Using Failures, Movement & Balance to Learn Faster
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- čas přidán 31. 05. 2024
- 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!
#HubermanLab
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Timestamps below.
00:00 Introduction
06:20 Nerves and Muscles
12:00 Exercise alone won’t change your brain
12:58 Behavior will change your brain
13:30 Remembering the wrong things
15:00 Behavior as the gate to plasticity
15:45 Types of Plasticity
17:32 Errors Not Flow Trigger Plasticity
21:30 Mechanisms of Plasticity
22:30 What to learn when you are young
23:50 Alignment of your brain maps: neuron sandwiches
26:00 Wearing Prisms On Your Face
29:10 The KEY Trigger Plasticity
32:20 Frustration Is the Feeling to Follow (Further into Learning)
33:10 Incremental Learning
35:30 Huberman Free Throws
38:50 Failure Specificity Triggers Specific Plastic Changes
40:20 Triggering Rapid, Massive Plasticity Made Possible
43:25 Addiction
45:25 An Example of Ultradian-Incremental Learning
49:42 Bad Events
51:55 Surprise!
52:00 Making Dopamine Work For You (Not The Other Way Around)
53:20 HOW to release dopamine
55:00 (Mental) Performance Enhancing Drugs
56:00 Timing Your Learning
57:36 (Chem)Trails of Neuroplasticity
58:57 The Three Key Levers To Accelerate Plasticity
59:15 Limbic Friction: Finding Clear, Calm and Focused
1:04:25 The First Question To Ask Yourself Before Learning
1:05:00 Balance
1:07:45 Cerebellum
1:10:00 Flow States Are Not The Path To Learning
1:11:18 Novelty and Instability Are Key
1:14:55 How to Arrive At Learning
1:15:45 The Other Reason Kids Learn Faster Than Adults
1:19:25 Learning French and Other Things Faster
1:22:00 Yoga versus Science
1:24:15 Closing Remarks
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
[Title Card Photo Credit: Mike Blabac www.blabacphoto.com/] - Věda a technologie
KEY TAKEAWAYS FROM EPISODE 7: Learn some motor movement. Inversion, handstand, free throws, drawing, dancing. With more emphasis on the activities that test the vestibular system as vestibular disturbances release all the neurochemicals that are vital for plasticity. The more you don't know how to do something, the more of an effect it will have. Avid gymnasts are comfortable upside down; they will get 0 plasticity from this. Make plenty of errors during your selected activity and DO NOT give up when it inevitably gets difficult. Frustration and uncomfortableness is a sign it's working, not a sign of personal weakness. Give yourself positive self-talk during said difficult learning session. Attaching dopamine to the frustrating event makes it easier, more enjoyable and will accelerate plasticity. He did not say this, but I'd imagine smiling occasionally during the difficult experience can help. Tell yourself that those errors are good for you.
Neural-plasticity is a state. This means that you can release the neurochemicals in the brain via vestibular disruption, and then immediately go learn something and have accelerated learning as a result (Ex: Standing on 1 foot for 10 minutes before learning French will not only improve your balance, but enhance your language practice afterwards). The vestibular disruption/motor learning is merely a catalyst that opens the gates for plasticity. Also, having a strong incentive to do something has been shown to have a dramatic effect in learning in adults. It is as dramatic as a childs learning provided the incentive is serious enough, such as being hungry. With adults, plasticity was shown to be more effective when you don't learn so much at once. Do smaller amounts of learning at a time.
Now, before ANY of this. You want to be in a state of alertness, but calm. If you are too tired/calm, he said maybe do some controlled hyperventilating to increase the alertness neuromodulator epinephrine. He did not say the "Wim Hof method" specifically, but this would be one way to do this. Coffee can also increase epinephrine. But the best way would be to be well rested. Now if you are too alert/stressed, do some calming breathing exercises. He recommended taking in 2 inhales consecutively and exhaling slowly.
When all of this is done, he recommends NSDR/Yoga Nidra for further accelerating learning and states of calm. In episode 6 he suggested walking, running, exercise, or sitting in your thoughts after a learning session to improve plasticity as well. Finally, get good rest the ensuing nights because this is where the neuroplasticity actually takes place.
"Plasticity is a state of the nervous system. It's not just geared towards the thing you're trying to learn. Motor movements are the most straightforward way to access states of plasticity, and that could be for the the sake of learning that specific motor movement, or the sake of accessing plasticity more generally."
BEST COMMENT and no one seems to have seen it - thank you for this awesome recap of some of the vital points, really appreciating this!
Dude I really appreciate this, may God bless you!
Big THANK YOU for this!
Man... thanks trully
Awesome recap man. I know it's a longshot, but have you maybe found some references to these claims? I really need them...
who else gets a boost of joy whenever this podcast has a new episode? :D
Me
You know you are progressing in your life when such videos bring joy
Me me me🙋♀️
Me, I now look forward to Monday mornings.
I do, I do!
“Frustration is the source of Accelerated Learning” Dr.A. Huberman.
Thank you for motivating me to go back to school and finish my program!
That's fantastic I plan on going back to school online and finishing my bachelor's degree in psychology ASAP :)
@@anantnigam1639you have a higher capacity for neuroplasticity being very young… yet the advice - based on the literature - still works for you, as Prof Huberman says
32:25 'If you're uncomfortable making errors, and you get frustrated easily, if you leverage that frustration toward drilling deeper into the endeavor, you are setting yourself up for a terrific set of plasticity mechanisms to engage.'
This made me rethink how I approach learning as someone past the age of 25! Incremental learning where it is then.
hey I am in your same situation and in want to learn and improve pls could u tell me what u did since u commented maybe it will. help me , thank you a lot
I get frustrated easily and this is why I give up on learning or doing anything. Everyone is saying you just need to start then you start and you get frustrated and feel awful and you don't come back it. Now knowing what's actually happening in the brain during this process I feel a lot more motivated to continue.
yes@@anantnigam1639
This is exactly how I've gotten better at golf. Go to the range, hit bad shot after bad shot, get frustrated, dig in and keep working, and finally make some progress.
