Dr. Charan Ranganath: How to Improve Memory & Focus Using Science Protocols

In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.

We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.

This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.

Articles

• Gorillas in Our Midst: Sustained Inattentional Blindness for Dynamic Events (Perception)
• Continuity and Change in the Life Story: A Longitudinal Study of Autobiographical Memories in Emerging Adulthood (Journal of Personality)
• Dr. Ranganath's papers on curiosity (PubMed)
• Curiosity Satisfaction Increases Event-related Potentials Sensitive to Reward (Journal of Cognitive Neuroscience)
• Spatial localization does not require the presence of local cues (Learning and Motivation)
• Hyperdopaminergic Mutant Mice Have Higher “Wanting”
  But Not “Liking” for Sweet Rewards (The Journal of Neuroscience)
• The hippocampus contributes to retroactive stimulus associations during trace fear conditioning (iScience)
• Increased dopamine tone during meditation-induced change of consciousness (Cognitive Brain Research)
• A contextual binding theory of episodic memory: systems consolidation reconsidered (Nature Reviews Neuroscience)
• Older adults encode more, not less: evidence for age-related attentional broadening (Aging, Neuropsychology, and Cognition)
• White matter changes compromise prefrontal cortex function in healthy elderly individuals (Journal of Cognitive Neuroscience)
• Dr. Ranganath’s papers on white matter and aging (PubMed)
• Association between healthy lifestyle and memory decline in older adults: 10 year, population based, prospective cohort study (BMJ)
• Relation of DASH- and Mediterranean-like dietary patterns to cognitive decline in older persons (Neurology)
• Sense of purpose in life and healthier cognitive aging (Trends in Cognitive Sciences)
• Photo-Taking Impairs Memory on Perceptual and Conceptual Memory Tests (Journal of Applied Research in Memory and Cognition)
• Dementia prevention, intervention, and care: 2020 report of
  the Lancet Commission (The Lancet Commissions)
• Bidirectional Modulation of Recognition Memory (The Journal of Neuroscience)
• (i) On right or left sided spasm at the onset of epileptic paroxysms, and on crude sensation warnings, and elaborate mental states. By J. Hughlings Jackson, M.D., LL.D., F.R.S. Physician to the London Hospital, and to the National Hospital for the Epileptic and Paralysed. Brain 1880: 2; 192–206. With (ii) On a particular variety of epilepsy (‘intellectual aura’), one case with symptoms of organic brain disease. By J. Hughlings Jackson, M.D., LL.D., F.R.S. Brain 1888: 11; 179–207. With (iii) Case of epilepsy with tasting movements and ‘dreamy state’—very small patch of softening in the left uncinate gyrus. By J. Hughlings Jackson, M.D., F.R.C.P., LL.D., F.R.S. and Walter S. Colman, MD, F.R.C.P. Brain 1898: 21; 580–590. With (iv) Epileptic attacks with a warning of a crude sensation of smell and with the intellectual aura (dreamy state) in a patient who had symptoms pointing to gross organic disease of the right temporo-sphenoidal lobe. By J. Hughlings Jackson M.D., F.R.C.P., F.R.S. Physician to the National Hospital for the Epileptic and Paralysed and Purves Stewart, M.A., M.D., M.R.C.P Assistant-Physician to the Westminster Hospital (Brain)
• Familiarity from the configuration of objects in 3-dimensional space and its relation to déjà vu: A virtual reality investigation (Consciousness and Cognition)
• Serotonin Induces Structural Plasticity of Both Extrinsic Modulating and Intrinsic Mediating Circuits In Vitro in Aplysia Californica (Cell Reports)
• Can Your Personality Change Over Your Lifetime? (UC Berkeley Greater Good Magazine)

Books

• Memory: A contribution to experimental psychology

Other Resources

Huberman Lab Non-Sleep Deep Rest

• 10-Minute NSDR Protocol
• 20-Minute NSDR Protocol

Pavlov's Dogz

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• Instagram
• Article

Huberman Lab Episodes Mentioned

• Esther Perel: How to Find, Build & Maintain Healthy Romantic Relationships
• Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health
• Optimal Protocols for Studying & Learning
• How to Improve Oral Health & Its Critical Role in Brain & Body Health
• Dr. Karl Deisseroth: Understanding & Healing the Mind

People Mentioned

• Richard Robins: Professor of Psychology, University of California, Davis
• Laura Carstensen: Professor of Psychology, Stanford University
• Richard Axel: Professor of Pathology & Biochemistry, Columbia University
• Kent Berridge: Professor of Psychology, University of Michigan
• Brian Wiltgen: Professor of Psychology, University of California, Davis
• David Marr: Computational Neuroscientist
• Herbert Simon: Nobel Laureate, Economic Sciences
• Dean and Ayesha Sherzai : Neurologists, Authors
• Hermann Ebbinghaus: Psychologist, Memory Research Pioneer
• Larry Squire: Professor of Psychology, University of California, San Diego
• John Lisman: Neuroscientist, Brandeis University
• Amy Arnsten: Professor of Neuroscience, Yale School of Medicine
• A. Kimberley McAllister: Professor of Neurobiology, University of California, Davis
• Pamela Lein: Neurotoxicologist, University of California, Davis
• Wilder Penfield: Neurosurgeon, Researcher
• Andrew Yonelinas: Professor of Psychology, University of California, Davis
• David Olson: Institute for Psychedelics and Neurotherapeutic, University of California, Davis
• Felipe De Brigard: Professor of Philosophy, Duke University