Transcript

Raj Panjabi Johnson (0:00)

Before we had AT and T Business.

Dr. Wendy Suzuki (0:01)

Wireless coverage, our delivery GPS wasn't the most reliable.

Raj Panjabi Johnson (0:05)

Once our driver had to do a.

Noah Michaelson (0:07)

14 point turn to get back on route. A 14 point turn.

Raj Panjabi Johnson (0:11)

An influencer even livestreamed the whole thing.

Dr. Wendy Suzuki (0:14)

Not good for business.

Noah Michaelson (0:16)

Now with AT&T business Wireless, routes are updating on the fly and deliveries are on time.

Raj Panjabi Johnson (0:21)

And the influencer did get us 53 new followers though.

Noah Michaelson (0:24)

AT&T business Wireless Connecting changes everything.

Ad/Promo Voice (0:31)

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Noah Michaelson (1:02)

Hey, it's Noah and Raj. If you're looking for even more honest conversations about navigating the ups and downs of life, then I highly recommend listening to the Signal award winning podcast no.

Raj Panjabi Johnson (1:12)

Small Endeavor, this weekly podcast explores what it means to have a fulfilling existence. Each episode, host Lee Seacamp sits down with special guests to talk to you about what it means to flourish in our day to day life.

Noah Michaelson (1:24)

If you need somewhere to start, why don't you check out their recent interview with Carlos Whitaker about hope and humanity.

Raj Panjabi Johnson (1:29)

Follow no Endeavor on Apple Podcasts, Spotify or wherever you get your podcasts. Hi, I'm Raj Panjabi Johnson, Head of identity content at HuffPost.

Noah Michaelson (1:51)

Summary

Podcast Summary: Am I Doing It Wrong?

Episode: The Secrets to Protecting Our Memory

Hosts: Raj Panjabi Johnson, Noah Michelson
Guest: Dr. Wendy Suzuki (Dean of NYU College of Arts & Science; Neuroscience & Psychology professor; author, Healthy Brain, Happy Life and Good Anxiety)
Date: February 5, 2026

Overview

In this episode, Raj and Noah dig into the anxieties and confusion around memory: How does it work? Are we forgetting too much? And what can we actually do to protect—and even improve—our memory as we age? With expert guidance from Dr. Wendy Suzuki, the conversation ranges from brain science basics to practical, science-backed strategies for keeping our minds sharp and vibrant through all stages of life.

Key Discussion Points & Insights

1. What Is Memory, and How Does It Work?

Episodic Memory & the Hippocampus
- Dr. Suzuki explains that episodic memory—the recollection of facts and events from our lives—is what makes us human and is mediated by the hippocampus, a seahorse-shaped structure deep in the brain.
- Quote (Dr. Suzuki, 04:34):
  “Our own personal histories are made up of the facts that we understand about the world and all the things that have happened to us…there’s one brain structure... the hippocampus…it glues it all together in an episodic memory.”
The Creation and Recall of Memory
- The more you think about or revisit a memory, the stronger it becomes.
- Memory is not a perfect recording—how we recall events can differ from person to person.
Short-Term vs. Long-Term Memory
- Short-term (immediate) memory relies on the prefrontal cortex (“scratch pad”), enabling us to remember fleeting details (e.g., a phone number long enough to dial it).
- Long-term memory is also dependent on the hippocampus, especially for emotionally significant or repeatedly reinforced experiences.

2. Why Do We Forget and Can We Control It?

Forgetting Is Normal
- Dr. Suzuki reassures listeners that it's normal to forget things, especially as life gets busier and more complex.
Emotion, Repetition, and Relevance
- Emotional resonance and repetition make memories stick (e.g., song lyrics from seventh grade).
- Quote (Dr. Suzuki, 12:00):
  “Music is very, very powerful…especially music at that age... you practiced it over and over…”
Psychological Interference
- As we age, our volume of information increases, causing “interference”—like a clogged hard drive—which slows recall but doesn’t mean memory is “bad.”

3. What Happens When Memory Is Disrupted?

Damage to Memory Structures
- Damage to the hippocampus severely impedes the formation of new long-term memories (e.g., Patient HM, who lost the ability to create new memories after both hippocampi were removed).
- Quote (Dr. Suzuki, 11:04):
  “He was not able to form a new long term memory for the rest of his life.”
Suppression and Loss
- Memories may be inaccessible due to trauma or substance use, but whether they’re lost or merely repressed is hard to know.

4. Protecting and Improving Memory

Exercise

The “Neurochemical Bubble Bath”
- Exercise releases dopamine, serotonin, noradrenaline, and endorphins, uplifting mood and supporting brain health.
- Exercise, even simple walks or power walking, triggers the release of growth factors in the hippocampus, helping grow new brain cells at any age.
- Quote (Dr. Suzuki, 27:06):
  “Every time you move your body, you are releasing a whole cascade of neurochemicals...I like to call it a neurochemical bubble bath for your brain.”
How Much and What Kind?
- Anything that gets your heart rate up—walking, strength training, or mixing cardio and weights. Fun counts as bonus points.

Sleep

Essential to memory function—sleep deprivation impairs recall and learning. Sleep needs are individual, but both too little and too much can be harmful.

