{"id":13411,"date":"2022-06-30T11:36:37","date_gmt":"2022-06-30T11:36:37","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13411"},"modified":"2022-06-30T16:08:41","modified_gmt":"2022-06-30T16:08:41","slug":"notas-del-podcast-sobre-el-laboratorio-huberman-episodio-73-mejore-la-atencion-y-la-memoria-con-herramientas-cientificas","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/06\/30\/notas-del-podcast-sobre-el-laboratorio-huberman-episodio-73-mejore-la-atencion-y-la-memoria-con-herramientas-cientificas\/","title":{"rendered":"C\u00f3mo mejorar la memoria y la concentraci\u00f3n | Notas del podcast | The Huberman Lab \u2013 Episodio 73: Mejorar la atenci\u00f3n y la memoria"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/099hgtRoUZw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Como cadete espacial confeso, este era un podcast que ten\u00eda muchas ganas de escuchar. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las notas que tom\u00e9 del podcast se enumeran a continuaci\u00f3n:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00f3mo mejorar la concentraci\u00f3n y la memoria<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si quieres mejorar tu concentraci\u00f3n y capacidad de aprender, entonces la base implica cuatro cosas:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Ejercicio: intente realizarlo entre 30 y 45 minutos al d\u00eda<\/li><li>Sue\u00f1o de buena calidad: intente dormir 8 horas cada noche<\/li><li>Meditaci\u00f3n: intente practicarla durante 12 minutos al d\u00eda.<\/li><li>Exposici\u00f3n al fr\u00edo: tome una ducha fr\u00eda despu\u00e9s de una ducha caliente.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">En t\u00e9rminos de ejercicio, simplemente intente realizar entre 30 y 45 minutos por d\u00eda de alg\u00fan tipo de actividad que aumente significativamente su frecuencia card\u00edaca. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intente realizar 12 minutos de meditaci\u00f3n consciente por d\u00eda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La exposici\u00f3n al fr\u00edo tambi\u00e9n puede ayudarnos a estar m\u00e1s alerta y concentrados. Por ejemplo, tomar una ducha fr\u00eda. La exposici\u00f3n al fr\u00edo es una forma de aumentar los niveles de dopamina y adrenalina durante un per\u00edodo prolongado de horas. La dopamina normalmente alcanza su punto m\u00e1ximo y luego desciende por debajo del nivel basal, por lo que cualquier sustancia que aumente los niveles de dopamina es altamente adictiva, desde la coca\u00edna hasta las redes sociales; todas son adictivas y perjudiciales para la salud mental. Sin embargo, estudios sobre la exposici\u00f3n al fr\u00edo muestran que los niveles de dopamina aumentan significativamente durante varias horas despu\u00e9s de una ducha fr\u00eda o nadar al aire libre, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00f3mo recordar cosas espec\u00edficas como los nombres de las personas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para recordar algo espec\u00edfico, puedes mejorar tus posibilidades de recordarlo, como un evento o una pieza de conocimiento, al:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>A\u00f1adiendo novedad: haz las cosas raras<\/li><li>Repitiendo lo que hay que recordar <\/li><li>Asocia lo que quieres recordar con un acontecimiento, persona o algo profundamente arraigado en tu memoria*<\/li><li>A\u00f1adiendo emoci\u00f3n<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Por ejemplo, recuerdo los nombres de las personas al asociarlos con alguien o algo que ya conozco o que ya recuerdo. Por ejemplo, cuando conoc\u00ed a Kieron mientras trabajaba en el almac\u00e9n de mi empresa, record\u00e9 su nombre pensando: \u201cAh, ese es el nombre de mi terapeuta\u201d. Y record\u00e9 a Craig recordando a Craig Johnston, el jugador del Liverpool que dise\u00f1\u00f3 las botas de f\u00fatbol Predator.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las situaciones novedosas son m\u00e1s f\u00e1ciles de recordar. A\u00f1adir novedad puede ser complicado, pero puedes notar algo extra\u00f1o o nuevo en la situaci\u00f3n. Por ejemplo, si est\u00e1s anotando la tabla de multiplicar para recordar algo, a\u00f1ade un car\u00e1cter extra\u00f1o al final de la p\u00e1gina o dibuja los n\u00fameros con detalle. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En el libro de Derren Brown, se habla de hacer las cosas lo m\u00e1s espec\u00edficas y v\u00edvidas posible para recordarlas. Siguiendo el ejemplo de la tabla de multiplicar, haz que el personaje sea lo m\u00e1s detallado posible y haz que sostenga un n\u00famero. Por ejemplo, si quieres recordar 7 x 7 = 49, pon un gnomo con falda, una granada en una mano y el n\u00famero 49 en la otra. Tambi\u00e9n podr\u00edas ponerle un 7 en cada muslo y una &quot;X&quot; en la falda. \u00a1C\u00f3mo olvidar esa imagen!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u00f1adir emoci\u00f3n es complicado. Si quieres que tus hijos recuerden algo importante, \u00a1puedes gritarles! Esto provoca una liberaci\u00f3n de cortisol que ayuda a la memoria, ya que a menudo es importante recordar cosas estresantes o peligrosas. Sin embargo, no querr\u00e1s hacer esto constantemente y causar ansiedad y trauma en ni\u00f1os o personas. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por experiencia personal (esto no estaba en el podcast): Los suplementos acetil-L-carnitina, citicolina y PQQ mejoran enormemente mi concentraci\u00f3n y mi estado de alerta. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Sin embargo, utilice los suplementos bajo su propio riesgo!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n hay una buena charla TED sobre el ancho de banda ps\u00edquico: explica que debes organizar las cosas que recuerdas, como las tareas, en alg\u00fan tipo de sistema. Esto te permite concentrarte m\u00e1s en el momento presente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un \u201csistema\u201d podr\u00eda ser una lista de tareas pendientes junto al calendario en casa, que usted y su esposa usan, o una herramienta de gesti\u00f3n de proyectos en el trabajo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Siempre me rega\u00f1aban por olvidarme de cosas en casa, hasta que empezamos a usar una lista de tareas. \u00a1Es dif\u00edcil filtrar la informaci\u00f3n importante y pr\u00e1ctica de mi esposa, de las divagaciones sobre el trabajo, etc.!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CHxhjDPKfbY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>As a self-confessed space cadet, this is one podcast I was keen to listen to. Notes I made from the podcast are listed below: How to Improve Focus &amp; Memory If you want to improve your focus and ability to learn, then the foundation involves 4 things: Exercise &#8211; aim for 30-45 minutes per day [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_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":[606946],"tags":[630,713830537,1471,588439],"class_list":["post-13411","post","type-post","status-publish","format-standard","hentry","category-optimisation","tag-focus","tag-huberman-lab","tag-memory","tag-podcast-notes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Improve Your Memory &amp; Focus | Podcast Notes | The Huberman Lab - Episode 73 Boost Attention &amp; Memory - 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\/es\/2022\/06\/30\/notas-del-podcast-sobre-el-laboratorio-huberman-episodio-73-mejore-la-atencion-y-la-memoria-con-herramientas-cientificas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Improve Your Memory &amp; Focus | Podcast Notes | The Huberman Lab - Episode 73 Boost Attention &amp; Memory - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"As a self-confessed space cadet, this is one podcast I was keen to listen to. 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Los participantes del estudio que cambiaron su rutina de &quot;noct\u00e1mbulo&quot; a &quot;madrugador&quot; experimentaron mejoras significativas en el estado de \u00e1nimo, el estr\u00e9s y...","rel":"","context":"En \u00abHuberman Lab Notes\u00bb","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/notas-de-laboratorio-de-huberman\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":14312,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/11\/28\/resumen-del-protocolo-de-registro-cientifico-con-apoyo-del-laboratorio-huberman-2023\/","url_meta":{"origin":13411,"position":1},"title":"Huberman Lab &#8211; Science Supported Journaling Protocol [2023 Summary]","author":"Dave","date":"noviembre 28, 2023","format":false,"excerpt":"En este episodio del laboratorio Huberman, se analiza un protocolo de escritura de diarios que ha demostrado mejorar la salud mental y f\u00edsica. Adem\u00e1s de ayudar con la depresi\u00f3n y la ansiedad, varios estudios han demostrado que este protocolo ayuda a aliviar algunos s\u00edntomas f\u00edsicos asociados, como el dolor muscular y\u2026","rel":"","context":"En \u00abHuberman Lab Notes\u00bb","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/notas-de-laboratorio-de-huberman\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13429,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/07\/02\/notas-del-podcast-del-laboratorio-huberman-de-la-dra-rhonda-patrick-micronutrientes-para-la-salud-y-la-longevidad\/","url_meta":{"origin":13411,"position":2},"title":"Notas del podcast \u2013 Laboratorio Huberman \u2013 Dra. Rhonda Patrick: Micronutrientes para la salud y la longevidad","author":"Dave","date":"julio 2, 2022","format":false,"excerpt":"Peque\u00f1as cantidades de estr\u00e9s agudo y relativamente breve son beneficiosas. La vida moderna es algo f\u00e1cil en cuanto a desaf\u00edos f\u00edsicos, pero puedes compensarlo con ejercicio y exposici\u00f3n al calor\/fr\u00edo. Tres nutrientes clave para el cerebro y el cuerpo son: sulfurofano y vitamina D Omega 3. En general, lo que buscas es\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/XcvhERcZpWw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":14364,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/12\/17\/las-notas-del-podcast-del-laboratorio-huberman-aumentan-la-fuerza-de-voluntad-y-la-tenacidad\/","url_meta":{"origin":13411,"position":3},"title":"Laboratorio Huberman \u2013 Notas del podcast \u2013 Aumentar la fuerza de voluntad y la tenacidad","author":"Dave","date":"diciembre 17, 2023","format":false,"excerpt":"Este video\/podcast trata sobre c\u00f3mo aumentar tu fuerza de voluntad y tenacidad. \u00a1Como sugiere el t\u00edtulo! Resumen: La tenacidad y la fuerza de voluntad pueden ser recursos limitados. Esto es similar a la &quot;fatiga de decisi\u00f3n&quot;. 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Notas del episodio 12 del podcast de Andrew Huberman sobre c\u00f3mo aumentar la motivaci\u00f3n y el impulso. La dopamina se libera en anticipaci\u00f3n. La dopamina te hace actuar, generalmente hacia alg\u00fan tipo de objetivo. 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