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May 23, 2022 • 1hr 44min
Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
Huberman Lab
Dr. Wendy Suzuki is a Professor of Neural Science and Psychology at New York University and an expert on learning, memory, and cognitive enhancement. In this episode, she discusses her research on how lifestyle factors like exercise, meditation, and sleep can dramatically improve brain function, memory, and attention. Dr. Suzuki shares insights from her own journey of discovering the cognitive benefits of exercise, as well as findings from her lab's studies on exercise and meditation interventions. She explains the neuroscience behind why these practices are so beneficial for the brain and provides practical advice on how to incorporate them into daily life.
Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
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Key Takeaways
- Four key factors make memories more likely to form: novelty, repetition, association, and emotional resonance
- The hippocampus is crucial for forming new long-term memories of facts and events. It helps associate information from the past, present and future.
- Exercise has powerful benefits for brain health and cognitive function, including:
- Improved mood and reduced anxiety/depression
- Enhanced focus and attention
- Better memory formation and recall
- Increased neuroplasticity and neurogenesis in the hippocampus
- Even small amounts of exercise can help: Just 10 minutes of walking can boost mood
- Consistency is key: Daily exercise, even if brief, is more beneficial than sporadic longer sessions
- Meditation, particularly focusing on the present moment, can improve attention and reduce stress
- Sleep is critical for cognitive function and memory consolidation
- Positive affirmations combined with exercise may enhance mood benefits
- The three most important tools for improving attention are: exercise, meditation, and sleep
Introduction
Dr. Wendy Suzuki is a Professor of Neural Science and Psychology at New York University and an expert on learning, memory, and cognitive enhancement. In this episode, she discusses her research on how lifestyle factors like exercise, meditation, and sleep can dramatically improve brain function, memory, and attention. Dr. Suzuki shares insights from her own journey of discovering the cognitive benefits of exercise, as well as findings from her lab's studies on exercise and meditation interventions. She explains the neuroscience behind why these practices are so beneficial for the brain and provides practical advice on how to incorporate them into daily life.
Topics Discussed
How Memories Form (7:27)
Dr. Suzuki outlines four key factors that make experiences more likely to be encoded into long-term memory:
- Novelty: New experiences capture our attention and are more memorable
- Repetition: Repeated exposure helps solidify memories
- Association: Connecting new information to existing knowledge aids memory formation
- Emotional resonance: Emotionally-charged events are more likely to be remembered
She explains that the amygdala, which processes emotions, interacts with the hippocampus to enhance memory formation for emotionally significant events.
The Hippocampus: Memory, Association & Imagination (10:14)
Dr. Suzuki describes the hippocampus as a seahorse-shaped structure crucial for forming new long-term memories of facts and events. She explains:
- Damage to the hippocampus severely impairs the ability to form new memories
- The hippocampus is important not just for memory, but for associating information from the past, present and future
- It plays a key role in imagination by allowing us to combine stored information in novel ways
"Without the hippocampus, yes, you can't remember things, but actually, you're not able to imagine events or situations that you've never experienced before," Dr. Suzuki explains.
Exercise & Improved Memory (30:39)
Dr. Suzuki shares her personal story of discovering the cognitive benefits of exercise while working towards tenure. She found that regular exercise dramatically improved her ability to focus and recall information. This led her to study the effects of exercise on the brain, particularly the hippocampus and prefrontal cortex.
