How Doing Hard Things Shapes Your Brain
Insights from Andrew Huberman and David Goggins
I recently listened to a conversation between Andrew Huberman and David Goggins on Huberman’s podcast, and it completely amazed me.
They talked about how doing hard things, like exercise or enduring challenges can physically change your brain. One specific area they discussed is called the anterior mid cingulate cortex (aMCC).
Here’s what I learned, explained in a simple way.
What Is the Anterior Mid Cingulate Cortex?
The anterior mid cingulate cortex is a small part of your brain that helps you make decisions when things are tough, handle pain, and manage your emotions.
You can think of it as your brain’s "grit center."
This area can grow and get stronger when you push yourself to do hard things.
"When you force yourself to do difficult things, even when you don’t want to, you’re literally changing your brain structure," Huberman explained.
Why Hard Things Make It Stronger
David Goggins, who is known for his extreme mental toughness and physical challenges, shared how his life’s struggles, from intense Navy SEAL training to ultramarathons, helped him build resilience.
Huberman added the science behind this, explaining that repeatedly facing discomfort. Like, working out, cold exposure, or overcoming fear makes the anterior mid cingulate cortex stronger.
Interestingly, studies show that people who avoid challenges, like those who are sedentary or obese, tend to have a smaller aMCC. On the other hand, athletes and people who push themselves physically tend to have a larger and stronger one.
"It’s like a mental toughness muscle. The more you use it, the stronger it gets," Huberman said.
Why Athletes Have an Edge
Athletes who regularly train and push their limits, whether it’s running, weightlifting, or doing high-intensity workouts, naturally strengthen this part of the brain.
Each time they decide to keep going, even when it’s hard, they’re building their aMCC.
This helps them handle pain, stress, and tough decisions better over time.
What Can We Learn from This?
The good news is, you don’t need to be an ultramarathoner like Goggins to benefit. Small, consistent efforts can help grow your brain’s grit center. Here are some simple ways to start:
Do Something Challenging Every Day
Start small: try a cold shower, go for a brisk walk, or do a few push-ups. The key is to stick with it.
Learn to Be Comfortable with Discomfort
Whether it’s exercising or tackling a fear, the growth happens when you’re slightly uncomfortable.
Focus on Effort, Not Results
Your brain gets stronger from trying, not from winning. So give it your best shot, even if it feels hard.
The conversation between Andrew Huberman and David Goggins shows us that our brains are adaptable. By taking on challenges and pushing through discomfort, we can literally reshape our brains to be stronger and more resilient.
So the next time you’re tempted to quit or take the easy way out, remember your brain is listening, and it’s ready to grow.