Huberman Lab
Huberman Lab
Scicomm Media
Understand & Improve Memory Using Science-Based Tools
2 hour 7 minutes Posted May 16, 2022 at 8:00 am.
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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps
Memory, Improving Memory
Sponsors: AG1, LMNT
Sensory Stimuli, Nervous System & Encoding Memory
Context & Memory Formation
Tool: Repetition, Improving Learning & Memory
Co-Activation and intensity Neuron Activation
Different Types of Memory
Memory Formation in the Brain, Hippocampus
Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory
Emotion & Memory Enhancement
Tool: Emotion Saliency & Improved Memory
Conditioned-Placed Avoidance/Preference, Adrenaline
Adrenaline & Cortisol
Accelerating the Repetition Curve & Adrenaline
Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing
Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)
Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline
Timing of Adrenaline Release & Memory Formation
Chronically High Adrenaline & Cortisol, Impact on Learning & Memory
Adrenaline Linked with Learning: Not a New Principle
Amygdala, Adrenaline & Memory Formation, Generalization of Memories
Tool: Cardiovascular Exercise & Neurogenesis
Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function
Load-Bearing Exercise, Osteocalcin & Cognitive Ability
Tool: Timing of Exercise, Learning & Memory Enhancement
Photographic Memory
“Super Recognizers,” Facial Recognition
Tool: Mental Snapshots, Photographs & Memory Enhancement
Déjà Vu
Tool: Meditation, Daily Timing of Meditation
How to Enhance Memory
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Show notes
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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(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 Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network NewsletterDisclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices