{"id":14364,"date":"2023-12-17T10:44:30","date_gmt":"2023-12-17T10:44:30","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14364"},"modified":"2023-12-17T10:56:19","modified_gmt":"2023-12-17T10:56:19","slug":"huberman-lab-podcast-notes-increase-willpower-and-tenacity","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/17\/huberman-lab-podcast-notes-increase-willpower-and-tenacity\/","title":{"rendered":"Huberman Lab &#8211; Podcast Notes &#8211; Increase Willpower and Tenacity"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">This video \/ podcast is about how to increase your willpower and tenacity. As the title suggests!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"452\" data-attachment-id=\"14367\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/17\/huberman-lab-podcast-notes-increase-willpower-and-tenacity\/carrytheboats-davidgoggins\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?fit=640%2C452&amp;ssl=1\" data-orig-size=\"640,452\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"carrytheboats-davidgoggins\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?fit=640%2C452&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?resize=640%2C452&#038;ssl=1\" alt=\"\" class=\"wp-image-14367\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Summary<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tenacity &amp; willpower might be <strong>limited<\/strong> resources.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">this is similar to &#8220;decision fatigue &#8220;. We can only make so many decisions per day (this is why Steve jobs wore the same stuff each day, he didn&#8217;t wate energy deciding what to wear). If you do one hard thing, it&#8217;s harder to maintain willpower later in the day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you were to resist eating a plate of cookies, and then do a fitness test, it&#8217;s likely you&#8217;ll perform relatively poorly on the fitness test, because your willpower has already been taxed.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Being tired or sleep deprived negatively impacts willpower.<\/li>\n\n\n\n<li><strong>Intermittently reward<\/strong> yourself for soing something hard.<\/li>\n\n\n\n<li><strong>Force yourself to do some \u2018micro-sucks<\/strong>\u2019<strong>&nbsp;\u2013&nbsp;<\/strong>choose something you don\u2019t want to do and do it &#8211; this is a great way to train and develop willpower.<\/li>\n\n\n\n<li>This could be adding an extra set to your resistance training, 100 jumping jacks after your mile run, a sprint after your workout, not eating dessert one night you want it, extending your fasting period, etc<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The legend that is Andrew Huberman says that willpower can be defined as the ability to resist temptation and persist &#8211; keep going in the face of difficulty. Willpower is a complex trait that is influenced by both genes, our environment and other factors like testosterone levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If we are in pain &#8211; physical or mental, we will tend to be distracted and have less willpower<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to increase Willpower <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are a number of things that we can do to increase our willpower. One is to get enough sleep. Sleep deprivation can impair our ability to make decisions and resist temptation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Another thing we can do is to exercise regularly. Exercise releases endorphins, which have mood-boosting and pain-relieving effects. This in turn, can help us to stay motivated and focused.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mindfulnesss<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prof Huberman says that we can also increase our willpower by practicing mindfulness. Mindfulness is the practice of paying attention to the present moment without judgment. This can help us to become more aware of our thoughts and feelings, and to make better decisions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>ACC<\/strong> &#8211; Keep Working Hard!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Huberman describes a brain region called the anterior cingulate cortex (ACC). The ACC is involved in a number of cognitive functions, including willpower. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We can activate the ACC by doing things that are difficult or challenging. This can help us to build up our willpower over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do things you don&#8217;t want to do,\u2002to build ACC activation and willpower.<\/p>\n\n\n\n<div class=\"wp-block-cover\" style=\"min-height:430px;aspect-ratio:unset;\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\" style=\"background-color:#5b5b5b\"><\/span><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"768\" data-attachment-id=\"14374\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/17\/huberman-lab-podcast-notes-increase-willpower-and-tenacity\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?fit=640%2C768&amp;ssl=1\" data-orig-size=\"640,768\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?fit=640%2C768&amp;ssl=1\" class=\"wp-block-cover__image-background wp-image-14374\" alt=\"\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?resize=640%2C768&#038;ssl=1\" data-object-fit=\"cover\" \/><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center has-large-font-size wp-block-paragraph\"><\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>This video \/ podcast is about how to increase your willpower and tenacity. As the title suggests! Summary this is similar to &#8220;decision fatigue &#8220;. We can only make so many decisions per day (this is why Steve jobs wore the same stuff each day, he didn&#8217;t wate energy deciding what to wear). If you [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[753687102,4909],"tags":[713830537,5004,784152945,65323,57752,5895,372040],"class_list":["post-14364","post","type-post","status-publish","format-standard","hentry","category-huberman-lab-notes","category-psychology","tag-huberman-lab","tag-mental-health","tag-psychology","tag-self-help","tag-self-discipline","tag-self-improvement","tag-willpower"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Huberman