@anantnigam1639 Yes! If you get frustrated learning something difficult, keep working! It's helping you learn.
Time stamps of sponsors, thanks to them:
0:30 Headspace
1:40 Athletic Greens
3:12 madefor
4:14 Start of this episode
HAHAHAHAHAHAHAHAH 😂😂😂😂😂😂😂
😂🤣😭😅
Thanks to the sponsors and for time stamps I am curious about all of them especially made for
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Can you make me laugh too, please? 🙋🏼♀️
🤣
This Guy Deserves a Noble Prize, Just changed the lives of thousands You can hear his passion in the Tone. Hes not selling anything and actually sharing cutting edge research that would take years to reach the public
Yes, I agree 100% ! Dr. Andrew Huberman is GREAT !
agreed 100% and he has a wonderful way of making it all make sense. He structures it like a degree program by building on the knowledge he's covered in other podcasts each time. he's got an easy voice to listen to as well. just a well rounded character, who I am so grateful to have found, and definitely spread the word about so some of my friends and family can learn this stuff too.
💯🔥
I agree. He absolutely is passionate about what he knows and wants to share for free...amazing!! I want to sit down with him and discuss so much!!! As I'm sure everyone does. :). Neuroplasticity is amazing.
Fully agree
I taught myself how to swim at age 60. It took 6 years, huge frustration and I'm still learning. I got smarter and finished a Masters degree. Now I'm finishing a PhD at 66. Everything Professor Huberman explains is spot on.
Stephen, you’re an inspiration. That’s amazing. Good luck on your dissertation!
Get itttttttttt 🔥
Omg, thank you for this. I am trying to relearn math, and I start and stp because I get discouraged. Thank you for sharing.
you are a true inspiration, Stephen!
All the best sir!
The fact that he does this for basically the betterment of any person that wants to learn is amazing. Whenever I have a conversations about any of these subjects, I always tell them about your podcast and contributions, thank you so much.
Definitely, I'd say more so.
I absolutely agree. I just found this podcast 2 weeks ago and I have listened to about 3 so far. I also, shared it with 4 people I work with. I am grateful for his time.
My man shares a lifetime of knowledge he’s accrued along with tens of thousands of dollars worth of education ... all for the betterment of people. Thanks so much for that.
Its inspiring
if he's a stanford professor make that hundreds of thousands.
Hopefully CZcams pays him better nowadays
It is wild that society and our school system often times teaches us to feel inferior when we make mistakes and errors within learning. Not only are you not getting dopamine from making mistakes but you are actually getting a feeling of shame, which leads to many people giving up and avoiding the feeling of “not being good at” something. Adults then have to unlearn how they were taught to “learn”. I cannot help but think how this world could benefit from establishing this understanding of learning at a young age. Imagine all the people that could tap into their full potential. Fantastic to hear the “growth mindset” from a scientifically rigorous perspective, with actual tools.
Shame is a hideous feeling and should never be placed on someone trying to better themselves. What I find most concerning is when a child is punished for pointing out the problems. I'm hopeful that the more papers that are published about this, the more it will be implemented, given how simple it is. That said, we've known that meditation has huge benefits to mental health, focus, learning, etc. and yet very few schools teach this practise. I think it's on us to take this information and pass it on, or do something with it. We could all be more proactive in building businesses and non profits that provide the tools and services that facilitate these changes, like teacher training that brings teachers up to speed with this information. I think this is why Andrew is giving the information away for free. He can't do everything and his strengths lie in finding the answers.
Sorry that you've had bad experiences. I'm a teacher and during our undergrad we have to take really intense courses about the psychology of learning. In Canada, we make sure to say to students, "It's okay to make mistakes", "how can we learn from this?", "what's another way or solution". We don't use red pen to put check marks and "x" beside a mistake.
Yes! freedom of natural movement is restricted when told to stand in line, sit and do not speak there is no room for errors the labors the muscles hold on tight to conform the structure. And therefore the shame rises when you can't be ture to your self image.
If you have not already watched a few Dr Jordan Peterson videos you definitely should. Sounds like he speaks greatly on what you've just described.
I left my career in teaching high school to become a psychotherapist and bring the exact message you posted in your comment to students, parents, abs educators. The grading system-its utility and our attitudes toward it-is a big problem. If We don’t value and encourage failure, we aren’t educating in the true sense and no learning is happening. Schooling is VERY different than learning!! And then we wonder why social emotional learning is all the rage now?! Wtf!! It’s easier to change how we do school than to change beliefs and attitudes that schooling IS learning. They aren’t the same thing!
Protect this guy at ALL costs. Thanks Professor H!🙌👏🙏
yeah@@anantnigam1639
@@anantnigam1639 I see no reason why not, just everyone (15 or 100 years old) has to adapt these "tricks" to his own situation. PS Good luck with it!
I'm in my 5th year of medical school, and none of my professors, residents, or doctors had ever been able to deliver that much information on a single session.
You are great, Professor Huberman.
Thanks for your time and effort, I appreciate it. 🙏
I appreciate that the podcast is kept in one color scheme (even the pen). It´s visually very calming.
What else did you expect from a good neuroscientist)
I'm an Exercise Physiology/Biology undergrad and ophthalmic technician in the Air force, this podcast checks off so many boxes of my interests that I want Dr Huberman to adopt me.
If he doesn't end up adopting you I call 2nd dibs
Can I join the adoption list 😂
@@businessinteresi4923 Lmao ! Of course you can.
I’ll teach the boy 🦌
Add me please to the adoption list 😇
I have Asperger's Syndrome and recently just started studying in college again after a long time of poor health. These podcasts are perfect for me. Not too heavy, not too light. The timing has been impeccable. Thanks Andrew, you're helping to move my life in the right direction.
same. i also have aspergers. i wish he did an episode dedicated to aspergers
How is it going? Still in College?
