Jay Shetty & Dr. Rahul Jandial ON Strengthening Your Long-Term Memory

Why is it that so many of us feel like our memory is failing?

We forget where we left our keys, struggle to recall names, or draw a blank on what we ate for dinner last night.

In this On Purpose episode, Jay Shetty welcomes back Dr. Rahul Jandial, a renowned neurosurgeon, neuroscientist, and author. They discuss a wide range of topics, from memory, cognition, and emotional imprinting, up to practical ways to maintain brain health for as long as possible.

Memory Loss vs. Natural Aging

When we start forgetting everyday things, such as where we left our keys, we may wonder if our brain is declining. While it may seem worrying, Dr. Rahul Jandial assures the listeners that forgetting small things is in line with age-appropriate memory glitches. Alzheimer's or dementia is usually noticed by outsiders, not by the patients themselves.

Dr. Jandial told Jay Shetty that memory is not a single thing, but an umbrella term that includes multiple types of memory, such as procedural memory, semantic memory, episodic memory, and working memory.

• Procedural memory¹ is like learning to ride a bike or tying your shoes, a movement that remains imprinted in your body. 
• Episodic memory² is related to who you are, and it consists of the memories around experiences and life episodes. 
• Working memory³ relates to juggling tasks.

Early signs of dementia or Alzheimer's are often difficult to spot because the ones losing their memory are usually unaware of this change in their brains, so family members tend to be the first ones to notice them. Therefore, Dr. Jandial told Jay Shetty that those concerned with their mental decline should discuss it with their healthcare provider during their routine visits. A way to track brain changes is neurocognitive screening, a non-invasive and easily repeatable procedure.

The Three-Part Recipe for Brain Health

Regardless of the diagnosis (Alzheimer's, general cognitive decline, or age-appropriate memory loss), the protocol is usually the same:

1. Keep arteries healthy through movement.
2. Follow a diet rich in plants and fatty acids.
3. Challenge the brain with new tasks like puzzles, social interactions, or learning new languages.

Dr. Rahul Jandial explained to Jay Shetty that the brain uses a disproportionate amount of the body's energy and blood. Maintaining optimal circulation is crucial for ensuring a healthy brain. Food is equally as important as exercise. The neurosurgeon suggests the Mediterranean or the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay), rich in fatty fish, beans, nuts, and vegetables. He emphasized the significance of these fats in insulating neural pathways and facilitating faster brain signaling.

When it comes to enforcing healthy mental habits, there is no one-fits-all solution for everyone. The neurosurgeon explained to Jay Shetty that the key is to challenge your brain at your current skill level - it can be reading, learning, or solving problems. Whatever activity slightly pushes you out of your comfort zone, pursue it. The more you train your brain, the higher the chances of it staying healthy for longer.

Working Memory vs. Multitasking

The only memory that we can train is our working memory, Dr. Jandial explained to Jay Shetty. We can exercise it, and we can improve it. However, it's essential to strike a balance between manageable challenges that you can overcome and pushing yourself to the limit. The neuroscientist warns about the dangers of multitasking and straining your brain. Multitasking can lead to burnout and distraction, instead of giving you the desired results.

Dr. Rahul Jandial emphasized that too many inputs can easily overwhelm the brain, especially in developing children. To manage it, he suggests focusing on age-specific and intention-driven mental engagement, which helps you exercise your brain at your current level. Digital tools and video games can only help if used strategically. Moreover, he told Jay Shetty that it's crucial to understand when a device becomes a crutch and when it serves as a tool on your growth journey.

The Power of Flow States

Jay Shetty brought up the state of flow, a term coined by psychologist Mihaly Csikszentmihalyi.⁴ He described it as the balance between skill and challenge. The state of flow isn't reserved only for high achievers, but everyone can reach it, whether you are driving, parenting, or performing a surgery. If you combine mental focus and physical action, you can often achieve a state of flow, Dr. Jandial explained.

In surgery, flow feels like reverse sculpting or a dance, Dr. Rahul Jandial shared with Jay Shetty. As long as your mind and body engage in the activity, and you are focused, but also skilled enough to perform a certain task, you are very likely to achieve this state. He added that flow is often a full-body, bi-directional experience that incorporates both cognition and movement.

Focus, Attention, and Emotional Memory

Dr. Rahul Jandial explained to Jay Shetty the relationship between focus and memory. Retrieving a memory isn't as easy as accessing a filing cabinet, he added. There is a reconstruction mechanism that involves various neural systems when remembering something. The most vividly stored memories are emotional ones, because the amygdala stamps them strongly, often bypassing conscious attention.

The neurosurgeon explains that emotional stamping is a process where both positive and negative emotions intensify memory storage. These memories surface easily, even without conscious effort, unlike mundane facts or learned procedures. However, if you are trying to improve memory retention of neutral or factual content, you must consciously reduce distractions and increase your focus on that particular topic. This strategy is especially important when trying to retain names, directions, or other important information.

Focus and attention are not infinite resources. Dr. Jandial warns that you need time to decompress in order to go back to a focused state. He shared with Jay Shetty that focus fades over time, especially in high-stakes environments like surgery or long-hour shifts. He added that managing attention is a skill, and it needs to be trained like any other.

