In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:29) Sponsors: AG1, LMNT, Waking Up

(00:06:20) Nerves and Muscles

(00:12:00) Exercise alone won’t change your brain

(00:12:58) Behavior will change your brain

(00:13:30) Remembering the wrong things

(00:15:00) Behavior as the gate to plasticity

(00:15:45) Types of Plasticity

(00:17:32) Errors Not Flow Trigger Plasticity

(00:21:30) Mechanisms of Plasticity

(00:22:30) What to learn when you are young

(00:23:50) Alignment of your brain maps: neuron sandwiches 00:26:00: Wearing Prisms On Your Face

(00:29:10) The KEY Trigger Plasticity

(00:32:20) Frustration Is the Feeling to Follow (Further into Learning)

(00:33:10) Incremental Learning

(00:35:30) Huberman Free Throws

(00:38:50) Failure Specificity Triggers Specific Plastic Changes

(00:40:20) Triggering Rapid, Massive Plasticity Made Possible

(00:43:25) Addiction

(00:45:25) An Example of Ultradian-Incremental Learning 00:49:42: Bad Events

(00:51:55) Surprise!

(00:52:00) Making Dopamine Work For You (Not The Other Way Around)

(00:53:20) HOW to release dopamine

(00:55:00) (Mental) Performance Enhancing Drugs

(00:56:00) Timing Your Learning

(00:57:36) (Chem)Trails of Neuroplasticity

(00:58:57) The Three Key Levers To Accelerate Plasticity

(00:59:15) Limbic Friction: Finding Clear, Calm and Focused

(01:04:25) The First Question To Ask Yourself Before Learning

(01:05:00) Balance

(01:07:45) Cerebellum

(01:10:00) Flow States Are Not The Path To Learning

(01:11:18) Novelty and Instability Are Key

(01:14:55) How to Arrive At Learning

(01:15:45) The Other Reason Kids Learn Faster Than Adults

(01:19:25) Learning French and Other Things Faster

(01:22:00) Yoga versus Science

(01:32:00) Closing Remarks

Title Card Photo Credit: Mike Blabac

Disclaimer