me the same story, and I've even noticed that when recording, I'm engaging muscles in my stomach to breathe, and it honestly feels like a workout session.   If you look at a graph of a typical hiking session, where I'm running up and down a mountain, my heart rate pattern is similar to when I'm recording a podcast episode, and recording or speaking into a mic logged me at 70-80% of my HR, which is ZONE 3 or a moderate exercise level. I do spend most of my hikes in ZONE 4 at 80-90% of my maximum heart rate, or the “hard” target zone, so I'm not going to replace this activity for speaking, but it really did open my eyes to thinking creatively with how else I can get my heart rate up for 45 minute sessions, with my brain in mind. WHAT ELSE DOES DR. SUZUKI'S RESEARCH REVEAL? While looking at the benefits of exercise on our brain, I wanted to go a bit deeper into what the research reveals, and there were a few more important details that I learned from Dr. Suzuki. She was interviewed on Dr. Andrew Huberman's podcast on “Boosting Attention and Memory with Science-Based Tools”[xi] where she gave Dr. Huberman an overview of the most important points from her TED TALK, that now informed the research she was doing on exercise and the brain, through the lens of a leading researcher on memory. BDNF, OUR HIPPOCAMPUS AND WHERE MEMORIES ARE STORED Dr. Suzuki reaffirms some of what we've already covered, that “BDNF goes directly to our hippocampus and helps new brain cells to grow” which is what we knew from Dr. Ratey, who said that “BDNF is like Miracle-Go for the brain” and it's from moving our muscles that this protein is created, helping us to improve “our highest thought processes.” But Dr. Huberman wanted to dive a bit deeper into where our memories are actually stored in our brain and asked “isn't the hippocampus involved in encoding memories, but not with the storage of memories? Memory storage (he asks) was in the neocortex or other overlying areas of the brain?” and Dr. Suzuki replies that he asked a tricky question because “memories are stored in the hippocampus for a very long time.”[xii] While she elaborates that people want to know “well how long are they there for before moving to the cortex” and she jokes “4 years, people want to know? Is that how long our memories are stored in our hippocampus?” I don't need to be a neuroscientist to think that it doesn't matter how long our memories are stored in our hippocampus, but I want this part of my brain to be as healthy, as big and fluffy (as she describes it) so that I can remain as sharp as I can as I'm aging. Not a day goes by that I go to grab a name of someone, and it's not there, so this part of our brain is a muscle that needs to be worked, just as we would be moving our body with exercise. LONDON CAB DRIVERS Which led my mind back to the research that emerged with the hippocampus of London cab drivers. This part of their brain was “significantly larger in London cab drivers due to the mental workout they get while navigating the 25,000 streets of London.”[xiii] REVIEW AND CONCLUSION: To review and conclude this episode where we looked back at EPISODE #122 on “Transforming the Brain Using Athletics and Neuroscience” I think we've got a few NEW details to help build this case for the importance of adding at least, or at a minimum, 4 days a week of 45 minute moderate aerobic sessions to build a stronger, more resilient hippocampus, to help improve our thinking, decision-making, and our memory center, ensuring that neurodegenerative diseases that could possibly come our way with age, will at least be delayed, as remember with our brain, size does matter. In the beginning of this episode, we spoke about a spark that exercise can create, that can help us to generate energy that we can use in our daily life. I mentioned where my spark began, training for the annual lifeguard triathlon in Toronto, to pay for my University classes, and I wonder: IF YOU HAVE A REGULAR EXERCISE PROGRAM: If you have incorporated exercise into your daily routine, what it was that inspired you to begin? What was it that kept this habit going for you? Have you noticed specific examples of how your exercise program has transformed your brain (like Dr. Suzuki noticed with her grant writing getting easier, and I noticed with being able to sit for longer periods of time and be focused on higher cognitive work)? Have you ever thought about what exercise was doing for your brain, down to your memory center (how it makes it bigger and stronger) or your prefrontal cortex? Were you aware of how you were building the size of your brain with exercise to at least prevent the onset of cognitive decline as we age? IF YOU DON'T HAVE AN EXERCISE PROGRAM: If you aren't incorporating 3-4 days of aerobic activity lasting 30-45 minutes in your daily routine, does this research that shows how building a stronger, fluffier more resilient hippocampus and prefrontal cortex make you think about starting a routine? If the answer to this is yes, and you aren't sure where to begin, check out our EPISODE on the TOP 5 Health Staples[xiv] where we covered how to get started with an exercise program as an Alzheimer's Disease Prevention Strategy. Were you as surprised as I was about my WHOOP device picking up my heart rate while recording a podcast episode, showing us that we can get creative with how we increase our heart rate (like with vacuuming, or walking, or other activities where you don't need to go crazy)? Can you think of some NEW and CREATIVE ways to start to move your body that could help your brain and cognition, now that you have seen this research? Once you do begin this regular daily routine, I promise you that you will start to feel better. Like cutting out sugar, you will notice immediate changes in your body (mentally and physically), and you will start to notice that you have more creative energy that you can direct in many different places. I promise you that this decision will “spark” something in you, that could possibly be the turning point that you needed to change your life forever. Since I feel so strongly about health and wellness for all of us, I want to extend an offer to you. If you are listening to this episode, and you want to make an improvement with your health and wellness, and you are stuck, unsure of where to begin, send me an email to andrea@achieveit360.com and let me know where you are starting from. This is just me here offering to give you a bit of time if you feel stuck in some way, without having to worry if I'll be selling you into some sort of coaching program. Sometimes in order to get started, we just have to make the decision, and talking to someone even for a few minutes, could be all you would need to “spark” some action of your end. If this is where you are sitting right now, don't hesitate to reach out to me. I'll close out this episode with a quote from Dr. John Ratey who said that “exercise is the single best thing you can do for your brain in terms of mood, memory and learning.” I'm going to add that it's the best thing we can do for ourselves as we age, to supercharge our hippocampus (our memory center) and prefrontal cortex (what we need to think) and build a stronger, more resilient brain so it will take longer for these degenerative diseases that we all know about, to have an effect. And with that, I'll make a promise back to you that I'll keep thinking up new ideas to share with you here, because I know now that writing AND recording is good for my brain. I'll see you next week as we look at EPISODE #124 on “How to be a Neuroscience Researcher” and looking back at this episode, I'll have to think really hard on how to make this one a bit more creative. See you next week. FOLLOW ANDREA SAMADI:  YouTube Channel: https://www.youtube.com/c/AndreaSamadi   Website https://www.achieveit360.com/  LinkedIn: https://www.linkedin.com/in/samadi/  Facebook:  https://www.facebook.com/Achieveit360com   Neuroscience Meets SEL Facebook Group https://www.facebook.com/groups/2975814899101697   Twitter: https://twitter.com/andreasamadi   Instagram: https://www.instagram.com/andreasamadi/  REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #122 on Transforming the Mind Using Athletics and Neuroscience https://andreasamadi.podbean.com/e/brain-fact-friday-on-transforming-the-mind-using-athletics-and-neuroscience/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #121 with Paul Zientarski on “Transforming Students Using Physical Education and Neuroscience” https://andreasamadi.podbean.com/e/naperville-central-high-schools-paul-zeintarski-on-transforming-students-using-physical-education-and-neuroscience/ [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #116 with John J. Ratey, MD on “The Revolutionary New Science of Exercise and the Brain” https://andreasamadi.podbean.com/e/best-selling-author-john-j-ratey-md-on-the-revolutionary-new-science-of-exercise-and-the-brain/ [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #274 on “What's NEW with BDNF: Building a Faster, Stronger, More Resilient Brain”  https://andreasamadi.podbean.com/e/brain-fact-friday-what-s-new-with-bdnf-building-a-faster-stronger-more-resilient-brain/ [v] The Brain-Changing Effects of Exercise with Wendy Suzuki, 2017 https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise?language=en [vi] Wendy Suzuki https://as.nyu.edu/faculty/wendy-suzuki.html [vii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #149 on  “Focus, Fatigue and Memory Hacks for Students and the Worplace”https://andreasamadi.podbean.com/e/2-time-guinness-world-record-holder-dave-farrow-on-focus-fatigue-and-memory-hacks-for-students-and-the-workplace/ [viii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #217 on “Science-Based Tricks to improve Productivity and Never Forget Anything.” https://andreasamadi.podbean.com/e/brain-fact-friday-on-science-based-tricks-to-improve-productivity-and-never-forget-anything/ [ix]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #275 on “The Damaging Effects of Sugar on the Brain and Body” https://andreasamadi.podbean.com/e/brain-fact-friday-the-damaging-impacts-of-sugar-on-the-brain-and-body/ [x] Brendon Burchard's High Performance Habits Story by Amy Anderson https://brendon.com/blog/success/ [xi]Dr. Wendy Suzuki on The Huberman Lab Podcast #73 “Boosting Attention and Memory with Science-Based Tools”  https://www.youtube.com/watch?v=099hgtRoUZw [xii] Dr. Wendy Suzuki on The Huberman Lab Podcast #73 “Boosting Attention and Memory with Science-Based Tools”  https://www.youtube.com/watch?v=099hgtRoUZw 38:26 time stamp [xiii] Taxi Cab Drivers' Brains Grow to Navigate London's Streets By Ferri Jabr December 8, 2011 https://www.scientificamerican.com/article/london-taxi-memory/ [xiv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 on “The Top 5 Brain Health and Alzheimer's Prevention Strategies”  https://andreasamadi.podbean.com/e/do-you-know-the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/  

“The brain has a capacity for learning that is virtually limitless, which makes every human being a potential genius.” Michael J. Golb I want to welcome you back to The Neuroscience Meets Social and Emotional Learning Podcast where we bridge the gap between theory and practice, with strategies, tools and ideas we can all use immediately, applied to the most current brain research to heighten productivity in our schools, sports environments and modern workplaces. I'm Andrea Samadi and launched this podcast almost 4 years ago, to share how important an understanding of our brain is for our everyday life and results.  For today's episode #276, we will go back to one of our early episodes, #119[i] on “The Key Ingredients of Learning with the Brain in Mind” and take a look at what I picked out as the key ingredients for learning back then, to see how NEW research has informed this area today. When I went back to review this episode, there were some ingredients in this “learning” equation that we've talked about often on this podcast, and the new research I found was eye-opening. The new research took what we covered so beautifully on those early episodes, to a whole new level, showing me why it's important to go back to the basics and see what strategies are effective, and why. Before we get to what's NEW, let's look back at where our podcast began, and what we were focused on, with learning with our brain in mind. Learning with the Brain in Mind We can go right back to our very first interview EPISODE #3[ii] with Ron Hall, from Valley Day School, who mentioned how things changed for him when he met Horacio Sanchez and began teaching with brain science in mind. This is the whole reason why we are going back to the basics this season, as we connect the new research to our past episodes, to strengthen where we all are in our process of building a stronger, more resilient 2.0 version of ourselves in 2023 and beyond. It's always easy to look back, and connect the dots[iii] like Steve Jobs' famous quote, and trust that these dots will connect again in the future, with new meaning that's evolved with time, knowledge and understanding. John Hattie's Research: As I glanced at our earlier interviews, Greg Wolcott from EPISODE #7 on “Building Relationships in Today's Classrooms” was our next guest in this learning equation, as he was the first guest to mention that his work and book, Significant 72[iv], was inspired by New Zealand Professor John Hattie.  John Hattie became known for his two books Visible Learning and Visible Learning for Educators that focused on teaching strategies that have a high probability of being effective. You can read directly from John Hattie himself, as he connects his dots looking backwards, where he says he believes he got some parts wrong with his approach to learning in the classroom.  He shares he'd like to stop looking at the strategies teachers are using and look closer at the impact we have on our students and how they learn best when he reflects that “we need to switch from saying (I care about how you teach), to saying (I care about the impact of your teaching).”[v]  Hattie goes on to talk about the criticism he faced with the term “visible learning” because learning isn't visible at all. As John Hattie now prepares to release Visible Learning: The Sequel[vi] this March, 15 years after his first book that sold out in days of its release and was described as “teaching's Holy Grail” he's returning to his ground-breaking work, with a new angle. Like the direction we are taking with this podcast, going back to the basics, this is what Professor John Hattie is doing with his next book where he not only looks at WHAT works best with learning, as he shares the research is his new that is now informed by more than 2,100 meta-analyses (more than double that appeared in his first book, drawn from more than 130,000 studies, and has involved more than 400 million students from all around the world. He then asks “WHY” did these strategies work so well, with some thoughts of how we can improve learning, using current and future research. I remember back to my early days of teaching when we were observed by our school principal, and given feedback for how effective our lessons were. I remember thinking this process was such a waste of time as the students were behaving differently knowing their teacher was being evaluated. I knew that there wasn't much learning happening other than finding a way to beat the system to have my students behave in this artificial environment. True learning, Hattie points out, happens when a teacher has to adapt a lesson, as they notice the students who might be missing the point, and need a new way to learn. Hattie noticed:   Professor John Hattie[vii] take this new knowledge and tells us that Australia has now gone with a new method of observation where they “ask expert teachers to consider a lesson they are planning to deliver, and then record themselves talking through their planning. Then the lesson is filmed. The expert teacher then records themselves again, explaining the decisions they made in the moment. The two recordings are then layered over the video. This allows those who watch the videos to hear what the teacher is thinking in real time.” (John Hattie, Why Teaching Strategies Don't Make You an Excellent Teacher). Hattie believes that this is where the research is turning to, with more thinking aloud and dialogue around learning, and he goes on to project there will be “a massive breakthrough in automation of classroom observation and teachers will improve because of it.”[viii] I can already see useful technology emerging in the corporate workplace that uses Artificial Intelligence to score a sales employee on their presentations, providing immediate feedback on specific metrics, including content, articulation, and even picking out keywords to help improve presentation skills. The future of learning is evolving, and it undeniably involves an understanding of our brain. Learning with the Brain in Mind: Friederike Fabritius on EPISODE #27[ix] was next to contribute to our formula of learning and “Achieving Peak Performance” as we began to connect the neurochemicals involved in those high levels of achievement where peak performance or flow occurs. Dr. John Dunlosky's Research Our next guest to help us to decipher this formula for learning was Kent State University's Dr. John Dunlosky, from EPISODE #37[x]  on “Improving Student Success: Some Principles from Cognitive Science.” I'll never forget when the lights started to go on for me, when I first heard Dr. Dunlosky speak in 2016 of an Edweek Webinar about “deliberate practice” being one of the most effective learning strategies vs cramming to learn something new (whether a new skill in the classroom, or a sport). This led us to EPISODE #38[xi] on “The Daily Grind in the NHL” with Todd Woodcroft, who at the time was an Assistant Coach with the Winnipeg Jets. His episode covered the importance of “the daily grind” or doing the same things every day, for predictable results in the pro sports world. The Key Ingredients of Learning: I could keep going through our episodes, and connecting the guests who spoke about the key ingredients of learning, but as we move towards the current research, I want to start with what we first identified with learning with the brain in mind. On today's Episode #276 on “Looking Back at the Key Ingredients of Learning” we will cover ✔ A review of the key ingredients of learning from our early episodes (that include motivation and repetition). ✔ A look back on John Hattie's Research with his ground-breaking book Visible Learning as he prepares to release Visible Learning: The Sequel to see “What's New” when it comes to teaching and learning in the classroom. ✔ What is NEW with Learning and the Brain? (Dr. Andrew Huberman). ✔ How Can We Learn NEW Skills Faster with the Brain in Mind: A 3-STEP PROCESS ✔ Using Repetition and the NEW Research to Learn NEW Skills Faster: A 4-STEP PROTOCOL ✔ Thoughts on the Future of Learning. What Dr. Huberman's Research Says About Learning NEW Skills Faster: When I looked up what's new in this area, I didn't need to go anywhere else, other than with Stanford Professor, Dr. Andrew Huberman and his Huberman Lab Podcast. I found two very thorough episodes that were similar in content, both close to 2 hours in length. You can access each of his episodes by clicking on the link in the show notes, but for today's episode, I wanted to take the research, and tie it to what we already know about learning, with some steps for how we can use this research in the future. I took his Podcast #20 on How to Learn Skills Faster[xii] that was published a year ago, in 2022, a year after I took a stab at explaining the key ingredients of learning. I remember listening to this episode while exercising and thinking I really needed to take notes, as he went into depth on the science behind acquiring new skills, affirming that we had uncovered some of the most important ingredients, specifically the repetition of a new skill and the motivation. I remember thinking it would have been good to know this as a former PE teacher, and I'll be sure to copy my friend Dan Vigliatore[xiii] who trains our next generation of educators with what's new and innovative for PE teachers in the classroom at York university in Toronto, or even just thinking back over those early episodes, it was clear why doing things a certain way (whether it's learning a new skill in the classroom, for athletic performance or in the workplace) that tapping into the Science of Learning, improving what we already know works in the learning process, will take everything to a deeper level for all of us. According to Dr. Huberman: How to Learn Anything Faster: STEP 1: Open Loop vs Closed Loop Dr. Huberman explains there are 2 types of skills: open loop and closed loop skills and you'll want to be able to distinguish between these skills. Open Loop: is a skill that when it's completed, you know if you did it right, or not. It would be like if a gymnast is doing a back flip. They either do the back flip, or they mess it up.  The only way to do it correctly, is to attempt it again if they messed up something and were scared halfway through. Or like throwing darts at a dart board. If the darts go on the ground, you missed the skill and the only way to get the skill, is to try it again. Or a free throw in basketball. I think we've got the point of this skill type. We can either do the skill, or we don't. This is an open loop.   Closed Loop: is a skill that allows for correction while performing the skill, like if you were running and your coach is giving you tips on your stride or something that you change and improve along the way, or if you were playing the drums, and you were given instruction on how to speed up or slow down your tempo. STEP 2: Ask “what should I focus my attention on?” Next, Dr. Huberman says we ask ourselves “what should I focus my attention on” and there are three places. It's either going to auditory attention (you are listening for something), visual attention (you are watching something) or it's proprioception (sometimes known as our 6th sense) where we think about where our limbs are in relation to our body as we are performing a certain skill (like being able to walk or kick without looking at your feet). STEP 3: Your Neurology Will Take Care of the Rest This is where things get exciting, as Dr. Huberman goes into the in-depth explanation of how learning something new translates within certain parts of our brain. Without attempting to teach what he explains so well, I'm going to break it down so we can understand the basic ideas that he covers.   Central Pattern Generators: exist in our spinal cord and it's this part of the brain that generates repetitive movements with skills we have learned. Things like walking, running, swimming, cycling, are all controlled by this part of the brain. The CPG also controls already learned behavior. When you have developed a certain skill, this part of the brain is taking over and controls the movement. I thought about something Friederike Fabritius said in her first interview with me when we were talking about her book, The Leading Brain and I asked her about something she wrote about on this topic of understanding learned behavior and how it shows up in our brain after years of repetitive practice. She gave 2 examples of people who didn't rely on their conscious thinking brain, but they used their unconscious brain to increase the speed, efficiency and accuracy of their performance. The first example she used was with Sully Sullenberger's quick thinking with his emergency landing of that plane in the Hudson River and the other was with Wayne Gretzky, who used his unique “hockey sense” to “skate where the puck will be, not where it is.”  Friederike explains in her book The Leading Brain that “there's a common misconception that intuitive decisions are random and signify a lack of skill, the exact opposite is true. Intuitive decisions are often the product of years of experience and thousands of hours of practice. They represent the most efficient use of your accumulated expertise.”[xiv]   So, if you are executing a skill that you've spent years learning, you will be activating this part of your brain, the Central Pattern Generator. Let's say you haven't spent years learning a sport. Like for me, with golf. If I swing a golf club, the parts of my brain that will be working are much different than the brain of a golf pro who would be using the CPG. I'd be using the next part of our brain, the Upper Motor Neurons in our cortex, that are the neural pathways that control movement, and are involved with things like picking up a pen, or a deliberate action, like swinging a golf club. This part of our brain is important to note in the visualization process, with skill building, that we will touch on in a minute. Then there's the Lower Motor Neurons in our spinal cord that send messages to our muscles that causes the muscles to move. When it comes to skill acquisition, I'm sure you've heard of the 10,000 hour rule. Someone just said it to me the other day, and while it does explain that work is involved with learning a new skill, it doesn't explain HOW we learn that new skill, using science. The secret to NEW skill acquisition Dr. Huberman says is not about the hours you put in, it's about the repetition. This made me think back to those early episodes where we took Dr. John Dunlosky's research, connected it to what we know works in the sports world, with the daily grind that's required for pro sports athletes, and now Dr. Huberman adds something new to this equation. He says of course “there's a connection between time and repetition, but there's new research that states that it's important what you are focused on as you learn a new skill, and if you can adjust the number of repetitions that you do, adjusting your motivation for learning, and you can vastly accelerate learning.”[xv] He went on the share study after study that backed this idea up, but without going into the weeds with the research, he says the protocol for learning any skill faster, something he says has been dubbed online as “The Super Mario Effect” or “The Test Tube Experiment” with mice or rats has to do with stimulating a certain brain area that can lead to vastly accelerating learning. He goes into where he has seen this being tested with Lewis Howes on his podcast “How to Learn Anything Fast”[xvi] where Lewis Howes almost fell off his chair with what he was learning. The issue with this method is that it's being tested now in military environments, and not something that any of us could use for immediate results, as we'd have to drill holes in our skull to stimulate a certain part of the brain to get these accelerated learning results (and they are doing this in certain places). But what can we do right away with this research? Dr. Huberman says that “whatever it is we are learning, that we are to perform as many repetitions per unit of time as we possibly can, even if we make errors” and this repeat of performance, even if there are errors will help you to accelerate skill learning.”  So, we did get the ingredients of learning correct with the emphasis on repetition, but I didn't know that the research now shows that making errors would promote plasticity in the brain and accelerate the learning process. Here's a 4 STEP Protocol to Help You to Learn Faster with Brain Science in Mind Get as many repetitions in per session. (whether a sport or even going back to Dr. Dunlosky with his importance of spaced repetition). Pay attention to the errors you make and don't worry about bad habits getting engrained. You will know the right actions vs the ones you want to discard. Know that neurochemicals are being created from the successful repetitions. After the session: REST. DO NOTHING. Don't look at your phone for 1-5 minutes to allow the neurons in the brain to replay the sequences you practiced. The errors will be eliminated and the correct sequence will be played back. What is interesting with Dr. Huberman's research is that he noted that when you sit and let the brain go idle after this repetition, that the brain will play the sequences backwards as it consolidates learning (and he says they aren't sure why) but the brain in sleep, plays the sequence forward. He also covered using a metronome (that tool we know helps you to learn to play the piano) as a powerful tool to increase the number of repetitions. I thought about how I would use this strategy, and think it makes the most sense for sports (thinking of when I was a PE teacher of how I could have used this information), or even apply it to my girls who practice gymnastics, and share with them that it matters how many turns they take to practice their skill. I asked them “how many times do you practice a back flip in one 4-hour practice” and they didn't have a number for me. If they are messing around in practice, they are taking away from others getting these higher repetitions, as well as themselves. I know their coaches know this, but I'm hoping that the girls understand why these focused repetitions area important for their results and skill learning. If I were a coach, with this brain science in mind, I'd have athletes count the number of reps they were doing with a certain skill, in a certain time period and see how each practice they could increase this number. What Does the Research Say About Visualization and Learning: I've spent a lot of time covering Visualization on this podcast, as it's a part of my daily routine, so of course I wondered what Dr. Huberman and the research says about adding mental rehearsal to your learning. While he did say that “visualization is a powerful tool and that it works” he added “not as good as the actual experience” of doing the actual physical activity. Dr. Huberman says that “closing your eyes and thinking about a sequence of movements and visualizing it in your mind's eye creates the activation of the upper motor neurons that's very similar, if not the same as the actual movement.” He said that visualization is a good supplement to your learning routine, but not a replacement. REVIEW AND CONCLUSION: To review and conclude this episode on the ingredients of learning, I think we uncovered the main ingredients from our episode 2 years ago (repetition and motivation) that's crucial for learning, but Dr. Huberman's research on making sure we get as many repetitions as we can per session, even if we make mistakes in the process, did help me to look at learning with a new lens. I also couldn't forget how he said the military is experimenting with stimulating parts of the brain to accelerate learning and know that years down the line, it might be easier for us to learn a new language, or master a new skill in a sport, with advancements in our understanding of brain science. I hope that this episode helped you to think of what else you could do to accelerate learning for your students in the classroom, whether it's with John Hattie's reflections of “thinking through” an effective lesson, or with the tried and true strategies of Dr. John Dunlosky of spaced repetition that have proven to accelerate results in sports and the classroom, or even Dr. Huberman's idea of increasing the amount of repetitions per unit of time, without worrying about errors. This episode on learning made me think of more questions than I have answers for. It was only two years after we wrote ep 119, that Dr. Andrew Huberman released his new research, and many studies that have emerged about how to accelerate learning with repetition, and how our brain is involved in this process. 15 years after Professor John Hattie released his ground-breaking Visible Learning book in the field of education, that he reflects back now on AI for classroom observation.  I'll close with a quote from Mark Zuckerberg who says that “unsupervised learning is the way that most people will learn in the future. You have this model of how the world works in your head and you're refining it to predict what you think is going to happen in the future.” This makes me wonder: What will we uncover 3 years from now? Will we ever be able to find the science that gives us answers to other ways we can learn, like finding answers from our dream world? Will we be able to predict our future somehow like Mark Zuckerberg suggested by refining something in our head? While Dr. Huberman says that visualization is a powerful tool that works, he still says that it doesn't work as well as actually doing the skill. He has the data to prove this today but will we uncover something about our brain and places we can stimulate it without having to drill open our skull in the future that could improve our effectiveness, even if it's a few percentages of improvement?  Maybe tweaking something with our visualization process could unlock some of the secrets Jose Silva unlocked in his Silva Mind Control Method[xvii] that we dove deep into at the end of last year?  One thing I know for sure is that I'll never stop asking questions and searching for answers that can help us to all be a stronger more resilient 2.0 version of ourselves.  What about you?  What questions do you have? How has science informed your learning? I'd love to hear your thoughts on the future of learning… And with that I'll close out this episode and see you next week as we revisit EP #122 on “Transforming the Mind Using Athletics and Neuroscience”[xviii]  See you next week! FOLLOW ANDREA SAMADI:  YouTube Channel: https://www.youtube.com/c/AndreaSamadi   Website https://www.achieveit360.com/  LinkedIn: https://www.linkedin.com/in/samadi/  Facebook:  https://www.facebook.com/Achieveit360com   Neuroscience Meets SEL Facebook Group https://www.facebook.com/groups/2975814899101697   Twitter: https://twitter.com/andreasamadi   Instagram: https://www.instagram.com/andreasamadi/  REFERENCES: [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #119 on “The Key Ingredients of Learning with the Brain in Mind” https://andreasamadi.podbean.com/e/brain-fact-friday-on-the-key-ingredients-of-learning-with-the-brain-in-mind-with-andrea-samadi   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #3 with Ron Hall from Valley Day School on “Launching Your Neuro-educational Program” https://andreasamadi.podbean.com/e/interview-with-ron-hall-valley-day-school-on-launching-your-neuroeducational-program/   [iii] Steve Jobs https://www.brainyquote.com/quotes/steve_jobs_416875   [iv] Greg Wolcott Significant 72 https://www.significant72.com/   [v] John Hattie: Why Teaching Strategies Don't Make You an Expert Teacher by John Hattie Jan 11th, 2023 https://www.tes.com/magazine/teaching-learning/general/john-hattie-visible-learning-teaching-strategies-dont-make-you-expert   [vi] Visible Learning: The Sequel by John Hattie Published by Routledge, March 20, 2023  https://www.routledge.com/Visible-Learning-The-Sequel-A-Synthesis-of-Over-2100-Meta-Analyses-Relating/Hattie/p/book/9781032462035   [vii] IBID [viii] IBID [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #27 with Friederike Fabritius on “The Recipe for Achieving Peak Performance” https://andreasamadi.podbean.com/e/pioneer-in-the-field-of-neuroleadership-friederike-fabritius-on-the-recipe-for-achieving-peak-performance/   [x]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #37 “Dr. John Dunlosky on “Improving Student Success: Some Principles from Cognitive Science” https://andreasamadi.podbean.com/e/kent-states-dr-john-dunlosky-on-improving-student-success-some-principles-from-cognitive-science/   [xi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #38 with Todd Woodcroft on “The Daily Grind in the NHL”  https://andreasamadi.podbean.com/e/assistant-coach-to-the-winnipeg-jets-todd-woodcroft-on-the-daily-grind-in-the-nhl/   [xii] How to Learn Skills Faster by Dr. Andrew Huberman, EPISODE #20 https://www.youtube.com/watch?v=xJ0IBzCjEPk   [xiii] https://twitter.com/PhysEdDynasty   [xiv] The Leading Brain, Page 148, Friederike Fabritius https://www.amazon.com/Leading-Brain-Neuroscience-Smarter-Happier-ebook/dp/B01HCGYVM2/ref=sr_1_1?gclid=CjwKCAiAr4GgBhBFEiwAgwORreGYXo-LXa5995xdbpY7AiCFCyjNHxQ842EYgZOf2uGIaCZmtq3T7xoCGc4QAvD_BwE&hvadid=174274111864&hvdev=c&hvlocphy=9030068&hvnetw=g&hvqmt=e&hvrand=1212127332165576286&hvtargid=kwd-262053540231&hydadcr=22536_9636732&keywords=the+leading+brain&qid=1677786313&sr=8-1   [xv] How to Learn Skills Faster Dr. Andrew Huberman PODCAST EPISODE #20 https://www.youtube.com/watch?v=xJ0IBzCjEPk   [xvi] Lewis Howes and Dr. Andrew Huberman on “How to Learn Anything Fast” https://www.youtube.com/watch?v=ADygLWbL2M4   [xvii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 on “Applying the Silva Method for Improved Intuition, Creativity and Focus” https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [xviii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #122 on Transforming the Mind Using Athletics and Neuroscience https://andreasamadi.podbean.com/e/brain-fact-friday-on-transforming-the-mind-using-athletics-and-neuroscience/  

To strengthen your immune system Eftersom jag har varit sjuk så mycket har jag blivit mer intresserad av hur man stärker sitt immunförsvar. Jag lyssnade på ett avsnitt av podden Huberman Lab, och skrev ner allt jag tyckte var intressant och viktigt. Det är det som är grunden för dagens avsnitt här :) Hoppas du hittar något användbart! För att vara med på webinariet på söndag (kl 14:00 CET) - gå till Language Lock-Ins hemsida (klicka här) och klicka sedan på "join the free training"!   -------------------- For English, scroll down! -------------------- För att stödja podden och få transkript till avsnitten - bli patron för bara 5€ per månad – klicka här! Min favoritplats för att hitta lärare är italki! Jag har själv använt det mycket! Klicka här för att få 10$ gratis krediter på italki efter du har spenderat dina första 20$! -------------------- To support the podcast and get transcripts to the weekly episodes – become a patron for only 5€ per month - click here! My favourite place for finding teachers is italki! I have used it a lot personally. Click here to get 10$ in free credits on italki after you've spent your first 20$! ------------------- Instagram: swedish.linguist YouTube: Swedish Linguist Facebook: Swedish Linguist Website: www.swedishlinguist.com ------------------- Ett smakprov (sample) på transkriptet: Hallå hallå! Välkommen till Simple Swedish Podcast. Ja, jag mår mycket bättre nu, så..jag tror att det hörs också, på mig, hoppas att jag låter lite mer energisk. Så det känns bra. Och..   Men på grund av att jag var sjuk så länge så..för några dagar sen så bestämde jag mig för att lära mig mer om immunförsvaret, och specifikt hur man stärker immunförsvaret. Att stärka något, alltså att göra det starkare.   Och jag älskar Dr. Huberman, och därför så letade jag efter avsnitt av hans podd som handlar om immunförsvaret. Och jag lyssnade på ett avsnitt om immunförsvaret, och hur man förbättrar det och stärker det. Och jag tog anteckningar!   Och jag tänkte att det är ju ett perfekt ämne att göra ett poddavsnitt om. För att det är dels väldigt intressant, och dels väldigt användbart. För vem vill inte stärka sitt immunförsvar? Jag tror att alla vill stärka sitt immunförsvar.   Så, jag ska prata om vad han pratar om i det poddavsnittet. Om du vill lyssna på det avsnittet så heter det “using your nervous system to enhance your immune system”. Och podcasten heter Huberman Lab. [Jag] kan väldigt väldigt varmt rekommendera Dr. Huberman och hans podd Huberman Lab.   Innan vi börjar ska jag tacka några patrons, det är Akiko, Agnieszka, Kevin och Chi. Tack för att ni stödjer den här podden!   Och, för alla som är intresserade av hur man lär sig svenska i Sverige - speciellt hur man tar sig till en avancerad nivå, och faktiskt kan prata med svenskar på svenska - så kommer vi ha vårat sista webinarium nu på söndag klockan två, svensk tid (CET).   Och om du vill gå på det webinariet, då går du till hemsidan www.languagelockin.com och klickar på “join the free training”. För det är ett gratis webinarium som handlar om dom fem största utmaningarna för att lära sig svenska i Sverige.   ....för att läsa hela transkriptet till detta och alla andra avsnitt, klicka här!    

How To Be Awesome At Doing The Hard Thing Consistently.. oftentimes without seeing results or many results… but continuing to do it anyway.    It's what I think is actually the secret to being successful at most things.    Most people try the thing - whatever that is - sending sales emails, lifting weights, eating healthy, starting a side business, tuning out anything negative, losing weight… but don't keep going it long enough.    First we need to make sure the goal is the right goal for you.  After that, we're set… we just have to keep doing the things, over and over, that we know will get us there.  To be able to have a very clear focus on what needs to be done and have the mental toughness to not quit when you don't see immediate results.    Here's how you do it - you set-up a system to focus on and enjoy the process rather than focus on the end goal of trophy or reward.    Today's podcast is all about how to consistently do the hard things.   Because here's the thing - if you commit and really give full effort and do it long enough - it would be completely unrealistic to not see progress and growth.    I'm telling you the secret sauce in getting what you want is doing the hard thing over and over and over again, even when you don't see results yet.  It's the ability to avoid distraction, ignore outside noise, delay gratification and keep doing the hard things required to make awesome things happen.     I've worked with so many very successful entrepreneurs and now I'm having daily calls with women who are really building and growing and progressing personally and professionally and the common denominator is not an intense early morning routine or inherited money to invest or a high level academic education.    While those can sometimes be a factor, it's more the ability of these women to wake up and keep doing the hard thing.    Same goes with fitness or lifting weights.  For most of us, it takes so damn long to see results.  So it's not easy to keep going.  It's hard to do hard things without seeing or feeling the reward as soon as we want.      Here are some of the key points Lindsay talks about in this episode:    -Keep getting uncomfortable    -Enjoy the process - even when it's painful    -Realize that it would be unrealistic to think you won't see change and progress if you keep going. Most people quit before they even have a chance.    -Head down, blinders on.  Your opinion is the only one that matters right now and it doesn't matter what other people are doing.    -Listen to David Goggins and Andrew Huberman for more in depth on this   -Expect discomfort and embrace it.  It's all about managing expectations.  Goggins says “embrace the suck”    -Create a solid plan    -Build it into your schedule or routine    -Decide and commit - there's no decision to be made - just need to execute    -Hold yourself accountable    -Hard work becomes harder when you're doing it for the result or reward or end goal    -Andrew Huberman is a neuroscientist and professor at Stanford University   -Andrew Huberman talks about a Stanford study - kids liked to draw and gave them a reward - like a sticker when they drew. Then they stopped giving them the sticker- then they were less likely to draw because they didnt get the reward anymore.  When we receive rewards - or give ourselves rewards- we associate less pleasure to it.    -According to Huberman, dopamine is released in response to experiences that are pleasurable or rewarding, such as eating delicious food or achieving a goal. Dopamine helps to reinforce these behaviors, making it more likely that we will repeat them in the future.   -If you get a peak in dopamine from a reward - it lowers baseline   -Makes you do it for the rewards   -Growth Mindset - striving is the end goal - we are always growing- we never reach the destination - we are focused on the effort itself.    -Learning to access the rewards from the EFFORT not the result.    -Tell yourself - this effort is awesome    -Forcing yourself to stick to a hard workout    -You can evoke a dopamine release from the challenge you are in    -If you are focused only on the goal - you enjoy the process less and makes it more painful    -Dopamine increases the amount of energy we have and sharpness of mind    -The feeling of effort is the mental reward.     -Tell yourself- I know this doesn't feel good - but I love it.    -In the moments of the biggest suck - this is painful and because it's painful it will increase my baseline dopamine later - but also I know in this moment I am doing it by choice and because I love it.    -David Goggins talks about turning the effort into the reward.    -Allows you to stay focused and not get distracted.    -Learning to spike dopamine from effort itself - not before or after is key!   Cheers to all the hard things! And doing them over and over again! 

#403: HOW MY BUSINESS BRAIN UNIVERSITY WIL CHANGE YOUR LIFE (birthday gift inside) Yes, it is my birthday week, which of course I will celebrate for the entire month of March ha! This is also an extra special week as I have re-released the famous 8-Figure Thinker BUSINESS BRAIN UNIVERSITY. Which has changed the lives of so many entrepreneurs over the years! If you are a business owner desiring to grow from 5 to 6,7 and even 8 figures, then understanding the ability to master your brain and nervous system becomes your number one superpower, to make any business tactic truly work. (It is the secret marketers do not tell you about) Click below to get my BIRTHDAY DISCOUNT (live for 7 days only)   WHEN YOU ARE READY, CLICK THE LINK BELOW. BUSINESS BRAIN UNIVERSITY (NEW FOR 2023) https://www.8figurethinker.com (secret birthday code for 90% discount = 8FT) CLICK HERE FOR ALL LINKS & PRODUCTS https://linktr.ee/AndyMurphymind LATEST INFO https://andymurphy.online Social Media Instagram Facebook LISTEN to the Mindset By Design Podcast Itunes https://goo.gl/3QfHqU Stitcher https://goo.gl/Xkdzi8 Spotify https://spoti.fi/2END4zI For Other Platforms https://andymurphy.online/podcast

Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:27) How to achieve consistent state of motivation? [Martin Zokov] In the full AMA episode, we discuss: Are there neurological benefits from different types of body work? Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity? Is anxiety useful? Can it be controlled? Title Card Photo Credit: Mike Blabac Disclaimer

This episode is soft ambient music combined with the soothing sound of ocean waves creates a peaceful atmosphere that will transport you to a state of serenity. Our goal is to help you escape the stress and distractions of daily life and find a place of calm, where you can drift off into a deep and restful sleep.The music we have carefully crafted is designed to slow down your heart rate, lower your blood pressure, and calm your mind, so you can enjoy a good night's sleep. So sit back, relax, and let the sound of the ocean waves wash over you as you drift into a peaceful night's sleep. So, let the music and waves of Sleep Better help you get a better night's sleep, and live a more balanced life.Music and sound was recorded by Matt Ridenour exclusively for Sleep BetterContact: Email me at sleepbetterpodcast@gmail.com

"Self-regulation will always be a challenge, but if somebody's going to be in charge, it might as well be me." Daniel Akst On today's Episode #273 we will cover ✔ A review of Brain Fact Friday #112, where we introduced Self-Regulation, and why it's important for our overall mental health and wellbeing.  ✔ One strategy from the work of Dr. Daniel Amen for Self-Regulating Automatic Negative Thoughts. ✔ Two strategies from the work of Dr. Andrew Huberman--One on using self-regulation to calm ourselves down in less than a minute, and the other to strengthen the NO-GO Circuits in our brain to help with impulse control.   Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast where we bridge the gap between theory and practice, with strategies, tools and ideas we can all use immediately, applied to the most current brain research to heighten productivity in our schools, sports environments and modern workplaces. For returning guests, welcome back, and for those who are new listeners, I'm Andrea Samadi and launched this podcast almost 4 years ago, to share how important an understanding of our brain is for our everyday life and results.  This season (Season 9) we will be focused on Neuroscience: Going Back to the Basics as we revisit our past Brain Fact Fridays, narrowing in on how anything new from the field of neuroscience can be tied to improving our productivity, our results, our mental and physical health. Why are we going back to the basics? When we are building something worthwhile, something that we want to last, going back to the foundations will help us to strengthen our understanding of our brain, and our mind, to our results, providing us with the extra strength we will need to overcome the obstacles and challenges that will come our way. My hopes are that this step backwards will help us to become better prepared to move forward, towards our goals, or whatever it is that we are working on this year, with this strong foundation in place. Today's EPISODE #273, we are going back to our second Brain Fact Friday, EPISODE #112, released in March of 2021 on “Training Your Brain to Self-Regulate Automatic Negative Thoughts and Emotions”[i] where we looked at our recent interview with my good friend Horacio Sanchez, from EPISODE #111 on “Finding Solutions to the Poverty Problem.”[ii] Horacio Sanchez said, “Did you know that when we engage in inner speech, all the mechanisms of outer speech and the auditory process activate in the brain? Therefore, what we say to ourselves is just like hearing it said by someone else to us. Inform students (and ourselves) that inner speech can build them up or destroy them.” (Horacio Sanchez)[iii] I brought up the damaging effects of Automatic Negative Thinking on one of our early episodes, #14 on Self-Regulation.[iv] This skill of managing our thoughts, emotions and behavior comes under the competency of self-regulation (one of the 6 social and emotional learning competencies that we covered in the beginning episodes of this podcast, to set the foundation for what I envisioned with the content we would be covering here. It's these 6 pillars that I saw as the foundation for us to build upon, and improve and is the heart of The Neuroscience Meets SEL Podcast. What is Self-Regulation and Why is it So Important to Be Able to Manage Those Negative Thoughts, Our Emotions and Even Our Behavior? Self-regulation is “the ability to manage your emotions and behavior in accordance with the demands of the situation. It includes being able to resist highly emotional reactions to upsetting stimuli, to calm yourself down when you get upset, adjust to a change in expectations and (the ability) to handle frustration”[v] In other words, it's the ability to bounce back after a setback or disappointment, and the ability to stay in congruence with your inner value system.  On EPISODE #111, I gave some examples of how we could teach self-regulation to our children and students, and even gave some thoughts on why it's an important skill to master in the workplace. You can go back this episode if you want to review these tips by clicking on the link in the show notes, but for today's episode, almost 3 years later, I wonder, “how good am I at self-regulation” and have I improved this skill at all over the years? Since this is a how-to podcast, where I want to provide tips for us all to use and implement immediately, backed by the most current neuroscience research, I thought I would check in with what Stanford Professor and Neuroscientist Dr. Andrew Huberman would say about self-regulation. I'm probably going to reflect back to his work, or anyone else who can explain how to implement the concepts I'm trying to reinforce on this podcast, or anyone who can help me to explain the details of science in a way that we can all understand and apply it. So far, I've found Dr. Daniel Amen (who I've talked a lot about on this podcast with his idea of controlling our ANTS, or automatic negative thoughts) and will look at Dr. Andrew Huberman's work to see what he says about self-regulation. Dr. Amen and Controlling Those ANTS What I love about Dr. Amen's work, is that he explains why eliminating negative thoughts is so important. Did you know that “every time your brain has a thought, it releases chemicals? Every time you have a sad, hopeless, mad, cranky, unkind, judgmental, or helpfulness thought, your brain immediately releases chemicals that make your body feel awful.[vi] He goes on to explain the physiological effects of negative thinking saying “your hands get cold and wet, your muscles get tense, your heart beats faster, and your breathing becomes shallower (and all of this activity) in your frontal and temporal lobes decreases which negatively affects your judgement, learning and memory.” (Dr. Amen). Do what can we do to avoid this pitfall of making ourselves feel rotten? Dr. Amen suggests that we “work on disciplining the mind” to get rid of these Automatic Negative Thoughts to keep ourselves in a healthier frame of mind. On our last episode, we talked about an effective strategy used in cognitive behavioral therapy[vii] of saying the word “SWITCH” in your head as you focus on switching the negative emotion that you feel to something more positive. This takes some practice, that's for sure. I've always used the strategy of saying “STOP” when this happens and changing the thought pattern in my head to something more productive. Also, remembering the idea of RESPONDING to situations with questions to dig deeper, and learn more, instead of REACTING with emotion, or jumping to conclusions, or incorrect assumptions, is always a better solution. Now let's dive a bit deeper here, and see what Dr. Andrew Huberman has to say about self-regulation. Dr. Andrew Huberman on Self-Regulation Dr. Huberman reminds us why self-regulation is important, and says that “knowledge of knowledge can actually help you to intervene” (which is why we are doing this podcast and breaking down the science so we can all use it to improve our lives) and he discusses why self-regulation with our behaviors is important. He notes a question to ask ourselves “when I'm thinking that I'm feeling low, nothing feels good, am I depressed? Maybe (he says) or maybe you've saturated the dopamine circuits and you're now in the pain part of things. What do you do? (He says) you have to stop. You need to replenish dopamine. You need to stop engaging in the behavior (whatever it was you were doing that you noticed lost something for you) and then the pleasure for it will come back. You have to constantly control the hinge, make sure the hinge doesn't get stuck in the pain or in pleasure.”[viii] We covered this concept in depth with our interview with Dr. Anna Lembke and her book, Dopamine Nation on EPISODE #162[ix] where she dove deep with us on how we are constantly trying to distract ourselves from the present moment to be entertained” and “that we're all running from pain—we'll do almost anything to distract ourselves from ourselves” and that “we've lost the ability to tolerate even minor forms of discomfort.”  Here's where I notice my inability to tolerate even mild forms of discomfort as Dr. Lembke was saying. Let's take writing these episodes. I wake up early, go to my desk, and am ready to get back to my notes over the week where I've gathered ideas and research, and now I need to put them all in one place for this episode. It's not as mentally challenging as I've already written the first episode, but now I've got to see if I can improve it somehow with the latest research, and while writing, the minute I get stuck on what to say next, I will get up, and do something to distract myself, and come back after a few minutes. Is there a better, more effective, science-backed solution for me to use when I've hit a wall, and need a break? Dr. Andrew Huberman explained it beautifully on Mayim Bialik's Podcast[x] (side-note, do you remember her? She's an American Actress who was on the NBC Sitcom Blossom, and went on to study in the field of neuroscience, crossing paths with Dr. Huberman along the way. On this episode, she did with Dr. Huberman, he describes an activity he uses for stress reduction in minutes, that we can all use to self-regulate when we need it. Try This Activity! How to Self-Regulate Your Brain in Less Than a Minute I loved this episode with Dr. Huberman and Mayim[xi], as she talks about him as being “the smartest human being on the planet” and he talks about remembering her when she was interviewing at Graduate School and he didn't miss a detail. There's an obvious respect that each one has for the other. On this episode, with Mayim, Dr. Huberman shares a quick and easy activity we can all to do calm us down in less than a minute. He says, “Do a double inhale through your nose, one longer inhale and then sneak in a quick second inhale, which re-inflates the sacks in your lungs, and then do a long full exhale to empty out all the air from your lungs” This,  he says “naturally activates the neural circuits in the brain and body that shift that see-saw from sympathetic (alertness and stress) to parasympathetic.”    It looks like this. Just one of these, Dr. Huberman says will return us to a calm state. While reflecting back to our first episode on self-regulation, we did talk about a couple of examples to say “STOP” or “SWITCH” to stop those negative thoughts from ruminating in our head, but this breathing activity, I think is something I will try moving forward. What About Self-Regulating Our Behaviors? So now I think we all have a strategy we can use right away to calm ourselves down when we need to, but how else could we train our brain to self-regulate? This one, I learned from a podcast episode from Jessica Stillman's INC Magazine's article[xii] where she picks Dr. Huberman as a resource for this strategy. You can also watch an incredible interview with Shane Parrish[xiii] on this concept. The important part to understand here is that our Basal Ganglia is vitally important for controlling our thoughts and actions and Dr. Huberman teaches us that “there are two main circuits that are both regulated by dopamine. Some of the circuits are involved in the go functions (where we lean into our work—its action oriented) and the other one is no-go and it involves certain neurotransmitters like dopamine to suppress behavior.”[xiv] He gives some examples reminding us as adults, that most of the time we are operating with our GO circuits (waking up, making our bed, getting ready, go to work etc) but think of our kids and many of their circuits involves to NO go circuits, like when we tell our kids, sit still, don't do that etc) and it's not easy for them to do this. The research behind the whole marshmallow experiment that I re-enacted with my kids[xv] proves how important this skill is for our students' future success, so I wondered, how can we all improve this NO-GO circuit in our brain? Activity 2: How to Train Your Brain to Control Your Impulses and Self-Control This is what Dr. Huberman does to intentionally train his brain to become stronger, keeping his impulses under control. He intentionally plans 20-30 NO-GO activities a day to strengthen this circuit in his brain. He says that the things you choose would be specific to you, and one way we both relate is that when I'm working in a block of time, and get stuck, I have this impulse to look at my phone, or get up and heat up my coffee or something. Anything to take me away for a minute of where I'm stuck. Instead of doing this, he suggests, stay there a minute longer and see if you can get past the block. This will strengthen my NO-GO circuit, and help me to reach those higher levels of productivity. He mentions another example of how many of us find it difficult to sit and meditate. I remember the first time doing this I really struggled as I could hear the kids running around, and I really wanted to get up. This was because my GO circuits were stronger than my NO-GO circuits. What's interesting is that you will have to monitor this one over time, because meditation and blocking out the world gets easier with time, so if I want to keep strengthening my NO GO circuit, I'll have to look for 20-30 things (to replicate Dr. Huberman's Strategy) that I want to do each day, and not do them, or at least, not do them right away. Can you think of 20-30 things that you will suppress to strengthen YOUR NO-GO circuit? If it's difficult, begin with just 4 things. Here's some ideas- Don't eat the thing you were going to eat. Don't get up from working when things are difficult. Change up a work out and don't do it the same. Don't pick up your phone when you are working. Whatever you habitually do, do it differently and it will feel strange at first, until you strengthen this part of your brain that Dr. Huberman says is like “keeping the blad sharp on both sides (the get up and go into action side, and the don't go, leave the phone alone) side. REVIEW AND CONCLUSION: To Review and Conclude this week's Brain Fact Friday, we took a deeper dive into EPISODE #112, on “Training Your Brain to Self-Regulate Automatic Negative Thoughts and Emotions”[xvi] with some tips from Dr. Daniel Amen on how to stop those Automatic Negative Thoughts from making ourselves feeling rotten, and disciplining our mind to stay in the positive. Then we went to Dr. Andrew Huberman's research with 2 strategies for calming our mind in one minute with that breathing exercise and the idea of strengthening our NO-GO circuits by suppressing certain actions in our day. I hope that you find these strategies helpful for improving your day to day work and personal life, and that we all can use the science behind these strategies to strengthen our brain and our results. I have to say that I did use the breathing strategy BEFORE recording this episode, and plan on carving out some NO GO activities within my day today. I'd love to know what you think of this episode. With that, I'll see you next week where we will look at what's NEW for building a faster, stronger, more resilient brain. RESOURCES TO FOLLOW: To follow Dr. Andrew Huberman's work https://hubermanlab.com/  To follow Dr. Daniel Amen's work https://www.amenclinics.com/  FOLLOW ANDREA SAMADI:  YouTube Channel: https://www.youtube.com/c/AndreaSamadi   Website https://www.achieveit360.com/  LinkedIn: https://www.linkedin.com/in/samadi/  Facebook:  https://www.facebook.com/Achieveit360com   Neuroscience Meets SEL Facebook Group https://www.facebook.com/groups/2975814899101697   Twitter: https://twitter.com/andreasamadi   Instagram: https://www.instagram.com/andreasamadi/    REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #112 on “Training Your Brain to Self-Regulate Automatic Negative Thoughts and Emotions”https://andreasamadi.podbean.com/e/brain-fact-friday-on-training-your-brain-to-self-regulate-automatic-negative-thoughts-and-emotions/   [ii] Neuroscience Meets SEL Podcast Episode #11 with Horacio Sanchez on “Finding Solutions to The Poverty Problem” https://andreasamadi.podbean.com/e/resiliency-expert-and-author-horacio-sanchez-on-finding-solutions-to-the-poverty-problem/   [iii] Horacio Sanchez on LinkedIn https://www.linkedin.com/posts/hsanchezceo_neuroscience-education-activity-6770706945264386048-BDCn   [iv] Neuroscience Meets SEL Episode #14 with Andrea Samadi on “Self-Regulation: The Foundational Learning Skill for Future Success” https://andreasamadi.podbean.com/e/self-regulation-the-foundational-learning-skill-for-future-success/   [v] Edutopia article “Teaching Self-Regulation by Modeling” (January, 2019) https://www.edutopia.org/video/teaching-self-regulation-modeling   [vi] The Number one Habit to Develop In Order to Feel More Positive by Dr. Daniel Amen August 16, 2016 https://www.amenclinics.com/blog/number-one-habit-develop-order-feel-positive/   [vii] What is Cognitive Behavioral Therapy with Therapist Kati Morton YouTube uploaded Sept. 23, 2013 https://www.youtube.com/watch?v=g7B3n9jobus   [viii] Neuroscientist Dr. Andrew Huberman on Self-Regulation https://www.youtube.com/watch?v=bQ1zYZHg8k4   [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #162 with Dr. Anna Lembke on “Dopamine Nation: Finding Balance in the Age of Indulgence” https://andreasamadi.podbean.com/e/medical-director-of-addictive-medicine-at-stanford-university-dr-anna-lembke-on-dopamine-nation-finding-balance-in-the-age-of-indulgence/   [x] Mayim Bialik's Podcast with Andrew Huberman on Regulating Stress in Real-Time. https://www.youtube.com/watch?v=Mk5GC269WT0   [xi] Mayim Bialik's Podcast with Andrew Huberman on Regulating Stress in Real-Time. https://www.youtube.com/watch?v=Mk5GC269WT0   [xii] Stanford Neuroscientist: How to Train Your Self-Control So You Don't Mess Up Your Life by Jessica Stillman https://www.inc.com/jessica-stillman/stanford-impulse-control-no-go-function.html   [xiii] How to Control Your Impulses So They Don't Ruin Your Life https://www.youtube.com/watch?v=8wpP1W8eoaI&t=1s   [xiv] IBID [xv] The Marshmallow Experiment with Andrea Samadi Uploaded Nov. 2, 2017 https://www.youtube.com/watch?v=Rq903CXJUpg   [xvi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #112 on “Training Your Brain to Self-Regulate Automatic Negative Thoughts and Emotions”https://andreasamadi.podbean.com/e/brain-fact-friday-on-training-your-brain-to-self-regulate-automatic-negative-thoughts-and-emotions/  

