From: hubermanlab
Exercise is widely recognized for its myriad benefits on general health, particularly when it comes to maintaining and enhancing brain health. Dr. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, elaborates on the complex mechanisms by which exercise impacts brain performance and longevity, which include structured physical activity’s effects on cognitive functions, learning capabilities, and the overall health of the brain. Below is a detailed description of these mechanisms.
The Neural Pathways of Exercise and Brain Function
Autonomic Arousal and Neurochemistry
Exercise stimulates autonomic arousal, a state of heightened alertness that enhances cognitive and learning capabilities. This state is accompanied by an increase in adrenaline (epinephrine) levels in the body, which, although it does not cross the blood-brain barrier, activates the vagus nerve [00:17:16]([00:17:16]). This nerve conveys signals that prompt the locus coeruleus—a key brain area in releasing norepinephrine, which enhances alertness and readiness for learning motivation and satisfaction [00:39:22]([00:39:22]).
Exercise-Induced Neurotransmitter Release
During exercise, levels of certain neurotransmitters such as dopamine, epinephrine, and norepinephrine increase, facilitating focus and motivation. Notably, the norepinephrine released by the locus coeruleus helps augment this state of heightened cognitive function, making it more accessible for the brain’s various regions optimal fat burning [00:42:36]([00:42:36]).
Growth Factors and Neuroplasticity
Brain-Derived Neurotrophic Factor (BDNF)
Exercise is known to stimulate the production of brain-derived neurotrophic factor (BDNF), a critical protein for the maintenance and growth of neurons and synapses. BDNF is essential for neuroplasticity, which allows the brain to form new neuronal connections and improve learning and memory adaptive learning [00:58:46]([00:58:46]).
Osteocalcin from Bone Activity
When bones undergo mechanical stress during exercise, they release the hormone osteocalcin. This hormone travels to the brain, where it supports the formation of neurons and strengthens brain structures associated with memory, particularly in the hippocampus [00:57:02]([00:57:02]).
Metabolic Pathways and Energy Utilization
Lactate as a Brain Fuel
High-intensity exercise results in the production of lactate, which can serve as an essential fuel for the brain, complementing glucose usage and enhancing cognitive function. Lactate also plays a role in facilitating neuroplasticity by promoting the release of growth factors such as BDNF and nurturing the structural integrity of the blood-brain barrier brain health [01:06:02]([01:06:02]).
Liver-Brain Communication
The liver not only plays a pivotal role in metabolic functions but it also communicates energetically with the brain. During exercise, the liver’s actions on metabolism affect brain function by altering fuel availability, thereby conditioning the brain to adapt to varying physical demands insulin sensitivity [01:02:08]([01:02:08]).
Conclusion
The mechanisms through which exercise impacts brain health and functionality are multi-faceted, encompassing neurochemical, hormonal, neural, and metabolic processes. The strategic combination of high-intensity interval training, resistance training, and cardiovascular exercise are recommended to fully harness these brain benefits. These practices not only enhance immediate cognitive performance but also contribute to long-term brain health improvements, potentially slowing age-related cognitive decline and preserving brain function.
These insights allow for a tailor-fit exercise regimen that respects individual health needs and optimizes brain performance and longevity through strategic physical activity.