Essentials: Understand & Improve Memory Using Science-Based Tools

Huberman Lab

Scicomm Media

Science, Life Sciences, Health & Fitness

4.8 • 30.3K Ratings

🗓️ 16 April 2026

⏱️ 41 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Memory (00:00:21) Sensory Stimuli & Memory Bias (00:01:54) Associations & Memory; Tool: Repetition (00:05:00) Sponsor: Eight Sleep (00:06:18) Stress, Adrenaline & Strengthening Memories (00:11:10) Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory (00:14:39) Tool: Naps & Sleep for Learning & Memory (00:16:56) Sponsor: AG1 (00:18:19) Increase Adrenaline to Enhance Learning & Memory, Chronic Stress (00:21:56) Adrenaline Boosts Memory: Centuries-Old Practice (00:24:03) Tool: Cardiovascular Exercise & Brain Health, Neurogenesis (00:26:11) Exercise, Osteocalcin, Hippocampus & Memory (00:29:37) Sponsor: LMNT (00:31:09) Tool: Photographs, Mental Snapshots & Improved Memory (00:34:08) Déjà Vu (00:36:22) Tool: Brief Meditation Practice to Enhance Memory (00:38:38) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable
0:05.8	science-based tools for mental health, physical health, and performance. I'm Andrew Huberman,
0:12.6	and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today we are
0:17.9	discussing memory, in particular how to improve your memory.
0:21.5	We are constantly being bombarded with physical stimuli,
0:24.6	patterns of touch on our skin, light to our eyes,
0:27.8	light to our skin for that matter,
0:29.6	smells, tastes, and sound waves.
0:32.3	Each one of and all of those sensory stimuli
0:34.7	are converted into electricity and chemical signals by your so called nervous system,
0:39.6	your brain, your spinal cord,
0:40.7	and all their connections with the organs of the body
0:43.0	and all the connections of your organs of the body,
0:45.5	back to your brain and spinal cord.
0:46.9	For instance, if you can hear me speaking right now,
0:49.6	you are perceiving my voice,
0:51.6	but you are also most likely neglecting the feeling of the contact of
0:55.4	your skin with whichever surface you happen to be sitting or standing on. It is only by perceiving
1:00.8	a subset, a small fraction of the sensory events in our environment that we can make sense of the
1:05.6	world around us. Otherwise, we would just be overwhelmed with all the things that are happening
1:09.4	in any one given moment.
1:11.3	Now, memory is simply a bias in which perceptions
	...

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