Dr. Wendy Suzuki: Boost Attention Memory with Science-Based Tools | Huberman Lab Podcast #73 - 2022

Title : Dr. Wendy Suzuki: Boost Attention Memory with Science-Based Tools | Huberman Lab Podcast #73 Author(s): Andrew Huberman Link(s) : https://www.youtube.com/watch?v=099hgtRoUZw

Four properties can make something memorable:

• Novelty
• Repetition
• Association
• Emotional Resonance (e.g. we remember happiest and saddest moments)

The function of the hippocampus, known from its absence after its removal from patient H.M., is the ability to form new memories for facts and events. Without it, you cannot imagine events/situations never experiences before. Even though long term memories are eventually stored in the cortex, they are sometimes stored in the hippocampus for a long time.

Every time you move your body, you release a lot of neurochemicals e.g. dopamine, serotonin, adrenaline, but specifically with exercises like aerobics, a growth factor called Brain Derived Neurotrophic Factor (BDNF) which goes directly to the hippocampus and makes new brain cells grow there. This means we all have the capacity to grow our hippocampus through moving more and exercising. This is Dr. Wendy's motivation to do 30-45 minutes of aerobic exercise everyday after waking up.

One-off exercises (e.g. 30-45 minutes of aerobics) consistently give a mood boost, improved prefrontal function (tested with a Stroop test which asks to shift and focus attention in specific ways), and significant improvements in reaction times.

30 minutes of age-appropriate workout for ages 20-90s consistently showed decreased anxiety, depression, hostility levels, increasing feeling of energy - for the young group, these benefits last up to the 2 hours after the workout.

45 minutes of spin class 2-3 times a week (for low-fit people) improve baseline rates of positive mood, improved body image, gave more motivation to exercise. There was also improved performance on the Stroop task, and improved performance on a recognition task (can you differentiate similar items that are being asked to remember) and a spatial episodic memory task (DOOM style game).

For mid-fit people, the above schedule was extended to from 2-3 times a week up to 7 times a week, and there is no diminishing returns, in Dr. Wendy's words, every drop of sweat counted.

On affirmations, one's beliefs about a behaviour also impact the outcomes of that behaviour. E.g. learning facts about stress being good for you leads you experience stress as better for you compared to if you learn only about the negative effects of stress. Similarly, learning about the positive effects of exercise leads you to derive greater benefit from exercise. When it comes to mood, self-image, memory and brain function, positive self-affirmation is good as well, e.g. see the book "Chatter" by Ethan Kross.

10 minutes guided meditation daily lead to significant decrease in stress response.

To improve attention, exercise and meditation definitely helps, and sleep is also very important.