Science-Based Mental Training & Visualization for Improved Learning | Huberman Lab Podcast

In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training.
#HubermanLab #Science #Neuroscience
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Articles
Statistics of Mental Imagery: bit.ly/3H8NR78
Best practice for motor imagery: a systematic literature review on motor imagery training elements in five different disciplines: bit.ly/3UY0RT3
Sleep and the Time Course of Motor Skill Learning: bit.ly/41tM9We
Mental practice modulates functional connectivity between the cerebellum and the primary motor cortex: bit.ly/3H9kh1H
Motor Imagery Combined With Physical Training Improves Response Inhibition in the Stop Signal Task: bit.ly/3oBlmZJ
What is the relationship between Aphantasia, Synaesthesia and Autism?: bit.ly/3V2Tslj
Chapter 15 - Aphantasia: The science of visual imagery extremes: bit.ly/3V2Tqdh
Visual mental imagery and visual perception: Structural equivalence revealed by scanning processes: bit.ly/3L0jvoE
Using motor imagery practice for improving motor performance - A review: bit.ly/3ApXzyi
Motor Imagery Combined With Physical Training Improves Response Inhibition in the Stop Signal Task: bit.ly/3oBlmZJ
Visual images preserve metric spatial information: Evidence from studies of image scanning.: bit.ly/41OMimY
Acquisition and consolidation processes following motor imagery practice: go.nature.com/3L1udeK
Other Resources
Mobius strip: www.britannica.com/science/Mo...
Impossible cube: www.newworldencyclopedia.org/...
Rubin’s vase: en.wikipedia.org/wiki/Rubin_vase
Stop-Signal Task: www.psytoolkit.org/experiment... (Click on “Run the Demo” in the left-hand margin. Requires keyboard; not for smartphone)
Huberman Lab Sleep Episodes:
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep: hubermanlab.com/dr-matthew-wa...
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing: hubermanlab.com/sleep-toolkit...
Master Your Sleep & Be More Alert When Awake: hubermanlab.com/master-your-s...
Timestamps
00:00:00 Mental Training & Visualization
00:04:46 Sponsors: LMNT, Maui Nui, Eight Sleep
00:08:04 Developmental vs. Adult Neuroplasticity
00:11:42 Learning New Skills: Focus & Sleep
00:14:49 Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills
00:23:42 Principle #1: Very Brief, Simple, Repeated Visualization
00:29:36 Sponsor: AG1 (Athletic Greens)
00:30:51 Principle #2: Mental Training Cannot Replace Real Training
00:37:36 Principle #3: Combining Real & Mental Training
00:43:17 Principle #4: Assigning Real-World Labels to Visualizations
00:50:37 Principle #5: Mental Imagery Equivalence to Real-World Perception
00:55:28 Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency
01:03:43 Sponsor: InsideTracker
01:05:00 Adding Mental Training; Injury, Travel or Layoffs
01:11:09 Timing of Mental Training & Sleep
01:15:17 Role of Gender & Age on Mental Training
01:17:10 First-Person vs. Third-Person Visualization; Eyes Open vs. Closed
01:23:53 Physical Skills, Motor Cortex & Cerebellum
01:31:15 “Go” & “No-Go” Pathways
01:34:19 Stop-Signal Task, Withholding Action
01:44:19 Aphantasia, Synesthesia; Social Cognition
01:52:58 Mental Training Practice & Benefits
01:57:36 Zero-Cost Support, KZbin Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer

[@omerbugur9137]

As a sport psychologist at Turkish Olympic Preparetion Center, I can sincerely say that most of my interventions includes psychoeducation and real-time tools from your podcasts about sleeping, plasticity, stress management, traumas, addiction and many more... As soon as I saw the name of this podcast, I had these goosebumps because the visualization can be one of the most important mental training in sport psychology.. Thank you for your efforts in bringing science-related tools at zero-cost to general public.. Greetings from Türkiye 🇹🇷

[@deepeshbajpai4423]

Hey there could you please help me out, I have trouble with visualisation whenever I try to visualise anything my mind goes blank hardly for few seconds only the image remains in my mind then it's blank again. Could you maybe give some tips on this?

[@warriordx5520]

​@@deepeshbajpai4423 Skill issue

[@edithor9493]

@@deepeshbajpai4423 try meditation

[@zelkuth]

@@deepeshbajpai4423 many people get stuck in the idea of visualization. So, instead, think that you’re gonna imagine about something, or think about something. Practically you’re doing the same thing, but your mind reacts differently to the words.

[@aaalissia]

@@zelkuth doing pranayama since few years, with difficulties to make the visualisations ( those are really complex) and you just saved my practice 😌

[@margarethaney4551]

Hi,my name is Maggie Haney and, just having had my 83rd birthday, I have brought you into my life as my new best friend. I learn a lot from you,and feel your brilliance and mostly your humility and common sense, power me to do things I want to learn to do.thank you and keep pumping! Maggie

[@ANKA.OUTLOOK]

Our humble Dr. Huberman, does a lot for humanity.

[@FrankTranDesign]

I read this as Dr Humanity

[@Vishwesh-S680]

❤❤

[@rafaelsouzadeoliveira9112]

All over the world! A brazilian here!

