Huberman Lab Podcast: Science and Science-Based Tools for Everyday Life

Introduction

• Host: Andrew Huberman, professor of neurobiology and ophthalmology at Stanford.
• Purpose: Provide free information on science and science-based tools.
• Independence: The podcast is independent of his duties at Stanford.

Sponsors

1. Headspace

• Function: Meditation app.
• Benefits: Facilitates meditation; meditations backed by scientific studies.
• Promotional Offer: Free month at headspace.com/specialoffer.

2. Athletic Greens

• Function: Probiotic drink with vitamins and minerals.
• Benefits: Provides comprehensive base of vitamins and minerals; probiotics for gut microbiome health.
• Promotional Offer: Annual supply of vitamin D3 K2 and 5 free travel packs at athleticgreens.com/huberman.

3. Madefor

• Function: Behavioral science company.
• Benefits: 10-month program for positive habits and growth mindset; scientific advisory from experts.
• Promotional Offer: 20% off with code Huberman at getmadefor.com.

Topic of the Day: Improving the Nervous System

Introduction to the Nervous System

• Components: Brain, spinal cord, and connections with organs.
• Functions: Behavior, emotions, sensations, thoughts, beliefs.
• Human Capacities: Ability to consciously change the nervous system.

Science of Neuroplasticity

• Motor Movements and Balance: Crucial for accessing changes in the nervous system.

• Types of Neurons:

  • Lower Motor Neurons: Located in the spinal cord; execute movements.
  • Upper Motor Neurons: Located in the motor cortex; responsible for deliberate actions.

• Central Pattern Generators (CPGs): Control repetitive patterns such as breathing and walking.

Errors and Plasticity

• Importance of Errors: Signals the brain that it needs to change.
• Key Neurotransmitters: Epinephrine, acetylcholine, and dopamine; essential for plasticity.
• Tolerance to Frustration: Crucial for learning and plasticity in adults.

Classical Studies and Incremental Learning

• Key Experiment: Use of prism glasses to change sensory motor maps.
• Results in Adults: Incremental learning allows high plasticity.
• Contingency: Needing or intensely wanting a change accelerates plasticity.

Specific Behaviors for Plasticity

• Errors: Small doses of learning with errors allow plasticity.
• Vestibular System: Key for plasticity via balance and sense of novelty related to gravity.
• Recommended Activities: Yoga, gymnastics, activities that include inversions and lateral movements.

Organization and Learning Strategies

• Ultradian Cycles: 90-minute periods for better learning.
• Short Term Errors: 7 to 30 minutes of intense effort more effective than prolonged episodes.
• Ideal Time: Find moments of high mental acuity for learning.
• Use of Dopamine: Learn to associate errors with something positive.

Practical Conclusions

• Limbic Friction: Adjust the level of autonomic arousal: calm and focus.
• High Contingency: Strong need or desire facilitates plasticity.

Final Remarks

• Importance of Vestibular Balance: Emphasize novelty in movement for neuroplasticity.
• Youth Capacities: Young people show natural flexibility, which decreases with age.
• Advice for the Youth: Seek broad education and find what you are passionate about.

Thanks and Ways to Support

• Comments and Reviews: Leave comments on YouTube, Apple, or Spotify.
• Sponsors: Support sponsors like Headspace, Athletic Greens, and Madefor.
• Supplements: Information about supplements at thorne.com/u/huberman (20% discount).

Upcoming Episodes

• Continued Topic: More on neuroplasticity and its continued application.
• Final Note: Importance of focus and repetition for plasticity.