Tools to Enhance Working Memory & Attention

In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.
I also describe science-supported tools to enhance working memory and attention-including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.
This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.
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Website: www.hubermanlab.com
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Journal Articles
Working Memory Capacity Predicts Dopamine Synthesis Capacity in the Human Striatum: bit.ly/3UjmP4z
Inverted-U-Shaped Dopamine Actions on Human Working Memory and Cognitive Control: bit.ly/3UdfWBP
Cognitive Deficit Caused by Regional Depletion of Dopamine in Prefrontal Cortex of Rhesus Monkey: bit.ly/49g3yW5
The dopamine agonist bromocriptine differentially affects fronto-striatal functional connectivity during working memory: bit.ly/3SyMjcY
Increased dopamine tone during meditation-induced change of consciousness: bit.ly/3QDfE53
Human physiological responses to immersion into water of different temperatures: bit.ly/3HCniHC
The Effect of Binaural Beats on Visuospatial Working Memory and Cortical Connectivity: bit.ly/3SAFuHT
Tyrosine Improves Working Memory in a Multitasking Environment: bit.ly/48QQjv8
Resources
NSDR: • Playlist
The Science & Use of Cold Exposure for Health & Performance: go.hubermanlab.com/wqrjXIsYYT
Huberman Lab Episodes Mentioned
Understand & Improve Memory Using Science-Based Tools: go.hubermanlab.com/miohHKRSYT
ADHD & How Anyone Can Improve Their Focus: go.hubermanlab.com/XReodaB9YT
Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects: go.hubermanlab.com/VS83tuCgYT
Leverage Dopamine to Overcome Procrastination & Optimize Effort: go.hubermanlab.com/LgeyAbznYT
Controlling Your Dopamine For Motivation, Focus & Satisfaction: go.hubermanlab.com/WMwb80NkYT
People Mentioned
Donald Hebb: Psychologist, influential contributions to understanding of learning: bit.ly/4bbhXEx
Mark D’Esposito: Psychology Professor at the University of California, Berkeley: bit.ly/3vRcFhj
Timestamps
00:00:00 Working Memory
00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep
00:05:00 Short- vs. Long-Term Memory
00:09:59 Neuroplasticity
00:15:42 Working Memory; Attention & Focus
00:20:04 Working Memory Test
00:25:35 Sponsor: AG1
00:27:02 Brain & Working Memory; Dopamine
00:36:13 Working Memory Capacity Test
00:44:37 Increasing Dopamine & Working Memory
00:49:26 Task Switching, Distractions
00:54:42 Sponsor: LMNT
00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine
01:03:08 Tool: Deliberate Cold Exposure & Dopamine
01:11:02 Tool: Working Memory & Binaural Beats
01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens
01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)
01:29:12 Zero-Cost Support, Spotify & Apple Reviews, KZbin Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science #Memory
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer

[@larknoone565]

Your episode entitled 'How To Increase Willpower and Tenacity" inspired me like nothing else in my life! I watched it at the first week of 2024 while struggling in all fronts in my life and having no energy to fight. Something deep inside me changed forever.. Literally I am a different person and I've been succeeding in achieving my behavioral goals and working hard to a degree I can't even believe.. Your effort in sharing knowledge saved my life and changed my destiny and actually my family destiny for the better.. I am deeply thankful.. You've been a lifesaver.

[@juicebox86]

One of thousands of stories that are the same. He is truly a gift.

[@nevastrong2850]

Thanks for your posting. While built a very successful career the past 28 years & taking a step back, it’s as if I have lists of goals then two weeks go by. I re-write them yet it is as if I have a blank disappearing walkway I cross and it’s the next day that I realize “oh, where did I go?”

[@d.dimitrov8972]

Great to hear others have benefited as well from these podcasts. It is very unlikely that he has posted anyting that cannot benefit anyone majorly in life

[@malepeche]

I'm reading this while enjoying "my early on the day" sun routine 😊

[@nozzlepower]

@@juicebox86love 😅❤❤❤❤/❤❤xe w

[@communication4286]

I worked for over 20 years as a simultaneous interpreter at international conferences. We had a 3-phase effort to make -(1) Listen then (2)retain information long enough to (3) translate the gist then reformulate it into decent English or French or Russian whatever language the target language was. I think that effort required working memory. I knew many people who were excellent linguists and who could translate written documents but who couldn't interpret. Simultaneous interpretation was something you simply could or couldn't do. I think your talk sheds significant light on this. Also NSDR or Yoga Nidra is a particular hack we used to get into the flow. and be clear-headed when we went back into our booths. It was more useful than coffee to focus. So maybe it does replenish the dopamine needed. Back in the day when I was working we didn't talk about dopamine and brain studies. So ... Thank You for this fascinating talk. It explains a lot.

[@jwkelley]

Isn't there a video out there of an interpreter collapsing because they were forced to interpret for hours on end with no break?

[@BrewmasterN8]

Very cool comment. Good connection of conversation. I am curious how much trouble has been a result of mistranslation 😂 any insights?

[@paulaCvenecia]

😮😯... Do you have a course on this? ..

[@olegshabarkin9447]

Much respect to the interpreters. Thank you very much for your comment. I believe we are discussing consecutive rather than simultaneous interpreting with regard to a working memory usage. Both types of language work are quite intense. Consecutive translation requires strong working memory skills (the need to hold chunks of information in working memory, process them and offload them correctly to the second language). Simultaneous translation is all about speed of processing the "incoming and outgoing flow" of speech (I would say less memory, higher processing speed). Thank you

[@communication4286]

@@olegshabarkin9447 I agrée - consecutive interpreting requires different skill set and they even take notes. So I suppose there is a line drawn between the different kind of memories involved. In simultaneous it can be a challenge to remember the full sentence especially when going from long words, long sentence (German) into short words and short sentences (English). From Mandarin to English there are 3 interpreters at times…

[@J-KOB99]

I like that, mr. Huberman understands, that some ppl are watching it at 2AM and he keeps "dark theme" of the video :D Thankful for that little thing, not many ppl are paying attention too.

[@SasukeUchiha-di1zl]

​@@ArthurDavidConneryour absolutely right bruh

[@J-KOB99]

@@ArthurDavidConner there are still ppl who cant sleep, are not able to sleep. Yes, ppl who willingly choose not to sleep to browse are here too, but i was speaking on the behalf of the ppl who are not able to sleep... I hope less and less ppl Will stay up that late and Will have good night sleep, but still - those ppl are and i am thankful for that choice of background and color (the voice too, mr HuberMan actually helps me Fall sleep, but in a good way, i love listening to him)

[@user-hujuser1]

This episod's duration is 1,5 hour: good for working memory and attention😅

[@stevenfaulkenberry5156]

I listen to Rogan so much I can’t distinguish if you’re being sarcastic 🤟

[@wojteksocha2002]

As always because Andrew knows what he's doing

[@Unity536]

Even if it's longer, you could still write it down. External memory lol.

[@RanjakarPatel]

Yes. I no enjoi. But he try his best his branes and four this I am so proud.

