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/4IcdLnG Watch more Huberman Lab Essentials: https://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 Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer