In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.

We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation.

Episode show notes: https://go.hubermanlab.com/7gTmlIR

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Timestamps

(00:00:00) Wendy Suzuki

(00:00:21) What Makes Moments Memorable?

(00:02:24) Memory & Hippocampus, Imagination

(00:05:35) Sponsor: BetterHelp

(00:06:37) One-Trial Learning, Fear

(00:08:10) Exercise Effects on Focus, Attention & Memory

(00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise

(00:15:10) Sponsor: AG1

(00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood

(00:18:43) How Exercise Increases BDNF

(00:20:47) Adults, Neuron Growth, Hippocampus

(00:22:51) Exercise Effects on Memory, Tool: Morning Exercise

(00:26:08) Exercise & Long-term Effects on Cognition, Older Adults

(00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)

(00:32:03) Sponsor: Eight Sleep

(00:33:22) Increase Exercise For Greater Cognitive Benefits

(00:35:30) Affirmations, Exercise, Mood, IntenSati

(00:37:37) Meditation & Benefits, Tool: Brief Meditation

(00:39:32) Tools to Improve Attention

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