本期节目探讨了大脑如何形成不同类型的记忆，以及如何利用肾上腺素（又称肾上腺素）和皮质醇等关键神经化学物质和激素的含量和时间，来提高学习和记忆能力。节目中介绍了多种基于科学的协议，包括重复、咖啡因、情绪状态、刻意冷暴露、睡眠、冥想以及视觉的作用，包括“心理快照”。此外，还介绍了运动以及相关激素骨钙素如何提高认知能力和记忆形成。节目还介绍了记忆的独特方面和形式，例如照相记忆、极端面部识别（又称超级识别）以及似曾相识的现象。

🤔 **重复：** 重复是增强记忆力的关键。节目中强调了重复学习材料的重要性，并建议将学习材料分成更小的部分，并以不同的方式重复学习。重复能加强神经元之间的连接，使记忆更牢固。例如，可以尝试间隔重复，即在不同时间间隔重复学习材料，这样可以帮助你更好地记住信息。

🧠 **情绪和记忆：** 情绪可以显著影响记忆力。当我们处于强烈的积极或消极情绪中时，更容易记住与该情绪相关的事情。节目中提到了“情绪显著性”，即与情绪相关的事件更容易被我们记住。可以利用情绪增强记忆，例如，在学习新知识时，尝试将学习内容与积极的情绪联系起来，或者在回忆重要事件时，尝试回忆当时的情绪。

💪 **运动和记忆：** 运动可以促进脑部血液循环，提高认知能力和记忆力。节目中提到了“骨钙素”，一种由骨骼释放的激素，它可以改善海马体功能，提高学习和记忆能力。进行负重运动可以促进骨钙素的释放，从而增强记忆力。建议每周进行至少三次负重运动，每次30分钟左右，例如举重、跑步、游泳等。

😴 **睡眠和记忆：** 睡眠对于巩固记忆至关重要。在睡眠期间，大脑会对白天学习到的信息进行整理和巩固。节目中建议保持充足的睡眠，并强调睡眠不足会导致记忆力下降。睡眠质量也会影响记忆力，建议保持规律的作息时间，并创造良好的睡眠环境。

🧘 **冥想和记忆：** 冥想可以提高注意力和记忆力。节目中建议每天进行10-20分钟的冥想，可以帮助你更好地集中注意力，提高学习效率，并增强记忆力。冥想可以帮助你放松身心，减少压力，从而提高睡眠质量，改善记忆力。

🤯 **特殊记忆：** 节目中还介绍了照相记忆、极端面部识别和似曾相识等特殊记忆现象。照相记忆是指能够清晰地记住看到过的图像，极端面部识别是指能够记住大量面孔，似曾相识则是指对从未经历过的事情感到熟悉。这些特殊记忆现象虽然罕见，但也体现了大脑记忆功能的复杂性和多样性。

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Memory, Improving Memory  

(00:03:09) Sponsors: AG1, LMNT

(00:07:54) Sensory Stimuli, Nervous System & Encoding Memory 

(00:11:12) Context & Memory Formation 

(00:13:46) Tool: Repetition, Improving Learning & Memory 

(00:17:11) Co-Activation and intensity Neuron Activation  

(00:20:50) Different Types of Memory

(00:25:40) Memory Formation in the Brain, Hippocampus 

(00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory

(00:31:49) Emotion & Memory Enhancement 

(00:36:44) Tool: Emotion Saliency & Improved Memory

(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline 

(00:47:14) Adrenaline & Cortisol  

(00:49:35) Accelerating the Repetition Curve & Adrenaline 

(00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing

(01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)

(01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline

(01:08:42) Timing of Adrenaline Release & Memory Formation 

(01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory 

(01:15:12) Adrenaline Linked with Learning: Not a New Principle 

(01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories

(01:22:20) Tool: Cardiovascular Exercise & Neurogenesis 

(01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function

(01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability 

(01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement

(01:37:29) Photographic Memory

(01:38:49) “Super Recognizers,” Facial Recognition   

(01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement

(01:49:12) Déjà Vu

(01:53:24) Tool: Meditation, Daily Timing of Meditation

(02:02:21) How to Enhance Memory 

(02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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