Neural Circuits

In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory. I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits. This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Working Memory (00:01:12) Sponsors: Mateina, BetterHelp & Helix Sleep (00:05:00) Short- vs. Long-Term Memory (00:09:59) Neuroplasticity (00:15:42) Working Memory; Attention & Focus (00:20:04) Working Memory Test (00:25:35) Sponsor: AG1 (00:27:02) Brain & Working Memory; Dopamine (00:36:13) Working Memory Capacity Test (00:44:37) Increasing Dopamine & Working Memory (00:49:26) Task Switching, Distractions (00:54:42) Sponsor: LMNT (00:56:04) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine (01:03:08) Tool: Deliberate Cold Exposure & Dopamine (01:11:02) Tool: Working Memory & Binaural Beats (01:15:23) Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens (01:22:53) Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD) (01:29:12) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter Disclaimer

In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Transcripts are available exclusively for Huberman Lab Premium members. The Brain Body Contract Tickets: https://hubermanlab.com/tour Code: "Huberman" Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Music & Your Brain (00:03:32) The Brain Body Contract (00:04:12) Sponsors: Eight Sleep & ROKA (00:07:09) Music & Emotions; Brain & Body Interpretation (00:13:03) Music & Intent; Babies, Music & Movement (00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate (00:29:54) Sponsor: AG1 (00:30:50) Music, Brain & Predictions (00:38:07) Music & Brain: Novelty, Arousal, Memories (00:44:22) Tool: Movement; Motivation & Faster Music (00:50:49) Tool: Cognitive Work & Binaural Beats (00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats (00:58:47) Tool: Retain Information & Internal Dialogue (01:00:53) Tool: Focus, Work Breaks & Music (01:04:11) Physical Exercise, Performance & Music (01:07:37) Sponsor: InsideTracker (01:08:43) Music & Shifting Mood (01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence (01:19:30) “Bass Face”; Music, Movement & Facial Expressions (01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis (01:27:30) Tool: Music & Reducing Anxiety, “Weightless” (01:31:16) Playing Instruments, Singing & Brain Connectivity (01:39:58) Music & the Brain (01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this moment, the psychiatrist and author of ‘The Chimp Paradox’, Professor Steve Peters, discusses how there are some early childhood traumas that simply can’t be erased. It is a commonly held belief that with enough therapy and time all traumas can be eventually be eradicated. However Professor Peters believes that it is critical we divide traumas between those you can tackle and others that you have to learn to live and deal with. If we don’t accept that there are some problems that can’t be solved it can actually cause more distress, not only to the people suffering the trauma but even to their therapists and partners. Listen to the full episode here -  https://g2ul0.app.link/xOA3BtDJ2Ab Watch the Episodes On Youtube - https://www.youtube.com/c/%20TheDiaryOfACEO/videos Professor Steven: https://chimpmanagement.com/professor-steve-peters/ Learn more about your ad choices. Visit podcastchoices.com/adchoices