@@chiefyy999 yes, working towards a master's degree all going well
@@curucach5366 that's awesome to hear!! I wish you all the best on your academic journey going forward
Can we all just appreciator the fact he speaks to the camera for over an hour and never really steps a foot wrong. This man is amazing in more ways than one.
00:00:00: Introduction
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
👌
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Thank you!!! 👏🙌🖤❤️🖤
So helpful for taking notes. 💛 Thank you.
Thank you
Absolutely loving this podcast, please never stop bringing scientific information to the regular people.
Thank you. As long as people remain interested I will keep going (and Costello will snore through it all!)
I cannot believe this is free content. This is so insanely, crucially helpful to people, I’m BAFFLED its right here right next to cat videos. So many of these episodes have aggressively helped and impacted my life in just as many different aspects that I can’t list them. Thank you so much Andrew, this is invaluable content and I (we) appreciate you so fucking much thank you 🙏🏼
As a student of science, I always felt that a very big reason of people not respecting science and scientists enough as much as they respect some movie stars etc. is because these researches are done in lab and published in journals. Frankly common people cannot understand these complicated information if it is not serving them a purpose in real life. You are just incredible where you actually bridge the gap between findings of scientific community and there applications in a common man's life. You are my role model. I wish, if I could become even half as good as you, I feel I will be able to serve people. I wish, I have an opportunity to actually work for you or work with you and I am firm believer that dreams do come true💕😊🤗
@@anantnigam1639I’m 15 they’ll work for everyone we just don’t need it as much i believe. Also we have both adult neuroplasticity and some younger neurowhatever so we can both decide what we learn and can learn quicker then older people, using these tricks will just make it quicker
Been doing this every Monday! Dr. Huberman is nothing but a positive influence, hands down! It's like coming to a class, these viewers and people in the comments are my classmates and, of course, we all celebrate our Professor, Dr. Huberman! Plus the neat description is the outline of the discussion for this session! Sweet!!!
Right?! 🖤❤️🖤❤️🖤
“Sweet” was unnecessary.
But yeah I agree. I’m super appreciative of what he does.
So good when there is no host who is interrupting Dr Andrew
yeah i feel frustrated every time a host is interrupting dr. huberman and he has to stop what he is trying to say and sometimes have to go to another topic entirely.
@@brittneytan220 yeah, but Dr Huberman have patience with them
@@alish1885 Yeah... But we don't! ;)
Except Rich Roll. He let Dr. Huberman steer the discussion. Thank you, RR, for introducing me to Dr. H
@@elenavalentino3889 Same here. Rich Roll was superb. He may stay ;)
In Summary:
I will spare you the 1-hour video. By practicing certain actions related to movement and balance, you can improve how your brain works and learn faster. Making mistakes can help your brain change and learn, and practicing in short bursts can also help. Adults can learn as well as young people by repeating mistakes and feeling happy when they learn. There are techniques you can use to access neuroplasticity, like breathing and using your senses. Engaging your sense of balance can help you learn quickly and safely. Understanding how your brain works can help you learn and change in different situations.
dont spare anyone the 1 hr video. its a beautiful video and EVERY MINUTE HAS RICH INFORMATION that this summary cant cover
Bro, just delete your comment.. not watching the full video is a huge mistake.
What a wealth of information! I am 71 years old and I am happy it is not to late for my body to learn. 💖
I have never taken notes on a podcast before. I barely took notes in school lol. Please keep this train going Doc!
I just finished the podcast but didn't took notes. I already forgot some interesting ideas😴😴
Could You please share?
You should write a book ! Your presentation is a perfect combination of rigidly scientific information, pragmatic advice and rhetoric.
Wow! getting more out of these than any of the stable self-help/psych books I’ve read. It might just be how I learn, but it sounds like every sentence is such a clear point of action to incorporate into your life. Uni lectures I’ve been to aren’t this dense with information. I’m very grateful for these 👍🏼
My PT guy introduced me to your podcasts....and I'm glad. I've always been very athletic but a year or so ago at age 59, they found a 5cm mass on my brain. Front right lobe. Doctor decided it was ADEM. Similar to MS but better because it shouldn't be recurring like MS. My left leg, arm and hand no longer worked and were very numb. So plasticity is what it's all about for me. Being athletic and active gave me the work ethic and mindset of working through failures over and over again. And yes, the failures motivated me. I like that I was naturally following the path you were talking about. Now I'm down to just the left hand not working right and being very numb. Between this episode about using failures and your talk with David Goggins "it's the stick that keeps pushing us"...I'm all the more motivated to keep trying things I don't want to, and getting the benefit of failing at them. Thank you. Patricia
I had stopped dancing thinking I was wasting time, distracting me from my studies, now I am more motivated to use dance as a tool to enhance my learning. I look forward to engaging in new and challenging moves! Thank you for taking the time to explain the neurological reason. I will now enjoy dance without feeling guilty!
And when you learn a new challenging skill you can use this experience to motivate yourself for new learning.
For me personally learning downhill skiing at 30 was a huge boost in confidence. Since then I embraced mindset of not being afraid to learn( cause I am "too old ") and it's only had positive influence on my life
Thats why im watching this too for dancing
Tbh, his discussion of the subjects/materials are gonna be extremely hard to understand for most people not into science, but this man is just giving it in layman's term. The idea of explaining complicated subject to a simple, easy to understand and digest content is a mark of true genius and dedication in the field. You are truly a blessing Andrew, thank you for all your work 😊
The humility in your approach is what allows you to speak to so many and actually have them hear you 🙏🏼 thank you Andrew
Please do that video on youth and learning in youth - especially on how learning changes as our prefrontal cortex is going through the process of development in our late teens, to early 20s, to mid-20s. How can we ensure we are setting ourselves up to be lifelong learners in our 20s? THANK YOU! I love this channel so much. It has helped me tremendously through undergrad. ❤
I often find myself wanting to take notes and/or go back to previous episodes to make sure I don’t forget anything. I know it is easy to say but the next step is turning all this content into a book so we can keep referencing to it 🤗. That would be my standard gift to everyone in my life:)
He said he would release a book at some point
Seriously Dr. Huberman. Your work must NEVER stop; You’d be letting down a huge, and dedicated audience if you did. Thank you so much for this.