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: Andrew Huberman on How to Optimize Sleep, published by Leon Lang on February 2, 2023 on LessWrong. Introduction In this post, I list all the advice from Andrew Huberman's podcast Sleep Toolkit: Tools for Optimizing Sleep & sleep and Sleep-Wake Timing. A large subset of that advice can also be found on his website, so feel free to read there and ignore this post. I did not do any research to check whether the advice is actually correct and comprehensive. If you know of any important missing tools or wrong advice in the list below, please let me know. I think the main tools for improving sleep that are missing from this podcast episode are: General CBT-I (Cognitive Behavioral Therapy for Insomnia); General stress reduction; Any other psychological improvement strategies (e.g., therapy against depression and anxiety); Choice of clothes, pillow, mattress, and blanket for sleeping; bedtime routines; Nutrition (except for some short advice on breakfast); Prescription Drugs. If you know of other important factors, please let me know in the comments. In summary, the advice is centered around using 8 "tools" in such a way as to obtain a stable, healthy circadian rhythm: Light Darkness Temperature Food Exercise Caffeine Supplements Digital Tools Below, I mostly focus on the advice and less on the reasoning behind that advice. My impression is that you can probably ignore much of the advice if you feel like your sleep is already great, though especially light exposure in the morning and dim light in the evenings seem like clearly useful for almost everyone. The Three "Critical Periods" Huberman names three "critical periods": the morning, throughout the day, and the evening. He emphasizes the importance of one's behavior in the morning the most, as he claims it has a crucial effect on the circadian rhythm. Period 1: Morning (until ~3 hours after waking) Early in the morning, Huberman recommends getting natural light exposure for setting the circadian rhythm, and to exercise, getting a short cold shower, and having breakfast for activating the body and increasing the core body temperature. While all of this "wakes up the body", Huberman indicates that it is also useful for getting better sleep later on. Finally, Huberman lists some advice on how to responsibly use caffeine. I am not sure if he claims that caffeine can help with sleep (e.g., since it increases the core body temperature and thus might help for setting the circadian rhythm) or if his advice is mainly meant to reduce the damage to sleep caused by caffeine. Light Exposure Timing: immediately after waking or at least within the first 60 minutes Look into the general direction of the sun at a low solar angle Don't look at it, especially if it's painful. Don't wear sunglasses. Eyeglasses or contact lenses are good, but windows are not. UV protection is okay Duration: Clear day: ~5 minutes Cloud cover: ~10 minutes Very overcast/rainy: ~20-30 minutes If this is not possible: use sunlight simulators/daylight simulators. Cheap replacement: ring lights (they are often used for selfies) Drawing LED Tablet If you wake up before the sun rises and want this to be your regular wake-up time, turn on bright artificial lights. Do this at least 80% of the days in your life Do it for an extended duration (twice as much) after missed days Exercise Ideally: immediately after waking up. Can be combined with sunlight viewing. Examples of morning exercise: Take a walk, light jog, skip ropes It doesn't have to be the most intense workout Cold Shower Take a cold shower for 1-3 minutes It increases the body temperature when the exposure is short Alternative: Cold tub/ice bath Breakfast This also helps for increasing the body temperature After a big meal, you will be sleepy; thus, don't eat a huge breakfast Caffeine Take into account that the ...

“If you have built castles in the air, your work need not be lost: this is where they should be. Now put the foundations under them.” --Henry David Thoreau from Walden Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast where we bridge the gap between theory and practice, with strategies, tools and ideas we can all use immediately, applied to the most current brain research to heighten productivity in our schools, sports environments and modern workplaces. For returning guests, welcome back, and for those who are new listeners, I'm Andrea Samadi and launched this podcast almost 4 years ago, to share how important an understanding of our brain is for our everyday life and results. On today's Episode #272 we will cover ✔ An Introduction to Season 9: Going Back to the Basics by revisiting our past Brain Fact Fridays. ✔ A reminder: What is the Reticular Activating System and How Can It Help Us to Achieve Our Goals. ✔ A Review of The Creative Process or Turning a Fantasy into a Fact. ✔ Priming Our Brain to Set Worthy Goals  ✔ What the Most Current Brain Research Says to Help Us to Improve Our Goal-Setting Process ✔ Research-Based Tips to Prime Your Brain to Achieve Your Goals in 2023 This season (Season 9) we will be focused on Neuroscience: Going Back to the Basics as we revisit our past Brain Fact Fridays, narrowing in on how anything new from the field of neuroscience can be tied to improving our productivity, our results, mental and physical health. Why are we going back to the basics? When we are building something worthwhile, something that we want to last, going back to the foundations will help us to strengthen our understanding of our brain, and our mind, to our results, providing us with the extra strength we will need to overcome the obstacles and challenges that will come our way. My hopes are that this step backwards will help us to become better prepared to move forward, towards our goals, or whatever it is that we are working on this year, with this strong foundation in place. Today's EPISODE #272, we will go back to our very first Brain Fact Friday, that we released as a BONUS EPISODE on March 5, 2021[i], called “Using the Reticular Activating System to Set Your Intent and Achieve It” and we will dive a bit deeper into how this system in the brain (our RAS) can actually help us with whatever it is that we want in 2023. But before we get to the science behind our goals, I want to take you on a trip, that goes back to my early days of working in the seminar industry, with motivational speaker Bob Proctor, who taught me how to dream. You can watch our interview on EPISODE #66[ii] where he marvels at how he watched the dream I envisioned all those years ago reveal itself over the years, as I took his work, and created a book for teens to improve their grades, their results with sports, or sharpen their skills, that eventually was made into an online course. I remember talking with Bob about this first book, The Secret for Teens Revealed[iii], (that was really just my notes that I'd gathered over the years listening to him in the seminars helping adults to achieve their goals, written so that a teenager could apply it), and I remember telling him that I thought there was something missing that was preventing kids from embracing the concepts written within the pages. We all know how learning works, and how important it is for a student to be engaged and motivated with whatever it is they are learning.  He picked up on what I was getting at, and affirmed that  “it is missing something very important” and went onto a lesson for me, standing in this hallway at this seminar he was speaking at, about the Creative Process. He said “you'll want to think about how the creative process works” and then he got on the phone and called someone and put me in contact with someone who would take the words in this book, and help them to come alive, visually, with video, he suggested. I never did end up working with the person Bob was putting me in contact with, I forget why, but he did open up my mind for how to take the words in the book (the vision I wanted those kids to see), and bring it to life. You can do this with images in a picture book, or other ideas I've talked about on recent episodes with innovative and creative ideas, but we did it with video. I worked with Ryan O'Neill, who we met on EPISODE #203[iv] on “Making Your Vision a Reality” and created The Secret for Teen Revealed Online Course[v] that you find today on the UDEMY Platform. It All Begins With The Creative Process Before we get to the science behind this idea of goal-achieving for 2023, I think it's important to go back to the basics here, and revisit what Bob was trying to get me to think about, standing in the hallway, when we were talking about “what was missing” from my book. He wanted me to revisit “The Creative Process” that I've been mesmerized by since those days I used to sell those seminars with him. I always wondered “how do people dream up big ideas and then achieve them?” Bob would say that it all begins with this process that starts when the “inventor” of the idea paints of picture of what they see. He would talk about the Creative Process in 3 Steps:  STEP 1 FANTASY: Paint the picture of what you really want in your mind. See it clearly on the screen of your mind first.  Dream it all first. We've talked in depth about the importance of being able to clearly see your goals on the screen of our mind on past episodes, but most recently with our Deep Dive of The Silva Method[vi]. STEP 2 THEORY:  Next you will need to go from the dream world, or your imagination faculty, to your reasoning faculty, where you will create the plans you will need for the attainment of this goal. If you look at the image in the show notes, you can see that he would say it's here you need to pass a test. Ask yourself “Am I Able to Do This?” You might look at whatever it is you've dreamed up and you think “I can't do that” as you think about the hundreds of reasons why you CAN'T achieve this goal that you really want. He would say “if you really want it, you'll find the way.” The second test you'll need to pass is with the question “Am I Willing” to do what it takes for this goal? Are you willing to pay the price, put in the extra effort needed? It's here that he would say that “goals are not meant for you to get them, they are meant for you to grow.” STEP 3 FACT: Now you'll use repetition, and a change in behavior to turn your fantasy into a fact. Whatever it is that you want, or that you've achieved, it wasn't something that just came to you overnight. It was something that you created, with your imagination, starting as a fantasy, then you turned it into a theory, putting your plans into place, until over time, until your dream became a reality, or a fact. “When you turn that fantasy into a fact, you are in a position to build even better fantasies. And that, my friend, is the Creative Process.” Bob Proctor Dreams and Worthy Goals: I'm hoping that whatever it is that you want, or that you are investing your time on, that it's something worthwhile. I hope that it's NOT something that you have achieved in the past, and you've just written haphazardly down while setting goals this year. I hope it's a goal that when you look at it, and have no idea how you will accomplish it.  This is a worthy goal that only comes from dreaming big, that will challenge you to grow and move beyond where you've been in the past. I hope whatever it is you are working on, that it's something that you look at and think “Now how on the Earth am I going to do that?!” This is truly something worth investing your time on as it will help you to grow. I find the creative process to be fascinating, or watching people achieve what appears to the untrained eye to be impossible, and I do believe there is a science to this process and think that a closer look at the Reticular Activating System is a first step towards unraveling the secrets to our future successes with goal-setting and achieving, with our brain in mind. The Reticular Activating System, Our Goals and The Research To bring the most current research in here, I'm going to go to the work of Stanford Professor and American Neuroscientist Dr. Andrew Huberman's[vii] work, and I‘ve joined his Podcast's Premium Channel[viii], which I probably should join as a Founding Member for how much I quote him on this podcast. On our first episode on the RAS, we talked about the fact that in order to achieve our goals, or things that we want in our life, we must learn how to understand and use our Reticular Activating System[iv] which is a filter in our brain that helps us to focus on the things that are most important to us. If you have heard the idea that “energy flows where your attention goes” this explains why putting some focus on what we want to create in our life is so important. In our first episode we explained that Tobias van Schneider explains that the Reticular Activating System (RAS) is a “bundle of nerves at our brainstem that filters out unnecessary information, so the important stuff gets through.”[v] Van Schneider believes that the Reticular Activating System can be trained, and I agree, and it's here that I'll bring in Dr. Andrew Huberman's research to show you how we can use our RAS to move us towards certain things that we want, and away from others that we don't want. Dr. Huberman was interviewed on The Mindset Mentor Podcast[ix] where he went much deeper into this explanation, but said to “think of the RAS as a template for what you want, or what you are looking for” and it impacts your perception, helping you to notice what you are paying attention to (or like Van Schneider said, it filters out unnecessary information, so the important stuff gets through.” It Begins with our Perception or What We Are Paying Attention To: He gave an example of a car that you want, explaining how the brain first uses its perception ability and notices what I'm paying attention to (this new car that I really want). I used to really want the Audi R8, but am happy with the car I have now, so I can't say that I've been “looking” for R8s when I'm driving around, but if I was, you had better believe I would begin to see them everywhere. We talked about this on our first episode on the RAS with the man who invented the MAXON® Liftgate you see on the back of trucks. Once he brought my attention to this sign on the back of trucks that helps to load and unload a truck with contents, I started seeing this sign everywhere. This was my RAS at work. Next, Our Brain Gets Involved Based on the Neuromodulator That's High: Dr. Huberman says that once we know we are paying attention to, that one of the four neuromodulators (acetyl choline, dopamine, epinephrine or serotonin) come into play, depending on which one is high in your system. He gave an example with if serotonin is high, you're more likely to feel good about your environment around you, and there will be no seeking involved. You'll be focused on things in your immediate sphere (or your home life for example) and if your dopamine is high, there's a sense of ambition involved, where you begin to focus on things outside of your environment, or experience, and is involved in the seeking circuit. He says that “the dopamine system is all about want, desire, craving, motivation and getting more”[x]  and can tie into the goal-setting, achieving experience that Dr. Huberman says is all dopamine-driven. Our RAS Changes Our World View: Here's where the science bridges the gap between many of our past podcast episodes where we've talked about the importance of knowing what it is that you want, or even reading your goals out loud every day, that we talked about often with our Think and Grow Rich Book Review EPISODES [xi]last year. If you want to get fancy, listen to our Deep Dive on The Silva Method[xii] to visualize whatever it is that you want on the mental screen of your mind. We dove deep into this method the end of last year and it makes more sense to me now why this method is so effective.  Once you know what you want, the RAS in your brain begins to work FOR you, and it will “cue up the things near you “and “help you to access memory stores about your end goal.” (Dr. Huberman). Or, like Bob Proctor taught us with the Creative Process, it begins with painting the picture of your fantasy, clearly on the screen of your mind. Now that we understand the research behind the Creative Process, thanks to Dr. Huberman, it's easy to see how we go from Fantasy (with our perception or what we are paying attention to) to Theory (create the plans for what we want, based on the neuromodulator that's high in our brain) to Fact (where we've used an understanding of our brain to create something we wanted). PUT THIS INTO ACTION: Try this activity that Dr. Huberman suggests and let me know what happens in your case. Before you go to bed at night, place the intention of whatever it is that you want. Whatever it is that you are working on—maybe you are writing a novel, and you are looking for new ideas (this would be your intention), maybe you are looking for a promotion at work (this would be your intention), you're a student looking to improve your grades (this would be your intention) or improve your skills in a sport, or even earn more money, you get the picture, clearly visualize your intention before you go sleep at night, and Dr. Huberman says this activity will be “cueing up your brain to the things it should pay attention to” because like we said before, it acts like a filter “since it can't pay attention to everything.” (Dr. Huberman). Then the next few days, see what you notice. Did you have new ideas for the novel you are writing? Did you notice a new job opening that you could apply for that would be a promotion for you, and seems like a perfect fit for you? Did you notice something important you forgot to study that could have cost you some grades? Did you notice something new you could do with your sport to improve somehow? The funny thing I picked up from watching this interview with Dr. Huberman is that he made a joke about the movie, The Secret, while explaining how the RAS works in this interview. If I wasn't paying attention to everything he was saying, I would have missed it. He said that once you pay attention to what you've set your intention on, “you'll start to cue up all the things near you from your conscious and subconscious mind…the things you already possess in your mind  from your memory bank (to help you to attain whatever it is that you want to accomplish) and you'll start to see things in the world (to help you) and there's nothing secretive about this, no pun intended he says.”[xiii] I thought it was interesting that he was referring to the movie, The Secret, that my mentor, Bob Proctor starred in, that inspired me to write The Secret for Teens Revealed. I know that Bob didn't know the science behind goal-setting and achieving, or at least not as in depth that Dr. Andrew Huberman does, but he knew there was something happening that he saw over and over again with people who dreamed up an incredible fantasy, and then turned it into reality. I'm glad I didn't miss this detail and made me think of something I saw one of my early influencers mention this week, “Attention to Detail Does Matter” Review and Conclusion: To review and conclude this week's Brain Fact Friday and our FIRST Brain Fact Friday from March 2021, that I think we have more than covered in depth today, DID YOU KNOW that “your RAS is a powerful system in your brain that draws you towards certain things and away from others?” (Dr. Andrew Huberman) As we close out this episode and review of our FIRST Brain Fact Friday, I hope this understanding of our brain and this filter called the RAS has opened YOUR eyes (like it did mine) to something new, giving you an AHA Moment where you begin to draw that which you want closer to you, using the Creative Process with Science. TO CONCLUDE THIS EPISODE, THINK ABOUT THESE QUESTIONS: Has this understanding of our RAS connected to the goal-setting/achieving process in your life, helped you to refine what it is you are working on this year? Did it help you with the goals you've set that seem impossible to achieve, or helped you to dream bigger than you've been dreaming? If you look at the notes I took at one of my first seminars Bob taught on the Creative Process, (if you can read them) you will see where I point out that when others see you working on something that's much bigger than you, that people will come out of the woodwork who will want to help you. You just need to begin, or set the intention of what you want, in order for this to happen. Some other thoughts: Have you thought about what are YOU paying attention to day to day? Do you think about the creative process diagram, and what can you turn over to your imagination at the Fantasy Level? Do you even spend time dreaming? Have you started to use your Reasoning Faculty and then create the plans that will turn your Fantasy into a Fact? Are you a DOER, not just a DREAMER? Do you know the neuromodulators that are high in your brain? This will help you to understand which of the four neuromodulators are driving you (dopamine to look outside of your environment, or serotonin to keep you focused on things in your immediate sphere) that we spoke about, or acetyl choline (that keeps us focused) and epinephrine (for your alertness). Do you now think about your RAS, or your brain, and how it's working FOR you in the Creative Goal-Setting/Achieving Process? Did you try the activity and go to sleep with an intention of something that you want to create, or move towards the next day? Did your RAS help you in any other way that I haven't mentioned with what you want to create? I'll close with a quote that was inspired by someone who I know understands how the Creative Process Works: “The difference between something good and something great, is attention to detail” Charles Swindell, and I hope that we can all see that it's important to notice even the tiniest details. Where our focus goes, our energy flows, and this understanding of the RAS and our brain can help us to pay attention to what matters most to us, and help us to achieve something we've never achieved before in 2023, which will in turn, contribute to our growth personally and professionally. And with that, we will close out this episode, and we'll see you next week where we will take a closer look at our next brain fact Friday on regulating our thoughts and emotions. FINAL THOUGHTS AND REFLECTIONS This episode made me think deeply about my own creative process as I wrote this over a few days, in an early morning time slot where I have a quiet place to focus. But like my book discussion with Bob, I knew there was something missing so I woke up early, went to my office and took out some old notebooks from the seminar days to see what else I could add to make this episode to make it more than just “hey here's how we set goals, and cool, look how our brains help us.” I was looking for something else and a few things stood out to me from those old seminar notes. The Walden quote I opened up with was actually written on the back of one of the old seminar booklets, and I thought it was fitting for what I wanted to convey. I want us to build castles in the sky…I could almost see Bob shouting that out from the stage, using his hands to mold his castle in the sky…he'd look up and paint this image getting us to all look up and “imagine” our dream in the sky.  I wonder: What's your dream? Can't you see it painted visually?  Can you feel it with your heart and soul?  I highly recommend going back to our Think and Grow Rich Book Study[i] to start off every new year with. There's so much in those 6 episodes that will set us all up for success with whatever it is we are working on. The Creative Process is summed up nicely in the pages of this book. After I had recorded this episode I had it all cued up to go out this Friday, and then something weird happened. I woke up in the middle of the night, and was almost jolted out of sleep. I kept thinking “This episode isn't finished…” I went to my desk and thought “what else can I add?” not knowing why I had woken up with such a force almost pushing me back to my desk to take another look at this episode. Now this was around 1:30am and I was wide awake, looking for whatever it was that needed to be added-- and then I saw it.  This Friday when I was planning to release this episode marks the one year Anniversary of the day Bob passed away last year. I'm usually pretty good with dates, but the past month has been a whirlwind, I'm not even sure what time it is often, let alone the day.  I can't believe I almost missed it if it, and wrote this episode with many examples about my past mentor, without realizing it would go out on the exact one year anniversary of when he left us. If it wasn't for that jolt that pushed me back to my desk to take another look at it, I would have missed it. Details Matter. So this episode is for you Bob, one year after you moved over from the physical world to the nonphysical where you taught us we will all go someday…and that we are still here, just in different forms of energy, like the goals we bring from the unseen world (from our imagination) to the physical world (our reality).  This trip back down memory lane was so very special—remembering how he taught many of us to dream, and to honor all those early influencers (many who've come on this podcast over the years) who paved the pathway for where I personally ended up today. This is what I want for all our listeners—to get to the place where you've given it your all—you've stretched yourself, gone beyond your levels of comfort, sat at the edge of your seat, leaning in, accomplished that big dream you had, leading you to things you could never have imagined before. Then I hope that you'll teach this to others.  I'll end this episode with the quote that I ended The Think and Grow Rich Series[ii] with… “What story do you want to tell? What scenes do you want to shoot? How do you want the movie to end? Be the director of your life.” Bob Proctor Whatever it is you are going after, you'll do it when you believe it. And I'll see you next week. RESOURCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 Think and Grow Rich Book Review Deep Dive PART 1 https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #196 Think and Grow Rich Book Review Deep Dive PART 6 https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-15-success-principles-of-napoleon-hill-s-classic-boo-think-and-grow-rich/ The Secret https://www.amazon.com/Secret-Rhonda-Byrne/dp/B00DDOWK5I/ref=atv_pr_sw_sc   FOLLOW ANDREA SAMADI:  YouTube Channel: https://www.youtube.com/c/AndreaSamadi   Website https://www.achieveit360.com/  LinkedIn: https://www.linkedin.com/in/samadi/  Facebook:  https://www.facebook.com/Achieveit360com   Neuroscience Meets SEL Facebook Group https://www.facebook.com/groups/2975814899101697   Twitter: https://twitter.com/andreasamadi   Instagram: https://www.instagram.com/andreasamadi/    RESOURCES TO REVIEW: Andrea and Bob's Interview Neuroscience Meets Social and Emotional Learning Podcast EPISODE #66 “The Legendary Bob Proctor on “Social and Emotional Learning, Where it All Began” https://andreasamadi.podbean.com/e/the-legendary-bob-proctor-on/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 Think and Grow Rich Book Review Deep Dive PART 1 https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #191 PART 2 on “Thinking Differently and Choosing Faith Over Fear”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-2-how-to-make-2022-your-best-year-ever-by-thinking-differently-and-choosing-faith-over-fear/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #193 PART 3 on “Putting Our Goals on Autopilot with Autosuggestion and Our Imagination”   https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-3-using-autosuggestion-and-your-imagination-to-put-your-goals-on-autopilot/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #194 PART 4 on “Perfecting the Skills of Organized Planning, Decision-Making, and Persistence” https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-4-on-perfecting-the-skills-of-organized-planning-decision-making-and-persistence/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #195 PART 5 [xxviii] on “The Power of the Mastermind, Taking the Mystery Out of Sex Transmutation, and Linking ALL Parts of the Mind” https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-5-on-the-power-of-the-mastermind-taking-the-mystery-out-of-sex-transmutation-and-linking-all-parts-of-our-mind/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #196 Think and Grow Rich Book Review Deep Dive PART 6 https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-15-success-principles-of-napoleon-hill-s-classic-boo-think-and-grow-rich/ REFERENCES: [i]Neuroscience Meets Social and Emotional Learning Podcast BONUS EPISODE on “Using The Reticular Activating System to Set Your Intent and Achieve It” https://andreasamadi.podbean.com/e/brain-fact-friday-on-using-the-reticular-activating-system-to-set-your-intent-and-achieve-it/ [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #66 “The Legendary Bob Proctor on “Social and Emotional Learning, Where it All Began” https://andreasamadi.podbean.com/e/the-legendary-bob-proctor-on/ [iii] The Secret for Teens Revealed by Andrea Samadi https://www.amazon.com/Secret-Teens-Revealed-Teenagers-Leadership/dp/1604940336 [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #203 with Paranormal Researcher Ryan O'Neill on “Making Your Vision a Reality”  https://andreasamadi.podbean.com/e/case-study-with-paranormal-researcher-ryan-o-neill-on-making-your-vision-a-reality/ [v] The Secret for Teens Revealed: A 10-Step Blueprint https://www.udemy.com/course/the-secret-for-teens-revealed-a-10-step-success-blueprint/ [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 A Deep Dive into Applying The Silva Method https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/ [vii] https://hubermanlab.com/ [viii] The Huberman Lab Premium Channel https://hubermanlab.supercast.com/new_landing? [ix] The Mindset Mentor Podcast https://www.youtube.com/watch?v=ruBJYNKKKXY [x] The Mindset Mentor Podcast https://www.youtube.com/watch?v=ruBJYNKKKXY (1:46) [xi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 Think and Grow Rich Book Review Deep Dive PART 1 https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/ [xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 A Deep Dive into Applying The Silva Method https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/ [xiii] The Mindset Mentor Podcast https://www.youtube.com/watch?v=ruBJYNKKKXY (6:26)  

Davis Mattek, Patrick Laird and Peter Overzet discuss Patrick's season with the Tampa Bay Buccaneers, Trivia Time with Tom Brady, Laird's workout routine, cold plunges, Pat's wedding proposal and much, much more. YOUTUBE LINK: https://www.youtube.com/watch?v=CI57weEhXIM www.patreon.com/taekcast

Doing Dry Jan?  Stay Stopped! Join us in The Sober Club for connection and support and so much inspiration Check out the Quit Alcohol video made by Motivation hub which sees Janey alongside some of the greats, Jordan Peterson, Rich Roll, Huberman, Daniel Radcliffe.  They've used Janey's TEDx talk Sobriety Rocks - Who Knew!  Please share this vid to spread the word BUT PLEASE would you tag @janeyleegrace and mention that her TEDx talk is called Sobriety Rocks - Who Knew! Watch the Video Here  If you want to watch Janey's full TEDx talk its here Is it time now to Quit Sugar? Ah taming the sugar monster!  Janey chats to leading 'Sugar Free' advocate and author Mike Collins, find his Quit Sugar summit https://sugaraddiction.com/ He is the author of Last resort sugar detox https://amzn.to/3XJJyG0 Please note if you are in the first few weeks of ditching the booze, its imperative to focus only on quitting drinking, of course be mindful of your sugar intake, but don't try to quit both at once. EVENTS We have a Selfcare in Sobriety retreat at Champneys Tring and a Sober by the Sea in Southend in Feb - check out EVENTS If you are interested in training to be a Sober Coach our next course starts in March email janey  at imperfectlynatural.com for more info.

Huberman Lab: Read the notes at at podcastnotes.org. Don't forget to subscribe for free to our newsletter, the top 10 ideas of the week, every Monday --------- In this episode, I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover the nutrition-based, behavioral, supplement-based and prescription approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity in all people, regardless of age.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Fertility, Vitality & Longevity (00:04:24) Maui Nui Venison, Eight Sleep, Momentous (00:08:20) Eggs & Sperm, Genes, Fertilization (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin (00:23:38) Onset Trends of Puberty, Odors Effects (00:31:24) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH) (00:35:25) AG1 (Athletic Greens) (00:36:34) Ovulatory & Menstrual Cycle (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability (01:03:14) InsideTracker (01:04:18) Sex Chromosomes, Sperm (01:11:40) Tool: Testicular Temperature & Fertility (01:17:22) Sperm Production, Seminal Fluid, Vasectomy (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants (01:56:42) Fecundability: Egg Quality & Woman's Age, Cumulative Pregnancy Rate (02:08:17) Miscarriages, Chromosomal Abnormalities (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing (02:18:51) Male Fertility: Sperm Analysis, Age (02:24:52) Fertility & Hormone Analysis, Age (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis (02:47:42) Tool: Testicular Temperature & Fertility (02:51:26) Tool: Phones & Sperm Quality (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy (03:42:33) Acupuncture, Fertility & Pregnancy (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10 (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc (04:13:02) Fertility & Prescription Medications (04:16:44) Human Reproduction & Fertility (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

Dr. Andrew Huberman, American Neuroscientist, Professor of Neurobiology at Stanford School of Medicine, shares tools and advice for controlling stress in real-time.Special thanks to Lewis Howes for providing this interview! Watch the full interview: https://www.youtube.com/watch?v=ges5AdZIv_s&ab_channel=LewisHowesSpeakerDr. Andrew HubermanAndrew D. Huberman is an American neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine who has made many contributions to the brain development, brain plasticity, and neural regeneration and repair fields.Music:Epidemic Sound Hosted on Acast. See acast.com/privacy for more information.

