How to Learn Skills Faster | Huberman Lab Podcast

This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.
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Timestamps:
00:00:00 Introduction
00:06:28 Skill Acquisition: Mental & Physical
00:08:40 Clarification About Cold, Heat & Caffeine
00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment
00:16:08 Physical Skills: Open-Loop Versus Closed-Loop
00:18:50 Three Key Components To Any Skill
00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior
00:23:30 Upper Motor Neurons for Deliberate Movement & Learning
00:25:00 Lower Motor Neurons Control Action Execution
00:25:26 What To Focus On While Learning
00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth
00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment
00:34:00 Learning To Win, Every Time
00:39:26 Errors Solve the Problem of What Focus On While Trying to Learn Skills
00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad
00:44:40 The Framing Effect (& Protocol Defined)
00:46:10 A Note & Warning To Coaches
00:48:30 What To Do Immediately After Your Physical Skill Learning Practice
00:53:48 Leveraging Uncertainty
00:56:59 What to Pay Attention To While Striving To Improve
01:04:45 Protocol Synthesis Part One
01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained
01:11:06 How To Move From Intermediate To Advanced Skill Execution faster: Metronomes
01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators
01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)
01:22:02 Protocol For Increasing Limb Range of Motion, Immediately
01:28:30 Visualization/ Mental Rehearsal: How To Do It Correctly
01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)
01:35:34 Imagining Something Is Very Different Than Actually Experiencing It
01:37:58 Cadence Training & Learning “Carryover”
01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC
01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization
01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions
01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@eloctavomutante]

A guy in a black shirt against a black backdrop talking science non-stop for 90 minutes. Best show ever.

[@stephaniepierce2177]

So right. Who'd of thought? We're getting Stanford-level education on demand, for free.

[@xiongbenjamin]

Black shirt? Black background? I see a floating head. Am I missing something?

[@eloctavomutante]

@@xiongbenjamin Just the point

[@danlopicic8631]

112 minutes!

[@whitewolf6730]

Really!

[@gavindsilva6030]

Here are my notes for this episode: ## skills Huberman episode Physical performance: 1. Skill learning in the above, motor skills, instruments, movements, running 2. mental visualization of the practice [mental rehearsal] =============== Temperature 1. Cooling palms between sets, periodically - Improving performance 2. Heating the body is good for the release of growth hormone - growth hormone release if( want to run further ){ cooling } else if(growth hormone) { warming up the body } Coffee: accustomed to caffeine, can drink coffee before working out not accustomed to caffeine, diminish performance =============== Side stitch [not a cramp, not muscular] - phrenic nerve - branch to the liver - reference pain because of the contractions of the diaphragm relieve it: double inhale, long exhale [engages regular cadence of heart rate variability] =============== Q1> Acquisition of new skills: [Try using these tools] 1. Open-loop - get immediate feedback - darts - practicing tennis serve 2. Closed-loop - continuous - adjust different steps - can do more practice per unit time - swimming, drumming =============== Three key components to any skill: 1. Sensory perception - What you are paying attention to. 2. Movements Q2> What should I focus my attention on? How to allocate your attention? Movements are generated by 3 kinds of sources: - 1. Central pattern generators - generate repetitive movement - when you are good at something, CPGs are controlling a lot of that behavior - 2. Upper motor neurons - Deliberate unlearned movements, in the process of learning - 3. Lower motor neurons 3. Proprioception [kinesthesia] - aware of where the limbs are =============== Pill for a skill: does not exist 10000 hrs rule: - learning takes time - not about hrs, its about repetitions - vastly accelerate learning with repetitions eg Supermario effect subjects learn a program through commands, needed to organize a particular way to win 2 groups: 1. Error signals if wrong command: that did not work, please try again increased success rate tried many more times 2. Error signals and punishment if wrong command: you lost 5 points lesser success rate gave up earlier because they didn't want to lose points =============== Experiment: Tube test with rats rats start pushing each other, clear loser and a clear winner if the winner gets a new competitor, winner has a higher chance to win again if loser gets a new competitor, the loser typically loses new evidence, frontal cortex, increased activity in the frontal cortex regardless of winner or loser, became winner every time more repetitions per unit time: winners fewer repetitions per unit time: losers Winners always perform as many repetitions as you possibly can at least when first trying to learn a skill Making error reps is also important, might be the most important =============== Errors: Why should I repeat doing a task that I'm getting errors in? 1. Error correction opens the door to neuroplasticity When you make an error, your brain anchors your attention to error correction, the brain says something needs to change When making an error, if you walk away, you've made the wrong choice Steps: 1. Continue to engage in a high repetition rate, even if get errors Do repetitions in a somewhat random manner Designate a block of time, then do the maximum number of repetitions per unit time 2. More mistakes, more plastic your brain becomes 3. When you get it right, you will receive a dopamine release 4. Sleep, do nothing - replays of sequences of things done the day before CORRECTLY - elimination of sequence of things done WRONG - after getting something right/ putting effort into something, if you can close your eyes for 1 - 5 mins, the brain replays the correct sequences - Dopamine is a pleasure chemical =============== Leverage uncertainty You will perform better in subsequent sessions Q3> What to cue your attention to in the subsequent sessions? - It doesn't matter, it should somewhat be related to what you want to train - try to cue your attention to the same one specific thing throughout your session Focus purely on the motor execution in closed-loop systems you can learn to play the piano faster if you practice the sequence of movement of digits, not the feedback =============== Protocols: Many errors Let the brain go, ideally get sleep as we get more skilled, attention can migrate from motor sequence to a trial to trial basis focusing on different sequences =============== Performing ultra-slow movements Only Useful After Some Proficiency Is Attained 2 things aren't available to you: 1. Don't get the opportunity to build in the proprioceptive feedback 2. You don't generate errors =============== How to go from intermediate to advanced: - Metronoming - setting the cadence of repetition - setting a metronome to a slightly faster rate increases learning - anchoring your movements to an external cue - something about keeping up with a timer =============== Where does skill learning occur? Mini brain [cerebellum] - input: eyes 1. Pitch 2. Yaw 3. Roll - has info about limbs - lot of sequences of timing are handled here - moving eyes from side to side can increase the range of motion - doing this before learning something wrt range of motion can immediately increase your flexibility/ range of motion =============== Visualization or mental rehearsal: - Visualization is not a total replacement for a physical training - but it can support it well - can increase skill acquisition and learning - will compound the rates of learning =============== How to support favorable skill learning? What are the conditions you can create for yourself so that you can create more repetitions over time? 1. Motivation 2. Alpha gpc - improve cognition in Alzheimer's =============== Things to optimize for: 1. Repetitions 2. Failures 3. More repetitions 4. More Failures 5. Ideal time followed by sleep 5-10 mins =============== Ultradian rhythm: 90 - 120 min cycles in the day - Not as much effective in skill learning wrt physical movement - A dense repetitive, increased failure session for 10 - 15 mins works best

[@linafala1664]

Very valuable. Thanks for sharing mate.

[@flowstate.]

Thank you man for saving time 🙌

[@ReligionAndMaterialismDebunked]

Thanks. :3

[@tigerpow3514]

you are a hero

[@ipsaspirant8111]

Valuable.... Appreciate ur efforts..

[@FernandoMartinez-ku8jv]

This is literally like attending a university course for free love this podcast

[@markfreemantle7608]

Maybe because he teaches in California, I read your comment as "like a ...course for free love..." Yea, sounds like California. ;-)

[@chimpanzeeenjoyer4667]

@@markfreemantle7608 what a ridiculous thing to say mark.

[@ryuvereignnolife3980]

Uhm... you can basically attend any university course for free... you just don't get a degree if you do attend without having paid.

[@BoloBouncer]

The sweet spot for me was twofold: 1 - Elimination of addictions and distractions. Specifically, I cut out extreme dopamine hits like video gaming and binge-watching and embraced states of meditation and boredom. That fertile ground for creative cultivation and skill assimilation. 2 - Limitation of context switching and mitigation of context switching speed. In layman's terms, focus on fewer things per day and focus on those fewer things for more time. Get a deeper richer life experience and don't confuse/lag the brain by going from screen to screen to screen and topic to topic to topic without giving it time to absorb and assimilate the information.

[@yipchinchin]

useful! thank you for sharing

[@anthonyhernandez3546]

This helps me a lot as I have trouble trying to focus on one thing/subject for long periods of time. I catch myself jumping to different things as you pointed out. Thanks for sharing.

[@davidyeoman6013]

My fourteen year old daughter is extremely active in sports - track, cross country, volleyball, softball, and soccer. I used to give her tips on how to train and practice to improve and she would take it with a grain of salt, “yeah, yeah dad, whatever.” Now I direct her to your podcast and the many protocols you offer and it has helped her tremendously! I can’t thank you enough Doc!

[@Kikwatz]

That's great! I wish I had an Andrew Huberman when I was 14, more than 20 years ago...

[@whitewolf6730]

Good for you, Dad!

[@jfb.8746]

What kind of protocols have you used? I'm curious as to what I could use with my boy and his hockey dream.

[@powerhouse1981]

🧐

[@dboy4034]

W dad

[@adamduma3565]

I used to hate mondays and now i love them.

[@motomom1311]

Me too! I love these podcasts!

[@christinley5213]

Saaaammmeee!!!!:) mondayfunday

[@sacredsolfire]

Def............Happy Everyday and Merry Years!!! it's all attitude, pick a good one!!!

[@vishalnangare31]

Yeah !❤❤😆😆

[@juddotto3660]

you're in denial

[@aaron.protein]

These podcasts bring me tremendous joy, and they genuinely improve our lives. Thank you!

[@akramalshuhary2640]

Thank you Huberman, I cannot stop watching all of your videos. after I finish watching one episode I immediately download the second one. All the information you are talking about are reflecting all the experiences that we gain from reality. Keep the professional job.

[@robertobenedit]

There´s not enough words in the world to thak you for the time that you take to share this invaluable information to us, that otherwise it would be impossible for us. Im from Argentina and you change my life forever. 27 million of thank you!

[@hubermanlab]

Thank you Roberto!

