Tools to Enhance Working Memory & Attention

Podcast hosted by Andrew Huberman, where he discusses science and science-based tools.

Academic institution where Andrew Huberman holds teaching and research roles.

Professor of Neurobiology and Ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast.

A psychologist who studied neuroplasticity in the context of various forms of learning, though the phrase 'fire together wire together' is often misattributed to him.

Researchers at UC Berkeley whose work explored how increasing dopamine levels affects working memory, particularly in typical populations, using pharmacology.

A Stanford colleague of Andrew Huberman who coined the phrase 'fire together wire together' in reference to LTP and other forms of neuroplasticity in development.

A person recommended for excellent female-voiced Yoga Nidra and NSDR scripts available online.

Author of 'Why We Sleep', with whom Andrew Huberman plans to collaborate on research into neural activity during Yoga Nidra/NSDR.

A specific region of the hippocampus where some new neurons are added in the adult brain, though its role in overall neurogenesis for learning is debated.

Region of the brain containing neurons that manufacture dopamine and project to the prefrontal cortex.

An ancient practice meaning 'yoga sleep,' where individuals lie down and listen to a script for deep relaxation and intention setting, shown to increase dopamine levels and improve cognitive performance.

A condition resulting from low dopamine levels due to deficit or destruction of dopamine-manufacturing neurons, leading to movement and working memory challenges.

The outer portion of the brain where some long-term memories are distributed.

A brain structure involved in movement generation, stopping movement, and task switching, with its function being dependent on dopamine projections in relation to working memory.

The presentation of different sound frequencies to each ear, typically via headphones, which can entrain brain activity to a particular frequency and show small to moderate improvements in working memory and visual spatial working memory.

A form of neuroplasticity involving the strengthening of connections between neurons due to repeated, closely timed firing.

A form of neuroplasticity involving the weakening or removal of synaptic connections between neurons, important for learning and forgetting.

The formation of new neurons, robust in the developing nervous system, but infinitesimally small as a mechanism for neuroplasticity and learning in the adult human brain.

Neural real estate just behind the forehead, especially important for working memory, receiving dopamine projections from the brainstem.

A condition characterized by challenges in attention, focus, and working memory, often associated with dopamine system function.

A condition, especially frontal lobe injury, involving deficits in working memory and attention, similar to Parkinson's and ADHD.

A protocol coined by Huberman, similar to Yoga Nidra, involving lying down, long exhale breathing, and muscle relaxation, shown to significantly increase dopamine levels in the brain and improve cognitive performance.

A neuroimaging technique used in studies to label and image the amount of dopamine available in the frontal cortex of human subjects.

An app mentioned as a source for Yoga Nidra/NSDR scripts.

A behavioral protocol (cold plunge, cold shower) shown to significantly increase circulating catecholamines (dopamine, norepinephrine, epinephrine), lasting several hours and improving alertness and focus.

A book written by Matthew Walker.

A drink known for regulating blood sugar, high antioxidant content, improving digestion, and possible neuroprotective effects.

A vitamin, mineral, probiotic drink containing adaptogens, recommended for ensuring vitamin/mineral quotas, gut health, and overall well-being.

A vitamin mentioned as part of the year supply provided with AG1 purchases.

An amino acid precursor to dopamine, shown to increase dopamine and improve working memory, particularly in multitasking environments. Recommended dosage for initial use is 250-500mg, much lower than in some studies.

A vitamin mentioned as part of the year supply provided with AG1 purchases.

A group of neurochemicals including dopamine, norepinephrine, and epinephrine, which are significantly increased by deliberate cold exposure.

A velvety bean containing L-DOPA (99% equivalent), a key component in dopamine production, shown to potently increase dopamine levels and improve symptoms in Parkinson's patients. A low dose (250-500mg) is suggested with doctor consultation.

A sponsor that makes high-quality mattresses and pillows, offering a quiz to match users to optimal sleep products.

A sponsor offering professional online therapy with licensed therapists.

An electrolyte drink (sodium, magnesium, potassium) with zero sugar, recommended for proper cell function, mental and physical performance, especially for hydration throughout the day and during/after exercise.

A company that provides supplements discussed on the Huberman Lab podcast, for things like improving sleep, hormone support, and focus.

A prescription dopamine agonist drug that increases dopamine levels; shown to improve working memory in individuals with low baseline dopamine, but can degrade performance if dopamine levels become too high (inverted U-shaped function).

A prescription drug (or a component in Mucuna Pruriens) that is a key part of the biochemical pathway to produce dopamine, often prescribed for Parkinson's patients.

A prescription drug that increases dopamine and norepinephrine, used for treating ADHD and known to be quite different from Adderall in its balance of effects.

A drug in a different category, known to improve cognitive performance in ADHD patients and others, by increasing dopamine levels.

A prescription drug that increases dopamine and norepinephrine, used for treating ADHD and improving cognitive performance and neuroplasticity.

A classic study showing a correlation between high working memory span and higher dopamine availability in the frontal cortex, and vice versa for low working memory span.

A study that found small to moderate but significant improvement in cognitive performance on working memory tasks when subjects listened to 40 Hz binaural beats.

A key brain structure, resembling a seahorse, essential for the formation and storage of long-term memories and the passage of short-term memories into long-term memories.

The nervous system's ability to change in response to experience, involving different types like long-term potentiation and long-term depression in memory formation.

A significant study demonstrating that introducing small amounts of dopamine directly into the cortex improved working memory capacity, suggesting dopamine is a capacity-limiting neuromodulator.

A study showing that 15 Hz binaural beats produced network activity characteristic of high information transfer, correlating with improvements in visual spatial working memory.

A study by Thomas et al. showing that L-Tyrosine supplementation led to significant, though not enormous, improvements in working memory under multitask conditions, using very high doses (150mg/kg).