Thank you for watching. If you enjoyed this topic and episode, please click the "like" button below the episode title and subscribe to our channel here on UA-cam. Thank you for your interest in science! - Andrew
Thank you for the info on learning,I recently noticed how faster and easier it was for me to learn new cover songs but didn't know how or why it was happening so thank you! So how could this apply to fixing the vestibular system that seems to be going awry? I fall alot and have broken my femur, my tiba ,fibula, my hand , would doing the head movements on the regular help with that?
In case if you are reading this Dr .Andrew Huberman i want to really thank you for Giving me the Free natural Tools to improve Myself and to become better person and more healthy , wish you all the best in your Life !
I used to blame my attention span for being distracted and not being able to watch long videos! But while watching this video I almost lost track of time and was very focused and almost remembered everything. One of the best videos about neuro plasticity because of the insights that are very unique and fascinating. These are some points for reference 1. Unlike some other species humans have ability to change the structure of nervous system 2. Example of prism specs that leads to change in position shifting of neuron (Visual, audio, motor neurons) 3. Plasticity can be achieved by introducing errors and embracing the errors and not getting too anxious 4. Neuro Plasticity can occur fast if there is some good reason for it to occur (from example of finding food with prism specs on) 5. So, know the reason for learning something and also the fear if not done 6. try to feel good instead of being anxious on making errors while learning (people who feel good on making errors and dig deeper often perform better than those who get anxious while making errors) 7. Neuro plasticity is less in adults than children (the way to increase plasticity is by introducing incremental learning) 8. Avoid learning too much of information at once. 9. Concept of Limbic friction (trying to change the state of being from too alert to calm and vice versa) 10. Some exercises like NSDR, breathing techniques or Coffee can help from too calm or alert to being at ideal state for learning 11. Identify the times of the day when naturally motivated and in good state for learning Can add some more points if missed..........
Great outline, but is that a really long way of asking if we’re supposed to be doing somersaults before/while learning? Because I’m still wondering how we’re supposed to implement the vestibular part 😅
@@dmay4433 this left me confused as well. he partly talked about this starting 31:13 and the way i interpreted it is to just practice a wider range of movement but not sure when exactly. ALSO now i'm realizing he might've meant engaging the 3 planes of movement aka pitch, yaw and roll possibly to help with learning but idk man 😭
If Prof Huberman reads these comments hopefully he'll find these and make a podcast expanding upon this concept of what integrating all three parts of the neuro systems to optimize learning. Maybe it's like when I review whatever my son is learning while we hike/cycle so he's getting new environmental stimuli (auditory/olfactory and sometimes gustatory if we snack during ouring) as well as physical. I must admit, I'm only starting the video 😅
I do love the 2 hours plus videos… I actually prefer videos that are 2 hours plus. I could listen to them while doing my daily tasks. But these past short videos are just a powerful punch of “FOCUS” Thank you Professor, please keep them coming!
Summary of Huberman Lab Episode on Neuroplasticity: Neuroplasticity: The brain changes through errors, focus, and consolidation during sleep. Adult Learning: Slower than in children; requires effort, motivation, and stakes. Key Tools: Embrace errors; frustration signals change. Focus intensely for 7-30 minutes. Use 90-minute focus cycles for better learning. Attach rewards to effort to boost dopamine. Takeaway: Mistakes + persistence = growth.
I have no words , But I will say I love you ❤️ and you incredible service to humanity. There was a time when I used to listen songs but now it's huberman sweet podcasts. Thank you ❤ Love from Afghanistan
Dr. Andrew huberman! I don't know how to thank you for the incredible works you're performing for both common people and students who are willing to become a doctor in the future, Since I started watching your podcasts my knowledge and perspective towards medicine has radically changed. Because of you I started to decide following path of neuroscience and neurology You and people like you are God given blessings to humanity. Again thanks a million for what your giving people.
I started watching your amazing science videos a few weeks ago. What I find amazing about your videos is that they very often have an impact on me, and I didn't even know it! Learning from your teaching how so many behaviors and things matter so much is changing the way I look at the world. It also helps me understand things I didn't understand in the past. I am very grateful to you Andrew and want to thank you so much for what you are doing.
I am training for stenographic court reporting, and I'm in my 50s, and I've met a lot of people my age learning this, and we struggle to remember outlines (think of piano chords that use multiple keys -- we have a series of keys to press that represent different sounds and words/phrases). It's similar to learning a language. What you explained here is something I am trying immediately. We have to take tests to pass speed levels, and it's failure after failure after failure, and it is extremely frustrating. It hurts a lot, and it's easy to want to just give up. Even just practicing an outline -- press it over and over and over -- look at it and see it's wrong 3 out of 6 times. DOH! Sit with the frustration and keep working at it. And I can see when I am getting closer to hitting the right keys for a word I struggle with. And to find that actually helps me neurochemically to learn this stuff? YEAH!!! So with the need for a failure component here, I am all set! Short learning sessions at the times I'm able to arrive at a practice session with the right amount of urgency to learn but calm enough to think clearly. A perceived urgent need -- I want to finish all my speed levels and GET TO WORK already!!!! Few people finish this in a few years. Will keep you posted on how this goes.
Listening to this whilst standing on one leg. I gather that i will learn faster. Jokes aside, thank you Andrew Huberman for YOUR interest in teaching science. You have changed my life is so many ways with your comprehensive topics and your unwavering desire to teach. Thank you
Mr. Huberman is absolutely right. After long years of QiGong .. you get an internal understanding for what he is teaching here. You can change so much .. With the right Focus.. the right breathing.. and also giving your body/brain the time to adapt to the change. Im fascinated how he breaks it down what it needs Step by Step. Thank you so much Mr. Huberman.
Dr. Huberman is spoiling us. Firstly great videos which brought so much information, now the essence from those videos. Endlessly grateful. Thank you Dr.
