Summary
In this episode of The Huberman Lab Podcast, host Andrew Huberman discusses neuroplasticity, which is the brain and nervous system's ability to change itself. He explains that neuroplasticity mainly involves removing connections that don't serve our goals well and that developmental plasticity occurs from the time we're born until about age 25. After age 25, in order to get changes in our nervous system, we have to engage in a completely different set of processes. Huberman also discusses the different forms of neuroplasticity and how to access neuroplasticity depending on how old you are and depending on the specific types of changes that you're trying to create.
Huberman explains that the brain can still create new connections and add new functions through the process of making synapses between neurons stronger and removing connections. Deficits and impairments in our sensory apparatus can also create plasticity. The neocortex is designed to be a customized map of our individual experiences, and neuroplasticity also includes the ability to create maps of emotional experiences, such as trust or mistrust in certain individuals.
To achieve neuroplasticity, the first step is recognizing the desire to change something, which cues the brain and nervous system to engage in reflexive actions differently. The brain releases specific chemicals that allow for changes to occur, but protocols need to be followed to achieve these changes. Attention is crucial to change, and critical periods for change in the brain are not as rigid as once thought. Neuroplasticity can occur in adulthood, but attention and deliberate effort are necessary.
Huberman discusses the experiments conducted by Merzenich and his team to prove that the adult brain is very plastic and can change. The experiments involved subjects paying attention to subtle differences in the distance between bumps on a spinning drum and pressing a lever when the distance changed. The researchers found that when subjects paid careful attention, two neurochemicals, epinephrine and acetylcholine, were released, which opened the gate for neuroplasticity. Acetylcholine acts as a spotlight, amplifying the signal of the input, while epinephrine provides alertness.
The speaker discusses ways to access plasticity and increase focus. They emphasize the importance of alertness, which can be achieved through a good night's sleep and caffeine. They also discuss ways to increase acetylcholine levels, including using supplements or cholinergic drugs, but caution against relying on them too heavily. The speaker suggests that mental focus follows visual focus, so increasing visual focus can lead to better mental focus.
Finally, the context discusses neuroplasticity and how it occurs throughout a person's lifespan. The importance of being alert and paying attention during learning is emphasized, as well as the benefits of engaging in non-sleep deep rest and deep sleep after learning. The context also mentions the use of pharmacological practices, such as caffeine and nicotine, to support heightened levels of alertness. The importance of repetition and reward in plasticity is also discussed. The context encourages listeners to ask questions and leave comments for future episodes on neuroplasticity.
