In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.
I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.
The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.
Find show notes with articles, resources and more at hubermanlab.com.
Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols
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Timestamps
Exercise, Brain Health & Performance; Protocols Book
Sponsors: BetterHelp & Helix Sleep
Brain Health, Cardiovascular & Resistance Training
Exercise & Positive Impact on Brain Performance; Arousal
Learning & Arousal
Sponsors: AG1 & David
Exercise & Acute Learning
Tool: High-Intensity Training & Cognitive Flexibility; Over-Training
Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance
Exercise, Brain & Body Energy, Adrenaline, Norepinephrine
Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline
Tool: Core, Compound Movements; Mind-Body Connection
Sponsor: Function
Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training
Exercise, Fuel, Multifactorial Pathways; BDNF & Activity
Lactate, Astrocytes & Brain Function; VEGF & Brain Health
Tools: Zone 2, High-Intensity Training, Time Under Tension Training
Sponsor: Maui Nui
Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training
Injury & Exercise, Illness
Sleep; Injury, Sleep-Deprivation & Exercise
SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence
Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow
Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
