Episode
Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
1:47:00
Published: Mon May 23 2022
Description
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 Thesis: https://takethesis.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, Thesis, Momentous (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
Chapters
Dr. Suzuki's laboratory investigates how meditation, exercise, and other behavioral practices can enhance learning, improve stress management, and optimize student performance by reshaping our cognitive performance and improving the brain areas responsible for memorizing experiences.
00:00 - 02:50 (02:50)
Summary
Dr. Suzuki's laboratory investigates how meditation, exercise, and other behavioral practices can enhance learning, improve stress management, and optimize student performance by reshaping our cognitive performance and improving the brain areas responsible for memorizing experiences. You will learn how memories are formed, how they are lost, and get a kit of tools to learn, remember and apply information better.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
Neuroscientist Andrew Huberman explains the role of the hippocampus in processing memory and how it interacts with the amygdala to store long-term memories.
02:50 - 12:39 (09:48)
Summary
Neuroscientist Andrew Huberman explains the role of the hippocampus in processing memory and how it interacts with the amygdala to store long-term memories. He also discusses personalized health recommendations from InsideTracker.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The hippocampus, which was once considered only involved in memory encoding, is now believed to be important in storing long-term memories by putting together associations and information in interesting new ways.
12:39 - 19:06 (06:27)
Summary
The hippocampus, which was once considered only involved in memory encoding, is now believed to be important in storing long-term memories by putting together associations and information in interesting new ways.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The podcast discusses how bodily state plays a role in memory formation, specifically in regards to conditioned place aversion and conditioned place preference.
19:06 - 24:34 (05:27)
Summary
The podcast discusses how bodily state plays a role in memory formation, specifically in regards to conditioned place aversion and conditioned place preference.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The speaker discusses various habits that can help boost brain function, such as regular tea meditation, getting enough sleep and newly discovered neuroimaging that releases wake-up chemicals throughout the brain.
24:34 - 28:54 (04:19)
Summary
The speaker discusses various habits that can help boost brain function, such as regular tea meditation, getting enough sleep and newly discovered neuroimaging that releases wake-up chemicals throughout the brain.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The Special Operations community has proven that repeatedly subjecting oneself to the cold never really gets easier, as it always remains a challenge to the human body.
28:54 - 34:03 (05:09)
Summary
The Special Operations community has proven that repeatedly subjecting oneself to the cold never really gets easier, as it always remains a challenge to the human body. In addition to being a crucial part of the screening process, it's notable how few stimuli can consistently induce adrenaline without doing harm, and being challenged by the cold is one of them.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The benefits of aerobic exercise extend beyond physical health, as it has been found to improve cognitive function, particularly in the hippocampus, which is involved in forming and retaining long-term memories.
34:03 - 40:57 (06:53)
Summary
The benefits of aerobic exercise extend beyond physical health, as it has been found to improve cognitive function, particularly in the hippocampus, which is involved in forming and retaining long-term memories. Regular exercise could potentially delay the onset of cognitive decline and diseases such as Alzheimer's.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
By combining cognitive work with exercise, we can enhance the effects of exercise and get better at shifting and focusing our attention.
40:57 - 45:48 (04:51)
Summary
By combining cognitive work with exercise, we can enhance the effects of exercise and get better at shifting and focusing our attention. Even the least amount of exercise can lead to long-term effects on the hippocampus and prefrontal cortex.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
Studies have shown controversial evidence that new neurons can be born in the adult human brain, even in old age.
45:48 - 53:32 (07:43)
Summary
Studies have shown controversial evidence that new neurons can be born in the adult human brain, even in old age. In rodents, it has been shown that exercising can trigger the birth of new neurons, and the release of certain myokines into the bloodstream help it cross into the brain to aid in this process.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
Neuroscience data suggests that exercising right before you need to use your brain in the most important way is the best time.
53:33 - 1:01:18 (07:44)
Summary
Neuroscience data suggests that exercising right before you need to use your brain in the most important way is the best time. However, finishing exercise at least two hours before starting cognitive work can still result in significantly better performance.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
A study found that women who were physically fit in their 40s gained nine more years of good cognition later in life compared to those who were not as fit.
1:01:18 - 1:06:01 (04:43)
Summary
A study found that women who were physically fit in their 40s gained nine more years of good cognition later in life compared to those who were not as fit. Regular exercise may provide a "bubble bath" for the brain that can improve cognitive health over time.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
Exercise can improve memory performance, specifically in recognition memory and spatial episodic memory tasks, even with short-term exercise for low-fit individuals.
1:06:01 - 1:10:57 (04:56)
Summary
Exercise can improve memory performance, specifically in recognition memory and spatial episodic memory tasks, even with short-term exercise for low-fit individuals.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The pre-motor circuits in our nervous system can create anticipatory activity, leading our body to crave certain stimuli, such as exercise.
1:10:57 - 1:17:48 (06:51)
Summary
The pre-motor circuits in our nervous system can create anticipatory activity, leading our body to crave certain stimuli, such as exercise. Performing exercise at the same time each day can make it easier to maintain a consistent routine.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The host and guest discuss the positive effects of exercise on one's mood, self-image, memory and brain function, and explore the added benefits of affirmations.
1:17:48 - 1:28:08 (10:19)
Summary
The host and guest discuss the positive effects of exercise on one's mood, self-image, memory and brain function, and explore the added benefits of affirmations.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
Researchers found that participants were more likely to adhere to daily 12-minute body scan meditations than to a 10-minute daily podcast listening habit.
1:28:08 - 1:35:18 (07:10)
Summary
Researchers found that participants were more likely to adhere to daily 12-minute body scan meditations than to a 10-minute daily podcast listening habit. Building the habit of focusing on the present moment was one of the key benefits of the practice.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The hippocampus has a remarkable storage capacity and ability to contextualize past, present and future events.
1:35:18 - 1:43:16 (07:58)
Summary
The hippocampus has a remarkable storage capacity and ability to contextualize past, present and future events. However, modern technology can distract us and hinder our ability to be fully present in the moment.
EpisodeDr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
PodcastHuberman Lab
The Huberman Lab discusses the benefits of supplements for sleep, focus, and learning, and offers a single location for listeners to find and try the supplements they talk about.
1:43:16 - 1:46:59 (03:42)
Summary
The Huberman Lab discusses the benefits of supplements for sleep, focus, and learning, and offers a single location for listeners to find and try the supplements they talk about.