Short summary of the behavioral protocol for dramatically increasing neuroplasticity:
1. Get into the right arousal state, neither too stressed (arousal too high) nor too tired (arousal too low). Hyperventilate (e.g Wim Hof breathing) to increase arousal. Double inhale exhale (physiological sigh) and/or dilate field of gaze to decrease arousal.
2. Do some NOVEL motor activity that challenges your sense of balance (e.g balancing on a basketball, riding a unicycle etc.) for ten minutes (middle ground between 7-30 minutes). This triggers the neuroplastic milieu which lasts for at least an hour.
3. Set aside 90 minutes for a learning session. Somewhere in that 90 minutes set aside 7-30 minutes solely for the purpose of making errors at a frequency that causes frustration.
3a. Make sure that the errors are small and that by correcting them you incrementally approach the correct behavior (i.e don't jump into the deep end right from the start)
3b. If you're not frustrated you're not learning. Convince yourself of this to release that sweet dopamine.
4. Get some skin in the game. Stake something immediately important on the success of your learning like money (e.g Stickk), food, reputation, etc.
1:14:55 for this comment! Thanks :)
I train maintenance technicians at my company in electrical troubleshooting. One of them was getting really frustrated and their head was "hurting." I explained to him that that is literally what has to happen in order to learn. That the struggle and the failure is how the brain makes the new connections. Thanks for validating that! 🙂
Thank you, Dr. Huberman.
It is simply astonishing this kind of information is available for free at a tap of our fingers.
29:15 - the signals that trigger plasticity is the making of errors
31:00 - humans don't like feelings of error. Those who do, do well in situations involved in. those who don't tend to generally not do well
32:30 - leverage frustration in errors for drilling deeper, better plasticity. Walkway, and plasticity towards what happens *after leaving*
34:00 - incremental shifts in plasticity at a time to stack plasticity for adults
35:00- Small bouts of learning with small increments of data for adults
38:58 - small increments of intense learning to know what the errors to fix. Too large a session, harder to find with more error variety
40:00 - 7 to 20 minutes of intense focus to stimulate plasticity (like instrument)
41:22 - serious incentive for plasticity can affect dramatic levels of plasticity
51:57 - learn to attach dopamine in a subjective way towards errors made. Failing repeatedly, as well as telling ourselves these failure are good, can accelerate plasticity
1:11:00 - more novel the experience with instability towards vestibular motor commands, more plasticity and learning. Failures, errors, and relationship to gravity enhance plasticity with increased novelity
1:15:00 - How to arrive at learning: appropriate level of autonomic arousal for learning, clear and focused best but don't worry about being all the way there, make errors, and vestibular learning
Thank you for posting this!
You’re doing noble work sir .
I’ve changed my life slowly over the past 5 years and reinvented every aspect of it.
listening to this in hindsight is confirmation for all of the pain,failure, and growth i have experienced over these past five years. Every second of this podcast hit like a ton of bricks .
I am grateful for the process of learning and that I can continue to learn throughout the remainder of my life .
At 26 I've only just started noticing that I don't quite play with information at the same speed as I used to. I equated it to lack of proper sleep, diet, exercise, etc. But now, hearing the biological cards given to me by father time places limitation cages on me that I'm excited to RATTLE the SHIT out of. Thank you Mr. Huberman, I've been slowly ingesting your videos these past few weeks. High quality stuff. These will help force me into absurd states and catapult me into absurd heights. Your effort is monumental for the youth who WANT THINGS.
Just turned 26 - this is a real gift here prof; armed with this I'll continue to master and unlock new skills as a young man. Glad I stumbled across your work, many thanks 🙏✊
My mindset about frustration, doing tasks that challenge, has changed thanks to you. I will seek more frustration during my yoga practice instead of going to the easy stuff and after I will study something challenging. You, Mr. Brilliant Stunning Professor are a delight and a life changer for me. Every single podcast thus far has moved the dial in my life. Thank you.
I am going to turn 23 in july 24. I am grateful for accessing this knowledge at this age. It feels like i have got some great power, that could make me do anything. You are the best thing that has ever happened to me. thanks Andrew Huberman.
Andrew, these time index chapter locations are a great way to help return to a section of the lecture to help improve knowledge. GREAT WORK!
Listening to this with my mouth wide open. This is the type of quality, scientifically proved information, which basically can make us better without taking anything (drugs, meds, etc) is incredible. And it’s all for free for all of us in English that even not native speaker can grasp and underhand. Amazing. Thank you so much Professor Andrew Huberman! ❤️🙌🏽
I love how these episodes literally go on for the duration of what he calls a 90 minute learning bout #optimalpodcasting
nice catch, there's no way that's an accident, must be why it's so easy to watch these from beginning to end
Managing post concussion syndrome, and I am so thankful to have found this channel. I appreciate this accessibility to learning, and appreciate your attention to detail, your way of being knowledgeable, informative, and articulating in a way that I can follow. Thank you so much Dr. Huberman!
High contingency for learning. Watching this as a study for a Tibetan language final exam. Huberman really hit a few points to help and explain some things about my struggling 40 something year young brain. I learned Mandarin while in China and was much further along, because I needed that change in my brain to eat, survive, work, live, function. This language is being studied in the comfort of my room in the US and don't need it like I did Mandarin. I need to go take some jumps on the mountain bike before my 90 minute study sessions. This episode is so applicable to so many things in our lives and actions.
The quality of information given in this podcast is just incredible. I am so grateful for having the possibility to learn so many things that can help myself to make my life better. If I think that all of this is made available by Prof. Huberman for free I am even more grateful.
Thank you Professor, I will never miss an episode.
I spent most of my childhood and adolescence avoiding learning because I couldn't handle the frustation of not performing perfectly on the firsts attempts. I'm so grateful to you for sharing these valuable insights, they serve as a guide and motivation to keep with great diligence the work of unlocking our potential.