[@jamesron5625]

@@FrankTranDesign ​Our huberman Dr. Humanity, does a lot for humble.

[@armara70]

​@@jamesron5625Dr. Humbleman?

[@jonmorrisseau]

Literally just walked in the house after looking toward the sun as you suggested. Man your sleep episodes have changed my life in such a good way. Looking forward to this one after I take the kids to school.

[@themountain3461]

​@Ardonsioren I walked into the house metaphysically

[@Guiterminator]

@@themountain3461 My house walked

[@Wajed369]

​@@Guiterminatormy house ran away😢

[@stephenhughes5156]

Are you blind now?

[@williammarino3049]

You make so many great podcasts that can actually be applied to your life it's really amazing. Always appreciated Mr. Huberman.

[@youtubemom497]

Every episode is the equivalent of reading a wonderful self development book!

[@FreshTake01]

Yes he stepped it up on this one.

[@ReligionAndMaterialismDebunked]

:3 Early!! 🎉❤💯😁👨‍💻😅🏆🥇🦋🐀🐁🐭💻😎🤓👻💚

[@FreshTake01]

@@ReligionAndMaterialismDebunked no cap bruh

[@misslayer3340]

It's Dr.

[@ryanberto8494]

🎯 Key Takeaways for quick navigation: 00:00 *🧠 Overview of Mental Training and Visualization* - Mental training and visualization have been extensively studied and proven to enhance learning across various domains. - The process relies on neuroplasticity, the brain's ability to adapt and change in response to experience. - Specific techniques of mental training and visualization can significantly improve learning and skill retention. 08:06 *🛌 Neuroplasticity and Learning Process* - Neuroplasticity encompasses both developmental and adult neuroplasticity, each involving different mechanisms. - Self-directed adaptive plasticity, occurring in adults, requires focused attention followed by periods of deep rest, particularly sleep. - Long-term potentiation and long-term depression are key mechanisms in neuroplasticity, facilitating learning and skill refinement. 18:18 *🧠 Understanding motor skill learning* - Motor skill learning involves eliminating incorrect movements to arrive at correct movements. - Long-term potentiation (LTP) and long-term depression (LTD) are both crucial for motor skill learning. - Neuroplasticity involves both building up connections (LTP) and sculpting down connections (LTD) in the brain. 22:28 *🤔 Mental training and visualization principles* - Mental training and visualization involve both strengthening and weakening neural connections. - Effective mental training and visualization should capture both potentiation and depression aspects of neuroplasticity. - Mental training and visualization serve as a complement to real-world cognitive and motor training, enhancing learning speed and stability. 28:15 *🎯 Principles for effective mental training and visualization* - Mental training and visualization should consist of short, repeatable visualizations (about 15-20 seconds). - Complexity should be kept minimal in mental visualizations for optimal effectiveness. - For individuals with aphantasia or difficulty visualizing, simplicity and brevity are even more crucial. 37:57 *🌀 Visualization of Impossible Figures and Bi-stable Images* - Impossible figures and bi-stable images challenge perception, such as the Mobius strip or faces-vases illusion. - Visual cortex attempts to recreate the scene but struggles with simultaneous perception of conflicting elements. - Mental training and visualization can't replicate bi-stable images directly but can be achieved through drawing or tracing. 41:09 *🧠 Importance of Real-world Experience in Mental Training* - Mental training and visualization require real-world counterparts to be most effective. - Imagined experiences alone cannot replicate the perceptual shifts seen in bi-stable images. - Combining real-world and mental experiences enhances the depth and flexibility of mental visualization. 45:58 *🏷️ Cognitive Labeling Enhances Mental Training* - Assigning cognitive labels to mental imagery improves manipulation and specificity. - Recognition of familiar objects, like faces, activates specialized neural circuits. - Cognitive labels facilitate better manipulation and retention of mental imagery. 47:35 *📝 Importance of Accurate Mental Representation* - Mental training and visualization require accurate representation of real-world skills. - Assigning identities or labels to mental tasks aligns them with corresponding real-world actions. - Accuracy in mental representation enhances the effectiveness of mental training and visualization. 50:39 *🔄 Equivalence of Mental Imagery and Real-world Experience* - Mental imagery closely mirrors real-world perception and behavior. - Eye movements during visualization mimic those in actual perception tasks. - Deliberate eye movements enhance neural activation, improving the effectiveness of mental training. 56:48 *🔄 Effective Repetition and Rest Periods* - Effective repetition for mental training ranges between 50 to 75 repeats per session. - Rest periods between repetitions should ideally match the duration of the mental sequence, around 15 seconds. - It's crucial not to fixate on exact timings but focus on maintaining consistency within each repetition session. 01:00:43 *🧠 Frequency and Duration of Mental Training* - Mental training sessions should be conducted 3 to 5 times per week for optimal effectiveness. - Once motor or cognitive skills are consolidated, continuous mental training may not be necessary for maintenance. - Mental training and visualization are most effective when enhancing existing skills rather than acquiring new ones. 01:05:07 *🏋️‍♂️ Ratio of Real World Training to Mental Training* - Real-world training is more effective than mental training, which, in turn, is more effective than no training. - Combining both real-world and mental training yields superior results compared to either method alone. - While real-world training is prioritized, supplementing it with mental training can significantly enhance skill acquisition and retention. 01:14:46 *🛌 Sleep's Impact on Learning* - The critical role of sleep in consolidating learning, especially motor learning, has been highlighted in numerous studies. - Quality sleep following training sessions significantly contributes to the consolidation of new skills. - Different phases of sleep have been associated with the consolidation of specific types of learning, emphasizing the importance of sleep quality and duration. 01:15:25 *🧠 Mental Training and Visualization* - Gender and age-related differences in mental visualization abilities have been explored, with studies showing no significant disparity between males and females. - Age-related effects indicate that a combination of physical and mental training might be more beneficial for individuals aged 65 or older. - For most people, physical training is more effective than mental training, but a combination of both is superior to physical training alone. 01:17:30 *🤔 First Person vs. Third Person Visualization* - First-person mental training, where individuals visualize themselves performing a task from their own perspective, is generally more effective than third-person visualization. - Third-person visualization, involving watching oneself on video, can still be useful, especially when first-person visualization is not feasible. - The effectiveness of mental training is enhanced when individuals watch videos of themselves performing tasks, indicating the importance of incorporating visual feedback. 01:24:15 *🧠 Neurological Insights into Mental Practice* - Mental practice has been shown to modulate functional connectivity between the cerebellum and the primary motor cortex, enhancing motor skill performance. - Studies indicate that mental training reduces inhibition in the cerebellum-to-motor cortex communication, leading to improved motor execution speed and accuracy. - Mental training's effectiveness is not solely reliant on activating motor pathways but involves establishing neural circuit connections between the cerebellum and motor cortex. 01:33:31 *🧠 Visualization and Motor Learning* - Mental training and visualization can enhance motor learning's no-go aspect. - The stop signal task is a laboratory task mirroring action and cognitive learning. - The stop signal task involves reacting to arrows on a screen and inhibiting key presses when a stop signal appears. 01:39:33 *🛑 Mental and Physical Training Combination* - Combining mental and physical training improves response inhibition in the stop signal task. - The study found significant improvements in reaction time and accuracy with combined training. - Mental training alone and physical training alone also led to improvements but to a lesser extent. 01:44:24 *🧠 Aphantasia, Synesthesia, and Autism* - Aphantasia, the inability to generate mental imagery, is linked to weak visual imagery. - Studies explore the relationship between aphantasia, synesthesia, and autism. - Individuals with aphantasia may exhibit features associated with the autism spectrum, but causality is unclear. 01:52:16 *🧠 Wrap-up: Social Learning and Cognition* - Social learning and cognition are learned behaviors similar to motor and cognitive patterns. - The appropriateness of behavior in social contexts parallels motor and cognitive tasks. - The episode discussed key components of effective mental training and visualization practices. 01:54:23 *🎯 Key Principles of Mental Training and Visualization* - Mental training and visualization involve brief epochs of specific behaviors repeated over time. - Incorporating real-world execution enhances the effectiveness of mental training. - Naming, creating parallels, and consistent practice improve mental training and visualization outcomes. 01:56:03 *💡 Practical Advice for Mental Training and Visualization* - Repeated mental training and visualization, even with minor errors, lead to improvements in real-world performance. - Consistent practice of motor training and visualization, even 3-5 times per week, yields significant improvements. Made with HARPA AI