[@Mikemuzeau]

Seriously 😂😂😊

[@dameanvil]

00:14 🧠 Working memory is a special category of memory crucial for learning, productivity, focus, and attention. 00:41 🧬 The discussion will cover what working memory is, its underlying biology, and tools to enhance it, accessible to all audiences. 01:09 🎙 The podcast emphasizes bringing science-related information and tools to the general public at zero cost, thanks to sponsors like Matina. 05:05 🧠 Working memory is compared to long-term memory, emphasizing the role of the hippocampus in forming and storing long-term memories. 07:17 📚 Short-term memory acts as a temporary storage bank for information, and only a fraction of it gets passed into long-term memory. 10:05 🔄 Neuroplasticity, the nervous system's ability to change in response to experience, involves forms like long-term potentiation (LTP) and long-term depression (LTD). 14:01 🧠 Neurogenesis, the formation of new neurons, occurs in the adult brain but is a less significant mechanism for memory compared to other forms of neuroplasticity. 16:07 🔄 Working memory involves a neural circuit running an algorithm for different information, intentionally discarding it after use. 18:29 🌐 Working memory is crucial for sequencing daily activities, allowing individuals to perform actions without committing them to long-term or short-term memory. 18:58 🧠 Working memory is crucial for navigating immediate environments, and it closely ties to attention at both neural circuit and neurochemical levels. 19:40 🚀 Challenges with attention, focus, or working memory make daily life difficult, emphasizing the importance of robust attention and working memory. 21:01 🧠 The working memory test involves recalling series of letters, providing insight into baseline working memory capacity. 27:13 🧊 The prefrontal cortex and dopamine play a key role in working memory, with dopamine levels strongly influencing working memory capacity. 30:31 🚧 Increasing dopamine doesn't always lead to improved working memory; specific criteria determine its impact on working memory performance. 32:22 📊 Dopamine levels in the prefrontal cortex correlate with working memory span, influencing the ability to remember and process information. 36:20 📝 The working memory task provided can offer insight into individual working memory capacity, potentially reflecting dopamine levels in the prefrontal cortex. 38:40 🧠 Working memory varies among individuals, with some having a short span and others a high span, linked to dopamine levels in the prefrontal cortex. 39:35 📚 Increasing dopamine doesn't always enhance working memory; individuals with initially high working memory can experience performance degradation with further dopamine increase. 41:50 🤔 A working memory task reveals the distribution of working memory spans; recalling 3 to 6 final words categorizes as high span, while 0 to 2 indicates a low span. 43:56 🧐 Short working memory span correlates with lower dopamine, while a high span correlates with increased dopamine in the prefrontal cortex. 47:08 🔄 Increasing dopamine through bromocriptine improves working memory for those with initially low dopamine, but high-span individuals may experience a decrease with high doses. 52:40 🎯 Dopamine plays a crucial role in task switching and eliminating distractions in working memory, impacting attention and focus in daily life. 54:16 🍹 Behavioral tools, like non-sleep deep rest (nsdr), can increase dopamine levels and potentially enhance working memory, offering a non-pharmacological approach. 57:08 💤 Non-sleep deep rest (nsdr), specifically Yoga Nidra, is a potential tool for increasing dopamine and improving working memory, providing a behavioral approach. 58:35 🧠 Yoga Nidra and Non-Sleep Deep Rest (NSDR) can increase dopamine levels in the brain by as much as 60%, as shown in a study comparing dopamine levels before and after a Yoga Nidra session. 01:00:09 ❓ NSDR and Yoga Nidra may improve cognitive performance, especially in tasks involving working memory, based on various studies exploring the effects of these protocols in different contexts. 01:01:56 🌬 Deliberate cold exposure, such as cold showers or plunges, can significantly increase circulating dopamine levels, potentially enhancing focus and reducing the need for caffeine to maintain alertness. 01:05:50 🚿 Taking a cold shower 30 to 60 minutes before engaging in tasks requiring increased focus or working memory could be an effective, zero-cost behavioral tool to boost dopamine levels. 01:11:40 🎧 Binaural beats, particularly 40 Hz and 15 Hz frequencies, have shown small to moderate improvements in working memory performance, making them a potential non-pharmacologic tool for cognitive enhancement. 01:15:51 💊 Over-the-counter supplements like L-tyrosine and Mucuna pruriens, known to increase dopamine levels, could be considered as potential tools to enhance working memory, based on their biochemical role in dopamine production. 01:16:48 🧠 El tyrosine supplementation can increase dopamine and has been shown to improve working memory in multitasking environments. 01:17:29 🤔 A study suggests El tyrosine improves working memory significantly, but the dosage used (150 mg/kg) is extremely high and may not be advisable for replication. 01:19:29 💊 When considering El tyrosine supplementation, start with the minimal effective dose and be mindful of potential crashes in alertness that some individuals may experience. 01:21:43 🚨 People should never add or remove any supplement without consulting a healthcare provider first. Some physicians may be open to discussing supplements like El tyrosine. 01:21:58 💡 To find a suitable dosage for El tyrosine, consider starting with a minimal effective dose based on body weight and observe effects on working memory, attention, and performance. 01:22:44 🚑 Munapurolines (Muna Pines) and prescription drugs like L-Dopa and bromocriptine can increase dopamine levels. Consult with a healthcare provider before considering such options. 01:23:58 🧪 Munapurolines, similar to L-Dopa, can be considered a bridge between over-the-counter supplements and prescription drugs to increase dopamine. 01:26:57 🌐 Individuals with challenges in focus, attention, and working memory may benefit from both behavioral tools and prescription drugs, but there is a case for non-pharmacological approaches as well.

[@amandamate9117]

L-Tyrosine is not recommended for people with overworking thyroids (hyperthyroidism). L-tyrosine is an amino acid that is involved in the synthesis of thyroid hormones. It is a precursor to the production of thyroglobulin

[@silviaengelhardt7371]

Thank you so much!

[@bishopoftroy]

you`re my hero !

[@nevastrong2850]

Your notes are amazing. I downloaded podcast to listen later. I am overwhelmed by the notes. I have always wondered how actors or people giving speeches can remember their lines; yet I can remember song lyrics from the 80s even if I haven’t heard the song in years. 😊

[@ZmOd10]

ty i love you

[@nehapandey8686]

Huberman Mondays are the best kind….awaited episode…much needed clarity…obviously awesome

[@peacefullymel]

Learning to better control my focus and attention is my goal for 2024. I really appreciated this episode, especially the working memory tests. I had an epiphany after the second test, as I realized my working memory, when I'm truly engaged, is incredibly high; however, my lack of discipline with my focus is by far the bigger challenge. At least now I have tools to help myself improve! Thanks, Dr. Huberman!

[@sai23shinobi]

In 2019 at 43, I had multiple strokes (cause unknown) in my cerebellum and close to my brain stem. I use to be a fast thinker, talker, and was great at multitasking…now I struggle, my memory is shot to hell, and have difficulty focusing and remembering what I read! I’ve been searching for ways to get some of what I lost back, & I really needed to find this information, THANK YOU!

[@samueltucker8473]

How many of us are enriched from these works. Much gratitude here for the good teachings.

[@sorsha_sky]

Thank you for this episode Dr. Huberman! Even though I have ADHD it is difficult to focus on what you are saying, I watch your episodes in small chunks throughout the week and they are so so very helpful to me. 💞

[@Goose____]

Man, it suprises me that i can hold my attention for 1hr+ in these episodes lol, definetely shows how well can Dr. Huberman explain information that will certainly help me in my daily life. thank you for everything you did/are doing for us, you're truly changing lives with this podcast

[@cristinas737]

right lol me too!

