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

Andrew Huberman · Beginner ·🧘 Mental Health & Wellbeing Practice ·5mo ago

About this lesson

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: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *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

Original Description

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: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *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

Watch on YouTube ↗ (saves to browser)

Sign in to unlock AI tutor explanation · ⚡30

Related Reads

Can we truly understand maternal mental health, or are we only measuring it?

Rethinking perinatal mental health research to better understand maternal wellbeing beyond scoring systems

Medium · Deep Learning

How Neuro Linguistic Programming Helps with Anxiety and Stress Management

Learn how Neuro Linguistic Programming (NLP) can help manage anxiety and stress by reframing thoughts and emotions, and why it matters for mental well-being

Your Attitude Is the Lens — Change It and the Whole World Looks Different

A positive attitude can transform your life and those around you, making it a crucial aspect of personal and professional growth

Medium · Deep Learning

Mental Models Don’t Just Shape What We Know. They Shape What We Can Learn.

Learn how mental models influence learning and communication to improve your understanding and collaboration with others

Medium · Deep Learning

Chapters (16)

Wendy Suzuki

0:21 What Makes Moments Memorable?

2:24 Memory & Hippocampus, Imagination

5:35 One-Trial Learning, Fear

7:08 Exercise Effects on Focus, Attention & Memory

11:29 Brain-Derived Neurotrophic Factor (BDNF) & Exercise

13:16 Tools: Cardiovascular Exercise; 10-Minute Walk & Mood

15:55 How Exercise Increases BDNF

17:59 Adults, Neuron Growth, Hippocampus

20:03 Exercise Effects on Memory, Tool: Morning Exercise

23:20 Exercise & Long-term Effects on Cognition, Older Adults

25:08 Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)

29:15 Increase Exercise For Greater Cognitive Benefits

31:23 Affirmations, Exercise, Mood, IntenSati

33:30 Meditation & Benefits, Tool: Brief Meditation

35:25 Tools to Improve Attention

The Empty Nature of All Things — Buddhist Philosophy on Reality

Buddhism Podcast