WEBVTT 00:00:01.639 --> 00:00:05.740 Okay, we've had two episodes talking about these 00:00:05.740 --> 00:00:09.839 internal calculators and how What is being weighted? 00:00:09.960 --> 00:00:12.679 How do you make decisions and to perform your 00:00:12.679 --> 00:00:15.699 actions in life? It's a good way if you can think 00:00:15.699 --> 00:00:21.039 about that We map this out starting with sensation 00:00:21.039 --> 00:00:25.120 Sensory processing here. So sensation perception 00:00:25.120 --> 00:00:28.140 and sensory processing essentially the same thing 00:00:28.140 --> 00:00:32.979 we built What leads up to the action? To what 00:00:32.979 --> 00:00:37.340 you're doing in life? And this is where things 00:00:37.340 --> 00:00:39.299 like your core beliefs, your phenotype, your 00:00:39.299 --> 00:00:42.119 personality and so forth are kind of... This 00:00:42.119 --> 00:00:44.679 is what's kind of behind the hood, if you will, 00:00:44.820 --> 00:00:47.659 if you like that kind of language. This is how 00:00:47.659 --> 00:00:51.520 you are created and how you become who you are. 00:00:52.659 --> 00:00:55.520 We started with the sensory. We use vision here 00:00:55.520 --> 00:00:57.780 because we just have a lot of different episodes 00:00:57.780 --> 00:01:01.100 about vision and maybe it was easier to understand 00:01:01.100 --> 00:01:04.260 the visual processing. We have these two pathways 00:01:04.260 --> 00:01:07.480 from the retina, one to the superior colliculus, 00:01:07.859 --> 00:01:10.719 that machine -like structure that's forcing your 00:01:10.719 --> 00:01:13.620 head and your eye movements to do what it does. 00:01:14.140 --> 00:01:17.480 Pay attention to how often you orient your head 00:01:17.480 --> 00:01:19.640 to different things in your environment and how 00:01:19.640 --> 00:01:22.219 much your eye gaze moves. What are you looking 00:01:22.219 --> 00:01:27.180 at? Do you even know? And then the superior colliculus, 00:01:27.280 --> 00:01:29.519 that machine -like structure is very powerful. 00:01:29.900 --> 00:01:32.200 We'll speak up to the medial dorsal part of the 00:01:32.200 --> 00:01:34.620 thalamus here and then it will go to the frontal 00:01:34.620 --> 00:01:37.920 eye fields. Okay, remember this is a distal connection. 00:01:38.640 --> 00:01:41.719 And this is also from the thalamus to the frontal 00:01:41.719 --> 00:01:44.980 eye fields is where that corollary discharge 00:01:44.980 --> 00:01:50.099 is being made and sent. Pretty good episode about 00:01:50.099 --> 00:01:52.239 the corollary discharge. It's very underrated. 00:01:52.729 --> 00:01:55.409 People don't know we do this. It's a prediction 00:01:55.409 --> 00:01:58.010 of the action that you're about to do before 00:01:58.010 --> 00:02:02.069 you do it. The brain knows. And then we go to 00:02:02.069 --> 00:02:04.890 the parietal and then it'll kind of speak back 00:02:04.890 --> 00:02:08.969 down to the thalamus and hit the V2. Okay, that 00:02:08.969 --> 00:02:14.689 is immediate eye gaze. That is immediate attention 00:02:14.689 --> 00:02:17.409 to the environment. Now if you want to sustain 00:02:17.409 --> 00:02:21.530 eye gaze, if you want to concentrate or focus 00:02:21.530 --> 00:02:24.930 on something, whatever it is, the parietal can 00:02:24.930 --> 00:02:27.550 speak back over. So these are bidirectionals, 00:02:27.770 --> 00:02:32.050 frontal eye fields to the thalamus, strong bidirectional 00:02:32.050 --> 00:02:36.169 connection. And then if you're orienting to something, 00:02:36.669 --> 00:02:39.969 to the environment, the parietal will speak over 00:02:39.969 --> 00:02:43.449 to the orbital frontal cortex here. And this 00:02:43.449 --> 00:02:46.030 is where kind of your state is being mapped out. 00:02:46.300 --> 00:02:49.039 There's a lot of inputs going into this orbital 00:02:49.039 --> 00:02:54.379 frontal cortex, but we're just using vision to 00:02:54.379 --> 00:02:58.599 kind of modulate our attention. And if we want 00:02:58.599 --> 00:03:02.379 to really remember this kind of equation here, 00:03:02.860 --> 00:03:06.960 sensory and state will kind of go in to how you're 00:03:06.960 --> 00:03:10.960 feeling, how you're going to provide energy to 00:03:10.960 --> 00:03:15.319 that task, whatever it is you're doing. So that's 00:03:15.319 --> 00:03:18.580 why state is a little bit offset here, okay? 00:03:19.659 --> 00:03:22.960 These states, your bodily states, how you feel, 00:03:24.099 --> 00:03:26.819 what you're after in life, how much motivation 00:03:26.819 --> 00:03:29.960 and so forth. All of this is involved with the 00:03:29.960 --> 00:03:35.520 state, okay? And then we mapped out value, okay? 00:03:35.520 --> 00:03:40.539 So we'll jump to value, which is the ventral 00:03:40.539 --> 00:03:43.460 medial prefrontal cortex. We called it the scoreboard 00:03:43.460 --> 00:03:48.199 on the first episode. This is a very powerful 00:03:48.199 --> 00:03:50.879 hub, okay, but first let's reverse engineer that 00:03:50.879 --> 00:03:54.939 a bit because what goes into value here, you 00:03:54.939 --> 00:03:57.099 can see it here, the board's kind of full right 00:03:57.099 --> 00:04:01.060 now. Value is the delta of reward minus cost, 00:04:01.340 --> 00:04:05.539 okay, so that will determine your value. Reward 00:04:05.539 --> 00:04:08.620 is the medial part of the orbital frontal cortex. 00:04:09.280 --> 00:04:11.180 Generally speaking, these are just generally 00:04:11.180 --> 00:04:14.099 speaking, it's all about noracorrelates. not 00:04:14.099 --> 00:04:18.139 necessarily the region but this region these 00:04:18.139 --> 00:04:21.360 regions this is like a main function of them 00:04:21.360 --> 00:04:25.420 so the medial orbital frontal cortex which is 00:04:25.420 --> 00:04:28.319 sometimes called part of the medial prefrontal 00:04:28.319 --> 00:04:32.779 cortex okay and then the insula I'm not going 00:04:32.779 --> 00:04:34.639 to say too much about that because the insula 00:04:34.639 --> 00:04:37.540 we covered it and if you want to know more about 00:04:37.540 --> 00:04:40.420 the insula there's many episodes about it So 00:04:40.420 --> 00:04:42.839 these would kind of determine the value of this 00:04:42.839 --> 00:04:46.439 vitro medial prefrontal cortex, okay? And rodent 00:04:46.439 --> 00:04:49.379 models, a lot of good research on rodents, of 00:04:49.379 --> 00:04:54.519 course, or mice. Infolembic, you can see it as 00:04:54.519 --> 00:04:57.300 infolembic, okay? They have slightly different 00:04:57.300 --> 00:05:01.399 brain regions. And then we got to the cost, or, 00:05:01.680 --> 00:05:04.259 and then we got to the control, okay? The anterior 00:05:04.259 --> 00:05:08.339 cingulate cortex. This is also pretty typically 00:05:08.339 --> 00:05:11.379 discussed. in the podcast. It's a very powerful 00:05:11.379 --> 00:05:14.439 region and kind of it's conflict monitoring, 00:05:14.699 --> 00:05:17.500 monitoring risk reward, error detection. If you're 00:05:17.500 --> 00:05:20.779 making errors, how much control do you need over 00:05:20.779 --> 00:05:23.819 the environment? How much control do you need 00:05:23.819 --> 00:05:27.579 as a person, as a living organism to accomplish 00:05:27.579 --> 00:05:30.319 that task, to get what you're trying to accomplish 00:05:30.319 --> 00:05:36.259 or do what you have to do? So this is control 00:05:36.259 --> 00:05:39.220 and I'm going to tell you, you don't like uncertainty. 00:05:39.759 --> 00:05:42.379 So whenever you have uncertainty, the ACC is 00:05:42.379 --> 00:05:45.920 kind of working in overdrive. And what we're 00:05:45.920 --> 00:05:48.300 going to talk about today is going to be heavily 00:05:48.300 --> 00:05:52.199 involved here, okay? And then all of that kind 00:05:52.199 --> 00:05:55.439 of leads up to the policy because you're going 00:05:55.439 --> 00:05:58.339 to do what you do. This carries out the action 00:05:58.339 --> 00:06:01.699 in the dorsal striata. Remember, from the Basal 00:06:01.699 --> 00:06:04.720 Ganglia episodes, motivation lives here and you 00:06:04.720 --> 00:06:07.910 don't define motivation. Everything mapping out 00:06:07.910 --> 00:06:10.230 to the dorsal striatum, all those inputs that's 00:06:10.230 --> 00:06:14.529 coming in with these states and values and the 00:06:14.529 --> 00:06:17.629 neuromodulators, which is mostly episode two, 00:06:18.149 --> 00:06:21.310 is going to determine what the dorsal striatum 00:06:21.310 --> 00:06:25.250 does. If you want to or not, it doesn't matter. 00:06:25.350 --> 00:06:27.689 If it's healthy or unhealthy, it doesn't matter. 00:06:28.269 --> 00:06:30.949 Whatever the inputs coming into the dorsal striatum 00:06:30.949 --> 00:06:35.029 is what you're going to do. Remember, it's the 00:06:35.029 --> 00:06:38.750 input systems to the basal ganglia, okay? The 00:06:38.750 --> 00:06:43.430 go, no -go areas. Okay, so we kind of built up 00:06:43.430 --> 00:06:47.310 this policy in determining this is what you do. 00:06:47.870 --> 00:06:55.350 Some big takeaways here is when value with that 00:06:55.350 --> 00:06:59.949 reward minus cost, reward is higher, you're going 00:06:59.949 --> 00:07:03.040 to repeat that task. This is something that you're 00:07:03.040 --> 00:07:05.839 going to want to repeat. The brain will want 00:07:05.839 --> 00:07:09.759 to repeat that whether you want to or not. If 00:07:09.759 --> 00:07:13.019 the cost is high, you're going to want to avoid 00:07:13.019 --> 00:07:15.740 that. Remember, because this is kind of the equation 00:07:15.740 --> 00:07:20.240 of life. How do you maximize net benefits? That's 00:07:20.240 --> 00:07:22.579 what the brain is trying to do. Maximize net 00:07:22.579 --> 00:07:27.160 benefits and value while minimizing uncertainty 00:07:27.160 --> 00:07:30.279 because uncertainty is costly. Metabolic bank 00:07:30.279 --> 00:07:32.860 accounts, remember. How much energy and effort 00:07:32.860 --> 00:07:36.959 am I going to have to do to fulfill this task? 00:07:37.279 --> 00:07:41.480 To complete this task? And this is where thoughts 00:07:41.480 --> 00:07:45.319 get powerful. You can just control your life 00:07:45.319 --> 00:07:47.899 over thoughts. I don't want to do that. I don't 00:07:47.899 --> 00:07:52.480 have the energy. I can't. What this is trying 00:07:52.480 --> 00:07:55.060 to do with the maximizing benefits and value 00:07:55.060 --> 00:08:00.079 and minimizing uncertainty is to minimize The 00:08:00.079 --> 00:08:04.100 metabolic cost we're trying to minimize metabolic 00:08:04.100 --> 00:08:08.699 cost that way the brain can satisfy its main 00:08:08.699 --> 00:08:13.579 goal is to Conserve and allocate energy properly 00:08:13.579 --> 00:08:18.860 so that the living organism can survive Okay, 00:08:19.680 --> 00:08:23.100 so we're going to talk about anxiety okay, we're 00:08:23.100 --> 00:08:26.019 going to talk about Because this is a podcast 00:08:26.019 --> 00:08:28.279 on autism. We're going to talk about autism and 00:08:28.279 --> 00:08:32.460 anxiety and it's going to be easy the That equation 00:08:32.460 --> 00:08:34.860 autism and anxiety because we're going to use 00:08:34.860 --> 00:08:36.799 socialness. It's going to be easy for you to 00:08:36.799 --> 00:08:42.019 follow but said differently Whether it's autism 00:08:42.019 --> 00:08:45.940 and socialness or whatever you can put yourself 00:08:45.940 --> 00:08:51.500 into any stimuli any stimulus thought or environment 00:08:51.500 --> 00:08:54.539 and you can just plug and play this if you like 00:08:54.539 --> 00:08:57.320 that kind of figuratively speech you can just 00:08:57.320 --> 00:09:02.039 play and play what is weighting your value in 00:09:02.039 --> 00:09:06.200 life with the reward that you're doing through 00:09:06.200 --> 00:09:08.720 the rewards that you get for doing the actions 00:09:08.720 --> 00:09:13.059 that you do and that cost remember when the reward 00:09:13.059 --> 00:09:16.139 is high you're going to repeat that when the 00:09:16.139 --> 00:09:19.399 cost is high you're going to avoid that that's 00:09:19.399 --> 00:09:28.740 why change is hard change is hard So with autism 00:09:28.740 --> 00:09:31.779 and anxiety and the socialness, obviously we're 00:09:31.779 --> 00:09:35.179 right here. Socialness is very costly, okay? 00:09:35.240 --> 00:09:38.039 It's overwhelming sensation. Remember from this 00:09:38.039 --> 00:09:42.460 green, the autistic phenotype is getting bombarded 00:09:42.460 --> 00:09:45.879 with sensory processing here. You see many episodes 00:09:45.879 --> 00:09:49.919 about how inputs coming in to the senses are 00:09:49.919 --> 00:09:53.500 flooded versus so -called typicals who generalize 00:09:53.500 --> 00:09:57.429 it and just form a gist. of the situation and 00:09:57.429 --> 00:10:00.409 then sends that information in. The EI is a big 00:10:00.409 --> 00:10:05.649 part of that. So the autistic phenotype is being 00:10:05.649 --> 00:10:08.730 bombarded with sensory and that delayed corollary 00:10:08.730 --> 00:10:12.789 discharge as well. So it's harder to navigate 00:10:12.789 --> 00:10:16.529 and orient to the environment. Remember, the 00:10:16.529 --> 00:10:18.610 superior colliculus is in the mesencephalon. 00:10:19.250 --> 00:10:23.129 The mesencephalon has three main roles. It's 00:10:23.129 --> 00:10:30.379 sensory integration. motor movement, and orienting 00:10:30.379 --> 00:10:34.840 the attention of the living organism to the environment. 00:10:36.940 --> 00:10:40.059 Send your attention outward. The Autistic Phenotype, 00:10:40.200 --> 00:10:46.019 Autism means self, goes inward. Okay, so some 00:10:46.019 --> 00:10:48.320 other things with socialness is the confusion, 00:10:48.519 --> 00:10:51.340 confusing language. Language is very confusing 00:10:51.340 --> 00:10:55.740 and it's not limited to the Autistic Phenotype. 00:10:56.000 --> 00:11:01.220 Language is very confusing. You can follow 44Baratos 00:11:01.220 --> 00:11:04.539 on X and he can, I promise you, he's going to 00:11:04.539 --> 00:11:10.360 convince you that autism is sending back to before 00:11:10.360 --> 00:11:13.379 the Tower of Babel, Genesis 11, one through nine. 00:11:13.879 --> 00:11:16.779 The autistic phenotype, the way that we communicate 00:11:16.779 --> 00:11:19.879 is black and white. Now, there's a lot, it's 00:11:19.879 --> 00:11:23.220 a lot easier to kind of understand black and 00:11:23.220 --> 00:11:26.049 white versus all that gray area. all of this 00:11:26.049 --> 00:11:29.750 meaning and things and the layers of complications, 00:11:30.289 --> 00:11:32.929 especially with the English language. Okay, so 00:11:32.929 --> 00:11:35.629 the confusing language. And there's difficulty 00:11:35.629 --> 00:11:39.529 with speech, okay? The autistic phenotype has 00:11:39.529 --> 00:11:42.429 difficult speech processing. Speech and language 00:11:42.429 --> 00:11:46.629 are huge. And socialness requires a lot of speech 00:11:46.629 --> 00:11:51.870 and language. Simple, right? And then the neuroplasticity. 00:11:52.000 --> 00:11:54.519 The more you do these things, the more you're 00:11:54.519 --> 00:11:57.259 going to repeat them, whether it's repeating 00:11:57.259 --> 00:12:00.340 avoidance or repeating action. We're going to 00:12:00.340 --> 00:12:03.419 talk about action. Stress and action are anti 00:12:03.419 --> 00:12:07.960 -correlated. Stress and action are anti -correlated. 00:12:08.399 --> 00:12:11.919 Anti -anxiety, if you want to control your anxiety, 00:12:12.940 --> 00:12:16.059 the ACC here, which is this right here in red, 00:12:16.159 --> 00:12:18.820 remember the cingulate wraps around white matter 00:12:18.820 --> 00:12:21.779 tracks, so it's very powerful, okay? It's part 00:12:21.779 --> 00:12:24.740 of the medial prefrontal cortex. These areas 00:12:24.740 --> 00:12:26.899 right here is the medial prefrontal cortex deep 00:12:26.899 --> 00:12:32.299 inside near the midline. Anti -anxiety will require 00:12:32.299 --> 00:12:38.940 control over the situation. The ACC will exert 00:12:38.940 --> 00:12:44.929 power over situations. So the ACC, if you remember 00:12:44.929 --> 00:12:47.710 a previous episode with the medial prefrontal 00:12:47.710 --> 00:12:50.730 cortex, so the ventral medial is in there as 00:12:50.730 --> 00:12:54.330 well, and sometimes the medial orbital frontal 00:12:54.330 --> 00:12:57.490 cortex, okay, is in there as well. We mapped 00:12:57.490 --> 00:12:59.929 that out. One way that you can think about the 00:12:59.929 --> 00:13:02.870 medial prefrontal cortex is adaptive responses. 00:13:03.509 --> 00:13:06.710 How much skill sets do you have? How much control 00:13:06.710 --> 00:13:10.409 do you have over various situations? That's adaptive 00:13:10.409 --> 00:13:14.289 responses. whenever you are navigating the world 00:13:14.289 --> 00:13:18.990 with confidence or with ability, I should say, 00:13:19.490 --> 00:13:23.110 and you can handle situations. Nothing seems 00:13:23.110 --> 00:13:26.450 to kind of upset you and stress you, okay? You 00:13:26.450 --> 00:13:29.570 are using these adaptive responses and the prefrontal 00:13:29.570 --> 00:13:35.370 cortex will kind of input the action system, 00:13:35.710 --> 00:13:38.710 the basal ganglia, and suppress all of these 00:13:38.710 --> 00:13:43.860 subcortical powerful limbic areas like the amygdala 00:13:43.860 --> 00:13:49.039 here and these other limbic areas like the VTA 00:13:49.039 --> 00:13:53.500 with the dopamine and the nucleus accumbens will 00:13:53.500 --> 00:13:57.580 be involved but whenever you can exert the prefrontal 00:13:57.580 --> 00:14:00.980 cortex especially the medial part and kind of 00:14:00.980 --> 00:14:05.559 orchestrate these areas remember the basal ganglia 00:14:05.559 --> 00:14:10.139 is go and no go when the input is Coming in from 00:14:10.139 --> 00:14:11.879 the prefrontal cortex the better off you're gonna 00:14:11.879 --> 00:14:15.720 be instead of these lower powerful emotional 00:14:15.720 --> 00:14:25.720 systems leading Okay, so Let's go ahead and erase 00:14:25.720 --> 00:14:30.620 this here Because I don't I don't think well 00:14:30.620 --> 00:14:33.519 I don't think we'll need it I hate to erase it 00:14:33.519 --> 00:14:42.200 though. There's so much on there It's gone It's 00:14:42.200 --> 00:14:45.580 gone It was a little offset. Anyways, the cerebellar 00:14:45.580 --> 00:14:49.500 the cerebellum and the eyes were were off I don't 00:14:49.500 --> 00:14:52.779 know if anybody noticed that but The message 00:14:52.779 --> 00:14:55.340 was still conveyed. That's what matters. The 00:14:55.340 --> 00:14:59.820 message was still conveyed. Okay So we're going 00:14:59.820 --> 00:15:03.980 to stamp this prediction here with various repeats 00:15:03.980 --> 00:15:07.679 and Avoids, okay good things and bad things. 00:15:07.679 --> 00:15:15.029 Okay So as you do actions, okay, you're learning 00:15:15.029 --> 00:15:17.610 remember because this is what this is all about 00:15:17.610 --> 00:15:22.830 learning so the equation is You're doing actions 00:15:22.830 --> 00:15:26.269 and you're learning how to do them with certainty 00:15:26.269 --> 00:15:29.289 Hopefully well, it doesn't matter because you're 00:15:29.289 --> 00:15:31.690 you're doing actions and you're learning. Is 00:15:31.690 --> 00:15:35.250 it a good thing? With high reward or is it a 00:15:35.250 --> 00:15:44.090 bad thing very costly so And then you're learning 00:15:44.090 --> 00:15:49.129 to repeat that. Repetition. Humans love repetition. 00:15:50.169 --> 00:15:52.450 Remember, we love habits. This is what this is 00:15:52.450 --> 00:15:56.110 kind of all about. We love habits because it 00:15:56.110 --> 00:15:57.629 automates the response. We don't have to think 00:15:57.629 --> 00:16:01.129 about it and it conserves biological energy like 00:16:01.129 --> 00:16:03.889 no other. But remember, it doesn't matter if 00:16:03.889 --> 00:16:06.110 it's healthy or unhealthy. It doesn't matter 00:16:06.110 --> 00:16:10.669 if you want to or you don't want to. Okay? And 00:16:10.669 --> 00:16:14.269 then... once you're repeating things that neuroplasticity 00:16:14.269 --> 00:16:17.389 really takes charge that's what the autism and 00:16:17.389 --> 00:16:21.190 anxiety episode kind of highlighted that was 00:16:21.190 --> 00:16:23.470 like the biggest takeaway there as we grow through 00:16:23.470 --> 00:16:27.549 the lifespan and these social situations are 00:16:27.549 --> 00:16:30.929 complicated from the get -go neuroplasticity 00:16:30.929 --> 00:16:34.070 is going to take over we're going to start stepping 00:16:34.070 --> 00:16:36.750 these that's complicated that's complicated that's 00:16:36.750 --> 00:16:40.370 complicated i don't want to do that plus this 00:16:40.379 --> 00:16:43.419 This neurobiology in the central nervous system, 00:16:43.720 --> 00:16:47.159 in salts and toxins and so forth, the way it's 00:16:47.159 --> 00:16:53.419 shaped, makes this inward anyways. So this is 00:16:53.419 --> 00:17:08.299 neuroplasticity. Learning plus repetition equals 00:17:08.299 --> 00:17:12.619 neuroplasticity, okay? We've talked about morphology. 00:17:13.299 --> 00:17:16.440 So strengthening of connections. The brain doesn't 00:17:16.440 --> 00:17:19.920 want to work, it just wants to respond. So when 00:17:19.920 --> 00:17:22.559 connections are larger, it's easier for the brain 00:17:22.559 --> 00:17:25.160 just to hit that signal more and more. Remember 00:17:25.160 --> 00:17:27.460 we drew this out with the OCD and the basal ganglia, 00:17:27.500 --> 00:17:31.559 okay? We took a specific cell from the putamen 00:17:31.559 --> 00:17:35.319 in the dorsal striatum and we extracted that 00:17:35.319 --> 00:17:38.279 specific cell out and then we highlighted a specific 00:17:38.279 --> 00:17:40.900 spine remember these are medium spiny neurons 00:17:40.900 --> 00:17:44.420 that spines are a little bit larger we we extracted 00:17:44.420 --> 00:17:48.319 this specific spine and that spine will receive 00:17:48.319 --> 00:17:51.240 a connection and that connection will mean the 00:17:51.240 --> 00:17:56.900 same thing every time okay so as it hits and 00:17:56.900 --> 00:18:01.420 fires more and where it's coming from upstream 00:18:01.420 --> 00:18:05.970 or the afferents It's going to repeat that because 00:18:05.970 --> 00:18:08.569 it's going to grow in size and that's called 00:18:08.569 --> 00:18:14.710 morphology. Okay, so morphology will happen And 00:18:14.710 --> 00:18:17.630 that's the connections, okay, I'll just draw 00:18:17.630 --> 00:18:19.750 that out right here. Let's just say these are 00:18:19.750 --> 00:18:24.630 connections Information to coming down through 00:18:24.630 --> 00:18:27.549 here upstream it gets to the end of this and 00:18:27.549 --> 00:18:29.569 then it's going to connect to the different cell 00:18:29.569 --> 00:18:33.720 the next cell Okay, and then the little synoptic 00:18:33.720 --> 00:18:36.660 cleft here it's about 10 nanometers so it's really 00:18:36.660 --> 00:18:42.079 small will send signals but as you repeat things 00:18:42.079 --> 00:18:49.740 those connections grow in size the brain doesn't 00:18:49.740 --> 00:18:54.619 have to worry about that those signals connecting 00:18:54.619 --> 00:18:58.140 and being executed right this is all about those 00:18:58.140 --> 00:19:03.240 neural correlates okay then you will repeat this 00:19:03.240 --> 00:19:06.859 repeat this repeat this and it doesn't matter 00:19:06.859 --> 00:19:11.180 what the outcome is here repeating because the 00:19:11.180 --> 00:19:15.240 reward is high or avoiding repeated avoidance 00:19:15.240 --> 00:19:18.339 because it's too costly it doesn't matter it 00:19:18.339 --> 00:19:21.440 doesn't matter it's going to grow that insights 00:19:21.440 --> 00:19:24.559 and you're going to become that this is who you 00:19:24.559 --> 00:19:28.390 are Remember we drew out the many columns and 00:19:28.390 --> 00:19:31.329 layer two and layer three of the cortex. This 00:19:31.329 --> 00:19:36.410 is where these will kind of live and start. Remember 00:19:36.410 --> 00:19:39.190 from the many columns signals come in from thalamus 00:19:39.190 --> 00:19:42.890 to layer four. Layer four will speak up to layers 00:19:42.890 --> 00:19:45.710 two and three to get the information based off 00:19:45.710 --> 00:19:50.009 of you. What you do in this situation. it's pulling 00:19:50.009 --> 00:19:52.369 from that and then two and three layers two and 00:19:52.369 --> 00:19:54.470 three will speak back down to layers five and 00:19:54.470 --> 00:19:58.829 six and then orchestrate it's not that it's not 00:19:58.829 --> 00:20:02.470 that complicated okay so as you're doing these 00:20:02.470 --> 00:20:05.210 things that you want to you don't want to you're 00:20:05.210 --> 00:20:09.049 developing yourself okay so how do you change 00:20:09.049 --> 00:20:13.490 it because change is hard absolutely this is 00:20:13.490 --> 00:20:15.829 going to be a big thing here because we love 00:20:15.829 --> 00:20:20.549 sea sauce i love sea sauce right here so Action, 00:20:21.869 --> 00:20:26.009 doing things, regardless of this, you're going 00:20:26.009 --> 00:20:28.670 to have to wade through and battle this friction 00:20:28.670 --> 00:20:33.150 here. If you want to change, you can do it. You're 00:20:33.150 --> 00:20:36.470 going to resist it, but this is going to, you're 00:20:36.470 --> 00:20:39.970 going to have to take a lot of effort and understand 00:20:39.970 --> 00:20:43.690 like this metabolic cost is not likely going 00:20:43.690 --> 00:20:47.970 to hurt you. It just feels funky. Okay, so action. 00:20:48.519 --> 00:20:54.700 and stress, action and stress, or stress and 00:20:54.700 --> 00:21:02.220 anxiety, doesn't matter, are anti -correlated. 00:21:02.779 --> 00:21:05.299 That's a seesaw. Anti -correlated just means 00:21:05.299 --> 00:21:09.299 it's a seesaw, meaning these can't be both high 00:21:09.299 --> 00:21:11.720 at the same time, or they can't both be low at 00:21:11.720 --> 00:21:19.160 the same time, okay? So action, stress, Meaning 00:21:19.160 --> 00:21:22.720 the more you do things and take control over 00:21:22.720 --> 00:21:25.640 your life The more you do things and complete 00:21:25.640 --> 00:21:29.259 them and learn that you can do them The better 00:21:29.259 --> 00:21:34.740 off you're going to be okay This is how you change 00:21:34.740 --> 00:21:40.059 this is how you minimize anxiety and Kind of 00:21:40.059 --> 00:21:43.619 reshape your life take control over your life 00:21:43.619 --> 00:21:46.960 because remember the medial part of the prefrontal 00:21:46.960 --> 00:21:55.490 cortex Okay The medial part is adaptive responses 00:21:55.490 --> 00:22:00.650 and it leads the way For adaptive responses not 00:22:00.650 --> 00:22:11.069 maladaptive So we can talk about This area right 00:22:11.069 --> 00:22:14.890 here this area right here and this area right 00:22:14.890 --> 00:22:19.980 here kind of being in control of leading the 00:22:19.980 --> 00:22:24.880 way. But all of these inputs are crucial because 00:22:24.880 --> 00:22:29.019 they're providing weight and information, equation 00:22:29.019 --> 00:22:33.420 to these