Understand & Improve Memory Using Science-Based Tools

Understand & Improve Memory Using Science-Based Tools | Huberman Lab Podcast #72

Рет қаралды 894,147

Күн бұрын

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.
#HubermanLab #Memory
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Article Links
A Novel Demonstration of Enhanced Memory Associated with Emotional Arousal: bit.ly/3FLuyPH
Mechanisms of memory under stress: bit.ly/3sEmdaZ
Photographic Memory: The Effects of Volitional Photo Taking on Memory for Visual and Auditory Aspects of an Experience: bit.ly/3MlZB6U
Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: bit.ly/3PnYaH5
Timestamps
00:00:00 Memory, Improving Memory
00:02:45 Eight Sleep, Thesis, InsideTracker
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, KZfaq 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 - www.blabacphoto.com

Пікірлер: 1 100

@hubermanlab 2 жыл бұрын

Huberman Lab Live Events are this week. Portland OR (May 18) is sold out, but there are ~20 tickets left for the event in Seattle, WA, happening tomorrow night (Tuesday, May 17) at the Moore Theatre. To join us, you can find tickets here: hubermanlab.com/tour/

@kiplkipl6702 2 жыл бұрын

Andrew pls do vids on low Conscientiousness and ADHD 🙏🙏

@jorgeandresbaquerizo4881 2 жыл бұрын

@@kiplkipl6702 I think a video specifically on ADHD would be super important and interesting. So many adults (I include myself) have noticed how technology and probably in particular social media has had detrimental effects on attention and focus. It would be amazing to start fixing this problem as soon as possible.

@robmohr6631 2 жыл бұрын

@@jorgeandresbaquerizo4881 There actually is a full episode on ADHD. That can be found here: kzfaq.info/get/bejne/nqx8adSDrrC-j40.html

@mariaisabelfernandesserra577 2 жыл бұрын

Excellent! Thank you for sharing so much knowledge. I have a suggestion for a future topic. Would you be able to do an episode on dyslexia?

@Bdp12345 2 жыл бұрын

Hopefully will see you in Phoenix.

@Sid-ry2tw Жыл бұрын

Key takeaways 1) Shear repetitions is sufficient to learn 2) high adrenaline helps memory to get stamped down 3) coffee (thus adrenaline) after or late in leaning period, not before , to spike up adrenaline ,gives longer retention with less repetition 4) retention depends on delta of adrenaline’s levels (not dopamine’s)before and after of event, leverage this point 5) 180-200 minutes(~3hr)/week of zone 2 cardiovascular exercise gives indirect results (for new nuron formation (by oxytocin)in brain for retention) 6) Daily meditations, 13minites/day , early in the day for improvement in cognitive performance, No late night meditation- it disturbs the sleep, be patient: 8weeks min to see results

@mahesh23343 Жыл бұрын

Thanks a lot! Also adding 1 more point: - Mental pictures (closing n opening of eye lids intentionally) improves memory of visual things in front but also reduces auditory memory of that time

@charliezeus1452 9 ай бұрын

Thanks a lot 😊

@lilyghassemzadeh 7 ай бұрын

Thanks a lot ❤

@Ganesh-mq9xz 7 ай бұрын

Thank you for the summary

@rupamdutta57 6 ай бұрын

What is zone 2 cardiovascular exercise? Can you please elaborate?

@abdullahmohamed3214 2 жыл бұрын

I can say now that there is a dopamine circuit in my brain that activates every time you release a podcast 🙂

@Altruist-ambitions 2 жыл бұрын

Same here lol

@irinabogdanova2049 2 жыл бұрын

Same!

@nathandutenhoffer 2 жыл бұрын

Agreed

@gregrodgers3350 2 жыл бұрын

Haha, agree!

@enzotibirica8458 2 жыл бұрын

*podcast

@TheIllerX 2 жыл бұрын

Intersting to hear about the research on the subject as usual. A litte short TL;DR for everyone not having 2 hours to listen, but still want to know the research advice (as far as what I remember it). How to improve learning: 1. Repetition (quite obvious as Huberman also says. This strengthens the connections in the brain) 2. Somehow try to raise your adrenaline and epinephrine levels AFTER you did something you want to remember. So drinking coffee or taking any other stimulus should be done after or near the end of the studying period. It does not matter how you raise the adrenaline level, what matter is that you do raise the adrenaline level. Taking a cold shower is one such thing that can help with that. Studies are mentioned telling us that you remember stuff that activates your emotions much easier. This adrenaline spike after studying imitates that and enables you to learn even rather boring stuff. 3. Cardivascular training seems to help memory. Not directly, but improving the blood flow, which makes your brains function better. 4. Taking "mental snapshots" helps memory. Taking actual pictures with a camera makes you remember the thing you take picture of better. However, you actually don't need the camera for this. It is the mental process here that helps you remember. Studies showed that it does not matter if you ever look at the picture or not. 5. Powernaps, as mentioned in earlier episodes, helps to solidify memories in the brain. This should be done after studying, but it does not have to be immediately after studying as the previously mentioned adrenaline stimulues. 6. Daily meditation, 13 minutes is mentioned from a study, helps improving memory in the long run. It is said that you need 8 weeks to see some significant effects.

@PsicologiaGeoabreu 2 жыл бұрын

Gracias por el resumen

@sartajsingh4912 2 жыл бұрын

Thanks a lot, i mean it🤝🏼

@DerFrittenpapst 2 жыл бұрын

What Kind of Meditation is recommended?

@TheIllerX 2 жыл бұрын

@@DerFrittenpapst He did not go much into that.