In this episode,Ben and Dave talk through their views on some of the Huberman labs podcast episodes and why it is important to understanding what you are actually training for.  Join the 'how to lose your first 10lb webinar'Where to find usWe Hack Health: TwitterWe Hack Health: InstagramWe Hack Health: DiscordNew merch now live - v3. - Use - WEHACKHEALTH10 for 10% offCheck out more episodes here.Support the show

One-on-one today, Chris is in New York, and Jason is in LA before we head off to London for shows this week. We chat about The Simpsons predicted this eighty years ago, we apologize for being mean to Madonna, people who dance in the mirror at the gym, the Supreme poncho trend begins, the only crazy thing Jason did while home alone all week, when you get seated in the loser section at the restaurant, a deep dive on dutch baby pancakes, Hilaria Baldwin impromptu press conference, the rise of the Jordan Peterson entrepreneur peacock suit, we release new sanctions on men wearing skirts, Huberman bro-science is different, Young Thug got caught perc-handed, a new feature for Chris Air, and we look forward to seeing all of our friends in London this week. twitter.com/donetodeath twitter.com/themjeans --- Support this podcast: https://anchor.fm/howlonggone/support

#52 Podcast Reviews | Dropping Bombs, Impact Theory, The Burn, Mindset Mentor, Closers Are Losers, Huberman Labs, and Multiplier Mindset

Huberman Lab: Read the notes at at podcastnotes.org. Don't forget to subscribe for free to our newsletter, the top 10 ideas of the week, every Monday --------- My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Kanye West, Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Maui Nui: https://mauinuivenison.com/huberman Thesis: https://takethesis.com/huberman WHOOP: https://join.whoop.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Rick Rubin (00:04:08) Maui Nui Venison, Thesis, WHOOP, Momentous (00:08:23) Creativity & Ideas, Cloud Analogy  (00:12:26) Language & Creativity; Kids (00:17:36) Feelings & Creative Ideas (00:22:01) Rules, Choice & Art; Personal Taste & Other's Opinions  (00:30:20) Changing Perspective & Creativity (00:33:55) AG1 (Athletic Greens) (00:35:04) Scientific Knowledge; Opinions & Art (00:41:27) Finishing Projects; The Source & Nature (00:47:40) Perception Filters, Contrast & Novelty (00:58:42) Music & Identity, Evolving Tastes (01:03:03) InsideTracker (01:04:14) Focus, Disengaging & Subconscious; Anxiety  (01:13:22) Collaboration, Art & Rigorous Work (01:18:26) Process & “Cloud”; Perception & Storytelling (01:29:13) Limited Resolution, Considering the Inverse (01:35:38) Wrestling, Energy & Reality; Dopamine  (01:49:43) Wrestling, Style & Performance (01:52:40) Resetting Energy & Nature; Nostalgia (02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas (02:08:16) Creative Work Phases; Structure & Deadlines (02:15:32) Self-Doubt & Performance (02:19:13) Predictability & Surprise, Authenticity   (02:25:02) Past Experiences, Other's Opinions  (02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition  (02:39:44) “Look for Clues”, Belief Effects  (02:46:25) Attention, Emotion & Art (02:48:07) Mantra Meditation, Awareness Meditation  (02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

Huberman Lab: Read the notes at at podcastnotes.org. Don't forget to subscribe for free to our newsletter, the top 10 ideas of the week, every Monday --------- Welcome to a sneak peek of the third Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction 00:00:00 Introduction 00:01:27 Adaptogens [Justine Bevilacqua] 00:29:42 Huberman Lab Premium In the full 1.5 hour+ AMA episode, we discuss: Caloric restriction in fertile women Cognitive load limits Potential risks of Bluetooth, Wi-Fi, EMFs Creatine and aging Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Ashwagandha is a potent adaptogen that can help buffer stress but don't take it in the morning! We want cortisol high in the morning to set the tone for the day; try your first dose in the early afternoon and second in the eveningCycle adaptogens through periods of stress and avoid taking for more than 30 days without taking a breakRead the full notes @ podcastnotes.orgWelcome to a sneak peek of the third Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction 00:00:00 Introduction 00:01:27 Adaptogens [Justine Bevilacqua] 00:29:42 Huberman Lab Premium In the full 1.5 hour+ AMA episode, we discuss: Caloric restriction in fertile women Cognitive load limits Potential risks of Bluetooth, Wi-Fi, EMFs Creatine and aging Title Card Photo Credit: Mike Blabac Disclaimer

We frequently receive requests to have Dr. Andrew Huberman on the podcast. Truth is, we have quite a few in our archives, but many of the conversations occurred early in the birth of our company, resulting in the content being missed by the amazing community members now following us. To each and everyone of you: this episode is for you. Transparency: this is an encore episode so some of the research Dr. Huberman discusses, has been refined by his cutting-edge lab since the original recording. That being said, the conversation is too powerful to not reshare with you. Often we hear Dr. Huberman doing the interviewing on his show, Huberman Lab Podcast. Hear what happens when Daniel asks the questions. 

It's another episode of 2 Bears, 1 Cave with Tom Segura and guest bear, Professor Andrew Huberman! They talk about Huberman's rough and tough upbringing, psychedelics, and cannabis. Huberman gives some insight on brain function, tobacco use, supplements, and performance enhancement drugs. They discuss clean training, teaching while podcasting, explaining the need for sun light and good sleeping habits. They discuss importance of appearance, getting obsessed with stuff like Joe Rogan, and cold plunges. They encourage surrounding yourself with a diverse crowd, the creative process and Tom almost gives Andrew a heart attack. Tom asks Andrew about testosterone for women and to analyze Bert Kreischer's drinking. https://tomsegura.com/tourhttps://www.bertbertbert.com/tourhttps://store.ymhstudios.com/

Welcome to a sneak peek of the third Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction 00:00:00 Introduction 00:01:27 Adaptogens [Justine Bevilacqua] 00:29:42 Huberman Lab Premium In the full 1.5 hour+ AMA episode, we discuss: Caloric restriction in fertile women Cognitive load limits Potential risks of Bluetooth, Wi-Fi, EMFs Creatine and aging Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab: Read the notes at at podcastnotes.org. Don't forget to subscribe for free to our newsletter, the top 10 ideas of the week, every Monday --------- In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can't be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Supplements (00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol (00:11:51) Momentous, LMNT, Helix Sleep (00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins (00:21:07) Supplement Considerations: Cost, Nutrition & Schedule (00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens (00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition (00:33:06) Supplements for Gut Microbiome, Brain Fog (00:35:59) InsideTracker (00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements (00:38:35) Core Supplement Questions & Meeting Foundational Needs (00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine (00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin (00:55:55) Melatonin Caution (00:58:11) Supplement Dependency?, Placebo Effects (01:02:45) AG1 (Athletic Greens) (01:03:53) Nutrition & Behavior for Hormone Health (01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root  (01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions  (01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork  (01:23:06) Testosterone Supplement: Tongkat Ali, Libido  (01:27:24) Menstrual Cycle, Birth Control & Fertility (01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine  (01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine (01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements (01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids (01:47:25) Food-Mimic Supplements, Protein  (01:50:09) Kids, Aging & Supplements (01:55:25) A Rational Supplementation Protocol (01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

In this episode I discuss highlights from Dr Humerman's discussions with Dr Gillett and Dr Palmer on hormone optimization and curing mental illness through ketogenic diet and some of the suspected mechanisms of action.See more from Dr Humerman at https://hubermanlab.com/Dr Humerman's Interview with Dr Gillett: https://hubermanlab.com/dr-kyle-gillett-tools-for-hormone-optimization-in-males/Dr Huberman's Interview with Dr Palmer: https://hubermanlab.com/dr-chris-palmer-diet-nutrition-for-mental-health/Listen to your favorite book while you work, drive and play with AudibleSign up for our newsletter to get exclusive content at BronsonWilks.comStart recording high quality audio and video with SquadcastStart your own podcast for free with BuzzsproutGo to Tubebuddy.com/BronsonWilks for help ranking your youtube videos. This is my preferred tool for researching keywords, ensuring I've covered every step in the creation and uploading process and tracking results. Support the show

Andrew Huberman Stops by and Chats with us about sunlight and sleep first thing in the morning, who his SOTY pick was, skating while hung over, deliberate heat/cold exposure, the research being done on psychedelics, surviving San Francisco & EMB in the early 90's, the 5 pillars of health, will we see some Huberman skate clips and much more! Learn more about your ad choices. Visit megaphone.fm/adchoices

"Life gives you exactly what you need to awaken." Watch this interview on YouTube here: https://youtu.be/wpxogphAQqw On today's Episode #266 we will cover ✔  Tips from Darshan Pindoria, who spent 9 months as a monk, for those beginning their meditation practice. ✔ How open-minded meditation vs focused meditation can help us to become more creative and innovative in 2023. ✔ How to "think like a monk" and ask questions of others, to learn and grow. ✔ How to teach mindfulness, focus and meditation to our younger generations. ✔ How to use our mind to change habits, and improve our levels of anxiety, happiness and emotional stability.   Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast where we bridge the gap between theory and practice, with strategies, tools and ideas we can all use immediately, applied to the most current brain research to heighten productivity in our schools, ports environments and modern workplaces. I'm Andrea Samadi and launched this podcast to share how important an understanding of our brain is for our everyday life and results.  For today's episode #266, we will be speaking with Psychologist Darshan Pindoria[i], who contacted me around the time I was working on PART 4 of The Silva Method[ii] book review.  While writing this final part of this review, I mentioned that I had no idea just how deep the Silva Method would take me. This final part of Jose Silva's book review sat opened on my computer, unfinished, for more than a week, as I knew there was a lot to this book that I was still learning myself. My hopes were that this review would help all of us to improve our meditation practice, and give us more capacity, especially around how we approach stress, problem solve, or use our mind for creativity and innovation in the New Year, and in Darshan's introduction email, he let me know that he had trained 9 months as a monk. Darshan's email came at the perfect time, allowing me to ask him the questions I had after completing this book review. Thank you for all the feedback I received on this 4 PART review of The Silva Method, from around the world. I know this is just the beginning, and there will be another episode in the future, covering his online program. For now, I want to welcome Darshan Pindoria to our podcast, where we can dive deeper into ways that we can use our mind, in NEW ways, in the New Year, for improved health, productivity, creativity and innovation. Welcome Darshan. Thank you for reaching out to me, with perfect timing. Where have we reached you today? INTRO QUESTION: Darshan, many of our listeners resonated with this 4 PART review of a Jose Silva's popular book The Silva Method[iii], where he says “Once we learn to use our minds to train it, it will do some astounding things. Then I watched your travel VLOG[iv] of your trip to the Himalaya Mountains, and as someone who spends every day in the mountains, I wondered how did it feel to sit in those mountains, and why do you think it would be different for you there, over sitting and thinking in any other mountain? What tips would you have for someone beginning this practice? INTRO: Can you tell me what you learned from being a monk for 9 months? Or even what you felt just sitting in the Himalayas for 2 hours? You said so much…time went really fast there, you were lost for words. What did you discover/learn from your time sitting and thinking here? Q1: We just covered a book review that was based on the work of Jose Silva, and his program that really is based on what the research today would call “open monitoring meditation” where we close our eyes, and pay attention to our thoughts without judgement. Dr. Andrew Huberman recently did a podcast episode on how this type of mediation can help us to improve our divergent thinking, to help us with creativity and innovative ideas. Why does this “open-minded” meditation help us to become more creative? Q2: I noticed that the monk in your video was sitting a certain way, and he was touching his first 2 fingers together with his palms open. Jose Silva talked about this method as a way to access the Alpha Brain state, and reach deeper levels of creativity. Can you tell me why monks place their fingers this way? Is there something else to this pose that induces creativity? Q2B: Can you tell me about your time as a monk and what led you there? Q2C: What does someone who has spent a lot of time meditating want for others? Q3: Did you do other types of meditation, other than this open monitoring type? What about more focused meditation that I've seen where it's proven to improve focused attention (like staring at a flame of a candle). Dr. Huberman mentioned this type of meditation improved convergent thinking, greatly increasing focus and memory. Did you practice focused attention meditation, and what results did you see from this? Q3B: How would you teach focus to a teenager? Q4: How are you helping people change their results and habits fast, with how you understand the brain and mind? Q5: Mental health is an important topic no matter what part of the world we are living in. How are you helping people to handle stress, emotional stability, addictions, confidence, self-esteem, Phobias, insomnia, health and diet? This is quite a list. Is there something that's beneath all of these mental health concerns that we could all use for improved results in 2023? Q5B: Andrea wonders what Darshan thinks of the podcast, and the questions we've asked him and other guests. Q6: Is there something important, that I've missed that would help all of us jumpstart our new year? Darshan, I want to thank you very much for reaching out to me at the right time. You video in the Himalayas was absolutely beautiful, and gave me a breath of fresh air at a time I needed it. I know there is so much you can offer people with your services for health and wellness. If someone wanted to reach out to you, is the best way through your website? http://deeppsyc.com/mini-services/ Thank you for all you are doing for the world. CONNECT with DARSHAN PINDORIA HERE FREE CONSULTATION WITH DARSHAN http://deeppsyc.com/the-fix-consultation-call/ LinkedIn https://www.linkedin.com/in/darshan-pindoria/?trk=public_profile_browsemap&originalSubdomain=uk YouTube  https://www.youtube.com/@DeepPsyc Website http://deeppsyc.com/   RESOURCES: REVIEW OF JOSE SILVA'S MIND CONTROL METHOD FOR IMPROVED CREATIVITY AND INNOVATION: Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 “A Deep Dive into Applying the Silva Method for Improved Intuition, Creativity and Focus” https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE#262 PART 2 “A Deep Dive into Applying the Silva Method: Dynamic Meditation and Improved Memory”  https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-2/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE#263 PART 3 “Applying the Silva Method for Speed Learning and Creative Sleep” https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-speed-learning-and-creative-sleep-part-3/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE #265 PART 4  “The Neuroscience Behind the Silva Method for Improving Creativity in Our Schools, Sports and Modern Workplaces” https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-silva-method-improving-creativity-and-innovation-in-our-schools-sports-and-modern-workplaces/ REFERENCES: [i] http://deeppsyc.com/darshan/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #265 PART 4  “The Neuroscience Behind the Silva Method for Improving Creativity in Our Schools, Sports and Modern Workplaces” https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-silva-method-improving-creativity-and-innovation-in-our-schools-sports-and-modern-workplaces/ [iii] The Silva Method https://www.audible.com/pd/The-Silva-Mind-Control-Method-of-Mental-Dynamics-Audiobook/B0038EX534?source_code=GO1GB547041122911G&gclid=CjwKCAiAjs2bBhACEiwALTBWZTnfUfB3QDDXIgJvcVhjOFuS5Mf3HrnZnviFsh0tpaqjEU8tt3lA4hoCx1cQAvD_BwE&gclsrc=aw.ds [iv] Badrinath The Land in the Heavens-Travel Vlog by Darshan Pindoria Published in 2018 on YouTube https://www.youtube.com/watch?v=gx8nhicnB0c  

Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast and PART 4, our FINAL part, of our Review of Jose Silva's Mind Control Program. I'm Andrea Samadi an author and an educator, who like many of you listening, have been fascinated with learning and understanding the science behind ANY high-performance strategy proven to increase our results in our schools, sports, or modern workplaces. If there's something NEW that I come across that can help us in any way, I'll investigate it, connect it with the most current research, and then share what I learn with you here. My goal with this 4 PART review of the popular program from the 1980s and 1990s, The Silva Method[i], is to help all of us to learn something new to refine our current meditation practice whether we are working in our schools to improve learning, in our sports environments for improved results towards a specific goal, or in the corporate workplace to generate new ideas. I wouldn't have picked this book to review if it hadn't made such an impact on the world, like Napoleon Hills' Think and Grow Rich book that currently sits as our most downloaded episode of 2022 after we reviewed it last January to kick off our New Year. Before starting this review, that I hoped would give us a running start to 2023, I had no idea the concepts I would learn each week, would be so powerful, deep, and life-changing requiring more thought than usual while writing each episode. I began this 4 PART book review the end of November, around Thanksgiving in the United States, and shortly after releasing the first episode, I began receiving emails from around the world from people who were interested to learn more about The Silva Method. Some were remembering it from the 80s/90s when Jose Silva ran this program globally, and others were asking me where they could find a live seminar. It was Dr. Hasan Ibne Akram, EPISODE #260[ii] who held up an old copy of The Silva Mind Control Method book, sharing how it had impacted his life, jogging my memory of Jose Silva, who I had heard of years ago, while selling seminars in the motivational speaking industry. Then my good friend Hans Ajay from the UK, urged me to sign up for the full program through MindValley[iii], where the course sits today after Vishen Lakhiani (the founder) revised and improved it in this current version. Hans wrote “It'll be transformative” and little did I know just how transformative it would be. As I'm writing this episode now, and the final part of this review, I'm nearing the end of Vishen Lakhiani's Silva UltraMind Course[iv] through the MindValley website. I can now see that this is a program that you never really complete, like I noticed with Napoleon Hill's Think and Grow Rich[v] book, for Hill intended the book to be read more than one time for the concepts to be mastered in one's lifetime.  Jose Silva's book is exactly the same way, and his online UltraMind Course, the experiential side of the program (that consists of the lessons from his book, mixed with meditations) bring the pages of The Silva Method to life in a way I never imagined just by reading the book. I've got to say, this course has really blown my mind, and expanded my thinking in a way I hadn't imagined at the start of this review. REMEMBER: “When a person learns to function mentally at this deeper level, creativity is enhanced. Memory is improved and a person is better able to solve problems.” (Jose Silva). Today I plan finish the review of The Silva Method, and while I won't be going into every chapter, I've picked the ones that I think are relevant to help all of us with “The Basics” of what Jose Silva intended us to learn. Then we will take these basic concepts that Jose Silva found to be transformative, (like my friend Hans Ajay noticed) and APPLY them to our daily life, connecting the science to our creativity and innovation, using Dr. Andrew Huberman's most recent podcast episode on “The Science of Creativity: How to Enhance Creative Innovation.”[vi] Finally, I will provide clear examples of innovation and creativity from three of our past guests; one in each of the sectors we study here, our schools, sports environments and corporate workplaces with the goal to inspire YOU to enhance your own creativity for improved results in 2023, using the Silva Method. I just wish Jose Silva could have seen the mounds of research that prove what he knew to be true with his Meditation Method, and that he wouldn't have to disguise it as “bio-feedback” in the corporate world today. DISCLAIMER: I want to mention that while I'm enjoying the Online UltraMind Course, I am not at all affiliated with Mind Valley, or the CEO Vishen Lakhiani, but I did hear my mentor Bob Proctor talking about his organization over the years, knowing he supported their work, but I had no idea that Jose Silva's program would end up there. While I'm only reviewing the book here, (and not what I'm learning in the online course-I might do this at a later date after implementing the concepts) I do think it's important to include some of the meditations I found online in PART 3 of this review, to show you what they consist of. I've listed them in the resource section below for you to use.  I've also put a snapshot of the topics covered over the 28 day online program, and while I'm currently at DAY 21/28, I can say that mastering the ideas in the book are a good place to start if you would like to improve your current meditation practice and then I will show you how this will enhance your creativity and ability for innovation.  I think this 4 PART review could be used to jumpstart us all on the right foot for 2023. If you would like to go deeper into The Silva Method, I do suggest taking the online Silva UltraMind System, but caution that to get the most out of the program, that daily practice will be required. This is a course that you would want to carve out some time for. PUTTING THE 4 PARTS of THE SILVA METHOD TOGETHER: TO REVIEW PART 1 of THE SILVA METHOD EPISODE #261: We covered: ✔ CH 1- Using More of Our Mind in Special Ways: An Introduction to the Silva Mind Control Method. If you have begun using your mind to create a mental screen for heightened visualization, you could end this book review here and still be miles ahead in 2023. Central to Jose's Silva Method of Mind Control is with the power of visualization, and he says “right from the beginning, from the very moment you reach your meditative level (what he calls accessing the Alpha State), you must learn to practice visualization. The better you learn to visualize, the more powerful will be your experience with Mind Control.” With time and practice, it will be this screen that you will learn how to help yourself and others. You begin with creating simple things, until you are ready to solve small problems in your daily life, from work, to health, and improve learning/creativity. As you progress through this program, you can learn to use the screen of your mind to for more advanced innovative and creative ideas. There is no limit to what you could create here. ✔ What this program has done for others. The late Dr. Wayne Dyer has said that anything with the name Jose Silva as the author has his vote before I open to page one. He said “Read it with a pen for underlining.” Jose Silva himself noted that: ✔A marketing company used it to create 18 new products. ✔14 Chicago White Socks players used it to boost their scores. ✔ Celebrities have used it and credit Jose Silva for improving their focus and creativity. ✔ Colleges and universities have used it to help students study less, but learn more. And during the Silva UltraMind course, (the online program I joined while doing this book review) I had the chance to participate on a training call one evening with all the new students who had recently come on board with MindValley, (that has over 10 million students worldwide, studying over 200 speakers and authors on the site), and the moderator asked what course people were studying, and people started chiming into the chat from the US, Canada, UK, Australia, and remote countries around the world…that they were ALL here to study The Silva Method. I was floored! Mostly because I had thought this training call would have just a handful of people coming on board. I didn't expect so many participants globally, and ALL of them were there to study the same course I was there for. It took mind-boggling to a whole new level when I started to put together that this program was something that people are still very interested in learning about. ✔ Ch 2- Meet Jose Silva and learned about his passion for helping others to improve their ability to learn. He was a humble man who worked very hard to develop the ideas within his program, and was very careful about how he presented his ideas as visualization was not something that was widely accepted in the corporate world in the 80s and 90s. In his live events, he was smart to introduce his concepts as bio-feedback (that had more credibility at the time) and were more readily accepted, before introducing business executives to more advanced concepts of the mind (like using visualization) on the second day of the training. ✔ Ch 3- How to Meditate: A review of the brain states (BETA,ALPHA,THETA,DELTA). He learned that we spend most of our waking time at the BETA brain state, where we can feel the stress and anxiousness of daily life, so finding ways to relax (that he calls going to the Alpha State) can be helpful. His online program does cover how to access the Theta level of mind for increased intuition, and offers a strategy for solving problems in your sleep at the Delta level. ✔ We were Introduced to Using A Mental Screen in Your Mind for Heightened Visualization. It Will Be This Screen That We Will Use to Help Yourself and Others in Future Chapters. *** I would say developing the use of this screen is the KEY to the entire program. It's where your goals will begin to form, or where you will work with NEW ideas that come into your mind. I've heard it be called “your workshop” or where you create something new in your mind, and with time and practice, what you put on this screen becomes clearer and clearer. TO REVIEW PART 2 of THE SILVA METHOD EPISODE #262: We covered: ✔ Ch 4- Dynamic Meditation (where we actually DO something while meditating, instead of it being a passive practice). We learn how to be more in control of our life using visualization.  Dr. Andrew Huberman's research does tie in the importance of using meditation to improve our creativity, and I will expand on this at the end of this episode. ✔ The 4 Laws that must be in place BEFORE we visualize a goal. (We must desire the event to take place that we want, we must believe the event we want will take place, we must EXPECT the event to take place, and we must ONLY be working with something that will benefit ourselves and others. ✔ I noticed How these 4 Laws mirror Napoleon Hill's Think and Grow Rich book and wondered if Jose Silva did this intentionally. ✔ 3 STEPS to SOLVE ANY PROBLEM Using the Silva Method on the Screen that We Build in Our Mind. ✔ Ch 5- Improving Memory ✔ Where Silva's Memory Hacks have been seen on previous episodes and in the motivational speaking industry. TO REVIEW PART 3 of THE SILVA METHOD EPISODE #263: We covered: ✔ Chapter 6 on Speed Learning: Using the mental screen paired with the 3-finger technique if you want to learn something quickly, using the Alpha Brain State. Silva also covered recording your voice, or creating what I knew of as the “loop tape” of whatever it is that you want to remember. You would record what you want to remember in the BETA State, and then listen to it in the Alpha state (using the 3 finger technique or counting backwards). ✔ Chapter 7 on Creative Dreams where we covered 4 strategies for remembering our dreams, and taking them seriously like Jose Silva himself did. For PART 4 and today's episode, of the SILVA METHOD, Episode #265 we will finish looking at the book, and will cover: ✔ Ch 8-Your Words Have Power ✔ Ch 9-The Power of Imagination ✔ Ch 10-Using Your Mind to Improve Your Health ✔  We will connect the most current neuroscience research to Jose Silva's program, using Dr. Andrew Huberman's podcast on "The Science of Creativity" ✔  The 3 Parts to Your Creative Brain (Central Executive Network, Default Mode Network, Salience Network). ✔ 2 Types of Thinking Involved with Creativity (Divergent and Convergent) ✔ Putting Creativity to Practice with an example from our schools, sports and modern workplace environments.  with some clear examples and next steps for all of us to APPLY the Silva Method for improved Intuition, Creativity and Focus…right in time for a New Year. Chapter 8: Your Words Have Power I'm sure we've all heard of the importance of thinking and speaking positive words over negative ones, and Jose Silva would agree with this.  In this chapter, he talks about a nurse-anesthetist (and one of his eventual lecturers) from Oklahoma, Mrs. Jean Mabrey, who puts this knowledge of the mind to use to help her patients. As soon as they are “under”—in deep anesthesia—she would whisper in their ears instructions that would speed their recovery, and in some cases save their lives. Jose Silva would say “First, words have special power at deep levels of mind; second, the mind has much firmer command over the body than it is given credit for; and third, as I noted in Chapter 5, we are always conscious.” Here's another one if Silva's principles that I learned from the speaking industry. Bob Proctor used to tell a story on stage, of how he would whisper success secrets into the ears of his children when they were little. While they are grown now, this story stuck with me, as we want the best for our own kids. So when I had children, this is the first thing I did. I would drop into my child's room just before they were about to drift off to sleep and tell them something that would go deep into their subconscious mind. I'd say something like “you'll do whatever it is you want. Whatever you can dream you'll do it!” I did this almost every night with my first…and with my second, not as often. She needed it more…. Now to think about it, I even spoke to my girls before they were born, letting them know how excited we were to meet them and how much fun we would have when they arrived. Be very careful about the words we use and how they trigger our brains. We are always conscious. Since this concept was drilled into my head early on in the speaking industry, I learned early on to be careful of everything I say, and everything I think. If someone says “How are you?” and I'm not feeling 100%, the best way to answer this question is with a positive angle like “Getting better and better every day” to move myself in that direction. An answer like “not bad” would according to Silva, hit the brain in a negative way, as it would only hear “bad” instead of “good.” I can tie the research to this as well, with my mentor Mark Robert Waldman who wrote Words Can Change Your Brain with Andrew Newberg, MD[vii]. In this book, they explain that “the more you stay focused on negative words and thoughts, the more you can actually damage key structures that regulate your memory, feelings, and emotions.You may disrupt your sleep, your appetite, and the way your brain regulates happiness, longevity, and health. That's how powerful a single negative word or phrase can be. And if you vocalize your negativity, even more stress chemicals will be released, not only in your brain, but in the listener's brain as well. You'll both experience increased anxiety and irritability, and it will generate mutual distrust, thereby undermining the ability to build empathy and cooperation. The same thing happens in your brain when you listen to arguments on the radio or see a violent scene in a movie. The brain, it turns out, doesn't distinguish between fantasies and facts when it perceives a negative event. Instead it assumes that a real danger exists in the world.” Words Can Change Your Brain Jose Silva had it right when he said  “Words have special power at deep levels of mind, the mind has a firmer command over the body than it's given credit for, and third, we are always conscious.” Jose Silva Be careful with every word that you think, and speak. Words do have power. Chapter 9: The Power of Your Imagination We dove deep into this concept in part 3 of our review of Think and Grow Rich[viii] earlier this year that I can now see was of high interest to listeners as it had over 1400 downloads. On this episode, we looked at the fact that our lives reflect how well we use our imagination, because when we hit one plateau of success, it will be our imagination that will take us to what's next. Author Earl Nightingale said that “imagination is everything” and as we will see with the Silva Method, all great inventions are created in two separate places: the mind of the inventor, and the physical world when the inventor creates it. There is no doubt in my mind that Silva was influenced by Hill's Think and Grow Rich book. He says it himself in this chapter that “imagination seizes directly on the goal; it gets what it wants” and elaborates by saying this is why he “placed so much emphasis on your learning true-to-life visualization at the deep levels of mind. If you spur your imagination with belief, desire and expectancy, and train to visualize your goals so that you see, feel, hear, taste and touch them, you will get what you want.” (Ch9, The Silva Method). This is why mastering your mental screen for visualization is so important. If there is ONE part of the Silva Method that I think we could all benefit from, it's this one. Learning to use the mental screen on our mind. It's this mental screen where you will solve small and larger problems, and learn to help yourself and others in many different ways. It's the starting block that must be mastered over time, and not rushed. Chapter 10-Using Your Mind to Improve Your Health We've covered this topic in a few places on this podcast, on EPISODE #234[ix] with Ashok Gupta on “Health and Happiness: Getting to the Root of Chronic Pain and Illness” where Ashok Gupta showed us how chronic pain or illness occurs in the brain with a vicious loop of inflammation/irritation that he has successfully been treating with patients with Chronic Fatigue Syndrome Long-Haul Covid, Fibromyalgia, Chemical or Mold Sensitivities, Gut Issues, Anxiety, Lyme Disease and many more, with a meditation program he designed called The Gupta Program that combines brain-training in conjunction with working with a medical doctor for healing. Then physician and neurologist Dr. Phillippe Douyon shared his story of overcoming illness on EPISODE #241[x] with positive thinking at the root of his recovery. Jose Silva was far ahead of his time with his understanding of using mind control for self-healing. This chapter is near the end of the book, and is mastered by students with time and practice, and I have to say that I had heard of using the mind for healing when my Mom was undergoing treatment for Cancer in the late 1990s. I told Dr. Douyon about her strategy for healing, and he said he had heard of many patients of his, successfully overcoming serious health challenges, and that positive thinking and visualizing health were at the very root of their healing, like Silva believed. In this chapter, Silva talks about cancer specialist, O. Carl Simonton, who Simonton who was trained by Silva and his Mind Control techniques was featured in Prevention Magazine in an article called “Mind Over Cancer” where he shared that the patients who recovered all had something in common. He said they were “often positive, optimistic, determined people.” (Ch 10, The Silva Method). In this chapter Silva talks about the idea of self-healing using your mental screen, but he also touches on something that goes a bit beyond our usual level of thinking, in Chapter 12 that Silva called “ESP” or Extra Sensory Perception that he believed we all had. He worked closely with J.B Rhine at Duke University to understand this subject, and bring his experiments into his understanding, but it's important to note that Silva believed this concept could be developed and strengthened over time to help his students improve self-healing, healing of others, improve their intuition, and strengthen their mental screen practice. He touches on this in the book, and his online program goes into great detail of how exactly this is done with activities using the screen of our mind, to psychometry, and is something I've been fascinated with since I first heard about this over 20 years ago. I'll be sure to cover this topic again in the future, as it one I'm still learning and exploring. I'm sure you can see now what Silva meant when he said “Once we learn to use our minds to train it, it will do some astounding things for us, as you will soon see.” This brings me to the end of PART 4 and our REVIEW of The Silva Method: To conclude this 4 PART REVIEW of The Silva Method, I want to look at how we can use what we've learned throughout this review of the Silva Method, to improve our Creativity in 2023 for Innovation in your specific line of work. This is where I'll take the research, and tie it to The Silva Method, showing us that we all have the ability to be creative, and how to improve this area of our life in the New Year. This is a deep topic, requiring some thought, that goes along with just how comprehensive Silva's Method is. To make this applicable for all of us, I'll be using concepts from Dr. Andrew Huberman's most recent podcast on “The Science of Creativity and How to Enhance Creative Innovation” tying in Jose Silva's Method to bring these 4 PARTS of our book review applicable to all of us, whether we are educators working in our classrooms, working in the sports industry, or in our modern workplaces. WE CONNECT DR. HUBERMAN'S RESEARCH TO THIS EPISODE FROM HIS EPISODE ON ENHANCING YOUR CREATIVITY. HOW CAN WE USE THE SILVA METHOD TO ENHANCE CREATIVITY AND INNOVATION IN 2023? To close out this episode, let go straight to the research. Did you know that according to American neuroscientist and associate professor at Stanford School of Medicine, Dr. Andrew Huberman “the ability to be creative resides in everybody? We know that because the neural circuits that underlie creativity have been somewhat defined and the steps and processes in the brain that lead to creativity are well known.” What Makes Something Creative? Jose Silva would have loved this research, especially when Dr. Huberman ties many studies to meditation and the brain/creativity, but let's begin with the idea of defining creativity. What makes something creative? Dr. Huberman spent over 2 hours on his podcast diving thoroughly and deeply into this topic, that I will narrow down for this episode. He explains that “most people don't know how to access creativity” or “they do it in a limited manner” and I'll agree with him here. As you will see, coming up with an idea that's creative, and innovative takes time, effort and years of work, making connections, using your executive functions in your brain to cross off what's not relevant and then testing these connections, to see what's left over that you will keep, hoping they are creative and relevant to others. Dr. Huberman explains that “when we see something that's truly creative, it reveals something to us about the natural world and about how our brains work….It must reveal something that surprises us” for it to be truly creative. Then, “something pops out at us” he says, “we hear something in the words with music, or if we see something, feel, or experience something” “and something pops out to us as exciting….this reveals something about our brain/our auditory system, creating NEW meaning for us.” AND “when we see, hear, feel or experience something that's truly creative, the way our neural circuits function is changed. When our neural circuits are changed simply by what comes into our eyes, ears of the way we experience our feelings, there's a release of chemicals like dopamine that make us feel surprised, delighted or excited in anticipation that we will see it again.” (Dr. Huberman) So when I say that “the ability to be creative resides in everyone” it does, since we ALL have the same structures in our brain, but some people have learned to use certain parts of their brain to foster creativity in ways that others have not.  This is where practicing the Silva Method comes in. THE 3 NETWORKS TO YOUR CREATIVE BRAIN: Dr. Huberman went on to explain that there are 3 networks in the brain that are involved in coming up with a CREATIVE idea, and we've covered these 3 parts of the brain extensively on EPISODE #48[xi] on “Brain Network Theory.” It was here where we covered The Default Mode Network, The Central Executive Network, and the Salience Network that are all involved with coming up a truly creative idea. While I'm not going to dive into each part of the brain and what it's doing (you can review episode 48 where we show how these 3 parts of the brain must work together to improve our imagination and creativity), I just want to point out that coming up with a creative idea takes some brain power. When you are working with the screen of your mind in the Silva Method, you will be using all three of these parts of your brain to come up with new ideas. Your CEN (Central Executive Network) will help you to suppress ideas, actions or choices, your DMN (Default Mode Network) will help you to access your library of previous memories that you will be using to create your NOVEL idea, and your SN (Salience Network) will help you to make choices of what's most relevant to you. You will use your brain to create something NEW and USEFUL by rearranging existing elements (from your memory bank) into new combinations that reveals something fundamental about how we and the world works. 2 TYPES OF THINKING ARE INVOLVED: The final part of creating something CREATIVE and INNOVATIVE is that it's done by going back and forth between two types of thinking: Divergent Thinking: Where we take a known object in the world, and expand upon this idea, the more ideas the better, wandering through your ideas that you already know (from your memory bank) with the hopes that the connections you make reveals something new to others. Convergent Thinking: That's the opposite of divergent thinking, but it's where we use focus and persistence to narrow in on an idea that makes sense in the real world. If you want to dive deeper into Dr. Andrew Huberman's thorough explanation of Creativity and the Brain[xii], he takes things much deeper than I will here, in his recent episode that goes well over 2 hours. He doesn't miss anything and even goes on to show us the parts of the brain that light up when we are involved in divergent vs convergent thinking, and the 2 types of meditation that are proven to improve each of these ways of thinking. He says that “open monitored meditation” (like just closing your eyes and paying attention to your thoughts without judgement) is well documented to improve our divergent thinking capability, and focused attention meditation (like staring at a flame of light) is a way to improve our convergent thinking capabilities. PUTTING CREATIVITY INTO PRACTICE: When thinking about how to close out this 4 PART review, and make it applicable to all of us, I had to spend some time thinking hard about this one. I didn't want to just end this review without some solid research backing up the validity of The Silva Method, with some clear examples of those who have shown innovation and creativity who we've come across on this podcast. It wasn't difficult to find someone in each of the three sectors we cover, and now that I've tied the research to creative thinking, I'm sure you will agree with me that the examples I will share here all show true innovation and creativity, and that coming up with a creative idea like each of these, took years of experience, work and thought. It wasn't like I remember the commercial for the guy who invented peanut butter cups who just tripped and his chocolate bar fell into the jar of peanut butter and bam, he had a new invention. These are 3 examples that I hope will inspire you to put some of your own thought into how you can use the Silva Method, and come up creative and innovative ideas of your own. For Schools: I chose our guests from episode #215[xiii] who have shown innovation in the field of education by launching a podcast to elevate student and teacher voice. Remember, To Show Creativity—It must Reveal something new to us (entertaining, thrilling or useful) and it changes the way we access the world—acting as portals into the world and ourselves. I couldn't have found a clearer example that these two Canadian podcasters who published a book called The Magnificent Microphone[xiv] that when a student connected to it, it opened up a whole new world of confidence, creativity and success. These two leaders in education have discovered true creativity and innovation in the podcasting space, bringing student-led podcasts to the field of education. For Sports: I chose a forward-thinking coach from an early EPISODE #38[xv] who has shown innovation with his sports team when he redesigned their locker room and uniforms with a vision beyond what has typically been done before. Remember, To Show Creativity—It must Reveal something new to us (entertaining, thrilling or useful) and it changes the way we access the world—acting as portals into the world and ourselves. This one you'll see more if you watch the 30 second snapshot of their locker reveal[xvi] that takes the team on a journey from the minute they walk into the new room, where the players are taking in the many visual cues they see, making connections to past players, where they are today, and their future. For the Workplace: I chose our recent EPISODE #264[xvii] where our guest was able to look at ways to create breakthroughs in the workplace, bringing to light something that was left off the table in the past. He looked at EQ and IQ and found that experience was left off, and coined the term “XQ” for Experiential Intelligence. This guest also mentioned his love of “making connections” which is something he noticed I do intentionally on this podcast, and now after hearing Dr. Huberman's explanation, he talks about the fact that true creativity or innovation could not occur without let's say an architect coming up with incredible plans for buildings without a thorough understanding of how buildings are put together in the first place. Remember, To Show Creativity—It must Reveal something new to us (entertaining, thrilling or useful) and it changes the way we access the world—acting as portals into the world and ourselves. Once we know what novelty/creativity and innovation looks in the brain, you can only imagine what's happening at the brain level with each of these examples. Just like the complexity of the reading brain, with 4 parts of the brain working together as a student learns how to read, someone coming up with a creative, innovative idea, has specific (Dr. Huberman lists 3 networks in the brain) working together to create what the rest of the world will come to see as novel, or innovative. This is what makes some things go “viral” online. The NEW experience actually changes the circuits in the brain with whatever it is a person sees, feels, hears or experiences. Dopamine is released (with the surprise and delight) with whatever it is they make connections to, and there's the hope or anticipation that they will experience it again. I hope all 3 of these examples have given you a glance into the world of innovation that's possible for you, as a product of going through the simple steps in the Silva Method. To conclude this episode, and PART 4 of our Review of the Silva Method, we looked at ✔ A Review of all 3 PARTS of The Silva Method Review. ✔ Today, in PART 4, we looked at Ch 8-Your Words Have Power Ch 9-The Power of Imagination Ch 10-Using Your Mind to Improve Your Health ✔ We connected The Silva Method to the Dr. Andrew Huberman's Neuroscience Research on Creativity and Innovation. ✔ We gave an example of innovation from our past guests in the fields of education, sports and the modern workplace. The goal of this 4 PART review of Jose Silva's Program, was to encourage all of us to see if we could learn something new, to take our results to new heights in 2023. I had no idea just how deep the book and program would go, and I know I'll review the online course at a later time, but for now, this review has given me some new ideas for how to improve my visualization/mental screen method to help me with my short term and long term goals. I'd love to hear from you what you have thought of this episode, where we tied in the most current research to Jose Silva's work, reminding me that “once we learn to use our minds to train it, it will do some astounding things for us, as you will soon see.” I do want to add something before we close about the importance of honoring other people's creative and innovative ideas. Now that we've seen what's involved at the brain level with coming up with an idea that's truly novel, I'm sure you'll agree with me that while we all have this ability to create something new, that this comes naturally to some, and is more difficult for others. If you see someone else's creative or innovative idea, please never approach it as your own. PLAGIARISM CAUTION[xviii]: CAN WORDS OR IDEAS REALLY BE STOLEN? When you are the creator of an idea, I can tell you first hand, as someone who worked very hard on something, and then saw it pasted on a reputable company's website the day after I shared my “new ideas” with them. I was very disappointed, mostly as they had taken something I had permission to use from someone else who wasn't referenced, because they stole the quote from me! If you see something from someone else that you like, and want to use it somewhere, always credit the source where it originated from using the proper format with quotation marks. If it's something that's more than a quote, or it's an idea, I would contact the creator first hand, and see what they think about what you would like to do. I wanted to use an assessment based on American Psychologist Howard Gardener's Theory of Multiple Intelligences in my first book, The Secret for Teens Revealed[xix], and emailed him directly at Harvard to ask him. He was shocked I even asked, and said that most people don't. He told me he didn't mind if I used it, but wanted me to be sure I portrayed the Intelligences in a way that showed that we can develop them all with effort, not that we are inclined for some and not others. I never forgot this. If you ask the creator directly, you can find out what they would prefer to keep original, and what they don't mind sharing, with their name attached to it as the originator. With this in mind now, I'd love to hear what you CREATE this year.  I've put the meditations that I found online, that are a good place for all of us to begin this process, in the show notes below, and I'll see you next week with our REVIEW of the TOP 10 EPISODES from 2022, and some surprise interviews that I had to squeeze in before the end of the year. RESOURCES: MEDITATION  1: How to Enter the Alpha Level of Mind, Step by Step Process, The Silva Method https://www.youtube.com/watch?v=KpMJWT6EsNs MEDITATION 2: Jose Silva Method Alpha Exercises by Sommer Leigh Published on YouTube June 2022 https://www.youtube.com/watch?v=5SY0kajVITA MEDITATION 3: 20 Minute Silva Centering Exercise with Vishen Lakhiani https://www.youtube.com/watch?v=h_4GDXWBPCk   REFERENCES: [i] The Silva Mind Control Method https://silvamethod.com/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #260 with Dr. Hasan Ibne Akram on “Breaking Down the Mindset of the Million Dollar Monk” https://andreasamadi.podbean.com/e/serial-entrepreneur-and-computer-scientist-hasan-ibne-akram-pd-d-on-breaking-down-the-mindset-of-the-million-dollar-monk/ [iii] www.mindvalley.com [iv] Mind Valley the Silva UltraMind System https://home.mindvalley.com/quests/en/ultramind [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 PART 1 “Making 2022 Your Best Year Ever”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/ [vi] Dr. Andrew Huberman, “The Science of Creativity: How to Enhance Creative Innovation.”   https://hubermanlab.com/the-science-of-creativity-and-how-to-enhance-creative-innovation/ [vii] Andrew Newberg, MD and Mark Robert Waldman Words Can Change Your Brain Published June 14, 2012 https://www.amazon.com/Words-Can-Change-Your-Brain-ebook/dp/B0074VTHMA/ref=sr_1_1?gclid=CjwKCAiAnZCdBhBmEiwA8nDQxYXGNQeXA7fr8xVxnL3ns3s4ViPL46_aU6zL-rULfnX1cn9mSSD8ARoCENQQAvD_BwE&hvadid=281463219015&hvdev=c&hvlocphy=9030068&hvnetw=g&hvqmt=e&hvrand=5072060704672722834&hvtargid=kwd-337464396698&hydadcr=22593_10356183&keywords=words+can+change+your+brain+book&qid=1671724020&sr=8-1 [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #193 PART 3 on “Putting Our Goals on Autopilot with Autosuggestion and Our Imagination”    https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-3-using-autosuggestion-and-your-imagination-to-put-your-goals-on-autopilot/ [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #234 with Ashok Gupta on “Health and Happiness: Getting to the Root of Chronic Pain and Illness” https://andreasamadi.podbean.com/e/ashok-gupta-on-heath-and-happiness-getting-to-the-root-of-chronic-pain-and-illness-long-covid-fibromyalgia-chronic-fatigue-and-others/ [x]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #241 with Dr. Philippe Douyon on “How to Rewire Our Brain for Health and Happiness”  https://andreasamadi.podbean.com/e/physician-and-neurologist-philippe-douyon-md-on-how-to-rewire-our-brain-for-health-and-happiness/ [xi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #48 on Brain Network Theory “Using Neuroscience to Stay Productive During Times of Change and Chaos” https://andreasamadi.podbean.com/e/brain-network-theory-using-neuroscience-to-stay-productive-during-times-of-change-and-chaos/ [xii] Dr. Andrew Huberman, “The Science of Creativity: How to Enhance Creative Innovation.”   https://hubermanlab.com/the-science-of-creativity-and-how-to-enhance-creative-innovation/ [xiii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #215 on “Chey Cheney and Pav Wander from the Chey and Pav Show” https://andreasamadi.podbean.com/e/chey-cheney-and-pav-wander-from-the-chey-and-pav-show-on-their-vision-to-identify-and-amplify-the-voices-often-left-behind/ [xiv] Chey and Pav Podcast https://publish.twitter.com/?query=https%3A%2F%2Ftwitter.com%2FStaffPodcast%2Fstatus%2F1575644124396789760&widget=Tweet [xv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #38 with Todd Woodcroft on “The Daily Grind in the NHL”   https://andreasamadi.podbean.com/e/assistant-coach-to-the-winnipeg-jets-todd-woodcroft-on-the-daily-grind-in-the-nhl/ [xvi] UVM Men's Hockey New Locker Reveal   https://twitter.com/UVMmhockey/status/1564327008775151617?ref_src=twsrc%5Etfw%7Ctwcamp%5Etweetembed%7Ctwterm%5E1564327008775151617%7Ctwgr%5E1a6ca076211cde6d14d4567e7c32bc7d54ac2002%7Ctwcon%5Es1_c10&ref_url=https%3A%2F%2Fpublish.twitter.com%2F%3Fquery%3Dhttps3A2F2Ftwitter.com2FUVMmhockey2Fstatus2F1564327008775151617widget%3DTweet [xvii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #264 with Soren Kaplan on “Experiential Intelligence: The Power of Experience for Personal and Business Breakthroughs” https://andreasamadi.podbean.com/e/innovation-author-and-speaker-soren-kaplan-phd-on-experiential-intelligence-the-power-of-experience-for-personal-and-business-breakthroughs/ [xviii] What is Plagarism? https://healthsciences.nova.edu/studentaffairs/success/forms/apa-what-is-plagiarism.pdf [xix] The Secret for Teens Revealed by Andrea Samadi https://www.amazon.com/Secret-Teens-Revealed-Teenagers-Leadership/dp/1604940336  

Darius and Erica discuss how creating a mindful daily practice can rewire subconscious patterns that aren't serving us. What is the subconscious? The subconscious is part of your mind that notices and remembers information when you are not actively trying to do so and influences your behavior even though you do not realize it. Sub-conscious - below thought or awareness (automatic pilot) Taking control of the subconscious - decide what is subconscious. Plant new seeds in our subconscious. Reticular activating system - metacognition. Consciously programming our subconscious, Topics covered: Erica shares her simple morning routine: - Go outside, morning light - Huberman “forward ambulation” - Drinking Water with Himalayan salt - Finding a “golden nugget” with Mark Nepo - The Book of Awakening - Doing a dance workout Some strategies discussed: - NFC tags - Habitica - Rudolf Steiner school routine: 12 practices of Rudolf Steiner school routine - Beanie babies for task completion with children - Tactile piece - Develop habits - Phasing one in and phasing one out A daily practice helps to: - Break old bad habits - Establish ways to get to where you want to be - Realize your best self Moving through life consciously vs. subconsciously - Enables us to improve EF skills - Ends repeating patterns that block growth - Helps us analyze problems and unleash creativity Mark Weston Quote: “The enemy of focus is habit.” - What goes into the routine - What stays in the moment (creative) Links - Metacognition: https://tinyurl.com/4dbtc8cw - Huberman using morning light: https://tinyurl.com/ythufr2a - Mark Nepo; the book of the awakening: https://tinyurl.com/2sepxabd - Normal Peele: The power of positive thinking: https://tinyurl.com/5xpfdud3 - NFC tag: https://electronics.howstuffworks.com/nfc-tag.htm - Habitica: https://habitica.com/ - Waldorf School: https://www.waldorfeducation.org/ - Working Memory: https://tinyurl.com/working-memory - Inhibitory Control: https://tinyurl.com/inhibitory-control - Visualization: https://tinyurl.com/use-visualization - Inner Voice: https://tinyurl.com/inner-voices - Cognitive Flexibility: https://tinyurl.com/cognitive-flexibility - BulletMap Academy: https://bulletmapacademy.com/ - Learning Specialist Courses:https://www.learningspecialistcourses.com/ - Executive functions and Study Skills Course: https://tinyurl.com/n86mf2bx - Good Sensory Learning: https://goodsensorylearning.com/ - Dyslexia at Work: www.dyslexiawork.com

Ariana Huberman's Keeping the Mystery Alive: Jewish Mysticism in Latin American Cultural Production (Academic Studies Press, 2022) delves into creative renditions of key aspects of Jewish Mysticism in Latin American literature, film, and art from the perspective of literary and cultural studies. It introduces the work of Latin American authors and artists who have been inspired by Jewish Mysticism from the 1960s to the present focusing on representations of dybbuks (transmigratory souls), the presence of Eros as part of the experience of mystical prayer, reformulations of Zoharic fables, and the search for Tikkun Olam (cosmic repair), among other key topics of Jewish Mysticism. The purpose of this book is to open up these aspects of their work to a broad audience who may or may not be familiar with Jewish Mysticism. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/new-books-network

Ariana Huberman's Keeping the Mystery Alive: Jewish Mysticism in Latin American Cultural Production (Academic Studies Press, 2022) delves into creative renditions of key aspects of Jewish Mysticism in Latin American literature, film, and art from the perspective of literary and cultural studies. It introduces the work of Latin American authors and artists who have been inspired by Jewish Mysticism from the 1960s to the present focusing on representations of dybbuks (transmigratory souls), the presence of Eros as part of the experience of mystical prayer, reformulations of Zoharic fables, and the search for Tikkun Olam (cosmic repair), among other key topics of Jewish Mysticism. The purpose of this book is to open up these aspects of their work to a broad audience who may or may not be familiar with Jewish Mysticism. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/literary-studies

Ariana Huberman's Keeping the Mystery Alive: Jewish Mysticism in Latin American Cultural Production (Academic Studies Press, 2022) delves into creative renditions of key aspects of Jewish Mysticism in Latin American literature, film, and art from the perspective of literary and cultural studies. It introduces the work of Latin American authors and artists who have been inspired by Jewish Mysticism from the 1960s to the present focusing on representations of dybbuks (transmigratory souls), the presence of Eros as part of the experience of mystical prayer, reformulations of Zoharic fables, and the search for Tikkun Olam (cosmic repair), among other key topics of Jewish Mysticism. The purpose of this book is to open up these aspects of their work to a broad audience who may or may not be familiar with Jewish Mysticism. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/intellectual-history