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How to Learn Faster by Using Failures, Movement & Balance

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.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
Title Card Photo Credit: Mike Blabac
Disclaimer

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
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