[@angiesaga8276]

Dr Huberman, if people are not listening to your podcasts? Then, ,I don't know what they're listening to? ! This is wonderful information that we should be grateful for! Thank you as always Dr Huberman for your great knowledge and most of all , sharing your knowledge with the rest of the 🌎!

[@aigbeuwadiale7201]

Yes 😊

[@thatchessguy7072]

Idk about you, but I listen to 10 hours of radio static for 24 hours straight.

[@swayson5208]

@@thatchessguy7072 white noise / 40htz ftw

[@qvash8517]

Dr. Huberman - you are a treasure. Many thanks for your generosity!!

[@rubenrio78]

Thanks Dr. Huberman, so great topic, pure gold I did conquered my first kickflip with 14 after a visualization during a dream. I was shocked, couldn't believe it.(30 years later and I am still playing with 3D objects...) Thank you for making our lives better, keep rocking master🙏

[@briansiedenburg2514]

At minute 27 - This visualization is actually exactly how I fall asleep when I have insomnia due to my mind racing or anxious thoughts. Visualizing, as detailed as possible, any sort of complex scene, complete with emotions and sensory stimuli involved, and playing it out for as long as it takes me to fall asleep. Forcing detailed visualization is probably the absolute best way (for me personally) to shut down my monkey mind.

[@AnnaFedor]

I used to do this too! I imagined that I am a snail, crawling out from my house very-very slowly 😊 it was very difficult to imagine what my bod would feel as a snail!

[@nikolas20762]

Thanks for that, i will try!

