Understand & Improve Memory Using Science-Based Tools | Huberman Lab Podcast #72

Exercise Benefits

Cardiovascular exercise plays a crucial role in enhancing cognitive performance and memory. Andrew Huberman highlights research by Wendy Suzuki that shows how exercise strengthens synapses and neural circuits, particularly in the dentate gyrus, a part of the hippocampus involved in memory formation 1. This process, known as neurogenesis, is stimulated by consistent cardiovascular activity, which improves blood flow and supports the creation of new neurons. Huberman suggests that engaging in 180 to 200 minutes of moderate cardiovascular exercise weekly can significantly benefit memory and learning 1.

Cardiovascular exercise can increase the proliferation of new neurons in this structure.

--- Andrew Huberman

Additionally, the timing of exercise can influence its cognitive benefits. Exercising within two hours before or after learning can enhance memory retention, with the best results occurring when exercise follows a learning session, especially if it involves high adrenaline spikes 2.

   

Osteocalcin Role

Osteocalcin, a hormone released from bones during exercise, plays a pivotal role in improving hippocampal function and cognitive abilities. Huberman explains that osteocalcin travels through the bloodstream to the brain, enhancing the electrical activity and connectivity within the hippocampus, which is essential for memory formation 3. This hormone not only supports brain function but also regulates other bodily processes, such as bone growth and hormone production.

Osteocalcin is involved in bone growth itself. It's involved in hormone regulation.

--- Andrew Huberman

Load-bearing exercises, like running or weightlifting, are particularly effective in inducing osteocalcin release. This process underscores the brain-body connection, where physical movement signals the brain to update its neural circuitry, thereby maintaining cognitive health 4.