Get Moving: Biohack the Brain With Regular Exercise

Physical fitness isn’t the only reason incorporating exercise every day is a must

Illustration of a man doing a kettlebell squat, woman jogging checking her fitness watch, and seated elderly woman doing bicep curls with an exercise band.

Table of Contents

Physical Activity

Physical Activity Biohacks Your Brain and Helps You Live Longer, Better

While some biohackers may consider exercise a purely physical pursuit, consistent, focused exercise has also been shown to improve brain function and mood. Get moving today!

Man and woman dancing next to each other.

Physical Activity Benefits the Body and Brain

There are plenty of reasons to be physically active. Not only is exercise good for your heart, muscles, bones, and lungs, but it turns out it’s also good for your brain. Getting regular exercise can improve cognitive skills such as problem-solving, learning, and memory.1 Moreover, exercise can help you sleep better and manage your emotions more effectively. The benefits of exercise can be both direct and indirect. Direct benefits include reducing inflammation, insulin, and stimulating the release of growth factors that impact the health and longevity of brain cells and blood vessels.2 Indirectly, exercise improves mood and sleep and reduces stress and anxiety, which can contribute to better brain function.

A Better Biohack Than Diet for Brain Health

Physical activity benefits your brain through promoting heart health, improving blood flow to the brain, reducing inflammation, and lowering levels of the stress hormone cortisol.2 Research has found that the parts of the brain responsible for thinking and memory (the prefrontal and medial temporal cortex) are larger in people who exercise compared to those who don’t. This suggests that exercise can help establish new connections in those brain areas to protect these functions over time.3 Research has compared the effects of exercise and those of a heart-healthy diet on thinking and memory on sedentary people with mild cognitive impairment. After 6 months, the results showed that a regular exercise program (3 times a week for 45 minutes) significantly improved cognitive function, while the diet did not.4 Regular exercise can also reduce the risk of developing dementia, as cognitive decline is twice as common in inactive adults than it is in active adults.5

In terms of mental health, exercise releases chemicals called neurotransmitters that send signals throughout the nervous system. Endorphins and endocannabinoids are two neurotransmitters that are commonly associated with exercise. Endorphins block pain and increase feelings of pleasure, while endocannabinoids are linked to the feeling of calm and euphoria after a workout.6

Do These Physical Activities To Boost Your Brain 7
  1. Take Active Breaks: When you take a break, go for a walk around the block or even through your house to get your body moving.
  2. Dance to Music: When you can’t get to the gym, dancing is a great way to get your heart rate up.
  3. Split Your Workout: Instead of doing a whole workout at once, split it up throughout the day into more attainable chunks.
  4. Exercise With a Friend: Finding a workout partner helps keep you motivated and accountable. 
  5. Sign Up for a Class: This is a great way to try a new activity, meet new people, and stay active. 
  6. Put It in the Schedule: Find a specific time to move and put it in your planner so it becomes part of your routine.
  7. Take the Stairs: This is an easy way to get more exercise. If you live on a very high level, you can take them for only part of the way up.

“Exercise is the most transformative thing that you can do for your brain today.”

Dr. Wendy Suzuki

Neuroscientist & Author

Undulating stairwell with three green figures walking.

Coaching Services

FoundMyFitness

FoundMyFitness logo with white text and silhouette of a person in a lunge doing a back bend.

Dr. Rhonda Patrick shares the latest research on nutrition, aging, and disease prevention with her growing audience. She promotes strategies to increase healthspan, well-being, and cognitive and physical performance through deeper understandings of biology. Access exclusive content and distilled research to extend your healthspan.

Wild Health

Wild Health logo of simple white DNA strand.

Unlock better health with personalized health care driven by your genetics. Get a comprehensive health analysis, custom care plan, and a dedicated team of providers to help you achieve optimal health. Decode your DNA for individualized recommendations around your nutrition and supplement regimen to support optimal performance.

Breath Training

Airofit

Airofit is a revolutionary respiratory muscle training system that boosts athletic performance, health, and well-being. 

It provides resistance on your breathing muscles, much like resistance training does for other muscle groups, to build strength, speed, and efficiency in your respiratory system2. It is a simple and efficient way to enhance your breathing and overall quality of life.

Respiratory Muscle Training (RMT), or simply breath training, is a method used by professionals in healthcare, physiotherapy, and elite sports to strengthen the lungs and breathing system. 

Airofit is used by professionals across various sports and industries.

Airofit PRO 2.0 smart breathing trainer device in black and white.

Equipment

Bala

Three Bala resistance bands in heather heavy, sea medium, and sage light within a black circle.

Bala Bands are versatile and portable and can intensify any workout. They are made of premium, woven fabric elastic and come in three colors: Charcoal (Heavy), Sand (Medium), and Blush (Light). Sensibly designed for yoga, pilates, home workouts, strength training, and rehabilitation.

TRX

Extra-large 27-pound TRX YBell Neo Series weight within a black circle.

YBell NEO is a versatile weight that combines dumbbells, kettlebells, and push-up stands. It has a patented, ergonomic multi-grip design that gives you dumbbell, kettlebell, and push-up stand functionality in just one tool. Its non-slip neoprene coating provides a comfortable, durable grip.

RAGE Fitness

Rage Fitness R2 Pull Sled connected to two stacked weight plates within a black circle.

The RAGE Fitness R2 Pull Sled is a compact piece of strength training equipment that can help you escape your routine. The sled and harness system is challenging and fun. It utilizes your existing bumpers for a more intense workout and comes with 6 1/2″ straps with a 90 lb weight capacity.

BOSU

Set of two Bosu Core Sliders in blue and black within a black circle.

BOSU® is a leading brand in the fitness industry, known for creating unique fitness tools. BOSU® Core Sliders are effective tools for leg, arm, and core toning. They smoothly slide across multiple surfaces, including carpet, tile, and hardwood floors. They are also great for shaping.

Apps & Community

Resistance Bands

Resistance Bands by Fitify is a coaching app that offers workout sessions with Resistance Band (a.k.a Therapy Band). This helps increase muscular strength, posture, and balance. The app features over 30 exercises, 4 unique workout programs, a voice coach, and clear HD video demonstrations.

TRX Training Club

TRX Training Club app icon with black capital lettering on a yellow background.

TRX Training Club℠ is a digital gym that offers a comprehensive and dynamic solution for experiencing the incredible benefits of training with TRX®. With TRX® instructors spread across the globe, you can join LIVE® classes and feel the sense of camaraderie that comes with working out together.

Mini Band Exercises

Mini Band Exercises app icon with a drawing of stacked yellow easy, red medium, and blue difficult bands on a tan background.

Mini-bands are lightweight, easy to store, and compact. They allow you to hit a full body workout anytime, adjusting the level of resistance with just a mini-resistance band at your mercy. Adding mini-resistance bands to your exercise routine may be just the change you need need to stay motivated and see results.

1. The Benefits of Physical Activity on Brain Health. (2023). Centers for Disease Control and Prevention. https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-health/index.html#:~:text=Physical%20activity%20can%20help%20you,of%20cognitive%20decline%2C%20including%20dementia

2. How Exercise Protects Your Brain’s Health. (2022). Cleveland Clinic. https://health.clevelandclinic.org/exercise-and-brain-health/ 

3. Godman, H. (2014). Regular exercise changes the brain to improve memory, thinking skills. Harvard Health. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 

4. Blumenthal, J. A., Smith, P., Mabe, S., Hinderliter, A. L., Lin, P., Liao, L., Welsh-Bohmer, K. A., Browndyke, J. N., Kraus, W. E., Doraiswamy, P. M., Burke, J. F., & Sherwood, A. (2019). Lifestyle and neurocognition in older adults with cognitive impairments. Neurology, 92(3), e212–e223. https://doi.org/10.1212/wnl.0000000000006784 

5. Omura, J. D., Brown, D., McGuire, L. C., Taylor, C. J., Fulton, J. E., & Carlson, S. A. (2020). Cross-sectional association between physical activity level and subjective cognitive decline among US adults aged ≥45 years, 2015. Preventive Medicine, 141, 106279. https://doi.org/10.1016/j.ypmed.2020.106279 

6. Collins, R., Preiato, D. (2022). Exercise and the Brain: The Mental Health Benefits of Exercise. Healthline. https://www.healthline.com/health/depression/exercise 

7. Make exercise a daily habit – 10 tips (2013). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/2013/11/04/making-exercise-a-daily-habit-10-tips/

HIIT Biohacking

Biohacking’s Big HIIT: Grow Your Brain With High-Intensity Interval Training

High-Intensity Interval Training (HIIT), which involves short and intense bouts of physical activity, performs double-duty as an effective exercise regime and a biohack that supports memory, learning, and overall brain function.

Side-view of a man performing a body-weight lunge.

HIIT Biohacks Brain Power With Movement

We all know that exercise is good for us. It’s good for our hearts, muscles, and lungs, as well as our brains. With so many different types of exercise available, it can be challenging to determine which is the best fit for you. While any form of exercise is going to have benefits, some have different effects than others. High-intensity interval training, commonly known as HIIT, has become popular over the last few decades. It is a type of interval training that was initially popular for improving the performance of elite Olympic athletes.1 It involves a series of short, vigorous exercises (where you reach 80% of your maximum capacity) alternated with short periods of rest.2 Usually, intensity intervals last anywhere from 30 seconds to 3 minutes. HIIT is one of the easiest workouts to start because it can be done at home without additional equipment. It allows you to complete strength training and/or aerobic exercise in about half the time of a traditional workout. Starting with just 3-4 speed intervals, you can gradually increase the intensity.

High-Intensity Interval Training (HIIT) has been found to have a variety of benefits, including reducing body fat, increasing strength and endurance, and improving overall health outcomes. Additionally, research has shown that HIIT can also have positive effects on brain function.

Short, Vigorous Routines That Build the Brain

HIIT appears to benefit inhibition, the ability to restrain automotive responses during cognitive processes, as well as the capacity to store and process temporary information. These cognitive benefits have been observed not only in young adults but also in older adults who demonstrated improved cognitive flexibility after engaging in regular HIIT for six weeks compared to other forms of physical activity. 3 HIIT training and moderate-intensity continuous training were more effective at stimulating neuroplasticity than high or low continuous training.4

Studies have found that just six minutes of High-Intensity Interval Training (HIIT) can increase levels of brain-derived neurotrophic factor (BDNF), a protein in the brain associated with learning and memory. BDNF promotes neuroplasticity (new connections and pathways in the brain) which is important for forming and storing new memories and for overall cognitive performance.5 Furthermore, HIIT workouts have been found to significantly enhance memory function in older adults compared to moderate-intensity continuous training.6

Do These HIIT Exercises For a Biohacked Brain
  1. Cardio HIIT: This type of HIIT involves exercises that elevate your heart rate, such as burpees, high knees, lunge jumps, jumping jacks, mountain climbers, and jumping rope.7
  2. Upper-Body HIIT: These exercises target your upper body and include plank T rotations, wide push-ups, bear crawls, up-and-down planks, plank arm raises, and tricep dips.8
  3. Lower-Body HIIT: This type of HIIT focuses on your lower body and includes exercises such as curtsy lunge to reverse lunge dips, fire hydrants, skater hops, jump squats, and single-leg glute bridges.9
  4. Core HIIT: These exercises target your core and include flutter kicks, forearm side-plank crunches, reverse crunches, and Russian twists.10

Most HIIT workouts incorporate moves from each of these areas to provide a full-body workout. You can also choose to focus on specific areas of the body on certain days and rotate to make sure you get a balanced workout over the week. No matter what your approach is, start off slowly and gradually increase the intensity as you become physically and mentally stronger.

“The simple act of moving your body will do more for your brain than any crossword puzzle, math equation, or mystery book.”

Dr. David Perlmutter

Neurologist & Author

Illustration of a woman doing a sequence of different HIIT exercises.

Apps & Community

Peloton

Fit woman wearing a Peloton top doing a plie squat on her toes holding dumbbells out straight.

Peloton offers strength-training workouts that include everything from free weights to body weight exercises, including Pilates and barre. Peloton has a wide range of strength-training classes to choose from, offering beginner, intermediate, and advanced strength-training classes.

AARMY

Fit man wearing an Aarmy shirt holding a dumbbell over his head.

Transform your body and mind with a revolutionary coaching experience that inspires you to reach your full potential. This team of expert coaches will guide you with programs and workouts that fit your lifestyle. Choose from a complete lineup of upper, lower and full-body practices.

Coaching Services

Trainerize.me

Fit, muscular man in a leaping sprint position.

