本期节目邀请加州大学伯克利分校神经学家和心理教授马克·德埃斯波西托博士，探讨大脑认知机制、记忆类型以及如何通过药物、生活方式和行为策略改善认知功能，延缓认知衰退，涉及注意力、生产力、规划、目标实现和学习等方面。

🧠 认知机制：讨论了前额叶、前额叶皮质和执行功能在大脑认知中的作用，以及如何通过规则、情境和冲动控制来提高学习能力。

🔋 认知提升：分析了如何通过提高多巴胺水平和工作记忆来优化认知任务表现，以及药物如溴隐亭和胍法辛在认知功能中的作用。

🏥 脑损伤与疾病：探讨了脑震荡、创伤性脑损伤、阿尔茨海默病和帕金森病的治疗方法，以及如何通过生活方式和药物来恢复或减缓认知衰退。

🧬 遗传与药物：讨论了遗传因素在认知功能中的作用，以及如何通过药物如多巴胺激动剂和尼古丁来改善认知状况。

🧘‍♂️ 心灵修养：介绍了正念冥想等工具如何帮助提高执行功能和大脑健康。

In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

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Timestamps

(00:00:00) Dr. Mark D’Esposito

(00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep

(00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function

(00:10:31) Frontal Lobe Development, Children

(00:14:12) Rules, Context & Impulse Control; Learning & Goals

(00:21:45) Focus, Improving Executive Function

(00:26:04) Connections & Top-Down Signals

(00:29:02) Sponsor: AG1

(00:30:29) Frontal Lobe Injury; Emotional Regulation

(00:37:26) Smartphones, Social Media

(00:44:37) Working Memory, Dopamine

(00:52:59) Sponsor: LMNT

(00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics

(01:00:03) Bromocriptine & Working Memory, Dopamine

(01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests

(01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall

(01:19:27) Concussion, Traumatic Brain Injury (TBI)

(01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ

(01:31:57) Aging & Frontal Executive System; Brain Health

(01:39:26) Tools: Brain Health & Boosting Executive Function, Books

(01:47:26) Alzheimer’s Disease, Genetics, Pharmacology

(01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine

(01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise

(02:04:43) Tool: Mindfulness Meditation & Executive Function

(02:10:31) Brain Networks; Modularity

(02:17:08) Modularity, Brain Indices

(02:22:53) Psilocybin; Transcranial Magnetic Stimulation

(02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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