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Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki

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.

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Wendy Suzuki, Learning & Memory
(00:03:02) Sponsors: AG1, LMNT
(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, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Wendy Suzuki, Learning & Memory
(00:03:02) Sponsors: AG1, LMNT
(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, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Disclaimer
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