Stress & Anxiety

High levels of stress and anxiety worsen memory. Managing these (through exercise, sleep, and routine) is crucial.
“Good anxiety” can be helpful if harnessed deliberately, not overwhelming.

Nutrition

Follow a Mediterranean-style diet: colorful vegetables, fruits, fish, low red meat.
A healthy gut (microbiome) links to a healthy brain.

Social Connection

Consistent, real-life social interactions exercise crucial brain networks and foster positive “brain plasticity.”
Quote (Dr. Suzuki, 35:07):
“Social connections are the key to a happy life, and it calms us. It also works the brain in a good way.”

Mental Challenge

Learning new skills or languages, playing strategy games, and doing hard crossword puzzles all promote brain plasticity and memory strength more than repetitive or formulaic challenges.
“Deep reading" and continually stretching cognitive skills are beneficial.

Tech and Memory

Over-reliance on tech (e.g., GPS, digital contact lists) may weaken our memory’s “muscles.”
- Challenge yourself to memorize routes or phone numbers.
Quote (Noah, 33:26):
“One article I read was saying…an easy thing you can do for your memory is to stop using GPS, because you have to actually then remember the pathway…”

Drugs and Alcohol

Most substances in moderation are not catastrophic, but chronic use can impede memory (e.g., marijuana impacts the hippocampus).
Good news: The brain can recover function through plasticity and healthy habits, like increased exercise and stopping use.
Quote (Dr. Suzuki, 42:50):
“That is where the beauty of brain plasticity comes in...people in their 90s still have new brain cells that grow in their hippocampus…”

Supplements

No supplement or nootropic pill has robust evidence of helping memory. If it worked, “everyone would be taking it.” Rely on lifestyle factors.

Dementia & Alzheimer’s

Alzheimer’s is the most common dementia, beginning with damage to the entorhinal cortex (input to the hippocampus).
Earliest symptoms are memory problems; later, widespread brain deterioration occurs.
Dementia is not the same as normal aging.

Notable Quotes & Moments (with Timestamps)

On the uniqueness and fragility of memory:
“Memories are ethereal…It makes it more precious when you actually remember it.”
— Dr. Wendy Suzuki (09:09)
On growing older and memory “interference”:
“So many people complain…‘Oh, my memory’s so bad, is something wrong?’…as we go further in our careers, there’s more stuff, some would say crap, to get to remember. That makes it harder to remember anything new.”
— Dr. Wendy Suzuki (13:04)
On exercise as powerful brain self-care:
“Moving your body is the most transformative thing that you can do for your brain today...”
— Dr. Wendy Suzuki (25:29)
On the (limited) role of supplements:
“Frankly, if it really worked, everybody would be taking it.”
— Dr. Wendy Suzuki (31:02)
On the brain’s capacity to heal:
“That is where the beauty of brain plasticity comes in...people in their 90s still have new brain cells that grow in their hippocampus, which is so optimistic.”
— Dr. Wendy Suzuki (42:50)
On the power of social connection:
“Social connections are the key to a happy life...regular social, person-to-person interactions is one of the most powerful ways that you can give yourself...good brain plasticity.”
— Dr. Wendy Suzuki (35:07)

Segments & Timestamps

Memory Formation and the Brain – 04:27–08:40
Forgetting, Emotional Memory, and Music – 11:30–13:19
Aging and Memory: Normal vs. Concerning – 16:43–18:32
Lifestyle Impact: Sleep, Stress, and Exercise – 18:32–25:20
Exercise Benefits Explained – 25:29–30:01
Supplements and No Magic Pills – 30:27–31:39
Harnessing Tech vs. Memory Muscle – 32:49–34:48
Nutrition and Gut-Brain Connection – 39:43–41:01
Alcohol, Drugs, and Reversing Past Damage – 41:01–43:59
Actions to Take Today for Brain Health – 44:19–44:46

“Better in Five”: Episode Takeaways (47:44)

Memories are dynamic—emotion, timing, and context all influence what we remember.
Memory recall improves with practice—the more you actively try, the better you get.
Forgetting is normal with aging—intervene if it affects daily life or essential tasks.
Limit tech reliance for better brain fitness—challenge yourself with phone numbers, routes, and face-to-face connections.
Move your body—exercise is the easiest, most effective way to strengthen memory at any age.

Final Challenge

Noah and Raj challenge each other to memorize each other's phone number (“Let’s memorize each other’s phone numbers… I might quiz you on the air!” 49:21–49:51), modeling how everyone can make small changes to keep their memory sharp.

Episode Tone

Warm, hopeful, and gently humorous—with frequent reassurance from both the hosts and Dr. Suzuki that imperfection is normal, the brain is remarkably resilient, and small daily actions can have powerful effects on memory and well-being.

Practical Takeaways

Focus on exercise, sleep, nutrition, and reducing stress to keep your brain and memory strong.
Socialize in person and challenge your brain with new learning.
Don’t panic about forgetting—practice recall and forgive yourself.
Skip the supplements; do the science-backed basics instead.

Listen to this episode for more science, stories, and lively real-talk about all the things we get right—and wrong—about protecting our memory.

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The Secrets To Protecting Our Memory