Uploaded January 2026 | Updated September 2026, 2 weeks ago

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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: go.hubermanlab.com/4IcdLnG

Watch more Huberman Lab Essentials: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5

*Timestamps*
00:00:00 Wendy Suzuki
00:00:21 What Makes Moments Memorable?
00:02:24 Memory & Hippocampus, Imagination
00:05:35 One-Trial Learning, Fear
00:07:08 Exercise Effects on Focus, Attention & Memory
00:11:29 Brain-Derived Neurotrophic Factor (BDNF) & Exercise
00:13:16 Tools: Cardiovascular Exercise; 10-Minute Walk & Mood
00:15:55 How Exercise Increases BDNF
00:17:59 Adults, Neuron Growth, Hippocampus
00:20:03 Exercise Effects on Memory, Tool: Morning Exercise
00:23:20 Exercise & Long-term Effects on Cognition, Older Adults
00:25:08 Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)
00:29:15 Increase Exercise For Greater Cognitive Benefits
00:31:23 Affirmations, Exercise, Mood, IntenSati
00:33:30 Meditation & Benefits, Tool: Brief Meditation
00:35:25 Tools to Improve Attention

#HubermanLab #Science #Memory

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