How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance
Andrew Huberman
Jan 6, 2025
Mindsip insights from this episode:
Perform compound and core exercises to boost energy and focus
To get an energy and focus boost, perform compound and core-centric exercises, as they most effectively trigger adrenaline release.
Engage in disliked exercises to develop a 'super-ager' brain
To build the brain of a 'super-ager,' consistently do a form of exercise that is safe but that you would much rather not do.
Exercise regularly to maintain brain oxygenation levels
After about 10 days of no exercise, your brain begins to suffer from significant decrements in oxygenation levels.
Enhance memory consolidation with post-learning arousal techniques
You can enhance memory consolidation by creating a state of arousal, such as through exercise or a cold plunge, after a learning session.
Choose David protein bar for high protein and low calories
The David protein bar is a specific product mentioned that provides 28 grams of protein for only 150 calories.
Limit HIIT sessions to protect cognitive performance
Doing two high-intensity interval training sessions in one day can diminish cognitive performance due to reduced cerebral blood flow.
Activate vagus nerve for brain alertness through exercise
Adrenaline released during exercise doesn't cross the blood-brain barrier but instead activates the vagus nerve to signal the brain for increased alertness.
Leverage bone health to boost brain hormone production
Your bones release a hormone called osteocalcin when under load, which travels to the brain and promotes neuron growth in the memory center.
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