@Hep Yousef damn it's so counterproductive.
This podcast has become my go to place for a lot of areas. I am listening to this with so much passion for my brain injured child of 10 with CP moderate. I cannot express how this info is valuable to what I work with him for motor and other area to teach his brain. Thank you
I'll NEVER look at Failure the same way again! You've given me ways to understand my behavior and use the chemicals in my brain effectively., changing how I experience my emotions to how successfully I address each day and my goals. Thank You from the bottom of my heart!
This is the only podcast I listen to where I sit down with a note taking app and actively listen, pause and take notes. The information density of these 90 minutes are completely insane - I love it!
@@anantnigam1639if you are consciously doing these things, you are in the best position.
Since you asked the question, i suppose you haven't watched the video entirely. Take time and take notes.
Best of Luck.
NEED that app please
Hearing Andrew talk is like one of my buddies explaining to me about how the brain works. He breaks everything down well. THANK YOU!
This is literally what happens with surfing it’s so fun you get dopamine that when you fall you’re so frustrated especially because waves are a limited resource (per day) so you learn very quickly on the job style training it’s been an amazing 22 years and I’m still addicted as ever
Thanks for explaining the mechanisms and how I can become better
As a yogi with scientific background, I very much appreciate your comments about the need to bridge the gap between those ancient, immensly powerful tools and the thorough approach of modern science for finding explanations and underlying mechanisms. I often see a certain air of disdain between people leaning towards one or the other lens of viewing things, as you put it and it saddens me because to me, they go hand in hand and are just different approaches to deepen my understanding of nature. For a scientist to dismiss ancient, tried and true practices just because they haven't been thoroughly studied scientifically yet is as narrow a mindset as the one of a yogi who refuses to acknowledge the benefits of modern medicine or the likes.
While I'm already commenting: Thanks again for all the amazing information you put out there for free in an easily digestible way. I've already successfully corrected my circadian rythm a bit, utilizing the insights gained from your lectures about light and temperature and I've started implementing steps to improve my focus and neuroplasticity. I can't wait to see what other useful information you've got in store for me!
Dr. Huberman is exceptional describing what he knows, was instantly hooked from start to finish. What a great teacher.
I'm a breakdancer that's stopped learning new moves and practicing due to corona/lack of available places. This is amping me up to learn everything on the opposite side!
I'd love to hear an in depth account of your approach to learning, Dr Huberman. How you maintain the drive and motivation to continue to read as much information as you get your hands on. Do you have use context broadening or any other techniques at the beginning or throughout the process?
Thank you for all your hard work.
Wow! Thank you so much for the yoga versus science shout out! I really appreciated you bringing this up at the end of the episode. I have been listening to your podcast for about a month but not in order. I just recently decided to start from the beginning and after every episode I can’t help but smile at the extraordinary parallels of what you discuss and the very specific and similar lessons in yoga texts.
It was on my mind so much that I left a comment tonight about it in episode 6. As though right in cue, you happen to address it here in this episode, even though it’s from a year ago!
Thank you again and always for this extraordinary work you do and sharing it as a tremendous gift to all of us. I am endlessly grateful.
I just had a synchronicity too 😁
I can’t believe this information is free!🙏🏻
One of the most easy on the ears podcast voice
Thank you for this episode, the fact that we can type in what we want to learn in our hand portals, and we have qualified individuals like yourself that take their time to share this valuable information is just priceless. Again, thank you.
I am 17 currently this year and I am proud of myself for showing this curiosity and interest for listening to this podcast
that's sad
This was my favorite so far. My oldest is an overthinker and has the idea that she can prepare enough to avoid any error. On a walk I was telling her that I learned late in life that the fastest way to learn is by making mistakes. Unfortunately, due to cultural or family expectations we tend to associate making mistakes with being less than, or not good enough or dumb. For some people that level of shame is intolerable to the point that it hinders them from ever trying anything new or difficult.
I also think it's invaluable to understand that small increaments of time doing something very difficult goes a long way. Rather than the all in all the time mentality that I think a lot of people have about learning something new. Great content as always!
A stand out experience for me at school was when learning times tables, teacher goes "7x6?" and a friend said 48. "NOoooo, 7 times 6 is 42!!!". Could never forget that totally out of balance reaction -- and it made me realise the act of correcting mistakes is WAY more memorable and seems to stick with you longer . It's good for short hand, (but in the case of that one) not always super necessary. There's also a whole field in Information Science called [quantum] error correction, which may be at the heart of anything we learn (and especially english language e.g. compared to the more basic/older ones like greek).
@@Earzone63 I tried reading the concept of quantum error correction but I think it is way over my head 🙃. But I do think those instances of overcorrection tend to come from people who haven't particularly struggled to understand a certain concept therefore lack empathy and patience for the student (it could also be that the teacher was having a bad day 😄). I think you are right, it can be helpful short term as long as it does not cause the child an aversion to learning altogether or cause performance anxiety as a result. I think that maybe because we have less control of the circumstances, the material and the person teaching. Identifiying the discomfort and associating with a something positive ( subjective dopamin reward) such as I am getting closer to my goal, instead of I suck at this. Should be our approach to learning new things. But a lot of us are not taught this as children.
@@marthahorton5350 that’s so true that growth mindset rather than a fixed one is very healthy, and will serve someone more in life, even if someone started off with a ‘natural talent’. Haha Quantum Error Correction is just what i’ve condensed and picked out from the field as the critical piece needed for quantum computing to work, but certainly no expert. (It maybe the case that there are ‘qubits’ at micro tubal sites in the brain which could partly explain consciousness ...or why recalling something can be elusive in the moment but is easily retrievable again after a few dozen seconds) - but it might be a while until we see a cross-over with neuroscience research. Interesting stuff though!
