Wendy Suzuki: Hack Your Brain with Exercise & Movement for Better Memory

Exploring the Neurological Effects of Exercise

The Hippocampus and Memory

• My name is Wendy Suzuki. I'm Dean of the College of Arts and Science at New York University and a professor of neuroscience and psychology. I've long been fascinated by the hippocampus, a crucial brain structure for forming and retaining new long-term memories. Each of us has two hippocampi, one on the right and one on the left.

• The importance of the hippocampus was highlighted by the case of Henry Molaison (initials HM). As a young child, he suffered from epilepsy. An experimental surgery removed both his hippocampi to reduce his epilepsy. While the surgery was successful in reducing his epileptic symptoms, he lost the ability to form new memories for the rest of his life. This case demonstrated the hippocampus's vital role in memory.

The Journey to Exercise

• In 1998, as a young assistant professor at NYU, I began studying the hippocampus and how new memories are formed. However, in my pursuit of tenure, I became unbalanced. I focused solely on work, neglecting my social life, eating poorly, and feeling lethargic.

• To improve my well-being, I started going to the gym. A year and a half later, I had lost 25 pounds and noticed significant improvements in my memory and focus. This led me to become interested in how exercise affects the brain, particularly the hippocampus.

The Runner's High and Neurochemicals

• People often ask me about the runner's high, a feeling of euphoria that comes with running. While I'm not a runner and can't experience it, it's a great starting point to understand the effects of exercise on the brain.

• Every time you move your body, you give your brain a "neurochemical bubble bath" that includes dopamine, serotonin, noradrenaline, and endorphins. This cocktail of neurochemicals is what gives runners their high.

• The good news is that you don't have to be a marathon runner to experience these benefits. Even 10 minutes of walking can significantly improve your mood, decrease depression and anxiety levels, and boost positive mood states.

Long-Term Effects of Exercise on the Brain

• In addition to the mood-boosting effects, exercise also releases growth factors that can help grow and strengthen two key brain areas: the hippocampus and the prefrontal cortex.

• The hippocampus is one of the few brain areas that can grow new brain cells in adulthood. Growth factors help the hippocampus grow new cells, improving memory.

• The prefrontal cortex, which is critical for focus and attention, also benefits from exercise. While it may not grow new cells, the outputs of its cells, called axons, perform better with more exercise.

The Brain-Body Connection

• The brain-body connection is the idea that what you do with your body affects your brain, and vice versa. Moving your body creates a neurochemical bubble bath that improves mood and can grow hippocampal brain cells.

• One form of exercise that takes advantage of this connection is intenSati, which pairs physical movements with positive spoken affirmations. This combination can make you feel strong and confident.

Sedentary vs. Active Brains

• The difference between a sedentary brain and an active brain lies in the neurochemical milieu or bubble bath that the brain is exposed to. An active brain has higher levels of dopamine and serotonin, better mood, and more growth factors, leading to a stronger hippocampus and prefrontal cortex.

• However, brain plasticity means that even if you've been sedentary all your life, you can start to improve your brain health with just 10 minutes of walking.

Motivation to Exercise

• Motivation is key to starting and maintaining an exercise routine. My tip is to start small and with activities you already enjoy. If you hate running, don't force yourself to do it.

• You can also make exercise practical and fun. For example, turn your weekly cleaning session into an exercise session or include your friends in your workouts.

The Least Amount of Movement for Benefits

• Based on scientific studies, as little as 10 minutes of walking can improve your mood and give you a neurochemical bubble bath. You don't need to change into workout clothes or shoes. Just start walking.

The Best Time to Work Out

• Anytime you can fit it in is the best time to work out. However, if you want to be more technical, working out in the morning can give you a happier, more focused, and quicker - responding brain for the rest of the day.

• While it may be difficult to switch to a morning workout routine, it can have long-term benefits. You may need to adjust your sleep schedule to wake up earlier.

The Benefits of Exercise for the Brain

• Exercise has numerous benefits for the brain, including improving hippocampal function (memory), prefrontal cortex function (focus), mood, and motivation.

• It can also help stave off dementia and other age-related cognitive decline.

Meditation and the Brain

• In addition to exercise, meditation can also have similar benefits for the brain. A 13-minute guided meditation every day for three months can improve mood, decrease anxiety and depression levels, and enhance focus.

• There are many different forms of meditation, and you can find one that works best for you, such as a tea meditation.

The Surgeon General's Message

• If I were appointed Surgeon General, my message would be that physical activity is the most transformative thing you can do for your body and brain. You don't have to be a marathon runner or triathlete to get these benefits. Just move more.

The Formula Behind Exercise-Driven Brain Optimization

The Exercise Prescription

• People often ask me for the exact exercise prescription to maximize cognitive function and keep their brains healthy as they age. While I don't have a full answer, here are some science-based take-homes.

• The easiest way to start reaping the benefits of exercise is with a 10-minute walk. This can decrease anxiety and depression levels.

• For long-term effects, studies have shown that high-fit individuals are more likely to stave off dementia. However, more research is needed to determine the exact formula.

Studies on Exercise and Brain Function

• My own studies have shown that low-fit people who exercise two to three times a week for 45 minutes can significantly improve their baseline mood state, prefrontal function, and hippocampal function.

• For mid-fit people who already exercise regularly, every additional drop of sweat counts. The more you exercise, the more brain benefits you get.

Can You Exercise Too Much?

• While exercise is beneficial, too much of anything can be bad for your body and brain. However, most of us have a large window of exercise that can improve our brain function without causing harm.

Optimizing Exercise Prescription

• My dream is to develop ways to optimize exercise prescription for different populations. This includes identifying the most beneficial activities for college students, people in the workforce, and different age groups.

Are the Neurological Benefits of Exercise Overstated?

The Skeptical Question

• Some people are skeptical about the neurological benefits of exercise, pointing out that while correlations are optimistic, randomized control studies often show more subtle effects. They also suggest that other factors, such as sleep and cardiovascular function, may be involved.

• While I agree that more research is needed, I remain optimistic based on studies in animals that have shown true growth of hippocampal brain cells with exercise.

The Role of Skepticism

• Skepticism is important in science as it helps us design better experiments. By working together across different fields, we can better understand the complex relationship between exercise, the brain, and other factors.

Exploring the Neurological Effects of Anxiety

Defining Anxiety

• Anxiety is the feeling of fear or worry, typically associated with situations of uncertainty. It exists on a wide spectrum, from everyday anxiety to clinical anxiety.

• All the techniques and neuroscience in my book "Good Anxiety" are written for everyday anxiety. If you have clinical anxiety, it's important to see a medical professional.

The Negativity Bias

• One thing that contributes to anxiety is the negativity bias, which makes us more prone to see the negative sides of things. This is an evolutionary safety mechanism, but it can become a problem when we're tired or stressed.

Brain Areas Involved in Anxiety

• The amygdala is a brain structure that is particularly activated in situations of fear and anxiety. The prefrontal cortex, which is involved in executive function, can help calm the amygdala. However, in situations of high stress, the prefrontal cortex can get shut down, making the situation worse.

Brain Plasticity and Anxiety

• Brain plasticity is the brain's ability to change and rewire itself in response to the external environment. I use brain plasticity as the core of my research program to address anxiety.

• In my book "Good Anxiety," I teach people to look at anxiety in a different way and use neuroscience and psychology tools to take advantage of its gifts and superpowers.

The Six Gifts or Superpowers of Anxiety

• The six gifts or superpowers of anxiety include productivity, flow, empathy, resilience, cognitive flexibility, and self-awareness.

• For example, the superpower of productivity comes from turning your what-if list into a to-do list. The superpower of flow comes from realizing that your anxiety can make your moments of micro-flow even sweeter.

Building Resilience

• Resilience is the ability to withstand difficult situations and come out stronger. One way to build resilience is to expose yourself to mild stress regularly.

• Another way is to learn from your experiences and develop positive coping mechanisms.

Coping Mechanisms for Anxiety

• Everyone has coping mechanisms for anxiety, both positive and negative. Positive coping mechanisms include exercise, meditation, and having an activist mindset. Negative coping mechanisms include alcohol, drugs, and smoking.

The Activist Mindset

• The activist mindset is a flexible way of looking at situations that can help you see multiple possibilities. It requires cognitive flexibility and can be developed by practicing and learning from role models.

By understanding the science behind exercise and anxiety, we can take steps to improve our brain health and well-being. Whether it's through exercise, meditation, or developing an activist mindset, there are many ways to transform our lives and live happier, healthier, and more fulfilling lives.