You are really an amazing person , whose talk is remarkable and logical. There is no chance that anyone can provide better self improvement techniques which are natural and not forcefully applied to our body ❤❤❤❤❤❤ Thankyou so much..❤
Having trained in BJJ many for 20 plus years and other things I have learned, the concepts explained so clearly here really help me to refleced on my personal experience of learning , being frustrated and persevering to learn/ and the role of motivation. It also has helped me to understand areas where I have not been successful. As a 45 year old this will help with future learning! Will rewatch this again and take notes. Excellent, and thank you, Dr. Huberman.
I enjoy these a lot myself. Since these are posted on Thursdays, they are part of my 'self-defense practice' day. They’re not as intense as my strength training days, so they help me get into the flow as I tune in.
I just started the DC program at Parker University in Dallas. I’m a returning student and I’m watching this to help me learn. I also just missed you speaking there. I hope you come by again! I’d love to meet you. You were essential in taking a step in my new career path.
Thank you for all these wonderful insights that cover such amazing topics to be better mentally, physically, emotionally and spiritually through science and education. I've learnt so much ..thank you. May you be blessed and remain one of the best. As they say you are the GOAT. We appreciate you! Gratitude from a 🇿🇦 fan.
I should probably just send an email, I'm gainfully employed....ie management, also homeless, I've been using Sativa strain cannabis to activate my hyper focus....it works, so long I am not bothered....is this a real benefit or a perceived effect
From Indonesia thank you Dr. Huberman, your lectures I think solves many of my daily problems, very applicable, very very valuable that I could imagine ❤
Dr. Huberman, thanks for an amazing episode! This episode was very informative. Four major aspects of learning were discussed: 1. Limbic friction, 2. Making errors, 3. High contingency situations, 4. Vestibular/motor/sensory relationship. Items 1 & 2 were discussed in depth and clear protocols were given in regard to how to best utilize those aspects of learning. However, it remains a little unclear to me as to how items 3 & 4 can be utilized in our everyday learning experiences to enhance neuroplasticity. In regards to high contingency situations, could we benefit from (for lack of better words) “overthinking” situations and imagining the worst possible outcomes? Or would this type of mindset be more detrimental to our mental health? Additionally, in regards to the vestibular/motor/sensory relationship, could we benefit from being off balance while we do work? For example, standing on one leg and/or standing on a balance board while we work. If so, how long would you recommend doing that for? Regardless if you respond or not, thanks again for the great episode. Really appreciate the work you’re doing! 😊
i wouldn't recommend doing it while you work since you would be overstimulating your system, but i think that it can be great if done before the work to enter in that 'enhanced' learning state
Please Get Deeper in your Teachings and help us understand the complex neurological anatomy and how it is linked with our day to day Lifestyle. As in what components of this study essentially differs in a PHD professor & a normal person. Your contributions to help humanity via this channel is something I can't thank enough of in several lifetimes ❤
Wow, listening to this podcast answered one of my questions, when a person turns into an introvert from being quite open, maybe life experiences forces plasticity to move behaviors towards becoming an introvert. And then, I dream about having all knowledge transferred to our brains using data transfer, leaving us with more time for more stuff. Thank you Dr. Huberman for being an awesome teacher, now how much my brain retains is another story. 😂
Okay I’m like 120 seconds in and I will never view the human nervous system the same way again! 🤯 What and interesting and cool perspective of the impact that NS function has. 😎
Okay I’m back again. I can so relate to the importance of the error system and error feedback within the NS. I say this to my students all the time…you need to make mistakes, mistakes are the best way to learn and improve your skill. Mistakes are not shunned as they are an opportunity for improvement!
My summary: Neuro-plasticity occurs through errors. When you make errors and your brain gets the signal that something is not right: thats when plasticity occurs. Embracing errors and the consequent frustration leads to the best learning. Adoscelent neuroplasticity can be mimicked in adults by tying "hunger" with the learning goal. Incremental learning is essential for adults. We cant download bulks of info as adults. Its a mistake to try and learn a lot of info in 1 learning bout. *BUT THERES ONE WAY FOR ADULTS to get a lot of plasticity: When adults need to learn in order to eat at all, the plasticity is as huge as adolescent subjects. How badly we need that plasticity determines how faster we will learn. Failing repeatedly, as well as telling yourself that these failures are GOOD for us, this is what makes us stand apart: in other words associating dopamine with failures is the key to learning fast. Dopamine is programmable, it’s also released when we do things that we believe are good for us. Attach dopamine to the process of making errors. JUST KEEP MAKING ERRORS FOR 7-30 mins. Seek that frustration. Find pleasure in that frustration. Techniques to cool down when you are jittery: double inhale-exhale (making exhales longer than inhales), NSDR. Techniques to wake up: cold shower, super oxidative breathing (inhaling more than exhaling, like Wim Hoff), Summary: 30:00
Thank you. This is truly fascinating. I've been doing a deep dive on the topic of learning for a while, ever since I started playing instruments and learning music 4 years ago, at the age of 62. It parallels and offers additional enlightenment about all I've discovered so far regarding the concept of adult "super learning".
Very valuable episode. Thank you.! I love the long ones too, but it's virtually impossible to keep up with 2 and 3 hour episodes. These "essentials" really hit the spot. I can extract bullet points and start applying in daily life right away. To invert your tagline just slightly, "Thank you for your [promotion] of science"!
Dr. Huberman, I had an idea that I wanted to share with you that i believe would likely be very beneficial to your listeners as well as to accomplish the purpose that you intend (maybe even increase views and subscribers). If you could please consider providing a test for certain videos similar to this one. If you provided 1 test or maybe 2 (1 being very basic and the 2nd being more advanced) this can support your audience working to retain this very valuable information that you provide. In short, please consider providing a short list of questions that you can discern are important for valuable subject like this one or among your various other generous videos regarding health, I know this would certainly benefit me. Thank you Mr. Huberman.
This is a brilliant idea, for those for whom tests are not too stressful inducing, or maybe, given the topic, for those who are. We can all practice the principles!
This is why the ecological approach to learning is so effective because it allows you to make mistakes from the beginning and develop at a much quicker rate.