[@Life_through_the_lens_of_brett]

Dude same. I can listen to a 3 hour podcast from him and the whole time I’m just so into it. Anything else give me 20 mins and I’m thinking about something else 😅

[@Dux_Sux]

This comment is sponsored by AG1

[@GOD999MODE]

Always looking forward to the next topic from Huberman. As someone who's unemployed at the moment, trying to get their health and focus in life back, all these pods are incredibly helpful. Even if its something I already know, the reinforcement alone is encouraging and motivating.

[@Joelina456]

I find any and all processes to do with the wonders of our brains so fascinating. Thanks for putting it into understandable language and insightful learnings! A fantastic episode as always 🙂

[@AmbientAuteur]

Wow! ThankU Dr.! The episode I've been waiting for all my ADHD life. My working memory severely impacted by audio discrimination, and some residual dyslexia.Working memory impairment severely impacts quality of life. You are saving lives, helping families.

[@musayildiz34]

Beautiful ❤

[@seanxj22]

Dr. Huberman - thank so much for providing this to the masses, truly a gift. I would love a video or series about the taking care of our skin. I have Hidradenitis Suppurativa and there is so much out there about what's good and bad, I know it would be a great help to everyone and myself to have some clear guidance on how to better care for our skin. Thank you for everything you do!

[@user-mg9si5bt1r]

I second this. I have stage 3 Hidradenitis Suppurativa (HS) and other than medications with side effects the only other advice is “lose weight” but don’t sweat because that will irritate your skin causing more “flares” (boils). There is a community of us suffering in silence. It’s debilitating. It’s devastating to know there’s no cure and only progresses. There is a lot of shame too. It causes depression in most of us, especially when we don’t have a good support system. My specific questions would be: 1. What actually causes it and/or what is actually happening in my body when I “flare”? I’ve been told sluggish lymph, clogged sweat glands, damaged hair follicles, high stress/cortisol/inflammation, it’s not your skin it’s your gut, it’s poor hygiene, it’s when you sweat and your skin rubs together pushing bacteria in your skin, it’s high sugar, it’s high insulin, it’s tied to your hormones/monthly cycle, etc. I’d like to actually understand it and why my body is doing this. 2. Food that help? Foods to avoid that actually may contribute to the flares? I’ve been told to avoid brewers yeast, dairy, sugar/carbs, wheat/gluten, fruit, red meat, nightshade vegetables, and spices/spicy foods. I’ve done that for months at a time with little effect on my flares. Very frustrating after being extremely restrictive. 3. Is sauna ok if I shower/rinse off after? Any special protocol for sauna use with HS? 4. Cold showers do seem to help sometimes? Any connection there and/or a protocol specifically for HS? 5. I heard once our skin is a reflection of the inside of our gut. Is that true? How could I find out what my gut needs to heal my skin? 6. Supplements that might help? I’ve been told Zinc, Vitamin D, Vitamin C, Tumeric, Dandelion Root/Tea, Green Tea, etc. 7. Topical things to try? Epsom salt baths? Bleach baths? Manuka Honey-real or scam? 8. Does surgery actually work? Jury still out among Doctors on that too. The surgery is extensive- it’s skin grafting a fairly large area (I.e. the armpit). 9. Exercise. It’s a double edged sword. Sweat makes the flares worse, keeping body weight down helps the disease from progressing. It’s like nature’s cruel joke. Exercise with active HS flares (most often they occur in the armpit/groin areas) is terribly painful. I guess I’d like to know what exercise would give me the most bang for my buck with HS? The things I’ve mentioned above came from Doctors, Dermatologists, and other specialists I’ve encountered, not Dr. Google (to be clear). So I suspect many of us with this disease are being told the same things. ANY small amount of information that would give us some direction would be a God send. It would give us hope. Thank-you for everything you do and sharing your knowledge and love of science with the world. You are making a difference.

[@Ashby93]

The working memory tests in this episode were a fun way to "interact" with the knowledge you were sharing. It would be fantastic to see more of this in future episodes- little tests/challenges for us to try as we're listening along.

[@mightymoon420]

Hello Dr. Huberman, just want to say you are doing a great job with these series. I am a ux designer and such podcasts helps me grow substantially. May I know if you will be doing more series in deep psychology and therapies like CBT + REBT? Thank you for your existence ❤

[@TheCamilaM]

I took a test last month! It is exactly like this. Also, one of the tests had numbers and letters and we had to reorganize them (no pen and paper!). I am volunteer in some researches at the University in my city! I'm doing my little part for science too 😊

[@marshad.9149]

My late father would have enjoyed listening to you so much. I listen in his honor. 😊

[@nainasharma3584]

May your father rest in peace 🕊️

[@lukaszpatman6936]

I really missed those kind of topics! Thank you Andrew for getting back to the core!

[@pennscyclingschool]

Thank you so much for this episode. I am a teacher for students with disabilities and I’ve worked with students with TBI learning disabilities, ADHD and intellectual disabilities. The way you explained the way the medication works was very informative. Thank you so much!

[@olgazavilohhina6854]

¡Hola Profe! Important topic for majority of us,with a lot of actionable tools to try out as always. Thank You, Your hard work is truly appreciated by all of us.

[@Vaibhavmaurya606]

I will be totally honest the starting part 100% reminded me of my high school days where we have to learn biology if I am not wrong then sir this is definitely 3 to 4 day lecture in normal classes or universities which you have summarized in one video it's amazing

[@RosbiQ]

Great work, Dr. Huberman. Your work is benefiting many of us. Thank you very much with all my heart, PLEASE DO A VIDEO ON AUTOIMMUNE DISEASES. Many of us are suffering and the number is only growing. Thank you in advance.

[@travisparker2428]

I really enjoyed this episode, as I do all of them. This source of information you provide is extremely valuable to me and many others I know so for that, thank you. I will exercise the invitation to recommend a topic of discussion however, and that is “dental hygiene”. I feel it is hardly discussed, if ever mentioned in mainstream health media but is extremely important for overall well being. Directly corollated to cardiovascular health, diabetes, gut biome, mental health, and many other things I’m sure you are aware of. Anyway, thank you for all you do for us, much love 🙏

[@russellseguin2334]

I loved this episode, give us more on all aspects of memory. I recently had 2 auditory experiences that I've never heard about before. In one, I reached for my toothbrush in the shower, heard a click, and realized the brush wasn't there... but then realized it had fallen *outside* of the shower 30 seconds earlier and my brain was replying the sound that had been insignificant until looking for the toothbrush (my son, also a brain nerd, had a similar experience with his cell phone slipping off of his car roof). In the 2nd experience, I was repeating the name of a street I'd parked on. On the way to the expo, I drifted into deep thought on other issues. 10 minutes later, I suddenly noticed a little part of my brain still repeating the street name! Previously when using this memory technique, I'd completely lose the thought if I let my mind wander from the chant... fascinating!

[@evareynolds1277]

I’m in college after a 25 year hiatus. I needed this episode. Also, I’m so glad I found your podcast. It feeds my super curious mind and I get to learn so much. (And the ability to trust the information you’re putting out. 🙌🏻) Thank you!

[@annawilson3824]

1:06:20 so cold bath before is for focus, but after is to cement the learning, as taken from the prev episode. Thank you, Andrew!

