{"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":"las-notas-del-podcast-del-laboratorio-huberman-aumentan-la-fuerza-de-voluntad-y-la-tenacidad","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2023\/12\/17\/las-notas-del-podcast-del-laboratorio-huberman-aumentan-la-fuerza-de-voluntad-y-la-tenacidad\/","title":{"rendered":"Laboratorio Huberman \u2013 Notas del podcast \u2013 Aumentar la fuerza de voluntad y la tenacidad"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Este video\/podcast trata sobre c\u00f3mo aumentar tu fuerza de voluntad y tenacidad. \u00a1Como sugiere el t\u00edtulo!<\/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\/es\/2023\/12\/17\/las-notas-del-podcast-del-laboratorio-huberman-aumentan-la-fuerza-de-voluntad-y-la-tenacidad\/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\">Resumen<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La tenacidad y la fuerza de voluntad pueden ser <strong>limitado<\/strong> recursos.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esto es similar a la &quot;fatiga de decisi\u00f3n&quot;. Solo podemos tomar un n\u00famero limitado de decisiones al d\u00eda (por eso Steve Jobs usaba lo mismo todos los d\u00edas; no malgastaba energ\u00eda decidiendo qu\u00e9 ponerse). Si haces una cosa dif\u00edcil, es m\u00e1s dif\u00edcil mantener la fuerza de voluntad al final del d\u00eda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si usted se resiste a comer un plato de galletas y luego hace una prueba de aptitud f\u00edsica, es probable que su desempe\u00f1o sea relativamente malo en la prueba, porque su fuerza de voluntad ya ha sido puesta a prueba.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Estar cansado o privado de sue\u00f1o afecta negativamente la fuerza de voluntad.<\/li>\n\n\n\n<li><strong>Recompensar de forma intermitente<\/strong> a ti mismo por hacer algo dif\u00edcil.<\/li>\n\n\n\n<li><strong>Obl\u00edgate a hacer algunas &#039;micro-chupadas&#039;<\/strong>\u2019<strong>&nbsp;\u2013&nbsp;<\/strong>Elige algo que no quieras hacer y hazlo: es una excelente manera de entrenar y desarrollar la fuerza de voluntad.<\/li>\n\n\n\n<li>Esto podr\u00eda ser agregar una serie extra a tu entrenamiento de resistencia, 100 saltos de tijera despu\u00e9s de tu carrera de una milla, un sprint despu\u00e9s de tu entrenamiento, no comer postre una noche que lo desees, extender tu per\u00edodo de ayuno, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">La leyenda de Andrew Huberman dice que la fuerza de voluntad se define como la capacidad de resistir la tentaci\u00f3n y perseverar, es decir, de seguir adelante ante las dificultades. La fuerza de voluntad es un rasgo complejo que se ve influenciado tanto por los genes, el entorno y otros factores como los niveles de testosterona.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si tenemos dolor, f\u00edsico o mental, tenderemos a distraernos y a tener menos fuerza de voluntad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00f3mo aumentar la fuerza de voluntad <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dormir<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hay varias cosas que podemos hacer para aumentar nuestra fuerza de voluntad. Una de ellas es dormir lo suficiente. La falta de sue\u00f1o puede afectar nuestra capacidad para tomar decisiones y resistir la tentaci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ejercicio<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Otra cosa que podemos hacer es hacer ejercicio con regularidad. El ejercicio libera endorfinas, que mejoran el estado de \u00e1nimo y alivian el dolor. Esto, a su vez, puede ayudarnos a mantener la motivaci\u00f3n y la concentraci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Atenci\u00f3n plena<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El profesor Huberman afirma que tambi\u00e9n podemos aumentar nuestra fuerza de voluntad practicando la atenci\u00f3n plena. La atenci\u00f3n plena es la pr\u00e1ctica de prestar atenci\u00f3n al momento presente sin juzgar. Esto puede ayudarnos a ser m\u00e1s conscientes de nuestros pensamientos y sentimientos, y a tomar mejores decisiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>ACC<\/strong> \u2013 \u00a1Sigue trabajando duro!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Huberman describe una regi\u00f3n cerebral llamada corteza cingulada anterior (CCA). La CCA participa en diversas funciones cognitivas, incluida la fuerza de voluntad. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Podemos activar el ACC al realizar actividades dif\u00edciles o desafiantes. Esto puede ayudarnos a desarrollar nuestra fuerza de voluntad con el tiempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Haz cosas que no quieras hacer para desarrollar la activaci\u00f3n del ACC y la fuerza de voluntad.<\/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\/es\/2023\/12\/17\/las-notas-del-podcast-del-laboratorio-huberman-aumentan-la-fuerza-de-voluntad-y-la-tenacidad\/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>","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":"","_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_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":[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 v28.4 - 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\/es\/2023\/12\/17\/las-notas-del-podcast-del-laboratorio-huberman-aumentan-la-fuerza-de-voluntad-y-la-tenacidad\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\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). 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