Every morning, my guest on this week’s episode starts her day with 30-minutes of exercise. She knows – from personal experience backed by scientific research – that this makes her more focused, happy, motivated, and even creative. She knows it’ll help her grow new brain cells and neural pathways, long into old age. And she wants you to reap all these benefits too.
Dr Wendy Suzuki is a neuroscientist and a Professor of Neural Science and Psychology at New York University’s Center for Neural Science. Her 2016 book Healthy Brain, Happy Life is a thought-provoking, life-changing look at the plasticity of the brain – and the research-based ways we can change it for the better.
In our conversation, Wendy shares her realisation that the ‘bubble bath of feelgood chemicals’ released during movement were having powerful unexpected effects in her brain. And she explains how even just a small amount of exercise creates profound changes in the brain that go much further than simply boosting mood.
We talk about the effect exercise had on the hippocampus, the part of the brain critical for long-term memory and imagination, as well as the pre-frontal cortex, responsible for our working, moment-to-moment memory. It’s all inspiring proof that our brains are plastic and can change at any age, and that we can take action to make them healthier, younger and stronger.
We also discuss anxiety. Wendy’s latest book, provocatively titled Anxiety Is Your Superpower is all about reframing this ‘misunderstood emotion’ as a signal designed to protect us. Anxiety and fear levels have certainly risen over the past few years but if we can understand anxiety as part of the fight or flight stress response, says Wendy, we can begin to see it as an evolutionary tool for productivity. The key, she says, is turning a panicked list of ‘what ifs’ into a practical list of ‘to dos’.
Wendy explains the detrimental effects of alcohol on the brain health, the wonders of meditation and how listening to your favourite piece of music is one of the easiest ways to nourish your brain.
This is a practical and inspiring episode that I’m certain will have you taking action immediately.
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Actionable Insights
1. Daily Exercise for Brain & Mood
Engage in 30 minutes of cardio/weights workout every morning to release neurochemicals (dopamine, serotonin, noradrenaline, growth factors), which improve mood, energy, motivation, focus, and creativity, and stimulate new brain cell growth in the hippocampus. This consistent routine aids habit formation and brain productivity.
2. Short Walks for Mood Improvement
Take at least 10 minutes of walking to significantly decrease negative mood states like anxiety and depression, and increase positive mood states. This simple action provides immediate benefits for mental well-being.
3. Move Anytime, Any Amount
Integrate physical activity into your day whenever possible, as the time of day is not critical. Even short bursts of movement (e.g., 4-5 minutes) are beneficial for brain health and can help build consistent habits.
4. Cultivate Brain Plasticity
Understand that your brain is highly responsive to your environment and actions. You have the power to change your environment to favor positive brain plasticity, promoting neuron growth and regeneration, regardless of past experiences.
5. Reframe Anxiety as Superpower
View anxiety not as a problem, but as a protective mechanism and a powerful self-help tool. Recognize that anxiety signals what you care about and can be reframed to provide gifts like productivity and increased awareness.
When experiencing anxiety-driven “what if” lists, shift them into actionable “to-do” lists. Taking concrete steps related to your worries can help relieve anxiety and prepare you for challenges.
7. Practice Meditation for Focus
Engage in meditation, even for 10 minutes, to strengthen your prefrontal cortex, improving your ability to shift and focus attention. This practice can also decrease negative mood states and increase positive ones.
8. Listen to Goosebump Music
Actively listen to your favorite piece of music that gives you goosebumps. This stimulates reward areas in the brain, serving as an easy and effective way to decrease anxiety and increase happiness.
9. Reduce Alcohol for Better Sleep
Decrease alcohol consumption, as it acts as an inhibitory neurotransmitter in the brain and significantly disrupts good sleep. Optimizing sleep is crucial for brain regeneration and overall function.
10. Talk Through Your Anxiety
Share your anxieties with trusted friends, coaches, or advisors. Discussing your worries with someone who cares can help process the emotion and find solutions.
11. Adopt an Optimistic Mindset
Cultivate an optimistic outlook by consciously working on your mindset and belief systems. This proactive approach can help you see challenges as opportunities for growth and improvement.
12. Start Small with New Habits
When feeling overwhelmed or unsure where to begin with new health practices, start with small, manageable actions. Even minor changes can lead to significant improvements over time.
13. Teach to Learn and Retain
Share what you learn with others. Teaching information not only helps them but also reinforces your own learning and retention of the material.