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.
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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
