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@timm
How to Enhance Performance & Learning by Applying a Growth Mindset
Connecting motivation to cognition: Understanding the essence of growth mindset
AI Key Takeaways
- Growth mindset connects motivation to cognition.
- Motivation is tied to specific thoughts and thought processes.
- Feelings of motivation can be controlled.
- Most people default to viewing motivation as an emotional state.
- Good sleep, hydration, exercise, and alertness aids motivation.
- Growth mindset focuses on specific cognitive processes to increase motivation.
@timm
Science-Supported Tools to Accelerate Your Fitness Goals
The Importance of Zone Two Cardio for Overall Health
AI Key Takeaways
- The scientific data suggest that 150-200 minutes of zone two cardio per week is important for cardiovascular and cerebrovascular health.
- Zone two cardio can be scheduled as a long jog or hike, or integrated into daily activities like walking at a rapid pace.
- Zone two cardio is not considered exercise by Dr. Andy Galpin, but it enhances other aspects of fitness like strength training and speed work.
- Getting 200 minutes or more of zone two cardio per week is highly beneficial and can improve daily life in various ways.
@timm
How to Build Endurance in Your Brain & Body
What Do Nerves Need?
AI Key Takeaways
- Thinking is 100% neural, not mental or physical
- Nerves need glucose, electrolytes, sodium, potassium, and magnesium to fire
- Action potentials require energy and are pH dependent
- Running on ketones requires full keto adaptation
@timm
How to Learn Skills Faster
Approaching Learning: Making Errors and Paying Attention To Them
AI Key Takeaways
- Failures within a training session cue attention to the appropriate sensory events and open up the possibility of plasticity
- In addition to coaching, there should be a period in each training session where the practitioner can pay attention to their errors
- Learning sessions should involve getting as many repetitions as possible and paying attention to the errors made
- Neurochemical rewards are generated from successful performance of a movement or proximate successful performance
@timm
How to Learn Skills Faster
Visualization After Skill Learning
AI Key Takeaways
- After a learning session, there is a replay of the motor sequence performed correctly and elimination of the motor sequences performed incorrectly
- Replays happen backward in time
- Sitting quietly with the eyes closed for 5-10 minutes after skill learning allows the brain to replay the sequence in a way that appears important for the more rapid consolidation of the motor sequence of the pattern and to accelerated learning.
@timm
How to Learn Skills Faster
What to Pay Attention To During the Learning Sequence?
AI Key Takeaways
- The study found that what you pay attention to during the learning sequence doesn't matter as long as it's related to the motor behavior being performed.
- Focusing attention on specific aspects of the motor behavior during training sessions can accelerate learning.
- Consistency in focus during training sessions can also enhance learning.
@timm
How to Learn Skills Faster
The Magic Brain Area and its Relation to Learning a Skill
AI Key Takeaways
- Stimulation of a certain brain area leads to more forward steps, repetitions, and effort in learning a skill.
- Neurobiological explanation for learning a skill is to perform as many repetitions as possible, especially when first learning.
- Performing more repetitions does not necessarily lead to faster learning and can result in errors.
- Making error reps is just as important as making correct reps in learning a skill.
@timm
How to Learn Faster by Using Failures, Movement & Balance
The Science of Brain Plasticity and Learning
AI Key Takeaways
- Motor movements are the most straightforward way to access states of plasticity.
- Shorter bouts of intense learning are more efficient for adults than longer sessions.
- Incremental learning signals to the nervous system at least one component that needs to change.
@timm
How to Learn Faster by Using Failures, Movement & Balance
Achieving Adult Brain Plasticity: The Role of Hunting for Food According to Newsen Lab Study
AI Key Takeaways
- Adults can have as much plasticity as young people if they are hunting for food.
- Plasticity in adults is slow unless there is a need for it.
- Contingency learning can increase plasticity in adults.
- The Newsen lab found that adjusting one's visual world for food can increase plasticity in adults.
@timm
How To Increase Motivation & Drive
Dopomin Reward Schedules - What You Shouldn't Celebrate
AI Key Takeaways
- Occasionally removing reward can help maintain pursuit of long-term goals and avoid diminishing dopamine releases.
- Exceeding previous performance and enjoying dopamine release can be achieved by removing reward.
- Diminishing dopamine releases can occur as goals are reached and can lead to cravings for more, but removing reward can help avoid a crash.
@timm
How Foods and Nutrients Control Our Moods
The Effects of Fish Oil on Depression
AI Key Takeaways
- The ratio of omega-3 to omega-6 fatty acids has a profound effect on depression and mood.
- In a study published in 2008, adjusting the omega-3 omega-6 ratio led to less learned helplessness in animals.
- A similar study was done in humans where the Omega-3s were adjusted, and positive results were observed.
@timm
How to Learn Faster by Using Failures, Movement & Balance
Tapping into Plasticity through Repetitive Tasks
AI Key Takeaways
- Tapping into plasticity can be achieved through the completion of tasks and making errors.
- The altradian cycle suggests that initially, the mind may drift, but focus usually kicks in after the first five to ten minutes.
- After about ten to fifteen minutes, there is a period of deliberate tunnel vision where true learning occurs.
- This period may last for up to an hour, but at the end of the cycle, the brain will likely start to drift again.
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