[@juliangzr4998]

@@MM-qg5xh i'm from Argentina and not, we don't use to say "27 millions of thanks", we usually say "1 million thanks". I suposse he was 27 times more grateful than an ordinary gratefulness

[@yt-sh]

@@hubermanlab Sir I am impressed, thank you for doing what you do!

[@alejandronieto576]

Another really thankful Argentino here!!!

[@IASRobertsonSangma]

Vamos

[@MosesRabuka]

The “physiological sighs” are life savers man, thanks

[@mrblakwolf1]

What i find really amazing is the amount of humans refusing to accept that they control their outcome. Thank you for taking the time to educate those who seek a better understanding of how to truly be human.

[@mwinsatt]

I’ve practiced it so often that my body habitually does a physiological sigh every time I feel a little bit of anxiety/stress from a situation! Really does work. Freakin love this show so much.

[@clerou8781]

@@mrblakwolf1 g to heart

[@clerou8781]

@@mrblakwolf1 g to heart

[@Poetry4Peace]

@@mwinsatt yeeet

[@flybymight]

Guilt-free youtube time, always. Thank you for your generosity. These podcasts are giving me so many new tools and tweaks. I am a musician so knowing what I have been doing correctly intuitively is amazing but knowing how I am getting in my own way is even better. I struggle with mediation. Giving myself a 'learning pause' after a session is perfect- sometimes I go a little longer and two birds with one stone later I am a happier and more skilled human being.

[@highyetangel8268]

The tools i use by listening to your pos casts are: Cold water use after sauna and shower, circadian rhythm for sleep, 6 x 10 sets during weightlifting, breathinh techniques, consentration on a separate muscle group, recover check for carbon dioxide test, magnesium use for good sleep, eating eggs befor training, rest afer learning something new, listening to music while training for rythm ( i don't like the sound of a metronome), 90 minutes of study for good concentration, visualize failure, PNF stretch technique and i started Health Psychology study after cognitive behavioral insight, and many more, so Yes, Thanks for the tools.

[@robspecht9550]

Watched this on 2x so that I leaned faster about learning faster.

[@sweetsue4204]

Hahaha! 😄😄😄

[@davyroger3773]

Should've repeated the video 4 times while messing up your notes!

[@malekaljoaid6710]

that's funney hhhhhhh

[@haripriyabajwa1]

Me too , was so hungry for his knowledge

[@wanparaph]

Haha that's how I watch Hube too. Usually 1.5x

[@laura-yu3kh]

You asked for feedback from teachers. Thirty years (with the last fifteen in Kindergarten) of teaching, now retired. You are right. The most proficient learning for four and five-year olds is to allow for as many mistakes and errors before frustration sets in. The feedback always needs to be in the positive: “Oh we made a mistake congrats, now we have a chance to learn. Let’s try again.” The mind/brain rest comes within the rotation of learning centers or groups -not a nap. I regularly had four learning groups if I had an assistant or three if no assistant. I facilitated the most challenging skill in the learning centers (usually phonological awareness, needed to gain decoding skills). The other two groups would focus on a different more physically engaging activity (making letters or forms with play dough, building with Lego blocks, painting, et cetera). This rotations would last no more than five-to-ten minutes at the beginning of a school year and increase to twenty-to-thirty minutes by end of school year. One example of backwards learning can be achieved by literally singing the “ZYX’s” (after learning the traditional “ABC’s”). If you are reading this try it. Don’t look at a visual chart of the alphabet. Summary: Yes mistakes or errors are really the way to learn.

[@marthahorton5350]

Thank you for the work you do. I saw admire teachers and their patience with children. I owe so much to my children's teachers.

[@kmichalene]

♥️

[@davidespinoza2943]

About 3 months ago I started training in mixed martial arts, 2 months ago I got hooked on your videos. I've taken rigorous notes and put all the tools you've mentioned into practice. Now my MMA teacher thinks I'm a freak of nature, thanks Huberman you are truly a life changer and I wish you the best in your goals to bringing more access to science and science based tools to people's everyday lives.

[@aamirnagaria2189]

That’s great! What changes did you make?

[@amanyabouzeid9689]

The absolute best on KZbin & pretty much all social media. The thoroughness, sophistication as well as simplicity (not simplification) & his temperament are inspirational

[@FeastofChamps]

I’m a simple man. I see a new episode of Huberman Lab, I smash the like button.

[@mr.knowitall5019]

You know simple means stupid

[@ivanc2863]

@@mr.knowitall5019 Which means nothing in reality.

[@FeastofChamps]

@@mr.knowitall5019 words have multiple definitions

[@polaroidandroidjeff6383]

You're also an unoriginal man

[@Poetry4Peace]

@@mr.knowitall5019 name checks out..

[@jcwatters1699]

Life-changing. Genius. Drop the mic. If this were a book, every word would be highlighted in yellow.

[@davyroger3773]

Haha at that point the highlighter is no longer serving its purpose

[@hubbem8798]

@@davyroger3773 duuuuh

[@notundermywatch3163]

This dude drops so many bombs per second it's hard to keep up.