@trabgay100 2 жыл бұрын

@@DerFrittenpapst look into amishi jhas book or talks

@marzmontgomery 2 жыл бұрын

Oh my gosh! This is so hugely fascinating to me as back in the late 80s, my daughter was diagnosed by UC Irvine Pediatric Neurology with slow, poorly organized , non-responsive brain waves with grade 2 disrythmia. I was told she wasn't capable of analytical thinking. I checked out books from the hospital medical library and learned that repetition was not building a path. I learned all about gestalt learners. I fashioned her whole environment to provide perfectly identical situations (blacked out her room, so watching Disney sing-along-songs -she liked music, and after months of repetition, she sang her first word, "Arpeggio" (only I could tell that was the word based on when she sang it- at the end of Aristocats song.) She didn't use it functionally, but she repeated! That was HUGE (age 3.5). So I knew she could learn. A year later, her first functional communication. She walked into the kitchen and said "oh my gosh, oh my gosh!" when Ariel first sees the fork spotlighted in all black in the little mermaid, she says, "oh my gosh, oh my gosh!" Based on tone inflection I knew she was asking for a fork! I majored in art and accounting, I had no education to "cure" her. 5 years later, when she was in normal classes at school, I took her back to UCI, and they said , "we know she is organizing information, but we don't know how she is doing it." I only have a million stories about how every little tiny thing had to be individually purposefully taught because of how her brain works. She is 35, college grad, married and works in a medical clinic. Even now, her brain doesn't process the same. I think someone in your lab might be fascinated by her case. Watching this episode has brought back a million memories for me and the years I fought the battle to give my daughter memory ❤️

@kathyannk 2 жыл бұрын

What an incredible mother you are!!

@gregorypedro6362 Жыл бұрын

Wow. What an impact Full story. Thank you for sharing. Congratulations to both you & your daughter!

@bishermartini4533 Жыл бұрын

You are an incredible parent and have made the difference between what could’ve been a difficult life for your daughter and strong, healthy development. Amazing

@denniss2900 Жыл бұрын

great parenting. Never accept what others are saying. Anything is possible. I was labeled as SLD as a kid and was always in special classes. I grew up thinking I was slow and not capable of doing what the normal kids were doing. I barely graduated high school and didn’t have any desire to further my education. It wasn’t until I starting going to college that I finally figured out that my teachers growing up were only taught to teach one way, not every body is going to respond to the same type of learning. I’m now a college graduate, with a great job and a family. You only get held back if you believe the lies were told.

@leah5130 9 ай бұрын

@jaeb75 Жыл бұрын

The video lasts for 2h, but I probably spent 4h or 5h on it, to take notes, to search on Google all the references you mentioned, and to think about how to apply that knowledge into my life. Really a great content, I am very grateful, thanks a lot for your fantastic, high-quality podcast!! This has an immense value!

@warriordx5520 Жыл бұрын

You can spend 100 hours researching the topics mentioned. Its too deep and fascinating

@ekasah Жыл бұрын

@ibraheemzeyad9748 Жыл бұрын

What did u get from visual memory?

@Gaabbbbb Жыл бұрын

Send me the notes lol

@rahul-rz5uj Жыл бұрын

@@Gaabbbbb us moment

@mfischer387 2 жыл бұрын

Best podcast on KZfaq right now! Always helps me get over my case of the Mondays. Lol.

@DSLcokerDS 2 жыл бұрын

Can't emphasize enough how insightful he has been so far

@5MinRaw 2 жыл бұрын

Agree !

@joanpareja3313 5 ай бұрын

My whole life has changed for the better thanks to you Andrew. I was struggling with drugs, addictions and just an overall lack of motivation to improve my life. I am forever grateful for your endeavor.

@Luke_Stoltenberg 2 жыл бұрын

I wish I could get this podcast on an intravenous drip. There's just not enough hours in the day for me to listen to every single podcast enough times to truly take them all in and there's barely a single one that isn't EXACTLY something I am trying to know more about. It's insane!

@eshaalraani1903 2 жыл бұрын

exactly.

@kathyannk 2 жыл бұрын

Same. Especially given that I feel the need to listen twice. I must check out the monthly newsletter.

@naomiklahn4623 2 жыл бұрын

You can change the 'playback' speed to 1.25 without losing any content. Also, listen whilst travelling, or in smaller portions. 🤔

@ThePrevailingMan Ай бұрын

I watch at x 1.75😅, it now feels so normal @@naomiklahn4623

@Trankilla 2 жыл бұрын

I was just walking around my city listening to the podcast, so unitnetionally exercised. And at the end of the video I decided to take a cup of coffee to reinforce new knowledge, thanks to Andrew!

@inrising6658 2 жыл бұрын

Kind of makes sense that spiking adrenaline AFTER the experience makes you remember it better. If you do something stupid that gets you in a dangerous adrenaline increasing situation, its important to remember what actions actually caused you to be in that situation so that you can avoid doing the same actions again.

@fabiothebest89lu Жыл бұрын

Yes

@aakanksha1311 5 ай бұрын

Yes makes sense

@shirishinherspace Жыл бұрын

I used to meditate during evening hours and I used to have some sleep deprived problems. Now I know why ! Thank you for such an amazing learning resource you have provided in free of cost ! Thank you so much Andy !

@sarahehab6 2 жыл бұрын

A week ago, I looked up if Dr. Huberman had an episode on memory, lo & behold a week later an episode is released. Dr. Huberman you have helped me change my life and have given me hope at living a better life. Thank you for what you do! Grateful you exist.

@juancechevarriacortes752 2 жыл бұрын

So basically a super pattern tool for learning could be: Step 1. Hydrated Step 2. Alpha Binaural Beats after or during the learning session Step 3. Study sessions between 30-60 minutes. Step 4. Drink coffee or Ice Bath after the end of study session Step 5. 20 minutes of non sleep deep rest.

@Suraj-lg9we 2 жыл бұрын

@Flice Hey plz share some good quality white noise and binaural beats

@lisaandrade8942 2 жыл бұрын

Can step 4 be exercise. Go for a run, jump rope ?

