Running Changes Your Brain, let me explain.

Summary

This video explores the surprising ways running impacts the brain, debunking the myth that endorphins cause 'runner's high' and revealing the role of endocannabinoids. It delves into how running can stimulate the growth of new brain cells, particularly in the hippocampus, improving memory, mood, and learning. The video also discusses the long-term benefits of running, such as enhancing blood supply to the brain and potentially preventing age-related cognitive decline. Practical advice is given on incorporating running into a routine for optimal cognitive benefits.

Takeaways

• 🏃 Running impacts the brain in various ways beyond the 'Runner's High' and endorphins, which are commonly misunderstood.
• 🧠 Endorphins, previously thought to cause the 'Runner's High', cannot cross the blood-brain barrier, so their effects on the brain are indirect.
• 🌱 New brain cells can be grown even in 90-year-olds, and running can influence the growth of these cells, specifically in the hippocampus.
• 🚀 The 'Runner's High' is actually associated with increased endocannabinoids, not endorphins, which act as natural mood elevators.
• 🏃‍♂️ Running stimulates the production of brain-derived neurotrophic factor (BDNF), which is crucial for neuron growth and cognitive function.
• 🧐 The hippocampus is responsible for learning, memory encoding, and mood regulation, and running can enhance its function by increasing neurogenesis.
• 💡 BDNF acts as a signal for the brain to grow new neurons, especially in the hippocampus, which can improve memory, mood, and learning ability.
• 🏋️‍♂️ Muscle and liver activity during running release myokines and lactate, respectively, which signal the brain to increase BDNF production.
• 👴 Age-related cognitive decline may be linked more to reduced blood supply to the brain rather than the inability to produce new neurons.
• 🌟 Running can improve blood supply to the brain by stimulating the production of vascular endothelial growth factor, which promotes the growth of new blood vessels.
• 🔄 Incorporating running into daily life can be done sustainably by considering the timing, frequency, duration, and intensity of runs to maximize cognitive benefits.

Q & A

What is the common misconception about runner's high?

The common misconception is that runner's high is caused by endorphins. However, research has shown that endorphins cannot enter the brain, so they cannot be responsible for runner's high.

What actually causes runner's high if not endorphins?

Runner's high is actually caused by endocannabinoids, which are intrinsic marijuana-like compounds in the body that increase during exercise, leading to the euphoric feeling associated with runner's high.

How does running impact neurogenesis in the hippocampus?

Running stimulates the release of Brain-Derived Neurotrophic Factor (BDNF), which promotes neurogenesis in the hippocampus, leading to improved memory, learning, and mood regulation.

What is BDNF and why is it important?

BDNF stands for Brain-Derived Neurotrophic Factor. It's like 'Miracle Grow' for the brain, signaling the hippocampus to produce new neurons, which enhances memory, learning, and mood regulation.

How does exercise affect cognitive decline related to aging?

Exercise, particularly running, improves blood supply to the brain, which can help prevent age-related cognitive decline by ensuring that new and existing neurons receive the necessary nutrients.

Why is improving blood supply to the brain crucial for preventing cognitive decline?

Improving blood supply ensures that the brain receives adequate nutrients and oxygen, which helps maintain healthy neurons and prevents conditions like Alzheimer's disease and age-related cognitive decline.

How can one incorporate running into their routine to maximize cognitive benefits?

To maximize cognitive benefits, it's suggested to run in the morning before engaging in cognitive tasks. This helps leverage the hippocampus's increased activity post-run, enhancing focus, memory, and mood.

What are the recommended durations and frequencies for running to sustain cognitive benefits?

The video suggests running for about 30 minutes, two to three times a week. This duration is effective for cognitive benefits and is sustainable over time.

What is the significance of Zone 2 cardio in the context of running?

Zone 2 cardio is a level of intensity where you cannot hold a conversation while running. This intensity is suggested to optimize aerobic benefits without needing to measure specific heart rates.

Can weightlifting offer similar cognitive benefits as running?

Weightlifting does not provide the same cognitive benefits as aerobic exercise like running. The video suggests that aerobic activities like running, cycling, or rowing are necessary for those benefits, but it leaves open the possibility of exploring the cognitive benefits of weightlifting in a future video.