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

Andrew Huberman

Jan 6, 2025

Episode description

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.

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*Timestamps*
00:00:00 Exercise, Brain Health & Performance; Protocols Book
00:04:03 Sponsors: BetterHelp & Helix Sleep
00:06:55 Brain Health, Cardiovascular & Resistance Training
00:11:51 Exercise & Positive Impact on Brain Performance; Arousal
00:18:20 Learning & Arousal
00:23:18 Sponsors: AG1 & David
00:26:01 Exercise & Acute Learning
00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training
00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance
00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine
00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline
00:48:20 Tool: Core, Compound Movements; Mind-Body Connection
00:53:58 Sponsor: Function
00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training
01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity
01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health
01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training
01:19:54 Sponsor: Maui Nui
01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training
01:25:30 Injury & Exercise, Illness
01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise
01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence
01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow
01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #Science #Exercise

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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.

#energy

#exercise

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.

#cognition

#exercise

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.

#brain

#exercise

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.

#exercise

#memory

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.

#nutrition

#protein

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.

#cognition

#HIIT

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.