areas that's going to lead you to this. 00:22:34.759 --> 00:22:38.579 So in order to change and suppress anxiety, you're 00:22:38.579 --> 00:22:42.839 going to have to expose yourself to it. Now, 00:22:42.839 --> 00:22:46.319 how much? Like a little dose response. This amount 00:22:46.319 --> 00:22:49.039 of something gives me this response. You're going 00:22:49.039 --> 00:22:53.859 to have to just maybe slowly work into it. So 00:22:53.859 --> 00:22:59.619 repetition here is going to be crucial because 00:22:59.619 --> 00:23:04.380 this is the source of our actions. Repetition, 00:23:05.160 --> 00:23:10.569 okay? So you can master it even eventually. This 00:23:10.569 --> 00:23:13.250 friction here is going to suppress. It's going 00:23:13.250 --> 00:23:18.730 to change. You can. It's no different than a 00:23:18.730 --> 00:23:22.910 pro athlete or some sort of kind of expert, some 00:23:22.910 --> 00:23:26.509 chess player, some basketball player. It doesn't 00:23:26.509 --> 00:23:30.529 matter. They practice to kind of handle this, 00:23:30.630 --> 00:23:35.609 take control over things. So if you master it, 00:23:35.609 --> 00:23:39.569 you can shine a light on it. And I say that. 00:23:40.200 --> 00:23:44.799 kind of purposefully because in the Bible or 00:23:44.799 --> 00:23:49.019 any religion probably, light means various things. 00:23:49.380 --> 00:23:53.500 It's figuratively and there's kind of literally, 00:23:54.059 --> 00:23:58.619 spiritually, okay? The light that you shine on 00:23:58.619 --> 00:24:08.359 things you can see clearly. And then your worry 00:24:08.359 --> 00:24:16.910 vanishes. So the whole thesis of this part one 00:24:16.910 --> 00:24:19.630 and part two and building your policy, building 00:24:19.630 --> 00:24:21.630 your life, your beliefs, your phenotype, your 00:24:21.630 --> 00:24:28.190 personality is this. Automate healthy things 00:24:28.190 --> 00:24:30.650 versus unhealthy things. If you have unhealthy 00:24:30.650 --> 00:24:32.329 things in life, if you have things you don't 00:24:32.329 --> 00:24:34.829 want to do in life, you're going to have to face 00:24:34.829 --> 00:24:41.019 them. Eventually, Whenever you're performing 00:24:41.019 --> 00:24:43.819 this and kind of shifting this, shifting these 00:24:43.819 --> 00:24:48.920 equations, you can start asking yourself, is 00:24:48.920 --> 00:24:52.500 it anxiety now or is it excitement? How do you 00:24:52.500 --> 00:24:56.500 know? The question that you need to ask yourself 00:24:56.500 --> 00:25:00.700 whenever you're feeling a little anxious because 00:25:00.700 --> 00:25:03.500 anxiety and excitement have the same physiological 00:25:03.500 --> 00:25:06.240 responses. How do you know? How do you know if 00:25:06.240 --> 00:25:12.000 you're anxious or if it's excitement? It's the 00:25:12.000 --> 00:25:16.619 same thing in the body. You're just attaching 00:25:16.619 --> 00:25:19.680 different meaning of it based off of these networks. 00:25:20.279 --> 00:25:24.000 Specifically, these lower subcortical and these 00:25:24.000 --> 00:25:28.400 neuromodulators. You can change those. That's 00:25:28.400 --> 00:25:31.720 the beauty of this. And then you can start to 00:25:31.720 --> 00:25:36.700 build these adaptive responses. This wider range 00:25:36.700 --> 00:25:40.859 of skill sets that you can suppress the uncertainty 00:25:40.859 --> 00:25:44.380 and take control over the situation because likely 00:25:44.380 --> 00:25:48.079 it's meaningful to you or you wouldn't be doing 00:25:48.079 --> 00:25:51.440 it. You wouldn't be thinking about it. Where 00:25:51.440 --> 00:25:54.319 do you spend your spotlight of attention? Okay, 00:25:54.920 --> 00:25:56.799 the more you do things the more control you have 00:25:56.799 --> 00:25:59.779 over things and then your policy will be developed 00:25:59.779 --> 00:26:01.700 based off of that because you're learning.