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
Disclaimer & Disclosures
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