Miracle Grow for the Brain

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.”

― Gautama Buddha

Do you perceive taking care of your body as a chore? A luxury? Something you're too tired for today but you'll get to "eventually"?

Maybe you're not starting because you're not sure where to start?

Don't know which exercises to do, how often, how long, how far?

Get started, push too hard, then get discouraged "is this what it takes to get healthy?!"

My recommendation - start exactly where you are. Do what you can today, maybe even 65% of what you're capable of doing.

Repeat again tomorrow.

See if you can keep that going for 5 days, 20 days, 50 days.

EVERY EFFORT THAT YOU INVEST IN YOUR HEALTH IS THE WORK THAT MAKES YOU BETTER.

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As I stride into my mid-30s, the notion of a long and healthy life is ever present in my mind.

Since my 20s, my behaviors have changed dramatically - from binge drinking, blackouts, and street fights to basically no alcohol at all.

I'm prioritizing sleep, family time, close relationships, meaningful work, and my physical and mental health. In a way I used to mock, honestly.

My time in the gym and working on my diet has evolved beyond aesthetics or feelings of superiority to ones of intrinsic pleasure, health, creative expression, and the strong desire to teach.

The MIND has become an obsession over the last decade. Partially because I love studying human performance but mostly as a means of addressing a litany of my own issues (anybody else got those?).

If you're like me, the science behind a healthy lifestyle is absolutely fascinating. Learning how to implement in this crazy modern world only boosts the intrigue.

It's a puzzle - how can I build a life that somehow allows me to excel in all domains? What does it even mean to EXCEL?

Anyway, over the last 10 years of constant study, testing, and implementation, this little powerhouse protein kept coming up.

It's called Brain-Derived Neurotrophic Factor (BDNF) - colloquially known as Miracle Grow for the Brain.

BDNF is a powerhouse because of it play many different roles. One role of particular interest is how BDNF increases Neurogeneisis (the process of new neural connections forming in the brain).?

Why do we care about BDNF? Well, three reasons.

1. Long-term benefit: Higher levels of BDNF are correlated with REDUCED risk of developing dementia 1
2. Right now benefit: BDNF helps reduce feelings of anxiety and depression2
3. Exercise, specifically High Intensity exercise, has been shown to spike BDNF levels2

What does this tell us?

If you want to improve your mental state and cognitive performance right now AND grow into your old years and retain your cognitive abilities - memory, learning, mental health, etc.

You'd better get in your cardio!

There's a lot of hype on the socials right now about cardio not being an effective tool for weight loss. That may or may not be fully true.

I'd like to add another layer - cardio may be most beneficial for your mind rather than as a weight loss tool.

Here's a simple framework, as outlined by many in health and wellness field:

Zone 2 Cardio (consistent exercise at 60-70% of your Heart Rate Max)

• Target Four 45 to 60 minute Zone 2 cardio workouts per week

Zone 5 Cardio (short, intense bouts of effort (5-30 seconds) at 90-100% of your Heart Rate Max)

• Target Two bouts 4 minutes of work with 8-12 minutes of rest per week
• E.g. Sprint on a bike for 30 seconds, slow peddle for 3 minutes.; repeat 3 more times

The benefits of implementing this simple framework consistently will do your body and mind absolute wonders.

Oh, and of course, the other familiar components are there too: diet, social connection, sun exposure, managing the balance of eustress and distress, etc.

That's for another day.

In Health,

Geoff

1. https://translationalneurodegeneration.biomedcentral.com/articles/10.1186/s40035-022-00279-0
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915811/