[@Joe-qv7jk]

🧂

[@renapatterson6466]

As an athlete with epilepsy, I'm so happy to have found your podcasts. I have learned so much about brain function and the effects of exercise, and especially electrolytes like LMNT, which I love. Your podcast on alcohol as poison was a real eye-opener. Thank you so much for all you do. Your compassion and knowledge comes through in every podcast. Thank you again.

[@chimpanzeeenjoyer4667]

I am an athlete who has been having seizures for the past 9 months and I likely have epilepsy. What podcasts by him would you recommend I listen to in order to start understanding my condition better?

[@NetworkNinja111]

Life changing content! I've been applying the learning skills here and feeding them to ChatGPT for the past few hours to study my exam on network engineering. I've been in the IT field for 10+ years. I can honestly say, I've learned more in these past few hours by applying the methods the great Andrew H. discusses in this video than I've learned my entire time studying this field. Thanks Dr. Andrew Huberman!!!!!!!!!!!!!❤

[@kathleen4376]

I just finished reading the book “ Thriving on Overload”. Thank you for your contribution to Dawson’s book / podcast. Seriously appreciated your efforts!

[@heshamkadry809]

Dude! I'm angry at how insanely good you are at picking your topics and guests. I would feel like I've made it, if I can ever be half as good as you are in prioritization and excellent topic depth level (Deep level understanding yet not too deep to overwhelm folks). Keep changing lives with your obviously talented yet beautiful soul.

[@DobbysOtherSock]

I appreciate when Dr. Huberman repeats the lesson he’s teaching us! He puts so much condensed information into layman’s terms plus repeating it is the perfect recipe to help the information stick. He’s a true and genuine teacher for the people. so much appreciation for this man ❤

[@peterdubinsky5389]

I am considering to get multiple notebooks and just start actually studying every last word man, you’re the catalyst to fixing the newer generations and older generations issues Huberman I’m proud of you and grateful to be alive at the same time you are!

[@oregano19]

This insights is a game changer. Hope your channels grows and reach more people. Truly a contribution to humanity. Thank you for your service Mr Huberman

[@entspannter_hase]

Dear Mr. Huberman, I find your podcast to be one of the greatest sources of knowledge available on the internet. Please don't stop doing what you're doing -- you are a treasure! I would really appreciate you doing an episode about what is known on the following question: How can the rather simplistic sounding structures, mechanisms and pathways you describe in your episodes give rise to such complex things as HD 3D high-FPS vision, detailed memories, feeling of emotion, having and vocalizing thoughts with incredible precision, making long-term plans with detailed steps, logically thinking through problems, consciousness, ........ . The list of incredible capabilities of the human brain just does not fit with the image of a bunch of neurons, axons and molecules, made out of otherwise dead atoms. A related topic for an episode would be similarities and differences between biological brains and artificial neural networks. I can conceptually understand how artificial NNs are able to do what they do. But when it comes to biological brains and all their emerging properties mentioned above, it's just beyond me. Maybe because biological brains don't have an output layer als artificial NNs do? Another related idea: Since the brain is not the only cluster of neurons in the human body, can we assume that other parts of our body have something like consciousness as well, on the level of a fly, a worm or a rat? The idea of my gut having the mental capabilities of an insect or rodent, that just happens to be carried around in a much bigger organism controlled by another, "more conscious" organ, is just too interesting. Probably, our understanding of brains is not mature enough yet to answer all of these questions in their entirety. But it would be interesting to know the current state of research and level of understanding. I really hope you do read this comment. Much love from Germany.

[@Jacqueline-uc1kk]

😊 ppl

[@Neonate_Aeon]

I would like to express just how grateful I am for these gems of knowledge, they help me greatly

[@princenp12]

I am from India 25 yrs old. No job, trying to get healthier, leaner and learn skills to get a job. You are a huge help. Big thanks❤

[@surajchougule4351]

Lets connect

[@josephstalin5003]

😊

[@raumshen9298]

If you are from India, you have the Upanishads

[@ll_jse_ll]

Went on a walk after watching one of Andrew’s podcasts to kinda just take it all in. And I must say, I felt genuine gratitude for the work Andrew is doing here. During a time when everyone n their granny is shitting on California and the Bay Area Huberman is the ONE guy that gives Californians a good name.

[@thetraveler79]

This channel should have more followers than any ''influencers'' .

[@amberelmlone]

What I really ENJOY about this podcast is that it is so well rounded. It’s transforming my life.

[@schumannbeing]

Just wanted to put this information out there, I'm on the autism spectrum and I have an exceptional audio and visual visualization ability. This gift has helped me visualize films before shooting them as well as holding entire music compositions in my mind and practicing and revising the melodies and grooves in my head before recording them physically. In fact my most prominent experience with autism is an overload of sensory data combined with a very expansive "inner world" which can often distract me from the outer world. My perceived lack of interest in things often comes from the fact that I have so much going on internally and I'm usually thinking of creative ideas that are much more stimulating than what's going on around me.

[@dadominicanstyl]

Dr. Huberman, love the way you deliver complex information in a simple clear manner. Evidence of a great teacher. Thanks for this legend creating information!

[@adrianagiraldo9315]

I have been WAITING for this EPISODE since day #2😂🙌🙌🙌 Class is in Session 🧠💪🏽💜 HuberMonday!