Trainerize.me is a platform that connects fitness enthusiasts with certified fitness professionals. It offers a fast and easy way to find a personal trainer, nutritionist, or lifestyle coach. With Trainerize.me, you can find the perfect fitness professional to help you start training.

Trainiac

Smiling fit young female and male fitness trainers for Trainiac.

Trainiac offers individualized workouts and coaching from certified trainers. Gain access to the highest quality trainers who are nationally certified and meet several other requirements. Your plan will include physical activities or sports you already enjoy, combined with strength and cardio workouts.

FitnessTrainer.com

Illustration of a fitness trainer wearing a whistle holding up a stopwatch.

FitnessTrainer connects you with local personal trainers. Find the perfect 1-on-1 trainer by answering a few fitness-related questions and searching for trainers near you. Compare training styles, locations, and prices. Book risk-free online and work 1-on-1 with your personal trainer.

Tempo

Fit, muscular young man lunging with a dumbbell.

Tempo offers a variety of HIIT workouts that can help you lose weight and get toned. Beginners can learn good technique and form while intermediate users can discover how to push their limits. Tempo combines the best aspects of personal trainers with the latest fitness technology.

Equipment

lululemon Studio

The Mirror is a unique fitness device that offers more than just a reflection. It’s a cardio class, yoga studio, boxing ring, and personal trainer all in one.

The device comes with a carbon steel frame and a mineral bronze powder coating that fits any wall or room.

It also features a front-facing camera that allows you to see your friends while you workout or get live feedback from instructors.

The high-fidelity speaker system with 6 drivers, including 2 woofers and an omnidirectional microphone, provides the full studio effect.

The 43” full HD 1080p display and 178° wide viewing angle ensure that you and your workout partner never miss a thing.

The Mirror by lululemon Studio standing mirror fitness trainer.

Peloton

Peloton Bike stationary exercise bike with touchscreen.

Peloton Bike is a cardio dream machine that offers an immersive experience. It comes with a touchscreen, manual resistance knob, and rear-facing, built-in speakers with Bluetooth® connectivity. You can see instructor-recommended resistance levels on-screen and track performance in real-time.

WATERROWER

WaterRower Oak Indoor Rowing Machine.

The WaterRower Oak Rowing Machine is handcrafted in solid oak wood. It features the S4 Performance Monitor and patented WaterFlywheel technology, which replicates the resistance felt when water rowing. The machine is designed to absorb sound and vibration, ensuring smooth and quiet operation.

Tangram

Tangram SmartRope Rookie Donut cordless jump rope in coral color.

SmartRope Rookie Donut Coral is a cordless SmartRope Rookie designed for your home fitness. It records and analyzes exercise data through the SmartRope App. The 100% silicone rope is soft and safe. The 22g Donut weight feels like a real jump rope, making it perfect for both children and adults.

Power Plate REV

The Power Plate® REV™ redefines health and fitness, elevating your workouts to unprecedented levels. Pioneering VibeShift™ Technology delivers precise vibrations through active pedaling, inspired by elite cyclists. These controlled vibrations safely intensify muscle activation, calorie burn, and cardiovascular effort during cycling.

In comparison to traditional fitness bikes, the REV™ boasts remarkable increases: 43% in Calf Activation; 167% in Quad Activation; 144% in Hamstring Activation; and 138% in Glute Activation. Research demonstrates that level 1 resistance with REV’s vibration equals level 5 resistance without. Each Power Plate REV includes a complimentary Myzone MZ-Switch heart rate monitor, enhancing your workout by tracking heart rate in real-time.

Power Plate REV stationary bike with VibeShift Technology.

1. HIIT (High Intensity Interval Training). (2023). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/ 

2. Anderson, J. (2022). High-Intensity Interval Training Can Affect Brain Function for the Better. BrainFacts.org https://www.brainfacts.org/thinking-sensing-and-behaving/movement/2022/high-intensity-interval-training-can-affect-brain-function-for-the-better-102522 

3. Mekari, S., Neyedli, H. F., Fraser, S., O’Brien, M. J., Martins, R. S., Evans, K., Earle, M., Aucoin, R., Chiekwe, J., Hollohan, Q., Kimmerly, D. S., & Dupuy, O. (2020). High-Intensity Interval Training Improves Cognitive Flexibility in Older Adults. Brain Sciences, 10(11), 796. https://doi.org/10.3390/brainsci10110796

4. Mammoser, G. (2020). Here’s Why HIIT Workouts May Be Best for Your Body and Brain. Healthline. https://www.healthline.com/health-news/switching-up-your-workout-routines-is-good-for-your-body-and-brain#All-exercise-not-created-equally 

5. Radcliffe, S. (2023). 6 Minutes of HIIT Exercise May Boost Memory, Study Finds. Healthline. https://www.healthline.com/health-news/hiit-exercise-may-boost-memory-study-finds#:~:text=A%20new%20study%20finds%20that,cognitive%20impairment%2C%20has%20been%20mixed 

6. Bergland, C. (2021). Short on Time? HIIT Workouts May Boost Brain Power Swiftly. Psychology Today. https://www.psychologytoday.com/us/blog/the-athletes-way/202105/short-time-hiit-workouts-may-boost-brain-power-swiftly 

7. Hariram, S. (2023). 10 Best HIIT Cardio Workout For Weight Loss. HealthifyMe. https://www.healthifyme.com/blog/10-best-hiit-cardio-workout-for-weight-loss/ 

8. Trinh, E. (2023). HIIT Upper Body Workout: Workouts With & Without Weights. Fitbod. https://fitbod.me/blog/hiit-upper-body-workout/ 

9. Madaus, S. (2021). This Lower Body HIIT Workout Will Target Your Legs and Butt in Less Than 30 Minutes. SELF. https://www.self.com/gallery/lower-body-hiit-workout 

10. Madaus, S. (2021). This HIIT Core Workout Only Takes 12 Minutes. SELF. https://www.self.com/gallery/hiit-core-workout

Strength Training

Strength Training Exercise Does the Heavy Lifting for a Biohacked Brain

Don’t just do cardio— incorporating strength training exercise into your movement routine will benefit both your body and your brain. Lifting weights improves mood and cognitive health, too.

Elderly man holding out a red kettlebell with both hands at chest level.

Strength Training Builds the Brain Muscle

Whether you’re aiming to get leaner or be stronger, strength training is an important part of a regular exercise routine. Contrary to popular belief, its goal is to build overall physical strength, not just focus on building muscle and endurance.1 Strength training routines can be done at home or in a gym, making it an accessible way to work out with minimal equipment. As we get older, lean muscle mass naturally decreases,2 leading to a higher percentage of body fat and putting us at risk of obesity, heart disease, diabetes, and depression. Strength training not only helps to develop strong bones, manage weight, and combat certain chronic health conditions, but it can also benefit the brain and improve cognitive skills such as memory and attention.

Weight Training Exercise Reduces the Stress Hormone

Research has explored the benefits of strength training beyond its physical effects on the body. Similar to aerobic exercise, it releases endorphins, a series of brain chemicals that improves your mood and decreases depressive symptoms.3 In fact, individuals who were experiencing depression before starting a strength training routine reported significant improvements in their symptoms. Furthermore, those who were not depressed were found to be less likely to develop depression after engaging in regular strength training.4

In addition to its physical benefits, strength training has been found to strengthen the connection between the mind and body through paying attention to how the body feels during training. Furthermore, strength training has been shown to decrease levels of cortisol, a hormone associated with stress, leading to reduced feelings of anxiety and stress.1

Strength training has benefits on the brain as well. Researchers have found that resistance training can lead to cognitive improvements and enhanced brain function and brain structure in older adults. These advantages are linked to the changes in brain-derived neurotrophic factors (BDNF) and insulin-like growth factor-1 (IGF-1), both of which promote the growth and survival of brain cells and neurogenesis, the creation of new cells.5

Start With These Strength Training Exercise Tools6

Here are some of the most common strength training exercises:

  1. Free Weights (Dumbbells): These classic weightlifting tools are versatile and can be used for a wide range of exercises. They come in a variety of weights, making them adaptable for any fitness level.
  2. Resistance Bands: These elastic bands come with different levels of resistance and can be used for a variety of exercises. They are lightweight and portable, making them a great option for working out at home or while traveling.
  3. Kettlebells: Kettlebells are shaped like a cannonball with a handle and are used for building strength and cardiovascular endurance.
  4. Medicine Balls: These weighted balls come in different weights and sizes, making them adaptable for any fitness level.
  5. Body Weight: You can use your body for push-ups, pull-ups, planks, and other strengthening exercises. This is an easy and accessible way to work out.
  6. Gym Weight Machines: There are many different types of weight machines that provide various options for strength training. Typically, you need to be at a gym to use these machines.

“The body was designed to be pushed, and in pushing our bodies we push our brains too.”

Dr. John Ratey

Neuropsychiatry Expert

Row of illustrated purple dumbbells, barbells, and kettlebells.

Apps

Fitify

Fitify app icon with a silhouette of a man with hands in tossing position and a green ball circling around him on a blue background.

Fitify is your 100% personalized guide to lose weight, burn fat, and build muscle strength. With over 900 exercises, your daily workout routines will always be fresh, fun and effective! Download now and get your personalized fitness plan based on your experience, goals, and time. Each workout routine is created specifically for you.

Fitbod

Fitbod creates a personalized workout plan adapted to your strength-training ability and available gym equipment. Between workouts, your training plan will maximize fitness gains by intelligently varying intensity and volume between sessions. Fitbod keeps your gym sessions innovative and fun by mixing up your workouts with new exercises.

MyFitnessPal

MyFitnessPal app icon with a white silhouette of a person leaping on a blue background.

MyFitnessPal is a health app that helps you learn about your habits, make smarter food choices, and find motivation and support to conquer your health goals. It’s like having a nutrition coach, meal planner, and food diary in one that’s with you at all times. It allows you to effectively track progress toward your nutrition, water, fitness, and weight loss goals with ease. 

JEFIT

JEFIT is an exercise tracker that provides detailed workout programs, HD video exercise instructions, and tools to log, track, and plan your workouts. It has a free fitness program database to help you stay fit, as well as HD video exercise instructions to log, track, and plan your workouts. Plans and exercises are fully customizable.

Coaching Services

Trainerize.me

Fit, muscular man in a leaping sprint position.

Trainerize.me is a platform that connects fitness enthusiasts with certified fitness professionals. It offers a fast and easy way to find a personal trainer, nutritionist, or lifestyle coach. With Trainerize.me, you can find the perfect fitness professional to help you start training.

FitnessTrainer.com

Illustration of a fitness trainer wearing a whistle holding up a stopwatch.

FitnessTrainer connects you with local personal trainers. Find the perfect 1-on-1 trainer by answering a few fitness-related questions and searching for trainers near you. Compare training styles, locations, and prices. Book risk-free online and work 1-on-1 with your personal trainer.

Trainiac

Smiling fit young female and male fitness trainers for Trainiac.

Trainiac offers individualized workouts and coaching from certified trainers. Gain access to the highest quality trainers who are nationally certified and meet several other requirements. Your plan will include physical activities or sports you already enjoy, combined with strength and cardio workouts.

Tonal

Tonal Fitness System with touchscreen display and adjustable arms raised with Smart Bar attached.

The Tonal Fitness system is a sleek piece of equipment that unlocks a full range of motion with its adjustable arms. It allows you to perform over 245 moves, all in one place. The 24″ touchscreen display provides real-time access to classes and stats. Tonal acts as your personal trainer.

1. MacPherson, R. (2023). 5 Mental Health Benefits of Strength Training. Verywell Fit. https://www.verywellfit.com/mental-health-benefits-of-strength-training-5216157 

2. Strength training: Get stronger, leaner, healthier. (2023). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 

3. Gordon, B. A., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms. JAMA Psychiatry, 75(6), 566. https://doi.org/10.1001/jamapsychiatry.2018.0572 

4. Snell, B. R. (2022). Strength Training: The Missing Piece in Fitness That Helps Fight Depression. Lancaster General Hospital. https://www.lancastergeneralhealth.org/health-hub-home/2022/may/strength-training-the-missing-piece-in-fitness-that-helps-fight-depression 

5. Herold, F., Törpel, A., Schega, L., & Müller, N. G. (2019). Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements – a systematic review. European Review of Aging and Physical Activity, 16(1). https://doi.org/10.1186/s11556-019-0217-2 

6. Rettner, R. (2022). Strength Exercise: Everything You Need to Know. LiveScience. https://www.livescience.com/55324-strength-exercise.html

The Biohacker’s Blog

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Biohacking Brain News & Trends

Learn about the newest breakthroughs and techniques for optimizing brain function.

