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Rapamycin extends mouse lifespan 9–14%
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Using Play to Rewire & Improve Your Brain — Whalespan

Content›Video›Using Play to Rewire & Impro…

Using Play to Rewire & Improve Your Brain

Andrew Huberman1h 47m · 2022-02-07

Support Rate

98%

157 of 161 claims supported

Support rate

157 of 161 claims supported

157 supported4 partial / not

Claims from this content

91

✓Well SupportedProbiotics in Athletic Greens are vital for microbiotic health, which communicates with the brain and immune system to impact immediate and long-term health.✓Well SupportedHelix Sleep mattresses and pillows are tailored to individual sleep needs assessed through a quiz.✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedAthletic Greens is a drink containing vitamins, minerals, probiotics, and adaptogens designed to meet foundational nutritional needs and aid recovery from stress.✓Well SupportedAg One (formerly Athletic Greens) is a vitamin, mineral, and probiotic drink that provides foundational nutritional needs.

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓Well SupportedVitamin K2 is important for calcium regulation and cardiovascular health.

✓Well SupportedVitamin D3 is critical for metabolism, hormone function, and brain function, and most individuals do not get enough even with ample sunlight.

◐Partially SupportedAG1 offers a welcome kit with five free travel packs and a free bottle of vitamin D3 K2 with purchases made through drinkag1.com/huberman.

✓Well SupportedThe second inhale during cyclic sighing helps reinflate collapsed alveoli in the lungs.

✓Well SupportedA physiological sigh, performed once or repeatedly over five minutes, is an effective method for reducing stress in real-time and around the clock.

✓Well SupportedNeuroplasticity occurs in two phases: initiation during alert, focused states, and consolidation during deep sleep, REM sleep, or non-sleep-deep-rest (NSDR).

✓Well SupportedNeuroplasticity, also known as neural plasticity, is the brain and nervous system's ability to change itself in response to experience.

✓Well SupportedReading on a smartphone can lead to suppressed sighing, insufficient oxygen/carbon dioxide offloading, and prefrontal cortex hyperactivity.

✓Well SupportedThe nervous system can learn to avoid traumatic stimuli within days through one-trial learning.

✓Well SupportedThe brain starts with a fixed number of neurons, which become increasingly interconnected during the first two years of life, forming a hyperconnected state.

✓Well SupportedAdult play can reactivate neuroplasticity circuits, especially in individuals with a history of trauma.

◐Partially SupportedActivities that allow for the adoption of different roles, rather than being rigidly linear, are recommended for leveraging play for neuroplasticity.

◐Partially SupportedEmbracing new challenges that induce neuroplasticity can enhance plasticity in other neural circuits.

◐Partially SupportedEngaging in novel environments, exploring contingencies, and maintaining low stakes facilitate neuroplasticity.

◐Partially SupportedEndogenous opioid release during play enhances the prefrontal cortex's executive functions.

◐Partially SupportedGenuine play involves focus and seriousness, supported by epinephrine, dopamine, and endogenous opioids, facilitated by low-stakes environments.

◐Partially SupportedNeural circuits for play can be developed at any age.

◐Partially SupportedPlay requires low levels of adrenaline and the release of endogenous opioids to engage neuroplasticity.

◐Partially SupportedNeuroplasticity typically occurs passively during childhood and early adulthood (up to age 25).

✓Well SupportedPractices like walking backward or doing sled pulls backward can be beneficial for back posture and the interior tibialis.

◐Partially SupportedDynamic movements in sports like dance or soccer are conducive to neuroplasticity.

◐Partially SupportedHuman development is a lifelong process, not limited to childhood and adulthood, and is influenced by genetics, lifestyle, accidents, injury, and disease.

◐Partially SupportedPhysiological sighs can be beneficial when reading on a device.

◐Partially SupportedPlay that is not highly proficient can open neural circuits.

◐Partially SupportedPlay is the most powerful portal to neuroplasticity.

◐Partially SupportedPlay is essentially contingency testing under conditions with sufficiently low stakes, enabling individuals to comfortably assume different roles, even those outside their usual comfort zone.

◐Partially SupportedPlay is a fundamental nervous system aspect that can improve the brain.

◐Partially SupportedBiology does not waste resources, and the persistence of play circuits into adulthood indicates their continued importance.

◐Partially SupportedParent-child interactions shape the brain's emotional system, influencing the ability to transition between states of excitement and calm.

◐Partially SupportedLow-stakes exploration and play expand capabilities by allowing the prefrontal cortex to explore different possibilities.

◐Partially SupportedIntense exercise can temporarily impair brain function due to reduced oxygen supply to the brain.

◐Partially SupportedPlaying chess can expand neuroplasticity by requiring players to assume multiple identities with different rules within a single game.

◐Partially SupportedHigh levels of adrenaline and epinephrine inhibit or block the brain circuits that generate play behavior.

◐Partially SupportedEngaging in play deploys chemicals like BDNF and other growth factors that trigger the rewiring of brain circuits, inducing neuroplasticity.

◐Partially SupportedDynamic movements and movements of different speeds engage the vestibular system, linked to the cerebellum and visual processing, opening plasticity.

◐Partially SupportedEngaging in play with dynamic movement or movements of different speeds is conducive to play-related brain circuitry.

◐Partially SupportedPlay is homeostatically regulated, meaning that if animals or children are restricted from playing, they will play more when given the opportunity.

◐Partially SupportedAlcohol is often used as a tool to relieve stress, though it is not the best option.

◐Partially SupportedYoung animals exhibit more playfulness and engage in more spontaneous play in their earlier years.

✕Not SupportedA magic pill to erase trauma is unlikely to be developed effectively; shifts in neurochemical states must be combined with new thinking and behaviors.

◐Partially SupportedLearning new skills or information from approximately age 25 onwards occurs through a process of focused effort followed by rest, with rewiring happening during deep sleep.

◐Partially SupportedPlay establishes a broader framework for learning new things, rather than focusing on learning a specific skill or game.

◐Partially SupportedBabies communicate discomfort through crying, vocalizations, or facial expressions, prompting caretakers to provide necessary support.

◐Partially SupportedSlow-moving monkeys or apes with deliberate gestures and occasional eye contact are likely old world primates, whereas jittery monkeys with quick movements are likely new world monkeys.

◐Partially SupportedLearning to play an instrument can improve focus and is being researched as a treatment for ADHD.

◐Partially SupportedReading on a smartphone leads to poorer comprehension compared to reading on paper.

◐Partially SupportedPlay behavior may rewire the traumatized brain.

◐Partially SupportedNarrowing the visual window, such as when looking at a smartphone, appears to suppress physiological sighs by affecting brainstem neurons.

◐Partially SupportedReading from paper, books, or printed material may be better for key information retention than reading on a device.

◐Partially SupportedPlay involves pruning of neural connections and strengthening of remaining connections, shaping adult identity and behavior.

◐Partially SupportedApproximately 40% of neural interconnections are eliminated by age 25 through pruning.

◐Partially SupportedRegular exercise generally improves brain function.

◐Partially SupportedGlial cells remove non-functional synapses during neural pruning.

◐Partially SupportedEpinephrine and adrenaline can suppress circuitry responsible for play behaviors.

◐Partially SupportedLow-stakes activities can liberate endogenous opioids, contributing to playfulness.

◐Partially SupportedReading on a smartphone can lead to prefrontal cortex hyperactivity as the brain attempts to compensate for reduced focus.

◐Partially SupportedReading on a smartphone suppresses physiological sighs, potentially leading to insufficient oxygen and CO2 exchange.

◐Partially SupportedA head tilt, raised eyebrows, and a slight smile is a universal human signal indicating a desire to play.

◐Partially SupportedEngaging in play, especially in novel or low-proficiency situations, expands the prefrontal cortex's ability to entertain new possibilities.

◐Partially SupportedTo engage in play for plasticity, keep adrenaline low and stakes low enough to avoid being consumed by the outcome.

◐Partially SupportedThe book 'Play It Away: A Workaholic's Cure for Anxiety' offers guidance on engaging in play.

◐Partially SupportedReading from larger screens or printed materials like books can improve learning and memory by widening the visual window.

◐Partially SupportedBabies and many adults are unable to self-regulate internal states of stress and therefore seek external solutions.

◐Partially SupportedPlay allows children and adults to explore different outcomes in a low-stakes environment, such as board games or card games, where losing or winning does not have significant real-world consequences.

◐Partially SupportedEngaging in at least one hour of pure play per week is recommended for accessing neuroplasticity.

◐Partially SupportedPlay activities should be novel; if an activity is mastered, free-form, low-stakes tinkering is advised.

◐Partially SupportedExpanding forms of play, particularly those involving new groups of individuals, enhances brain learning, evolution, and improvement.

◐Partially SupportedEngaging in practices that trigger neuroplasticity is essential for maintaining a young brain and improving across life domains.

◐Partially SupportedHigh concern about an activity's outcome prevents engagement with play circuitry.

◐Partially SupportedPlayfulness enables optimal performance by allowing access to novel behaviors and interactions.

◐Partially SupportedPlay can change the nervous system to improve performance in various activities.

◐Partially SupportedUsing play circuits for one hour per week is suggested.

◐Partially SupportedPlay serves functions beyond enjoyment, including testing, experimenting, and expanding the brain's capacity throughout the lifespan.

◐Partially SupportedThe phrase 'fire together wire together' describes the strengthening of neural connections during play and was coined by Dr. Carla Shatz.

◐Partially SupportedPlaying as an adult can lead to the growth of new neural connections.

◐Partially SupportedThe prefrontal cortex becomes hyperactive when reading on a device to improve focus.

◐Partially SupportedEngaging in play, such as board games or tennis, allows individuals to discover their proficiencies and limitations, and observe others' behaviors.

◐Partially SupportedThe Periaqueductal Gray (PAG) brainstem area contains neurons that release endogenous opioids like enkephalin.

◐Partially SupportedTrauma therapies such as EMDR, Exposure Therapy, Cognitive Behavioral Therapy, ketamine, and Transcranial Magnetic Stimulation are often paired with talk therapy.

◐Partially SupportedA playful mindset involves expanding the range of outcomes one is willing to entertain and considering how one relates to those outcomes.

◐Partially SupportedTrauma release and psychology communities are exploring play, dance, and novel movements to reopen neural circuits.

◐Partially SupportedThe developing brain can learn through passive exposure until approximately age 25 due to over-connected neurons.

◐Partially SupportedRigid attachment to outcomes while hyper-focused on learning can hinder flexible thinking and creativity.

◐Partially SupportedCompetitive individuals may experience high levels of dopamine, especially when winning during play.

◐Partially SupportedCertain animals engage in play behavior, which can involve a 'soft eyes' approach and partial postures.

◐Partially SupportedThe release of endogenous opioids during play enhances the prefrontal cortex's ability to explore contingencies and develop new roles.