Using Failures, Movement & Balance to Learn Faster

Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, introduces the Huberman Lab Podcast. The podcast aims to provide zero-cost scientific information and tools for everyday life. Huberman expresses his gratitude to the sponsors, including Headspace, Athletic Greens, and Madefor, and offers special discounts for his audience. He sets the stage for the episode's focus on how to positively change the nervous system through specific actions and behaviors.

The episode delves into the role of movement and balance in altering the nervous system. Huberman explains that these activities offer pathways to change the nervous system, even beyond learning new movements or improving balance. He introduces the concept of neuroplasticity and promises a clear explanation of the science behind it, focusing on practical tools and mechanisms rather than gimmicks or hacks. The discussion highlights the importance of motor commands and the potential for behavioral changes to induce neural adaptations.

Huberman clarifies misconceptions about exercise and its direct impact on neuroplasticity. While exercise is beneficial for overall health, it does not inherently induce neural plasticity unless certain conditions are met. The episode emphasizes the need for specific behaviors that are different enough from one's usual activities to trigger the necessary neural changes. The discussion also touches on the importance of adaptive changes in the brain and the goal of selective brain enhancement rather than indiscriminate memory improvement.

The podcast explores the intricacies of neuroplasticity, focusing on motor learning. Huberman discusses the difference between upper and lower motor neurons, central pattern generators, and the significance of errors in learning. He explains that making mistakes during the learning process is crucial for signaling the brain to adapt and change. The episode also covers the importance of dopamine release when approximating correct behavior, which facilitates plastic changes in the brain.

Huberman reviews the principles of neuroplasticity discussed in a previous episode, emphasizing that the brain changes in response to specific neurochemical releases, particularly acetylcholine, epinephrin, and dopamine. He explains that these chemicals must be released in the right quantities and at the right times to allow neural circuits to be marked for change, which typically occurs during sleep. The episode reinforces the idea that not all experiences change the brain, contrary to popular belief.

The discussion centers on the role of neurochemicals in learning and the importance of making errors as a signal for the brain to change. Huberman explains that errors trigger the release of neurotransmitters and neuromodulators, such as epinephrine and acetylcholine, which increase alertness and focus. He also discusses the role of dopamine when the learner starts to approximate the correct behavior, allowing for rapid plastic changes in the brain.

Huberman discusses the concept of incremental learning, particularly in the context of motor skills. He uses the example of learning free throws in basketball to illustrate how short, focused learning bouts can be effective. The episode emphasizes the importance of making errors during these bouts to signal the brain for plastic changes. Huberman also explains that the adult nervous system can engage in significant plasticity, but it requires smaller increments per learning episode compared to younger individuals.

The episode highlights the Knudsen Lab's findings on the power of high contingency in learning. Huberman explains that when learning is crucial for survival, such as finding food, the brain can exhibit dramatic plasticity similar to that of young individuals. He emphasizes the importance of the seriousness of the contingency in accelerating the rate and magnitude of plasticity, suggesting that the brain's capacity for change is influenced by the importance placed on the learning.

Huberman explores the vestibular system's role in enhancing plasticity through novel experiences related to gravity. He explains that engaging in new motor behaviors that disrupt the relationship with gravity can trigger the release of neurochemicals associated with learning and adaptation. The episode encourages finding safe ways to explore the vestibular motor sensory space to create a conducive state for learning and plasticity.

The discussion continues on the importance of the vestibular motor experience in facilitating plasticity. Huberman emphasizes the need for novelty in motor behaviors to create a neurochemical state that enhances learning. He advises against dangerous practices and suggests that even simple changes in movement, such as trying a different swimming stroke, can be beneficial. The episode reinforces the idea that the vestibular system is a valuable portal to neurochemical states that favor plasticity.

In the final paragraph, Huberman addresses the topic of supplements and their role in enhancing sleep and neuroplasticity. He stresses that while supplements can be useful, they should not replace behavioral practices. The episode concludes with a partnership announcement with Thorne, a supplement company, and offers a discount for the audience. Huberman also previews the next episode, which will further explore the topic of neuroplasticity.