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: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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/hubermanlab 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Read the full show notes for this episode at 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   00:00:30 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices