Huberman Lab Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki
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Jan 15, 2026 
Dr. Wendy Suzuki, a renowned neuroscientist and professor at NYU, dives into the fascinating world of brain health and cognitive performance. She reveals how exercise significantly boosts focus, mood, and memory by enhancing brain-derived neurotrophic factor (BDNF). Discover the magic of a simple 10-minute walk for uplifting your spirits and the powerful combination of affirmations and physical activity. Suzuki also shares insights on the cognitive benefits of meditation and sleep, providing practical tools for improved attention and memory.
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Begin With Ten-Minute Walks
- Start with a 10-minute walk outside to shift mood via dopamine, serotonin, and noradrenaline.
- Use power walking or other cardio to raise heart rate for stronger hippocampal and prefrontal benefits.
Two Pathways Drive Exercise-Induced BDNF
- Two physiological pathways link exercise to brain BDNF: muscle-released myokines and liver-released ketones.
- Both cross the blood-brain barrier and stimulate BDNF in the hippocampus.
Acute Cognitive Boosts From One Workout
- A single 30–45 minute aerobic session reliably boosts mood, prefrontal function, and reaction time.
- These acute benefits can last up to at least two hours after exercise.