Episode Details

It’s no secret that my #1 productivity hack is movement throughout the workday. And everyone knows that exercise is good for us and can help us feel better, but who has the time to go running for 45 minutes every morning just to achieve the “Runner’s High?” Luckily for working stiffs like us who live in front of computers, the benefits of simple exercises and movement reach far beyond what you might get from intense activity, and the full potential that exercise and regular movement throughout the day have on improving your overall health and brain power is more profound than you can imagine…with a much smaller investment than you might expect.

In this episode I have an in-depth conversation with Dr. John Ratey, a clinical psychiatrist at Harvard Medical School, and the author of Spark: The Revolutionary New Science of Exercise and The Brain about how regular exercise and movement can actually improve your brain power and even make you smarter (based on science, not opinion). We discuss the immense impact regular exercise can have on cognitive function, memory, attention issues, and stress. And on the flip side, we discuss how lack of exercise and movement are literally shrinking your brain and impairing your cognitive function.

That’s right, not only is your desk chair hurting your lower back and causing brain fog…sitting in it all day long might actually be making you dumber.

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Here’s What You’ll Learn:

• John’s background and how he became interested in the benefits of exercise
• When scientists began to measure the effects of exercising on mood and other cognitive functions
• Exercising can help prevent the decline of cognitive function by 10-15 years
• How do activity, movement and exercise change our brains?
• When we move we are activating our “thinking brain”
• Exercise does the same thing as a little bit of Prozac and Ritalin combined
• Our brain cells grow as we use them and move around (read: you can make yourself smarter just by moving!)
• A Duke University study (and many others) found movement/exercise can relieve the symptoms of depression
• Once you exercise consistently for 2-3 weeks you will see a noticeable change in your mood
• Exercise builds enzymes that help reshape and build the brain
• How exercise can help mitigate the symptoms of ADD and other attention issues
• Continuous exercise and movement can help bring stress levels down to a manageable level
• BDNF is an antidepressant and antianxiety protein in our brain — it grows with movement!
• Endocannabinoids may be more important than endorphins
• Studies on how children learn better when they move
• You don’t need to get to the gym! Short exercises throughout the day will do the trick
• Brain shrinkage: how being overweight and sedentary can actually shrink your brain
• This all comes down to: movement makes you smarter!
• When children were studied, those who tested higher on physical fitness tests were smarter
• When starting an exercise program don’t focus on long-term goals, focus on how you feel every day
• Easy wins to get you started: 7 minute exercise and make gradual progress

Useful Resources Mentioned:

www.johnratey.com

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