Huberman Lab
Dr. Charan Ranganath: How to Improve Memory & Focus Using Science Protocols
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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.
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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
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