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Huberman LabDr. Wendy Suzuki on Huberman Lab: How exercise builds memory
Suzuki details how aerobic exercise boosts BDNF and prefrontal function; novelty, emotional resonance, and hippocampus-based memory encoding explained.
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Episode Details
EPISODE INFO
- Released
- January 15, 2026
- Duration
- 36m
- Channel
- Huberman Lab
- Watch on YouTube
- ▶ Open ↗
EPISODE DESCRIPTION
See Andrew Huberman live in New York, Los Angeles & San Francisco: https://go.hubermanlab.com/protocols-event In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University. We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation. Episode show notes: https://go.hubermanlab.com/4IcdLnG Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Timestamps* 00:00:00 Wendy Suzuki 00:00:21 What Makes Moments Memorable? 00:02:24 Memory & Hippocampus, Imagination 00:05:35 One-Trial Learning, Fear 00:07:08 Exercise Effects on Focus, Attention & Memory 00:11:29 Brain-Derived Neurotrophic Factor (BDNF) & Exercise 00:13:16 Tools: Cardiovascular Exercise; 10-Minute Walk & Mood 00:15:55 How Exercise Increases BDNF 00:17:59 Adults, Neuron Growth, Hippocampus 00:20:03 Exercise Effects on Memory, Tool: Morning Exercise 00:23:20 Exercise & Long-term Effects on Cognition, Older Adults 00:25:08 Minimum Exercise For Cognitive Benefits (Adults, 30s-50s) 00:29:15 Increase Exercise For Greater Cognitive Benefits 00:31:23 Affirmations, Exercise, Mood, IntenSati 00:33:30 Meditation & Benefits, Tool: Brief Meditation 00:35:25 Tools to Improve Attention #HubermanLab #Science #Memory Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
SPEAKERS
Andrew Huberman
hostDr. Wendy Suzuki
guest
EPISODE SUMMARY
In this episode of Huberman Lab, featuring Andrew Huberman and Dr. Wendy Suzuki, Dr. Wendy Suzuki on Huberman Lab: How exercise builds memory explores Exercise-driven neurochemistry and habits to sharpen attention, mood, memory. Suzuki outlines four features that make experiences memorable—novelty, repetition, association, and emotional resonance—and emphasizes the hippocampus as central to forming long-term memories and even imagination (recombining past information to simulate the future).
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