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Biohacking Brain Pioneers

Brain Experts

Broaden your understanding of brain science by tracking the latest findings from these accomplished specialists.

Dr. Patrick Porter

Black and white photo of biohacker Dr. Patrick Porter on a purple background.

Dr. Patrick Porter is a renowned entrepreneur, mental coach, and neuroscience expert. He is a leading figure in the neurotechnology field and believes in biohacking the brain to enhance mental clarity and productivity.

As the founder of BrainTap, he has leveraged cutting-edge technologies to optimize brain function, improve sleep quality, and alleviate stress. Additionally, he is the founder of Positive Changes, a network of centers focused on modifying lifestyle and behavior.

Dr. Porter has received numerous awards, including the 2019 Health App of the Year Award, the 2020 Best Sleep App title by Men’s Health Magazine, and the 2020 Lifetime Achievement Award. 

His expertise has earned him widespread recognition, and he has made appearances on The Doctors, Fox News, CNN, NBC, ABC, and Forbes. Furthermore, he actively speaks at biohacking conferences and conventions and engages with his audience through podcasts, including his own, “BrainTap Radio”, as well as on Instagram and YouTube.

Dr. Joe Dispenza

Black and white photo of biohacker Dr. Joe Dispenza on a green background.

Dr. Joe Dispenza is a renowned chiropractor, author, TED talk speaker, educator, researcher, corporate consultant, and podcast guest best known for his ground-breaking work in neuroplasticity. His biohacking expertise explores the mind-body connection and the implementation of mental practices to reshape thought patterns, optimize health, and promote healing.

As a faculty member at prominent holistic and integrative medicine institutions in the United States, Dr. Dispenza has conducted extensive research on the impact of meditation on brain function, the correlation between emotions and heart/brain health, and the influence of emotions on immune response.

He is the founder of Encephalon, Inc which is linked to his website where he shares his teachings through online courses, guided meditations, and events. Dr. Dispenza has built a community of people looking to transform their lives and connects with his audience through Twitter, Instagram, and YouTube. He has also been featured in various magazines, including Rolling Stone Magazine.

Biohacking Brain FAQs

Biohacking Longevity with Brain Health

Unveiling the power of your brain for a longer life filled with mental clarity and fulfillment.

  • How does regular physical exercise biohack the brain for improved cognitive function?

    Regular physical exercise biohacks the brain for improved cognitive function through various mechanisms. Exercise increases blood flow to the brain, delivering oxygen and nutrients essential for optimal brain health. It promotes the release of growth factors that support the growth and survival of new neurons, enhancing brain plasticity. Exercise also stimulates the production of neurotransmitters like dopamine and serotonin, which contribute to improved mood, focus, and cognitive function.

  • What are the benefits of incorporating HIIT into an exercise routine for brain health?

    HIIT is a form of exercise that involves short bursts of intense activity followed by brief recovery periods. Incorporating HIIT into an exercise routine has several benefits for brain health. HIIT increases cardiovascular fitness, improves oxygen utilization, and stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of brain cells. This can lead to enhanced cognitive function, improved memory, and increased brain resilience.

  • How does strength training impact brain health and cognitive abilities?

    Strength training impacts brain health and cognitive abilities in multiple ways. Strength training promotes the growth of new neurons, enhances synaptic connections, and increases the production of BDNF, all of which contribute to improved brain function. It also helps maintain optimal hormone levels, such as testosterone and growth hormone, which are important for cognitive health. Additionally, strength training can improve mood, reduce symptoms of anxiety and depression, and enhance overall well-being.

  • Can regular exercise reduce the risk of age-related cognitive decline?

    Yes, regular exercise has been shown to reduce the risk of age-related cognitive decline and neurodegenerative diseases. Physical activity improves cardiovascular health, increases blood flow to the brain, and promotes neuroplasticity, all of which help protect against cognitive decline. Studies have demonstrated that individuals who engage in regular exercise have a lower risk of developing conditions like Alzheimer’s disease and other forms of dementia.

  • How does exercise support mental well-being and emotional resilience?

