Huberman Lab

<br/><br/><h4>Podcast Notes <strong>Key Takeaways</strong></h4> <ul><li>New memories are formed through repetition or immensely positive/negative events</li><li>Emotionality and emotion experienced after an event dictates whether you will learn it quickly</li><li>Memories are formed because of a neurochemical state (release of adrenaline, cortisol, epinephrine, norepinephrine) that takes place following an emotion – not because something evokes emotion itself</li><li>Timing of caffeine for memory and learning enhancement matters: consume caffeine immediately after or 5-15 minutes after repetition</li><li>To optimize learning: immediately after learning, put the body into a heightened state of emotionality and alertness (e.g., caffeine, cold exposure); hours later, a nap (28-90 minutes) or non-sleep deep rest is critical for learning and memory</li><li>Anything that increases adrenaline will increase learning and memory and reduce the number of repetitions required to learn something (regardless of whether there’s emotion attached)</li><li>Anything that reduces epinephrine and adrenaline will impair learning</li><li>Chronic stress and elevation of epinephrine are detrimental to memory and learning (among many other things)</li><li>Physical movement can enhance cognitive ability and ability to learn new skills – shoot for 180-200 minutes of zone 2 cardio per week and a few sessions of load-bearing exercise per week</li><li>Taking a mental snapshot (blinking and imagining you are taking a photo of something) actually stamps down visual memory almost as much as taking an actual photo</li><li>Meditation can improve attention, memory, mood, and emotion regulation but timing matters! If you meditate too late, it may actually hinder sleep because you are in a calm but highly attentional state</li><li>As always, start with behavioral tools before exploring pharmacology</li></ul><a href="https://podcastnotes.org/huberman-lab/episode-72-understand-improve-memory-using-science-based-tools-huberman-lab/">Read the full notes @ podcastnotes.org</a><hr><p>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.
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For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Memory, Improving Memory  
(00:02:45) Eight Sleep, Thesis, InsideTracker 
(00:07:54) Sensory Stimuli, Nervous System &amp; Encoding Memory 
(00:11:12) Context &amp; Memory Formation 
(00:13:46) Tool: Repetition, Improving Learning &amp; 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 &amp; Learning, Explicit vs. Implicit Memory
(00:31:49) Emotion &amp; Memory Enhancement 
(00:36:44) Tool: Emotion Saliency &amp; Improved Memory
(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline 
(00:47:14) Adrenaline &amp; Cortisol  
(00:49:35) Accelerating the Repetition Curve &amp; Adrenaline 
(00:53:03) Tool: Enhancing Learning &amp; Memory - Caffeine, Alpha-GPC &amp; Stimulant Timing
(01:00:50) Tool: Enhancing Learning &amp; Memory - Sleep, Non-Sleep Deep Rest (NSDR)
(01:04:48) Tool: Enhancing Learning &amp; Memory - Deliberate Cold Exposure, Adrenaline
(01:08:42) Timing of Adrenaline Release &amp; Memory Formation 
(01:12:36) Chronically High Adrenaline &amp; Cortisol, Impact on Learning &amp; Memory 
(01:15:12) Adrenaline Linked with Learning: Not a New Principle 
(01:17:25) Amygdala, Adrenaline &amp; Memory Formation, Generalization of Memories
(01:22:20) Tool: Cardiovascular Exercise &amp; Neurogenesis 
(01:27:00) Cardiovascular Exercise, Osteocalcin &amp; Improved Hippocampal Function
(01:29:59) Load-Bearing Exercise, Osteocalcin &amp; Cognitive Ability 
(01:34:41) Tool: Timing of Exercise, Learning &amp; Memory Enhancement
(01:37:29) Photographic Memory
(01:38:49) “Super Recognizers,” Facial Recognition   
(01:41:46) Tool: Mental Snapshots, Photographs &amp; 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 &amp; Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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Understand & Improve Memory Using Science-Based Tools | Episode 72

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