Huberman Lab

Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health

Feb 19, 2024

02:32:37

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Neurologist Dr. Mark D'Esposito discusses brain mechanisms, memory, dopamine, and acetylcholine to enhance cognitive function. Topics include concussion, Alzheimer's, Parkinson's, lifestyle protocols, brain health, and neuroscience advancements.

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Quick takeaways

Understanding the role of dopamine in working memory and how its levels can impact cognitive performance is crucial for optimizing brain function.

Balancing dopamine levels is essential to prevent impairment of working memory, with both insufficient and excessive dopamine negatively affecting performance.

Alzheimer's and Parkinson's diseases highlight the importance of neurotransmitter deficiencies like acetylcholine and dopamine in cognitive health and the challenges in developing transformative treatments.

Promoting brain health through activities like sufficient sleep, exercise, balanced diet, social engagement, and cognitive stimulation can help maintain cognitive function with aging.

Recognizing the impact of traumatic brain injury and concussion, along with the gender differences in neurotransmitter systems, underscores the need for targeted interventions and support for cognitive health.

Deep dives

Working Memory and its Role in Cognitive Function

Working memory is the ability to hold and manipulate information in the mind. It plays a crucial role in cognitive function, such as reading comprehension, planning, organizing, and decision-making. The frontal cortex is a key region responsible for working memory and helps maintain relevant information while blocking out distractions. Working memory is not a passive process but involves active manipulation of information. Dopamine, a neurotransmitter, modulates working memory and enhances its function. Dopamine acts on specific circuits in the frontal cortex, boosting activity and improving working memory. The level of dopamine in the brain's frontal cortex can have an inverted U-shaped effect, where too little or too much dopamine can impair working memory performance. While dopamine's role in movement is well-known, it also plays a critical role in mental processes like working memory.

Understanding Working Memory and Long-Term Memory Systems

02:10

Limbic Friction and Focus

01:18

Aerobic Exercise for Cognitive Function

01:38

The Development of the Frontal Lobes and Decision Making

01:03

Introduction

4min

Optimizing Cognitive Health with Red Light Therapy and Smart Mattress Covers

2min

Exploring the Functions of the Frontal Lobes and Prefrontal Cortex

23min

Optimizing Brain Function with AG1 and Brain-Body Connections

2min

The Frontal Lobe's Role in Behavior and Function

22min

Optimizing Mental and Physical Function with Electrolytes

3min

Exploring Dopamine's Role in Cognitive Enhancement

18min

Enhancing Cognitive Function through Pharmacology

12min

Optimizing Brain Function Through Sleep, Nutrition, and Cognitive Training

23min

10.

Optimizing Cognitive Function and Brain Health Through Mindfulness and Meditation

22min

11.

Excitement about Advancements in Neuroscience & Brain Network Organization

5min

12.

Exploring Brain Modularity and Cognitive Improvements Through Training

2min

13.

Brain Network Activity and Cognitive Health

13min

14.

Optimizing Cognitive Function and Brain Health

2min

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.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui: https://mauinuivenison.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Momentous: https://livemomentous.com/huberman

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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Huberman Lab

Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Working Memory and its Role in Cognitive Function

Understanding the Frontal Cortex and its Connection to Working Memory

The Role of Dopamine in Working Memory

Considerations and Implications of Working Memory and Dopamine

Alzheimer's Disease and Parkinson's Disease: Challenges in Treatment

Cognitive Enhancement and Brain Health

Traumatic Brain Injury and Concussion

Sex Differences and Cognitive Health

Exercise and Cognitive Function

Mindfulness and Focus

Understanding Working Memory and Long-Term Memory Systems

Limbic Friction and Focus

Aerobic Exercise for Cognitive Function

The Development of the Frontal Lobes and Decision Making

Thank you to our sponsors

Timestamps

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Huberman Lab

Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Working Memory and its Role in Cognitive Function

Understanding the Frontal Cortex and its Connection to Working Memory

The Role of Dopamine in Working Memory

Considerations and Implications of Working Memory and Dopamine

Alzheimer's Disease and Parkinson's Disease: Challenges in Treatment

Cognitive Enhancement and Brain Health

Traumatic Brain Injury and Concussion

Sex Differences and Cognitive Health

Exercise and Cognitive Function

Mindfulness and Focus

Understanding Working Memory and Long-Term Memory Systems

Limbic Friction and Focus

Aerobic Exercise for Cognitive Function

The Development of the Frontal Lobes and Decision Making

Thank you to our sponsors

Timestamps

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