    Exercise supports mental well-being and emotional resilience through various mechanisms. Physical activity stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and well-being. Exercise also reduces stress hormones like cortisol and promotes the production of mood-regulating neurotransmitters such as serotonin. Regular exercise can alleviate symptoms of anxiety and depression, improve self-esteem, and enhance overall emotional resilience.

  • Can aerobic exercise enhance creativity and problem-solving abilities?

    Yes, aerobic exercise can enhance creativity and problem-solving abilities. Aerobic exercise increases blood flow to the brain, providing the necessary oxygen and nutrients for optimal cognitive function. It also stimulates the production of neurotransmitters like dopamine, known to enhance motivation and creative thinking. Engaging in aerobic activities like running, swimming, or cycling can boost cognitive flexibility, enhance divergent thinking, and promote innovative problem-solving.

  • How does exercise influence sleep quality and promote better restorative sleep?

    Exercise influences sleep quality and promotes better restorative sleep. Regular physical activity can help regulate the sleep-wake cycle, improve sleep efficiency, and deepen sleep. Exercise increases the time spent in deep sleep, the most restorative stage of the sleep cycle, allowing the brain and body to recover and rejuvenate. Improved sleep quality enhances cognitive function, mood, and overall brain health.

  • Can combining exercise with meditation provide additional benefits for brain health?

    Combining exercise with mindfulness or meditation can provide additional benefits for brain health. Mindfulness or meditation practices done in conjunction with exercise can enhance the mind-body connection, deepen focus, and promote a sense of present-moment awareness. This combination can reduce stress, improve mood, and enhance the overall neuroprotective effects of exercise on the brain.

  • Are there specific exercise protocols for maximizing brain performance?

    While individual preferences and abilities vary, some general recommendations can maximize brain health and cognitive performance. Engaging in a combination of aerobic exercises, strength training, and flexibility exercises can provide comprehensive benefits. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with two or more strength-training sessions targeting major muscle groups. Incorporating variety and challenging the brain with new exercises or activities can also enhance cognitive stimulation.

  • How can biohacking the brain with exercise be integrated into a busy schedule?

    Integrating biohacking the brain with exercise into a busy schedule requires prioritization and strategic planning. Consider incorporating short bursts of high-intensity exercises or quick workouts like bodyweight circuits or interval training. Opt for active transportation methods or take movement breaks throughout the day. Finding opportunities to combine exercise with other activities, such as walking meetings or exercising while watching TV, can also help maximize the benefits of exercise even with a busy schedule.

Biohacking Brain Videos

Boost Brain Health With Exercise

Biohack your brain health with exercise, harnessing its transformative effects on cognition and mental well-being.

What Exercise Does to Your Brain – HINT: It’s Like Cannabis

HIIT Mental Benefits – High-Intensity Interval Training Makes You Smarter?

The Brain-Changing Benefits of Exercise

Neuroscientist: Simple Exercises to Keep Your Brain Healthy

Biohacking Brain Resources

Additional Biohacking Brain Insight

Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.

The Brain Warrior's Way logo with orange text, old-fashioned silver mic, and swath of orange with the hosts names on it.

The Brain Warrior’s Way Podcast

“The Brain Warrior’s Way Podcast” is a podcast hosted by Dr. Daniel Amen and Tana Amen, focusing on optimizing brain health and overall well-being.

In this podcast, they provide practical strategies and expert advice to help listeners biohack their brains and bodies for peak performance. They explore topics such as nutrition, exercise, sleep, stress reduction, and cognitive enhancement techniques.

With an emphasis on taking control of one’s health, the podcast offers actionable steps to improve brain function and live a healthier, more fulfilling life. Listeners can learn how to biohack their way to optimal brain health through the insights shared on this show.

BrainWarriorsWayPodcast.com

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SharpBrains

SharpBrains is a leading resource dedicated to brain health and cognitive fitness. Their website provides a wealth of information, research, and resources related to understanding and improving brain function. They offer articles, blogs, and reports covering a wide range of topics, including neuroplasticity, brain training, mental health, aging, and more.

SharpBrains aims to empower individuals to optimize their brain health through evidence-based practices and tools. They provide valuable insights into the latest advancements in neuroscience and offer practical tips and strategies to enhance cognitive abilities. SharpBrains serves as a trusted platform for those interested in biohacking their brain health and overall well-being.

SharpBrains.com