Working Memory

Sponsors: Mateina, BetterHelp & Helix Sleep

Short- vs. Long-Term Memory

Neuroplasticity

Working Memory; Attention & Focus

Working Memory Test

Sponsor: AG1

Brain & Working Memory; Dopamine

Working Memory Capacity Test

Increasing Dopamine & Working Memory

Task Switching, Distractions

Sponsor: LMNT

Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine

Tool: Deliberate Cold Exposure & Dopamine

Tool: Working Memory & Binaural Beats

Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens

Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)

Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

- The Huberman Lab Podcast discusses science and science-based tools for everyday life.
- Working memory is a special category of memory that allows us to hold small amounts of information in our mind for short periods of time.
- Working memory is closely related to attention and improving it can help develop better focus.
- The podcast episode covers what working memory is, its underlying biology, tools to improve it, and comparisons to other forms of memory.
- The goal is to help listeners develop better focus and improve their short and long-term memory.
- The podcast is separate from the speaker's teaching and research roles at Stanford.
- The speaker thanks the sponsors of the podcast, Matina and BetterHelp.
- The episode discusses the importance of gut health, the effects of dopamine on working memory, and various methods to improve working memory such as non-sleep deep rest, cold exposure, binaural beats, and supplements like L-tyrosine and mucuna prurines.

- The Huberman Lab Podcast discusses science and science-based tools for everyday life.
- Working memory is a special category of memory that allows us to hold small amounts of information in our mind for short periods of time.
- Working memory is closely related to attention and improving it can help develop better focus.
- The podcast episode will cover what working memory is, its underlying biology, tools to improve it, and comparisons to other forms of memory.
- The goal is to help listeners develop better focus and improve their short and long-term memory.

- The podcast is separate from the speaker's teaching and research roles at Stanford.
- The speaker thanks the sponsors of the podcast, Matina and BetterHelp.
- Matina offers loose-leaf and ready-to-drink yerba mate with various benefits and high quality.
- BetterHelp offers online therapy with licensed therapists, which the speaker considers valuable for personal and professional growth.
- Helix Sleep makes high-quality mattresses and pillows, and the speaker recommends taking their quiz to find the optimal mattress for better sleep.

- Working memory and attention are closely related.
- Overuse of smartphones and social media may contribute to difficulties in focus and attention.
- ADHD and subclinical challenges in focus and attention are becoming more prevalent.
- Task switching and eliminating distractions are important aspects of working memory and attention.
- Dopamine projections to the basal ganglia and prefrontal cortex play a critical role in task switching and eliminating distractions.

- Element is an electrolyte drink with zero sugar and the correct ratios of electrolytes (sodium, magnesium, and potassium).
- Electrolytes are important for proper cell functioning, especially nerve cells.
- Drinking Element improves mental and physical functioning when well hydrated.
- The speaker drinks one packet of Element in the morning and during exercise, and an additional packet after sweating a lot.
- Element comes in various flavors and can be heated up in the winter months. A free sample pack is available at drinkelement.com/huberman.

- The transcript discusses protocols to improve working memory by changing dopamine levels in the brain.
- Non-sleep deep rest (NSDR) or yoga nidra is a practice that can increase dopamine stores and improve working memory performance.
- NSDR involves lying down, listening to an audio script, and relaxing the body and face muscles.
- A study showed that after performing a yoga nidra protocol, dopamine levels in the brain increased by up to 60% compared to a different protocol.
- NSDR and yoga nidra are low-risk, zero-cost methods to improve dopamine levels and working memory.

- Cold exposure, such as cold showers or plunges, can significantly increase dopamine levels.
- Studies have shown that being in cold water up to the neck for a long duration can increase dopamine, norepinephrine, and epinephrine levels.
- Deliberate cold exposure can induce a state shift in mind and body, leading to increased focus and a pleasant feeling.
- Cold showers or plunges prior to working memory tasks may potentially improve focus and cognitive performance.
- Other activities like exercise, playing video games, sex, and consuming chocolate can also increase dopamine, but the protocols mentioned in the transcript have the advantage of causing long-lasting increases in baseline dopamine levels.

- The transcript discusses ways to increase dopamine for improving working memory.
- Binaural beats, which involve listening to sounds of different frequencies in each ear, have been shown to improve working memory performance.
- Studies have found small to moderate improvements in working memory tasks with the use of 40 hertz and 15 hertz binaural beats.
- The studies did not establish a direct relationship between binaural beats and dopamine levels.
- Binaural beats can be used during or before working memory tasks and are a non-pharmacologic, zero-cost approach to improving working memory.

- There are over-the-counter compounds that can increase dopamine levels and potentially improve working memory.
- L-tyrosine and mucuna prurines are two supplements that can increase dopamine levels.
- L-tyrosine has been shown to improve working memory in studies, but the dosages used in the studies were very high.
- It is important to consult with a healthcare provider before adding or removing any supplements from your regimen.
- If considering supplementing with L-tyrosine or mucuna prurines, start with a low dose to determine the minimal effective dose for you.

- Mucunipurines is similar to the prescription drug L-DOPA and can improve working memory.
- Bromocriptine, a dopamine agonist, has been shown to increase dopamine and improve working memory in individuals with low baseline levels of dopamine.
- Traumatic brain injury, neurodegenerative conditions, and ADHD involve deficits in working memory and attention.
- Drugs that increase dopamine and norepinephrine, such as Adderall and Ritalin, are commonly used to treat ADHD.
- There are various approaches to improving working memory, including behavioral tools, nutritional tools, supplement-based tools, and prescription drugs.

- The podcast asks for support by subscribing to their YouTube channel, Spotify, and Apple podcast.
- They mention sponsors at the beginning and throughout the episode as a way to support the podcast.
- They discuss the benefits of supplements and provide a website to learn more about them.
- The host is active on social media platforms and discusses science-related topics.
- They offer a monthly newsletter with podcast summaries and protocols, which can be accessed for free on their website.

- Long-term memory consists of declarative and procedural memories.
- The hippocampus is essential for the formation and storage of long-term memories.
- Damage to the hippocampus can result in difficulties accessing or forming long-term memories.
- Short-term memory acts as a temporary storage for information that may or may not be passed into long-term memory.
- Short-term memories are maintained for a few minutes to a few hours, with only a fraction being passed into long-term memory.

- Working memory is different from short and long-term memory and involves neuroplasticity.
- Neuroplasticity refers to the nervous system's ability to change in response to experience.
- Long-term potentiation (LTP) is the strengthening of connections between neurons through repeated firing closely together in time.
- Long-term depression (LTD) is the weakening or removal of connections between neurons.
- Neurogenesis, the formation of new neurons, occurs in the developing nervous system but is a small mechanism for neuroplasticity compared to LTP and LTD.

- The episode is about working memory, not short or long-term memory.
- Working memory does not involve neuroplasticity and is a reflection of a neural circuit running an algorithm.
- Working memory is used for daily activities that need to be done but not remembered.
- Working memory is important for sequencing actions over a short period of time and then discarding that information.
- Working memory is closely tied to attention and is necessary for navigating the immediate environment.

- The speaker introduces the concept of working memory and suggests that experiencing it in real time is better than just learning about it.
- The audience is given a working memory test to determine their baseline working memory capacity.
- The test involves remembering strings of letters that are read out loud.
- The speaker explains that the ability to remember the first string of letters decreases over time, demonstrating the nature of working memory.
- Working memory is described as the ability to attend to specific information, remember it temporarily, and then discard it.

- AG1 is a vitamin mineral probiotic drink that contains adaptogens.
- The speaker started taking AG1 in 2012 and continues to take it daily to meet vitamin and mineral quotas and support gut health.
- Gut health is important for the immune system and brain functioning.
- AG1 provides specific micronutrients that are hard to get from whole foods.
- The speaker recommends AG1 as a supplement that supports mental health, physical health, and performance.

- Working memory capacity is influenced by the neural circuitry and neurochemistry of the brain.
- People can be categorized into two groups based on their baseline levels of a certain neurochemical related to working memory.
- The prefrontal cortex and dopamine neurons in the brainstem play important roles in working memory.
- The amount of dopamine released in the prefrontal cortex strongly affects working memory capacity.
- Increasing dopamine levels does not always lead to improved working memory performance; there are specific criteria that determine the impact of dopamine on working memory.

- The transcript discusses a working memory task to determine working memory capacity and levels of dopamine in the prefrontal cortex.
- It clarifies that the task is not a diagnostic tool for Parkinson's or other neurodegenerative conditions.
- It explains that working memory capacity varies among individuals and follows a normal distribution.
- The task involves recalling the final words of six sentences, with the number of correct recalls determining working memory span.
- The transcript concludes by stating that short working memory span correlates with lower dopamine levels, while longer working memory span correlates with higher dopamine levels.

- Researchers at UC Berkeley explored the effects of increasing dopamine levels in individuals without Parkinson's or TBI.
- They used prescription drugs like bromocriptine, which is a dopamine agonist, to increase dopamine levels.
- Individuals with low baseline dopamine levels showed improved working memory after taking bromocriptine.
- Individuals with high working memory did not show further improvement with low or moderate doses of bromocriptine.
- Taking the highest dose of bromocriptine actually decreased working memory performance in individuals with high working memory.

Tools to Enhance Working Memory & Attention