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.<h2>Thank you to our sponsors</h2>Eight Sleep: <a href="https://www.eightsleep.com/huberman">https://www.eightsleep.com/huberman</a>Thesis: <a href="https://takethesis.com/huberman_?utm_source=podcast&amp;utm_campaign=huberman&amp;coupon=huberman">https://takethesis.com/huberman</a>InsideTracker: <a href="https://info.insidetracker.com/huberman">https://insidetracker.com/huberman</a><h2>Our Patreon page</h2><a href="https://www.patreon.com/andrewhuberman">https://www.patreon.com/andrewhuberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman">https://www.livemomentous.com/huberman</a>.For the full show notes, visit <a href="https://hubermanlab.com/understand-and-improve-memory-using-science-based-tools/">hubermanlab.com</a>.<h2>Timestamps</h2>(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 NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/">Disclaimer</a>

Understand & Improve Memory Using Science-Based Tools | Episode 72

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.