How to Learn Faster by Using Failures, Movement & Balance

Huberman Lab

Scicomm Media

Life Sciences, Health & Fitness, Science

4.8 • 30.3K Ratings

🗓️ 15 February 2021

⏱️ 89 minutes

🔗️ Recording | iTunes | RSS

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Summary

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: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the Huberman Lab podcast where we discuss science and science-based tools for everyday life.
0:09.0	My name is Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:15.0	This podcast is separate from my teaching and research roles at Stanford.
0:18.0	It is, however, part of my desire and effort to bring you zero cost to consumer information about science and science-related tools.
0:25.0	In keeping with that theme, I'd like to thank the sponsors of today's podcast.
0:29.0	Our first sponsor is Athletic Greens. Athletic Greens is an all-in-one vitamin mineral probiotic drink.
0:35.0	I've been taking Athletic Greens since 2012, so I'm delighted that they're sponsoring the podcast.
0:40.0	The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or twice today is that it helps me cover all of my basic nutritional needs.
0:48.0	It makes up for any deficiencies that I might have.
0:50.0	In addition, it has probiotics, which are vital for microbiome health.
0:55.0	I've done a couple of episodes now on the so-called gut microbiome and the ways in which the microbiome interacts with your immune system, with your brain to regulate mood, and essentially with every biological system relevant to health throughout your brain and body.
1:09.0	With Athletic Greens, I get the vitamins I need, the minerals I need, and the probiotics to support my microbiome.
1:15.0	If you'd like to try Athletic Greens, you can go to AthleticGreens.com slash Huberman and claim a special offer.
1:20.0	They'll give you five free travel packs plus a year supply of vitamin D3K2.
1:25.0	There are a ton of data now showing that vitamin D3 is essential for various aspects of our brain and body health.
1:31.0	Even if we're getting a lot of sunshine, many of us are still deficient in vitamin D3.
1:35.0	And K2 is also important because it regulates things like cardiovascular function, calcium in the body, and so on.
1:41.0	Again, go to AthleticGreens.com slash Huberman to claim the special offer of the five free travel packs and the year supply of vitamin D3K2.
1:49.0	Today's episode is also brought to us by Inside Tracker.
1:52.0	Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals.
2:00.0	I am a big fan of getting regular blood work done, and I've been trying to do it as much as I can afford for years.
2:06.0	The reason is that many of the factors that impact our immediate and long-term health can only be discovered from a quality blood test.
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