My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and soon-to-be 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 to improve cognitive function quickly and reduce age-related cognitive decline. For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Subscribe to the Huberman Lab Podcast Apple Podcasts: https://apple.co/3thCToZ Spotify: https://spoti.fi/3PYzuFs Google Podcasts: https://bit.ly/3amI809 Other platforms: https://hubermanlab.com/follow Wendy Suzuki Links Academic Profile: https://as.nyu.edu/content/nyu-as/as/faculty/wendy-suzuki.html Website: https://www.wendysuzuki.com Twitter: https://twitter.com/wasuzuki Instagram: https://www.instagram.com/wendy.suzuki Good Anxiety (book): https://amzn.to/38bnoI4 Healthy Brain, Happy Life (book): https://amzn.to/3LD6tMj The brain-changing benefits of exercise (TED Talk): https://youtu.be/BHY0FxzoKZE Article Links Neurogenesis in the adult human hippocampus: https://go.nature.com/3LE75Bb Acute Exercise Improves Prefrontal Cortex but not Hippocampal Function in Healthy Adults: https://bit.ly/38JUCOP Midlife cardiovascular fitness and dementia: A 44-year longitudinal population study in women: https://bit.ly/3sSItOG Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https://bit.ly/3ai0X4D Book Links Tiny Habits: The Small Changes that Change Everything: https://amzn.to/39LDmZF Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones: https://amzn.to/3NreMMr Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: https://amzn.to/3ahSLkX Timestamps 00:00:00 Dr. Wendy Suzuki, Learning & Memory 00:02:50 AG1 (Athletic Greens), InsideTracker, Blinkist 00:07:27 How Memories Form 00:10:14 Hippocampus: Memory, Association & Imagination 00:16:20 Encoding Long-Term Memory 00:18:48 One-Trial Memory 00:21:56 Tool: Foundational Habits to Enhance Brain Performance 00:30:39 Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus” 00:39:35 Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor) 00:48:48 Neurogenesis (New Neuron Production) in Adults 00:51:50 Effects of Exercise on Memory 00:56:31 Tool: Timing Daily Exercise, Cortisol 01:00:02 Age-Related Memory Loss, Daily Exercise 01:05:33 Tool: Exercise Protocol for Improving Cognition 01:12:17 Anticipating Exercise, Daily Habits & Behaviors 01:17:09 “Every Drop of Sweat Counts” – Exercise & Cognitive Function 01:20:58 Positive Affirmations & Mood 01:27:28 Meditation & Cognitive Performance 01:32:27 How Meditation Works, Focusing on the Present 01:37:14 Tool: Strategies to Increase Attention 01:42:50 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com