00:00 Working memory is a special category of memory that allows us to hold small amounts of information in our mind for short periods of time, and it is closely related to attention.

05:48 Working memory is different from long-term and short-term memory, and it involves the collaboration of different brain areas and the formation of short- and long-term memories almost always involves neuroplasticity.

11:36 Working memory is a neural circuit that intentionally discards information and is involved in daily activities that require remembering multiple tasks simultaneously.

17:20 Working memory is the process of taking in critical information for sequencing actions over a short period of time and then intentionally forgetting that sequence.

23:37 Working memory is the ability to hold and manipulate information for a short period of time before intentionally forgetting it, and it involves the prefrontal cortex and dopamine circuits in the brain.

29:32 Dopamine levels strongly dictate working memory capacity, but increasing dopamine doesn't always improve working memory performance.

35:25 Dopamine levels in the prefrontal cortex strongly correlate with working memory capacity, and a working memory task can be used to determine an individual's working memory span and baseline dopamine levels.

41:19 Working memory span varies from person to person, with higher working memory span correlating with more dopamine available for release in the prefrontal cortex, and studies have shown that increasing dopamine levels through pharmacology can improve working memory performance in individuals with low baseline levels of dopamine.

47:22 Increasing dopamine levels through the ingestion of bromocryptine, a dopamine agonist, can improve working memory performance in individuals with low baseline levels of dopamine, but individuals with high working memory span do not see further improvement and may even experience a decrease in working memory performance when taking the highest dose of bromocryptine, suggesting an inverted U-shaped relationship between dopamine and working memory.

53:08 There are several protocols, including behavioral, over-the-counter supplements, and prescription pharmacology, that can independently tap into different dopamine systems to improve focus and working memory.

58:52 Yoga-needra and NSDR protocols, which are available for free on apps like Waking Up and YouTube, have been shown to significantly increase dopamine levels in the brain and improve cognitive performance tasks that involve working memory.

01:04:55 Deliberate cold exposure, such as taking a cold shower or cold plunge, may increase dopamine levels and improve working memory and focus.

01:10:27 Binaural beats, specifically 40 Hertz and 15 Hertz, have been shown to improve working memory performance, although the relationship between binaural beats and dopamine is not yet known.

01:16:27 Supplementing with L-tyrosine has been shown to increase dopamine and improve working memory performance, but the dosages used in studies are very high, so it is recommended to start with a minimal effective dose and consult with a healthcare provider.

01:22:37 Supplementing with low doses of mcuna purines, a dopamine agonist similar to L-dopa, may improve working memory and attention, but it is important to consult with a healthcare provider and consider other behavioral and supplement-based tools before turning to prescription drugs.