Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki

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:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Wendy
Suzuki, Learning & Memory (00:03:02) Sponsors: AG1, LMNT
(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
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