We are more likely to grasp things faster if we have a reason. Points to answering the why in every learning. I think the brain response more effectively when there is a clear path defined for it. For example in a new job, if you were told to learn a new skill because you will be solely respomsible for that department, you are likely to learn more through errors than when you know there is a backup of a colleague who is always there to bail you out. In summary: Embrace errors to learn Whats the motivation? Create a reward even if its just the ego thing, it significantly propels you to conquering new stuff Manage how you feel through breathing, NSDR Learn small and incrementally.
What a gift this episode is. Thank you. One thing that would really help is if you explained what you mean by errors. Errors are context dependent, so the explanation is probably hard to define. How do you make errors reading a textbook? Or listening to a teacher? are errors only possible when taking action or engaging with information? Anyway, after listening last night I woke up with a real strategy on how to practice bluegrass today 🎉 The part about frustration, and your comment about how adults tend to react to frustration by abandoning the task and consequently prime themselves to learn the feeling like they can’t do something very well is massively helpful.
Great question. Maybe with reading a text book its the method of "Read to a point, Then Test yourself and ask what You learned? or what key points were" (before writing it down), then check. Listening? You got me beat as Im so lost on this, I cant rewind my teacher (but a podcast i can).
The TL:DR for anyone who doesn't have the time: Andrew Huberman says "the reason why I am so smart is because I suck at skateboarding and never gave up." The fact that he pursued a sport where balance was a condition, and then sucking at it, instead of getting better at skateboarding he was able to spend all of neuroplasticity on neuroscience. 🤣 So, at the end of the day, despite him saying that "hacking" is not the way to go, all of this episode tries to prove that "you just gotta find YOUR hack, bro". 😂 I'm not being mean, I actually love Andrew and have been a fan since his first appearance on the JRE, and Lex before he even started his own podcast. So thank you, doctor! Merry Christmas and Happy New Year! 🥳❤️
Most of us tend to quit at the first sign of frustration when we take on something very difficult-it’s just human nature. But what’s surprising is that this very frustration is what helps our brain grow and adapt in ways I didn’t realize!
That balance-related plasticity you mentioned at the end is a big part of why I am a 67 year old that inline skates as much as possible. My advice to you personally is, stay on that skateboard, and I think you mentioned surfing, as long as you can. 👍🏻
I am learning to play the piano at the age of 56. I absolutely find that practicing in smaller time chunks works really well. Also, once I’ve practiced I try to do nothing for a few minutes.
Can you do an episode on laughter yoga?? I did a 5 day laughter yoga challenge with a group and we self-reported, and the results were amazing 🤩 Interestingly we all felt quite low a few days after the challenge finished and I was wondering if that was a drop in the dopamine baseline…. Thank you for your videos!! I’ve found so much help in them- especially the journaling protocol!!
Andrew can you please do another podcast on the topic of Autism? particularly highlighting post-pubescent and adult prognosis, as well as outcomes and solutions that are both pharmacological and psychological. I found your conversation with Dr Karen Parker interesting, but I wish more relatable topics that surround autism were covered, such as the psychological impacts of autism and how to make sense of behaviors and relatedly their treatments. This is a huge topic that is so incredibly important to thousands of parents and siblings. Your podcasts have informed me immensely over the years, thank you for what you do .
This totally explains why learning new video games are so much easier than things like forcing myself to learn a new language. Video games basically heightens all three molecules, epinephrine, acetacholine, and dopamine. I get so frustrated when fighting a new boss, and every time I do a little bit better, there's tons of dopamine and that frustration now becomes "oh I think I'm starting to get this."
All the newer video games are poison for your brain, like crack. Some of the triple A companies even get in gambling and addiction specialists to help design game loops so they're like this
Hi Andrew, I’ve really enjoyed your podcast over the years and have picked up some great insights along the way-thank you for that! That said, I found myself reflecting on your episodes about adult learning, and I wanted to share some thoughts. Before hearing those particular episode, I felt a genuine sense of optimism about adult learning and neuroplasticity. However, the research you referenced painted such a bleak picture for adult learners that it was honestly quite discouraging. For a while, I even developed a sense of dread about my ability to retain information and continue learning as I age. At times, it almost seemed like anyone past the age of 25 was doomed-on a slow march toward Alzheimer’s and dementia-and that by the time they hit their 40s, they’d be out of luck and forced to rely on elaborate “learning hacks” just to keep their mental faculties sharp. But if that were truly the case, wouldn’t people like Bill Gates, Richard Feynman, Elon Musk, and countless other lifelong learners be adopting drastically different strategies to keep information in their heads? I know you’ve hosted great guests like Terry Sejnowski, who brought a wealth of insight to the topic, and I hope to hear more perspectives like his in future episodes. While I appreciate the research, studies, and the need to better understand the aging brain, I feel like there’s another side to the story that deserves more emphasis: desire, enthusiasm, and drive. When someone doesn’t feel genuinely motivated or interested in what they’re trying to learn-whether it’s out of obligation or sheer necessity-their capacity to retain or engage with the material often suffers. On the other hand, when passion, genuine interest and curiosity are present, people can achieve incredible things, regardless of age. It also seems to me that many of the challenges older adults face in learning-like diminished focus or memory-are as much about lifestyle factors as they are about age itself. Stress, lack of sleep, poor exercise habits, and the sheer busyness of life often play a bigger role than we might realize. If those factors were addressed, I think many adults would find themselves much more capable learners than they assume. Thanks again for your work-it’s clear how much effort and care you put into every episode. Keep it up!
Thank you so much for your efforts in making me curious about the mind. They have helped me a lot in gaining new insights. All the best for your future endeavors....
Would be interesting if someone made a study comparing the Neural Plasticity of athletes in defferent sports heavy in balance like gymnastics, high jump, etc, and compare them with other people in the same age that do no engage in those types of activities.
This is an interesting topic. But it begs the question of how to make brain realize it's doing something wrong, assuming it's some long-established habit. Create conditions under which the person will feel uncomfortable? Like mild electric shocks or what lol?
Subject: Request to Dub Your Videos in Hindi for Wider Audience Reach Dear Dr. Huberman, I hope this message finds you well. Your insightful content has had a profound impact on countless lives, including mine. However, many Hindi-speaking individuals find it challenging to access your valuable knowledge due to language barriers. Would you consider dubbing your videos in Hindi and reposting them on UA-cam? This effort could make your teachings accessible to a broader audience, particularly in India, where many are eager to learn from your expertise. Thank you for your incredible work and for considering this suggestion. Wishing you continued success in spreading knowledge and helping people worldwide. Best regards, GUPTA MEHERA
Question : If making errors is the best method for training adult plasticity, why the prism glasses experiment didnt work well on adults ? A little bit conflicting here, since basically the prism glasses was also training error corrections in term of spatial motor behaviour ? Edit : never mind ! I listened some more and he answered it!
*Not a comment about this episode* Listening to your being a guest on Shawn Ryan presently: "Trad-media" gosh-Dang!!! (Prefer not to curse in text. I said out loud something similar but less PG) That's a great GenX term that should continue use and become part of the lexicon. Thank you for your work. Thank you for your commitment to reading the comments. I'm out to continue listening to you being interviewed.
I would like to ask what is needed for my learning bout in regard to the balance? Andrew said that errors in vestibular, motor and sensory experience (29:00) that cause us to be off balance cause us to think about world differently which in turn cause us to relese more of the beneficial chemicals (Dopamine, non-ephinephrine, acetyl-choline). Is there a practical preperation for this mechanism for my learning session or is it just a piece of info to drive home the argument about the cruciality of making mistakes and appreciating them?
Could you do an episode on social anxiety? It’d be amazing to hear about the neuroscience behind it and practical ways to manage it. Love the content thanks for all the work you do!
Since you asked for suggestions of people to interview…I was thinking today about maybe US memory champion Nelson Dellis, that he might be a cool interview, or Keith Devlin from Stanford, they call him The Math Guy on NPR. Because math problems seem to be an almost international cause for difficulty. Just a thought. And Thanks for all you do. You have an amazing brain.
Quick recap: do hard things. When you think that you do hard enough things, start doing even harder things. Salvation and leaning lies in ever increasing hardness, errors, and perseverance.
Sir, can we say that in child there is neuroplasticity due to failure in movement and neurochemical needed for plasticity is released and child learns faster?
Would taking a cold plunge before a learning session help, since it releases epinephrine and dopamine? Plus adding a cup of caffeinated coffee to increase acetylcholine. Maybe I’ll give this a shot and see if I can finally learn guitar at 53!
Thank you for this. Feedback: After a year, I found your sleep cocktail is problematic for those with CYP2a12 -> which can lead to -> Congenital Adrenal Insufficiency and many ER visits with Metabolic Acidosis. Magnesium increases ACTH bloodwork to be artificially elevated, so will trick Endocrinologists. Also, Arginine reduces Cortisol levels. Doing reverse engineering for health by starting with genetic SNP polymorphism, etc. research is my "new" go to and helps direct physicians who are still "going by the book" of what they learned in med school. LOVE your work. Thank you for all that you do.
Dr Huberman this episode was about motor skills, that is physical movements. But what about quognotic skills? Such as trying to improve playing chess. This is what i am trying to apply what i have learned in this episode. It is an open loop system, with 64 squres and 32 items. A novice cannot even know what his error was, let alone trying to focus on it. Similarly visualization is very difficult but there are people who play a game with eyes closed! I am reasonably proficient but i want to improve it to expert level. I am told that it takes 4 years. I want to excelerate it to 1 year. My plan is to devote 1 hour per day and play as many games on line during this time. But beyond this this podcast does not help. Please do a podcast for learning cognatic skills. Thank you very much. PS: I am only 84 year old.
Thank you for watching. If you enjoyed this topic and episode, please click the "like" button below the episode title and subscribe to our channel here on UA-cam. Thank you for your interest in science! - Andrew
We love you❤
Thank you for the work you put into sharing information for that only helps better us all
Dr Hubermann how do we contact you directly? Email if you could be so kind.
Thank you for the info on learning,I recently noticed how faster and easier it was for me to learn new cover songs but didn't know how or why it was happening so thank you! So how could this apply to fixing the vestibular system that seems to be going awry? I fall alot and have broken my femur, my tiba ,fibula, my hand , would doing the head movements on the regular help with that?
Thank you, Andrew....I commented several times
In case if you are reading this Dr .Andrew Huberman i want to really thank you for Giving me the Free natural Tools to improve Myself and to become better person and more healthy , wish you all the best in your Life !
I used to blame my attention span for being distracted and not being able to watch long videos!
But while watching this video I almost lost track of time and was very focused and almost remembered everything.
One of the best videos about neuro plasticity because of the insights that are very unique and fascinating.
These are some points for reference
1. Unlike some other species humans have ability to change the structure of nervous system
2. Example of prism specs that leads to change in position shifting of neuron (Visual, audio, motor neurons)
3. Plasticity can be achieved by introducing errors and embracing the errors and not getting too anxious
4. Neuro Plasticity can occur fast if there is some good reason for it to occur (from example of finding food with prism specs on)
5. So, know the reason for learning something and also the fear if not done
6. try to feel good instead of being anxious on making errors while learning (people who feel good on making errors and dig deeper often perform better than those who get anxious while making errors)
7. Neuro plasticity is less in adults than children (the way to increase plasticity is by introducing incremental learning)
8. Avoid learning too much of information at once.
9. Concept of Limbic friction (trying to change the state of being from too alert to calm and vice versa)
10. Some exercises like NSDR, breathing techniques or Coffee can help from too calm or alert to being at ideal state for learning
11. Identify the times of the day when naturally motivated and in good state for learning
Can add some more points if missed..........
Great outline, but is that a really long way of asking if we’re supposed to be doing somersaults before/while learning? Because I’m still wondering how we’re supposed to implement the vestibular part 😅
@@dmay4433 this left me confused as well. he partly talked about this starting 31:13 and the way i interpreted it is to just practice a wider range of movement but not sure when exactly. ALSO now i'm realizing he might've meant engaging the 3 planes of movement aka pitch, yaw and roll possibly to help with learning but idk man 😭
If Prof Huberman reads these comments hopefully he'll find these and make a podcast expanding upon this concept of what integrating all three parts of the neuro systems to optimize learning.
