Huberman Lab Podcast: Skill Learning and Physical Performance
Host
- Andrew Huberman, professor of neurobiology and ophthalmology at Stanford School of Medicine.
- Podcast focuses on science and science-based tools for everyday life.
- Separate from teaching/research at Stanford, provided at zero cost to the public.
Sponsors
- Belcampo Meat Company: Regenerative farm, organic and grass-fed meats. Offers 20% off with code 'Huberman'.
- InsideTracker: Personalized nutrition platform using blood and DNA data, 25% off with code 'Huberman'.
- Athletic Greens: All-in-one vitamin mineral probiotic drink. Offers travel packs and a year supply of vitamin D3/K2 with code 'Huberman'.
Episode Focus: Skill Learning
- Types of Skills: Open loop (e.g., throwing darts) and closed loop (e.g., running).
- Components of Skill Learning: Sensory perception, movements, proprioception.
- Movement Sources: Central Pattern Generators (CPGs), Upper Motor Neurons, Lower Motor Neurons.
Key Questions for Skill Learning
- Is it open loop or closed loop?
- What should I focus my attention on (auditory, visual, proprioception)?
Importance of Errors
- Errors cue the nervous system for change.
- High repetition rates of movements, even with errors, accelerates learning.
- Errors open the window for neuroplasticity.
Post-Training Session
- Post-learning idle time (1-10 minutes) allows the brain to replay motor sequences backward.
- Sleep is crucial for consolidating learning.
Metronoming for Advanced Practitioners
- Using a metronome to set cadence and increase repetitions per unit time.
- Useful for speed work and skill proficiency.
Visualization and Mental Rehearsal
- Engages upper motor neurons similar to actual movement.
- Effective when combined with physical training, not as a replacement.
- Visualization can lead to 13.5%-35% strength gains, but physical training leads to 53% gains.
Supplements and Physical Training
- Alpha GPC: Increases power output, modestly improves cognitive function, and growth hormone release.
- Dosage: 300-600 mg for physical performance, 1200 mg (3 doses of 400 mg) for cognitive benefits.
- Caffeine may aid in motivation but timing is crucial to avoid sleep disruption.
Practical Protocols
- Early Sessions: Focus on high repetition, making errors, and immediate post-session idle time.
- Subsequent Sessions: Use focused attention on specific aspects of movement and integrate external cues (e.g., metronome).
- Visualization: Supplement physical training with 15 minutes/day, 5 days/week for 12 weeks.
Tips for Range of Motion
- Cerebellum Role: Visual field expansion increases physical range of motion.
- Move eyes to the far periphery to increase range of arm/leg movements.
Final Thoughts
- More repetitions and errors lead to faster learning.
- Idle time and sleep are critical for skill consolidation.
- Metronome and visualization are useful tools for advanced learning.
- Customize protocols to fit individual needs and lifestyle.
Call to Action
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- Support via Patreon and check out sponsors for discounts.
Thank you for your interest in science and your support of the Huberman Lab Podcast.