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Ido Portal: The Science & Practice of Movement | Huberman Lab Podcast #77

Andrew Huberman・114 minutes read

The Huberman Lab Podcast, hosted by Andrew Huberman, discusses science and everyday life tools, with guest Ido Portal highlighting movement's importance in the nervous system, emphasizing research and discussion related to movement, neuroscience, and its impact on life beyond sports. The podcast delves into the interconnectedness of mental and physical processes, the importance of movement practice, and the significance of experimentation, exploration, and adaptation in movement for growth and innovation.

Insights

Movement is a crucial aspect of the nervous system, with humans capable of a wide range of movements compared to other animals.
Ido Portal's expertise in movement stems from practical experience in various physical disciplines and training top athletes, making him a practitioner and intellectual of movement.
The podcast explores how the nervous system generates movement, its impacts beyond sports, and the role of cells, circuits, hormones, and neurotransmitters in movement.
Movement practice involves action, emotion, and thought, intertwining into a holistic experience that can be incorporated into daily life through body awareness and non-verbal experiences.

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Summary

00:00

"Exploring Movement Science with Ido Portal"

The Huberman Lab Podcast discusses science and science-based tools for everyday life, hosted by Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine.
Ido Portal, an expert in movement, is the guest on the podcast, known for his diverse movement practices and intellectual approach to the subject.
Movement is highlighted as a crucial aspect of the nervous system, with humans capable of a wide range of movements compared to other animals.
Ido Portal's expertise stems from his practical experience in various physical disciplines like capoeira, martial arts, dance, and gymnastics, along with training top athletes like Conor McGregor.
Ido Portal is described as both a practitioner and an intellectual of movement, able to discuss and analyze movement intricately at different levels.
The podcast aims to explore how the nervous system generates movement, the different forms and speeds of movement, and how movement impacts various aspects of life beyond just sports and exercise.
The discussion with Ido Portal delves into neuroscience, explaining how cells, circuits, hormones, and neurotransmitters contribute to creating different forms of movement.
The podcast emphasizes providing science-related information to the public for free, separate from Andrew Huberman's roles at Stanford, with sponsors like Athletic Greens, ROKA, and Helix Sleep supporting the episode.
Athletic Greens is recommended as an all-in-one supplement for essential nutrition, probiotics, adaptogens, and digestive enzymes, offering a special offer for listeners.
ROKA offers high-quality eyeglasses and sunglasses designed with an understanding of the challenges faced by the visual system, providing a discount to listeners using the code HUBERMAN. Helix Sleep provides customized mattresses and pillows based on individual sleep needs, with a discount and free pillows for podcast listeners.

12:53

"Integrating Mind, Body, and Motion: Movement Practice"

Movement is the entity that ties everything together, integrating mind, body, and motion.
The movement/body/mind system emphasizes the interconnectedness of mental and physical processes.
Movement practice involves action, emotion, and thought, intertwining into a holistic experience.
Choosing containers and specific content is crucial for starting a movement practice.
Movement practice is decentralized, allowing entry points from various perspectives.
Awareness of motion is a key starting point to bring attention to the body and its potential attributes.
Movement can be incorporated into daily life through non-verbal experiences and body awareness.
Moshe Feldenkrais views the body as comprising the nervous system, mechanical system, and environment.
Recognizing the dynamic nature of motion in various layers is essential for training and practice.
Incorporating movement into daily activities, like walking in crowded streets or using dynamic chairs, can enhance focus, awareness, and self-development.

28:30

Adaptable movement practice for growth and creativity.

Movement practice is adaptable to any situation, not requiring a gym or specific scenario.
The less personal practice and understanding one has, the more tools are needed.
Low-tech tools are more advanced when one has worked on themselves.
The body and gravity offer ample opportunities for movement exploration.
Avoiding high-tech tools can stimulate creativity and exploration in movement.
Overspecializing in a sport can limit nervous system development and emotional growth.
Movement practice should encompass various domains like strength, speed, explosiveness, and suppleness.
Unique postures developed early in life can shape movement patterns and emotional responses.
Movement practice should involve a balance of challenges and discomfort for progress.
Failing in movement execution can lead to heightened focus and learning opportunities.

44:52

Embracing Failure, Rest, and Adaptation in Learning

Failures are essential for learning and are the entry gate to neuroplasticity.
Contextualizing or recontextualizing sensations is crucial for growth.
Success and orientation are necessary, but letting go and deambitioning are also important.
Recognizing the optimal point of progression comes with practice and exposure.
Human beings are unique in their ability to perform a wide range of movements.
The squat challenge emphasizes the importance of resting in a squat position for 30 minutes a day.
Small injuries can be beneficial in avoiding larger injuries in the future.
Learning should focus on the big picture first before delving into details.
Observing movements of other animal species can inspire and inform human movement practices.
Change and mutation are at the core of evolution, emphasizing the importance of adaptation and growth.

01:00:10

"Spinal waves unlock emotional and physical growth"

Animals improve at X, Y, Z, with a focus on a deeper, ancient driving force within the process.
Introducing spinal waves to individuals can lead to emotional releases and serve as a beneficial tool for athletes to reach peak performance.
Initially, implementing spinal waves may disrupt coordination but eventually leads to growth.
Emphasizing the importance of change and sustaining the game through continuous transformation.
Movement of the core of the body, close to the midline, can evoke specific emotional states due to the connection between the spine and emotions.
Mobilizing small areas around the spine through subtle movements is crucial for overall body mobility and emotional release.
Motor neurons controlling spinal waves have a unique molecular signature, crucial for undulating movements.
Evolution has added distinct motor neuron pools in humans, allowing for intricate movements of various body parts.
Movement patterns from the core of the body differ from those of distal body parts, potentially evoking different sensations.
The evolution of sophisticated language and dance may have been driven by the range and complexity of body movements, suggesting a fundamental connection between physical movement and cognitive development.

