How to Optimize Cognitive Function & Brain Health | Dr. Mark D'Esposito

(uptempo music) 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. and Professor Mark Esposito. Dr. Mark Esposito is a neurologist and a professor of neuroscience and psychology at the University of California, Berkeley. He is a world expert in the brain mechanisms controlling executive function and memory. Executive function is the way in which we are able to designate and carry out specific cognitive strategies, and it is fundamental to every aspect of our daily lives. And because so much of being effective in daily life involves using specific context-relevant batches of information in order to understand what to do and when, and what not to do and when, and to come up with strategies that are very adaptive for us to move forward in the context of relationships, work, school, and athletics, and on and on, there's really no separation between executive function and memory. And today, Dr. Esposito explains the neural circuits controlling executive function and memory, how they interact, the key role of dopamine in executive function and something called working memory, and teaches us ways to optimize executive function and memory, that is how to optimize cognitive function. In addition to discussing how to optimize cognitive function in the healthy brain, today's discussion also centers around how to restore cognitive function in disease or injury conditions that deplete executive function and memory, such as traumatic brain injury, concussion, Alzheimer's, Parkinson's, and attention deficit disorders. Dr. Esposito shares with us research findings both about behavioral and pharmacologic strategies to enhance executive function and memory. By the end of today's discussion, you will have learned from Dr. Esposito a tremendous amount about the modern understanding of cognition that is thinking and memory, and the carrying out of specific cognitive strategies. You will also learn a tremendous amount about how to optimize brain function and brain health. Before we 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 Maui Nui Venison. Maui Nui Venison is the most nutrient-dense and delicious red meat available. I've spoken before on this podcast, and there's general consensus that most people should strive to consume approximately one gram of protein per pound of body weight. Now, when one strives to do that, it's important to maximize the quality of that protein intake to the calorie ratio because you don't want to consume an excess of calories when trying to get that one gram of protein per pound of body weight. Maui Nui Venison has an extremely high-quality protein-to-calorie ratio, so it gets getting that one gram of protein per pound of body weight extremely easy. It's also delicious. Personally, I like the ground venison. I also like the venison steaks. And then for convenience when I'm on the road, I like the jerky. The jerky is a very high protein-to-calorie ratio, so it has as much as 10 grams of protein per jerky stick, and it has something like only like 55 calories, so again, making it very easy to get enough protein without consuming excess calories. If you would like to try Maui Nui Venison, you can go to maui-nui-venison.com/huberman to get 20% off your first order. Again, that's maui-nui-venison.com/huberman to get 20% off. Today's episode is also brought to us by Joovv. Joovv makes medical-grade red light therapy devices. Now, if there's one thing I've consistently emphasized on this podcast, it's the incredible role that light can have on our biology, and of course, I'm always telling people that they should get sunlight in their eyes as soon as possible after waking on as many days of their life as possible for sake of setting circadian rhythm, daytime mood, focus, and alertness, and improved sleep. Now, in addition to sunlight, red light and near-infrared light has been shown to have positive effects on improving numerous aspects of cellar and organ health, including faster muscle recovery, improved skin health and wound healing, even improvements in acne, or that is removal of acne, reducing pain and inflammation, improving mitochondrial function, and even improving vision itself. What sets Joovv apart and why it's my preferred red light therapy device is that it has clinically proven wavelengths, meaning it uses specific wavelengths of red light and near-infrared light in combination that trigger the optimal cellar adaptations. Personally, I use the handheld Joovv every day. The handheld Joovv is about the size of a thick piece of toast, and I also own a Joovv panel that allows for full body exposure, and I use that one approximately five times per week for about 10 to 15 minutes per session. If you would like to try Joovv, you can go to joovv.com/huberman to receive $50 off your first purchase. Again, that's Joovv, spelled J-0-0-V-V.com/huberman to get $50 off your first purchase. Today's episode is also brought to us by Eight Sleep. Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity. I've spoken many times before in this podcast about the fact that sleep is the foundation of mental health, physical health, and performance. Now, a key component of getting a great night's sleep is that in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees, and in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees. One of the best ways to make sure that those temperature changes occur at the appropriate times, at the beginning and throughout, and at the end of your night when you wake up, is to control the temperature of your sleeping environment, and that's what Eight Sleep allows you to do. It allows you to program the temperature of your mattress and sleeping environment such that you fall and stay deeply asleep easily and wake up each morning feeling incredibly refreshed and energized. I've been sleeping on an Eight Sleep mattress cover for almost three years now, and it has dramatically improved the quality of my sleep. If you'd like to try Eight Sleep, you can go to eightsleep.com/huberman to get $150 off their Pod 3 mattress cover. Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU and Australia. Again, that's eightsleep.com/huberman. And now for my discussion with Dr. Mark Esposito.Dr. D'Esposito, welcome.