@juancechevarriacortes752 2 жыл бұрын

@@lisaandrade8942 I think that yes, anything that raise adrenaline and experience high intensity emotions which if i'm correct the emotion translate to the neurochemicals. P.D. Im reapplying here what i have learned with the professor.

@Poetry4Peace 2 жыл бұрын

@@Suraj-lg9we use atmosphere binaural beats

@oneminutedaily6394 2 жыл бұрын

any playlist for 'Alpha Binaural Beats'' ?

@PanSkrypciK 2 жыл бұрын

Will there be an episode on language learning specifically at some point? Thanks for all your work, Professor!

@DreamsofStardust75 2 жыл бұрын

That would be great!

@jackie3715 2 жыл бұрын

I second that!

@isblue3189 2 жыл бұрын

Second that

@bh3326 2 жыл бұрын

Third it

@sonicdustt 2 жыл бұрын

I would love that too

@chongxj9263 2 жыл бұрын

I’m now in my early 20s and experiencing some bad memory quite recently for god knows what reason- and this podcast comes out just right when I need it the most! Thank you dr Huberman. -sending appreciation from Malaysia

@yourelawyered 2 жыл бұрын

Same here, but on the other side of the world in Sweden. Good luck improving yours!

@rockyp32 2 жыл бұрын

Somethings going on I’m convinced

@liamb5791 2 жыл бұрын

What do you mean?

@jaxnaturals 2 жыл бұрын

Look up Dr. Amen. He has several clinics around the United states. Might be worth a trip if you can afford it

@thewaysidemedal 2 жыл бұрын

I can’t even remember last week! It’s god awful but writing diaries has been helping

@odetemorim3073 2 жыл бұрын

Oh God, Andrew, thank you! You don’ t know how much i’ m learning from this podcast! The sound of your voice is sooo calm, and you have such a humble way of giving knowledge like that, you are one of a kind! Greetings from a portuguese girl, studying Psychologie in paris, wich benefits tremendously from your work! Thank you very very much!!!

@udithkrishna9787 2 жыл бұрын

Dr Huberman - I can't stress enough how much your work has helped me (and countless others I'm sure) you're a legend for doing this, especially free of cost! I have some requests, if you could consider 1) Neural degeneration with age and how to prevent alzheimers, dementia etc 2) How our brain process numbers and math and how to get better at it Please do consider making episodes on these! Would really help a lot of people I'm sure! Thanks a million once again for the amazing work that you do

@pdexBigTeacher Жыл бұрын

As a secondary educator your videos should be required viewing for in-service educators, yet I'm almost embarrassed to admit that few teacher credentialing programs include this essential knowledge. Thank you, thank you, thank you.

@JorgeMP53 2 жыл бұрын

It's just amazing how much info I'm getting in these podcasts and for free. Mr. Huberman, your work is outstanding. Please keep them coming and thank you!

@MrGratia Ай бұрын

The fact that increase in dopamine after learning session is benificial and Your final call: "Thank You for Your interest in science!" sending chills down my spine every single time just means I have found my true inspiration for injesting knowledge!

@DreamsofStardust75 2 жыл бұрын

Wow! We can actually forget traumatic memories? That's amazing! I'm excited to learn more.

@jamiediraimo3197 2 жыл бұрын

Thank you for this podcast I've been waiting for it. I also appreciate that all the things from memory can be done without pharmacology. I appreciate you repeating the information again and again because as you know it takes a person almost eight times of hearing something to hear at the first time.

@laurensaywhat146 Жыл бұрын

I love myself when I listen to you. Because it feels like someone speaks my language and that I actually have everything I ever needed. I also feel really smart.

@shirleylarose4038 2 ай бұрын

You are recognized as one of the most powerful and calm teacher in learning. Since I found you i have been practicing some sleeping techniques and it is amazing 👏. Thanks for teaching many of us. I am truly grateful 🙏 for your BLESSED podcasts 🙏. May your endeavors serve as a tool of greatness in lives. Very inspirational ❤❤❤❤ from Canada with love and respect 🙏 Happy Easter my Great mentor, May HIS Resurrection take you through all your beautiful teachings with peace love and respect 🙏

@taracat7141 2 жыл бұрын

When I used to study for exams I would study all morning when my brain was at its optimum, then watch daytime soaps for an hour or so as they would totally numb down my brain then I would do the hour walk to college and read hand written summaries whilst walking. I did not know I had ADHD at that time but it was an amazing way to retain as much information just before an exam.

@Ari.in.aus. 2 жыл бұрын

My memory has slowly gotten worse and worse over the last three years due to alcohol and drug use and probably from trauma too. it worries me so much. Even my language abilities have lost functionality. I’m only 20 and have 5 years of a psychology degree left so being able to improve and manage my memory abilities and help reverse the damage I’ve done would be invaluable to me and my life. ❤️ the vid

@supersjaak123 2 жыл бұрын

You're young you'll recover. Good on you being aware early. I am 27 and I changed my ways after experiencing the same effects as you described. After only a few days the improvement was noticeable. Now after months I feel like I'm completely normal again.

@nathandutenhoffer 2 жыл бұрын

Yes like Jeffrey said, there is so much that can be done and your young. Im almost 24 now but im able to relate to the feelings your experiecing from when I was 20 and just starting education. Time heals, especially when you can combine information & healthy practices, many in which can be learned here on this channel.

@Q_QQ_Q 2 жыл бұрын

You can improve your memory at any age . Good diet and exercise is the key .

