Huberman Lab - How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance
Andrew Huberman explores the relationship between exercise and brain health, emphasizing the benefits of both cardiovascular and resistance training. He highlights that exercise can improve brain function immediately and over the long term by increasing arousal and releasing neurochemicals like norepinephrine and BDNF. Huberman explains that cardiovascular exercises, whether high-intensity or long-duration, and resistance training can enhance cognitive performance and memory. He also discusses the role of osteocalcin, a hormone released by bones during exercise, in promoting brain health. Practical recommendations include incorporating various types of exercise, such as high-intensity interval training and resistance training, to optimize brain health and performance. Huberman also emphasizes the importance of doing challenging exercises to engage the anterior mid-cingulate cortex, which is linked to resilience and cognitive longevity.
Key Points:
- Incorporate both cardiovascular and resistance training weekly to enhance brain health.
- High-intensity interval training boosts cognitive performance through increased arousal.
- Osteocalcin, released during exercise, supports brain health and memory.
- Engage in exercises you dislike to stimulate the anterior mid-cingulate cortex for resilience.
- Ensure adequate sleep to maximize the brain benefits of exercise.
Details:
1. 🎙️ Introduction to Huberman Lab Podcast
- The podcast focuses on discussing science and science-based tools for everyday life.
- Hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine.
- The episode covers exercise and brain health, emphasizing brain longevity and performance, including the ability to learn new information.
2. 🏋️♂️ Exercise and Brain Health: Overview
- Resistance training and cardiovascular exercises, both short and long duration, have been shown to enhance brain function immediately and over time.
- Regular exercise significantly boosts learning, memory retention, and the brain's ability to acquire new information, with cumulative effects noted with consistent practice.
- Extensive studies highlight the relationship between various exercise forms and improved brain performance, emphasizing the cognitive benefits of a diverse exercise routine.
- For example, aerobic exercises like running or cycling have been linked to increased hippocampal volume, enhancing memory and spatial navigation.
- Resistance training, such as weight lifting, is associated with improved executive function and working memory, particularly in older adults.
3. 📚 Synthesizing Exercise Research for Brain Health
- Extensive research, including tens of thousands of studies, meta-analyses, and reviews, supports the positive effects of various exercises on brain health and performance.
- The synthesis aims to create a logical framework that uses neurobiological and endocrine mechanisms to explain the impact of exercise on brain health and longevity.
- Specific exercise recommendations for brain health and performance will be provided, potentially offering new insights to most readers, along with explanations of the underlying mechanisms.
- The section highlights the importance of understanding both the types of exercises and their specific neurobiological impacts to optimize brain health and longevity.
4. 📖 Upcoming Book: Protocols, an Operating Manual for the Human Body
- The book 'Protocols, an Operating Manual for the Human Body' provides actionable steps to optimize health aspects including sleep, motivation, creativity, gut microbiome, nutrition, exercise, and stress modulation.
- For exercise, the book offers tailored programs based on individual factors such as available time, age, health status, and desired cognitive outcomes, emphasizing the link between physical activity and brain health.
- It highlights the role of exercise in enhancing brain performance and details how the body-brain communication occurs during physical activities.
- The release was postponed from April to September 2025 to integrate the latest scientific research, ensuring the protocols align with current findings.
- Specific protocols include personalized sleep strategies to improve rest quality and innovative stress modulation techniques to enhance daily wellbeing.
- The book also delves into gut microbiome management, offering nutritional guidelines to foster a healthy digestive system and overall health improvement.
5. 🎓 Podcast Purpose and Sponsors
- The podcast is designed to provide zero-cost, consumer-accessible information about science and science-related tools.
- This effort is distinct from the host’s teaching and research roles at Stanford.
6. 🛋️ Sponsors: BetterHelp and Therapy Insights
- BetterHelp offers professional therapy entirely online with licensed therapists, emphasizing the importance of therapy as a component of overall health, akin to regular exercise.
- Key benefits of therapy include building trust, providing emotional and directed guidance, and gaining insights for personal and professional improvement.
- BetterHelp facilitates finding a resonant therapist, enhancing therapy's three main benefits: trust, support, and insight.
- The online nature of BetterHelp makes it time-efficient, eliminating the need for commuting or waiting, thus fitting easily into busy schedules.
- A promotional offer is available: 10% off the first month by visiting betterhelp.com/Huberman.
7. 🛏️ Sponsors: Helix Sleep and Sleep Quality
- Helix offers a two-minute quiz to customize mattresses to individual sleep needs, such as preferred sleeping position and temperature regulation.
- The Dusk mattress is highlighted as providing exceptional sleep quality, leading to dissatisfaction with other sleeping arrangements.
- Helix provides up to 25% off mattress orders through a specific promotional link.
8. 🧠 Defining Exercise Categories for Brain Performance
- Exercise is categorized into cardiovascular and resistance training, each impacting brain performance differently.
- Cardiovascular exercises include both short duration, high intensity workouts (30 seconds to 4 minutes) and longer duration, lower intensity activities (20 to 60 minutes), both maintaining elevated heart rates.
- Most studies emphasize the benefits of longer, lower intensity cardiovascular exercises on brain performance.
- Recent focus is on high intensity interval training (HIIT) and very short, high intensity 'sprints' for brain enhancement.
- Resistance training, though less studied, also contributes to brain performance by improving cognitive function and reducing age-related decline.
- Balancing both cardiovascular and resistance exercises may offer comprehensive benefits for brain health.
9. 🔍 Exploring Exercise Types and Brain Health
9.1. High-Intensity Exercise and Brain Health
9.2. Cardiovascular and Resistance Training
9.3. Resistance Training Studies
9.4. Exercise Studies and Brain Performance
9.5. High-Intensity and Steady-State Cardio
9.6. Physiological Effects of Exercise
9.7. Chronic Effects of Exercise on Brain Health
10. 🧠 Understanding Exercise, Arousal, and Learning
- Arousal enhances memory consolidation and learning by increasing autonomic arousal or alertness, which is beneficial for learning material if not excessive.
- Post-learning stress or arousal, such as the cold pressor test, significantly increases cortisol levels, enhancing memory retention for information.
- Elevations in autonomic arousal, indicated by increased cortisol or adrenaline, consistently lead to improved memory retention, detail recall, and logical processing of information.
- Increased autonomic arousal after learning material exposure enhances memory retention, akin to how traumatic events are memorable due to subsequent cortisol and adrenaline spikes.
- Additional studies show that moderate exercise post-learning can facilitate similar arousal effects, leading to improved cognitive performance and memory retention.
11. 🥗 Nutrition and Exercise Interplay
11.1. Autonomic Arousal and Enhanced Learning
11.2. AG1 Supplement Health Benefits
11.3. High-Protein David Bars
12. 💡 Timing and Effects of Exercise on Learning
- Exercise has been shown to enhance learning and memory when performed before, during, or after the learning process, with studies demonstrating that autonomic arousal at these times can improve learning outcomes.
- Different types of exercise, such as walking, running, cycling, or rowing, have been studied for their effects on learning, with positive results noted although studies specifically integrating exercise during learning are less common.
- Exercise benefits extend beyond physical health, significantly impacting brain health and cognitive performance, making it a strategic approach for improving learning efficacy.
- Implementing exercise routines aligned with learning sessions can enhance brain health and optimize learning results, supported by a range of studies demonstrating these benefits.
13. 🏃♂️ Impact of Exercise on Cognitive Performance
- Exercise, when performed before, during, or after learning, can significantly enhance cognitive performance by boosting arousal and memory retention.
- Research consistently shows improvements in recall, cognitive flexibility, and overall brain performance linked to exercise, particularly when closely timed with learning activities.
- High intensity interval training (HIIT) is particularly effective before or during cognitive tasks, enhancing performance through increased arousal and cerebral blood flow.
- HIIT sessions, characterized by maximum or near-maximum heart rates and elevated lactate levels, demonstrate the intensity needed for cognitive benefits.
- The 'four by four' program exemplifies effective HIIT, involving four-minute high-intensity intervals followed by rest, optimizing cognitive gains.
14. 🔄 Balancing Intensity and Cognitive Benefits
- Research indicates that cognitive performance declines when cognitive tasks are performed after two consecutive high-intensity interval training (HIIT) sessions due to a reduction in cerebral blood flow.
- It's critical to monitor the cumulative effect of exercise on cognitive tasks, as excessive high-intensity interval training can impair cognitive performance.
- The decline in cognitive performance is not due to the exercise itself but rather the cumulative impact of consecutive sessions, highlighting the importance of strategic exercise planning.
- Resistance training shares similar concerns; excessive intensity can impair focus and the ability to learn new information.
- Although high-intensity exercises increase cerebral blood flow and may benefit brain function long term, excessive exercise can lead to diminished immediate cognitive performance.
- Single bouts of high-intensity or resistance exercise can enhance episodic memory and executive function acutely, showcasing potential cognitive benefits when managed properly.
- 'Exercise snacks,' or short bursts of activity throughout the day, can have similar positive effects on cognitive performance as HIIT, offering an alternative strategy.
- A study with six-second all-out sprint intervals followed by one-minute rest periods showed improved cognitive performance, suggesting brief, intense exercises can yield immediate cognitive benefits.
- To optimize cognitive benefits from exercise, it's advisable to balance intensity and frequency, considering both immediate and long-term cognitive effects.
15. 🔬 Mechanisms of Arousal and Brain Performance
15.1. Enhanced Autonomic Arousal and Cognitive Performance
15.2. Designing Exercise for Brain Health
15.3. Exercise-Induced Catecholamine Release
15.4. Heart-Brain Communication via Autonomic Nervous System
15.5. Adrenaline's Role in Brain Alertness
15.6. Locus Coeruleus Activation and Norepinephrine Release
16. 🫀 Physiological Pathways in Exercise and Brain Health
- Norepinephrine release from the locus coeruleus elevates activity in brain areas such as the prefrontal cortex and hippocampus, promoting engagement and cognitive functions.
- Adrenaline from the adrenals, via the vagus and NST to the locus coeruleus, enhances brain activity, facilitating learning and attention.
- Exercise is shown to enhance energy levels by releasing norepinephrine, which increases both physical and mental energy and focus.
- Contrary to popular belief, exercise does not cause 'adrenal burnout' as the adrenals have sufficient capacity to manage stress and physical activity.
- Recent discoveries highlight biological pathways that use movement to engage adrenals, enhancing attention and focus through adrenaline release.
17. 🔬 Recent Discoveries in Exercise Physiology
- Recent research by Peter Strick and colleagues has identified three brain areas that communicate with the adrenals to release adrenaline, enhancing arousal and attention.
- These areas include cognitive regions, affective regions (related to emotions), and the motor network, which is responsible for movement.
- The motor network, particularly areas controlling core musculature and compound movements, most effectively triggers adrenaline release.
- Exercises involving compound movements like squats, deadlifts, and bench presses are recommended to maximize adrenaline and norepinephrine release, enhancing energy and focus.
- The newly discovered fast-acting neural pathways explain how exercise increases arousal, attention, and overall brain health, beyond just elevating heart rate.
18. 🔗 Communicating Body and Brain Benefits of Exercise
- The modern understanding of brain function and longevity includes the interaction between the brain and adrenals, impacting body and brain dynamics.
- Research supports that emotional and cognitive states can trigger adrenaline release via the adrenal medulla, providing an anatomical basis for stress responses.
- Engaging in physical exercise, especially movements involving core muscles and compound exercises, can increase energy through neurochemical outputs, similar to adrenaline boosts during high-energy workouts.
