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October 3, 2024 • 1hr 6min
Change Your Brain: #1 Neuroscientist’s Exercise Protocol for Peak Energy and Focus
The Mel Robbins Podcast
In this episode, Mel Robbins interviews world-renowned neuroscientist Dr. Wendy Suzuki about the profound impacts of exercise on brain health and function. Dr. Suzuki is the Dean of the College of Arts and Sciences at New York University and a leading researcher in memory, brain plasticity, and the effects of physical activity on the brain. She shares groundbreaking research and practical tips for improving brain health through simple lifestyle changes.
Change Your Brain: #1 Neuroscientist’s Exercise Protocol for Peak Energy and Focus
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Key Takeaways
- Moving your body for just 10 minutes releases a flood of beneficial neurochemicals in your brain, including dopamine, serotonin, noradrenaline, endorphins, and growth factors
- Regular exercise improves mood, focus, memory, and overall brain health by promoting positive neuroplasticity
- The hippocampus and prefrontal cortex are most susceptible to aging and neurodegenerative diseases, but exercise helps protect and strengthen these areas
- Aerobic exercise 3 times a week for 45 minutes can produce noticeable brain benefits in just 3 months
- Any movement counts - walking, dancing, gardening etc. The key is to find enjoyable ways to incorporate more movement into your daily life
- Ending showers with 20-30 seconds of cold water provides an adrenaline boost that increases energy and focus
- Social connection is the #1 factor for longevity, so exercising with others can multiply the benefits
- It's never too late to start exercising and experience brain-boosting effects
- Emotional resonance helps form stronger memories, even in those with cognitive decline
Introduction
In this episode, Mel Robbins interviews world-renowned neuroscientist Dr. Wendy Suzuki about the profound impacts of exercise on brain health and function. Dr. Suzuki is the Dean of the College of Arts and Sciences at New York University and a leading researcher in memory, brain plasticity, and the effects of physical activity on the brain. She shares groundbreaking research and practical tips for improving brain health through simple lifestyle changes.
Topics Discussed
Dr. Suzuki's Journey to Studying Exercise and the Brain (14:38)
Dr. Suzuki describes how her own experience with exercise transformed her life and led her to study its effects on the brain:
- While trying to get tenure, she became isolated and unhealthy from overworking
- A river rafting trip inspired her to start exercising regularly
- She noticed improvements in her mood, focus and grant-writing abilities after 1.5 years of consistent exercise
- This personal transformation sparked her scientific interest in how exercise affects the brain
"I had this thought that went through my brain that had never gone through my brain before, which was, 'Gee, grant writing went well today. That was good. That was a good session.'" - Dr. Wendy Suzuki
The Neurochemical Effects of Exercise (37:45)
Dr. Suzuki explains the immediate effects of exercise on the brain:
- Even a 10-minute walk releases a "flood of neurochemicals" in the brain
- This includes dopamine, serotonin, noradrenaline, endorphins, and growth factors
- She calls this a "neurochemical bubble bath for your brain"
- These chemicals improve mood, focus, and promote brain growth
- Regular exercise creates an ongoing "bubble bath" effect
How Exercise Improves Focus (41:02)
Dr. Suzuki details how exercise enhances focus and attention:
- Improved focus is one of the most consistently reported effects of exercise on the brain
- It impacts the prefrontal cortex, though the exact mechanism is not fully understood
- A 10-minute walk provides an immediate boost to focus
- Long-term regular exercise raises baseline levels of focus and attention
- This is likely due to increased synapses in the prefrontal cortex
Exercise and Energy Levels (42:09)
Dr. Suzuki explains why exercise increases energy levels:
- The flood of dopamine and serotonin likely contributes to increased energy
- Studies show that exercise improves motivation to exercise more
- Starting the day with exercise primes the brain for better performance
- Combining exercise with a cold shower provides an extra boost of adrenaline and energy
Cold Shower Technique for Energy Boost (44:09)
Dr. Suzuki shares her personal technique for an energy boost:
- End showers with 20-30 seconds of maximum cold water
- This provides a natural adrenaline boost
- The initial shock is intense but becomes easier with practice
- The energy boost lasts for hours afterward
Exercise and Memory Improvement (48:17)
Dr. Suzuki explains how exercise enhances memory function:
- Aerobic activity that raises heart rate is crucial for memory benefits
- Exercise releases growth factors that stimulate the hippocampus
- This promotes the growth of new brain cells in the hippocampus
- New brain cells integrate into memory circuits, improving overall function
- Benefits long-term memory for facts and events, as well as spatial memory
Exercise and Brain Health in Aging (51:17)
Dr. Suzuki discusses how exercise can protect the brain as we age:
- The prefrontal cortex and hippocampus are most vulnerable to aging and neurodegenerative diseases
- Regular exercise strengthens these areas, potentially staving off cognitive decline
- It's never too late to start - even those with mild cognitive impairment can see benefits from exercise
Recommended Exercise Regimen (53:20)
Dr. Suzuki provides specific exercise recommendations based on her research:
- For those who are sedentary: 45 minutes of aerobic exercise, 3 times per week
- This produced noticeable brain benefits in just 3 months
- For those already exercising 2-3 times per week: increasing frequency leads to more brain changes
- Any movement counts - walking, dancing, gardening etc.
- The key is finding enjoyable ways to incorporate more movement into daily life
Exercise for Those with Limited Mobility (56:15)
Dr. Suzuki offers suggestions for those with mobility limitations:
- Focus on increasing whatever movement is possible
- Walking short distances, taking stairs when possible
- Wheelchair users can get aerobic benefits from self-propelling
- The key is to start small and gradually increase activity
Exercise, Longevity and Disease Prevention (58:52)
Dr. Suzuki discusses how exercise impacts longevity and health:
- Social connection is the #1 factor for longevity
- Exercising with others can provide both physical and social benefits
- Regular exercise improves cardiovascular health and reduces disease risk
- Combining exercise with social interaction maximizes health benefits
Personal Story: The Power of Emotional Connection (1:00:52)
Dr. Suzuki shares a deeply personal story about her father's dementia diagnosis and the importance of emotional connection:
- Her father began showing signs of spatial memory loss, indicating hippocampal issues
- This led her to prioritize spending time with him and creating emotional connections
- She initiated saying "I love you" to her parents for the first time as adults
- Despite his dementia, her father remembered this new habit due to its emotional significance
- This experience highlighted the power of emotional resonance in forming memories, even in those with cognitive decline
"Emotional resonance makes hippocampal-dependent memories stick. And his hippocampus was not working well, but the emotional resonance of his adult daughter asking for the very first time to say 'I love you,' it formed a new memory in my dad." - Dr. Wendy Suzuki
Conclusion
Dr. Suzuki's research and personal experiences highlight the profound impact that simple lifestyle changes can have on brain health and overall well-being. Regular exercise, even in small amounts, can significantly improve mood, focus, memory, and protect against cognitive decline. By combining physical activity with social connection and emotional engagement, we can maximize the benefits for our brains and our lives. The key is to find enjoyable ways to incorporate more movement into our daily routines and to nurture meaningful connections with others. Dr. Suzuki's message empowers listeners to take control of their brain health and create positive changes, regardless of their current fitness level or age.