Huberman Lab
How to Improve Memory & Focus Using Science Protocols | Dr. Charan Ranganath
Mon, 30 Sep 2024
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
Full Episode
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Dr. Charan Ranganath. Dr. Charan Ranganath is a professor of psychology and neuroscience at the University of California, Davis.
He is one of the world's leading researchers in the topic of human memory. And memory, of course, is an essential component to our entire lives. Memory isn't just important for remembering things that we learn.
It's also vitally important for setting the context of our entire life, meaning only by understanding where we come from, who we were, and who we are currently, can we frame what we want to do in the next moments, the next day, the next years, and indeed for the rest of our life.
This is why, for instance, that people who have deficits in memory, either due to brain damage or due to age related cognitive decline or diseases like Alzheimer's dementia, suffer so much, not just in terms of not being able to remember things for sake of daily tasks, but also for sake of placing themselves in the larger context of their life.
Recognizing family members isn't just about being able to relate to those family members on a day to day basis. It's also about understanding the full context of all one's memories with those people and what meaning a given interaction brings to any of life's experiences. So today you're going to learn how memory works. You're going to learn about things like deja vu.
You're going to learn ways to offset age related cognitive decline, what the research really says about that and ways to prevent things like Alzheimer's dementia. We also talk about ADHD or attention deficit hyperactivity disorder. And Dr. Ranganath shares his own experience with ADHD, how it relates to memory and the tools that he has used in order to combat his own ADHD.
Dr. Ranganath has an exquisite ability to describe research studies in clear terms and to combine that with his own narrative and life experience in a way that really frames for you practical tools that you can apply in your daily life. Before you begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort
to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is David. David makes a protein bar unlike any other. It has 28 grams of protein, only 150 calories and zero grams of sugar.
That's right, 28 grams of protein and 75% of its calories come from protein. This is 50% higher than the next closest protein bar. These bars from David also taste incredible. My favorite bar is the cake flavored one. But then again, I also like the chocolate flavored one and I like the berry flavored one. Basically, I like all the flavors. They're all incredibly delicious.
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