Andrew D. Huberman, Ph.D.

The new Huberman Lab episode is out: How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel 0:00 Dr. Alan Castel 2:41 What Is Memory?, Reconstruction & Metacognition 4:49 Mnemonics, Remembering Names & Deeper Learning 8:22 The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes 10:43 Sponsors: Wealthfront & Helix 14:05 Neuroplasticity, Frustration, Curiosity & Mindset 17:42 Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory 24:28 "Mental Photographs," Photo-Taking & Imagining the Future 29:28 Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy 35:07 Medium-Term & Prospective Memory, Hotel Fire Exits 40:28 Sponsor: AG1 41:47 When Habits Turn Lethal, Aviation & Human Error 49:01 Why Memory Changes With Age; Alzheimer's & the Nun Study 52:34 Exercise & Hippocampal Volume, Falls & Balance 57:14 SuperAgers & Athletes; Regret, Balance & Being Driven 1:12:08 Sponsor: Function 1:13:45 Age Stereotypes, Subjective Age & Positive Age Beliefs 1:20:02 Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers 1:26:23 Culture, Resilience, Blue Zones & COVID 1:29:18 Adversity, the Positivity Effect & Intergenerational Learning 1:36:31 Sponsor: Lingo 1:38:00 Limitations & Purpose; Time, Family & Connection 1:44:58 Deliberately Building Memories; the ABCs of Successful Aging 1:51:02 Following Your Interests; Castel's Path & Older Adults 1:57:16 Mental Simulations, Curiosity Studies & Selectivity 2:01:19 Socioemotional Selectivity Theory; Steve Jobs & Lifespan 2:07:10 The Secret to Successful Aging; State vs Trait Curiosity 2:11:04 Scams & AI Voice Cloning 2:14:31 John Wooden, Wisdom, Love & Balance 2:17:41 Learning Through Mistakes; Does the Brain Get Better With Age? 2:25:00 Conclusion, Better With Age 2:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.

People who spend five hours a week with their grandchildren have improved memory, but if they spend 20 hours, their memory is worse than their peers. What do you conclude?

The new Huberman Lab episode is out: How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel 0:00 Dr. Alan Castel 2:41 What Is Memory?, Reconstruction & Metacognition 4:49 Mnemonics, Remembering Names & Deeper Learning 8:22 The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes 10:43 Sponsors: Wealthfront & Helix 14:05 Neuroplasticity, Frustration, Curiosity & Mindset 17:42 Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory 24:28 "Mental Photographs," Photo-Taking & Imagining the Future 29:28 Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy 35:07 Medium-Term & Prospective Memory, Hotel Fire Exits 40:28 Sponsor: AG1 41:47 When Habits Turn Lethal, Aviation & Human Error 49:01 Why Memory Changes With Age; Alzheimer's & the Nun Study 52:34 Exercise & Hippocampal Volume, Falls & Balance 57:14 SuperAgers & Athletes; Regret, Balance & Being Driven 1:12:08 Sponsor: Function 1:13:45 Age Stereotypes, Subjective Age & Positive Age Beliefs 1:20:02 Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers 1:26:23 Culture, Resilience, Blue Zones & COVID 1:29:18 Adversity, the Positivity Effect & Intergenerational Learning 1:36:31 Sponsor: Lingo 1:38:00 Limitations & Purpose; Time, Family & Connection 1:44:58 Deliberately Building Memories; the ABCs of Successful Aging 1:51:02 Following Your Interests; Castel's Path & Older Adults 1:57:16 Mental Simulations, Curiosity Studies & Selectivity 2:01:19 Socioemotional Selectivity Theory; Steve Jobs & Lifespan 2:07:10 The Secret to Successful Aging; State vs Trait Curiosity 2:11:04 Scams & AI Voice Cloning 2:14:31 John Wooden, Wisdom, Love & Balance 2:17:41 Learning Through Mistakes; Does the Brain Get Better With Age? 2:25:00 Conclusion, Better With Age 2:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.

To remember something you have to interact with it. The best way? Physically interact with it. Memory and motor systems collaborate to stamp information into your brain. Dr Alan Castel of UCLA, memory & aging expert. On the Huberman Lab podcast out now.

Most people vastly under-exercise their dogs & it harms their mental and physical health. 30min, twice a day brisk walks (every day) is the bare minimum … & some need far more. @cesarmillan points out: If you truly love your dog, you’ll get it the exercise it needs.

@danielmayhe Discussed on the podcast. Huskies need 2+ hours a day walking and “migration” minimum.

what if they're 4 huskies

@Mosss No.

@hubermanlab getbia.com ?

Recently I got to try a sleep mask that induces sleep (via stim of a long known but seldom discussed visual-brainstem-vestibular pathway) & boosts REM & SWS in closed loop w/AI. I eagerly await day tech that can increase arousal & focus via ocular-brainstem pathways too. So cool!

@DannyDoubleYew No.

@hubermanlab Was it Bia?

PS: I don’t own any of the company. I’m going to cover a bunch of different emerging commercial “writing to” (modifying neural circuits) neurotech on the HLP soon(ish) but I decided it’s best I don’t have any stake in any of the devices when I do.

And it measures sleep and REM directly. Eye mask: easy to measure eye movements.

The science of human aging is flourishing, perhaps best exemplified by remarkable advances in organ and cellular clocks, tracked from proteins in the blood. These clocks tell us about the pace of aging within an individual and are linked to healthspan, longevity, and diseases. @wysscoray and I reviewed the field of biological clocks, published today @NatureMedicine free access rdcu.be/fsZ3h

After @AndyStumpf77 was on Huberman Lab podcast & him explaining the valuable “concern vs control” list/exercise from his (awesome) book Drownproof, I & others close have adopted the “that’s in the left column” (can’t control it/drop it) vs “in the right column” (do it!) lingo.

@accident_rb_ @lexfridman Absolutely.

@lexfridman Does @hubermanlab support Argentina?) I guess he has Argentinian roots

What to do during rest periods between sets: "Whenever your heart rate is high, the very first thing is to not suddenly stop." "Shake off your shoulders, drop your hands, these exercises go back to the 30s." "Your muscle is thixotropic. It's like gel. By moving your muscle in a passive manner, you get it unstuck." "Relaxation is something that's practiced just like tension." "Do not sit and slouch, you could blow something out right there between your sets of squats." Pavel Tsatsouline on @hubermanlab