#1 NEUROSCIENTIST: This Dangerous Habit is DESTROYING Your MEMORY (Here’s How To Fix It FAST)

Understanding Memory and Its Many Forms

Dr. Jandial begins by clarifying a common misconception: memory is not a single, uniform faculty but a collection of different types that serve distinct purposes. He explains that procedural memory, such as riding a bike or tying shoelaces, is rarely lost even in advanced age or dementia. Semantic memory, which involves facts and knowledge, is less critical in the digital age where information is readily accessible on devices. The most vulnerable type, episodic memory—the memory of personal life events—is what typically deteriorates with aging and dementia, causing people to worry when they forget simple things like where they placed their keys.

He emphasizes that memory loss begins subtly and naturally as we age, and it is difficult to predict who will develop Alzheimer’s or other dementias. Because of this uncertainty, Dr. Jandial advocates for universal preventive measures that support brain health regardless of one’s risk level. The key is to focus on maintaining working memory—the ability to juggle multiple thoughts and tasks simultaneously—which is crucial for creativity, decision-making, and complex problem-solving. Unlike other types of memory, working memory can be trained and improved through targeted brain exercises.

The Dangerous Habit Destroying Memory: Distraction and Multitasking

One of the most significant threats to working memory today is the constant bombardment of distractions and the culture of multitasking. Dr. Jandial highlights that juggling too many tasks at once overloads the brain’s limited attentional resources, leading to decreased focus and memory lapses. He likens working memory to an elastic band that needs to be stretched just enough to grow stronger but not so much that it snaps. The challenge is finding the right balance between stimulation and overload, which varies by individual and age.

He also discusses the impact of digital consumption, especially on children and young adults, cautioning that excessive screen time without purposeful engagement can stunt cognitive development. Conversely, well-designed brain training games and activities that challenge working memory can enhance cognitive resilience, particularly in older adults.

Emotional Imprinting and the Power of Memory

A fascinating part of the conversation delves into why negative memories tend to dominate our minds. Dr. Jandial explains that emotional imprinting, particularly through the amygdala and limbic system, stamps memories with strong feelings to protect us from future harm. This evolutionary mechanism makes traumatic or painful memories easy to recall, often involuntarily, which can lead to distress and conditions like PTSD.

However, he offers hope by describing how revisiting traumatic memories in a safe, controlled environment—such as therapy—can help disassociate the emotional charge from the memory itself. This process does not erase the memory but transforms its impact, allowing individuals to recall the event without reliving the trauma. Dr. Jandial suggests that just as negative memories can be stamped deeply, positive memories can also be reinforced to promote emotional well-being and resilience.

The Crucial Role of Attention and Focus in Memory

Attention and focus are vital for encoding and retrieving memories, but they are finite resources that degrade with fatigue and distraction. Dr. Jandial shares insights from his experience as a brain surgeon, where maintaining intense focus during long, complex operations is essential. He explains that attention must be managed carefully, with periods of “zen mode” to conserve mental energy before ramping up for critical moments.

The conversation touches on the concept of “decremental vigilance,” where sustained attention diminishes over time, making it harder to maintain focus during prolonged tasks. Strategies to optimize attention include minimizing distractions, managing one’s environment, and pacing demanding activities to align with natural cognitive rhythms.

The Mind-Behavior Disconnect and Overcoming Internal Barriers

A profound theme in the discussion is the disconnect between knowing what to do for better health and actually doing it. Dr. Jandial describes the brain’s “internal referee,” a decision-making system in the prefrontal cortex that arbitrates competing desires and impulses. This internal referee is vulnerable and can be overwhelmed by attentional magnets—triggers that hijack focus and lead to unwanted behaviors like smoking or unhealthy eating.

He advises listeners to develop awareness of these triggers and to create physical and psychological distance from them. By breaking compulsions early and negotiating competing wants with small, manageable steps, individuals can gradually align their behavior with their intentions. This nuanced approach acknowledges human vulnerability and the complexity of behavior change, emphasizing patience and self-compassion.

Lifestyle Habits for Brain Health and Memory Preservation

Dr. Jandial stresses that whether one is facing normal cognitive aging, early dementia, or Alzheimer’s, the foundational lifestyle interventions remain the same. Keeping the brain’s blood vessels healthy through regular exercise is paramount, as the brain is an energy-intensive organ requiring a rich blood supply. The Mediterranean or MIND diet, rich in plants, fatty fish, nuts, and beans, supports the brain’s fatty insulation and overall function.

Challenging the brain through learning new skills, socializing, and engaging in puzzles or brain training games helps maintain cognitive agility. He underscores that these habits are not quick fixes but long-term commitments that build resilience over years.

Cancer Trends and the Importance of Early Screening

Towards the end of the episode, Dr. Jandial addresses the concerning trend of certain cancers, such as breast and colon cancer, appearing at younger ages. While the exact causes remain unclear, he advocates for earlier screening and reducing barriers to care to catch cancers at more treatable stages. He also highlights the importance of systemic improvements in food, water, and environmental quality as part of a broader public health approach.

Busting the Myth of “Using Only 5% of the Brain”

Dr. Jandial dispels the popular myth that humans use only a small fraction of their brain’s capacity. Modern neuroscience shows that virtually all parts of the brain are active at different times, depending on the task. The brain’s efficiency means it uses only the necessary regions to perform functions, conserving energy. Learning new skills requires effort and “activation energy,” but with practice, new neural pathways become easier to access, much like skiing down a well-worn trail.