[@csillatalamasz196]

Thank you for your dedication to sharing knowledge and empowering your listeners with actionable tools. Your work has made a meaningful difference in my approach to tasks & productivity.🧠

[@rm-qp8hh]

I love this episode! It validates my protocol even though I didn’t know yoga nidra increases dopamine. I inherited autoimmune issues made much worse after I got Covid, I’m afraid I’m walking straight into Parkinson’s. One of the yoga apps I used during the pandemic had yoga nidra. Since I couldn’t and can’t sleep ( try almost everything, I gave up) did yoga nidra every night. Now I alternate with binaural beats ( thanks to you). I don’t sleep more but I get up better. Where I do feel the dopamine out of charts is after the cold showers in the backyard rain or shine, or in the plunges into the Sierra’s lakes. My daughter’s friend is doing some research in Barcelona about sound, mind, music…( maybe in the University, don’t remember) and she was very impressed when mom, I, asked about the 40 Hz binaural beats. So, thanks for that too! ( ¡Madre mia, cuanto sabe este hombre!)

[@everydaysports9199]

I have literally been thinking about how Important working memory is this weekend, and then this episode dropped.

[@nakedwarrior3726]

been waiting for this one for a long time. You're the man!

[@Deelitee]

THANK YOU, Dr. Huberman!! Been anticipating this one.🧠📝

[@Mahdi-jk8ke]

I really appreciate your work, thank you a lot. I would love to see you doing an episode about idleness and how it’s caused, and maybe some protocols to prevent it. It’s a subject that I believe you’d have a lot to speak about, and it has the audience interest as well.

[@XgiliX]

Dr. Huberman, you really hit the nail on the head with this topic! I'm a development engineer. I'm 32 and I've had for the last 5 years a problem with concentration and focusing on my work. Even though I get things done, I struggle a lot while doing them and get distracted very easily. I only watched 23 minutes of this video but I already know it's going to help me A LOT! I'm taking notes and I'll do some research about the topics you talk about. Thank you so much and greetings from Germany! ✌🏼

[@jaluban]

Another great one. Thank you! ... I've heard you say that you read all of the comments, so hopefully you read this one - suggestion for a future episode: microplastics and the effect they are having inside of our bodies. I don't know if there's anything we can do about it, but I keep hearing how all of us have a certain level of microplastics inside of us, stimulating the release of endocrine disruptors and latching onto the outer membrane of red blood cells, affecting their ability to absorb oxygen, among other issues. there's a lot of BS out there about health, but I trust you and would love to hear an episode about this.

[@RedArtistx]

I'm sure a lot of people will appreciate this. Very interesting to hear about experiments involving other neurotransmiters having no effect on working memory, and that working memory is so dependent on dopamine.

[@rhondashank1478]

I can't believe I remembered the first two letter sets, but then we you read the six sentences I could only remember two of the last words. I make an effort to quickly remember people's names when I first meet them by repeating their name over and over, 5-10 times. It usually works, even with a lot of people. It also helps to remember then in order if I'm at a meeting. Sometimes I do recall all the names, but not always. I'm approaching 60 so I'm looking for ways to keep my memory sharp. I have noticed with past pregnancies and one time when I went through a small depression (due to being bullied at work) that my memory was really poorly affected. I haven't listened to all your podcasts, but I do wonder if anxiety, depression affects memory. That seems to be possible after listening to this podcast. Thank you for what you do.

[@christianoneis6715]

I'd like to suugest an episode (or even a chapter within an episode) related to light mode / dark mode on devices. How effective dark mode is to protect eyes and assure a good sleep? Does it save eyes or vision system? Furthermore I'd like to congratule Mr. Huberman and all the Hubermanlab team for the amazing content delivered every week. You guys really rock! The podcast has been part of my weekly routine for 2 years now.... Cheers!

[@Yeeeeeehaw]

I really need this 😰 Thank you Dr Huberman

[@burbsburbs5923]

You are Blessed brother.. Keep spreading the knowledge..I’m so grateful.. Love every podcast. Keeping rising 👆🤛🤝

[@sandrasetian9218]

Thanks for this episode Professor, after researching ADHD management for both my sons, I am coming to the conclusion that I too have the inattentive attention deficit. I don't think of it as a disorder, just a challenge to function in modern western society and the ways we are meant to relate. With this in mind, I would love to hear a conversation regarding ADHD and it's causes between yourself and Dr Gabor Mate. I hope to hear you both on the same pod soon!

[@lukeschmidt6064]

I would love to eventually see an episode on head injuries, the long-term effects, how it affects youth, and the studies on CTE. For context: I had a head injury at 14 years old from multiple hits while playing hockey, and I did occupational and speech therapy for ten months, but I still struggle with the memory of nouns (people’s names whom I am close with, places names I’ve been to regularly, or things and objects I should regularly remember). I also struggle with energy levels daily (although I have seen more energy while taking daily steps from the knowledge I’ve learned from your podcast and people like Rick Rubin). I also have relatives; all three brothers had career-ending brain injuries while in the NHL and NFL, and they still affect each of them daily.

[@indigo_dreamz]

Thank you Dr Huberman this was incredibly useful for me, a true fountain of knowledge ⛲❤️

[@JenniferSmilesNow]

I tested in the 36th percentile for working memory- drs have been treating it as a brain injury from car accident in 2006 when I was 34… finding out now a lot of it is hormone related. Finally at 51 getting hormones that are helping- and 19th percentile proprioception is being increased by a postural restoration specialist who prescribed different shoes, mouth piece to feel teeth and rest tongue on roof of mouth, and prism glasses. From top lawyer and salesperson for international company, prior to accident- to unable to be on phone and write down appointment time trying to be made at same time.

[@jeotee]

Thanks for another great episode! I don't know if it has been suggested already before by someone else, but I would love to see Dr. Alok Kanojia as a guest. Although he's not working at Harvard anymore, I think he has truly interesting things to say and insights to offer on meditation, gaming addiction, the challenges of modern technology, and how Eastern spirituality can complement Western science.

[@FastJen39]

Great episode. I am going to refer back in myself analysis of use of subconscious while also a high volume server something I’ve been able to do very well and just yesterday had a triangular moment with nature through my pineal and chest centers 🙏

[@DocJon1]

Can't wait to listen ! Thanks andrews , always love your content

[@acostaabogados3840]

Wonderful podcast. Clear, complete, understadable, useful, 👏

[@cliffordwigg1638]

Thanks Andrew for this episode on working memory. It is something I need to work on more. Thanks for some tools to help us n prove this deficit in life. I will be at your AMA in Melbourne this months. No doubt you are a busy man while over here but if you have a chance feel free to join mus on a hike up the fire trail for a great view of melbourne. Best either early morning or evening. Keep up the great work no doubt you have helped many in life by making science accessible.

[@CollinNesvacil]

This is perfect, I am so burnt out from school and can't retain information.. I needed this video

[@ariel1227]

Thank you so much, Dr Huberman.

[@jhaskell9973]

I really enjoyed this episode! Relative dx with low average working memory almost 10 years ago….had a hard time understanding it and the practical implications at the time….. lots of reading on line has helped….this podcast is just amazing! Thank you!… possible future podcast on pseudo seizures?

