Episode
How to Learn Faster by Using Failures, Movement & Balance
1:27:56
Published: Mon Feb 15 2021
Description
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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:29) Sponsors: AG1, LMNT, Thesis, Momentous (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
Chapters
In this podcast episode, the speaker highlights the importance of single ingredient supplements that allow for optimizing cost and effectiveness.
00:00 - 05:05 (05:05)
Summary
In this podcast episode, the speaker highlights the importance of single ingredient supplements that allow for optimizing cost and effectiveness. Also, the episode talks about gut microbiome and the role of hydration and electrolytes for nerve cell function.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
The central pattern generators, also known as CPGs, control the rhythmic patterns of movement and are essential in activities such as walking.
05:05 - 17:32 (12:27)
Summary
The central pattern generators, also known as CPGs, control the rhythmic patterns of movement and are essential in activities such as walking. Exercise is beneficial for overall health, but it does not directly facilitate plasticity without specific actions.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
Making errors triggers the release of chemicals that enhance learning in the brain.
17:32 - 24:27 (06:55)
Summary
Making errors triggers the release of chemicals that enhance learning in the brain. Not limited to motor or balance programs, making mistakes creates an ideal learning environment for better language, mathematical learning, and more.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
The superior colliculus in the brain is responsible for aligning and linking different maps of experiences such as motor, auditory, and visual.
24:27 - 32:46 (08:19)
Summary
The superior colliculus in the brain is responsible for aligning and linking different maps of experiences such as motor, auditory, and visual. In a study using prism glasses, researchers found that the brain can adjust and realign these maps to match the shifted visual world.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
The adult nervous system is capable of engaging in a huge amount of plasticity, but it needs to be done in smaller increments per learning epoch or per learning episode to be efficient for adults to learn an instrument or any other task.
32:46 - 43:42 (10:55)
Summary
The adult nervous system is capable of engaging in a huge amount of plasticity, but it needs to be done in smaller increments per learning epoch or per learning episode to be efficient for adults to learn an instrument or any other task.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
The process of learning involves making mistakes and repeatedly failing in order to improve.
43:42 - 55:58 (12:16)
Summary
The process of learning involves making mistakes and repeatedly failing in order to improve. This cycle of learning typically lasts for about 90 minutes and includes a specific focus period of 7-30 minutes dedicated to making errors to accelerate the brain's plasticity.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
The concept of limbic friction refers to the stress we feel when our autonomic nervous system is not where we want it to be, making it important to identify the time/s of day when mental acuity is at its highest to harness our focus, attach subjective rewards and make mistakes to access neuroplasticity.
55:58 - 1:02:24 (06:25)
Summary
The concept of limbic friction refers to the stress we feel when our autonomic nervous system is not where we want it to be, making it important to identify the time/s of day when mental acuity is at its highest to harness our focus, attach subjective rewards and make mistakes to access neuroplasticity.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
Disrupting the vestibular motor relationship releases neurochemicals in the brain that help with learning and pleasure in making errors, this is especially important for high dimensional skill activities like gymnastics, diving, and rolling where the cerebellum signaling deeper brain centers that release dopamine, norepinephrine, and acetylcholine.
1:02:24 - 1:12:27 (10:03)
Summary
Disrupting the vestibular motor relationship releases neurochemicals in the brain that help with learning and pleasure in making errors, this is especially important for high dimensional skill activities like gymnastics, diving, and rolling where the cerebellum signaling deeper brain centers that release dopamine, norepinephrine, and acetylcholine.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
In this podcast, the speaker discusses how chemicals like acetylcholine, nicotine, and dopamine can help increase focus and stimulate plasticity, but notes that it may require novelty or “vestibular-motor sensory mismatch” to truly activate.
1:12:27 - 1:21:21 (08:54)
Summary
In this podcast, the speaker discusses how chemicals like acetylcholine, nicotine, and dopamine can help increase focus and stimulate plasticity, but notes that it may require novelty or “vestibular-motor sensory mismatch” to truly activate. They contemplate whether reduced plasticity in older individuals is due to a lack of deploying these chemicals or simply the inability to participate in behaviors that activate them.
EpisodeHow to Learn Faster by Using Failures, Movement & Balance
PodcastHuberman Lab
Understanding the mechanisms of practices is more valuable than being rigidly attached to a specific protocol.
1:21:21 - 1:27:51 (06:29)
Summary
Understanding the mechanisms of practices is more valuable than being rigidly attached to a specific protocol. Science and neuroscience can provide a common understanding and allow for flexibility in adapting to dynamic external conditions.