Using Failures, Movement & Balance to Learn Faster | Huberman Lab Podcast #7

Summary

• This is an episode of the Huberman Lab Podcast, in which the host, Andrew Huberman, discusses science and science-based tools for everyday life
• The podcast is sponsored by Headspace, Athletic Greens, and Madefor
• The topic of the episode is using failures, movement, and balance to learn faster
• Failures can be used as learning opportunities if approached with the right mindset
• Movement and physical activity can enhance learning and memory formation
• Balance and vestibular function play a role in learning and memory
• Attention and focus can be improved through vestibular training
• The vestibular system can also be influenced by light and visual information
• The role of the cerebellum in learning and memory is not well understood, but it may be involved in error correction and the prediction of future events
• The "embodied cognition" hypothesis suggests that physical experiences and movements influence cognitive processes
• Incorporating movement and physical activity into learning can be beneficial
• The importance of sleep for learning and memory consolidation should not be underestimated
• The human brain has the capacity to shift its representation of the outside world, especially in young individuals
• The signal that triggers this plasticity is the making of errors
• When errors are made, the nervous system releases neurotransmitters and neuromodulators that lead to changes in the circuitry
• Humans do not like the feeling of frustration and making errors, but it is a necessary part of the learning process
• Practice and repetition are important for learning, but it is also important to pay attention to the errors being made and to approach tasks with a beginner's mind
• Dopamine is released when the correct behavior is approximated, even just a little bit
• The brain and nervous system do not understand frustration as an emotional state, but rather respond to the neurochemicals released during the learning process
• The key to improving a specific aspect of motor behavior is to try a number of different parameters until the desired behavior is approximated, and then working to make it consistent.
• Errors are important in motor learning because they signal to the brain that it is plastic and can change.
• Plasticity can be specific to a particular skill being learned, or it can be more general.
• As an adult, shorter, intense learning sessions are more effective than longer ones.
• It is important to focus on one aspect of a skill at a time and not introduce too many new errors.
• The ultradian cycle refers to a 90-minute period during which a person can focus on learning effectively
• Making errors during a learning activity can stimulate the brain to change and improve performance in that task
• Most people can only handle one to three of these intense learning sessions per day
• Bad events can create a lifetime memory and strong emotional connection
• Emotions can enhance learning, but excessive negative emotions can hinder learning
• Learning can be enhanced through sleep and rest after a learning session
• Children can learn faster and more efficiently than adults because they are naturally in a "performance-enhanced brain milieu"
• It is important to find the time of day when one's mental acuity is highest and use this time to engage in learning activities that involve making errors
• Engaging in activities that involve making errors creates a neurochemical environment in the brain that can enhance learning for at least an hour afterwards
• It is important to practice activities that involve making errors for 7-30 minutes at a time, and to find pleasure in the frustration of making errors
• It is also important to vary one's learning activities in order to prevent boredom and maintain motivation
• It is important to set specific and achievable goals in order to track progress and stay motivated
• It is important to take breaks and rest in order to consolidate learning and avoid burnout.
• Inhaling deeply and exhaling slowly can help to increase alertness
• The vestibular system, which is responsible for balance, can be used to access neuroplasticity
• The semicircular canals in the inner ear, which are responsible for balance, can be influenced through physical movement
• The vestibular system can be influenced through activities such as inversions and lateral movement
• Neuroplasticity can be increased through engagement with the vestibular system
• Gravity and movement in relation to it can affect neuroplasticity by releasing neurochemicals that signal the brain to correct errors quickly
• To take advantage of neuroplasticity, it is important to be at the right level of autonomic arousal, have a contingency for learning, and engage in activities that involve a sensory motor vestibular mismatch
• Children tend to have more dimensionality in their movements than adults, which may contribute to their ability to learn faster
• As the brain ages, there are structural changes that can affect neuroplasticity, and engaging in activities that challenge the brain can help to maintain neuroplasticity.
• Neuroplasticity is the ability of the brain to change and adapt over time in response to different experiences and stimuli
• Yoga practices may involve elements of neuroplasticity, but more research is needed to understand the mechanisms behind these practices
• Understanding the mechanisms behind neuroplasticity can allow for more flexibility and adaptability in achieving goals related to neuroplasticity
• The goal of this podcast is to provide insights into the underlying biology of neuroplasticity and to allow listeners to tailor their learning needs related to neuroplasticity
• Subscribing to the YouTube channel, asking questions in the comments section, and leaving reviews on Apple and Spotify can help support the podcast.