In this episode, I discuss how different forms of <a href="https://www.hubermanlab.com/topics/fitness-and-recovery">exercise</a> 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 <a href="https://www.hubermanlab.com/topics/neuroplasticity-and-behavior-change">neuroplasticity</a> and enhance <a href="https://www.hubermanlab.com/topics/learning-and-memory">learning</a>.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 <a href="https://www.hubermanlab.com/episode/how-to-use-exercise-to-improve-your-brains-health-longevity-performance">hubermanlab.com</a>.Pre-order Andrew's upcoming book, Protocols: <a href="https://go.hubermanlab.com/protocols">https://go.hubermanlab.com/protocols</a><h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>BetterHelp: <a href="https://betterhelp.com/huberman">https://betterhelp.com/huberman</a>Helix Sleep: <a href="https://helixsleep.com/huberman">https://helixsleep.com/huberman</a>David: <a href="https://davidprotein.com/huberman">https://davidprotein.com/huberman</a>Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a>Maui Nui: <a href="https://mauinui.com/huberman">https://mauinui.com/huberman</a><h2>Timestamps</h2>00:00:00 Exercise, Brain Health & Performance; Protocols Book00:04:03 Sponsors: BetterHelp & Helix Sleep00:06:55 Brain Health, Cardiovascular & Resistance Training00:11:51 Exercise & Positive Impact on Brain Performance; Arousal00:18:20 Learning & Arousal00:23:18 Sponsors: AG1 & David00:26:01 Exercise & Acute Learning00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline00:48:20 Tool: Core, Compound Movements; Mind-Body Connection00:53:58 Sponsor: Function00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training01:19:54 Sponsor: Maui Nui01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training01:25:30 Injury & Exercise, Illness01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a>

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

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