@rishabhjainn263 Ай бұрын

What I learned from this podcast - 1. Repetition of material or skill you want to learn can enhance your learning by making connection between your neurons stronger. 2. Any information triggering a strong emotion which can either be positive or negative helps to remember things better. 3. After learning a particular Information or a skill increase in certain chemicals like Adrenaline can helps us remembering things better, We can increase this Adrenaline rush by many ways like taking a ice bath, electrical shock, caffein or any other pharamlogy substance. 4. Taking a nap of 20-90 minutes can also be helpful to remember things better after learning a info or a skill and even after Adrenaline increase. 5. Doing cardiovascular exercise can also enhance our memory power. Its is recommendes to perform such exercise at least 180-200 minutes a week. 6. Can we also use photographic memory by clicking mental snapshots of that image,person or material,etc. To enhance our memory but at the same time it reduces our ability to remember sound at that moment. 7. Daily meditation of around 13-15 minutes can increase our focus, memory, attention and emotional control.

@Siavashkb 2 ай бұрын

As an iranian who has no access to the international financial system I am extremely grateful for your work and effort on sharing zero cost science based information. I would love to see an episode on the gut health and it effects on immune system and neorotransmiters.

@memastarful 2 жыл бұрын

Oh yes, I most definitely need this video. Appreciate you Andrew and your team. Thanks for helping so many of us out.

@bigdaddylobster8960 2 жыл бұрын

I think it would be interesting to have Cal Newport as a guest. Newport holds a more anti social media view which I would love to see discussed in this podcast, as the Huberman lab seems to have found incredible benefits from social media use.

@J0VIN Жыл бұрын

This, please! Also, it would be great for his UNDERRATED podcast!!

@buonnyyyyy 6 ай бұрын

The only podcast channel I listen to regularly and certainly, the only I listen from the start till the end without skipping any! Thank you so much for great content and putting in enormous efforts for giving us scientific yet easy to understand information, Dr Huberman!

@cinthyalc1162 Жыл бұрын

WOW,! Ever week is a good week when you hear this fascinating information with the calm and respect that is deserving of. Thank you thank you thank you Andrew!

@anhduongtran6801 2 жыл бұрын

Thank you so much! Your podcasts have positively impact many aspects of my life. I have severe ADHD and it affect a lot in my hippocampus and prefrontal cortex. I hope in another episode, you would focus on executive functioning skills and especially increasing cognitive load, flexible thinking and working memory. Thank you so much for reading this comment!

@learnerzzzzzz 2 жыл бұрын

It's nice to see a fellow Vietnamese also interested in this!

@khanghuynh1738 Ай бұрын

làm sao bạn biết vùng hải mã và vùng vỏ não trước trán có gì bất thường ? bạn có ttừng làm brain scan gì không?

@beefcakesensei 2 жыл бұрын

I just want to say thank you for your teaching. Yesterday, my pregnant wife was overheating and on the verge of passing out and I remembered what you said about using globulous skin areas to cool someone down and avoiding the back of the neck because that could cause the opposite effect. She rapidly felt better. Thank you for sharing your knowledge.

@Ohlagr 2 жыл бұрын

What is globolus skin areas?? Which paets are they

@beefcakesensei 2 жыл бұрын

@@Ohlagr it's the skin on your forehead and palms of your hands and feet.

@OckerNerd 2 жыл бұрын

@@beefcakesensei*Glabrous.

@salsabilwayz8584 2 жыл бұрын

The best part of your podcast is that they are helpful to the most learnt men as well as to those who don't know much about sceinces because you start from the very basic things and then move on to the most complex concepts!

@konradnoises 2 жыл бұрын

Absolutely great information! I've listened to so many episodes in these last weeks, you are bringing so much enlightenment to my days! I'd love to see an episode fully focused on language acquisition. Maybe things like: -Memorizing vocabulary -Language in relation to context -Can we stimulate specific parts of the brain to enhance language learning? -Is there any correlation between nutrition (or supplementation), and language learning? -What are protocols that could enhance language learning when self studying? (Before, during and after protocols to do when learning) -Are some people actually "gifted" when it comes to language acquisition, and having a "natural sounding" pronunciation?

@mnmillard 2 жыл бұрын

Great! I walk out of a room and already forgot why, ha! This is another awesome very needed topic. Can’t wait to hear the protocols and tools so I can implement them immediately!! Thank you again, Dr. H for enriching my life week after week.

@winesonmainchelsea6566 2 жыл бұрын

I now take a photo before heading down to the basement to get......

@sreeprad7122 2 жыл бұрын

My notes: 1. Repetition is important shown by the forgetting curve 2. We can reduce number of required repetitions by spiking adrenaline (aka epinephrine) & cortisol post study. It can be even 1-2 hours after study or later. Methods include sufficient cold exposure, sports/run, cardiovascular exercise, yoga, resistance training. (Imp to make the alertness post study be acute not chronic, you need the spike not the high level!) 3. Caffeine before or during study via coffee or yerba mate or alpha gpc. However, supplements arent very necessary. 4. 180-200 mins of zone 2 cardiovascular exercise per week is the minimum threshold of enhancing longevity effects of fitness + indirect, non-neurogenesis method to keep the hippocampus functioning well as to lay down new memories. For instance, 1/2-1 mile swimming a day -> 90 yr old Eric Kendell Columbia medical school 5. When to workout? Not enough research, so far seems as though 1-3 hours (prior to study) workout improves learning & memory. Note: point 2 was post study for adrenaline, point 5 is pre study for blood flow. Post study exercises are exercise forms that challenge you enough, you push through a burn. 6. Visual memory as a tool: - If you want to remember something take a photo of it, doesnt matter if you see the photo again or delete it. Pay attention when you take the photo. Note: Taking pics always reduced auditory/sound memory for that experience. - You dont even need a camera, mental snapshot does well & almost as good as with a camera. 7. Deja vu is just encoding experiences 8. Meditation & Yoga Nidra performed just 13 minutes a day for 8 weeks vastly improved memory, mood & attention (no results in 4 weeks). Meditation causes alertness so try not to perform before sleep or late in the day, keep in early in the morning when you're exposed to sunlight or before. It puts you in a calm but alert state. Yoga Nidra on the other hand puts you in a state of deep relaxation & very low attention, can be done late in the day.

@sarrahajjaj 2 жыл бұрын

Didn't he say after for your number 3?

@sreeprad7122 2 жыл бұрын

@@sarrahajjaj 54:31 & 56:20 before or during

@sreeprad7122 2 жыл бұрын

From other comments: White noise (~30sec) before learning to get alert and focused Hyperventilation/Wim Hof breath, stare at a small object for 30-90 seconds, tell yourself this is the most important info you will ever learn, do something intense that gets your heart rate up, cold shower/plunge!

@Money_id Жыл бұрын

Thank You! God bless you!

@b.2592 7 ай бұрын

@@sreeprad7122those were the times he was referring to how he had it wrong too, that that’s what he did and research proved otherwise.

@allenculbertson8170 2 жыл бұрын

God bless U Andrew Huberman I honestly and really enjoy listening to the knowledge and wisdom you share with the world. I wasn't able to listen to your full podcast on this particular episode. However I let it play out in hopes that others may be able to listen and learn. Thank U and have a blessed day sir. 🙏

@muriellaki 2 жыл бұрын

Had Dr. Huberman been my science teacher in school... All this knowledge, all this material is gold. Thank you for gifting it to us!

@deardiary1550 2 жыл бұрын

It was amazing to learn that one can learn easily any emotional paragraph than the general one, but what was astonishing is to learn that we can learn/remember general paragraph as good as the other paragraph if we generate emotions by some exercises after reading it.. ❤️

@pratikraut-productmanageme1521 2 жыл бұрын

This was amazing.. really appreciate.. the tone in which you speak just makes it easier to go through the long podcast without getting bored or fatigued.

@nq5932 2 жыл бұрын

Excellent lecture. University-level content delivered in a direct, logical and concise presentation. Call me a reductionist if you like, but this is what I prefer--precise cause-and-effect mechanisms when discussing neuroscience, and memory / learning specifically. As a communications consultant this is exactly what I need to know in order to do my job more effectively. I appreciate, also, all the additional citations and source material. Many thanks, Dr.

@maryhirsch5440 2 жыл бұрын

First time listener and am incredibly impressed. The pod cast on sleep was most timely and informative. Thank you!

@randomthings8057 2 жыл бұрын

This man is great , I’m glad I’ve come across him, one of the most great teachers and speakers .

@alexanderlugani9246 2 жыл бұрын

Everything that was covered in my university lectures on memory during my masters in neuroscience was basically covered in this, except this was far more relatable and entertaining. Thank you Dr. Huberman

@Suraj-lg9we 2 жыл бұрын

Hie please share concentration music you're referring to.

@oj214 10 ай бұрын

Hey, I'm one year late, but since you have a background in neuroscience, do you think recalling your day improves memory in general. I heard stories like Thurlow Weeds and from other people who showed significant improvement using this method.

@alexanderlugani9246 10 ай бұрын

@@oj214 Good question. The thing is with neuroscience as with most things it’s always to difficult to say that something has broad or general implications. Most things are context dependent. There is a lot of research that indeed recalling events during the day or even things you were studying prior will improve the long term storage of what you’re attempting to recall. Dan Siegel a neuroscientist out of UCLA has discussed how many people with poor memory didn’t have parents to listen to them and recall perhaps how their day was and put things into context for them. Getting in the habit of recalling more things and events will likely lead to more memories but one would not necessarily be able to say that it would enhance memory function across the board to include things you don’t actively recall.

@joannevanegmond592 2 жыл бұрын

Dang all your subjects are exactly what I needed to be educated on, thank you Dr Huberman for being so clear and concise. You are an excellent communicator. Doesn’t hurt that you also have a great voice to listen to.

@bodymindsoul60 2 жыл бұрын

Absolutely love how you incorporate the effects of exercise in your work! I’ve been working out consistently for over 40 years and can’t stress enough just how invaluable ones fitness contributes to one’s health 🙏💪🧜‍♀️✌️

@antolinch2535 2 жыл бұрын

Gracias! Cada semana me emociona ver sus podcast con su magistral e impecale exposicion y enseñanzas.Lindas memorias que compartes.Envio mi cariño y admiracion!

@MK4lyfe 2 жыл бұрын

His podcast on Jocko was top tier. Highly recommended for those who haven't watched it.

@Humanaut. 2 жыл бұрын

I think you meant "with" Jocko, not "on".

@lara9267 24 күн бұрын

This makes perfect sense. I am the type of person who gets super nervous in class. Like I am sweating scared I will not get the correct answer. When the teacher asked me a question so I read everything really closely. Check multiple times to see if my answer is correct. And I remember everything really good. But when I go home and study and I am calm, I can't remember as well.

@shirintobie-paul3501 2 жыл бұрын

Thank you Dr. Huberman, team, sponsors and supporters ☀️

@cheriehammudeh6962 2 жыл бұрын

This is the best episode I have heard in awhile! Great tips that I will start right away. Some I already practice- but have slipped a bit on the meditation. It’s as difficult as a physical workout sometimes ( in a different way of course). Because I have taken epilepsy medication for the past four years I feel like my memory and learning has taken a downhill slide. And I’m SUPER interested in the deja-vu information. It’s so interesting to me. Especially because seizures feel the same way.

@aaliyahpatel2819 2 жыл бұрын

EXACTLY what i needed right now- deep in exam season

@aaliyahpatel2819 2 жыл бұрын

@Utsav viradiya no

@perfectpitch2506 2 жыл бұрын

Same girl, same....

@allangraham3649 2 жыл бұрын

As always sending a big thank you yourself and all involved in making these happen ! Peace

@nycsmokereport Жыл бұрын

I am a huge fan of your work and consider it a invaluable resource for education and improving quality of life. I also wanted to add that my father suffers from seemingly the same memory disorder as H.M. In your story . He suffered a concussion roughly 9 years ago and has been essentially unable to make new memories since then. He has a perfect memory of people and events before his trauma , and can cook and do laundry and function alone to a degree. He lives with my brother currently and is by all measures a happy person , just perhaps easily frustrated by his condition . I found your insight on humor to be very interesting and will share it with my brother. Thank you for all your work and effort. Ps I also quit nicotine after 20 years and I credit much of my success to understanding the science of dopamine via your podcasts. Thanks again

@paulx7620 2 жыл бұрын

Thank you for your time and effort in education for free. No chance I'd be able to get this knowledge without you and your team.

@ericerhardt7756 2 жыл бұрын

Love this episode and this series! So much so that considering all of this useful information OVERWHEMS me sometimes. I’m curious: Is there a body of studies that examines the phenomenon of OVERWHELM, and that maybe provides some protocols for handling this? Thank you for your inspiring and useful work!

@37rmstrong 2 жыл бұрын

Dr Rhonda Patrick is why I found this channel. I'm very glad I have. Thanks for being so detailed and not assuming we're all PhDs 👍

@Q_QQ_Q 2 жыл бұрын

You're PhD?

@dinapawlow1622 2 жыл бұрын

Every time I listen to you I learn some mind blowing science that I can apply to my everyday life to improve my life. Today , again, how to best learn or remember changed my life. Thank you so much for thoughtful, important, science backed, practical, and totally awesome postings.

@philipgilliam3400 2 жыл бұрын

Great podcast Dr. Huberman, much obliged! You have said in interviews that you have worked with the American military Special Forces folks like David Goggins and others. Could you consider doing an episode on the neuroscience of survival (in the wild) and combat (Sports like jujitsu, boxing and MMA as well as the battlefield)?

@karanpillai5690 2 жыл бұрын

Dr.Huberman, can you please discuss Maladaptive Daydreaming in your podcasts. It will be a great help. and Thank you for all the work you do!!

@EileenGrubba Жыл бұрын

LOVE your podcasts, and your delivery. Sharing them with lots of friends. Thank you!

@roundtheclockclash 2 жыл бұрын

Hello Dr Huberman, Recently discovered your podcast and it is an abundance of knowledge that you are sharing here Highly appreciate it and thank you for sharing this podcasts with the youtube community

@matmachina 2 жыл бұрын

Thank you so much for your amazing timing, as always. I have a very patchy memory and Long-Covid has shot my short-term memory to s**t. I'm very excited to listen to this episode. If you have any extra tips (besides what I am about to hear on this week's ep.) about the challenges of Long-Covid and memory, please share!

@cheriehammudeh6962 2 жыл бұрын

You’re not alone with this!

@matmachina 2 жыл бұрын

@@cheriehammudeh6962 so I've been told. I'm sorry to hear that you have the same problems.

@perfectpitch2506 2 жыл бұрын

Ahh Dr Huberman, Was just cruising through your old videos about memory, How exercise, breathing techniques and other things improve your memory. And here's another one !! I just wanted to ask you, if I could get a answer straight from you, that would honestly clear all the confusion I have about Memory. Is it a skill or is it something that we are born with. You might have answered this, but I watch videos in parts and skip through sometimes, so I might have missed.....Will watch this video tomorrow, got a lot of work :)

@taracat7141 2 жыл бұрын

Also Depends on if you are Neuro Divergent or Neuro Typical. 🧡

@devajyoti2753 2 жыл бұрын

@@taracat7141 What is that?

@charliefingerhut8935 2 жыл бұрын

@@devajyoti2753 Neuro diversion means, having an unusual developed brain e.g. Autism. Neuron typical is the norm.

@cecipalacios1007 2 жыл бұрын

I would say that these podcasts are the very best in the healthy living space. Thank you for your amazing work!

@Nick-vo2dv 2 жыл бұрын

Love your podcast Dr. Huberman! I'd be very interested in hearing about how exercise can increase BDNF, and what types of exercise are the most effective at this.

@taekhwanoh4268 Жыл бұрын

Questions. I am commenting this as I listen, so I may ask something that appears later part of the video but I will update as I go. 1. If memory is just neurons firing that repeats what happened at a certain moment, what is exactly stored in the brain that causes the same reaction?

@svetlioramos3345 2 жыл бұрын

Hi, Andrew In the beginning of that year I found the Huberman lab podcast. Since then I’ve watched all the episodes and I’ve learned a tremendous amount of useful information. My life is so much better with every episode I watch. I want to make two suggestions about future topics I want you to discuss and cover. 1. What drugs do to the brain and body over time. I am sure it will be very interesting and useful especially for the youngest people. They just do not realise the actual damage they are dealing to themselves when they are taking different drugs on a regular basis. 2. Suicides. I think it will also be a very useful discussion. With the growth of social media the suicide rates among teenagers have frankly risen significantly. What goes through the suicidal people’s minds? Are some people more prone to thing about suicides? What’s the reason for such things to occur among the masses? So that’s my suggestions about future podcasts. And so Andrew, I want to thank you for your time and effort to make our life better and better. You are a beautiful human being and I am thankful to God that you exist . And last but certainly not least, ANDREW, THANK YOU FOR YOUR INTEREST IN SCIENCE!

@DreamsofStardust75 2 жыл бұрын

Yes please! I lost my brother to a drug overdose, a brother in law to suicide, and another cousin who was battling addiction died in an auto-pedestrian accident. My parents were adolescent and adult users and I was, as well. However, I had my daughter at age 18 and had a very profound encounter with Christ at age 20.. both of those experiences turned my life completely into another direction. I was completely devoted to bring the best mother I could be and also my spiritual path. I also graduated highschool with my practical nursing degree.. so, there was some hidden grace during my tumultuous adolescent years. Thankfully, I broke the pattern with my daughter. Families with intergenerational trauma are very vulnerable populations to addiction and suicide.

@n8sterling727 Жыл бұрын

absolutely fascinating. Im 3 years out from a TBI in my right hemisphere and certainly struggle with working memory the most. It can have devastating consequences..like forgetting to turn the stove off.. constantly misplacing things, its can get frustrating but after alot of therapy I have ways to help me thank God.

@TheLiisssaaaa 2 жыл бұрын

Andrew, You say in every episode that you read every comment on KZfaq. I am only up to episode 26 and I don't know if you go back and read comments on previous episodes so I'm writing this message on the latest even though I haven't heard it yet. When I listen to your podcast, the knowledge you share is filling the gaps in my knowledge, in my quest for meaning and understanding, and I was listening purely from a student perspective. I was listening purely to learn. But in episode 26, when you spoke to Dr Deisseroth, I got a glimpse into you, not just you as a professor sharing information, but I actually heard the authentic you speaking. I felt like I could see your pain and suddenly I was listening from two different angles. Part of me was listening to learn, as I still have so much to learn from you. But part of me was listening from a place of being able to see, hear and feel your pain and / or confusion. It sounded, looked and felt to me like you were seeking all of this knowledge to figure out something, perhaps how to feel better or why you feel the way you do. And I realised that the knowledge gaps you were filling for me were important because I too was searching for something. I think I have figured it out. I think that we need to talk. I think we can help eachother to answer that same question. For me it was "why do I still feel like this?". I was seeking out information to feel better and to figure out how to heal chronic pain and trauma, and I was going down so many different paths in search of the answer to that question, and when I listened to your podcast, I felt that you were filling in gaps in my knowledge. And today, it's clicked. I haven't listened yet beyond episode 26... Maybe you've already found your answers who knows. But if not, I think I have the answers you're looking for. I believe I've figured out why we feel the way we feel even though we have enough knowledge that we think we "should know better". This might sound crazy but I think I can explain how to heal, but not just you specifically. I believe I've cracked the code of how to heal trauma. I'd like to share my work to date with you so that perhaps you could help me to progress my work faster than I currently have capacity for. If I don't hear from you I will assume that this didn't resonate with you and I was reading into it too much. If it resonated with you, please reach out to me directly. I'll message your hubermanlab account directly on Instagram and you can contact me there if you're interested to discuss further. You always share your credentials first, so to return the favour - my credentials are bachelor of science in information technology, diploma of information technology in professional practice at University of Technology Sydney. I have 10+ years experience in IT, including artifical intelligence. I don't know if you'll reach out to me directly, but I really hope you do. I think we need to connect.

@VictorThePotato 2 жыл бұрын

Interviewee suggestion: Would it be possible to have Dr. Bryan Roth at UNC Chapel Hill to be a guest on the podcast one day? He’s done incredible work relevant to unveiling the functions of numerous neural circuits through the innovative technique he and his team made called chemogenetics.

@kalu9781 2 жыл бұрын

Illuminating and engaging as always. Thank you Dr. Huberman. Sharing and explaining the scientific studies has evinced that my ‘weird’ practice’ actually has some sound reasoning. I was challenged to study a very technical topic. I often would fall asleep while reading the material. Instead of coffee, I got a trampoline. I would then read pages or a chapter and then jump on the trampoline for a while. That is how I read a very boring technical 500 page academic book. Received a high test score and was accredited.

@Q_QQ_Q 2 жыл бұрын

Yeah. I do pull ups 🔥👍🏻

@SkepticalTeacher 2 жыл бұрын

Hi Andrew... I have ADHD and I love your podcast, it's so easy for me to concentrate and listen to you speak and absorb everything, even the days I don't take methylphenidate. I wanted to request that you do something on the impact of female hormones (the menstrual cycle, menopause...) because there is very little out there. Women with ADHD all want research into this area as a matter of urgency. Thanks again!

@annakatrinarnfinnsdottir7293 2 жыл бұрын

Agreed ! I myself often wonder if my personal subjective experience with menstration/PMS/ovulation is “exaggerated” due ADHD. In particular my medication seems to have terrible effect on me about a week prior to menstration (PMS and adhd medicine are not a good combo in my experience)

@isacorsato 2 жыл бұрын

Hi! I love your podcast and I have an idea for a future episode. Could you do it on skin health? I would like to know what lotions are indicated for each skin condition, especially ageing, and what supplements are beneficial- like, is any type of collagen taken orally helpful? Thank you so much! Keep up the great work😃👏🏼👏🏼

@TerriblePerfection 2 жыл бұрын

Skin care is about what you put INTO your body, not what you add externally. Eliminate all sugar and carbs and watch the magic happen. 🌞

@archaamini2062 2 жыл бұрын

Would doing iceman hof breathing technique after learning mean spike in adrenaline too? thus enhancing memory? Thankful for your content

@francisbertolini2538 Жыл бұрын

All your podcasts are incredibly informative. Thank you Andrew!🙏

@nomeda1071 2 жыл бұрын

Love your podcasts. So appreciated! So much knowledge right on a plate at a hand's reach.

@Iza66 2 жыл бұрын

Great session, as usual. Now that we’ve learned about memory, I would like to understand, how understanding works for example with things i have difficulties to learn. Thx

@Kryptic712 2 жыл бұрын

That’s a good topic, I think that starts to branch off into more of a consciousness mapping. Language from religion will start to be used. Eastern philosophy and theology might say friction, or contraction, being mentally rigid or stuck would create that. It also seems to be associated with flow states. Dr Huberman has talked a bit about flow states. A kind of immerse state. It might be worth checking out. Mental scaffolding may be another term used for this idea of “understanding”

@giovannilouis7947 3 ай бұрын

Can someone forward this to our beloved President please??😂😂

@christinley5213 2 жыл бұрын

I learn so much from you every week...youve become a hero to me..thank you Andrew!

@gregzaks6649 2 жыл бұрын

I just love your explanation about the hyppocampus's name, that is what makes your podcasts so unique!

