Summary
The Huberman Lab Podcast, hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, discusses science-based tools for everyday life. In this episode, the focus is on skill learning and specific protocols that can help individuals learn more quickly, embed the learning, and remember it. The episode also touches on the topic of mental visualization and its importance in skill learning. The host also briefly revisits the topic of temperature and clears up some misunderstandings about cooling and heating the body.
The podcast discusses the effects of caffeine on athletic performance and how it can either help or hinder performance depending on whether or not the person is caffeine adapted. The host offers a tool to relieve the side stitch or side cramp when running or swimming, which is due to the contractions of the diaphragm. The way to relieve it is through the double inhale exhale, which changes the firing patterns of the phrenic nerve. The podcast also talks about open loop and closed loop skills and the three components of any skill that involves motor movement: sensory perception, actual movements, and proprioception.
The context discusses the importance of repetitions and errors in learning a new skill. Studies show that errors play a vital role in learning as they cue the nervous system to make changes and open the door for neuroplasticity. The podcast also discusses the best way to learn a skill and when to introduce slow learning. Super slow movements can be beneficial once you are hitting success rates of about 25 or 30%. The cerebellum is an incredible structure that's involved in movement and can increase flexibility and range of motion. Mental visualization and rehearsal can supplement physical training and skill learning, but it is not a replacement for physical performance.
The podcast episode discusses the benefits of mental rehearsal and visualization in improving physical strength and skill acquisition. While mental rehearsal can lead to increases in strength and skill, the effects are not as great as actual physical execution. The podcast also mentions the compound alpha GPC, which has been shown to improve power output and cognitive function in older populations, and can support skill learning when combined with caffeine. However, there is no magic pill that can replace the importance of motivation and focus during physical training.