Lab - Podcast Notes - Increase Willpower and Tenacity - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/17\/huberman-lab-podcast-notes-increase-willpower-and-tenacity\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Huberman Lab - Podcast Notes - Increase Willpower and Tenacity - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"This video \/ podcast is about how to increase your willpower and tenacity. As the title suggests! Summary this is similar to &#8220;decision fatigue &#8220;. We can only make so many decisions per day (this is why Steve jobs wore the same stuff each day, he didn&#8217;t wate energy deciding what to wear). If you [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/17\/huberman-lab-podcast-notes-increase-willpower-and-tenacity\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-17T10:44:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-17T10:56:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?w=640\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Huberman Lab - Podcast Notes - Increase Willpower and Tenacity - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/17\/huberman-lab-podcast-notes-increase-willpower-and-tenacity\/","og_locale":"en_GB","og_type":"article","og_title":"Huberman Lab - Podcast Notes - Increase Willpower and Tenacity - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"This video \/ podcast is about how to increase your willpower and tenacity. 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Podcast Notes Episode 80: Optimize &amp; Control Your Brain Chemistry To Improve Health &amp; Performance\u00a0","author":"Dave","date":"August 5, 2022","format":false,"excerpt":"Main Points Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases of sleep, including slow wave and REM.Study participants who changed their routine from \"night owl\" to \"morning person\" experienced significant improvements in mood, stress, and\u2026","rel":"","context":"In &quot;Huberman Lab Notes&quot;","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/huberman-lab-notes\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12226,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/04\/18\/andrew-huberman-podcast-notes-episode-12-motivation-drive\/","url_meta":{"origin":14364,"position":1},"title":"Andrew Huberman Podcast Notes -Episode 12 &#8211; Motivation &amp; Drive","author":"Dave","date":"April 18, 2021","format":false,"excerpt":"Notes taken mainly from memory, please listen to the podcast to confirm Andrew Huberman Podcast Episode 12 Notes how to increase motivation and drive Dopamine is released in anticipationDopamine makes u take action, usually towards some kind of goal novelty is key in motivation, and novelty e.g. the concept of\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/vA50EK70whE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":14312,"url":"https:\/\/blackbeltwhitehat.com\/en\/2023\/11\/28\/huberman-lab-science-supported-journaling-protocol-2023-summary\/","url_meta":{"origin":14364,"position":2},"title":"Huberman Lab &#8211; Science Supported Journaling Protocol [2023 Summary]","author":"Dave","date":"November 28, 2023","format":false,"excerpt":"This episode of the Huberman lab, discusses a journaling protocol that has been shown to improve mental and physical health. As well as helping with depression and anxiety, the journaling protocol has been shown in a number of studies to help eleviate some associated physical symptoms, including muscle pain and\u2026","rel":"","context":"In &quot;Huberman Lab Notes&quot;","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/huberman-lab-notes\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13429,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/07\/02\/podcast-notes-huberman-lab-dr-rhonda-patrick-micronutrients-for-health-longevity\/","url_meta":{"origin":14364,"position":3},"title":"Podcast Notes &#8211; Huberman Lab &#8211;  Dr. Rhonda Patrick: Micronutrients for Health &amp; Longevity","author":"Dave","date":"July 2, 2022","format":false,"excerpt":"Small amounts of acute, relatively short lasting stress are good for you. Modern life is a bit easy in terms of physical challenges, but you can compensate with exercise and heat\/cold exposure. 3 key nutrients for the brain and body are: Sulfurophane Vitamin dOmega 3 Generally speaking, you want to\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/XcvhERcZpWw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":14748,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/02\/21\/podcast-notes-huberman-lab-oral-health\/","url_meta":{"origin":14364,"position":4},"title":"Podcast Notes &#8211; Huberman Lab &#8211; Oral Health","author":"Dave","date":"February 21, 2024","format":false,"excerpt":"In the Huberman Lab podcast episode, Dr. (I think he's actually a professor?) Andrew Huberman discusses the role of oral health in overall brain and body - and your mouth & teeth etc. Me smiling, with teeth and that^ Disclaimer \u2013 This is written with a tongue in cheek comical\u2026","rel":"","context":"In \"huberman lab\"","block_context":{"text":"huberman lab","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/huberman-lab\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/02\/drew.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/02\/drew.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/02\/drew.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/02\/drew.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/02\/drew.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/02\/drew.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15306,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/","url_meta":{"origin":14364,"position":5},"title":"Andrew Huberman &#8211; Beta Alanine Protocol [2024]","author":"Dave","date":"July 3, 2024","format":false,"excerpt":"Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It's found in meat, fish, and of course - beta alanine supplements. It's often a key ingredient in pre workouts. 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