From: hubermanlab
In the latest episode of the Huberman Lab Podcast, hosted by Stanford neurobiology and ophthalmology professor Andrew Huberman, the discussion centers on building tenacity and willpower. While exploring various mechanisms to enhance these traits, the conversation emphasizes the critical role of exercise and physical flexibility.
Exercise as a Driver of Willpower
Exercise is highlighted as a foundational tool to enhance willpower. Engaging in regular aerobic activity not only improves physical health but also plays a pivotal role in maintaining and expanding the brain’s capacity for willpower and tenacity. A study referenced in the podcast demonstrates how aerobic exercise can even increase the brain’s volume, specifically the anterior mid-cingulate cortex, a region associated with processing effort and persistence tasks [01:32:15].
Key Study Findings
- The study examined participants aged 60-79 who engaged in three one-hour sessions of moderate-intensity aerobic exercise per week over six months.
- Results indicated increased or maintained volume in the anterior mid-cingulate cortex and related white matter tracts [01:31:08].
Physical Flexibility and Habituation
Physical flexibility doesn’t merely infer one’s ability to bend and stretch; it encompasses the flexibility of routine to incorporate challenging activities. This ability to pivot and include difficult tasks within or in addition to current habits is crucial for reinforcing the neural circuits involved in willpower [01:38:00].
Recommendations for Enhancing Willpower Through Exercise
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Incremental Challenges: Incrementally increase the difficulty or duration of exercise, especially when it becomes a habit. This increase activates and strengthens the anterior mid-cingulate cortex, building overall cognitive and physical resilience [01:38:50].
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Introducing Variety: Incorporating new physical activities that one might initially resist or find challenging can also serve as opportunities to exercise mental willpower. Examples include learning a new dance, practicing new sports, or varying the routine intensity [01:41:00].
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Micro Suck: Huberman introduces the concept of “micro sucks,” small discomforts that one commits to enduring regularly. This might be as simple as adding 100 jumping jacks after an already strenuous workout to engage willpower consciously [01:46:00].
Balancing Effort and Rest
While stressing the importance of building willpower through exercise and effort, Huberman also cautions against overexertion. It’s crucial to avoid tipping over into negative stress states, which could impair both mental and physical health. Thus, balancing effortful activities with adequate rest and enjoyment is essential [01:50:00].
In summary, exercise and deliberate physical challenges serve as powerful tools in enhancing one’s capacity for willpower. By expanding both physical fitness and the robustness of pivotal brain areas, individuals can better navigate challenges across various life arenas. However, it’s crucial to ensure these efforts are sustainable and not detrimental to one’s well-being.