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

Neurochemicals

Exercise plays a crucial role in enhancing brain health through the release of neurochemicals like BDNF and osteocalcin. Andrew Huberman explains that osteocalcin, released from bones during mechanical stress, significantly impacts learning and memory by promoting neurogenesis in the hippocampus 1. This process is further supported by BDNF, which stabilizes and grows neuronal connections when neurons are active 2.

Osteocalcin is an incredible molecule.

--- Andrew Huberman

Incorporating exercises that load the skeleton, such as jumping, can enhance these effects, making them vital for brain health and performance 3.

   

Blood Flow

Exercise enhances brain health by improving cerebral blood flow and oxygenation, which are crucial for cognitive function. Andrew Huberman highlights that lactate, produced during intense exercise, serves as a preferred fuel for neurons and stimulates the release of VEGF, promoting the integrity of the blood-brain barrier 4. This barrier is essential for protecting the brain from harmful substances and maintaining cognitive health.

Lactate stimulates the release of something called VEGF.

--- Andrew Huberman

Additionally, the vagus nerve plays a role in regulating blood flow and alertness during exercise, further supporting brain function 5.

   

Cognitive Gains

The cognitive benefits of exercise are both immediate and long-term, enhancing memory, focus, and executive function. Andrew Huberman notes that high-intensity interval training can lead to significant improvements in cognitive performance, even with short bursts of activity 6. This is largely due to increased autonomic arousal, which boosts focus and cognitive flexibility.

You can do very brief, very intense bouts of exercise.

--- Andrew Huberman

Exercise also promotes the release of osteocalcin and BDNF, which support memory and learning by enhancing neuronal growth and connectivity in the hippocampus 7.