Understand & Improve Memory Using Science-Based Tools

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
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