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Essentials: Tools to Boost Attention & Memory | 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.

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

Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Eight Sleep: https://eightsleep.com/huberman

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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