The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki
In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.
We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation.
Episode show notes: https://go.hubermanlab.com/7gTmlIR
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Timestamps
(00:00:00) Wendy Suzuki
(00:00:21) What Makes Moments Memorable?
(00:02:24) Memory & Hippocampus, Imagination
(00:05:35) Sponsor: BetterHelp
(00:06:37) One-Trial Learning, Fear
(00:08:10) Exercise Effects on Focus, Attention & Memory
(00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise
(00:15:10) Sponsor: AG1
(00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood
(00:18:43) How Exercise Increases BDNF
(00:20:47) Adults, Neuron Growth, Hippocampus
(00:22:51) Exercise Effects on Memory, Tool: Morning Exercise
(00:26:08) Exercise & Long-term Effects on Cognition, Older Adults
(00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)
(00:32:03) Sponsor: Eight Sleep
(00:33:22) Increase Exercise For Greater Cognitive Benefits
(00:35:30) Affirmations, Exercise, Mood, IntenSati
(00:37:37) Meditation & Benefits, Tool: Brief Meditation
(00:39:32) Tools to Improve Attention
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