Huberman Lab Folgen

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

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. 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 (00:00:32) Sponsors: AG1, LMNT, Waking Up (00:03:50) Plasticity: What Is it, & What Is It For? (00:06:30) Babies and Potato Bugs (00:08:00) Customizing Your Brain (00:08:50) Hard-Wired Versus Plastic Brains (00:10:25) Everything Changes At 25 (00:12:29) Costello and Your Hearing (00:13:10) The New Neuron Myth (00:14:10) Anosmia: Losing Smell (00:15:13) Neuronal Birthdays Near Our Death Day (00:16:45) Circumstances for Brain Change (00:17:21) Brain Space (00:18:30) No Nose, Eyes, Or Ears (00:19:30) Enhanced Hearing and Touch In The Blind (00:20:20) Brain Maps of The Body Plan (00:21:00) The Kennard Principle (Margaret Kennard) (00:21:36) Maps of Meaning (00:23:00) Awareness Cues Brain Change (00:25:20) The Chemistry of Change (00:26:15) A Giant Lie In The Universe 00:27:10) Fathers of Neuroplasticity/Critical Periods 00:29:30) Competition Is The Route to Plasticity 00:32:30) Correcting The Errors of History 00:33:29) Adult Brain Change: Bumps and Beeps (00:36:25) What It Takes to Learn (00:38:15) Adrenalin and Alertness (00:40:18) The Acetylcholine Spotlight (00:42:26) The Chemical Trio For Massive Brain Change (00:44:10) Ways To Change Your Brain (00:46:16) Love, Hate, & Shame: all the same chemical (00:47:30) The Dopamine Trap (00:49:40) Nicotine for Focus (00:52:30) Sprinting (00:53:30) How to Focus (00:55:22) Adderall: Use & Abuse (00:56:40) Seeing Your Way To Mental Focus (01:02:59) Blinking (01:05:30) And Ear Toward Learning (01:06:14) The Best Listeners In The World (01:07:20) Agitation is Key (01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder (01:12:00) Ultra(dian) Focus (01:13:30) When Real Change Occurs (01:16:20) How Much Learning Is Enough? (01:16:50) Learning In (Optic) Flow/Mind Drift (01:18:16) Synthesis/Summary (01:25:15) Learning With Repetition, Forming Habits As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. 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 (00:00:30) Sponsors: AG1, LMNT, Waking Up (00:03:00) The Dream Mask (00:06:00) Cycling Sleep (00:08:10) Chemical Cocktails of Sleep (00:13:00) Motor Learning (00:16:30) High Performance with Less Sleep (00:17:45) Rapid Eye Movement Sleep (00:20:30) Paralysis & Hallucinations (00:23:35) Nightmares (00:24:45) When REM & Waking Collide (00:25:00) Sleeping While Awake (00:26:45) Alien Abductions (00:29:00) Irritability (00:30:00) Sleep to Delete (00:32:25) Creating Meaning (00:34:10) Adults Acting Like Children (00:36:20) Trauma & REM (00:37:15) EMDR (00:39:10) Demo (00:44:25) Ketamine / PCP (00:45:45) Soup, Explosions, & NMDA (00:48:55) Self Therapy (00:50:30) Note About Hormones (00:51:40) Measuring REM / SWS (00:53:15) Sleep Consistency (00:56:00) Bed Wetting (00:58:00) Serotonin (00:59:00) Increasing SWS (00:59:50) Lucidity (01:02:15) Booze / Weed (01:03:50) Scripting Dreams (01:04:35) Theory of Mind (01:07:55) Synthesis (01:10:00) Intermittent Sleep Deprivation (01:11:10) Snoring Disclaimer (01:11:40) New Topic (01:15:50) Corrections (01:17:25) Closing Remarks As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer