How to Use Exercise to Improve Your Brain's Health, Longevity & Performance

<p>In this episode, I discuss how different forms of <a href="https://www.hubermanlab.com/topics/fitness-and-recovery">exercise</a> 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.</p>
<p>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 <a href="https://www.hubermanlab.com/topics/neuroplasticity-and-behavior-change">neuroplasticity</a> and enhance <a href="https://www.hubermanlab.com/topics/learning-and-memory">learning</a>.</p>
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<p>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.</p>
<p>Find show notes with articles, resources and more at <a href="https://www.hubermanlab.com/episode/how-to-use-exercise-to-improve-your-brains-health-longevity-performance">hubermanlab.com</a>.</p>
<p>Pre-order Andrew's upcoming book, <em>Protocols</em>: <a href="https://go.hubermanlab.com/protocols">https://go.hubermanlab.com/protocols</a></p>
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<p><strong>Timestamps</strong></p>
<p>00:00:00 Exercise, Brain Health &amp; Performance; Protocols Book</p>
<p>00:04:03 Sponsors: BetterHelp &amp; Helix Sleep</p>
<p>00:06:55 Brain Health, Cardiovascular &amp; Resistance Training</p>
<p>00:11:51 Exercise &amp; Positive Impact on Brain Performance; Arousal</p>
<p>00:18:20 Learning &amp; Arousal</p>
<p>00:23:18 Sponsors: AG1 &amp; David</p>
<p>00:26:01 Exercise &amp; Acute Learning</p>
<p>00:29:16 Tool: High-Intensity Training &amp; Cognitive Flexibility; Over-Training</p>
<p>00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance</p>
<p>00:36:57 Exercise, Brain &amp; Body Energy, Adrenaline, Norepinephrine</p>
<p>00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline</p>
<p>00:48:20 Tool: Core, Compound Movements; Mind-Body Connection</p>
<p>00:53:58 Sponsor: Function</p>
<p>00:55:45 Bones, Osteocalcin, BDNF &amp; Hippocampus; Tool: Jump Training</p>
<p>01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF &amp; Activity</p>
<p>01:05:06 Lactate, Astrocytes &amp; Brain Function; VEGF &amp; Brain Health</p>
<p>01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training</p>
<p>01:19:54 Sponsor: Maui Nui</p>
<p>01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training</p>
<p>01:25:30 Injury &amp; Exercise, Illness</p>
<p>01:28:09 Sleep; Injury, Sleep-Deprivation &amp; Exercise</p>
<p>01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit &amp; Persistence</p>
<p>01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow</p>
<p>01:47:39 Zero-Cost Support, YouTube, Spotify &amp; Apple Follow &amp; Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter</p>
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