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

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 Thank you to our
sponsors AG1: https://drinkag1.com/huberman BetterHelp:
https://betterhelp.com/huberman Helix Sleep:
https://helixsleep.com/huberman David:
https://davidprotein.com/huberman Function:
https://functionhealth.com/huberman Maui Nui:
https://mauinui.com/huberman 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
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