Key points on exercise and brain health:
- Exercise releases neurochemicals that act like a "bubble bath" for the brain, including dopamine, serotonin, norepinephrine, and BDNF (brain-derived neurotrophic factor)
- BDNF promotes the growth of new neurons in the hippocampus
- Regular exercise can lead to a "bigger, fatter, fluffier hippocampus"
- "Every single time you move your body, you are releasing a whole bunch of neurochemicals," Dr. Suzuki emphasizes
Cardiovascular Exercise, BDNF & Cognitive Benefits (39:35)
Dr. Suzuki discusses the mechanisms by which exercise benefits the brain:
- Two key pathways:
- Myokines released by muscles cross the blood-brain barrier and stimulate BDNF release
- The liver releases ketones in response to exercise, which also promote BDNF production
- Cardiovascular exercise that elevates heart rate is particularly beneficial for hippocampal and prefrontal cortex function
- Even 10 minutes of walking can improve mood
- For cognitive benefits, 30-45 minutes of moderate to vigorous cardio exercise is recommended
Effects of Exercise on Memory (51:50)
Dr. Suzuki shares findings from her lab's studies on exercise interventions:
- A single 30-45 minute exercise session can improve mood, prefrontal function (attention/focus), and reaction time for up to 2 hours
- In previously sedentary adults aged 30-50, 2-3 weekly spin classes for 3 months led to:
- Improved mood and body image
- Increased motivation to exercise
- Better performance on memory and attention tasks
- For already fit individuals, increasing exercise frequency led to dose-dependent improvements in mood and hippocampal memory
"Every drop of sweat counted," Dr. Suzuki notes, emphasizing that more frequent exercise yielded greater cognitive benefits.
Tool: Timing Daily Exercise, Cortisol (56:31)
Dr. Huberman and Dr. Suzuki discuss the importance of exercise timing:
- Morning exercise may be ideal as it sets up improved cognitive function for the day
- Exercise increases cortisol, which can interfere with sleep if done too late in the day
- Consistency is key - daily exercise, even if brief, is better than sporadic longer sessions
Tool: Exercise Protocol for Improving Cognition (1:05:33)
Dr. Suzuki recommends:
- Minimum: 10 minutes of walking daily to boost mood
- Ideal: 30-45 minutes of moderate to vigorous cardiovascular exercise daily
- Consistency is more important than duration - make it a daily habit
Positive Affirmations & Mood (1:20:58)
Dr. Suzuki discusses her experience with combining exercise and spoken affirmations:
- Saying positive statements about oneself out loud during exercise can enhance mood benefits
- This practice helps counter negative self-talk and builds a habit of positive self-regard
- Research shows affirmations alone can improve mood; combining with exercise may amplify effects
Meditation & Cognitive Performance (1:27:28)
Dr. Suzuki shares findings from her lab's study on brief daily meditation:
- Participants did 12 minutes of guided body scan meditation daily for 8 weeks
- Results showed:
- Decreased stress response
- Improved mood
- Better cognitive performance
- High adherence rate suggests short, daily meditations are feasible for many people
How Meditation Works, Focusing on the Present (1:32:27)
Dr. Suzuki explains that a key benefit of meditation is practicing focus on the present moment:
- This counteracts our tendency to worry about the future or ruminate on the past
- Strengthens the ability to direct attention intentionally
- Particularly valuable in our age of constant technological distraction
"I think that is very hard for us modern humans to do because I'm worrying about the thing that's due at the end of the week...Instead of focusing on this moment," Dr. Suzuki notes.
Tool: Strategies to Increase Attention (1:37:14)
Dr. Suzuki recommends three key tools for improving attention:
- Exercise: Enhances prefrontal cortex function
- Meditation: Improves ability to focus, particularly on the present moment
- Sleep: Critical for all cognitive functions, including attention
She emphasizes that these practices are low or no-cost ways to significantly enhance cognitive function and learning ability.
Conclusion
Dr. Wendy Suzuki's research demonstrates the profound impact that lifestyle factors like exercise, meditation, and sleep can have on brain health, cognitive function, and overall wellbeing. Her work highlights how even small, consistent habits can yield significant improvements in memory, attention, and mood. By incorporating these evidence-based practices into daily life, we can enhance our brain's performance and potentially offset age-related cognitive decline. Dr. Suzuki's upcoming role as dean at NYU, where she plans to implement these strategies to support student success, points to a promising future where neuroscience-informed practices become integral to education and personal development.
