In 'Spark', John J. Ratey, M.D., explores the comprehensive connection between exercise and the brain, presenting research that proves exercise is a potent defense against conditions such as depression, ADD, addiction, aggression, menopause, and Alzheimer's. The book includes case studies, such as the revolutionary fitness program in Naperville, Illinois, which significantly improved science test scores among 19,000 students. Ratey explains how exercise physically remodels the brain for peak performance, reducing stress, lifting mood, fighting memory loss, and sharpening intellect. The book covers various chapters on stress, anxiety, depression, ADHD, addiction, hormonal changes, and aging, all highlighting the beneficial effects of exercise on mental and physical health.
Play It Away offers a personal journey of overcoming anxiety through the power of play. Charlie Hoehn shares his experiences and insights on how shifting one's approach from work to play can improve mental health and creativity. The book provides actionable tips for reducing stress and finding joy in life again.
In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age.
For the full show notes, visit hubermanlab.com.
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Timestamps
(00:00:00) The Power of Play
(00:02:23) Tool: Reading on Smart Phones, Sighing & Learning
(00:09:33) Sponsors: AG1, LMNT
(00:13:57) Homeostatic Regulation of Play
(00:23:53) Childhood Play & Mindsets
(00:29:21) Contingency Testing
(00:32:17) The (Power of) Playful Mindset
(00:36:13) Body Postures
(00:44:03) Rule Testing & Breaking
(00:48:24) Role Play
(00:50:39) Neurobiology of Low-stakes Play
(00:54:22) Expanding Capabilities through Tinkering
(01:00:03) Play Is THE Portal to Neuroplasticity
(01:04:44) Adulthood Play
(01:10:14) Fire Together, Wire Together
(01:18:03) Trauma & Play Deficits & Recovery
(01:23:25) Competition & Dynamic Movement
(01:27:36) Chess, Mental Roles, Novelty
(01:32:52) Personal Play Identity
(01:37:24) Play Transforms Your Future Self
(01:40:55) Recommendations for Play
(01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Instagram, Twitter, Supplements
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