[@darringodden7225]

I need to shout this from the top of Everest! I started to learn music at 40, I am now 57. at 46 I realized I was mentally not quite right. At risk of stigma I reported my symptoms to the Doctor. A fast track to help. I was told I ran on Adrenalin. Through repetitive practice I have become a player at the standard of a novice. But I seriously thought I had brain damage and considered giving up due to continuous failure. Thank you Andrew you are a very important person in my life. Lots of love to you and your colleagues.

[@conniehudson4764]

One of my FAVORITE episodes. Listening again for a refresher.

[@amandapratt7079]

In yoga, we call the stillness after the learning session "Savasana". A final resting pose, translated as "corpse pose". We try to allocate 10% of the time spent learning/practicing. Basically, 5 minutes resting at the end of a 50 minutes practice/training session.

[@LifeFilmz]

Yeah I find a lot of his podcast translates to yoga, he’s talked about this before in one of his episodes but I find it interesting 😂

[@joas162]

Thought the same. So fascinating how yogis have found out all these things through intense practice and attention

[@amandapratt7079]

@@joas162 Yes!! Someone said yoga is ancient science and I think I agree :)

[@greenhoodie]

The only podcast I don't listen to at 1.5 speed because it is so jam packed with facts. I spend more time pausing and writing notes down! Love it.

[@karena9070]

But a 1.2 speed would be so nice.

[@michajoosse4252]

@@karena9070 You could listen to the podcast on Spotify, which allows for a 1.2x speed. Or you can look for a chrome extension which lets you customize the speed more, I personally like to listen to podcasts on 3x speed, which is why I downloaded such an extension.

[@kirklink5890]

Jesus christ, man. Not only is your speech eye opening, but the short intro with humble music is just spot on! Your tone is soothing, youre talking with just the right speed. Everything is perfectly balanced

[@rosacuore15]

I couldn't appreciate more the broader information on this podcast series.I've had watching for about three months now, taking notes while listening and experiencing through practice of various things. Consequently, I have improved English language skills in terms of pronunciation, as well as learning some Spanish language because of the subtitles. Thank you so much! 🙏

[@andrice42]

Hey Andrew, Your last podcast was life changing. The ability to workout feeling refreshed and also not have to deal with soreness that lasts for days is amazing. You are a great human being and thank you very much for giving this information out to the public for free. You have gained a life long fan. Thank you.

[@stephanie2927]

Andrew, I remember vaguely that it was your purpose/mission/goal in life to give the general public quality information on these topics. I want to thank you, I've been listening to your podcast on audible and your talks on youtube and I am learning SO MUCH beyond my mediocre bachelors from years ago. THANK YOU AGAIN!!! I love that you bring references, hard data, and real science into the youtube world wide web.

[@ashleylyn5898]

Me

[@MrQor2]

Amen !!! I totally AGREE ! In my opinion, very interesting and concerning topics !

[@jennifercgraf5304]

Love this video. I have Persistent Post Concussive Syndrome and used this to help me get much better. Example - my finger touching connection was off. So I used to sit, and over and over touch the letters on my steering wheel with my fingers. When a learning (repetition) session was over, I’d sit and relish in the experience. Not doing anything else. When my error rate was radically reduced, I did the same thing with my keyboard. I used my finger on my phone to over and over touch characters to get my brain connection stronger (between touching something that I intended to and not.) I also notice when I’m really tired, because that skill gets diminished. Thank you for your podcasts. It’s such a fantastic experience having scientific information accessible and usable. Best to you and your team.

[@Das0000]

I am in love with how you explained everything. The detailed info is soooo so much in help. It not only makes everything clearer but also doesn’t let your mind overthink on the words you pronounced

[@pbapprend]

I love that everything about this podcast is so intentional and designed to maximize our learning. Explaining the "why" behind the various mechanisms really helps me integrate what I am learning and increases the likelihood of sustainable behavior change. I'm sure it's possible to run out of praise for this podcast, but I haven't yet :) Thank you so much for all the time and effort that goes into each episode.

[@constancechan7748]

Although I am not an athlete ，I am reaally enjoying learning it !!!! what a precious privillege to learn from the best!!!!!

[@mike-yp1uk]

Learning this stuff helps me to fine tune myself. Andrew is so humble and that's what makes him great. Knows his stuff

[@santicruz4012]

As a musician I find this fascinating! Most of the protocols you mentioned I have done because my teachers taught them to me, but now I understand the mechanisms, the science behind those protocols and its so cool! I feel like I can now harness these tools and take them to the most efficient point in order to maximize my practice sessions. Thank you Dr Huberman!

[@imm0rtalitypassi0n]

I come from a bellydancer family and used to study it myself but put it down for years til 2021 as a way to honor my mom. Now that I'm back to learning/relearning (plus going back to Kali classes soon), this is beyond helpful. Thanks, Doc! 🖤

[@chandana___]

I'm learning so much from the podcast that the very methods and tools mentioned here are helping me focus while i listen to the podcast. Earlier i used to go weeks not completing one episode properly and now i can finally listen to the episode the same week as it is released.The way each episode helps me in various aspects of my life is truely amazing. Thank you Dr. Huberman🌻.

[@Joanna-ed8ic]

I am a 2nd-degree blackbelt in taekwondo, coming back after a 7-year break. I have to rememorize over 20 forms and it felt very overwhelming at first. I have noticed not increased retention, remembrance, and flow through utilizing many of the techniques you discuss in this podcast! Thank you for your insight, I look forward to passing many of these nuggets of wisdom down to the younger TKD generation! 😀

[@bezaurasaurous]

I haven’t watched all of your videos yet but i feel like I’m listening to a super easy to read white paper and i want to do this all the time!! I struggle to stay focused while reading technical papers but listening to this is the perfect segway. I appreciate the time, effort, and articulation to teach others like myself. Much love!

[@marthahorton5350]

I recently finished a Quality improvement class using PDSA cycles and it correlates with the concept of using errors to drive improvement. Also to focus on one thing at a time to improve learning and performance. Basically once the error occurs, the brain's job is to "adapt, adopt, or abandon" the strategy used to learn the new skill. In mastery you have adopted and adapted successful strategies, abadoned unsuccessful ones and are ready to test your aquired skills in unpredictable circumstances. Love episodes about learning 💖

[@vikietheriault7965]

Truly helpful content as always! I think I will modify my piano practice to implement what I've learned today. I'll split each practice in two: A REPS SESSION, right before bed, then a FOCUSED SESSION in the morning, reviewing the same notes and bars. This podcast just helps me bring everything to the next level. Thanks Dr Huberman, from Canada!

[@helenmary9416]

Thank you Doctor Huberman. I am starting folk dancing at 71 yrs. and no previous dance experience. Even the vocabulary is unfamiliar. I will be returning to your podcast again and again!

[@Marcin79W]

Thank you for a great reminder - the one about taking small breaks after exercices to contemplate in silence, letting the brain to sort out what I've just were trying to learn and put it into building the skill. When I was a teen in mid 1990's I was learning playing guitar for hours a day, every session was with some small break when I would lay back and rest in silence, before getting to the next exercice. I was doing massive progress in short time (no distractions, no internet, no social media to disrupt my little breaks). I mostly stopped playing guitar at 25. Later on, in my early 40's, I was trying to get back in shape and started doing the same, a few hours a day of exercises on guitar yet with very little progress if any - the difference (except for me being like two decades older) was that I was abusing social media, youtube and all the modern distractions while exercising and as a break from my exercises, instead of allowing myself these little breaks in silence. I bet my slow progress was caused by this at most, not so much by being older. On my way to this old method now. Thank you for all the knowledge you're sharing with us!

[@Jinoshkp]

This is so true. All programmers know that the best way to learn is through trial and error... Being able to 'test' it quickly gives the immediate feedback that causes and deepens learning !!! I could totally relate!!! Really awesome insight!!

[@siddiqui49]

My favourite youtuber ❤️. Please Professor explain the effect of blood glucose on brain. You have briefly explained that many brain supplements have their effect by elevating blood glucose levels, but you are following a keto-ish diet during daytime.

[@user-cg4il5ib8d]

As a non-neuroscience background, the work you are doing is simply phenomenal. The free information you are providing is more valuable than any paid course available out there. If world is full of selfless people like you, there won't be anything much left, to ask for...

[@ivansubseqlychagin1932]

man, you literally became an operating system guide for my brain and body, enjoying the hell out of new forms of control of my life, huge thanks for your videos, its the most helpful stuff out there imo

[@sotimak6554]

“I don’t know anything about horses except that they are beautiful and I like them very much” 🤣❤️ you are the best

[@elisemailloux876]

It’s called Shavasana. As a matter of fact, this whole episode described exactly what a full Ashtanga practice is(minus the importance of the breathing part). I really enjoyed this episode, thank you!

[@cosminpreda4093]

I could say “Thank You Sir for sharing your live research with us for free” on every video you post and stil wouldnt be enough to show you how much i appreciate the things you are giving us! With much respekt!

[@AndreaSamadi]

I've been listening to this podcast on the hiking trails (audio only). What an incredible difference to learn via KZbin for a change. Thank you for all you do!

[@BA-AB]

I love how some of the techniques you back up with science (thank you!) yoga has been doing for thousands of years, like the breathing techniques, or about going idle after practice. The yoga I practice we lay down and do nothing for a while after every single class!😘 Thanks for helping in the process of bringing science closer to us humans in general!😁👊🏼

[@mariaman3573]

Greetings from Greece! Thank you 💟 We really appreciate your work and your help to the public

[@linmus2370]

I'm in love with this podcast. I watch it religiously. Thanks a lot Dr. Huberman for your immense contribution to our education.

[@shirintobie-paul3501]

Thank you Dr Huberman, team, sponsors, supporters and Costello! Mechanisms and tools. I'm loving it! Let's get this to 300K subscribers by episode 30! I love surprises so, if we get there before episode 30.... bliss! #dopaminevibes

[@dawnfmEnthusiast]

Just finished the previous episode! Thank you Professor Huberman 💯👏🏽👏🏽👏🏽

[@rubenrio78]

Brilliant as usual. I am very grateful as a human being for all of your content in general, and especially grateful for this episode as a professional juggler. It solidifies some of my practices and gives me a lot of new information to make it that much better, thanks again Mr. Huberman.

[@ayzamalik95]

so I shifted from exercising in the evening to exercising in the morning because of this podcast, and the physiological sigh actually did relieve the stitch while running, also since I jog on wet grass in the morning I think its helping by cooling the bottoms of my feet while I engage in the exercise, performance has increased, so those are multiple huberman podcasts working effectively for me, thank u!

[@vin4216]

Found out Dr. Huberman's channel last night. I already finish watching two episodes today and now I'm on my 3rd. My brain is not used to watching videos this long (except movies). Now I feel like my brain is complaining and craving for videos that provides instant gratification. Shut up, brain. I am the captain now. 😂

[@annefry3785]

This episode was great as always. I am definitely going to implement the stop and do nothing after learning something new. I thought it was also interesting to reflect on errors. As a teacher we always emphasise the importance of making mistakes with kids but now we have actual real science to back up what we are talking about! Thank you as always.

[@theresacampbell5057]

I'm done! this episode was worth everything after the break down of the "side cramp." I do realize that when I have a limited time to run, this happen sometimes. When I trained to run the LA marathon, that told us about the rhythmic breathing and incorporating the long exhale. Totally works. Always gold in your podcasts. Thank you!

[@chrisedmark]

Someone made a reference to your podcast so I looked it up. This is the first one I watched. I enjoyed the information so much I became a member. I train dogs and people to do agility. What you presented helps explain some of the ways that will help training even dogs. In the world of dog training, the current trend is errorless training. I don't follow that trend. While training a behavior, I will sometimes pay anyway when an error occurs. It finally hit me when I went to an agility camp and some instructors were saying don't pay the dog for the error; only reward the behavior that you want and others said pay for every effort. I finally realized that both are correct and that I do both and why. When training a new skill, I pay for all efforts even errors and when I see that the dog has the concept, I transition to paying for what I want sometimes letting the dog get frustrated. This podcast helped me understand why. Frustration and errors supply contrast. The greater the contrast the greater the impression of what behavior is required. The release of frustration also help us remember what is correct because our brains do not want to repeat something made up frustrated. The open and closed loop concept will help with this. And using a reward marker at the correct point can change an open loop to a closed loop process. I hope I am on the right track.

[@guillermobarboza5140]

In the anime/manga series world trigger, a character has this enhanced sleep learning where he takes a nap after loosing a fight and then does scary better

[@GloriaCorrea]

Great re-confirmation of how powerful we are in all areas of our beingness. Thank you 😊

[@gristle_licker]

Wow, what an episode! Thank you so much Dr Huberman! Hopefully there will be another episode about how to learn cognitive skills faster and you can bet I'll be here for it!

[@kimmarkham7553]

Love this podcast. Thank you!!! I had a piano scholarship when I started college and could relate to many of the things you’ve stated here-although I didn’t understand it back then, (Many many years ago!) I would intensely practice and practice the particular parts of pieces that were hardest for me but always left the session feeling like i still couldn’t nail it. But, when I came back to it the next day, it was magically easier and I was much better. It’s like it just soaked in or something. Now I understand why. Also, my instructor had me play MANY sequences in very slow motion when I was required to memorize a piece after learning it. This was almost painful at the time because it required me to really think about each and every note instead of just relying on the feeling of my learned motor skills. I found when I practiced intensely, at a point my hands would just go where they needed to go without thinking about it so much, however, when I was on stage or being critiqued by my professors my nerves had a tendency to interrupt those learned motor skills, and so going slowly, learning each and every note, chord, & cadence allowed for me to keep track of where I was, while under pressure. Lastly, I was often trained to learn pieces backwards. This was another thing that seemed to lock the piece into my memory. It’s just fascinating now to relate those lessons to the information you’ve presented today. Now, as I’m trying to get back to playing my piano, as well as learn other things, I will conscientiously apply these lessons. Thanks again!

[@avgb2115]

As a non-neuroscience background, the work you are doing is simply phenomenal. The free information you are providing is more valuable than any paid course available out there. If world is full of selfless people like you, there won't be anything much left, to ask for...🙌

[@ekaterinashepetova]

Love your jokes and sense of humour!! the best thing that happened to me recently - coming across your podcast 📚 Dr Huberman ❤️

[@alejandronieto576]

Andrew, your channel, knowledge, and will and passion to share are pure gold. Thank you from Buenos Aires.

[@alexrosario423]

This was fascinating. There are some skills I have developed where some would consider me a "virtuoso" in that I picked up the skills relatively quick. The thing is that I would avoid most common wisdom in learning these skills, and I just sort of "felt" when I was really absorbing somethintng and learning, and just sort of chaotically went about it pursuing that feeling. Now I understand that I can feel when I have a heightened sense of neuroplasticity, and many of the things discussed in this podcast are strategies that I unwittingly implemented in my practice sessions. I'm absolutely blown away right now, this podcast is pure gold.

[@whatever_it_take.s]

Thanks for taking interest in sharing scientific knowledge so passionately

[@watchingvideosnow]

Officially rethinking picking up my violin once again 🎻 the more you know... thank you and the team!

[@hubermanlab]

Wonderful to hear. Keep us posted.

[@bahramghafari3777]

I'm a PhD student in motor learning. I learned a lot of new concepts after watching this podcast and got lots of insights. Thank you very much

[@melissahamilton8238]

The show has changed my life. He feels like a best friend!

[@rlfernandes9538]

This guy produces so much content that I can't keep up! Great channel, hope to see a clips channel/playlist, that would help a lot in returning to previously discussed topics.

[@kingrey2906]

I know right. Haha. It seems to be creeping up towards 2 hours each time. So I have started to do 2 sittings for each podcast.

[@lj32920]

There is a list. I think it's on the podcast page. Somebody else who is not such a luddite as I can tell you more exactly.

[@rlfernandes9538]

@@lj32920 you mean something other than the clips channel on YT? That one was introduced after my original comment...

[@AdityaVerma-314]

So exicted for this one! Thank you Dr Huberman ❤️

[@RosyRosieRose]

01:36:00 PTSD may also be an overcompensative response to a stimuli. A PTSD implicit memory may fail to find words to process trauma and the fearful response...like the little mouse that lost the Tube Test battle, the pattern of fear and loss is set. Finding explicit words to describe trauma or naming crazy stuff when it happens may help put PTSD away a bit better. Truth is when you've seen stink you know it's still out there. But yay, breathing, reps, playing with adrenaline et al, sleep, nutrition, and all 20 episodes, thank you for helping all things optimise. Your teaching, content and delivery is very wow and we're loving it.

[@sednagal]

Loved this podcast. In your description of "idle time" after a skill learning session, it brings to mind the purpose of savasana in yoga. I have been practicing yoga for over 3 decades and teaching for 10 in the yogic sciences the education stresses the importance of savasana as the "integration" of the work. It seems the yogis knew long before that the idle time was critical to the brain/body connection. I am now applying this to other skills and reminding myself to take a 5 minute savasana afterward.

[@mutulicaaa]

Cheers from Romania! Thank you!

[@davidlakhter]

Dr. Huberman, you are a legend man, much love!

[@johnkristianson6599]

I was bowling on Saturday evening. Now the last time I picked up a bowling ball was probably 15 years ago. So, I was here (at the bowling alley) for the socialization side, but I started throwing gutter ball after gutter ball. And while I was there for the socialization function, I was feeling a little humiliated in the fact that I had bowled five frames and gotten 1 pin. I had just finished your podcast on Plasticity and was right there. One of the people there came up to me and mentioned that I was probably twisting my wrist when I released the ball. He said to focus on releasing the ball straight. And I did. What a change in my game. I actually won the second game (like the Phoenix rising). So your podcast on Plasticity made my evening at the Bowling alley. Thank you!

[@PatrickHustonarcher]

I use a variety of the tools from this episode in my career as an Olympic Athlete and in my role as a coach for up and coming athletes. The name which I use for the post learning reflection period: the downloading phase. Thanks for everything you do Dr Huberman.

[@pepincuatro2865]

I think in a way the Super Mario experiment does fit with the idea that people fight harder to preserve what they have. They didn't know they had those points until they made the choice of trying that program, so they weren't attached to them until when they lost them for trying. Then the next logical step to preserve those points would be to turn down the choice to expose themselves to that loss. I think the key is that it is a choice. If it weren't it would probably make them fight harder. But in a non "life or death" kind of situation, the fact that you're being punished for trying doesn't incentivize trying harder. This is the Starcraft effect that I just made up: when you make a bad strategic decision in a strategy game your punished with the loss of units and resources, so with every bad decision the match gets harder and there's only so many bad decisions you can afford. The thing that makes you keep trying is that you can restart the match at any point with the knowledge you gained from your bad decisions, that's why these games are so addictive. If you couldn't restart the match, just like in that experiment, then frustration would take over and you'd never touch it again. My take away is: pain motivates you as long as you can see a way to escape it. If you think it's unavoidable and you can't make it better no matter what you do then it's just depressing My theory is that the experiment would obtain different results if the participants were told that they could recover their lost points if they figured it out

[@luxluger980]

Such an interesting take, appreciate it. Paradigm shifts are literally all it takes. I'm thinking in the context of taking risks in business. For example, those who see failures as a loss, they give up, never to try again. But those who see through a different lens, see failures as learnings and the mistakes "anchor their attention" to re-strategise and go again.

[@jaouadbissbiss8641]

one of the basic and important norms of life is to learn new skills faster; this very important topic Andrew, thanks.

[@tonilucas4464]

I just wanna say, I have learned so much from your podcasts. They’re not only interesting and informative, but I truly enjoy the way you present the material. I have been a teacher for many years and much of what you say here, has actually been done in the classroom, or it has been taught to teachers to teach certain skills this way. I do believe math is one of them, In learning new skills and making the mistakes in the beginning and then reflecting back on what you have learned and building on that. It makes so much sense. I also like the period of reflection after each session, I just want to say thank you. There are other podcasts that I would be interested in you doing. I am a very active person but in the past I smoked cigarettes and drank more alcohol than I should. Hence, I have found out that I have mild osteoporosis in my hips and osteopenia in my spine. I am really trying to self educate because I am finding that many of the professionals that I have been to only want me to take drugs. I finally succumbed for six months and hated the results. I am trying to come up with protocols and actually work in building new bone. I am active every single day and committed to being in good shape. I would love for you to do a podcast on osteoporosis and building bones when there has been bone loss. I have been reading and learning and reading and learning, but I would love to hear it from you because I love how your work is so well researched and explained. Thanks again Andrew Huberman!!!

