The Hidden Power of Exercise

Shielding Your Brain Against Time's Tide

Neuro Athletics is a 3x weekly newsletter that breaks down the medical and scientific practises that you need to perform at your peak. Subscribers include professional athletes, athletic trainers, coaches and casual fans. So if you are not already a subscriber, sign up and join 67,000+ others who receive it directly in their inbox each week — it’s free.

---

Today At A Glance:

Recent research indicates that lactate produced during strenuous aerobic activity is not merely a waste product but a valuable energy source for the brain. It is transported to the brain via the bloodstream and is used by neurons as an energy substrate, particularly during periods of intense activity. This utilization of lactate by the brain underscores the interconnectedness of physical exercise and cognitive function.

---

Today’s Newsletter Is Brought To You By BioPro+

Struggle with shallow sleep? In just two weeks, CortiSleep PM boosted my deep sleep from 17% to 24%. This natural formula is my new elixir for sleep.

The best part?

CortiSleep PM’s anti-catabolic formula helps you get into REM/SWS sleep cycles FASTER and stay in them LONGER so you can MAXIMIZE your recovery capabilities while improving metabolic and anabolic bodily functions.

If you frequently wake up during the night or have problems getting good restorative deep sleep, you want to give this one a try.

Sleep is the most underrated high performance tool that we have. Don’t let it go to waste.

---

Neuro Athletes,

Recent breakthroughs in neuroscience have revealed an astonishing ally against age-related brain shrinkage: regular physical exercise. The groundbreaking study by Farokhian et al. (2017) has been a game-changer, shedding light on the profound impact of lifestyle choices on maintaining brain structure integrity, especially white matter, in our later years.

But first you need to understand a few things…

As the human brain ages, it undergoes a process of structural change, including a reduction in volume, often referred to as brain shrinkage. This phenomenon, scientifically termed cerebral atrophy, predominantly affects the brain's white matter. White matter is composed of myelinated nerve fibers that are crucial for efficient neural communication.

Deterioration in these areas can lead to noticeable declines in cognitive functions, including processing speed and memory.

Farokhian et al.'s Contribution to Understanding White Matter

The study by Farokhian and colleagues delves into the nuances of age-related changes in both gray and white matter in adult brains. Utilizing advanced imaging techniques, their research provides a comprehensive view of how these changes manifest over time.

Importantly, their findings suggest a correlation between lifestyle factors, particularly physical exercise, and the preservation of white matter integrity.

Exercise: The Mechanism Behind Its Protective Effect

Regular exercise, especially aerobic exercise, has been shown to have a multifaceted impact on brain health. It enhances cerebral blood flow, thereby improving the delivery of oxygen and nutrients essential for neuronal health. Furthermore, exercise stimulates neuroplasticity through the release of neurotrophic factors like BDNF (Brain-Derived Neurotrophic Factor), which supports the growth and survival of neurons.

Aerobic exercises such as jogging, cycling, and swimming are not just physical activities; they are key players in maintaining and enhancing brain health, especially in the context of aging. The unique benefit of these exercises lies in their capacity to preserve brain volume and promote cognitive well-being.

The Role of Aerobic Exercise in Enhancing Brain-Derived Neurotrophic Factor (BDNF)

One of the most significant effects of aerobic exercise on the brain is the upregulation of Brain-Derived Neurotrophic Factor (BDNF). BDNF is a crucial element in the brain's neuroplasticity, facilitating the growth and differentiation of new neurons and synapses.

This protein plays a vital role in memory and learning processes. During aerobic exercise, the increased metabolic activity in the brain leads to a higher expression of BDNF, which, in turn, supports cognitive functions and counters neurodegenerative processes.

Enhancing Cerebral Blood Flow and the Blood-Brain Barrier

Aerobic exercise also enhances cerebral blood flow, a key factor in brain health. The increased blood flow during exercise not only delivers more oxygen and nutrients to the brain but also aids in the removal of metabolic waste products. This improved blood flow has a protective effect on the blood-brain barrier (BBB).

The BBB is a highly selective permeable barrier that separates circulating blood from the brain extracellular fluid in the central nervous system. Enhanced blood flow during aerobic exercise strengthens the BBB, thereby protecting the brain from harmful substances and potential neurological damage.

The Significance of Lactate in Brain Metabolism

Lactate, often associated with muscle metabolism during exercise, also plays a pivotal role in brain metabolism. Recent research indicates that lactate produced during strenuous aerobic activity is not merely a waste product but a valuable energy source for the brain. It is transported to the brain via the bloodstream and is used by neurons as an energy substrate, particularly during periods of intense activity. This utilization of lactate by the brain underscores the interconnectedness of physical exercise and cognitive function.

The findings of Farokhian et al. and related research have significant implications for public health, particularly in the context of an aging population. The promotion of aerobic exercise as a non-pharmacological intervention can play a pivotal role in public health strategies aimed at preserving cognitive health in the elderly.

How often do you exercise?

Let me know in the comments below.

Stay healthy,

Louisa