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Neural plasticity is the brain's ability to change and rewire itself in response to experience. It occurs through the strengthening and weakening of connections between neurons. While the brain can't add new neurons after a certain age, it can change the strength of existing connections. The process of neural plasticity requires the release of specific neurotransmitters, such as epinephrine and acetylcholine, which promote alertness and attention. Alertness, motivation, and focused attention are key factors in accessing neural plasticity.
Epinephrine (or adrenaline) and acetylcholine are neurotransmitters that play a crucial role in neural plasticity. Epinephrine facilitates alertness by waking up the entire brain, while acetylcholine acts like a spotlight, enhancing the signal of specific inputs. Acetylcholine is released from two key areas: the brainstem and the forebrain. When these neurotransmitters are present, the brain becomes more receptive to change. Increasing alertness and attention can be achieved through good sleep, motivation, and focused attention.
In a world filled with distractions, it is important to cultivate depth of focus. Many people struggle with attention deficits due to the constant presence of smartphones and devices. However, it is possible to enhance focus through behavioral practices. Developing clear goals, finding motivation from both positive and negative aspects, and creating an environment conducive to attention can all contribute to depth of focus. Additionally, understanding the neurochemistry behind attention can guide individuals in making informed choices about pharmacological interventions if desired.
Contrary to the common belief that neural plasticity is limited to early childhood, research has shown that the adult brain is capable of change under the right conditions. While the brain cannot add new neurons, it can strengthen and reorganize existing connections. Accessing neural plasticity in adulthood involves a combination of alertness, attention, and the release of neurochemicals. By understanding how to optimize sleep, cultivate motivation, and sharpen focus, individuals can tap into their brain's potential for learning and change.
The ability to focus visually plays a crucial role in improving mental focus. By practicing visual focus, such as maintaining attention on a specific location or target, individuals can enhance their ability to concentrate and learn. Furthermore, diverting attention from distractions like phones or unrelated stimuli can greatly improve the depth and duration of focus.
Alertness is a key factor in promoting learning and neural plasticity. Being alert can be achieved through various means, including motivation, fear, or the use of substances like caffeine. By engaging in activities that increase alertness, individuals can enhance their capacity for focused learning and optimize brain plasticity.
Deep sleep and non-sleep deep rest are critical for consolidating and reinforcing learning. During sleep, neurons that were activated during focused learning strengthen their connections, leading to long-lasting memory formation. Additionally, brief periods of non-sleep deep rest or deliberate disengagement, such as walking or sitting with eyes closed, can enhance the rate of plasticity. Effectively managing sleep and rest is essential to maximize the benefits of learning and plasticity.
This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.
For the full show notes, visit hubermanlab.com.
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
(00:00:00) Introduction
(00:00:32) Sponsors: AG1, LMNT, Waking Up
(00:03:50) Plasticity: What Is it, & What Is It For?
(00:06:30) Babies and Potato Bugs
(00:08:00) Customizing Your Brain
(00:08:50) Hard-Wired Versus Plastic Brains
(00:10:25) Everything Changes At 25
(00:12:29) Costello and Your Hearing
(00:13:10) The New Neuron Myth
(00:14:10) Anosmia: Losing Smell
(00:15:13) Neuronal Birthdays Near Our Death Day
(00:16:45) Circumstances for Brain Change
(00:17:21) Brain Space
(00:18:30) No Nose, Eyes, Or Ears
(00:19:30) Enhanced Hearing and Touch In The Blind
(00:20:20) Brain Maps of The Body Plan
(00:21:00) The Kennard Principle (Margaret Kennard)
(00:21:36) Maps of Meaning
(00:23:00) Awareness Cues Brain Change
(00:25:20) The Chemistry of Change
(00:26:15) A Giant Lie In The Universe
00:27:10) Fathers of Neuroplasticity/Critical Periods
00:29:30) Competition Is The Route to Plasticity
00:32:30) Correcting The Errors of History
00:33:29) Adult Brain Change: Bumps and Beeps
(00:36:25) What It Takes to Learn
(00:38:15) Adrenalin and Alertness
(00:40:18) The Acetylcholine Spotlight
(00:42:26) The Chemical Trio For Massive Brain Change
(00:44:10) Ways To Change Your Brain
(00:46:16) Love, Hate, & Shame: all the same chemical
(00:47:30) The Dopamine Trap
(00:49:40) Nicotine for Focus
(00:52:30) Sprinting
(00:53:30) How to Focus
(00:55:22) Adderall: Use & Abuse
(00:56:40) Seeing Your Way To Mental Focus
(01:02:59) Blinking
(01:05:30) And Ear Toward Learning
(01:06:14) The Best Listeners In The World
(01:07:20) Agitation is Key
(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
(01:12:00) Ultra(dian) Focus
(01:13:30) When Real Change Occurs
(01:16:20) How Much Learning Is Enough?
(01:16:50) Learning In (Optic) Flow/Mind Drift
(01:18:16) Synthesis/Summary
(01:25:15) Learning With Repetition, Forming Habits
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
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