{
 "name": "cognitive aging",
 "type": "concept",
 "episodes": [
  "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-"
 ],
 "claims": [
  {
   "holder": "Alan Castel",
   "claim": "As people get older they become more selective about what they focus on, which can be beneficial.",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "cognitive aging",
    "memory",
    "curiosity"
   ],
   "timestamp": "16:08",
   "quote": "as we get older, we're more selective about what we focus on. And I think that can be beneficial.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "Maintaining memory with age requires both strengthening existing skills and exposure to new things (which can even support neurogenesis).",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "cognitive aging",
    "memory"
   ],
   "timestamp": "18:10",
   "quote": "being exposed to new things. If you're traveling, if you're talking to different people, that can be really important for things like even neurogenesis.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "Balance is commonly overlooked but is highly trainable in a month or two through simple practice (standing on one leg, yoga, Tai Chi).",
   "stance": "assertion",
   "conviction": 0.75,
   "subjects": [
    "balance",
    "cognitive aging"
   ],
   "timestamp": "56:02",
   "quote": "if you engage in some training, and it can be as simple as standing on one leg or doing yoga or Tai Chi, you can improve your balance considerably in a month or two.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "A positive attitude about aging is associated with living longer and being less likely to develop dementia.",
   "stance": "fact_cited",
   "conviction": 0.75,
   "subjects": [
    "attitude",
    "cognitive aging"
   ],
   "timestamp": "1:47:12",
   "quote": "those who have a positive attitude live longer, they're less likely to develop dementia.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "Happiness across the lifespan is curvilinear, with midlife being some of the lowest levels of happiness and life satisfaction.",
   "stance": "fact_cited",
   "conviction": 0.7,
   "subjects": [
    "happiness curve",
    "cognitive aging"
   ],
   "timestamp": "1:04:12",
   "quote": "like midlife is actually some of the lowest levels of happiness and life satisfaction.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "Subjective age (how old you feel) is a better predictor of longevity than biological age.",
   "stance": "fact_cited",
   "conviction": 0.75,
   "subjects": [
    "subjective age",
    "cognitive aging"
   ],
   "timestamp": "1:16:56",
   "quote": "that subjective age is a better predictor of how long you'll live than your biological age.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "Superagers are not extremists; their healthy behaviors are built into daily life rather than achieved through extreme regimens.",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "superagers",
    "cognitive aging"
   ],
   "timestamp": "1:48:42",
   "quote": "these super-agers are not extremists. They're not like running marathons and eating, you know, only blueberries.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "Older adults showed more psychological resilience than younger adults during COVID.",
   "stance": "fact_cited",
   "conviction": 0.7,
   "subjects": [
    "resilience",
    "cognitive aging"
   ],
   "timestamp": "1:28:14",
   "quote": "older adults were much more resilient than younger adults.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "With age comes a positivity bias — older adults focus more on positive information while younger adults focus more on negative, possibly for survival.",
   "stance": "fact_cited",
   "conviction": 0.7,
   "subjects": [
    "positivity bias",
    "cognitive aging"
   ],
   "timestamp": "1:32:33",
   "quote": "as you get older, you're more likely to focus on positive things, positive information, positive events. But when you're younger, you're more likely to focus on negative things.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "State curiosity (about specific things you care about) actually increases with age even though general trait curiosity declines.",
   "stance": "fact_cited",
   "conviction": 0.7,
   "subjects": [
    "curiosity",
    "cognitive aging"
   ],
   "timestamp": "2:09:13",
   "quote": "levels of state curiosity, when I give you some interesting bit of information, but I don't give you the answer, if it's something you care about, that actually increases with age",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "Some forgetting is functional — the brain benefits from dropping information that doesn't fit one's schemas (older adults quickly forget implausible prices).",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "memory",
    "cognitive aging"
   ],
   "timestamp": "1:58:27",
   "quote": "as soon as we say bananas are $18.49, that just doesn't make sense. And older adults quickly forget that.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "holder": "Alan Castel",
   "claim": "There is no single secret to successful aging; it comes down to moderation and a combination of healthy behaviors.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "cognitive aging",
    "superagers"
   ],
   "timestamp": "2:07:02",
   "quote": "I think the secret is not to look for one thing, probably.",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  }
 ],
 "predictions": [],
 "facts": [
  {
   "statement": "The hippocampus tends to decline about 1 to 2 percent per year in volume with age.",
   "subjects": [
    "hippocampus",
    "cognitive aging"
   ],
   "value": "1-2% per year",
   "timestamp": "50:55",
   "quote": "tends to decline by about one to two percent a year in terms of volume",
   "source": "Alan Castel",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "statement": "Research shows that people who walk slightly faster live longer.",
   "subjects": [
    "exercise",
    "cognitive aging"
   ],
   "timestamp": "53:54",
   "quote": "the people who walk slightly faster actually live longer.",
   "source": "Alan Castel",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "statement": "In the nun study, nuns whose brains showed dementia hallmarks (plaques and tangles) at death were still behaviorally high-functioning.",
   "subjects": [
    "Alzheimer's disease",
    "cognitive aging"
   ],
   "timestamp": "50:55",
   "quote": "their brains had these kind of hallmark signs of dementia, kind of plaques and tangles. But behaviorally, they were still high functioning.",
   "source": "Alan Castel",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "statement": "One in four people over the age of 65 will experience a fall.",
   "subjects": [
    "balance",
    "cognitive aging"
   ],
   "value": "1 in 4 over 65",
   "timestamp": "54:22",
   "quote": "one in four people over the age of 65 will experience a fall.",
   "source": "Alan Castel",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  },
  {
   "statement": "People who spend about five hours a week with grandchildren show improved memory, but those spending more than 20 hours a week show no benefit and possibly the opposite.",
   "subjects": [
    "social connection",
    "cognitive aging"
   ],
   "value": "5 hrs/wk benefit; >20 hrs/wk none",
   "timestamp": "1:43:35",
   "quote": "people who spend five hours a week with their grandchildren have improved memory.",
   "source": "Alan Castel",
   "episode_id": "huberman-lab-2026-07-13-how-to-improve-your-memory-cognitive-function-at-any-age-dr-",
   "published_at": "2026-07-13"
  }
 ],
 "first_seen": "2026-07-13",
 "last_seen": "2026-07-13"
}