Huberman Lab
Podcast Notes Key Takeaways * Three essentials to improve learning, focus, and retention: exercise, meditation, sleep * Four things make something memorable: (1) novelty; (2) repetition; (3) association; (4) emotional resonance (we remember the happiest & saddest moments) * If you have trouble incorporating a cold protocol, try Dr. Suzuki’s method: blast yourself with cold water at the end of your warm shower * Exercise can allow you to focus longer and deeper, reduce stress and anxiety, and enhance mood (among many other benefits) * Don’t overcomplicate exercise! Shoot for getting your heart rate up 30-45 minutes per day in any way you like * “Our brain is an organ that requires a signal to maintain its function.” – Dr. Andrew Huberman * Our brain responds to increases in exercise: the more days of exercise, the better our mood and the greater our hippocampal memory becomes * Even on limited time, consider exercising or stretching for even 5 minutes to maintain the habit * Intimidated by an hour of meditation? Just 12 minutes per day can enhance cognitive performance, reduce stress, and improve mood * “The ability to focus and attend is the distinguishing feature between those that will succeed in any endeavor and those that won’t.” – Dr. Andrew Huberman
Read the full notes @ podcastnotes.org
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
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