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

About this video

Huberman talks with UCLA psychologist Dr. Alan Castel, an expert on memory and cognitive aging. Castel explains memory as a mental representation of the past that is reconstructive by nature, so two people can remember the same event differently, and he introduces metacognition, or awareness of one’s own cognition. He argues that good learning happens through making mistakes: students who draw the Apple logo from memory and struggle over details then learn better when they see it again than from repeated viewing alone. Huberman frames the episode around what determines whether people remember names, events and skills, how planning the future builds on memories of the past, and how memory changes across the lifespan. Castel presents a more optimistic account of aging than simple decline, discussing beliefs about aging itself as an influence on cognitive aging, and so-called superagers, older adults whose memory rivals that of people decades younger. The conversation also touches on nonlinear patterns of well-being across life, including a possible midlife dip and the importance of balance.

Key takeaways

• Dr. Castel explains memory as reconstructive, so the same event can be remembered differently by different people.
• Castel argues that errorful retrieval, such as drawing a familiar logo from memory, improves later learning.
• Huberman frames planning and imagining the future as built on memories of the past.
• Castel presents cognitive aging as more nuanced and optimistic than inevitable decline.
• Castel discusses superagers and beliefs about aging as influences on memory in later life.

Episode details: published July 13, 2026 · 148.7K views · 2:28:40 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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