Show notes
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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://www.wakingup.com/hubermanTimestamps00:00:00 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