@@Earzone63 Unfortunately I'm not very computing or mathematically inclined 🙂 I would like to have that kind of mind. I do believe that understanding what can improve our error predictions, error correction and information retrival can make a huge difference in our lives and our field of work. Finding out qn approach or methodology that makes sense is crucial. In my field we have a long way to go to develop error prevention and correction protocols, as well as growth mindest education, mainly because nursing is still being done by human beings and the capacity for data retention is lower and the capacity for error is exponentially higher under stress and long hours of work. But as you said, maybe neuroscience, computing and humanity might find the right collaboration someday. Thanks for the reply 🙂
@@marthahorton5350 very interesting perspective and we all deeply appreciate the work of nurses especially now, once there is a robust way to composite and exchange healthcare data in a privacy-centric way certainly a couple of those computing folks owe it to develop info systems than can augment the role of workers in your field, to reduce the cognitive burden / load . Best wishes to you your kids and everything that u do :)
"I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed." - Michael Jordan
Isn't shooting a ball an closed loop task?
I can't even tell you Andrew, how grateful I am for your teaching. I am here for it! Thank you!
I appreciate your speculations connecting learning to the movements that kids do. I would love to hear more about the differences between how kids VS adults learn, as it seems a critical thing to help our schools improve the learning environment for both young students and teachers.
I'm 19 and i'm very interested in your lectures. I started making sleep and eating schedules because of this channel and lot of stuff that you spoke about focus, is really helping me go through the school.
Keep up the good work!
the moment this podcast started my quality of life improved instantly, partly because my sleep is now 10 times better but partly cause i get a high watching these
This is by far on eof the best uses of my time so far.. So much useful information crammed in so little time so lucidly. This lecture here is great service to all humanity. Thank you Professor. 🙏
Being told this information, in a detailed way is extremely helpful and comforting. The notion that I can still learn and grow academically, albeit in a smaller volume; brings me a sense of comfort. It makes sense that in my late 20's, I won't be able to absorb information as well as I did when I was still in high school.
However, even in school, you're spending an hour learning a subject, and then learning another subject for an hour; back to back until the school day is over. As an adult that sounds unreasonable and exhausting. My mind would not be able to properly focus on all that, when I have other responsibilities to care for.
Thanks for inviting listener questions Andrew! 🙏🏻 As a lifelong martial artist, I've encountered many teachers who use fear/intimidation as a teaching method. 🥋 How does this affect neuroplasticity? 🧠
I would like to know that to :)
How does the brain of an ex-heroin addict works? The maturity process of the brain 🧠 can it be interrupted by the use of heavy drugs like cocaine, heroine etc?
I would LOVE to know this too - and more broadly, how does fear affect neuroplacticity as a whole?
I still carry the memory of a teacher who said this to me. I can't recall what I was supposed to be learning, but I'll never forget the moment she subjected me to this "teaching" method.
Are you the brother of Oliver enkamp?
Please do a lesson on youth learning!! I’m a High School teacher who teaches Personal Growth and that would be SO helpful!! This podcast was amazing, thank you! I’m going to apply these strategies tonight during my study/learning session :)
Did you find anything on the topic you requested? :D
What I understood?
1)More harder the task ,more neuroplasticity(change in structure)of that part of brain which is responsible for that task functioning.
2) Frustration is the point at which neuroplasticity begin (When you starts or do something new)
3) Along with time,Frustration become fun(like at young age we(or only I) suffers to do addition but along the time it becomes fun and easy (but calculus is on the way but again , neuroplasticity will help:)
Finally watching this one! There are a bunch of earlier episodes I missed but would be helpful to check out. I love seeing the transition from how comfortable you are after 100 episodes and the earnest unsureness of some of the first episodes. Adorable and loving these! 🤘🏻🖤
This is the best content on CZcams. Understanding how our brains work brings us closer to understanding what it means to be human.
This podcast is quite literally my favorite part of Mondays now. All the information in here is SO important and useful!
I am studying to sit the medical school exam at 38 and I have been smashing Prof. Huberman's podcasts to help understand how to "learn" better, and this has hit so well!! I cannot in any way shape or form thank this man as much as he deserves for sharing these insights to help the general public. I can't wait to introduce my daughter to this podcast. I don't know if this any use, but I am in Australia, so will be sitting the GAMSAT for the first time in September 2023
How did it go?
I’m 42 and I’ve found that I’m learning better now than in my 20s because I picked up learning hacks, developed discipline and understand how to keep my mind sharp. (Exercise, eating/sleeping well, following my curiosity to seek new subjects and applying what I learn)
So there’s a give and take as you get older.
So the material as presented could make one feel hopeless that it’s downhill after say 30 but determination can trump a lot of the odds. Just throwing it out there
Question: Rather than just learning, how do you generate the conditions for greater access to the imagination or creativity?
Oh, nice idea for future episodes. I second this! From what I have gathered about creativity, it is also a kind of brain state or at least skill that you can train, so it should totally be within the scope of the podcast.
Hey Toby (and hopefully Dr Huberman). I'm not sure if it's duplicateable yet, but I had a significant "mental event" around 2 weeks ago and since then my creativity/humor has been off the charts. I've had a mindfulness practice for several years now focusing on emotion. Whenever one arises (esp "negative" emotion) I have tried to feel it as deeply as possible, plumb its depths for information (why is it arising in this situation, what is the underlying belief which has caused it etc). Leading up to the "event" I had a period of intense emotion when my dogs went missing for 2 weeks, and I kept hearing from my balcony from time to time my pup yelping and being beaten on some nearby property I couldn't locate. They are back and all is fine now, but the emotions experienced went deep.
I had tooth pain and smoked some Mary J for pain relief. It seems a high-sativa strain. This time with high positive emotion at the return of my dogs, I was feeling as deeply as I could and giving thanks to the universe or something (I am an atheist, so it was generalized). I had a sudden golden light-show inside my head (like hallucinations inside my skull but not external) and "entities" were arranged in a circle around me - my dead mother and grandmother, Jesus, Gaia and Anubis. They were all speaking to me and to each other. The feeling was joyous, everything about the event positive.
I've had no more "light shows" since, but my brain is different. Thoughts "arise" from nowhere faster than I can track them - pithy sayings, answers to questions, but mainly jokes. The "entities" though not as vivid as they were in the event, appear and say stuff then disappear again inside my head. My symptoms (as if this were an illness) are like a manic phase of bipolar, but no recklessness and I sleep as soon as my head hits the pillow. The "entities" joke all the time, so I'll be walking along and suddenly burst into laughter which earns strange looks from passers-by. I am getting more creative ideas faster than I am able to record them, so I've mostly given up trying. I just enjoy them as they arise.
I really want to know what has happened to me and why. As an atheist I was a little concerned that I'm now speaking to Jesus, Anubis and Gaia on a daily basis, but that isn't so important anymore. I've just assumed they are representative of maybe archetypal parts of me. I am fearful of approaching anyone here in Australia though as our laws are such that I can be forcefully hospitalized and forced to take dopamine-inhibiters if deemed to be bipolar or schizophrenic. I don't think this is an illness, and if it is, I don't wish to be cured. Wouldn't mind a play inside an fMRi machine to have a poke around, but 2 days after the event, and sporadically since I've had Paul Revere gallop through my brain yelling "the white coats are coming!" Was funny the first time.
The marijuana seems significant. I have smoked it since and it returns several of the mental states present during he "event" and I'd like to test it also to see if/why it is. Most thoughts I have now seem to have an emotional tone, like extra information that contains subtle nuances, like my limbic system is somehow integrated into information processing. Maybe this is where the creativity and humor is coming from? So Toby, maybe this points to emotional processing having something to do with increased creativity, like emotion is a doorway to it.
@@adam1adam1 I sense your intention here was to be helpful, so I'm gonna try being gentle. You are delusional. The pathologizing of human cognition is a disease of the mind perpetuated by big pharma. I have no dis-ease dude. Everything is better than ever. If one of these voices got nasty, I'd tell it to STFU and if it persisted I'd boot it.
The laws in Australia where I live are such that someone with a "different" brain such as mine (which I have engineered myself to be like it is) can be locked up against their will and forced to take dopamine inhibitors. Been there. My children were removed and I was refused access to even speak with them, because I was "delusional" (thought crime). After 2 months of this, I managed to escape. They sent the police after me. I managed to get to another psychiatrist to get a second opinion and force them to release me. Took another 8 months to get my kids back.
They locked me in a concrete office block. No access to exercise other than sit ups and push ups. No socialization except with other patients. No access to anything green or living except a pathetic fern clinging to life at the corner of the 5mx5m concrete "yard". The patient next door would scream most of the night and bash on my door, so I could get no sleep. All this against my will because they needed to help me be normal. How is any of this conducive to "mental health"? Like any psychiatrist would even be able to recognize it, or human happiness for that matter. Fuck normal! Who the fuck would want that if they were blessed with a brain that was different?
So I had to sit there, unable to maintain a meditative concentration for 4 breaths due to the medication, and listen to people 2 standard deviations lower in intelligence than me, who insisted my brain was broken. Not a single psychiatrist I met in there was even fit to be called human. They were all miserable, judgemental cunts. The only people I got on with were the nurses and inmates.
I had a visit week 2 from a Buddhist nun who reminded me of the precepts, and whose presence was the polar opposite of the psychiatrists. This 1hr talk gave me the strength to get through my hell for the rest of the time I was in there. I focused of the other patients, listened to them, and tried to be present for them. I had to develop a completely new mindfulness practice due to the drugs, and still have it to this day.
Took me 4 years to recover from the effects of the drugs. I'm not sure my brain will ever be what it could have been without them, but I'm happy where it's at now. Seek "help" from fuckwits that can't even heal themselves? "Doctors" who treat an organ they don't even fucking look at to diagnose illness? The profession with the highest rate of suicide? If they had any skill at healing, why can't they heal themselves?
I thank you for your concern and your instinct to help, but there's nothing to be concerned about. It is not bipolar (sleep is fine, no recklessness despite other "manic" "symptoms"). The voices are me dude. These are simulated beings. Part of my Dunbar number. How is it possible to pathologize human happiness and flourishing. THAT is delusional.
@@adam1adam1 The human brain is the most complex thing in the known universe, yet you believe you can diagnose problems in it from a CZcams comment? No scans, no medical history. You think you are that good. Considering the mathematical certainty of such complexity leading to unpredictable chaos, your hubris is unmatched in any scientific field we have. But you studied for 8 years so it's justified? And because you have studied, no other way of viewing human consciousness is valid? Where did you learn this? Is there a course in your study called Stupid Hubris 101?
@@alaricgoldkuhl155 Sweet! It's like you created a new thick trunk synapse. Also maybe God is suggesting you rethink the Atheism thing?
I use Mary Jane to access my feelings, both emotional and physical, daily. I haven't needed to increase my doses and believe I won't need it some day- once that trunk synapse kicks in...
I'm an older dude and a musician, we call it chunking when learning parts in short segments at a time. This works for sure. Thanks, these episodes have been very good. BTW Iced in over in Huntsville Al. airport the stress breathing is working...
You help set my day for success with useful tools I can use right away and because you explain how we function, I stopped blaming myself and thinking I'm weak, but instead just make better decisions, based on understanding how we function as a species. Thank you, You're The Man, Huberman.
Came across this at a point where I'm studying for my MD final exams..and couldn't have been more grateful for it! Truly genius!
You have to know I just started this podcast outside at -15 below in MN , standing for 10 mins looking next to the Sun for my daily light therapy! I’ve been practicing about 3 wks now! What a difference!!! I’m an adamant follower of your work! Thank you so much !
So cool! I find myself looking forward to Mondays since you started these podcasts! Thanks for the fascinating content :)
This is why you learn from your mistakes and should embrace them!!!! Don't FEAR them! The issue comes with people's emotional clutter that makes them feel mistakes are bad and they are doing something wrong!