[@user-vc9mi9lk8e]

🎯 Key Takeaways for quick navigation: 00:14 Working *memory is a special category of memory related to attention, allowing us to hold small amounts of information in our minds for short periods.* 00:41 Working *memory differs from long-term and short-term memory. Long-term memory involves declarative (facts) and procedural (skills) components, stored in the hippocampus, while short-term memory holds information for a few minutes.* 05:05 Neuroplasticity *plays a crucial role in forming short and long-term memories, involving processes like long-term potentiation (strengthening connections) and long-term depression (weakening connections). Neurogenesis (formation of new neurons) is less significant for memory.* 15:55 Working *memory is distinct, involving a neural circuit running an algorithm for information processing. Unlike other memories, working memory intentionally discards information after use. It is crucial for sequencing daily activities, and its impairment can lead to significant life challenges.* 19:40 The *video explores ways to enhance working memory and attention, discussing neural circuits and neurochemicals involved in improving working memory.* 20:34 The *host conducts a working memory test, reading letter strings, aiming for viewers to assess their baseline working memory capacity.* 27:29 Working *memory involves neural circuits in the prefrontal cortex and dopamine release; higher dopamine correlates with better working memory, while lower dopamine correlates with lower working memory.* 35:24 Research *indicates a strong correlation between dopamine levels in the prefrontal cortex and working memory capacity; introducing dopamine improves working memory, but other neuromodulators like norepinephrine or serotonin have no effect.* 36:35 The *host introduces another working memory task for viewers to determine their working memory capacity, with the aim of understanding their potential dopamine levels.* 39:08 Increasing *dopamine doesn't always enhance working memory; some individuals with high working memory may experience performance degradation with increased dopamine levels.* 39:49 Another *working memory task involves the host reading six sentences, and viewers are prompted to recall information from those sentences shortly after.* 40:41 Working *memory capacity varies among individuals, with some able to recall more final words from sentences than others.* 45:04 Increasing *dopamine levels through drugs like bromocriptine can enhance working memory, particularly for those with initially low dopamine levels.* 48:44 The *relationship between dopamine and working memory follows an inverted U-shaped function; too much dopamine can reduce working memory span.* 50:36 Task *switching and context switching, critical for daily life, rely on dopamine projections to the basal ganglia, impacting attention and working memory.* 52:54 Dopamine *plays a crucial role in eliminating distractions, and protocols selectively modulating dopamine can improve focus and attention.* 57:08 Behavioral *tools, like non-sleep deep rest (nsdr), such as Yoga Nidra, have shown to increase dopamine levels, potentially improving working memory.* 59:57 A *study suggests that an nsdr protocol like Yoga Nidra may increase dopamine levels by up to 60%, impacting cognitive performance, especially tasks involving working memory.* 01:01:16 NSDR *and Yoga Nidra show significant improvements in task performance by increasing dopamine levels related to working memory.* 01:02:08 NSDR *and Yoga Nidra are low-risk, zero-cost protocols that can significantly increase dopamine availability in the brain, potentially improving working memory.* 01:03:31 Cold *exposure, such as cold showers or plunges, can double or triple circulating dopamine levels, leading to a state shift in mind and body, improving focus and attention.* 01:05:50 Deliberate *cold exposure, like a cold shower 30-60 minutes before a task, might enhance working memory, although specific studies are lacking. Individuals report increased focus and reduced reliance on caffeine.* 01:09:35 Consider *personal baseline working memory levels when experimenting with NSDR, Yoga Nidra, or deliberate cold exposure. High baseline may not necessitate these protocols, but those with working memory challenges could benefit.* 01:11:12 Binaural *beats, like 40 Hz or 15 Hz, have shown small to moderate improvements in working memory performance, but their relationship with dopamine levels is not established.* 01:17:01 Over-the-counter *compounds like L-tyrosine, a dopamine precursor, have been shown to increase dopamine levels and improve working memory, but caution is advised due to high dosages in some studies.* 01:19:29 El *tyrosine supplementation, even at lower doses than studied, can enhance working memory, particularly in multitasking environments, showcasing its potential in cognitive enhancement.* 01:19:58 Always *consult with your health provider before adding or removing any supplement from your regimen.* 01:20:39 When *supplementing with L-tyrosine, start with the minimal effective dose based on your weight to gauge its impact on working memory and attention.* 01:21:36 Be *mindful of potential crashes after L-tyrosine supplementation, especially considering its impact on dopamine levels.* 01:22:59 Munapuromines, *akin to the prescription drug L-DOPA, can potentently increase dopamine; start with low doses to find the minimal effective dose.* 01:24:12 Bromocryptine, *a prescription drug, increases dopamine levels and has been used for conditions like traumatic brain injury and Parkinson's.* 01:25:34 Various *drugs, like Adderall and Ritalin, increase dopamine transmission and can improve working memory; consult with a doctor for proper usage.* 01:27:26 Behavioral *tools, nutritional tools, supplements, and prescription drugs can have their place in improving focus, attention, and working memory, with collaboration offering synergistic benefits.* Made with HARPA AI

[@yourpeacemusic]

😍😍

[@yourpeacemusic]

Bookmark!!

[@fissionmail3d]

I sit and listen to the podcast and I have to constantly remind myself to pay attention and reflect on what is being said, otherwise I zone out and/or get distracted. When it came to the second test I therefore assumed I would score low-average. I scored 5 which according to Dr. Huberman is 'exceedingly rare'. Very chocking, and shows how wrong you can be in evaluating your own cognitive capacity.

[@dianegilbank5095]

Amazing podcast I listen to you everyday on my walks and was laughing to myself as I was doing the memory retention exercises! I was honest too! I am very interested in the L tyrosine you mentioned. Thank you for your wonderful delivery and great content.Diane from York England

[@justinvillalva7782]

After watching this video a few times, I’d really like to have an episode where you go through the ingredients of energy drinks, explicitly C4 energy drinks, and describe the effects of things such as L-carnitine and Phenylalanine. Lastly, thank you so much for sharing all of these amazing videos! I’ve already listened to dozens of hours of your lessons!

[@chazlon5061]

It's really great that Dan Campbell is doing podcasts now! I'm sorry about his teams loss last sunday.

[@fatemehmirrostami9484]

I learned a lot from you but I forgot most of them. I hope this episode helps me to retain them 😊

[@sergealexandre4510]

Excellent, as always. Thank you! 🌞

[@paulx7620]

I was able to remember the first sequence perfectly, 3 into the second string but the longest string at the end I couldn't repeat a single letter beyond the w immediately after as if my memory was completely filled with the first. But I used mnemonics for the first two strings. My memory is far below average. Anyone who read this I hope you have a beautiful blessed day 👍

[@willv88]

I was exactly the same actually. I think when using different strategies we focus our attention on different things which leads to different results. When Huberman asked the first sequence of letters I still remembered them. Mnemonics and chunking are great for certain situations.. No big deal, learned something new.

[@paulx7620]

@@willv88 I still remember the first sequence jkzpi next started with rom last I think started with W. Over a day ago but I remember Just Kidding Zebra Per Inch (jkzpi) for that first sequence then Range Of Motion (rom). Definitely didn't cheat and I'm not bragging I'm notorious for bad memory 😂. Anyway have a beautiful day/evening.

[@ladymagveg]

I actually remembered 1st the most, then 2nd and last almost nothing

[@paulx7620]

@@ladymagveg I was exactly the same! I still remember the first one 4 days after the episode. But by the 3rd sequence I just couldn't take in anything after the first letter even as he was saying it, as if my short term memory was completely maxed out. Thanks for sharing 👍

[@justin.baer_]

Great episode, Andrew, thank you very much for your work. I am 16 years old, and you inspired me for neurobiology, which is why I am looking forward to learning many new things about this topic and hopefully will be able to study it!

[@haiderdurrani16]

Dr. Huberman, superb content as always! Please keep it up, the world needs more of your guidance. Sincerely, Ali

[@lupmindscape]

Hi Mr Huberman! I hope you continue to change the world and thank you for changing mine! I do hope you will consider a potcast with Bryan Johnson as he spends tons to change everything about his age and health. Exciting!

[@davidperfette1425]

When I was tested for learning disabilities eighteen years ago, my working memory was high average. A year and a half ago, after I quit alcohol for several months and was eating a low-carb diet, practicing intermittent fasting, and exercising daily, I did a working memory test given in a TED talk on the subject. I could recall all the items in the test. Right now, just a couple of weeks removed from a long relapse with alcohol, I couldn't remember one word from your test. After watching your talk on the effects of alcohol, I sure as hell hope this is reversible. I started watching this yesterday but stopped because I dreaded the idea of being tested.

[@kim-op8hx]

When I remember something well, it's covenient but when a lot of my predictions came true, it feels dreadful.

[@woodyeturralde7991]

Thank you for educating us, your interest, and your care to improve our Short Term Memory. Plz consider having a guest speaking about Chondro Sarcoma of the Coccyx. Woody E.

[@mymom9466]

OMG this is so needed thank you!

[@alexsanderrain2980]

These lectures are invaluable

[@prayaanshmehta3200]

WM 9:59 involves NPity LT potentiation 10:33 LT depression 12:00 neurogenesis 13:15 17:20 for sequencing of actions in short tp 21:42 WM test 27:02 NC, chem PFC, neurons in brain stem 27:55 MC pathway 28:55 -D released/time -not always D more => WM more WM cap test 36:13 39:50 bromocryptine

[@bishopoftroy]

You made some notes for yourself because it doesn`t make any sense.

[@prayaanshmehta3200]

@@bishopoftroy yeah sorry i just made them for myself for now. will update these later

[@sametyetimoglu6026]

Well, this is some very convenient timing! I just recently began researching more about working memory and how to improve it. Thank you, Andrew.

[@skate2him]

As someone who has attention and focus problems sometimes, this episode was super fascinating. I had a question about the effects on working memory capacity of having focus / attention interrupted during a sequence of tasks. As I was performing the second working memory test (remembering the last word of 6 sentences), it occurred to me that had I paused the podcast immediately after you stated the objective, I would have been able to recall more than the 2 of 6 words that I did. In other words, my subjective experience was that the breaking of focus resulting from listening to the subsequent short monologue reminding listeners of the working memory capacity normal distribution before I ACTUALLY tried to recall the final words resulted in a much reduced working memory "length," let's say (as opposed to actual capacity). This aligns with my personal life experience, in that I find that if I have a heavy focus on something, my ability to remember and sequence tasks using working memory is greatly increased versus when I have distractions breaking my attention and focus. Very curious to hear your thoughts on this phenomenon!

[@delf007videos]

Thank you for your insightful and fascinating videos. Can you please make a podcast about children and how to look after their health? They're always the exception when you talk about a topic, but a whole episode on how to be a good parent would be really useful!

[@emilywilsdon879]

Hi Andrew, just wanted to say I love your podcast and find your work extremely fascinating and informative. Have you looked into the research currently being done on functional mushrooms or considered doing a podcast on this topic? It is certainly a growing area of interest at the moment- how functional mushrooms possibly interact with and stimulate the brain and support other immune functions in the body. I was hoping you might bring it to light in one of your podcasts!

[@user-ex3py1ki8n]

One more comment of appreciation from me ❤ I do need to increase my working memory while drawing and painting portraits. I occasionally sell my paintings, but I tend to spend a hell lot of time to copy facial features. I would love to be able to remember the way each fragment of a face relates to the others without checking a hundred or times.

[@avanm653]

Dr. Huberman, I should thank you a lot for all the good stuff you put out there and for making people interested in science :) I love your tone and the way you present scientific materials. I have a quick question about this episode as well: Does language play a role in performance on the working memory test? Would my results change if I took the tests in my mother tongue (which is not English)? Thanks!

[@staceygantt1119]

I truly appreciate this channel.

[@51V18]

This episode came just in time for me. I just finished Stefan Van der Stigchel book on concentration and the role of working memory in learning and deep work was something I always overlooked.

[@TheHubermanChronicles]

Informative podcast again, thank you. 👍

[@JM10344]

Congrats on the partial purchase of Mateina Yerba Mate. A smart people's drink. My friend is a student of Psycho Pharmacology got into that 2+ year ago. Telling me all the benefits.

[@user-zg2ng5fs2p]

I was looking forward to this topic as someone with diagnosed adhd and who takes stimulants yet lacks with working memory. I was hoping more of a supplement that targets working memoy such as Cialis which seems to work for me. None of the Dopamine increase methods would be relevant to me because my dopamine is high enough already with the stimulants. Hence really this episode would have been more useful to me if you had proposed some supplements or other methods to improve working memory, separate from the usual dopamine increasing substances or protocols.

[@mike.delia26]

I just cannot put my feelings into words. I spent countless hours writing down notes and studying many of your podcast episodes since you've debuted and I'm so fantastically grateful for everything that you've done for your viewers, for changing my life, and for who you are in essence. Thank you, Andrew, from the bottom of my heart and soul. I admire you so much and I wish you and your loved ones the best 2024 you can all possibly have! 🤍

[@MaitLember]

Understanding working memory, its relation to attention, and tools to improve focus and memory. 00:19 Working memory is the ability to hold small amounts of information in mind for short periods of time. 00:19 It is closely related to attention, making it important for developing better focus. 00:26 The podcast aims to provide science-related information to the general public. 01:13 Sponsors of the podcast include matina, betterhelp, and Helix sleep. 01:24 Long-term memory includes declarative and procedural components, stored in the hippocampus. 05:01 The hippocampus is essential for the formation and storage of long-term memories. 06:30 Tools to improve long-term memory can be found in a previous episode of the podcast. 06:55 Working memory differs from both long-term and short-term memory. 07:12 Short-term memory serves as a temporary memory bank. 07:17 🧠 Understanding the mechanisms of short and long-term memory formation, including neuroplasticity. 07:49 Short-term memories are held for a few minutes to hours, with only a fraction passing into long-term memory. 07:49 The hippocampus is involved in the passage of short-term memories into long-term memories. 08:58 Neuroplasticity, including long-term potentiation and long-term depression, plays a crucial role in memory formation. 10:05 Neurogenesis, the formation of new neurons, occurs in the adult brain but is not the main mechanism for memory formation. 13:15 🧠 Understanding the importance of working memory and its role in daily activities, as well as the upcoming working memory test. 15:15 Working memory is essential for sequencing daily activities without relying on long-term memory. 15:15 Working memory does not involve neuroplasticity and is crucial for navigating immediate environments. 15:55 Challenges with working memory and attention can make daily tasks difficult. 19:21 Baseline working memory capacity can serve as a proxy for dopamine levels. 20:58 The working memory test involves remembering a series of letters. 21:42 🧠 Insight into the neural circuitry and neurochemistry of working memory, including the role of dopamine in prefrontal cortex. 22:33 Working memory involves holding and discarding small batches of information. 22:33 Ability to remember short-term information is a test of working memory. 23:10 Working memory capacity varies based on dopamine levels in the brain. 27:01 Dopamine released in prefrontal cortex strongly dictates working memory capacity. 29:37 🧠 Understanding the relationship between dopamine levels and working memory capacity. 30:05 Dopamine levels in the prefrontal cortex affect working memory performance. 30:05 Higher dopamine availability does not always equate to improved working memory. 30:11 Specific criteria determine whether dopamine will improve, maintain, or degrade working memory. 30:29 Individuals differ in working memory capacity, linked to dopamine availability. 31:30 Studies show correlation between dopamine levels and working memory span. 32:36 Dopamine is a key neuromodulator for regulating working memory capacity. 34:02 Experiments demonstrate the impact of dopamine depletion on working memory performance. 35:38 Performance on a working memory task can indicate dopamine levels in the prefrontal cortex. 37:24 🧠 Insights into dopamine and working memory, including its impact on recall and dopamine levels in the brain. 37:47 Working memory deficits not diagnostic of Parkinson's or neurodegenerative conditions. 37:47 Working memory task results vary, with some correlation to dopamine levels. 38:52 Recall task with six sentences to determine working memory span. 39:47 Working memory span categorized into low and high groups based on recall performance. 43:04 Low working memory span correlates with lower dopamine levels. 44:09 Studies show potential for increasing dopamine levels to enhance working memory in general population. 44:47 🧠 The relationship between dopamine and working memory follows an inverted U-shaped function, impacting attention and task switching. 45:26 Dopamine levels affect working memory performance 45:26 Bromocryptine, a dopamine agonist, increases dopamine levels 45:30 Low dopamine levels result in short working memory span 47:04 Excessive dopamine can decrease working memory performance 48:56 Basil ganglia is involved in task switching and attention 51:35 🧠 Ways to boost dopamine levels for improved focus and memory, including the use of non-sleep deep rest protocols and available scripts. 52:57 Dopamine plays a role in focus and memory, affecting the ability to switch tasks and eliminate distractors. 52:57 Non-sleep deep rest (NSDR) or Yoga Nidra protocols can increase dopamine levels, potentially improving working memory. 53:27 NSDR involves lying down and listening to a script, promoting relaxation and shallow sleep patterns. 57:33 Studies have shown that after performing a Yoga Nidra protocol, baseline levels of dopamine increased in the brain. 1:00:07 🧠 Enhancing working memory and attention through cost-free behavioral tools like yoga nidra and deliberate cold exposure. 1:00:23 Yoga nidra can increase human brain activity by 60% 1:00:23 Yoga nidra shows significant improvements in cognitive performance and working memory tasks 1:00:56 Deliberate cold exposure can significantly increase dopamine levels 1:03:11 Cold showers or plunges prior to tasks may enhance focus and reduce the need for caffeine 1:05:33 30 seconds to 3 minutes of deliberate cold exposure can yield significant catacolamine increases 1:06:45 🧠 Enhancing working memory and attention through various protocols and activities including cold exposure, binaural beats, and more. 1:07:35 Deliberate cold exposure can increase dopamine levels and improve working memory. 1:07:35 Experimenting with activities like yoga nidra, deliberate cold exposure, and binaural beats can help determine their effect on individual working memory performance. 1:08:13 The ideal temperature for deliberate cold exposure is one that is safe to stay in for 30 seconds to 3 minutes, but uncomfortable enough to stimulate an impulse to get out. 1:08:32 Activities like yoga nidra, deliberate cold exposure, and binaural beats can potentially augment focus, attention, and working memory capacity. 1:09:22 It's important to gauge the impact of different protocols on individual working memory and attention levels, and adjust activities accordingly. 1:09:38 There are other activities besides exercise that can increase dopamine levels, such as playing video games, sex, and consuming chocolate. 1:10:22 The duration over which dopamine levels are increased is important in understanding the impact on working memory. 1:10:52 Binaural beats have shown small to moderate improvements in cognitive performance, particularly in working memory tasks. 1:11:46 Visual spatial working memory tasks involve cognitive generation and retention of spatial information. 1:13:57 🧠 Enhancing working memory and attention through non-pharmacologic and over-the-counter approaches, including binaural beats, El tyrosine, and Muna purines. 1:14:32 Binaural beats at 15 Herz can improve working memory performance. 1:14:32 Muna purines, known to increase dopamine levels, should be used under medical supervision. 1:15:42 El tyrosine supplementation can increase dopamine levels and improve working memory capacity. 1:17:01 The study suggests starting with minimal effective dose of El tyrosine to assess its impact. 1:20:57 Behavioral protocols can create long-lasting increases in dopamine and other catacolamines. 1:21:49 🧠 Enhancing working memory and attention through various tools and approaches, including supplements and prescription drugs. 1:22:10 Muna purins can increase dopamine in Parkinson's patients and typical individuals 1:22:10 Start with low doses of Muna pance to evaluate its impact on working memory and attention 1:22:38 Certain prescription drugs and supplements can improve working memory by increasing dopamine levels 1:24:06 Behavioral and nutritional tools can also help manage focus and working memory challenges 1:27:17 Prescription drugs, supplements, and behavioral tools can collaborate to increase neuroplasticity 1:27:51 Working memory is crucial for navigating environments and interleave different activities 1:28:42 Subscribe to the KZbin channel and podcast to support the hubman Lab podcast 1:29:13 🧠 Ways to improve cognitive function and attention through science-based tools. 1:29:41 Supplements can benefit sleep, hormone support, and focus. 1:29:41 More supplement info at live momentus. 1:29:51 Follow hubman lab on social media for science discussions. 1:30:04 Subscribe to neural network newsletter for free science protocols. 1:30:26 Topics include cold exposure, dopamine regulation, and sleep improvement. 1:30:31 Access newsletter at huberman lab.com. 1:30:48 Discussion on ways to improve working memory. 1:30:59 Thankful for interest in science.

[@Techniclay]

Why?

[@vachiraratthavisaengsiri5676]

why not@@Techniclay

[@michaeldigiulio6327]

This is from the Heart - I feel like i have Hope purpose with ur wisdom and passion in helping US - I didn’t know how to handle life issues especially being a national medic in Chicago land area - I LoVe You and our the Sensei I want have purpose in overcoming lives adversity in a righteous way

[@RoaaMansour-pc7sr]

You really know how to make the best of science thank you for your efforts to help the humanity ❤

[@GuoJing2017]

Hi Andrew. I am really interested in learning more about sports psychology. I would love to listen to an episode about this. High performance, how professional athletes can play in such high pressure situations and stay relaxed. I am currently reading chimp paradox which has a lot of great insights but would be amazing to hear more specific information from a researcher in this area. Love the podcast btw

[@JowlsMcMutt]

Chimp paradox is a goated book

[@user-mg9si5bt1r]