[@LOVEismyflow]

Dr Huberman, thank you so much for all these podcasts! I love love love Anatomy and Physiology, I am an ultrasound tech. My favorite class was Pathophysiology and my instructor would take me to to the morgue with her at UW to see autopsies. I love the “solving the puzzle” aspect of my job. You have inspired me so much and every time you put out a podcast, it’s like unwrapping a Christmas present. You are such a treasure and invaluable to all of us. There’s so much, that I can listen over and over, and keep learning and benefiting from each teaching. You have also inspired my writing with Jesus! This is wild! I believe He speaks in many ways and I love music, so I always have songs in my head. I’m not kidding, but Saturday morning I woke up to the guitar rift and initial lyrics of “Back in Black!”😂😂😂I have been writing about something spiritual and the Lord was confirming something He was telling me and showing me! I would love to have a functional MRI done as I’m meditating on things of the Spirit!! Anyway, I’m on my way to work and I’m only 30 minutes into this and look forward to hearing the rest! Have an amazing day!

[@Dedicated_.1]

Would love an episode on Aphantasia, Synthestesia , discussing causes and how they interact with compounds like Psychedelics for example. Thanks again for your work!

[@notobi5158]

Idem

[@ZeleniMrav]

Me to! I have aphantasia, i can see ZERO mental images and this condition have some interesting consequences on my life. Would like to find out more about it if Huberman have some insights.

[@fogelbar]

I have Aphantasia and when I take psychedelics I don't get visuals like everyone else. When I close my eyes I can "see" fractals and shapes, but it's more like I feel them rather than see them.

[@qine6559]

Me tooooo please I have NO VISUAL IMAGERY and limited inner monologue!

[@klausleber6178]

@@ZeleniMrav I also see nothing. But what consequences has this on your life.

[@user-vw7yq1dp5t]

Thank You so very much!!! I found you online a couple years ago and you immediately became a huge part of my life because I have been super interested in learning about the things that you talk about since I was a teenager. In August I was run over by a pickup truck while riding my bike without a helmet or breaks, lol. It is a miracle that I am alive! When I regained my consciousness you were one of my first memories and you have been helping me so much! I just wanted to express my gratitude!!! You are truly making the world a better place!

[@catherinerossba-fineartma-6619]

Really impactful. I so appreciate your support and the valuable education you offer here doc Andrew! Thank you!!!!

[@mxmus08]

Your contribution to humanity through these videos will echo for eternity. Thank you so much.

[@CeceKruchkoSmith]

Here you are again. Answering some of my many questions I’ve had these last 5 years of learning: Why did I sometimes experience nausea and anxiety while learning - often while learning new concepts I never even thought of before? Why did I often not want to sleep for a night after study especially if it was life changing which is pretty exciting at 70 ❤🎉😅

[@musicz0nesm489]

as someone with aphantasia, i'd love to hear more about it when you cover it in addition to Synesthesia and autism

[@caraalice]

This comment 👌

[@honoratodenilson]

Yeah, that's something I'm also waiting for

[@perlgerl]

Same here. I do see images when I dream, but I only learned a couple of years ago that the advice to count sheep was not just a metaphor, that most people could actually see those sheep. That's also why advice to remember a list of things by putting them in different locations of a house that you could walk through in your mind never worked for me.

[@maucagigas8062]

Thank you Andrew, I love working on my photo editing and listening to your podcast 🫶

[@swastikadhar6450]

My morning routine includes your teaching videos Dr. You are an amazing inspiration. Thank you for your time, effort, excellence, and will.

[@tekguyphoto]

Best way to spend 2 hours a day while commuting. Learned so much over the last year. Thank you.

[@daviss5122]

I love the neurology and psychology that he breaks down in this episode. As someone who has lived through MULTIPLE traumatic brain injuries, I have absolutely studied many years on the brain. Dr. Huberman, being an expert in the field he is, does an outstanding job of explaining and fleshing out all areas of the science mentioned in this episode, I’m sure whether the area is “his academic area of expertise” or not. (Dr. H, if you’re still wanting to learn about TBI’s I’ll happily share my experiences or connections to experts I’ve met with and seen) This is one of my favorite episodes Dr. Huberman has published. Highly recommended.

[@myriammario4924]

Dear Andrew Huberman, thank you so much! You helped me going through my trauma as a baby and getting better day per day. 50 now I am so thankful that you show me the new way to go, thank YOU so much🙏🏽🧚🏾‍♀️🌟

[@rizzgod-wj6ty]

Thank you so much Dr.Huberman still using physiological sigh to reduce stress and anxiety your content is always amazing

[@stephentownsend06]

❤❤❤❤❤ this stuff. Thank you Andrew for taking the time and effort to bring us this information . You are one of the GOATS.

[@mattjeffsdpt]

Good to have him back doing what I tuned in for originally - back in the days of our beloved, late Costello - teaching practical applications of Lifestyle Medicine, rooted in rigorous scientific research. Now - get it in under your customary 90-minute ultradian cycle, and you're 'Back In Black,' Dr. Huberman. BRAVO!

[@rowenab.747]

Yours and Lex's podcasts are my favorites! I'm learning tons of new things! Thank you!

