Huberman Lab

How to Improve Your Memory & Cognitive Function at Any Age

Dr. Alan Castel explains the science of memory, how to leverage curiosity and emotion, and what 'superagers' do differently to maintain cognitive capacity.

Science indicates that memory can be improved at any age by leveraging curiosity, emotion, and self-testing retrieval practice. Planning and imagination are based on the past, and understanding how memory works helps in stamping in memories for the long term.

149 minJul 13, 2026Huberman Lab

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How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel

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Key takeaways

What to know before you press play.

Leverage Curiosity and Emotion

To stamp in memories for the long term, individuals should leverage curiosity, emotion, and self-testing retrieval practice.

Understanding Memory Mechanics

Memory involves reconstruction and metacognition. Planning and imagination about the future are based on the past.

3 14

Superagers and Cognitive Capacity

Superagers are people who actually improve their cognitive capacity with age. The episode discusses what they do differently than everyone else.

False Memories and Eyewitness Accuracy

The discussion covers false memories and the distinction between confidence and accuracy in eyewitness memory, referencing the Ronald Cotton case.

3 21

Aging and Cognitive Change

Memory changes with age. The episode explores Alzheimer's, the Nun Study, and how exercise affects hippocampal volume.

25 26

Ask GenPod next

Keep the question moving.

“What specific retrieval practice techniques are recommended?”

“How do superagers maintain cognitive capacity?”

“What is the impact of emotion on memory formation?”

Background reading

The context behind the episode.

Expert Profile

About Dr. Alan Castel

Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging.

Questions

Questions to carry into the episode.

How can curiosity and emotion improve memory retention?

Leveraging curiosity, emotion, and self-testing retrieval practice helps stamp in memories for the long term.

What distinguishes superagers from others?

Superagers are people who actually improve their cognitive capacity with age, doing things differently than everyone else.

How does memory relate to future planning?

All planning and imagination about the future is based on the past.

What role does exercise play in cognitive health?

Exercise is linked to hippocampal volume, which is relevant to memory and cognitive function.

What are the limitations of eyewitness memory?

Eyewitness memory involves issues of confidence versus accuracy, as illustrated by the Ronald Cotton case.

Experts

Voices named in the source.

Alan Castel

Professor of Psychology at UCLA

Sources and disclosure

Where this guide comes from.

This episode is for anyone interested in the science of memory and tools to maintain and improve your memory across the lifespan. Sponsors include AG1, Wealthfront, Helix Sleep, Function, and Lingo.

Publisher show notes
Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging.
Publisher show notes
We discuss what science actually tells us about how to improve our learning ability and memory at any age.
Publisher show notes
We also discuss how memory works, why all planning and imagination about the future is based on the past, false memories, and how to leverage curiosity, emotion, and self-testing retrieval practice to stamp in memories for the long term.
Publisher show notes
We discuss what "superagers"—people who actually improve their cognitive capacity with age—do differently than everyone else.
Publisher show notes
This episode is for anyone interested in the science of memory and tools to maintain and improve your memory across the lifespan.
Publisher show notes
Thank you to our sponsors
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AG1: https://drinkag1.com/huberman
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Wealthfront*: https://wealthfront.com/huberman
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Helix Sleep: https://helixsleep.com/huberman
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Function: https://functionhealth.com/huberman
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Lingo: https://hellolingo.com/huberman
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Timestamps
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(00:00:00) Dr. Alan Castel
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(00:02:41) What Is Memory?, Reconstruction & Metacognition
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(00:04:49) Mnemonics, Remembering Names & Deeper Learning
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(00:08:22) The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes
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(00:10:43) Sponsors: Wealthfront & Helix
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(00:14:05) Neuroplasticity, Frustration, Curiosity & Mindset
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(00:17:42) Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory
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(00:24:28) "Mental Photographs," Photo-Taking & Imagining the Future
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(00:29:28) Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy
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(00:35:07) Medium-Term & Prospective Memory, Hotel Fire Exits
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(00:40:28) Sponsor: AG1
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(00:41:47) When Habits Turn Lethal, Aviation & Human Error
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(00:49:01) Why Memory Changes With Age; Alzheimer's & the Nun Study
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(00:52:34) Exercise & Hippocampal Volume, Falls & Balance
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(00:57:14) SuperAgers & Athletes; Regret, Balance & Being Driven
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(01:12:08) Sponsor: Function
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(01:13:45) Age Stereotypes, Subjective Age & Positive Age Beliefs
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(01:20:02) Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers
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(01:26:23) Culture, Resilience, Blue Zones & COVID
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(01:29:18) Adversity, the Positivity Effect & Intergenerational Learning
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(01:36:31) Sponsor: Lingo
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(01:38:00) Limitations & Purpose; Time, Family & Connection
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(01:44:58) Deliberately Building Memories; the ABCs of Successful Aging
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(01:51:02) Following Your Interests; Castel's Path & Older Adults
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(01:57:16) Mental Simulations, Curiosity Studies & Selectivity
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(02:01:19) Socioemotional Selectivity Theory; Steve Jobs & Lifespan
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(02:07:10) The Secret to Successful Aging; State vs Trait Curiosity
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(02:11:04) Scams & AI Voice Cloning
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(02:14:31) John Wooden, Wisdom, Love & Balance
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(02:17:41) Learning Through Mistakes; Does the Brain Get Better With Age?
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(02:25:00) Conclusion, Better With Age
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(02:26:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
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Disclaimer & Disclosures
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*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success.
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Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest.
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The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.
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Wealthfront Brokerage is not a bank.
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The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum.
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If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period.
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Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman.
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Funds in the Cash Account are swept to program banks, where it earns the variable APY.
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Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser.
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