Episode
Understand & Improve Memory Using Science-Based Tools
2:09:37
Published: Mon May 16 2022
Description
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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Memory, Improving Memory (00:03:09) Sponsors: AG1, LMNT, Thesis, Momentous (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
Chapters
This podcast explores specific tools and protocols that can be used to improve the learning and storing of memories, as well as how to forget negative experiences, and the importance of placing memories in context.
00:00 - 02:58 (02:58)
Summary
This podcast explores specific tools and protocols that can be used to improve the learning and storing of memories, as well as how to forget negative experiences, and the importance of placing memories in context.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
Learn how InsideTracker can provide personalized recommendations for improving lifestyle, nutrition and supplementation factors, while also utilizing the power of single ingredient supplements to build a cost-effective and efficient supplementation protocol.
02:58 - 11:36 (08:37)
Summary
Learn how InsideTracker can provide personalized recommendations for improving lifestyle, nutrition and supplementation factors, while also utilizing the power of single ingredient supplements to build a cost-effective and efficient supplementation protocol.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
Discover how repetition plays a crucial role in memory and the ways we can leverage our nervous system to enhance our ability to remember things.
11:36 - 17:17 (05:41)
Summary
Discover how repetition plays a crucial role in memory and the ways we can leverage our nervous system to enhance our ability to remember things.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
The distinction between short-term, medium-term and long-term memory is broadly explained in this transcript.
17:17 - 28:19 (11:01)
Summary
The distinction between short-term, medium-term and long-term memory is broadly explained in this transcript. The discussion also includes working memory and the clinical case related to the role of the hippocampus in memory.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
The ability to enhance memories lies in the emotion that a person associates with it, even if the emotions are not strong.
28:19 - 36:33 (08:14)
Summary
The ability to enhance memories lies in the emotion that a person associates with it, even if the emotions are not strong. HM, along with other patients who suffered from brain damage, showed that memories are based on the subconscious knowledge that the brain possesses but is not actively aware of.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
This podcast episode discusses conditioned place aversion, where animals avoid a location where they previously experienced a negative stimulus, and conditioned place preference, where animals are drawn to a location where they previously received a reward or positive stimulus.
36:33 - 45:42 (09:08)
Summary
This podcast episode discusses conditioned place aversion, where animals avoid a location where they previously experienced a negative stimulus, and conditioned place preference, where animals are drawn to a location where they previously received a reward or positive stimulus. The episode also explores techniques for accelerating repetition-based learning to improve the learning curve.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
The neuromodulator epinephrine, adrenaline and related neuromodulator, norepinephrine, created by locus coeruleus, plays a crucial role in creating alertness and improving memory retention in highly emotional situations.
45:42 - 52:47 (07:04)
Summary
The neuromodulator epinephrine, adrenaline and related neuromodulator, norepinephrine, created by locus coeruleus, plays a crucial role in creating alertness and improving memory retention in highly emotional situations. However, beta-blockers can reduce the response to these neuromodulators and block the effect of enhanced memory retention.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
Dr. Andrew Hill suggests taking enhancers like caffeine and alpha-GPC later in or after a learning episode, as there is scientific evidence indicating an increase in adrenaline late in learning can most effectively retain information.
52:47 - 1:06:47 (14:00)
Summary
Dr. Andrew Hill suggests taking enhancers like caffeine and alpha-GPC later in or after a learning episode, as there is scientific evidence indicating an increase in adrenaline late in learning can most effectively retain information.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
Chronic elevation of epinephrine from chronic stress is detrimental to learning and memory, while acute increases from induced acute stress can enhance it.
1:06:47 - 1:21:58 (15:10)
Summary
Chronic elevation of epinephrine from chronic stress is detrimental to learning and memory, while acute increases from induced acute stress can enhance it. In medieval times, spiking adrenaline after a hopeful learning experience was encouraged, and it continues to be a useful tool in enhancing learning and the immune system.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
Wendy's lab has identified how exercise can enhance learning and memory, particularly in the dentate gyrus sub-region of the hippocampus, and how getting a minimum of 180 to 200 minutes of zone two cardiovascular exercise can increase the formation of new cells and improve cognitive function.
1:21:58 - 1:28:47 (06:49)
Summary
Wendy's lab has identified how exercise can enhance learning and memory, particularly in the dentate gyrus sub-region of the hippocampus, and how getting a minimum of 180 to 200 minutes of zone two cardiovascular exercise can increase the formation of new cells and improve cognitive function.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
Exercise, particularly cardiovascular exercise, releases osteocalcin from the bones that travels to the brain and sub-regions of the hippocampus, encouraging electrical activity and the formation and maintenance of connections, which helps to lay down new memories.
1:28:47 - 1:41:18 (12:30)
Summary
Exercise, particularly cardiovascular exercise, releases osteocalcin from the bones that travels to the brain and sub-regions of the hippocampus, encouraging electrical activity and the formation and maintenance of connections, which helps to lay down new memories. This suggests that the body signals the brain about the status of the body and the varying needs to update its circuitry.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
Research shows that taking photos can enhance one's memory of the object or place being photographed, either through a camera or mental snapshotting.
1:41:18 - 1:53:25 (12:07)
Summary
Research shows that taking photos can enhance one's memory of the object or place being photographed, either through a camera or mental snapshotting. The study also suggests that the decision to take a mental snapshot can help stamp down a visual memory much like how a camera captures a visual memory, despite the very different mechanisms involved.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
Eight weeks of daily 13 minute meditations have significant effects in improving attention, memory, mood, and emotion regulation.
1:53:25 - 2:05:40 (12:14)
Summary
Eight weeks of daily 13 minute meditations have significant effects in improving attention, memory, mood, and emotion regulation. It is important to meditate early in the day and not past 5 pm to ensure it does not inhibit sleep.
EpisodeUnderstand & Improve Memory Using Science-Based Tools
PodcastHuberman Lab
The upcoming release of new supplements will provide high-quality, single ingredient formulations for compounds discussed on the podcast, allowing for customization of supplement protocols and determination of the minimal effective dose.
2:05:40 - 2:08:57 (03:16)
Summary
The upcoming release of new supplements will provide high-quality, single ingredient formulations for compounds discussed on the podcast, allowing for customization of supplement protocols and determination of the minimal effective dose.