I second this. I have stage 3 Hidradenitis Suppurativa (HS) and other than medications with side effects the only other advice is “lose weight” but don’t sweat because that will irritate your skin causing more “flares” (boils). There is a community of us suffering in silence. It’s debilitating. It’s devastating to know there’s no cure and only progresses. There is a lot of shame too. It causes depression in most of us, especially when we don’t have a good support system. My specific questions would be: 1. What actually causes it and/or what is actually happening in my body when I “flare”? I’ve been told sluggish lymph, clogged sweat glands, damaged hair follicles, high stress/cortisol/inflammation, it’s not your skin it’s your gut, it’s poor hygiene, it’s when you sweat and your skin rubs together pushing bacteria in your skin, it’s high sugar, it’s high insulin, it’s tied to your hormones/monthly cycle, etc. I’d like to actually understand it and why my body is doing this. 2. Food that help? Foods to avoid that actually may contribute to the flares? I’ve been told to avoid brewers yeast, dairy, sugar/carbs, wheat/gluten, fruit, red meat, nightshade vegetables, and spices/spicy foods. I’ve done that for months at a time with little effect on my flares. Very frustrating after being extremely restrictive. 3. Is sauna ok if I shower/rinse off after? Any special protocol for sauna use with HS? 4. Cold showers do seem to help sometimes? Any connection there and/or a protocol specifically for HS? 5. I heard once our skin is a reflection of the inside of our gut. Is that true? How could I find out what my gut needs to heal my skin? 6. Supplements that might help? I’ve been told Zinc, Vitamin D, Vitamin C, Tumeric, Dandelion Root/Tea, Green Tea, etc. 7. Topical things to try? Epsom salt baths? Bleach baths? Manuka Honey-real or scam? 8. Does surgery actually work? Jury still out among Doctors on that too. The surgery is extensive- it’s skin grafting a fairly large area (I.e. the armpit). 9. Exercise. It’s a double edged sword. Sweat makes the flares worse, keeping body weight down helps the disease from progressing. It’s like nature’s cruel joke. Exercise with active HS flares (most often they occur in the armpit/groin areas) is terribly painful. I guess I’d like to know what exercise would give me the most bang for my buck with HS? The things I’ve mentioned above came from Doctors, Dermatologists, and other specialists I’ve encountered, not Dr. Google (to be clear). So I suspect many of us with this disease are being told the same things. ANY small amount of information that would give us some direction would be a God send. It would give us hope. Thank-you for everything you do and sharing your knowledge and love of science with the world. You are making a difference.

[@minnie-1111]

thank you so much for this sir

[@cmauro7912]

The explanation about the dopamine levels being too high and too low got me into asking the right question, (thank you!). I found the following: . For example, some studies have found that people with ADHD have higher levels of dopamine transporters, which remove dopamine from the synaptic cleft, reducing its availability and signaling 14. Other studies have suggested that people with ADHD have lower levels of dopamine synthesis or release, which can also affect the dopaminergic pathway. These were found on Healthline and Verywellmind. I was curious as to how many receptors dopamine has as I have one that is normal and another one that is not. There are 5 different receptors, but I don't have a full list in my 23andme chip version.

[@jonl7855]

24:30 So, I remembered every letter from the first sequence, BUT I also made a deliberate attempt to remember all 3 sets, because I had a gut feeling that Huberman would do something like that, as many lecturers do to illustrate a point. I would assume that if asked to remember all 3 from the start, still it would be harder, but many more people would be able to remember since they had been given that clear instruction, and then, had that INTENTION to remember all 3.

[@Hiroshima_Sunset]

The limitations of attention and working memory are surprising considering the complex cognitive tasks we are capable of. If we consider these limitations, we realize how much of our behaviour is automated out of necessity. Our conscious experience seems complete, but closer investigation reveals the illusion. If we learn to read between the lines of our inner dialogue and pay attention to patterns in our thoughts, feelings and actions, we can catch glimpses of the learning stored in our unconscious mind. These learnings drive much of our behaviour, making them critical intervention points for achieving lasting behavioural change. There is more to our minds than immediately obvious. Searching the deeper layers of ourselves can be challenging, yet extremely rewarding. Self-awareness is critical to actualisation. What percentage of your behaviour do you think is driven by your unconscious mind?

[@Eric-nu2or]

Thank you for all your great work

[@Theafire]

Thank you sir for helping millions of people

[@ES-rk4gh]

Dr huberman, please do a podcast on alzheimer and the recent studies on possible treatments for it plus what the caregivers could do to help their patient

[@FamRoso-uj3qj]

Hi HubermanLab-Crew! First of all, I want to thank you for your life-enhancing podcast. I have been studying at the university of Zurich and working simultaneously for a couple of years now and I can definitely say that the accumulation of knowledge through some of your podcasts helped me go trough hard times. I would like to know if it could be possible to create a comprehensive podcast about the prefrontal cortex (and how one can increase its function)? I think that this particular area of the brain is crucial for humankind‘s progress in general. I would appreciate it, if you could give me an answer. I wish you a pleasant day!

[@iamandythecool4102]

Dr, couple of questions: 1. What is the effect of full/partial night sleep (studying various ratios of NREM and REM sleep) on woking memory? 2. Can working memory be improved by "pure repetitive practice" ? Can actively trying to get better at memory tests like the one you showcased, help to improve baseline levels of dopamine and working memory performance?

[@IsmaelKvothe]

I hope you trust my answers. 1. Your sleep has a lot of influence onto your working memory by decreasing Dopamine linear to decreased sleep quality, as well as your overall attention and focus. The phase that determines your Dopamine levels is REM sleep but for your behaviours this does not change anything because slow wave sleep is equally as important. REM sleep gets demolished when not sleeping the night through, so do not get light in the eyes during the night and do not split up your sleep in to brackets. Sleep the night through! 2. Yeah you certainly can, your body gets more efficient in releasing Dopamine which makes your focus sharper. Imagine it like a muscle that can be trained, with everything this of course just goes to a specific degree and genetics do play a huge role in your Dopamine and with that your working memory.

[@patrickcurme5037]

Huberman crew- I’d love to see a podcast on the psychology and physiology of charitable giving.

[@antdemario]

Awesome! Must have on: Tony Robbins, Dr. Rahul Jandial and David Whyte

[@constitutionalistt]

Dr Huberman, please consider making more 90 min around videos, cuz brains thinks its not that long of a video nd one can watch it in just one siting....nd idk why whenever the video exceeds 2hr time frame the bain just avoids it.....its both a suggestion and a ques sir why brain functions that way with numbers??....a huge admirer of your work..i wish for your long healthy life..

[@willv88]

I never look at the video length and just chunk it into several sessions when it's longer. Just think of it as listening to a conversation - not something that you have to finish.

[@Anita-wh4vr]

Very interesting! Thank you 🙏! Now I understand why people with slow COMT enzyme activity (chatecholamin-O-transferase) with consequential higher neurotransmitter levels, including dopamine, are prone to be workaholics with very good working memory (until it gets too high, which then can lead to anxiety, up to paranoia, severe insomnia and heart palpitations and high blood pressure). Everything that increases chatecholamins can than lead to too high dopamine levels and become an issue, stress, PTSD, prolonged fasting, ketogenic diet, histamine intolerance, estrogen dominance, and so on. Maybe this is one reason that not all patients from MD Chris Palmer do well on the ketogenic diet.

[@jerryweavers]

In theory how would a ketogenic diet increase catecholamines?

[@Anita-wh4vr]

@@jerryweavers Stress Response: Reduced glucose availability is perceived by the body as a stressor. In response, the adrenal glands secrete more catecholamines. These hormones help to increase blood glucose levels by promoting the breakdown of glycogen into glucose in the liver (glycogenolysis) and the production of new glucose from non-carbohydrate sources (gluconeogenesis). They also increase the breakdown of fat (lipolysis), leading to increased levels of fatty acids in the blood, which can be used for energy or for ketone production. Both the ketogenic diet and prolonged fasting require the body to adapt to using fats and ketones as primary energy sources instead of carbohydrates. Catecholamines support this metabolic shift by increasing the body's ability to mobilize and utilize fat stores.

[@bowen324]

That first working memory task was fun. I could remember JKZPI, but only because I had a feeling that you would ask later and so I may have worked harder to remember it... I found that I could only remember one or two letters of the other two strings after being asked to attempt to recall the first string again.

[@kamallewis-gopie6956]

What's amazing to me is how different short term memory is to working memory. Because of the way he started talking I remembered the last string of letters since I realized he was gonna go back and ask about the strings later. And now hrs later I still remember them. Wacqvdn. But I still don't remember the first string even though I got it during the test easily.