Played
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In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:30) Sponsors: AG1, LMNT(00:04:53) The Daily (Learning) Routine(00:07:13) Plasticity Is NOT the Goal(00:09:26) No Obligation To Change(00:09:59) Practical Plasticity Language(00:13:37) Pillars of Neuroplasticity(00:15:16) My Daily Routine: Chronotype Management(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light(00:19:09) Delay Caffeine!(00:21:19) Light, Black Coffee, Hydrate(00:22:57) High Alertness, Linear Tasks/Learning(00:25:12) Background Music/Noise: Yay or Nay?(00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine(00:28:37) Leveraging GO, NO-GO(00:30:08) Non-Specific Action(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise(00:35:28) Temperaments Vary: And So Should This(00:36:01) The 3 Hour-Long Post Waking Block(00:36:20) Early Morning Exercise and GO Networks(00:38:05) Fasting, Ketogenic Diets, & Food Volume(00:39:41) Sodium/Electrolytes(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation(00:42:01) Post Lunch Low/No Cognitive Load(00:42:56) Hydration, NSDR, Nap(00:44:54) Creativity Work(00:46:26) Creativity Is A Two-Part Phenomenon(00:51:15) Psychedelics(00:58:20) Afternoon Light As Insurance(01:00:26) Evening Nutrition(01:01:21) Repacking Glycogen: Hormonal Factors(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve(01:07:08) The Power of Objective Tools(01:08:14) Visualization(01:11:34) Mini-Synthesis(01:13:31) Resetting Your Clock(01:15:55) Don’t Trust the Mind Now(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day(01:18:33) Organizational Logic(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.(01:24:42) Variation Among People, and Dogs(01:25:49) Accurate Versus Exhaustive(01:27:57) Familiar and New Ways To SupportTitle Card Photo Credit: Mike BlabacDisclaimer
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This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:32) Sponsors: AG1, LMNT, Waking Up
(00:03:50) Plasticity: What Is it, & What Is It For?
(00:06:30) Babies and Potato Bugs
(00:08:00) Customizing Your Brain
(00:08:50) Hard-Wired Versus Plastic Brains
(00:10:25) Everything Changes At 25
(00:12:29) Costello and Your Hearing
(00:13:10) The New Neuron Myth
(00:14:10) Anosmia: Losing Smell
(00:15:13) Neuronal Birthdays Near Our Death Day
(00:16:45) Circumstances for Brain Change
(00:17:21) Brain Space
(00:18:30) No Nose, Eyes, Or Ears
(00:19:30) Enhanced Hearing and Touch In The Blind
(00:20:20) Brain Maps of The Body Plan
(00:21:00) The Kennard Principle (Margaret Kennard)
(00:21:36) Maps of Meaning
(00:23:00) Awareness Cues Brain Change
(00:25:20) The Chemistry of Change
(00:26:15) A Giant Lie In The Universe
00:27:10) Fathers of Neuroplasticity/Critical Periods
00:29:30) Competition Is The Route to Plasticity
00:32:30) Correcting The Errors of History
00:33:29) Adult Brain Change: Bumps and Beeps
(00:36:25) What It Takes to Learn
(00:38:15) Adrenalin and Alertness
(00:40:18) The Acetylcholine Spotlight
(00:42:26) The Chemical Trio For Massive Brain Change
(00:44:10) Ways To Change Your Brain
(00:46:16) Love, Hate, & Shame: all the same chemical
(00:47:30) The Dopamine Trap
(00:49:40) Nicotine for Focus
(00:52:30) Sprinting
(00:53:30) How to Focus
(00:55:22) Adderall: Use & Abuse
(00:56:40) Seeing Your Way To Mental Focus
(01:02:59) Blinking
(01:05:30) And Ear Toward Learning
(01:06:14) The Best Listeners In The World
(01:07:20) Agitation is Key
(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
(01:12:00) Ultra(dian) Focus
(01:13:30) When Real Change Occurs
(01:16:20) How Much Learning Is Enough?
(01:16:50) Learning In (Optic) Flow/Mind Drift
(01:18:16) Synthesis/Summary
(01:25:15) Learning With Repetition, Forming Habits
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer
