{"id":1353,"date":"2026-06-13T07:00:31","date_gmt":"2026-06-13T07:00:31","guid":{"rendered":"https:\/\/optimalfitness-health.com\/?p=1353"},"modified":"2026-06-13T07:00:31","modified_gmt":"2026-06-13T07:00:31","slug":"how-to-use-exercise-to-improve-your-brains-health-longevity-performance","status":"publish","type":"post","link":"https:\/\/optimalfitness-health.com\/?p=1353","title":{"rendered":"How to Use Exercise to Improve Your Brain\u2019s Health, Longevity &amp; Performance"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/J2oqi41dCNc\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.<\/p>\n<p>I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.<\/p>\n<p>The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.<\/p>\n<p>Find show notes with articles, resources and more: https:\/\/go.hubermanlab.com\/MNDX54b<\/p>\n<p>Pre-order Andrew&#8217;s upcoming book, Protocols: https:\/\/go.hubermanlab.com\/protocols<\/p>\n<p>*Thank you to our sponsors*<br \/>\nAG1: https:\/\/drinkag1.com\/huberman<br \/>\nBetterHelp: https:\/\/betterhelp.com\/huberman<br \/>\nHelix Sleep: https:\/\/helixsleep.com\/huberman<br \/>\nDavid: https:\/\/davidprotein.com\/huberman<br \/>\nFunction: https:\/\/functionhealth.com\/huberman<br \/>\nMaui Nui: https:\/\/mauinui.com\/huberman<\/p>\n<p>*Follow Huberman Lab*<br \/>\nInstagram: https:\/\/www.instagram.com\/hubermanlab<br \/>\nThreads: https:\/\/www.threads.net\/@hubermanlab<br \/>\nX: https:\/\/x.com\/hubermanlab<br \/>\nFacebook: https:\/\/www.facebook.com\/hubermanlab<br \/>\nTikTok: https:\/\/www.tiktok.com\/@hubermanlab<br \/>\nLinkedIn: https:\/\/www.linkedin.com\/in\/andrew-huberman<br \/>\nWebsite: https:\/\/www.hubermanlab.com<br \/>\nNewsletter: https:\/\/www.hubermanlab.com\/newsletter<\/p>\n<p>*More Huberman Lab*<br \/>\nHuberman Lab Premium: https:\/\/go.hubermanlab.com\/premium<br \/>\nHuberman Lab Merch: https:\/\/go.hubermanlab.com\/merch<\/p>\n<p>*Timestamps*<br \/>\n00:00:00 Exercise, Brain Health &amp; Performance; Protocols Book<br \/>\n00:04:03 Sponsors: BetterHelp &amp; Helix Sleep<br \/>\n00:06:55 Brain Health, Cardiovascular &amp; Resistance Training<br \/>\n00:11:51 Exercise &amp; Positive Impact on Brain Performance; Arousal<br \/>\n00:18:20 Learning &amp; Arousal<br \/>\n00:23:18 Sponsors: AG1 &amp; David<br \/>\n00:26:01 Exercise &amp; Acute Learning<br \/>\n00:29:16 Tool: High-Intensity Training &amp; Cognitive Flexibility; Over-Training<br \/>\n00:33:32 Long-Term Brain Health; Tool: Exercise \u201cSnacks\u201d, Cognitive Performance<br \/>\n00:36:57 Exercise, Brain &amp; Body Energy, Adrenaline, Norepinephrine<br \/>\n00:44:08 Adrenal \u201cBurnout\u201d?; Exercise to Increase Energy, Adrenaline<br \/>\n00:48:20 Tool: Core, Compound Movements; Mind-Body Connection<br \/>\n00:53:58 Sponsor: Function<br \/>\n00:55:45 Bones, Osteocalcin, BDNF &amp; Hippocampus; Tool: Jump Training<br \/>\n01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF &amp; Activity<br \/>\n01:05:06 Lactate, Astrocytes &amp; Brain Function; VEGF &amp; Brain Health<br \/>\n01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training<br \/>\n01:19:54 Sponsor: Maui Nui<br \/>\n01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training<br \/>\n01:25:30 Injury &amp; Exercise, Illness<br \/>\n01:28:09 Sleep; Injury, Sleep-Deprivation &amp; Exercise<br \/>\n01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit &amp; Persistence<br \/>\n01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow<br \/>\n01:47:39 Zero-Cost Support, YouTube, Spotify &amp; Apple Follow &amp; Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter<\/p>\n<p>#HubermanLab #Science #Exercise <\/p>\n<p>Disclaimer &amp; Disclosures: https:\/\/www.hubermanlab.com\/disclaimer<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":1354,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/optimalfitness-health.com\/?p=1353\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Use Exercise to Improve Your Brain\u2019s Health, Longevity &amp; 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