13 Neuroscience-Based Brain Hacks for Setting & ACHIEVING Your Health & Fitness Goals! (Part 1)

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Part 2 👉 https://youtu.be/T7qYTABsf9k

Key Timestamps:
1:45 Neuroplasticity Overview
3:48 Basic Goal Neurobiology (Frontal Cortex, Amygdala, and Anterior Cingulate Cortex)
5:05 Brain Hack #1 Explanation - Subconscious Goal Pursuit
10:35 Brain Hack #1 Applied to Fitness Goals
12:26 Brain Hack #2 Explanation - Subconscious Reward Priming (Motivation)
14:45 Brain Hack #2 Applied to Fitness Goals
16:24 Brain Hack #3 Explanation - Simultaneous Goal Coactivation
19:55 Brain Hack #3 Applied to Fitness Goals
21:19 Brain Hack #4 Explanation - Implementation Intentions
24:34 Brain Hack #4 Applied to Fitness Goals
25:13 Brain Hack #5 Explanation - Meditation (Overview)
27:44 Meditation Strategy 1 - Identity-Influenced Motivation
30:32 Identity-Influenced Motivation Applied to Fitness Goals
31:10 Meditation Strategy 2 - Self-Affirmation
32:14 Self-Affirmation Applied to Fitness Goals
32:43 Meditation Strategy 3 - Reappraisal (Negative)
34:55 Negative Reappraisal Applied to Fitness Goals
35:29 Meditation Strategy 4 - Reappraisal (Positive)
35:56 Positive Reappraisal Applied to Fitness Goals
37:07 Meditation Strategy 5 - Endowment Effect
38:20 Endowment Effect Applied to Fitness Goals
39:34 Meditation Strategies Summarized
40:26 Best Time of Day to Meditate (Alpha Brain Waves)

***Brain Hacks 6-13 will be on Part 2 of this video!!

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Video Notes:
It's a well-documented and researched FACT that people who regularly set and achieve specific goals accomplish significantly more in their lives than those who do not. However, the vast majority of us will set annual goals around New Year's that will last a few weeks or even just a few days before giving, up. Well, that's because in order to succeed at setting and achieving goals, you HAVE to know how your brain works! And more specifically, know the neurobiology of goal-setting and achievement motivation! Before medical school, my undergraduate major was in Neuroscience, so I've always been fascinated by the brain, and in this video, I'm going to give you dozens of tips
"Neuroplasticity
STUDY primary visual cortex activated when blind participants perform tactile discrimination tasks such as reading Braille (Levänen & Hamdorf, 2001) https://pubmed.ncbi.nlm.nih.gov/11239720/

BRAIN - Primary cortex vs somatosensory cortex
-Neuroplasticity with Goals
STUDY MS symptoms lessened when goals were set and achieved https://
pubmed.ncbi.nlm.nih.gov/12795036/
Neurobiology of Goal Achievement
BRAIN - Both the amygdala and the frontal lobe then work together to push you toward the completion of the goal. The frontal lobe, which is the brain’s logical problem-solving portion, defines the goal and digests it. The amygdala, which is the brain’s emotional center, evaluates the goal for how important it is to you. The ACC then works with both to push you toward the completion of the goal. As the brain moves you into situations to help you achieve your goal, the organ changes in structure to help you optimize behaviors and tasks.


Subconscious / Subliminal Goal Pursuit -Need S
ubliminal activation of the ACTION (THE WAY)
a. STUDY - Language puzzle unconscious achievement priming https://pubmed.ncbi.nlm.nih.gov/11761304/
b. STUDY - Material physical object priming! Upon entering an office, people become more competitive when there was a leather briefcase placed on the desk (13), talk more softly when looking at a library picture on the wall (14), and clean their table more when there is a vague scent of cleaning agent in the air (15) https://www.sciencedirect.com/science/article/abs/pii/S0749597804000585?via%3Dihub