Maybe it's like when I review whatever my son is learning while we hike/cycle so he's getting new environmental stimuli (auditory/olfactory and sometimes gustatory if we snack during ouring) as well as physical.
I must admit, I'm only starting the video 😅
I do love the 2 hours plus videos… I actually prefer videos that are 2 hours plus. I could listen to them while doing my daily tasks.
But these past short videos are just a powerful punch of “FOCUS”
Thank you Professor, please keep them coming!
Summary of Huberman Lab Episode on Neuroplasticity:
Neuroplasticity: The brain changes through errors, focus, and consolidation during sleep.
Adult Learning: Slower than in children; requires effort, motivation, and stakes.
Key Tools:
Embrace errors; frustration signals change.
Focus intensely for 7-30 minutes.
Use 90-minute focus cycles for better learning.
Attach rewards to effort to boost dopamine.
Takeaway: Mistakes + persistence = growth.
Good summary; thanks
Thanks
I have no words ,
But I will say I love you ❤️ and you incredible service to humanity.
There was a time when I used to listen songs but now it's huberman sweet podcasts.
Thank you ❤
Love from Afghanistan
Dr. Andrew huberman!
I don't know how to thank you for the incredible works you're performing for both common people and students who are willing to become a doctor in the future,
Since I started watching your podcasts my knowledge and perspective towards
medicine has radically changed.
Because of you I started to decide following path of neuroscience and neurology
You and people like you are God given blessings to humanity.
Again thanks a million for what your giving people.
I started watching your amazing science videos a few weeks ago.
What I find amazing about your videos is that they very often have an impact on me, and I didn't even know it!
Learning from your teaching how so many behaviors and things matter so much is changing the way I look at the world. It also helps me understand things I didn't understand in the past.
I am very grateful to you Andrew and want to thank you so much for what you are doing.
This is amazing! Especially for those who feel stuck in "how habits have always been". Scientific evidence for not giving up!
I am training for stenographic court reporting, and I'm in my 50s, and I've met a lot of people my age learning this, and we struggle to remember outlines (think of piano chords that use multiple keys -- we have a series of keys to press that represent different sounds and words/phrases). It's similar to learning a language. What you explained here is something I am trying immediately. We have to take tests to pass speed levels, and it's failure after failure after failure, and it is extremely frustrating. It hurts a lot, and it's easy to want to just give up. Even just practicing an outline -- press it over and over and over -- look at it and see it's wrong 3 out of 6 times. DOH! Sit with the frustration and keep working at it. And I can see when I am getting closer to hitting the right keys for a word I struggle with. And to find that actually helps me neurochemically to learn this stuff? YEAH!!! So with the need for a failure component here, I am all set! Short learning sessions at the times I'm able to arrive at a practice session with the right amount of urgency to learn but calm enough to think clearly. A perceived urgent need -- I want to finish all my speed levels and GET TO WORK already!!!! Few people finish this in a few years. Will keep you posted on how this goes.
Listening to this whilst standing on one leg. I gather that i will learn faster. Jokes aside, thank you Andrew Huberman for YOUR interest in teaching science. You have changed my life is so many ways with your comprehensive topics and your unwavering desire to teach. Thank you
Mr. Huberman is absolutely right. After long years of QiGong .. you get an internal understanding for what he is teaching here. You can change so much .. With the right Focus.. the right breathing.. and also giving your body/brain the time to adapt to the change. Im fascinated how he breaks it down what it needs Step by Step.
Thank you so much Mr. Huberman.
Thank you very much for sharing your research with us/me. It has greatly improved my life since I started following you in 2021.
Dr. Huberman is spoiling us. Firstly great videos which brought so much information, now the essence from those videos.
Endlessly grateful. Thank you Dr.
Thanks Dr Andrew Haberman you are my role model Yoh save my life l never forget your advice and your inspiration Allah bless you and your family ❤❤❤
Thanks very much for extending your expertise to us sir. Happy Seasons Dr. Andrew ⚖️🦉🦋🌟☀️
You are really an amazing person , whose talk is remarkable and logical. There is no chance that anyone can provide better self improvement techniques which are natural and not forcefully applied to our body ❤❤❤❤❤❤
Thankyou so much..❤
Having trained in BJJ many for 20 plus years and other things I have learned, the concepts explained so clearly here really help me to refleced on my personal experience of learning , being frustrated and persevering to learn/ and the role of motivation. It also has helped me to understand areas where I have not been successful.
As a 45 year old this will help with future learning! Will rewatch this again and take notes. Excellent, and thank you, Dr. Huberman.
Do you have any specific examples that are relevant? I'm always interested to see the real world connection with the scientific theory.
I am enjoying this series please continue this series ❤
I enjoy these a lot myself. Since these are posted on Thursdays, they are part of my 'self-defense practice' day. They’re not as intense as my strength training days, so they help me get into the flow as I tune in.
I m solving English slowly. When I solved the English. Come and I will watch all wideos. Thank you.
Good for you!!!!!!!!!!! 🎉
@SueEllenWilson Thank you.
For me ur podcast is the best there is and of the highest quality!! Iam really thankful
I just started the DC program at Parker University in Dallas. I’m a returning student and I’m watching this to help me learn. I also just missed you speaking there. I hope you come by again! I’d love to meet you. You were essential in taking a step in my new career path.
Thank you Dr Andrew, I'm from Brazil and I'm learning a lot from you, on how to be a better person. in every possible aspect.
Thank you for all these wonderful insights that cover such amazing topics to be better mentally, physically, emotionally and spiritually through science and education. I've learnt so much ..thank you. May you be blessed and remain one of the best. As they say you are the GOAT. We appreciate you! Gratitude from a 🇿🇦 fan.
I've become a big fan, also a person with adhd( diagnosed 30 years ago).... this topic speaks to me
I should probably just send an email, I'm gainfully employed....ie management, also homeless, I've been using Sativa strain cannabis to activate my hyper focus....it works, so long I am not bothered....is this a real benefit or a perceived effect
Thank you for your love of life,
For your love of science.
For meditation and balance, brother!🤍
I love the way we pick each others brains....🧠 :) Thank
you sir, for what you do. The world does need you.
This series is best. Its not possible for all of us to watch your 3-4 hours podcasts
I've learned so much from my mistakes, I'm thinking of making a few more 🙂
😅😂🤣
The only mistakes you can learn from are those that don't kill you.
From Indonesia thank you Dr. Huberman, your lectures I think solves many of my daily problems, very applicable, very very valuable that I could imagine ❤
Dr. Huberman, thanks for an amazing episode! This episode was very informative.
Four major aspects of learning were discussed: 1. Limbic friction, 2. Making errors, 3. High contingency situations, 4. Vestibular/motor/sensory relationship. Items 1 & 2 were discussed in depth and clear protocols were given in regard to how to best utilize those aspects of learning. However, it remains a little unclear to me as to how items 3 & 4 can be utilized in our everyday learning experiences to enhance neuroplasticity. In regards to high contingency situations, could we benefit from (for lack of better words) “overthinking” situations and imagining the worst possible outcomes? Or would this type of mindset be more detrimental to our mental health? Additionally, in regards to the vestibular/motor/sensory relationship, could we benefit from being off balance while we do work? For example, standing on one leg and/or standing on a balance board while we work. If so, how long would you recommend doing that for? Regardless if you respond or not, thanks again for the great episode. Really appreciate the work you’re doing! 😊
i wouldn't recommend doing it while you work since you would be overstimulating your system, but i think that it can be great if done before the work to enter in that 'enhanced' learning state
Please Get Deeper in your Teachings and help us understand the complex neurological anatomy and how it is linked with our day to day Lifestyle.
As in what components of this study essentially differs in a PHD professor & a normal person.
Your contributions to help humanity via this channel is something I can't thank enough of in several lifetimes ❤
Thank you for everything, Andrew. Your content is helping me out A LOT.
You are the reason I'm so interested in this field of science.
Thank you with the highest regards
I am just full of gratitude for Dr Andrew! I thank you and wish you The Best in 2025.❤❤❤
Thank you for the kind words. Wishing you a wonderful 2025! And beyond!
Thank you for creating these and sharing your knowledge in actionable, positively impactful ways. I hope you know how big your positive impact is.
Wow, listening to this podcast answered one of my questions, when a person turns into an introvert from being quite open, maybe life experiences forces plasticity to move behaviors towards becoming an introvert.
And then, I dream about having all knowledge transferred to our brains using data transfer, leaving us with more time for more stuff.
Thank you Dr. Huberman for being an awesome teacher, now how much my brain retains is another story. 😂
Okay I’m like 120 seconds in and I will never view the human nervous system the same way again! 🤯 What and interesting and cool perspective of the impact that NS function has. 😎
Okay I’m back again. I can so relate to the importance of the error system and error feedback within the NS. I say this to my students all the time…you need to make mistakes, mistakes are the best way to learn and improve your skill. Mistakes are not shunned as they are an opportunity for improvement!
My summary:
Neuro-plasticity occurs through errors. When you make errors and your brain gets the signal that something is not right: thats when plasticity occurs. Embracing errors and the consequent frustration leads to the best learning. Adoscelent neuroplasticity can be mimicked in adults by tying "hunger" with the learning goal. Incremental learning is essential for adults. We cant download bulks of info as adults. Its a mistake to try and learn a lot of info in 1 learning bout. *BUT THERES ONE WAY FOR ADULTS to get a lot of plasticity: When adults need to learn in order to eat at all, the plasticity is as huge as adolescent subjects. How badly we need that plasticity determines how faster we will learn.
Failing repeatedly, as well as telling yourself that these failures are GOOD for us, this is what makes us stand apart: in other words associating dopamine with failures is the key to learning fast. Dopamine is programmable, it’s also released when we do things that we believe are good for us. Attach dopamine to the process of making errors. JUST KEEP MAKING ERRORS FOR 7-30 mins. Seek that frustration. Find pleasure in that frustration.
Techniques to cool down when you are jittery: double inhale-exhale (making exhales longer than inhales), NSDR.
Techniques to wake up: cold shower, super oxidative breathing (inhaling more than exhaling, like Wim Hoff),
Summary: 30:00
Thank you. This is truly fascinating. I've been doing a deep dive on the topic of learning for a while, ever since I started playing instruments and learning music 4 years ago, at the age of 62. It parallels and offers additional enlightenment about all I've discovered so far regarding the concept of adult "super learning".
Very valuable episode. Thank you.! I love the long ones too, but it's virtually impossible to keep up with 2 and 3 hour episodes. These "essentials" really hit the spot. I can extract bullet points and start applying in daily life right away. To invert your tagline just slightly, "Thank you for your [promotion] of science"!
Dr. Huberman, I had an idea that I wanted to share with you that i believe would likely be very beneficial to your listeners as well as to accomplish the purpose that you intend (maybe even increase views and subscribers). If you could please consider providing a test for certain videos similar to this one. If you provided 1 test or maybe 2 (1 being very basic and the 2nd being more advanced) this can support your audience working to retain this very valuable information that you provide. In short, please consider providing a short list of questions that you can discern are important for valuable subject like this one or among your various other generous videos regarding health, I know this would certainly benefit me. Thank you Mr. Huberman.
Side note- It seems most practice if those tests were for the “essentials” videos like this one.
This is a brilliant idea, for those for whom tests are not too stressful inducing, or maybe, given the topic, for those who are. We can all practice the principles!
Huberman’s work is incredibly useful. This Old man wants to learn.
Great explanation, as a 53 year old BMX flatland rider this puts some science behind what I do during my riding sessions.