[@olgazavilohhina6854]

I have already listened to half of it, I am leaving the second half for my walk tomorrow. Sunlight,movement.....Thank You Profe, for everything You are doing.

[@aleksandertrakul1446]

Given that you commented exactly 5 minutes after the video was uploaded and the KZbin has a maximum playback speed of x2, how could you listen to half of the episode already!?

[@olgazavilohhina6854]

This is not the only platform i use to listen to podcasts.Especially when i am on a walk.

[@fitzpat3]

Please do a podcast specifically on Preventing Knee and Hip Replacements. I’m 42 and so many of my relatives have had one procedure or both. I have knee pain but am active, sleep well, eat well and don’t drink. My sister is a pulmonologist and argues that repetitive motion in joints (like in running or jumping) will lead to joint breakdown, so I’m getting mixed messages. I’m just looking for tools to save my joints and have a long career as a competitive equestrian.

[@marleneflores2743]

I second that sister, my joints are a mess too! Had one shoulder replacement already and need another. Painful knees too and my hips hurt also, getting them x-rayed ugh 😩😩😩😩😫😫😫 l wish l could find away to avoid replacements. My LT reverse shoulder replacement was a good choice though bc the pain was unbearable. It feels pretty much like l had no surgery or replacement except for some loss of range, motion. Try to hold out having joint replacements until you really have to do it so it doesn't wear out on you 10-15 years down the line and you have to have it replaced again.😢

[@kathleen4376]

Yes . Would love to hear more on that too. Is there more we can do in addition to orthotics , collagen and Glucosamine Chondroitin?

[@FunGamingContent]

In a way we engineer our own selves

[@alyssamosteller3441]

Today marks 8 years since I suffered from a diffuse axonal injury. I deal with most of what you talked about in this episode (sleep issues, memory problems, etc) and I appreciate your insight on everything. Listening to your podcasts has been one of my mental training exercises for a few months now, and my vocabulary and knowledge have improved immensely! Thank you!!!! At some point would it be possible for you to do an episode that mainly focuses on brain injuries? Mine changed my life and no one (except brain injury survivors) will ever understand why I am not the same person anymore.

[@woodenwarrior9796]

It’s incredible that Olga has listened to an hour of this video in less than 18 minutes…

[@gettingyounger]

For the past 2 months I've been doing something similar to what Dr Andrew Huberman is talking about in this incredible video. I've had an issue in my life that I had wanted desperately to change. I want to say that this has worked beyond my wildest dreams, it's like brain hacking. I'm using a self hypnosis technique, but it adds up to the same. This stuff is life changing. Thank you for this video, I've learnt so much more about all this

[@edwinbay28]

I am thankful that I landed on your podcast! I have been trying to figure out how I can better myself. You are, and I'm sure 100% everyone agrees that you Andrew Huberman is AWSOME! From the bottom of my heart. Thank you...

[@dropclutch1]

We are so blessed to have this podcast 🙏

[@randelz92]

What an exceptional professor you make. "Everything should be made as simple as possible, but not simpler" Einstein.

[@johnerichanssiewertpollaba2725]

Thank you Dr. Huberman for your excellent programs😊

[@darcio90]

I'm amazed I got in on the first 10 minutes of this upload. Neuroplasticity and metacognition are so fun to me.

[@Crepitom]

It’s time for a whole podcast on Autism!

[@enochawedaga2598]

Dear Dr. Huberman, you have caused my interest in Neurobiology to peak because of how simple you make really complex concepts come across to me. As BSc. Applied Biology graduate with a 3.48 GPA, I genuinely wish I had found you out in my undergrad days, it would have transformed my learning since I am struggling so much to overcome all the mental blocks to living a realistic and functional life. Having the privilege to teach kids at a local private school, I see so many bright kids with great potential but learning difficulty I wish I could help with but I lack the knowledge and skill you possess. If there is any chance I could study and work under you, I would be honoured to receive this wealth of knowledge and translate it into a functional program for kids and persons with learning disabilities,so they can break forth too

[@sciencensorcery]

I'm autistic, and from my observation both aphantasia and hyperphantasia are common among neurodivergent people. I personally fall more into the latter category - I can easily imagine things visually where it almost feels like I'm "seeing" it (although it's a slightly different experience) as well as "hear" things like a particular song or someone's voice, etc. I actually requested a topic much like this (imagination, etc.), though I'm sure I wasn't the only one, so I look forward to listening to the full episode! I'm happy to hear you acknowledge the shift in how autism is being understood and really hope that at least some of the experts you consult for the episode are themselves autistic! No neurotypical can ever be more of an expert on our experiences than we can. Also, just FYI, Asperger's has been phased out as of the DSM-5 in 2013. Some people still use it to describe themselves, especially if they were diagnosed prior to that, but many consider it a harmful term because of Hans Asperger's history working with Nazis. Also, most (though not all) people in the autistic community prefer identity-first language ("an autistic person") vs. people-first language ("person with autism") as autism isn't something we "have", it's simply our neurotype that pervades every part of our selves. It would be like saying "Person with Italian" or "Person with brunette". Just wanted to note that because, as you said, the language is evolving and people who are not in the community may not be as up on the latest (one reason why, as the saying often goes, there should be "nothing about us without us"!).

[@neutronneuron5582]

💯🎯

[@drmishraji123]

This is perhaps the best podcast. It not only motivates you but also. Provides you the scientific explanation behind everything. As everything that we feel is all governed by brain. Brain has a lot to play in what we feel, what we do, what we say.

[@danielhinton1267]

Thank you Dr. Huberman, this changed my life! It helped me envision successfully my future success. Tim Ferriss and yourself are a cut above!

[@camerong5289]

What a stupendous faculty of mind have those that do not have aphantasia! There are none so blind as those who cannot see.

[@landonmorrison9334]

I love that you emphasize the need for person first language ! So important to refer to people as people first - for example, person with a substance use disorder instead of "addict". Please be mindful of this specific example going forward, professor Huberman

[@blackpelican5205]

I would be very interested in a whole video about SYNESTHESIA!💡

[@honoratodenilson]

Finally someone talking about aphantasia with some papers, it's really hard to find this subject on KZbin

[@ashvinm8]

Perfect synchronicity. I was just contemplating this yesterday and here you go!

[@sunniebarlow4224]

I love that you use so many studies in each podcast. So much great information each time. I would love to see you do a podcast about treating menopause symptoms especially hot flashes.

[@janelouisewar3633]

Hi 😊 Can’t wait to check hair episode. These are scrumptious lessons. That black button up is a hall of fame jersey in my book. Thank you for all the healing I’ve gained from listening to you the past 4 years. ❤ feel like I know you. Grateful for your brain!

[@andrewconnor4429]

Thank you professor. Just like I know Goggins is out there getting after it, I know you are out there driving towards tools to create wellbeing. When I get up in the morning, it feels like we are on a team. Stay hard brother!

[@szymonbaranowski8184]

i hope you talk about different goggins than which I have in mind

[@andrewconnor4429]

@@szymonbaranowski8184 what kind of riddle is this

[@MichaelGlyn-fu2io]

Andrew Huberman Really Knocks it out of the Park on This Topic. That's an awesome job once again. Thank You, Michael Glynn

[@kgakgamatsotsagae6465]

Thank you so much for these podcasts Dr Huberman. Been following you for quite some time but I think this is the first time commenting.

[@PriomRakshit-hm9rt]

Thank you very much Mr Huberman......it helped me a lot

[@ravishingtwinkle3811]

Listening to Andrew Hubberman energises me so much.

[@schmidtmethod]

I have been using this for some time now to work with atheletes and improve their "inner game" how i call it, first i teach how to meditate and do some kriya, after i go with the visualizations in a specific way, this podcast is pure gold, thanks @hubermanlab

[@c-mad6364]

It is interesting how my self is drawn to mental training and relating content, just to find out that ACTING instead of PLANNING is the best way most of the time. Great episode! I am so happy to be alive today, with those possibilites... it really feels like I have a one-to-one coaching with you, Mr. Huberman. My deepest regards sent your way from Germany

[@johnklus]

What a great lesson. The power of podcast and professionals sharing information. Thank you doc

[@0_fksgvn955]

Do an episode on Hyperphantasia and aphantasia, the ability of photographic memory and inability to visualize anything at all, respectively. I bet there are a lot of people that don't realize that not being able to visualize isn't what most people experience. I am one of those that can't visualize images in my mind and didn't realize that wasn't how everyone is.

[@amymazzarisi9127]

This was a fantastic episode. Thank you for making it understandable and presenting specific avenues for application in daily life.

[@csasiong]

A huge thank you from a great grandmother. Love watching, listening, and learning new things from your lectures. Please include anything and everything about Tinnitus. From the depths of my thalamus, sending much love and respect. 😊❤ Btw, I’ve added new learnings from this post to my ballroom dancing.

[@tamsenish]

Thank you Dr. Huberman! I am going to implement these training principles to help me pass the CPA at 62 years of age!

[@thepastofd]

thank you Dr ANDY, I owe you so much. I feel like meeting you one day. Thank You!

[@rodger2499]

Such a great lesson. I was a competitive gymnast in high school and college (UCLA). I used mental/visual training when I had injuries and couldn't train.

[@crud1101]

YEAH Andrew, don't stop what you are doing and providing to general public answers science geeks. We ALL love what you are sharing with us. Appreciate your efforts in providing latest scientific accuracies and truth of who we are! Real good stuff Andrew!

[@mursalinsadnan]

This is the first Huberman Lab Podcast I've watched. Really appreciate that you're sharing this huge amount of quality full of knowledge with us. Helping us to implement these knowledge in our daily life. And I'm so relieved that in the current era of internet full shit. I definitely got into a good corner of the internet which was the real reason internet was originally invented. (Sorry for my bad English btw😁)

[@crud1101]

You are changing, educating LIVES of many people! POWERFUL stuff my friend!

[@igorbjork6229]

Great episode! I often use mental training visualization for improving my PT clients exercise technique. Especially for a complicated lifts, like deadlift. Used this technique for improving my golf swing also. I mixed it with "power naps" of sorts and worked like magic. 1,5 h session physical training, power nap, mental training, power nap, physical training ... all in one day. Now I know how and why it worked. Thanks!

[@amirhamzakhan6061]

Professor I really love your podcast, keep up this great effort.

[@TheAlbert123456]

I just tried my first bout of visualiuation training according to the protocol that is described in this video. Just want to leave this here for anyone that wants to try it. I am practicing combat sports at a high level, and I tried visualizing a simple sequence of doing just one punch - the right jab. I did it with a round timer that was really silent but just loud enough to hear and not distract me. 15 seconds work then 10 seconds rest. And 50 rounds of that. It takes 20 minutes to this protocol, I have kept my eyes closed for the entire time except in the last 5 mins I just peeped to see how much time there is left. My conclusion - this visualization tech is hard and it is real work, it does feel like u did some kind of a practice after it, minus the sweat and the tiredness feeling. You also get a slight head high after doing it for 20 minutes, but all in all it feels beneficial and I will try to do this daily from now on and then improve upon the visualized techniques. Thanks for reading and good luck with this !

[@TheAlbert123456]

I also gave this visualization sequence an identity, since I was practicing the right jab, I named it the devastating right hand - it aligns with what I want to achieve with it and also easy to remember when in real training.

[@zahraraisi13]

Thank you for your hard work ✨ You're a blessing to the Universe! ✨

[@PabloLavayen]

Hey @Andrew, I just wanted to let you know that thanks to some of your protocols (special focus on NSDR, physiological sigh and Morning Light) I was able to go on a succesful taper off benzos after being more than 15 years depending on them and hooked to clonazepan. I have been delaying this many years out of fear of the abstinence symptons. My last failed attempt was about 8 years ago and I had a suicidal attempt (not good) and I almost ended locked in a shitty psichiatric ward . This time, with the proper tools, the approriate mindset and of course with a med advice, I was able to do it. No big deal really, this time everything went smooth. I am almost 2 months without any pills and feeling great. Yesterday I had a slight abstinence episode. I managed to controlle it with only NSDR and the P. Sigh. So, I thought you deserve all my grattitude and decided to pass by the comment section. For me, this kind of tools really made a great difference. Now I am in the middle of a second round of Huberman episode since the first one.

[@amrithatalks1103]

I am happy for you❤❤❤❤

[@MattRomback-mu5pi]

Yeah your ACDC tune grunting just got you first in line for an up and coming celebrity cameo on their show. I think Mike judge is creative enough to mix yourself with those two for a 10 min skit would be hysterical. Thank you for your show.

[@akashvyas5070]

i feel like every single video that he makes is exactly what i most need at that point in life

[@zaxarjusz]

I call this "backgrounds". This is in my head from whenever I remember. It helps me to hook up I'm learning or analysing to some "slightly moving background of memory" in my head.

[@misslayer3340]

I've literally been waiting for this one since I first heard you mention visualization in another episode. Thank you for delivering... And for so much more.

[@trac6009]

Thank you for all the amazing information! We also appreciate the free or low-cost solutions you teach all of us.

[@halhoover1646]

Thank you Dr. REALLY Appreciate your work.

[@DisnStukKk]

Fascinating! Thank you so much! Please teach us about fascia? Is it the largest organ of the human body?

[@user-np9yk4co7w]

Thank you for your podcasts. I have applied visualization techniques for a while now and in my training for lifting and bjj (jiu jitsu). Being over 40, 42 exactly, I have gotten a few injuries along the way, ie broken rib, hernia surgery all requiring weeks off of training. During the rest periods I would attend class but only watch and see myself performing the movements and go into my weight training area and visualize myself lifting. When I get back on the mats training again, my partners would ask how did you get better, it’s like you never missed

[@kathleen4376]

You talked about eye movement and where to look during training . Also eyes open vs eyes closed. Watching brief videos doing the task on a loop. I’m learning more and more about the importance of eye movement in your videos. Like moving your eyes side to side to reduce anxiety

[@TvTv-yu9tv]

Wow, all of these studies are amazing. I would absolutely love having you in a podcast for Romania. We need this kind of information to overcome our actual state of mind. You are amazing

[@muhammadtariq3648]

Thank you sir ☺️ You don't know how many people have been saved here in Afghanistan because of your helpful content. I wish you much success ❤️ and love .

[@hansdiras8877]

Mr. Huberman, we are very grateful for the excellent presentations/discussions you are making available to the public. The present one is a good example of that. Please consider presenting more scientific insights into physical training intensity, volume, periodization, recovery, nutrition, performance etc for older adults (eg after 50 or 60). With many thanks and best wishes

[@jenniferlraynor]

I have a severe TBI. I was in a coma 11 days when I was 17. I had no idea why that quick breath happened while I'm conscious. I always thought I had stopped breathing, and my system was compensating for it. I've been trying to relearn how to breathe properly for 38 yrs. I'm glad you did this video. TYVM 🎉

[@user-hn1in1mu4k]

Dr. Huberman. Thank you kindly for this. I sent you a message on Instagram requesting some enlightened information regarding aphantasia on the 5th of April. Thank you for the links for further reading. You are just awesome. Much appreciated. Idalette