Best Exercises for Brain Health, Performance & Motivation | Dr. Andrew Huberman

Summary

The video discusses practical steps to optimize brain health through exercise. It emphasizes the importance of including resistance training, cardiovascular workouts (both high-intensity interval training and long slow distance training), time under tension exercises, and explosive movements with eccentric control. These activities are shown to boost brain function, improve mental resilience, and help maintain cognitive health as we age. The video also highlights the importance of pushing oneself through challenging exercises to stimulate brain regions like the anterior mid-singulate cortex, known for supporting cognitive resilience and brain volume preservation in superagers.

Takeaways

• 😀 Resistance training (body weight, free weights, machines) and cardiovascular training should be included in your weekly exercise regimen for brain and body health.
• 😀 At least one session of long slow distance (Zone 2) cardio should be incorporated each week to enhance cerebral blood flow and brain function.
• 😀 High-intensity interval training (HIIT) should be done at least once per week to boost cardiovascular and brain health.
• 😀 Resistance training should include a focus on time under tension, emphasizing muscle contraction, which helps improve brain health by activating nerve-to-muscle pathways.
• 😀 Time under tension training promotes the release of molecules that support brain health and function both in the short and long term.
• 😀 Explosive jumping and eccentric control exercises, such as controlled jumps or landing exercises, should be part of your routine to release osteocalcin and improve brain health.
• 😀 Safety is key when incorporating new exercises, especially those involving explosive movements, to prevent injury and maintain consistent training.
• 😀 Brain health deteriorates when training ceases for an extended period, with significant decreases in brain oxygenation after 10 days of no exercise.
• 😀 A mix of resistance training, cardio, and time under tension exercises can be integrated into your current workout plan without adding extra time, boosting both physical and brain health.
• 😀 Superagers, who maintain brain volume well into old age, engage in challenging exercises that push their limits, including those they prefer to avoid.
• 😀 The anterior midcingulate cortex is activated during challenges, including difficult exercise, and its growth helps prevent cognitive decline associated with aging.

Q & A

Why is it important to include both resistance training and cardiovascular training in a weekly exercise routine?

Including both resistance training and cardiovascular training in a weekly routine benefits both brain health and bodily health. Resistance training improves muscle strength and neural connections, while cardiovascular training enhances cerebral blood flow, aerobic capacity, and overall brain function.

What are the benefits of long slow distance (zone 2) cardio training for brain health?

Long slow distance cardio training improves cerebral blood flow and supports brain health by enhancing cardiovascular health. This type of exercise also helps in maintaining overall brain function over time.

What is high-intensity interval training (HIIT) and why should it be included in weekly exercise routines?

High-intensity interval training (HIIT) involves short bursts of intense exercise followed by rest. It boosts cardiovascular fitness and enhances brain function by rapidly elevating the heart rate, leading to improved brain oxygenation and performance.

What are the key considerations when choosing an HIIT workout to avoid injury?

It’s important to select an HIIT workout that can be performed safely and without risk of injury. Choose exercises that suit your fitness level and avoid pushing beyond your limits, as injury can severely hinder brain and bodily health.

How does time under tension (TUT) during resistance training benefit brain health?

Time under tension (TUT) training, where muscles are contracted for longer periods, stimulates neural pathways and promotes the release of molecules that positively impact brain health. It also aids in muscle growth and strength development.

Why should resistance training include time under tension (TUT) exercises?

Incorporating time under tension exercises into resistance training helps improve neuromuscular activation and supports brain health. This training method enhances muscle contraction control, contributing to both physical and cognitive improvements.

What role does eccentric landing and explosive jumping play in physical training?

Explosive jumping and eccentric landing, such as jumping off boxes and controlling the descent, strengthen bones, improve coordination, and support brain health by releasing beneficial molecules like osteocalcin and brain-derived neurotrophic factor (BDNF).

How can explosive jumping and eccentric training be incorporated safely into a workout routine?

To incorporate explosive jumping and eccentric training safely, start with low-impact exercises or lower jumps and progress gradually. Focus on controlled, slow landings to prevent injuries and enhance skeletal and neural benefits.

What happens to brain health when regular exercise is stopped for an extended period?

When exercise is stopped for around 10 days or more, brain oxygenation levels decrease, and markers indicating poor brain health start to appear. Reintroducing exercise can quickly reverse these effects, benefiting brain health in the short term.

What is the 'foundational fitness protocol' and how does it relate to maintaining brain health?

The 'foundational fitness protocol' is a balanced exercise program that includes three cardiovascular and three resistance training sessions per week. This routine supports brain health by combining different types of exercise that improve both cognitive and physical performance.