Listening to this before going to my bouldering session, helped me perform better and enjoy it a lot more. Every time I couldn't solve a problem, I just told myself that it was a great learning experience. So cool!
Hey, Dr. Huberman. Psychotherapist here. Been listening since the beginning and am a huge fan. I have a question for your office hours episode on this topic, which I believe airs next week. You’ve talked about how to offload the emotional impact of single episode traumatic experiences on episode 3 (EMDR, experimental pharmacology). I’m familiar with these, but I was wondering if you could talk about scientifically supported behavioral interventions for complex PTSD/developmental trauma. I have a harder time finding practical information on this topic.
I am also interested to know this
I'd also be really interested in an answer to this.
Have a look at Irene Lyon on CZcams. She talks about calming the nervous system in relation to trauma. Also poly vagal theory. How we learn as babies and small children. Attachment is everything. Stephan Porges is also on you tube talking about poly vagal theory. He has books but they are complicated theory. I don't know if Andrew would agree but everything that happens to you is stored in the nervous system. Your brain interprets messages of safety or threat from the nervous system. I am just someone who has been trying to heal my developmental trauma. Best thing I have learned so far is that it is my nervous system, not me.
I’ve been studying iRest meditation with Dr Richard Miller. One of the practices involves incorporating opposites (of thought, sensation, feelings). I have found that section of the practice very impactful. He has a book out “the iRest program for healing PTSD” he’s done a lot pf work for military populations, homeless shelters and complex PTS
hey Ross, thanks for asking for this - it's something I also wondered about when I listened to that episode. You might be familiar but Dr. Gabor Mate has some great and practical books on developmental trauma. and I would point at MDMA therapy for PTSD.
Thank you Dr. Huberman. You are helping people who have become helpless after reading selfhelpbooks.❤️🙏selfhelpchampion
This was SO good !
As I was listening - I got flash backs to my early childhood - how I was punished for not doing things perfectly- I was expected to get things right the first time. And when I didn’t, there was lots of yelling & shouting & hitting & threats of being sent away!! - I developed such a state of anxiety, my body temperature was always very cold, & I couldn’t do my daily poop ! My parent told me it was my fault bc I was too scared to eat fruit. - I think it’s because I was in a state of constriction for most of the day.
> When I went to school, I was scared even further by adults who yelled & hit me if I made a mistake; and so it interfered w. my ability to learn & grow. > I spent my life repeating that experience- by default recycle.
> Today I am retraining myself & allowing for mistakes & awkward phases of learning. It’s a great challenge to my ego ; but that’s ok.
So glad I found this channel ! 👋
Thank you so much for this episode. This episode gave me the know how this week at work to JUMP right into a new Data Analytic system at work. Most of the time I would proscratinate and judge the Change. But this show has been remarkable allowing me to stay engage and not approach the change as a chore. Many thanks brother.
Great job Prof Huberman!! Transformation of educational system needs to happen!! This is the type of stuff I wished I learned in school.
I'm a 50+ year old man, and I love learning. When I was in school, I hated it.
I have been telling my piano students to embrace mistakes as part of the learning process. I love how you explained why this true! And also why extreme anxiety is not the goal, but to bring your state to an appropriate level of frustration while embracing the experience as a step in the right direction. The dopamine + adrenalin connection for plasticity! Thanks!
You're transforming lives! Knowing the mechanisms from the lenses of neuroscience is very helpful! Thank you very much for the kind help! love, wishes and respect from India!
I am speechless at this info.
There are times during the podcast that I stop the podcast and realise that I was doing this subconsciously the other time only this times this man is telling about the actual reasons for them. Great respect for you sir!
Funny thing, yesterday i bought pencils and paper to learn drawing and listening to you sent me back to ten years ago when I started learning spanish, today I am fluent in this language, and i see all the steps wich you describe, errors, frustration, pleasure, achievements and finally ease and success. I am a 67 years old Frenchman. Have a very nice day.
Thanks for sharing, you're an inspiration.
J'apprends actuellement le français et c'est difficile, mais je sais que je le parlerai couramment à l'avenir. Merci beaucoup !
@@realOrdchi Je vous souhaite plaisir et succès, la langue française est un peu complexe mais très belle.
@@mac2658 Merci. Je suis d'accord avec vous, la langue français est vraiment belle !
And I wish you great success and fun with learning how to draw. "A picture is worth a thousand words", so it may be even more useful than learning a language. :-)
Muy bueno!
I’ve been following your work. I’m a huge fan. I’m a musician and I’ve been struggling to learn specific things on the guitar and this episode just gave me the key to understand something that I’ve been not paying attention to, and that is the trial and error. I normally stop when I start making mistakes because I don’t want to memorize the mistake. But now that I look back I realize that all I’ve learn in music has been through almost everything you just talked about. I can’t be grateful enough. You are one of the remarkable men of my time. You’re fuel and inspiration for me. Thank you 🙏
I am also a guitarist and it is going to be interesting to see how this repeated mistake process works out as it goes against conventional advice to practice perfect. I have noticed that you can improve overnight and achieve things that were beyond reach the previous day.
This episode goes directly against the sacred wisdom of "perfect practice makes perfect" (a modification to the adage "practice makes perfect"). I'd love to hear Andrew's response to this. Are these two methods at odds with each other, or perhaps there is something else going on.
Thank you, mr. Huberman for what you are doing! It has a really huge impact on me and the way I want to live. Every episode of this podcast foster my hunger for knowledge more and more. As your expression - you are a beautiful human being, and you are also an example of the true direction of the world and society has to move.
I am addicted to HOBERMAN. Knowledge is power. I never thought that ever I will stop seeing some stupid films and programs, but I have. I can’t get so much knowledge, as he serves us. What a way to explain his vast scientific knowledge to us in simple way. I have done so much changes( good) in my life. Life style changes is the only way to a better life. My daughter dr. Sona is also listening to his podcast..when at age of 79 if I can do then anyone can. Every night I hear his podcast. Lots of love and thanks to you dr. HOBERMAN.