01:15:08

"Movement and Language: Interconnected Dynamics"

Reading silently can involve subtle muscular activity in the larynx and pharynx, repeating words without speaking them aloud.
Language and movement are interconnected, with movement being foundational to language.
Singing, dancing, and ancient practices like mantras involve movement and breathing for specific effects.
Language becomes less dynamic as it becomes more accurate, potentially leading to corruption.
Consilience is the merging of diverse knowledge forms to create valuable concepts.
Movement culture emphasizes engaging in dynamic movement practices with others for shared learning.
Friendship and connection through movement practices are valuable, transcending distinctions between social groups.
Collective knowledge and self-knowledge are essential in movement practices for personal growth and development.
The Greek concepts of poiesis and physis represent different processes of development and evolution.
Movement originates from deep within, with movements being anticipatory and controlled by pre-motor systems in the brain.

01:32:01

Enhancing Movement Through Vision and Attention

Difficulty in having good conversations in the US due to lack of attention and listening.
Reference to neural circuits and the concept of instructiveness versus permissiveness in movement.
Explanation of movement generation through pre-motor systems and opening gates for precise movement.
Comparison of movement trajectories in novices versus experts like Federer in tennis serves.
Mention of Bernstein's concept of degrees of freedom in movement improvement.
Discussion on the dynamic nature of movement sleeves or meta techniques for achieving results.
Description of virtuosity in movement as inviting variability and chance for innovation.
Importance of vision in movement practice and adjusting the aperture of visual window.
Utilizing eyes and head placement to lead the body in movement, focusing on the head as a primary organizer.
Exploration of different ways to use eyes in movement practice, from peripheral awareness to focused vision, and the impact on alertness and calmness.

01:46:30

"Balancing focus for innovation and growth"

In nature, the focus is on open panoramic awareness, where attention shifts between specific details and general awareness.
Modern culture often emphasizes narrow focus, leading to visual deficits like myopia due to prolonged close-up viewing.
Balancing auditory attention between narrow focus and broad awareness can be beneficial in daily practices.
Different individuals excel in utilizing various systems, leading to diverse outcomes and potential for mutation and change.
Encouraging diversity and uniqueness is crucial for progress, as uniformity limits innovation and growth.
Physical movement, like walking, should involve a mix of efficient, stamina-oriented practices and emotionally expressive approaches.
Body proportions and technical influences impact movement patterns, with variability and experimentation key to evolution.
Mastery in technical execution can limit evolution and creativity, emphasizing the importance of introducing variability.
Avoid rigid definitions and fixed meanings in processes, as improvisation and adaptability are essential for progress and innovation.
The story of the space pen versus a pencil highlights the value of simplicity, adaptability, and openness in problem-solving and decision-making.

02:02:00

Exploring Human Connection Through Movement Practices

The practitioner encourages personal exploration through practices involving heat, cold, light, movement, and awareness.
Reliable tools grounded in innate physiology are preferred over biohacks for efficiency and effectiveness.
A practice involving invasion of peripersonal space prompts reflection on reactivity and anxiety in face-to-face interactions.
Touch and proximity are highlighted as essential for human connection and reducing reactivity for clear thinking and performance.
Movement practices like contact improvisation and exploring discomfort aid in controlling reactivity and enhancing interactions.
Capoeira is discussed as a complex martial art with violent elements, emphasizing the importance of exploring different physical contacts and spaces.
Physical contact, like hugging, is seen as beneficial for exchanging chemical elements and discharging experiences.
Touch is powerful for reframing traumatic experiences and completing unresolved moments.
Cultural differences in communication during physical contact are noted, with examples from Israel and other countries.
Movement practices involving dynamic interactions with others are seen as valuable for exploring unpredictability and potential growth, especially in trauma-related contexts.

02:17:09

Exploring Movement for Trauma Relief and Growth

Trauma relief involves controlled re-exposure to trauma to diminish emotional responses over time.
Avoiding triggers can lead to heightened readiness and priming for more trauma.
Creating a mental impression of experiencing trauma can provide a protective layer.
Visualization or mental rehearsal of physical movement may be useful for some individuals but physical practice is generally more effective.
Movement practices like weight training, yoga, and running are common but may not fully explore three-dimensionality and gravity.
Movement practices should be seen as an exploration and education rather than a goal-oriented activity.
Traditional practices like yoga may have evolved from non-linear origins and may not align with their original intentions.
Movement practice should focus on exploration, humility, and continuous discovery rather than fixed routines.
Experimenting with different movements, stances, and expressions during exercise can lead to new discoveries and benefits.
Embracing weird looks and unconventional movements can signify exploration and growth in one's practice.

02:32:24

Huberman Lab Podcast: Reviews, Supplements, and More

Listeners of the Huberman Lab Podcast can leave up to a five-star review on both Spotify and Apple platforms, with the additional option on Apple to provide comments and feedback. Suggestions for podcast topics or guests, as well as criticisms or questions, can be shared in the YouTube comment section, which the podcast team actively reads.
The podcast has partnered with Momentous, a provider of high-quality supplements available worldwide. To access the supplements discussed on the podcast in recommended dosages and single ingredient forms, listeners can visit livemomentous.com/huberman. Additionally, followers can engage with science-related content on social media platforms like Instagram and Twitter (@hubermanlab), sign up for a free newsletter on hubermanlab.com, and explore past newsletters covering topics such as sleep toolkits and neuroplasticity protocols.

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