- The concept of mind-body control is supported, suggesting exercise can overcome resistance to physical activity and enhance mental energy and focus.
- Bones under mechanical stress during exercise release hormones like osteocalcin, which play a crucial role in memory and learning enhancement, showcasing the skeletal system's role in brain health.
- Specific studies have highlighted that osteocalcin levels increase with weight-bearing exercises, directly linking skeletal activity to cognitive improvements.
- To maximize the benefits of exercise on brain function, incorporating a mix of aerobic and resistance training is recommended, as it optimally stimulates both the adrenal and skeletal systems.
19. 🔍 Osteocalcin and Bone Health in Exercise
- Osteocalcin, a hormone released from bones during exercise, can cross the blood-brain barrier and promote neuron growth and connectivity in the hippocampus, potentially enhancing memory capacity.
- Exercise-induced osteocalcin may stimulate neuron growth in the dentate gyrus of the hippocampus, crucial for memory enhancement, though more research is needed to confirm this effect.
- BDNF (brain-derived neurotrophic factor), another growth factor increased by exercise, supports neuron growth and may also mediate brain health effects alongside osteocalcin.
- Exercise can counteract age-related hippocampal volume decline, thus enhancing memory and brain function.
- To promote brain health, exercise programs should include activities that load the skeleton, potentially increasing osteocalcin release.
- Jumping exercises, with controlled landings, could be particularly effective in promoting osteocalcin release, though this needs more systematic study.
- Incorporating jumping activities like high knees, double unders, or box jumps in exercise routines can support brain health, provided they are performed safely to prevent injury.
- Chronic effects of exercise on brain health include improved hippocampal size and structure, which enhance learning and memory.
20. 🔬 Exploring Lactate and Endurance Exercise
- The liver communicates with the brain via neural pathways and blood, influencing energy metabolism and brain state adjustments during exercise.
- Exercise affects multiple organs, altering their functions and releasing substances that impact brain function.
- Exercise enhances brain activity, improving learning and brain region growth, such as the hippocampus and prefrontal cortex.
- Exercise releases BDNF and nerve growth factor, enhancing neuron connections and activity-dependent stabilization of neurons.
- Lactate, produced during intense exercise, acts as an appetite suppressant and affects neuron activity in the hypothalamus.
- Lactate serves as a fuel for neurons during exercise, sparing glucose for cognitive work, enhancing focus and learning post-exercise.
- Lactate stimulates the blood-brain barrier, promoting its growth and stability, crucial for brain health and longevity.
21. 🏋️♀️ Practical Exercise Recommendations for Brain Health
- Astrocytes, a type of glial cell, play a critical role in brain function. They ensheath synapses and respond to neuronal activity by producing lactate, which neurons can use as fuel, sparing glucose. This process enhances brain health through increased Brain-Derived Neurotrophic Factor (BDNF) production.
- Exercise stimulates astrocytes to produce lactate, which serves as an alternative fuel for neurons and promotes mechanisms like BDNF that improve brain function and plasticity.
- High-intensity interval training (HIIT) and long-duration cardiovascular workouts enhance cerebral blood flow and overall brain health. It's recommended to include at least one HIIT session and one long-duration session per week.
- Zone two cardiovascular training, where one can still talk but not easily complete sentences, is emphasized for cardiovascular and brain health.
- A balanced exercise regimen should include resistance training along with cardiovascular workouts to maximize brain and bodily health benefits.
- A foundational fitness protocol involves three cardiovascular and three resistance training sessions weekly, with varying durations and intensities to suit individual schedules.
- Free resources, like newsletters, are available to help design personalized exercise programs.
22. 🏃♀️ Implementing Different Exercise Modalities
- High Intensity Interval Training (HIIT) should be incorporated at least once a week to enhance energy levels and cognitive function. This exercise modality is effective for quick fitness improvements and metabolic boosts.
- Exercise routines should be designed to minimize injury risk, ensuring sustained physical and mental health. Safety is paramount to prevent setbacks in fitness goals.
- Long Slow Distance (LSD) exercises are crucial for building endurance and improving cardiovascular health. They should be a staple in any balanced exercise routine.
- Time Under Tension (TUT) in resistance training is essential for muscle hypertrophy and strengthening neural pathways. It involves slowing down the eccentric phase of lifting to maximize muscle engagement.
- Incorporating TUT exercises supports brain health by promoting the release of beneficial molecules into the bloodstream, enhancing overall cognitive function.
- Optimal resistance training combines compound and isolation exercises to fully engage muscles, ensuring a balanced approach to strength building.
- Explosive movements, such as jumping with an eccentric landing, should be included to improve functional strength and coordination, mimicking real-life activities that require quick bursts of power.
23. 🔄 Detraining and Its Effects on Brain Health
23.1. Detraining Effects
23.2. Mechanisms of Detraining
24. 💤 Exercise, Sleep, and Brain Performance
- After about 10 days without exercise, brain health starts to suffer.
- Exercise improves brain function and health by increasing arousal and deploying BDNF and osteocalcin, and also by enhancing sleep.
- Many studies show sleep mediates many positive effects of exercise on brain performance and long-term brain health.
- Adequate sleep is crucial; it's not enough to just exercise.
- For detailed sleep optimization, resources are available at hubermanlab.com.
- Exercise after one night of poor sleep can offset negative effects of sleep deprivation on brain performance and health, but should not be a regular compensation method.
- Exercise should not be too intense after poor sleep to avoid immune suppression and injury, as sleep deprivation increases injury risk.
- High intensity interval training (HIIT) can improve the amount of deep sleep, especially if done early in the day.
- Early day activities that increase autonomic arousal, like getting bright light exposure, can enhance sleep quality, especially REM sleep.
- REM sleep is critical for learning, memory, and emotional regulation; deprivation can increase emotional sensitivity and pain.
- Exercise, especially high intensity, early in the day improves sleep and, consequently, brain performance and learning.
25. 🧠 Super-Agers and Brain Resilience
25.1. Importance of Anterior Mid Cingulate Cortex
25.2. Strategies for Enhancing Brain Resilience
26. 🏆 The Challenge of Anterior Mid-Cingulate Cortex Activation
- Spontaneous anterior mid-singulate cortex activity predicts grit, which is the ability to lean into challenges and is associated with persistence and willingness to exert effort.
- Activation of the anterior mid-singulate cortex is linked with increased effort estimation and effort exertion, indicating its role in evaluating and responding to challenges.
- Functional MRI studies reveal that anterior mid-singulate cortex stimulation increases the will to persevere, highlighting its critical function in persistence and grit.
- Engaging in activities that are psychologically and physically challenging at least once a week can improve brain function and health, as it activates the anterior mid-singulate cortex.
- Examples of such challenging activities include deliberate cold exposure, which increases catecholamine release and activates the anterior mid-singulate cortex, enhancing perseverance and willpower.
27. 🙏 Conclusion and Ways to Support Huberman Lab Podcast
- Subscribing to the YouTube channel is a zero-cost way to support the podcast.
- Following the podcast on Spotify and Apple and leaving up to a five-star review is encouraged.
- Checking out sponsors mentioned in the episode is the best way to support the podcast.
- Listeners can leave comments and questions on YouTube, which are read by the host.
- Following Huberman Lab on social media platforms like Instagram, X (formerly Twitter), Facebook, Threads, and LinkedIn is recommended for additional science-related content.
- The Neural Network newsletter is a zero-cost monthly newsletter offering podcast summaries and protocols on various topics such as sleep optimization and dopamine regulation.
- To subscribe to the newsletter, visit hubermanlab.com, go to the menu tab, scroll down to newsletter, and enter your email. The email is kept confidential and not shared.