How to Improve Memory & Focus Using Science Protocols | Dr. Charan Ranganath

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 30 September 2024

⏱️ 159 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity. We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences. This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Levels: https://levels.link/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Charan Ranganath 00:02:06 Sponsors: David, Levels & Waking Up 00:06:48 Memory: Past, Present & Future; Sleep 00:13:23 Self, Memory & Age, Neuroplasticity 00:18:50 Tool: Curiosity & Dopamine 00:26:55 Dopamine, Forward Movement 00:33:09 Sponsor: AG1 00:34:22 Dopamine, Learning; Curiosity & Appraisal 00:40:31 Memory, Hippocampus 00:43:34 Prefrontal Cortex & Memory, Aging 00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination 00:58:53 Sponsor: Function 01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline 01:09:39 Exercise, Brain Function; ADHD 01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD 01:23:31 Forgetting, Intention vs. Attention 01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness 01:36:36 Tool: Pictures, Memories, Intention 01:45:46 Deep Focus, Dopamine 01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s 01:59:51 Déjà Vu 02:09:00 Serotonin, Reframing Memories, Trauma 02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy 02:27:53 Rumination, Trauma, Nostalgia, Narrative 02:30:30 Music, Pavlov’s Dogz Band 02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures

Transcript

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0:00.0	Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
0:08.8	I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:15.3	My guest today is Dr. Charn Ranganath. Dr. Charn Ranganath is a professor of psychology and neuroscience at the University
0:22.6	of California Davis. He is one of the world's leading researchers in the topic of human memory.
0:27.6	And memory, of course, is an essential component to our entire lives. Memory isn't just important
0:33.6	for remembering things that we learn. It's also vitally important for setting the context
0:38.3	of our entire life, meaning only by understanding
0:41.3	where we come from, who we were, and who we are currently,
0:45.3	can we frame what we want to do in the next moments, the next day, the next years,
0:50.3	and indeed, for the rest of our life.
0:52.3	This is why, for instance, that people who have deficits in memory,
0:55.4	either due to brain damage or due to age-related cognitive decline
0:58.8	or diseases like Alzheimer's dementia,
1:01.2	suffer so much, not just in terms of not being able to remember things
1:05.1	for sake of daily tasks,
1:06.6	but also for sake of placing themselves in the larger context of their life.
1:11.6	Recognizing family members isn't just about being able to relate to those family members
1:15.2	on a day-to-day basis.
1:16.8	It's also about understanding the full context of all one's memories with those people and
1:21.2	what meaning a given interaction brings to any of life's experiences.
1:26.7	So today you're going to learn how memory works.
1:29.3	You're going to learn about things like deja vu.
	...

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