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Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki

Andrew Huberman

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In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.

We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation.

Episode show notes: https://go.hubermanlab.com/4IcdLnG

Watch more Huberman Lab Essentials: Huberman Lab Essentials

Timestamps
00:00:00 Wendy Suzuki
00:00:21 What Makes Moments Memorable?
00:02:24 Memory & Hippocampus, Imagination
00:05:35 One-Trial Learning, Fear
00:07:08 Exercise Effects on Focus, Attention & Memory
00:11:29 Brain-Derived Neurotrophic Factor (BDNF) & Exercise
00:13:16 Tools: Cardiovascular Exercise; 10-Minute Walk & Mood
00:15:55 How Exercise Increases BDNF
00:17:59 Adults, Neuron Growth, Hippocampus
00:20:03 Exercise Effects on Memory, Tool: Morning Exercise
00:23:20 Exercise & Long-term Effects on Cognition, Older Adults
00:25:08 Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)
00:29:15 Increase Exercise For Greater Cognitive Benefits
00:31:23 Affirmations, Exercise, Mood, IntenSati
00:33:30 Meditation & Benefits, Tool: Brief Meditation
00:35:25 Tools to Improve Attention

#HubermanLab #Science #Memory

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

20 Comments

@hubermanlab Creator 8 months ago Pinned

Thank you for watching. Please click the subscribe tab and then the "bell" icon to subscribe to our channel here on YouTube and get notified when new content is posted... And thank you for your interest in science! -- Andrew

@AN-cw3ym 8 months ago

My grandfather used to do yoga every single day without fail till he passed away. He got covid at the age of 93 and he beat it. We all attribute it to his exercising and healthy eating habits.
He lived on till 96 and he had the most amazing memory. He would recount numerous stories from his younger days and he rarely forgot people and used to tell us stories that even we had forgotten.

He did donate his brain and eyes to the medical school in our city, so that they could research. He used to say it’s better if my body is used for science than turning into soil.
Point being: exercise helps!

@NeuroWavesLabMusic 8 months ago

This episode made me rethink how I approach both my workouts and my workdays. There is something powerful about syncing physical effort with mental clarity.

@tommy10436 8 months ago

I really liked Wendy! Has the same ability as Andrew to explain things in layman's terms to a caveman like myself.

@jon-r2p1j 8 months ago

Great video. From my family’s experience, methylene blue is very beneficial for brain cells. Among many conditions, it has helped the most with depression, Alzheimer’s, migraines, and other neurological issues. I recommend researching the excellent protocols from the book The Jewel in the Blue Drop by Alven Morien - in my opinion, there are no better ones. Wishing you success and good luck.

@Spaceman2020 8 months ago

I can’t tell you how happy I am about this episode. Extremely happy that you and Wendy are getting together after a few years. I still watch the very first time you bought her as a guest to this day on repeat. You guys are my neuroplastic parents.❤

@jojow8416 8 months ago

When I went to CognitiveFX in Provo Utah for a TBI, they had me do many of the exercises mentioned here and in 5 days I went from being in a state of a two year old to thinking and walking like an adult. God has so richly blessed these people with helping others with these non-invasive methods. Thank you and God bless you all.

@TasbiyaAqsa 2 months ago

Wait, is Clara Hartley’s anxiety quiz mainly about how different people respond to stress? Because that would explain why the same advice can help one person and make absolutely no difference to someone else. I might actually have to try this.

@sonidos-mar 8 months ago

LOVE HER!!!! Thank you teacher

@elsvanhage1072 8 months ago

So, novelty-repetition-association-emotional resonance, did I remember correctly? Thanks for another interesting episode!

@Vospi 8 months ago

So, exercise.
Thanks for the advice.

@Moto_Medics 8 months ago

10:30
I’m in the same boat
My mother isn’t doing well all of a sudden, I’m desperately grasping for information on how to help her, this podcast is a great resource and look forward to hearing the rest of this one especially now…❤

@ПолинаМагницкая 8 months ago

It would be very useful, at least for me as a uni student) and for all the other people who work in an office, if you created an episode about how to reset during weekends something like a weekend protocol, thanks in advance. Thank you for your amazing podcasts))