33 minutes that really change my life!❤
This is why the ecological approach to learning is so effective because it allows you to make mistakes from the beginning and develop at a much quicker rate.
We are more likely to grasp things faster if we have a reason. Points to answering the why in every learning. I think the brain response more effectively when there is a clear path defined for it. For example in a new job, if you were told to learn a new skill because you will be solely respomsible for that department, you are likely to learn more through errors than when you know there is a backup of a colleague who is always there to bail you out.
In summary:
Embrace errors to learn
Whats the motivation?
Create a reward even if its just the ego thing, it significantly propels you to conquering new stuff
Manage how you feel through breathing, NSDR
Learn small and incrementally.
What a gift this episode is. Thank you. One thing that would really help is if you explained what you mean by errors. Errors are context dependent, so the explanation is probably hard to define.
How do you make errors reading a textbook? Or listening to a teacher? are errors only possible when taking action or engaging with information?
Anyway, after listening last night I woke up with a real strategy on how to practice bluegrass today 🎉
The part about frustration, and your comment about how adults tend to react to frustration by abandoning the task and consequently prime themselves to learn the feeling like they can’t do something very well is massively helpful.
Great question. Maybe with reading a text book its the method of "Read to a point, Then Test yourself and ask what You learned? or what key points were" (before writing it down), then check. Listening? You got me beat as Im so lost on this, I cant rewind my teacher (but a podcast i can).
Thank you for adding to my love of science, you make it interesting every time 💯
The TL:DR for anyone who doesn't have the time:
Andrew Huberman says "the reason why I am so smart is because I suck at skateboarding and never gave up."
The fact that he pursued a sport where balance was a condition, and then sucking at it, instead of getting better at skateboarding he was able to spend all of neuroplasticity on neuroscience. 🤣
So, at the end of the day, despite him saying that "hacking" is not the way to go, all of this episode tries to prove that "you just gotta find YOUR hack, bro". 😂
I'm not being mean, I actually love Andrew and have been a fan since his first appearance on the JRE, and Lex before he even started his own podcast. So thank you, doctor!
Merry Christmas and Happy New Year! 🥳❤️
I agree. People underestimate the power of consistency and discipline.
Love these short intense podcasts! Thank you!
The fact that this is true is what makes it so sad that there are cultures on this planet that punish children violently for making mistakes.
Sad but true.
Most of us tend to quit at the first sign of frustration when we take on something very difficult-it’s just human nature. But what’s surprising is that this very frustration is what helps our brain grow and adapt in ways I didn’t realize!
I learn a lot from your work, Andrew. Thanks!
Short podcasts are awesome - best use of my time.
That balance-related plasticity you mentioned at the end is a big part of why I am a 67 year old that inline skates as much as possible.
My advice to you personally is, stay on that skateboard, and I think you mentioned surfing, as long as you can. 👍🏻
Love this fr , have to learn to accept errors in learning ❤
Love the piano example. I am an adult learning on the piano.
I am learning to play the piano at the age of 56. I absolutely find that practicing in smaller time chunks works really well. Also, once I’ve practiced I try to do nothing for a few minutes.
Can you do an episode on laughter yoga??
I did a 5 day laughter yoga challenge with a group and we self-reported, and the results were amazing 🤩
Interestingly we all felt quite low a few days after the challenge finished and I was wondering if that was a drop in the dopamine baseline….
Thank you for your videos!! I’ve found so much help in them- especially the journaling protocol!!
Fascinating, detailed concepts explained well with practical applications. Very exciting information!
"The molecule of more" is a great book. Also, thank you, Andrew, for your great podcasts.
Hi
Andrew can you please do another podcast on the topic of Autism? particularly highlighting post-pubescent and adult prognosis, as well as outcomes and solutions that are both pharmacological and psychological. I found your conversation with Dr Karen Parker interesting, but I wish more relatable topics that surround autism were covered, such as the psychological impacts of autism and how to make sense of behaviors and relatedly their treatments. This is a huge topic that is so incredibly important to thousands of parents and siblings. Your podcasts have informed me immensely over the years, thank you for what you do .
As a 15 year old student it helps a lot for my competitive exam preparation. If you re reading this thanks a lot professor!
Will be repeating this information! Thank you so much for this.
This is brilliant. 30min of dense knowledge transfer.
You are amazing! The knowledge! It's groundbreaking!!
This totally explains why learning new video games are so much easier than things like forcing myself to learn a new language. Video games basically heightens all three molecules, epinephrine, acetacholine, and dopamine. I get so frustrated when fighting a new boss, and every time I do a little bit better, there's tons of dopamine and that frustration now becomes "oh I think I'm starting to get this."
All the newer video games are poison for your brain, like crack.
Some of the triple A companies even get in gambling and addiction specialists to help design game loops so they're like this
It must be why Duolingo is so popular. But language experts say it doesn't really make you fluent, but helps get you there.
Hi Andrew,
I’ve really enjoyed your podcast over the years and have picked up some great insights along the way-thank you for that! That said, I found myself reflecting on your episodes about adult learning, and I wanted to share some thoughts.
Before hearing those particular episode, I felt a genuine sense of optimism about adult learning and neuroplasticity. However, the research you referenced painted such a bleak picture for adult learners that it was honestly quite discouraging. For a while, I even developed a sense of dread about my ability to retain information and continue learning as I age.
At times, it almost seemed like anyone past the age of 25 was doomed-on a slow march toward Alzheimer’s and dementia-and that by the time they hit their 40s, they’d be out of luck and forced to rely on elaborate “learning hacks” just to keep their mental faculties sharp. But if that were truly the case, wouldn’t people like Bill Gates, Richard Feynman, Elon Musk, and countless other lifelong learners be adopting drastically different strategies to keep information in their heads?
I know you’ve hosted great guests like Terry Sejnowski, who brought a wealth of insight to the topic, and I hope to hear more perspectives like his in future episodes. While I appreciate the research, studies, and the need to better understand the aging brain, I feel like there’s another side to the story that deserves more emphasis: desire, enthusiasm, and drive.
