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How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel

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.

Dr. Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging. We discuss what science actually tells us about how to improve our learning ability and memory at any age. We also discuss how memory works, why all planning and imagination about the future is based on the past, false memories, and how to leverage curiosity, emotion, and self-testing retrieval practice to stamp in memories for the long term. We discuss what "superagers"—people who actually improve their cognitive capacity with age—do differently than everyone else. This episode is for anyone interested in the science of memory and tools to maintain and improve your memory across the lifespan.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Wealthfront*: https://wealthfront.com/huberman

Helix Sleep: https://helixsleep.com/huberman

Function: https://functionhealth.com/huberman

Lingo: https://hellolingo.com/huberman

Timestamps

(00:00:00) Dr. Alan Castel

(00:02:41) What Is Memory?, Reconstruction & Metacognition

(00:04:49) Mnemonics, Remembering Names & Deeper Learning

(00:08:22) The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes

(00:10:43) Sponsors: Wealthfront & Helix

(00:14:05) Neuroplasticity, Frustration, Curiosity & Mindset

(00:17:42) Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory

(00:24:28) "Mental Photographs," Photo-Taking & Imagining the Future

(00:29:28) Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy

(00:35:07) Medium-Term & Prospective Memory, Hotel Fire Exits

(00:40:28) Sponsor: AG1

(00:41:47) When Habits Turn Lethal, Aviation & Human Error

(00:49:01) Why Memory Changes With Age; Alzheimer's & the Nun Study

(00:52:34) Exercise & Hippocampal Volume, Falls & Balance

(00:57:14) SuperAgers & Athletes; Regret, Balance & Being Driven

(01:12:08) Sponsor: Function

(01:13:45) Age Stereotypes, Subjective Age & Positive Age Beliefs

(01:20:02) Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers

(01:26:23) Culture, Resilience, Blue Zones & COVID

(01:29:18) Adversity, the Positivity Effect & Intergenerational Learning

(01:36:31) Sponsor: Lingo

(01:38:00) Limitations & Purpose; Time, Family & Connection

(01:44:58) Deliberately Building Memories; the ABCs of Successful Aging

(01:51:02) Following Your Interests; Castel's Path & Older Adults

(01:57:16) Mental Simulations, Curiosity Studies & Selectivity

(02:01:19) Socioemotional Selectivity Theory; Steve Jobs & Lifespan

(02:07:10) The Secret to Successful Aging; State vs Trait Curiosity

(02:11:04) Scams & AI Voice Cloning

(02:14:31) John Wooden, Wisdom, Love & Balance

(02:17:41) Learning Through Mistakes; Does the Brain Get Better With Age?

(02:25:00) Conclusion, Better With Age

(02:26:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.
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