Understand & Improve Memory Using Science-Based Tools | Huberman Lab Podcast #72

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. #HubermanLab #Memory Thank you to our sponsors Eight Sleep: Thesis: InsideTracker: Our Patreon page Supplements from Momentous Social & Website Instagram - Twitter - Facebook - TikTok - @hubermanlab Website - Newsletter - Subscribe to the Huberman Lab Podcast Apple Podcasts: Spotify: Google Podcasts: Other platforms: Article Links A Novel Demonstration of Enhanced Memory Associated with Emotional Arousal: Mechanisms of memory under stress: Photographic Memory: The Effects of Volitional Photo Taking on Memory for Visual and Auditory Aspects of an Experience: Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: Timestamps 00:00:00 Memory, Improving Memory 00:02:45 Eight Sleep, Thesis, InsideTracker 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, 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 -