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Understand & Improve Memory Using Science-Based Tools

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.

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu.
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) Memory, Improving Memory  
(00:03:09) Sponsors: AG1, LMNT
(00:07:54) Sensory Stimuli, Nervous System & Encoding Memory 
(00:11:12) Context & Memory Formation 
(00:13:46) Tool: Repetition, Improving Learning & Memory 
(00:17:11) Co-Activation and intensity Neuron Activation  
(00:20:50) Different Types of Memory
(00:25:40) Memory Formation in the Brain, Hippocampus 
(00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory
(00:31:49) Emotion & Memory Enhancement 
(00:36:44) Tool: Emotion Saliency & Improved Memory
(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline 
(00:47:14) Adrenaline & Cortisol  
(00:49:35) Accelerating the Repetition Curve & Adrenaline 
(00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing
(01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)
(01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline
(01:08:42) Timing of Adrenaline Release & Memory Formation 
(01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory 
(01:15:12) Adrenaline Linked with Learning: Not a New Principle 
(01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories
(01:22:20) Tool: Cardiovascular Exercise & Neurogenesis 
(01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function
(01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability 
(01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement
(01:37:29) Photographic Memory
(01:38:49) “Super Recognizers,” Facial Recognition   
(01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement
(01:49:12) Déjà Vu
(01:53:24) Tool: Meditation, Daily Timing of Meditation
(02:02:21) How to Enhance Memory 
(02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu.
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) Memory, Improving Memory  
(00:03:09) Sponsors: AG1, LMNT
(00:07:54) Sensory Stimuli, Nervous System & Encoding Memory 
(00:11:12) Context & Memory Formation 
(00:13:46) Tool: Repetition, Improving Learning & Memory 
(00:17:11) Co-Activation and intensity Neuron Activation  
(00:20:50) Different Types of Memory
(00:25:40) Memory Formation in the Brain, Hippocampus 
(00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory
(00:31:49) Emotion & Memory Enhancement 
(00:36:44) Tool: Emotion Saliency & Improved Memory
(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline 
(00:47:14) Adrenaline & Cortisol  
(00:49:35) Accelerating the Repetition Curve & Adrenaline 
(00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing
(01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)
(01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline
(01:08:42) Timing of Adrenaline Release & Memory Formation 
(01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory 
(01:15:12) Adrenaline Linked with Learning: Not a New Principle 
(01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories
(01:22:20) Tool: Cardiovascular Exercise & Neurogenesis 
(01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function
(01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability 
(01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement
(01:37:29) Photographic Memory
(01:38:49) “Super Recognizers,” Facial Recognition   
(01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement
(01:49:12) Déjà Vu
(01:53:24) Tool: Meditation, Daily Timing of Meditation
(02:02:21) How to Enhance Memory 
(02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Disclaimer
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