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

<p>In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.</p>
<p>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.</p>
<p>Episode show notes: <a href="https://go.hubermanlab.com/7gTmlIR">https://go.hubermanlab.com/7gTmlIR</a></p>
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<p><strong>Timestamps</strong></p>
<p>(00:00:00) Wendy Suzuki</p>
<p>(00:00:21) What Makes Moments Memorable?</p>
<p>(00:02:24) Memory &amp; Hippocampus, Imagination</p>
<p>(00:05:35) Sponsor: BetterHelp</p>
<p>(00:06:37) One-Trial Learning, Fear</p>
<p>(00:08:10) Exercise Effects on Focus, Attention &amp; Memory</p>
<p>(00:12:31) Brain-Derived Neurotrophic Factor (BDNF) &amp; Exercise</p>
<p>(00:15:10) Sponsor: AG1</p>
<p>(00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk &amp; Mood</p>
<p>(00:18:43) How Exercise Increases BDNF</p>
<p>(00:20:47) Adults, Neuron Growth, Hippocampus</p>
<p>(00:22:51) Exercise Effects on Memory, Tool: Morning Exercise</p>
<p>(00:26:08) Exercise &amp; Long-term Effects on Cognition, Older Adults</p>
<p>(00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)</p>
<p>(00:32:03) Sponsor: Eight Sleep</p>
<p>(00:33:22) Increase Exercise For Greater Cognitive Benefits</p>
<p>(00:35:30) Affirmations, Exercise, Mood, IntenSati</p>
<p>(00:37:37) Meditation &amp; Benefits, Tool: Brief Meditation</p>
<p>(00:39:32) Tools to Improve Attention</p>
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