@andreww.8262 2 жыл бұрын

Amazing as always! How about dual n-back training? I've read a lot of studies that show they can increase working memory as well as IQ.

@bigdaddydrip4452 2 жыл бұрын

Ive been playing dual n-back rather inconsistently this past couple weeks and ive experienced alot of improvement in my working memory. Im keep going back and forth between 3 n-back and 4 n-back. Im slowly but surely getting better results during the 4 n-back. Ive also found that its alot easier for me to memorize things, keep more info in my working memory, and be able to manipulate info in my working memory. When previously i would frequently walk into a room and completely forget what i was doing. Given, I still do it but only when im experiencing anxiety, but thats a whole nother problem in itself.

@pineapplethief4418 2 жыл бұрын

Andy released incredible content, just as always. Keep it up, Andy!

@a1norarobles 2 жыл бұрын

You are the absolute epitome of a renaissance man , you have a sense of humor and you’re handsome too! What more can you ask for?! 👏🏻 Mil gracias por tan impecable manera de traernos esta información valiosisima.

@Learna_Hydralis 2 жыл бұрын

What you think about tummo-type breathing (wim hof breathing) as adrenaline spiking tool? .. I think as a student this is the fastest tool, you just do it in your place, no preparation required.

@Learna_Hydralis 2 жыл бұрын

Coffee, cold exposure & other stimulant require some form of preparation.. if you focus on the fastest tool of adrenaline spiking breathing is so immediate.

@hubermanlab 2 жыл бұрын

It definitely works to spike adrenaline. Never do it near water and I’m less a fan of the long extended breath holds. My lab is studying this - in physiology it’s called “cyclic hyperventilation”. More soon… and thank you for your question!

@jopo7996 2 жыл бұрын

I don't think think I need any help with my memory, but thanks anyway Dr. Steven Huberwhatsit.

@mangekyo_sharingan_ 2 жыл бұрын

it's almost like nobody asked

@hubermanlab 2 жыл бұрын

Ha! Extra credit for science puns and jokes.

@mangekyo_sharingan_ 2 жыл бұрын

@@AlanCarson726 LMAO you're right, i actually missed it. i'm the idiot here😂

@arthurmiller9103 2 жыл бұрын

Be well Sir, many thanks for teaching the world. Sincere prayers for your well being 🙏

@revanthreddy790 2 жыл бұрын

i binged all of your videos, the moment i was done u dropped this. im blessed

@SCP-SAM 2 жыл бұрын

Lets go! BOOM!

@MsLadyhorse 2 жыл бұрын

I have a question about memory. I have an odd ability (at least I've never met anyone else who can do this) to be able to do tactile or mechanical things, especially crafty things, like spinning yarn from wool, crochet, knitting, tatting, and lace making, or building things like looms and spinning wheels, without actually learning how. I see it once and can do it. In most cases, I don't even need to see someone else doing the thing, I can look at a finished piece and just know how it goes together and can duplicate it close to perfectly weeks or months later. Does this ability have a name or a reason? Or is this actually something anyone can do? Adding: just to note, I don't have a photographic memory, most of the time I can't remember earlier today, or yesterday, or a month ago. And my time sense is horrible, in that things that happened 10 years ago don't seem that long ago and the stuff in between 10 years and now is skewed out of the timeline, either out of order, or moved out of when they actually happened. And I forget why I even got off the couch more often than not.

@SashaDeKasha 2 жыл бұрын

My brain is better because of your videos. I’ve watched some of them more than twice. Thank you!

@arryankeshan615 2 жыл бұрын

thanks a lot much need i could not remember formulas of chemistry ....thanks from india .....iitjee aspirant so i have to remember a lot...like if you know what this is

@eddienurce8734 2 жыл бұрын

Step 1: Stop smoking ganja

@brightflower144 2 жыл бұрын

Amazing information, complex information explained eloquently and clearly. I enjoy every pod cast, thank you!

@roayahelal4617 2 жыл бұрын

Thank you so much!!! There's no other channel on youtube that I pay attention to this much... bcz the content is just as interesting as it is useful. Also the fact that some of this stuff is complex and sometimes I try to find loopholes or accidental contradictions in what you say but I never find any. I've always been interested in how my mind works since I was like 4 and there are conclusions that I had made by examining my own patterns, many of which you mention on your podcast, feels great to validate them haha Many thanks again, our much trusted Dr Andrew Huberman :)

@_negentropy_ 2 жыл бұрын

Noteworthy: The extensive work on memory involving Patient HM was conducted largely by the legendary neuropsychologist Brenda Milner, who at 104yo I believe is still actively doing research at McGill University. She and her colleagues studied HM for nearly 50 years. He never once remembered her. Dr. Milner did postdoctoral work under the direction of Donald Hebb, who Andrew appeared to recall for the 30 seconds he discussed Hebb’s contribution to co-activating neurons. Interestingly, Andrew was able to leverage the incredible work of Dr. Milner for roughly 10 minutes of this episode but somehow forgot to credit her. And since there is plenty of evidence that Andrew’s two-half-C-cinnamon-rolls-stuffed-halfway- together are intact and functional, I think this may be an excellent example of how memory bias can distort our understanding of the information we consume and perpetuate harmful social narratives. Let’s stop erasing anyone who isn’t white and male from the scientific record. Dr. Milner’s contributions are beyond worthy of remembering and acknowledging.

@OfficialNattyOrNot 2 жыл бұрын

Did you get a degree in mental gymnastics? It doesn't take many videos to realize Andrew has no problem: 1. Giving credit to women 2. Having women as guests on his podcast. He is human. Therefore he is fallible, just like you are in this case.

@etherealrosegold 2 жыл бұрын

For me personally, memorising the Qur'an just sharpen the memory on another level. This is from the devine. And although that's not the aim, you're rewarded and blessed immensely in this worldly life.♡