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

Added: Jan 7, 2025

The Science of Exercise and Brain Function

Huberman begins by highlighting the vast body of research that links exercise to improved brain health. With tens of thousands of studies available, the evidence consistently points to positive effects of exercise on cognitive function, memory retention, and overall brain performance. He categorizes exercise into two main types: cardiovascular and resistance training. Cardiovascular exercise can vary in intensity and duration, ranging from high-intensity interval training (HIIT) to longer, steady-state activities. Resistance training, on the other hand, can include both compound movements, like squats and deadlifts, and isolation exercises, such as leg extensions.

The podcast emphasizes that both types of exercise can lead to acute improvements in brain function immediately following the activity, as well as chronic benefits over time. Huberman explains that regular exercise compounds these effects, enhancing the brain's capacity to learn and retain information.

Mechanisms Behind Exercise-Induced Brain Benefits

A significant portion of the discussion focuses on the mechanisms through which exercise impacts brain health. Huberman identifies autonomic arousal as a key factor, explaining that increased heart rate and blood pressure during exercise lead to heightened alertness and cognitive function. This arousal is mediated by the release of hormones such as adrenaline and norepinephrine, which enhance brain activity and improve memory consolidation.

Huberman also discusses the role of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and survival. Exercise stimulates the release of BDNF, which is crucial for learning and memory. Additionally, he introduces the concept of osteocalcin, a hormone released by bones during mechanical stress, which may promote neurogenesis in the hippocampus, a brain region vital for memory.

The Importance of Timing and Type of Exercise

The timing of exercise in relation to learning is another critical point raised by Huberman. He explains that exercise can be beneficial whether performed before, during, or after learning tasks. Studies show that engaging in physical activity can enhance cognitive flexibility and memory recall, regardless of when the exercise occurs. However, he notes that high-intensity interval training may be particularly effective for improving executive function and cognitive control.

Huberman emphasizes the need for a balanced exercise regimen that includes both cardiovascular and resistance training, as well as high-intensity workouts. He suggests incorporating long, steady-state cardio sessions alongside shorter, more intense workouts to maximize brain health benefits.

The Role of Sleep in Brain Health

An essential aspect of maintaining brain health is ensuring adequate sleep. Huberman discusses how exercise can improve sleep quality, which in turn enhances cognitive function. He notes that sleep mediates many of the positive effects of exercise on the brain, and that individuals who experience sleep deprivation can still benefit from exercise, provided it is done cautiously.

Huberman also highlights the importance of deep sleep and rapid eye movement (REM) sleep for memory consolidation. He suggests that high-intensity exercise, particularly when performed early in the day, can improve the quality of sleep at night, further supporting cognitive function.

Practical Recommendations for Enhancing Brain Health

To optimize brain health through exercise, Huberman recommends incorporating four key elements into a weekly workout routine. First, individuals should engage in long, steady-state cardiovascular exercise to promote cardiovascular health and cerebral blood flow. Second, high-intensity interval training should be included at least once a week to stimulate arousal and enhance cognitive performance. Third, resistance training should focus on time under tension to maximize muscle engagement and promote the release of beneficial hormones. Lastly, incorporating explosive movements, such as jumping, can stimulate the release of osteocalcin and support neurogenesis.

Huberman also emphasizes the importance of engaging in activities that challenge the individual, particularly those that may be uncomfortable or undesirable. This approach not only activates the anterior midcingulate cortex, a brain region associated with perseverance and grit, but also contributes to long-term cognitive resilience.