Summary
In this episode of The Huberman Lab Podcast, Andrew Huberman discusses how to change the nervous system for the better by focusing on movement and balance. He explains the different levels of neurons involved in controlling behavior, including upper and lower motor neurons and central pattern generators. Huberman emphasizes the importance of making errors and experiencing frustration as the signal that tells the brain it's time to change. The podcast discusses the concept of incremental learning as an essential tool for adult learners to achieve plasticity in their nervous system. The speaker recommends getting a broad education in various subjects and finding one's passion to focus on.
The podcast also talks about the underlying neurochemical system that allows plasticity to occur and specific behaviors that liberate particular categories of chemicals that allow us to make the most of incremental learning. The ultradian cycle is mentioned, which refers to the 90-minute cycle of learning, where the first 5-10 minutes involve drifting, followed by a period of focus, and then a flickering in and out of focus. Making errors for 7-30 minutes during a learning session can liberate chemical cues that signal plasticity needs to happen.
The speaker discusses the best time of day to engage in learning and how making errors for 7 to 30 minutes can create the optimal neurochemical milieu for learning. They also mention that engaging in certain activities, such as playing sports, can enhance neuroplasticity. The speaker introduces the concept of limbic friction, which refers to being too alert or too tired to focus, and suggests methods to regulate autonomic arousal, such as the double inhale exhale or super oxygenation breathing.
The cerebellum in the brain plays a crucial role in recalibrating our motor movements when our relationship to gravity changes. By disrupting our vestibular motor relationship, we can release neurochemicals in the brain that make us better at learning and make making errors more pleasurable. The vestibular system can be engaged through various activities such as yoga, gymnastics, or cycling, but the key is to bring novelty to the vestibular motor experience by being either in a new position or slightly unstable. This is crucial to open up plasticity for learning. It is also important to arrive at learning at the appropriate level of autonomic arousal and set a contingency for learning.
