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How to Optimize Cognitive Function & Brain Health | Dr. Mark D'Esposito

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui: https://mauinuivenison.com/huberman
Joovv: https://joovv.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Mark D’Esposito
(00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep
(00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function
(00:10:31) Frontal Lobe Development, Children
(00:14:12) Rules, Context & Impulse Control; Learning & Goals
(00:21:45) Focus, Improving Executive Function
(00:26:04) Connections & Top-Down Signals
(00:29:02) Sponsor: AG1
(00:30:29) Frontal Lobe Injury; Emotional Regulation
(00:37:26) Smartphones, Social Media
(00:44:37) Working Memory, Dopamine
(00:52:59) Sponsor: LMNT
(00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics
(01:00:03) Bromocriptine & Working Memory, Dopamine
(01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests
(01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall
(01:19:27) Concussion, Traumatic Brain Injury (TBI)
(01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ
(01:31:57) Aging & Frontal Executive System; Brain Health
(01:39:26) Tools: Brain Health & Boosting Executive Function, Books
(01:47:26) Alzheimer’s Disease, Genetics, Pharmacology
(01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine
(01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise
(02:04:43) Tool: Mindfulness Meditation & Executive Function
(02:10:31) Brain Networks; Modularity
(02:17:08) Modularity, Brain Indices
(02:22:53) Psilocybin; Transcranial Magnetic Stimulation
(02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer

In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Dr. Mark D’Esposito
(00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep
(00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function
(00:10:31) Frontal Lobe Development, Children
(00:14:12) Rules, Context & Impulse Control; Learning & Goals
(00:21:45) Focus, Improving Executive Function
(00:26:04) Connections & Top-Down Signals
(00:29:02) Sponsor: AG1
(00:30:29) Frontal Lobe Injury; Emotional Regulation
(00:37:26) Smartphones, Social Media
(00:44:37) Working Memory, Dopamine
(00:52:59) Sponsor: LMNT
(00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics
(01:00:03) Bromocriptine & Working Memory, Dopamine
(01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests
(01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall
(01:19:27) Concussion, Traumatic Brain Injury (TBI)
(01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ
(01:31:57) Aging & Frontal Executive System; Brain Health
(01:39:26) Tools: Brain Health & Boosting Executive Function, Books
(01:47:26) Alzheimer’s Disease, Genetics, Pharmacology
(01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine
(01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise
(02:04:43) Tool: Mindfulness Meditation & Executive Function
(02:10:31) Brain Networks; Modularity
(02:17:08) Modularity, Brain Indices
(02:22:53) Psilocybin; Transcranial Magnetic Stimulation
(02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer
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