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 Thank you to our sponsors InsideTracker - a https 3A 2F 2Finsidetracker com 2Fhuberman a Athletic Greens - a https 3A 2F 2Fathleticgreens com 2Fhuberman a Our Patreon page a https 3A 2F 2Fwww patreon com 2Fandrewhuberman a Supplements from Thorne a http 3A 2F 2Fwww thorne com 2Fu 2Fhuberman a Social Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a Website a https 3A 2F 2Fhubermanlab com a Join the Neural Network a https 3A 2F 2Fhubermanlab com a neural-network 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 - a https 3A 2F 2Fwww blabacphoto com a

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