[@lindabrobinson7349]

I was listening to this podcast somewhat passively as I worked or other tasks but when you said (paraphrased) …after completing the exercise, do nothing for a few minutes basically is when the learning happens. The reason that caught my attention (I’m no real yogi) but in the yoga video I use the at the end of the practice the teacher ends in with the “corpse” pose where you stay as long as you can to allow the body to take in all the shifts and changes that were made doing the session. This just lends more to the whole idea that we are functional in how everything is connected mind, body and spirit.

[@christaknappen3355]

This is super valuable! Thank you so much! Super interested in a podcast or a segment about cognitive optimization as it relates to Alzheimer’s disease prevention. Tools to help avoid or delay signs of dementia and Alzheimer’s disease.Thank you Dr. Huberman and team.

[@littlebonedances]

Loved this episode! Thanks for all your work in bring this information to the public so effectively at no-cost. ❤

[@MotivationSportPodcast]

Fantastic insights on skill acquisition! Dr. Huberman's podcast never disappoints. The strategies discussed here for learning skills faster are not only practical but backed by scientific research. I appreciate the emphasis on neuroplasticity and the actionable tips provided. This is a goldmine for anyone looking to enhance their learning abilities. Thanks for breaking it down in such a clear and applicable way! 🧠💡

[@top5s614]

Thank you for this discussion. I notice my focus and retention of what I study on, is sustained in a block of 90 minutes. This daily repetition, at specific time, has made me a keen student even to subjects I initially thought were hard to grasp. when I review errors the following day, I notice I quickly grasp the right understanding much more quicker. Thanks again for your indept study and great way of delivery.

[@mnmillard]

Huberman notebook and pen in hand, let’s go!

[@nickm2677]

Can you upload these notes plzzz?

[@619MRHOTSHOT]

@@nickm2677 please!!!

[@cassandrabrecht8974]

I took six pages of notes for this one!

[@nickm2677]

@@cassandrabrecht8974 wow! Have you taken notes for other episodes?

[@cassandrabrecht8974]

@@nickm2677 Many of them, but I plan to go back through them again and take notes on the ones that I missed. Then I'm going to recopy into more legible handwriting. This info is too good to lose!

[@reyastilla5197]

I still can't believe this podcast is free.

[@user-fi3cd3ig6l]

Yeah homie forever grateful to Huberman

[@accuso]

Advertisement at the beginning is our savior...

[@jeremiash5180]

If he's honest and really wants to spread information, it's not that hard to believe. Content is priceless IMO, so I can see where you are coming from.

[@elizabethatkinson5331]

I listen to Andrew as often as I can. I even enjoy listening to all the adverts ❤….. he is amazing!!!!!

[@juicebox86]

First found you on JRE. I dabble in JRE, but your talks are consistently magnetic in their draw of my attention. Your subject matter is always interesting and the fact that you take multiple episodes to fully dissect an idea is not a popular strategy among your podcast mates. All this to say, I love it. Been subscribed for a few days now and have listened to at least one episode a day to catch up to your current shows.

[@the_bug_bus3882]

Your podcasts are life-changing I love them

[@wendywoo7031]

The gold standard in podcasts. Superb 👌❤✌🇬🇧

[@nareshmeetei]

This is amazing. I'm learning skateboarding and everything you're explaining apply automatically. This is why I always say skateboarding teaches you so many things.

[@rosenguyen4181]

Thank you, Professor Huberman. You have single-handedly changed my life for the better and made me extremely successful.

[@danettedarbonne1804]

I cannot believe this information is free! I do however patronize all of your sponsors. Thank you, AH for another amazing episode! In future, please explain more about the neuroscience of diagnosed ADHD. Not all of us were born on an even playing field. We have disadvantages to conquer.

[@ponfruta]

Monday morning episode drops are the best!

[@littleripper312]

This makes so much sense thinking back on when I did my best learning. When I played piano I used to spot practice very specific things like say 5 sets of 10 throughout that day barely getting it and I would wake up the next day magically able to play it perfectly. My piano teacher always told me to do some spot practicing before bed and not to read or watch tv but let your mind rest then go to bed. It worked. What I didn't know was not spiking your dopamine before learning makes the dopamine hits relatively larger so that was completely new to me. Also having an early "win" when learning a new skill makes a lot of sense because I find most of the skills I stuck with had some element of that.

[@melodym5993]

I've been getting that side stitch for decades, but not usually while working out. It’s happened while stretching after biking, or even sometimes while just working at the computer or reading. I stretch a lot, but had never figured out what that was. Thank you.

[@claypunk7718]

11:55 - two years ago I trained really hard for a 5k run for months, and my pace was looking very competitive. finally, just before the run I decided to down two energy drinks. i wasn't consuming caffeine regularly at the time, and my logic was that it will give me that much more of a boost. I ran more than a minute below my usual pace, with a lot of pain and discomfort. this is why having an accurate mental model helps.