My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline.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

Dr. Wendy Suzuki, Learning & Memory

Sponsors: AG1, LMNT

How Memories Form

Hippocampus: Memory, Association & Imagination

Encoding Long-Term Memory

One-Trial Memory

Tool: Foundational Habits to Enhance Brain Performance

Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus”

Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)

Neurogenesis (New Neuron Production) in Adults

Effects of Exercise on Memory

Tool: Timing Daily Exercise, Cortisol

Age-Related Memory Loss, Daily Exercise

Tool: Exercise Protocol for Improving Cognition

Anticipating Exercise, Daily Habits & Behaviors

“Every Drop of Sweat Counts” – Exercise & Cognitive Function

Positive Affirmations & Mood

Meditation & Cognitive Performance

How Meditation Works, Focusing on the Present

Tool: Strategies to Increase Attention