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Podcast highlights created and posted by Lior Mor on Snipd
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@liormor
How Meditation Works & Science-Based Effective Meditations
A Meditation Practice for Balancing Interoception and Exteroception Across Time Domains
AI Key Takeaways
- The meditation practice called space time bridging is a simple and balanced practice
- It involves focusing on interoception and exteroception, and crossing different time domains of the brain using vision
- The practice involves focusing on your breathing or third eye center for three breaths, then splitting your attention between a surface on your body and your breath for three breaths
- You subsequently focus on a location in your immediate environment and then a location further away for three breaths each while still paying attention to your breath
- Finally, you focus on the fact that you are a tiny speck in the universe while still paying attention to your breath
- The practice helps to exercise the human mind's ability to deliberately place perception at specific locations along the interoceptive, exteroceptive continuum
- It is useful for those who tend to get stuck at one location along the continuum, such as when scrolling a phone or being focused solely on external stimuli
@liormor
How Meditation Works & Science-Based Effective Meditations
Understanding the Continuum of Interception to Dissociation
AI Key Takeaways
- Mental health is a continuum between interoception and dissociation that can be imagined as a V or a U shape.
- Being in a trench of balanced interoception and dissociation is the perfect place for rational decision making while still feeling emotions.
- Most people experience mental health on a U-shaped continuum where the ball bearing shifts towards interoception or dissociation depending on the situation.
- Practices like meditation, exercise, therapy, and social engagement can help bring the edges of the flat continuum up into a U or concave shape.
@liormor
How Meditation Works & Science-Based Effective Meditations
Study Finds Mind-Wandering Leads to Unhappiness During Activities
AI Key Takeaways
- People are less happy when their minds are wandering than when they are not, this pertains to all activities.
- What they were thinking at a given moment was a better predictor of their happiness than what they were doing.
- People are often not present to what they are doing, which is a great source of unhappiness.
@liormor
How Meditation Works & Science-Based Effective Meditations
The cool thing about meditation
AI Key Takeaways
- The episode discusses the underlying biology, mechanisms and brain areas that are activated and shut down during certain forms of meditation.
- The episode then transitions into how to best perform a meditation practice to get the most out of it.
- The episode also covers how to alter or change meditation practices according to specific goals and as one becomes better at meditation.
- Contrary to popular belief, as one gets better at meditation, less meditation may be needed to drive the same benefits.
@liormor
Leverage Dopamine to Overcome Procrastination & Optimize Effort
How to Overcome Procrastination
AI Key Takeaways
- Findings from addiction literature can effectively help in overcoming procrastination.
- The depth of the dopamine trough after a peak is proportional to its intensity and speed.
- The rate of getting out of the dopamine trough is proportional to its steepness.
- Waiting or performing other tasks generally doesn't work in motivating a person.
@liormor
Why We Need a Different Approach to Mental Health & Wellness with Dr. Tom Insel
The Importance of Early Intervention for Psychosis: Understanding the Prodom Period
AI Key Takeaways
- Early intervention is important in assisting those with psychosis.
- A multi-year period before severe psychosis, called the prodom, exists which can signal changes in behavior.
- NIH is deeply invested in researching mental health and assisting those with first psychotic break.
@liormor
Leverage Dopamine to Overcome Procrastination & Optimize Effort
The Role of Dopamine in Addiction
AI Key Takeaways
- Cocaine creates a fast and large peak in dopamine followed by a steep drop and a deep trough below baseline.
- The higher and faster the peak in dopamine, the further below baseline it drops after the drug wears off, triggering the desire for more.
- Short gaps between desire and reward teach the brain to expect and want short gaps, making it hard to pursue things that take longer.
- Avoid cocaine to prevent addiction. The book 'Dopamine Nation' explores dopamine and addiction.
- More consumption of cocaine leads to progressively lower peaks in dopamine and deeper troughs below baseline, shifting the system towards pain and the pursuit of the drug.
@liormor
Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health
The Importance of Blood Pressure for Longevity and Health
AI Key Takeaways
- Blood pressure may be overlooked, but it is the number one reason for deaths worldwide due to cerebral vascular and cardiovascular disease.
- Not smoking or vaping and maintaining low blood markers are important, but controlling blood pressure is a big factor in preventing cardiovascular disease.
- Dr. Peter Atia, an expert in longevity, health span, and preventative medicine, emphasizes the importance of blood pressure in overall health.
@liormor
Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health
The Diving Response and its Benefits for the Body
AI Key Takeaways
- The diving reflex can be activated even by submerging the body into cold water, not just the face.
- When activated, the diving response slows down the body's oxygen consumption to preserve air and prevent hypothermia.
- The survival system activates both sympathetic and parasympathetic systems for one to two minutes, resulting in mental balance through serotonin release.
- Many people report feeling good after activating the diving response.
@liormor
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
Controlling Heart Rate Through Inhales and Exhales
AI Key Takeaways
- Inhaling longer and more vigorously than exhaling can increase heart rate
- Making exhales longer and/or more vigorous than inhales can decrease heart rate
- This process is called respiratory sinus arrhythmia and is the basis of heart rate variability
@liormor
Leverage Dopamine to Overcome Procrastination & Optimize Effort
The Varied Effects of Dopamine Release in Response to Different Substances and Behaviors
AI Key Takeaways
- Baseline dopamine release in the ventral mental nucleus accumbens area firing at a rate of 3-4 per second.
- Anticipation of food increases dopamine release by 100%, while enjoyment can increase it by 200-300%.
- Nicotine increases dopamine neuron firing by 150%, cocaine by 1000%, and methamphetamine anywhere from 1000% to 10000%.
- Individual variability exists in the dopamine release from motivated behaviors like sex and video games, with some experiencing a 5-10 fold increase in dopamine output from their nucleus accumbens.
- Caffeine has the property of not only causing dopamine release, but also increasing dopamine receptors over time, with an approximate doubling of dopamine signaling when anticipated and consumed.
@liormor
How to Focus to Change Your Brain
Maximizing your focus by taking breaks
AI Key Takeaways
- Consider whether you are giving up your best period of focus to unproductive activities
- Take breaks and engage in non-focused activities throughout the day
- Learning is optimized in 90 minute bouts and not continuous focus
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highlights
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