Huberman Lab

How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance

2448 snips
Jan 6, 2025
Discover how various forms of exercise boost brain health and cognitive performance in both the short and long term. Uncover the neurochemicals that enhance alertness and learning, and learn the best times and types of exercise to maximize brain benefits. The role of osteocalcin and brain-derived neurotrophic factor in neuroplasticity is explored, alongside the surprising advantages of jumping exercises. Additionally, find out how exercise can improve recovery after poor sleep and enhance cognitive resilience.
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ADVICE

Exercise and Learning

  • Exercise before, during, or after learning to boost brainpower.
  • Tailor exercise timing to your schedule for optimal learning.
INSIGHT

Arousal's Broad Cognitive Benefits

  • Exercise-induced arousal enhances various cognitive functions, including recall and flexibility.
  • This effect holds regardless of exercise type or learning material.
ADVICE

HIIT and Cognitive Performance

  • High-intensity interval training (HIIT) enhances cognitive flexibility.
  • Avoid multiple HIIT sessions daily, as they can reduce cerebral blood flow and hinder learning.
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