When someone doesn’t feel genuinely motivated or interested in what they’re trying to learn-whether it’s out of obligation or sheer necessity-their capacity to retain or engage with the material often suffers. On the other hand, when passion, genuine interest and curiosity are present, people can achieve incredible things, regardless of age.
It also seems to me that many of the challenges older adults face in learning-like diminished focus or memory-are as much about lifestyle factors as they are about age itself. Stress, lack of sleep, poor exercise habits, and the sheer busyness of life often play a bigger role than we might realize. If those factors were addressed, I think many adults would find themselves much more capable learners than they assume.
Thanks again for your work-it’s clear how much effort and care you put into every episode. Keep it up!
Thank you so much for your efforts in making me curious about the mind. They have helped me a lot in gaining new insights. All the best for your future endeavors....
Would be interesting if someone made a study comparing the Neural Plasticity of athletes in defferent sports heavy in balance like gymnastics, high jump, etc, and compare them with other people in the same age that do no engage in those types of activities.
Just created some flashcards from this episode, thank you
This is an interesting topic. But it begs the question of how to make brain realize it's doing something wrong, assuming it's some long-established habit. Create conditions under which the person will feel uncomfortable? Like mild electric shocks or what lol?
absolutely love this!
Very nice talk Doc, intriguing 🧐
😊👏🏼😎
Subject: Request to Dub Your Videos in Hindi for Wider Audience Reach
Dear Dr. Huberman,
I hope this message finds you well. Your insightful content has had a profound impact on countless lives, including mine. However, many Hindi-speaking individuals find it challenging to access your valuable knowledge due to language barriers.
Would you consider dubbing your videos in Hindi and reposting them on UA-cam? This effort could make your teachings accessible to a broader audience, particularly in India, where many are eager to learn from your expertise.
Thank you for your incredible work and for considering this suggestion. Wishing you continued success in spreading knowledge and helping people worldwide.
Best regards,
GUPTA MEHERA
Tbaks for this episode. It is interesting and really useful.
Question : If making errors is the best method for training adult plasticity, why the prism glasses experiment didnt work well on adults ? A little bit conflicting here, since basically the prism glasses was also training error corrections in term of spatial motor behaviour ?
Edit : never mind ! I listened some more and he answered it!
Incredible services for humanity ❤
Thanks we appreciate your efforts 🙏 🙏
Thank you for sharing your knowledge with the world.
To learn faster I watched this video at 1.5x speed
yeahhhh 1.25 for me too
To learn faster I shut off youtube and touched grass
Listening is not learning.
@@ruturajyadav5130 yes it can be depends what you are listening to
Challenge accepted
Thanks you so much... Im really good at making mistakes...
*Not a comment about this episode* Listening to your being a guest on Shawn Ryan presently: "Trad-media" gosh-Dang!!! (Prefer not to curse in text. I said out loud something similar but less PG) That's a great GenX term that should continue use and become part of the lexicon.
Thank you for your work. Thank you for your commitment to reading the comments. I'm out to continue listening to you being interviewed.
This is SO apropos for language learning!! Me encanta! Mil gracias! 😊
I would like to ask what is needed for my learning bout in regard to the balance? Andrew said that errors in vestibular, motor and sensory experience (29:00) that cause us to be off balance cause us to think about world differently which in turn cause us to relese more of the beneficial chemicals (Dopamine, non-ephinephrine, acetyl-choline). Is there a practical preperation for this mechanism for my learning session or is it just a piece of info to drive home the argument about the cruciality of making mistakes and appreciating them?
Could you do an episode on social anxiety? It’d be amazing to hear about the neuroscience behind it and practical ways to manage it. Love the content thanks for all the work you do!
Everday family has a person that breaks the chain of poverty my you be that blessing to you family!!❤
Since you asked for suggestions of people to interview…I was thinking today about maybe US memory champion Nelson Dellis, that he might be a cool interview, or Keith Devlin from Stanford, they call him The Math Guy on NPR. Because math problems seem to be an almost international cause for difficulty. Just a thought. And Thanks for all you do. You have an amazing brain.
Quick recap: do hard things. When you think that you do hard enough things, start doing even harder things. Salvation and leaning lies in ever increasing hardness, errors, and perseverance.
Can’t wait to listen to it but it’s bed time in Australia now! Will wake up listening to it while watching day light 😉
Sir,
can we say that in child there is neuroplasticity due to failure in movement and neurochemical needed for plasticity is released and child learns faster?
Very thankful for your efforts
Would taking a cold plunge before a learning session help, since it releases epinephrine and dopamine? Plus adding a cup of caffeinated coffee to increase acetylcholine. Maybe I’ll give this a shot and see if I can finally learn guitar at 53!
Thank you for this. Feedback: After a year, I found your sleep cocktail is problematic for those with CYP2a12 -> which can lead to -> Congenital Adrenal Insufficiency and many ER visits with Metabolic Acidosis. Magnesium increases ACTH bloodwork to be artificially elevated, so will trick Endocrinologists. Also, Arginine reduces Cortisol levels. Doing reverse engineering for health by starting with genetic SNP polymorphism, etc. research is my "new" go to and helps direct physicians who are still "going by the book" of what they learned in med school. LOVE your work. Thank you for all that you do.
Thank you professor ❤️
Thank you Andrew Huberman
I started working for adhd boss, he accepts errors because he figures the errors will help😊
I love this video I'm listening to my walk and running
Amawing as always thank you doctor
Dr Huberman this episode was about motor skills, that is physical movements. But what about quognotic skills? Such as trying to improve playing chess. This is what i am trying to apply what i have learned in this episode. It is an open loop system, with 64 squres and 32 items. A novice cannot even know what his error was, let alone trying to focus on it. Similarly visualization is very difficult but there are people who play a game with eyes closed!
I am reasonably proficient but i want to improve it to expert level. I am told that it takes 4 years. I want to excelerate it to 1 year. My plan is to devote 1 hour per day and play as many games on line during this time. But beyond this this podcast does not help. Please do a podcast for learning cognatic skills. Thank you very much.
PS: I am only 84 year old.