Essentials: How to Learn Faster by Using Failures, Movement & Balance

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 26 December 2024

⏱️ 37 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Learning 00:01:29 Representational Plasticity, Performance Errors 00:03:16 Neuroplasticity, Neurotransmitters 00:05:03 Sponsor: AG1 00:06:11 Visual Adaptation, Children vs. Adults 00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning 00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts 00:18:43 Sponsor: David 00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration 00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration 00:25:56 Sponsor: BetterHelp 00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm 00:30:43 Balance, Errors & Neurotransmitters 00:33:28 Tool: Enhance Neuroplasticity; Movement Disclaimer & Disclosures

Transcript

Click on a timestamp to play from that location

0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
0:11.3	My name is Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:17.2	Today we're going to talk about how to change your nervous system for the better.
0:26.6	As you recall, your nervous system includes your brain and your spinal cord, but also all the connections that your brain and spinal cord make with the organs of your body and all the
0:31.6	connections that the organs of your body make with your brain in spinal cord.
0:35.6	This thing that we call the nervous system is responsible for everything we know, all our behavior,
0:41.3	all our emotions, everything we feel about ourselves and the outside world, everything we think
0:46.3	and believe it's really at the center of our entire experience of life and who we are.
0:53.3	Fortunately, in humans, unlike in other species,
0:57.2	we can change our nervous system
0:59.3	by taking some very specific and deliberate actions.
1:02.8	And today we're really going to focus on the actions,
1:05.9	the motor commands and the aspects of movement
1:09.6	and balance
1:11.3	that allow us to change our nervous system.
1:13.6	It turns out that movement and balance
1:16.0	actually provide windows or portals into our ability
1:19.9	to change our nervous system the way we want,
1:22.4	even if those changes are not about learning new movements
1:26.4	or learning how to balance.
1:28.0	And soon you'll understand why.
1:29.8	So let's talk about the different kinds of plasticity
	...

Transcript will be available on the free plan in -13 days. Upgrade to see the full transcript now.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Scicomm Media, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Scicomm Media and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.