[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/blog.terabox.com\/insights\/wendy-suzuki-how-to-improve-memory-and-brain-health#BlogPosting","mainEntityOfPage":"https:\/\/blog.terabox.com\/insights\/wendy-suzuki-how-to-improve-memory-and-brain-health","headline":"Dr. Wendy Suzuki: How to Improve Memory & Brain Health","name":"Dr. Wendy Suzuki: How to Improve Memory & Brain Health","description":"\ud83d\udcfa Today’s recommended deep-dive video: https:\/\/www.youtube.com\/watch?v=099hgtRoUZw Build a Better Brain: How Exercise and Meditation Reshape Memory and FocusThe Anatomy of a Memorable LifeThe Neurochemical Bubble BathProtocols for Peak PerformanceKey TakeawaysQ&A Build a Better Brain: How Exercise and Meditation Reshape Memory... ","datePublished":"2026-07-01","dateModified":"2026-07-01","author":{"@type":"Person","@id":"https:\/\/blog.terabox.com\/author\/flextech-admin\/#Person","name":"flextech-admin","url":"https:\/\/blog.terabox.com\/author\/flextech-admin\/","image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/ad516503a11cd5ca435acc9bb6523536?s=150&d=mm&r=gforcedefault=1","url":"https:\/\/secure.gravatar.com\/avatar\/ad516503a11cd5ca435acc9bb6523536?s=150&d=mm&r=gforcedefault=1","height":96,"width":96}},"publisher":{"@type":"Organization","name":"terabox","logo":{"@type":"ImageObject","@id":"http:\/\/blog.terabox.com\/wp-content\/uploads\/2021\/11\/logo\u4ea7\u54c1\u540d-\u7ad6\u7248.png","url":"http:\/\/blog.terabox.com\/wp-content\/uploads\/2021\/11\/logo\u4ea7\u54c1\u540d-\u7ad6\u7248.png","width":900,"height":900}},"image":{"@type":"ImageObject","@id":"https:\/\/img.youtube.com\/vi\/099hgtRoUZw\/maxresdefault.jpg","url":"https:\/\/img.youtube.com\/vi\/099hgtRoUZw\/maxresdefault.jpg","height":"","width":""},"url":"https:\/\/blog.terabox.com\/insights\/wendy-suzuki-how-to-improve-memory-and-brain-health","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=099hgtRoUZw#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=099hgtRoUZw","name":"Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki","description":"My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and soon-to-be Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep and other behavioral practices for enhancing learning, mood and stress management and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain to improve cognitive function quickly and reduce age-related cognitive decline.\n\nFor an up-to-date list of our current sponsors, please visit our website: https:\/\/www.hubermanlab.com\/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us.\n\nSocial & Website\nInstagram: https:\/\/www.instagram.com\/hubermanlab \nTwitter: https:\/\/twitter.com\/hubermanlab \nFacebook: https:\/\/www.facebook.com\/hubermanlab \nTikTok: https:\/\/www.tiktok.com\/@hubermanlab \nWebsite: https:\/\/hubermanlab.com \nNewsletter: https:\/\/hubermanlab.com\/neural-network\n\nSubscribe to the Huberman Lab Podcast\nApple Podcasts: https:\/\/apple.co\/3thCToZ\nSpotify: https:\/\/spoti.fi\/3PYzuFs\nGoogle Podcasts: https:\/\/bit.ly\/3amI809\nOther platforms: https:\/\/hubermanlab.com\/follow\n\nWendy Suzuki Links\nAcademic Profile: https:\/\/as.nyu.edu\/content\/nyu-as\/as\/faculty\/wendy-suzuki.html\nWebsite: https:\/\/www.wendysuzuki.com \nTwitter: https:\/\/twitter.com\/wasuzuki \nInstagram: https:\/\/www.instagram.com\/wendy.suzuki  \nGood Anxiety (book): https:\/\/amzn.to\/38bnoI4 \nHealthy Brain, Happy Life (book): https:\/\/amzn.to\/3LD6tMj \nThe brain-changing benefits of exercise (TED Talk): https:\/\/youtu.be\/BHY0FxzoKZE\n\nArticle Links\nNeurogenesis in the adult human hippocampus: https:\/\/go.nature.com\/3LE75Bb\nAcute Exercise Improves Prefrontal Cortex but not Hippocampal Function in Healthy Adults: https:\/\/bit.ly\/38JUCOP\nMidlife cardiovascular fitness and dementia: A 44-year longitudinal population study in women: https:\/\/bit.ly\/3sSItOG\nBrief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https:\/\/bit.ly\/3ai0X4D\n\nBook Links\nTiny Habits: The Small Changes that Change Everything: https:\/\/amzn.to\/39LDmZF\nAtomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones: https:\/\/amzn.to\/3NreMMr\nChatter: The Voice in Our Head, Why It Matters, and How to Harness It: https:\/\/amzn.to\/3ahSLkX\n\nTimestamps\n00:00:00 Dr. Wendy Suzuki, Learning & Memory\n00:02:50 AG1 (Athletic Greens), InsideTracker, Blinkist  \n00:07:27 How Memories Form \n00:10:14 Hippocampus: Memory, Association & Imagination \n00:16:20 Encoding Long-Term Memory \n00:18:48 One-Trial Memory\n00:21:56 Tool: Foundational Habits to Enhance Brain Performance \n00:30:39 Exercise & Improved Memory, Making a \u201cBig, Fat, Fluffy Hippocampus\u201d \n00:39:35 Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor) \n00:48:48 Neurogenesis (New Neuron Production) in Adults\n00:51:50 Effects of Exercise on Memory \n00:56:31 Tool: Timing Daily Exercise, Cortisol \n01:00:02 Age-Related Memory Loss, Daily Exercise \n01:05:33 Tool: Exercise Protocol for Improving Cognition \n01:12:17 Anticipating Exercise, Daily Habits & Behaviors  \n01:17:09 \u201cEvery Drop of Sweat Counts\u201d \u2013 Exercise & Cognitive Function \n01:20:58 Positive Affirmations & Mood \n01:27:28 Meditation & Cognitive Performance \n01:32:27 How Meditation Works, Focusing on the Present\n01:37:14 Tool: Strategies to Increase Attention \n01:42:50 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter\n\nThe Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor\/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user\u2019s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.\n\nTitle Card Photo Credit: Mike Blabac - https:\/\/www.blabacphoto.com","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/099hgtRoUZw\/default.jpg","https:\/\/i.ytimg.com\/vi\/099hgtRoUZw\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/099hgtRoUZw\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/099hgtRoUZw\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/099hgtRoUZw\/maxresdefault.jpg"],"uploadDate":"2022-05-23T12:00:01+00:00","duration":"PT1H46M39S","embedUrl":"https:\/\/www.youtube.com\/embed\/099hgtRoUZw","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UC2D2CMWXMOVWx7giW1n3LIg#Organization","url":"https:\/\/www.youtube.com\/channel\/UC2D2CMWXMOVWx7giW1n3LIg","name":"Andrew Huberman","description":"The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology of ophthalmology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. 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