Reframing Trauma and Emotional Memory

Jay Shetty and Dr. Rahul Jandial discuss how traumatic memories tend to persist longer in our minds. This is due to their emotional nature and the powerful emotional imprint they leave behind. It serves our survival; our brains are wired to remember threats and traumas to protect us from future harm. However, the neurosurgeon explains that therapy can help rewire our brains and reshape those memories.

Dr. Jandial emphasized the importance of revisiting traumatic experiences in a safe, controlled environment. This way, you learn to uncouple the intense emotions you have around the event and minimize their emotional impact on you. This approach doesn't erase the memory itself, he told Jay Shetty. However, it allows you to continue your journey without bearing the weight of that specific traumatic experience and make room for new, happier ones.

The process of letting go of these traumas is a positive reversal of PTSD (Post-Traumatic Stress Disorder). Just as traumatic experiences can leave you feeling fearful and anxious, focusing on positive moments can reinforce a sense of joy, safety, and resilience. Dr. Jandial encourages the listeners to practice remembering happy moments, as it can create lasting emotional imprints that contribute to their overall well-being and mental health.

Why Many People Avoid Therapy

Many people avoid therapy for fear of confronting sad memories, both in public and private. Dr. Jandial explained to Jay Shetty that, if you aren't ready to revisit the painful moments of your life, you will avoid therapy altogether, even though you may internally acknowledge that it needs addressing. Suppressing your feelings is a coping mechanism that often emerges in overwhelming situations.

The neurosurgeon believes that therapy should be something you deliberately choose to engage in, and not forced onto you. Even with the best intentions, you may do more harm if you push someone to confront trauma before they are ready themselves. In his medical practice, Dr. Jandial also informs his patients of their choices, but never dictates their course of action. He strongly believes that therapy should have a similar approach and be seen as an invitation rather than an obligation.

Battling Cancer and Prevention

With cancer incidence on the rise⁵, Jay Shetty asked Dr. Rahul Jandial what the main causes are and how to protect ourselves from it. Unfortunately, there are no definitive answers for why cancer rates keep growing. While survival rates for certain types of cancer dramatically improved in the last decades (such as lung cancer), other types (like breast and colon cancer) started to appear in younger patients.

There are many speculations around the exact causes of this phenomenon, including microplastics and pollution, but so far, there is no definitive answer. Yet a healthier diet and environment can help prevent or delay the onset of cancer.

Another way to catch cancer in its incipient phase is early screening; colon cancer screening used to be recommended to people over 40-50, but you may want to consider getting yourself checked even sooner, using less invasive imaging when possible. Dr. Jandial shared with Jay Shetty that catching the cancer early reduces the need for extensive treatment.

Changing habits is no easy task; Dr. Rahul Jandial is aware of the common gap between knowing what to do (living healthier) and actually doing it. He sees it as a choice problem stemming from the brain circuitry, with the orbitofrontal cortex acting as an internal referee that balances competing wants. As focus is limited, he suggests eliminating any triggers and acting early when you notice temptation sneaking in.

If you find yourself already indulging in unhealthy habits (smoking when you decided not to), it's better to mitigate it and stop before the temptation turns into a deep physiological urge. Find a set of actions that guide you back on the right track every time you find yourself slipping, to ensure your behavior aligns more closely with your intent.

More From Jay Shetty

Listen to the entire On Purpose with Jay Shetty podcast episode “Episode Title” now in the iTunes store or on Spotify. For more inspirational stories and messages like this, check out Jay’s website at jayshetty.me.

‍Disclaimer: The practices described are based on personal experiences and preliminary research. They are not medical advice, nor are results guaranteed. Individual outcomes vary, and some claims are still being studied. Always consult a qualified healthcare professional before beginning any new health, wellness, or therapeutic practice.

¹Hong JY, Gallanter E, Müller-Oehring EM, Schulte T. Phases of procedural learning and memory: characterisation with perceptual-motor sequence tasks. J Cogn Psychol (Hove). 2019;31(5-6):543-558. doi: 10.1080/20445911.2019.1642897. Epub 2019 Jul 14. PMID: 33868637; PMCID: PMC8048153. 

²Williams SE, Ford JH, Kensinger EA. The power of negative and positive episodic memories. Cogn Affect Behav Neurosci. 2022 Oct;22(5):869-903. doi: 10.3758/s13415-022-01013-z. Epub 2022 Jun 14. PMID: 35701665; PMCID: PMC9196161. 

³Cowan N. Working Memory Underpins Cognitive Development, Learning, and Education. Educ Psychol Rev. 2014 Jun 1;26(2):197-223. doi: 10.1007/s10648-013-9246-y. PMID: 25346585; PMCID: PMC4207727.

⁴Csikszentmihalyi, Mihaly. Flow: The psychology of optimal experience. New York: Harper Perennial, 2008.  

⁵André F, Rassy E, Achutti-Duso B, Boilève A, Smolenschi C, Delaloge S, Barlesi F. The rising tides of cancers among young adults. ESMO Open. 2025 Sep;10(9):105553. doi: 10.1016/j.esmoop.2025.105553. Epub 2025 Sep 3. PMID: 40907212; PMCID: PMC12446525.