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.
Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools | Episode 73
My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline.
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For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Dr. Wendy Suzuki, Learning & Memory
(00:02:50) AG1 (Athletic Greens), InsideTracker, Blinkist
(00:07:27) How Memories Form
(00:10:14) Hippocampus: Memory, Association & Imagination
(00:16:20) Encoding Long-Term Memory
(00:18:48) One-Trial Memory
(00:21:56) Tool: Foundational Habits to Enhance Brain Performance
(00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus”
(00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)
(00:48:48) Neurogenesis (New Neuron Production) in Adults
(00:51:50) Effects of Exercise on Memory
(00:56:31) Tool: Timing Daily Exercise, Cortisol
(01:00:02) Age-Related Memory Loss, Daily Exercise
(01:05:33) Tool: Exercise Protocol for Improving Cognition
(01:12:17) Anticipating Exercise, Daily Habits & Behaviors
(01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function
(01:20:58) Positive Affirmations & Mood
(01:27:28) Meditation & Cognitive Performance
(01:32:27) How Meditation Works, Focusing on the Present
(01:37:14) Tool: Strategies to Increase Attention
(01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac