Exercise is the most powerful lifestyle intervention for protecting our brain health and even slowing brain aging.
Cardiovascular (cardio) training is obviously associated with heart health, but it also benefits the brain.
The truth is: cardiovascular training and resistance training are so much more than burning calories.
In today's newsletter, we will look at the amazing role that exercise, cardio, and high-intensity interval training (HIIT) play in promoting and protecting brain health.
Your Brain on Exercise
What makes exercise so great for the brain?
During a run, resistance training, HIIT, or even a walk, you are increasing blood flow to your brain.
The brain is supported by a remarkable vascular system. Exercise enhances the efficiency of your heart and blood vessels, boosting cerebral blood flow. A more efficient vascular “plumbing system” in the brain can improve overall cognitive function.
Enhanced blood flow to the brain means more oxygen and nutrients, and better removal of waste products. All foundational components of maintaining optimal brain health.
Exercise increases brain-derived neurotrophic factor (BDNF) levels and neurogenesis. BDNF is one of the most important proteins in the brain for learning, memory, and overall brain health, and neurogenesis is the production of new brain cells.
Both of these mechanisms work in concert to protect the brain from disease and slow the progression of brain aging.
What the Data Shows
How do the mechanisms above apply in the real world?
Exercise has been shown to be neuroprotective against cognitive decline, alzheimer's, and dementia, with the most promising evidence from consistent early intervention.
There is substantial evidence showing an inverse relationship between activity levels and dementia risk.
The more active an individual is, the lower their risk of developing dementia.
In this review paper, which looks at cohort studies, meta-analyses, and randomized controlled trials, found 28% lower risk of dementia and 45% lower risk of Alzheimer’s disease for people with the highest physical activity levels compared with the lowest.
In this meta-analysis, examining over 2,000,000 participants, the association between physical activity and the risk of Alzheimer's disease was examined. People with the highest levels of physical activity had a 28% lower risk of Alzheimer’s disease. The higher the activity level, the more protection.
Finally, this meta-analysis, which examined adults aged 65 and older, found that even in an older population, physical activity was associated with a 39% reduced risk of Alzheimer's disease.
Regardless of your age and exercise modality, more physical activity lowers your risk of neurodegeneration.
Your Weekly Takeaway
The takeaway is that exercise is simply too important to ignore.
If you want to protect both your heart and brain, move daily.
If you haven't started your exercise journey, are in a rut, or have taken a break from the gym, this newsletter is your reminder to get back to it.
Start — and start small. Some exercise always beats no exercise.
"But I'm too busy, I don't have time to work out!"
- If you don’t make the time, you won’t find the time.
- A 10-20 minute HIIT workout has incredible benefits
You don't need hours to work out.You don't need fancy gym equipment.You don't need a trainer.You need to move.
Movement is medicine.
Stay Hydrated the Right Way
Hydration isn’t just about drinking more water — it’s about replacing what you lose.
When you sweat (from workouts, sauna sessions, or just daily life activities), you’re not just losing water — you’re losing electrolytes like sodium, potassium, and magnesium.
That's why I drink LMNT as my electrolyte replacement.
LMNT uses a science-backed electrolyte ratio of sodium, potassium, and magnesium.
Electrolytes are used by every cell in your body. Even minimal dehydration can limit cognitive and physical performance.
LMNT tastes great and helps me replenish my electrolytes after a hard workout or sauna. I mix one LMNT packet (usually Grapefruit Salt, my favorite flavor) into a 32-oz water bottle to stay hydrated throughout the day.
If you want to try LMNT for yourself, click here to receive a FREE sample pack of all 8 flavors with any purchase, plus a No Questions Asked Refund Policy.
You can buy it, try it, and if you don't like LMNT for any reason, they will give you a full refund.
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Only the best,
Jeremy London, MD
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