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.

#HubermanLab #Memory

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Wendy Suzuki Links
Academic Profile: https://as.nyu.edu/content/nyu-as/as/faculty/wendy-suzuki.html
Website: https://www.wendysuzuki.com
Twitter: https://twitter.com/wasuzuki
Instagram: https://www.instagram.com/wendy.suzuki
Good Anxiety (book): https://amzn.to/38bnoI4
Healthy Brain, Happy Life (book): https://amzn.to/3LD6tMj
The brain-changing benefits of exercise (TED Talk): https://youtu.be/BHY0FxzoKZE

Article Links
Neurogenesis in the adult human hippocampus: https://go.nature.com/3LE75Bb
Acute Exercise Improves Prefrontal Cortex but not Hippocampal Function in Healthy Adults: https://bit.ly/38JUCOP
Midlife cardiovascular fitness and dementia: A 44-year longitudinal population study in women: https://bit.ly/3sSItOG
Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https://bit.ly/3ai0X4D

Book Links
Tiny Habits: The Small Changes that Change Everything: https://amzn.to/39LDmZF
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones: https://amzn.to/3NreMMr
Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: https://amzn.to/3ahSLkX

Timestamps
00:00:00 Dr. Wendy Suzuki, Learning & Memory
00:02:50 AG1 (Athletic Greens), InsideTracker, Blinkist
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, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com