Science Vs – "Memory: How to Boost It"

Date: September 4, 2025 | Host: Wendy Zuckerman | Produced by Spotify Studios

Episode Overview

This episode of Science Vs tackles the big question: "Can you actually boost your memory, and if so, how?" Host Wendy Zuckerman and senior producer Meryl Horne separate fact from fad, investigating science-backed strategies and debunking myths about memory loss and enhancement. With the help of memory experts, they dive into why we forget, what’s normal, and practical tips (with real evidence) to help keep our minds sharp as we age.

Key Discussion Points & Insights

1. Memory Worries: You're Not Alone

• Common Concerns: The episode opens with candid conversations among Spotify staff about daily forgetfulness—misplaced keys, forgotten tasks, nagging doubts about closing the garage, and fears about age-related memory loss.
• Emotional Stakes: For many, memory lapses cause worry, embarrassment, and are tied to larger anxieties like dementia or forgetting life’s precious moments.

  • “It’s a little scary because I’m like, the catastrophizing part of me is like, oh, it’s all downhill from here.” — [Connor, 01:31]

2. Why Forgetting is Normal

• Expert Voice: Dr. Charan Ranganath, professor at UC Davis, explains that forgetting is the default state of the brain.

  • “First of all, forgetting is the default.” — [Charan Ranganath, 05:53]

• Brain as a "Packer": The brain saves only what's likely to be useful, discarding the trivial because resources are limited.

  • “Memory is basically packing for the journey of life. The brain is saying…what am I going to pack with me based on what I think I’ll need…” — [Charan Ranganath, 07:06]

• Interference: Losing keys repeatedly is normal—similar actions (putting keys down) pile up in memory, making it hard to recall the specific instance.

  • “We have a ton of memories for putting down our keys that kind of get in the way when we’re trying to remember that specific place…” — [Meryl Horne, 08:48–08:52]

3. Event Boundaries: The Room-to-Room Phenomenon

• Why you forget why you walked into a room: Our memory is organized in segments called “event boundaries.” Moving to a new room cues the brain to close one memory "scene" and start another.

  • “At that moment, your brain will be like. And scene. There’s like a little reset that happens.” — [Meryl Horne, 10:50]

• Practical Advice: To remember, visualize yourself in the next room doing the task before you go there—this can help “plant” the intention in your memory.

  • “What I really should do is imagine myself in the kitchen while I’m still in my office…basically finding my glasses and being happy that I found my glasses.” — [Charan Ranganath, 13:21–13:38]

4. Science-Backed Memory Hacks for Specific Tasks

• Testing Yourself Works: Struggling to remember is better than passive review—trying (and failing) to recall before getting the right answer locks in learning. Demonstrated as Wendy tries and fails to remember a Spanish phrase.

  • “Just the fact that you made a guess at all before finding out the right answer really helps make a better memory for it… If you ask first and then kind of struggle with it, your brain is more likely to log that memory as important…” — [Meryl Horne, 16:55–17:19]

• Mnemonic Devices: “Memory palace” strategies and turning information into stories or songs make it more memorable.

  • “A big part of it is really learning skills… like putting information into a memory palace…” — [Charan Ranganath, 17:56, paraphrased by Meryl]

5. Do Supplements or Brain Games Actually Work?

• Supplements: A comprehensive review shows only limited evidence for curcumin (from turmeric) and phosphatidylserine, and only in specific types of memory (e.g., “working” memory).

  • “There’s this chemical called curcumin… been found to help a little bit with… working memory… Phosphatidylserine… there are a couple of trials suggesting it can help with memory…” — [Meryl Horne, 21:03–22:18]

• Brain Games/Crosswords: Some correlation with delayed dementia but no strong evidence that they directly prevent memory decline. Any mentally active hobby seems beneficial.

  • “People who do crosswords are less likely to get dementia… but so are people who read the newspaper, knit, cook…” — [Meryl Horne, 23:32–23:58]

• Selection Bias: People with already better memories may be the ones gravitating toward such activities.

6. The Undisputed Champion: Sleep

• Impact on Memory: Thousands of studies confirm good sleep consolidates learning and strengthens memory.

  • “You find an immediate enhancing effect of sleep on the memory for these stories… And then four years later…they still remembered it better.” — [Jan Born, quoted by Meryl, 27:12–27:52]

• Why? During sleep, the brain “replays” the day’s events, consolidating them into longer-term memory.

  • “Our brains will, like, replay little bits of it after it happens…these replay events are important for consolidating memories.” — [Lauren Frank, 29:19–29:31]

• Crappy Sleep and Dementia: Bad sleep is a risk factor for cognitive decline, but don’t panic if you’re a sleep-deprived new parent: the brain is surprisingly resilient.

7. Downtime and Exercise: Let Your Brain Breathe

• Wakeful Rest: Quietly reflecting, walking, or relaxing (without constant stimulation) after learning something lets the brain cement the new memory.

  • “A big review of these studies found that wakeful rest after learning something new can improve memory.” — [Meryl Horne, 31:42]

• Exercise: Great for overall brain health and creates a buffer against cognitive decline, especially when started in midlife.

8. Focusing Attention: Savor the Moment

• How to Remember Important Events: Pay full, mindful attention to the details as they happen.

  • “What you really need to do in that moment is pay attention to the details. Really immerse yourself almost as a mindful observer…” — [Charan Ranganath, 34:16]

• Being present and emotionally engaged increases the odds that the memory “sticks.”

Notable Quotes & Moments

• On Everyday Forgetfulness:

  “Putting your keys in the same place for one thing all the time makes it a lot easier.” — [Charan Ranganath, 09:25]

• On Sleep as a Memory Booster:

  “Sleep consolidates memory. Yeah.” — [Jan Born, 28:29]

• On Emotional Learning:

  “If I ask you first and you struggle… then you care more about what the real answer is. Your brain is more likely to log that as important.” — [Meryl Horne, 17:13]

• On Letting Your Mind Rest:

  “Anything that’s kind of less of this constant stimulation… where you can just be… let your brain process.” — [Lauren Frank, 31:24]

• On Savoring Life’s Moments:

  “While you’re living it… lock on to anything that makes this moment unique.” — [Charan Ranganath, 34:34]

Timestamps for Key Sections

• 00:50–02:45 – Everyday memory troubles & emotional reactions
• 05:38–07:37 – Why forgetting is normal (Charan Ranganath)
• 08:34–09:37 – Why we lose our keys (interference)
• 10:01–13:09 – Forgetting across event boundaries (room-to-room)
• 13:21–13:43 – Visualization trick to remember intentions
• 14:34–17:19 – Self-testing & emotional investment in learning
• 18:04–18:50 – Memory palace/stories/songs as effective memory tools
• 20:37–22:44 – Supplements and what actually has evidence
• 23:16–25:06 – Crossword puzzles and other brain games
• 26:03–28:29 – Sleep’s profound effect on memory
• 31:24–32:54 – The benefit of wakeful rest and exercise
• 34:16–34:40 – Immersive attention to make memories last

Conclusion & Practical Takeaways

• Forgetting daily details is normal—the brain is selective for a reason.
• Supplements offer, at best, minimal help; curcumin and phosphatidylserine show modest, specific effects.
• Mentally active hobbies (not just crosswords!) may delay dementia, though the evidence for causal effects is weak.
• Sleep is the single most effective science-backed memory booster.
• Downtime after learning helps—so does regular exercise.
• Best way to keep precious moments: Pay close, mindful attention as they happen.

Resources & Further Reading:

• Citations and research can be found in the transcript and episode show notes.
• Book recommendation: Why We Remember by Charan Ranganath.

Final Wisdom:

“When you’re having a beautiful moment, just focus on it, live it.” — [Wendy Zuckerman, 34:40]

Summary by Science Vs Podcast Summarizer
(All ad breaks, sponsorships, and non-content segments omitted.)