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

1. 0:16:58 · watch on youtube.com↗

   Our reading

   Perhaps 60 to 70 percent of exercise's effects on brain health, performance and longevity can be explained by the rise in autonomic arousal during and after exercise.

   Their wordsI think it's fair to say that probably 60 to 70% of the effects of exercise on brain health performance and Longevity can be explained by the specific shifts in our physiology both bodily physiology and directly within the brain's physiology during those bouts of exercise which is this increase in so-called autonomic arousal

2. 12 min later

3. 0:29:02 · watch on youtube.com↗

   Our reading

   When you exercise relative to learning probably matters little, as long as the two sit fairly close in time.

   Their wordsit probably doesn't matter so much when you do your exercise or what it is that you're trying to learn it's going to be beneficial as long as the thing that you're trying to learn and the exercise are positioned fairly closely in time

4. 4 min later

5. 0:33:10 · watch on youtube.com↗

   Our reading

   Overdoing high-intensity exercise before learning can leave you with reduced cerebral blood flow and make it hard to focus.

   Their wordsif you quote unquote overdo it then you're going to arrive to that bout of learning with reduced cerebral blood flow and you're going to be in a state that it's very difficult to focus and learn new information

6. 11 min later

7. 0:44:00 · watch on youtube.com↗

   Our reading

   Feeling a little tired is not a reason to skip a workout, because moving the body itself raises energy.

   Their wordsso the next time you're feeling a little tired and you don't want to work out remember exercise gives you energy through the pathways that I just described

8. 6 min later

9. 0:50:03 · watch on youtube.com↗

   Our reading

   To use exercise's arousal effect on cognition, include compound, multi-joint exercises such as squats, deadlifts, bench presses, pull-ups and rows.

   Their wordsthe key thing is to make sure that you're doing exercises that are compound exercises so that these would be the movements you can look these up just say compound exercises you can put that anywhere and you'll see that that includes things like squats deadlifts you know bench presses dips pull-ups rows

10. 9 min later

11. 0:59:13 · watch on youtube.com↗

    Our reading

    Weekly exercise should reasonably include some jumping with a controlled landing, to load the skeleton, though no study yet shows which exercise best releases osteocalcin in humans.

    Their wordsit seems reasonable to assume and reasonable to employ some exercise within your weekly exercise that involves jumping of some sort in particular jumping where you have to control the Ecentric or Landing portion of that jump

12. 13 min later

13. 1:12:04 · watch on youtube.com↗

    Our reading

    Everyone should do resistance training plus cardio each week, with at least one high-intensity interval session and some long, slow zone 2 work.

    Their wordsI believe that everybody should include both resistance training could be body weight free weights machines some combination of those as well as cardiovascular training each week and that the cardiovascular training should include both high-intensity interval training at least once per week and some so-called long slow distance training or zone two type training each week

14. 31 min later

15. 1:42:35 · watch on youtube.com↗

    Our reading

    For long-term brain health, do something physically and psychologically challenging that you would rather not do at least once a week, as long as it is safe.

    Their wordsto do something you really don't want to do something really challenging both psychologically challenging and physically challenging at least once per week make sure it's safe psychologically and physically but do that thing