Huberman Lab

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

2h 29min

Dr. Alan Castel, a UCLA memory expert, explains that memory is reconstructive and often inaccurate, but we can improve it by embracing mistakes, using retrieval practice, and maintaining curiosity. He reveals that cognitive aging is not a straight line down—older adults can retain and even improve certain types of memory by focusing on meaningful information, staying physically active, and cultivating a positive attitude toward aging. The conversation also covers the importance of balance, social connection, and the surprising power of having a sense of purpose.

Summarized by Podsumo

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✨ Key Takeaways

1

Memory is reconstructive, not photographic; the best way to learn is through making mistakes and retrieval practice, not just repetition.
2

Positive beliefs about aging and a sense of purpose are among the strongest predictors of cognitive health in older adults.
3

Physical exercise, especially walking, can increase hippocampal volume by 1% and improve memory, even in older adults.
4

Balance training (e.g., standing on one leg) is a simple, trainable skill that can prevent falls, which are a major threat to independent aging.
5

Curiosity and selective attention improve with age, allowing older adults to focus on what matters and ignore irrelevant information.

💬 Notable Quotes

"The best way to remember something is to, again, failures. I'll have you draw it without looking at it, and you struggle... then when you look at the logo again, you're gonna engage in better learning. — Dr. Alan Castel"
"The most important thing is love. Be around the people you love, do the things you love. — Coach John Wooden (as recalled by Dr. Castel)"
"If only and when are the two most dangerous words in the English language, especially when they're next to each other. — Unnamed psychologist (as recalled by Dr. Castel)"