November 28, 2025 • 11 mins
Exercise is one of the most powerful tools for brain health—and in this episode, we break down the five scientifically validated pathways that explain exactly how it protects cognition. From BDNF-driven neurogenesis to improved cerebral blood flow and lower inflammation, we explore the precise mechanisms that strengthen memory, support brain structure, and reduce long-term risk of cognitive decline. Whether you’re focused on longevity, mental clarity, or optimizing daily performance, this episode translates complex neuroscience into clear, actionable insight.
Research shows that both aerobic and resistance training elevate BDNF, the molecule that fuels neuroplasticity and neurogenesis. We examine how sustained aerobic exercise increases hippocampal volume, why women with mild cognitive impairment often see faster gains, and how improved angiogenesis, arterial flexibility, and cerebral blood flow create a more resilient brain. You’ll also learn how lactate acts as a signaling molecule, crossing the blood-brain barrier to activate SIRT1 and further boost BDNF. Finally, we map the anti-inflammatory responses—microglial repair activity, reduced NLRP3 signaling, and lower systemic inflammation—that complete this multilayered defense.
High-volume keywords used: brain health, neurogenesis, BDNF, cognitive decline, hippocampal volume, inflammation, longevity, memory improvement
Listener Takeaways
- How BDNF drives neurogenesis and protects long-term cognition
- Why both aerobic and resistance exercise elevate key brain factors
- The link between training and measurable hippocampal growth
- How lactate signaling enhances memory and brain resilience
- The anti-inflammatory shifts that guard against cognitive decline
Follow for daily longevity and wellness episodes.
This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.
Never miss an episode—subscribe on your favorite podcast app!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_01 (00:00):
Welcome to the deep dive.
Our mission here is to take a,you know, a dense stack of
research, all the articles, theanalyses, and really just
translate them into the mostcritical insights for you.
Exactly.
And today we're tackling aquestion that I think gets
treated a little superficiallysometimes.
Why exactly is exercise so goodfor your brain?
SPEAKER_00 (00:20):
We're moving way beyond just the general advice.
This isn't going to be a peptalk.
This is a uh a deep dive intothe engine room, so to speak.
Right.
We're going to extract themolecular proof, the specific
mechanisms, the proteins, theactual structural changes that
make movement probably the mostpowerful neuroprotective tool we
have.
SPEAKER_01 (00:39):
Okay.
So our sources are detailingthis, this really profound
ability of exercise to protectthe brain, specifically when we
talk about cognitive health andyou know lowering the risk of
things like mild cognitiveimpairment or MCI.
SPEAKER_00 (00:52):
Right.
And we're going to focus onfive, I think, fundamental
pathways.
They're complementary, they worktogether.
Trevor Burrus, Jr.
SPEAKER_01 (00:58):
And what are they?
SPEAKER_00 (00:58):
So these pathways, they create this sort of
synergistic effect.
They work in parallel to, youknow, enhance repair and
protect.
We'll cover the main growthfactor, BDNF.
SPEAKER_01 (01:07):
Okay.
SPEAKER_00 (01:08):
Then the actual tangible structural changes in
the hippocampus.
SPEAKER_01 (01:11):
The physical proof.
SPEAKER_00 (01:12):
The physical proof.
Then how we optimize the brain'swhole delivery system, its
vasculature.
After that, the uh surprisingrole of lactate as a signaling
molecule.
And then finally theanti-inflammatory effects.
SPEAKER_01 (01:25):
Aaron Powell Okay.
Let's unpack all of that andlet's start with what you call
the cornerstone.
I mean, if you read any paper onbrain health and exercise, you
run into this moleculeimmediately.
Brain-derived neurotrophicfactor, BDNF.
SPEAKER_00 (01:38):
Aaron Powell BDNF.
It's just essential.
You can think of it as like ahigh-grade fertilizer for the
brain.
It mediates so many of thebeneficial effects.
The real question is how solidis the link between moving your
body and ramping up itsproduction?
SPEAKER_01 (01:51):
The evidence I saw seems, well, overwhelming, even
from just one session.
SPEAKER_00 (01:55):
It is.
A big meta-analysis, they lookedat 29 different studies, and it
confirmed that even a singleacute session of exercise
produces a uh a significantmoderate bump in circulating
DDNF.
SPEAKER_01 (02:09):
But the real magic is consistency, right?
SPEAKER_00 (02:10):
That's the game changer.
Regular training potentiatesthis effect.
It ramps it up, creating asustained higher level of this
protein in your system day today.
SPEAKER_01 (02:19):
And what's interesting here is that it's
not just one kind of activity.
You almost always hear aerobicexercise when people talk about
brain health.
SPEAKER_00 (02:26):
That's true.
It gets a lot of the attention.
But the data is really clear.
Both aerobic activities, youknow, running, cycling, and
resistance training, so liftingweights, they both contribute
robustly to increasing BDNF.
SPEAKER_01 (02:38):
Aaron Powell That's a really important distinction
because it gives youflexibility.
SPEAKER_00 (02:40):
It does.
SPEAKER_01 (02:41):
So okay, we've got more BDNF circulating in the
body, but what does thatactually do for the brain?
What are the functions itpromotes?
SPEAKER_00 (02:48):
This is the crucial part.
SPEAKER_01 (02:48):
Yeah.
SPEAKER_00 (02:49):
BDNF binds to a receptor called TRKB, and that
sets off two key processes.
First is neurogenesis.
New neurons.
The generation of new neurons,yeah.
And this happens mostly in thehippocampus, which is, you know,
critical for forming newmemories.
Second, BDNF is vital forsynaptic plasticity.
SPEAKER_01 (03:08):
Aaron Powell, so not just new cells, but better
connections between the existingones.
SPEAKER_00 (03:12):
Exactly.
It strengthens thoseconnections, makes the circuits
faster, more efficient forlearning and for memory recall.
Without enough BDNF, thosecircuits just get slow, they get
sluggish.
SPEAKER_01 (03:22):
Okay, so if BDNF is the molecular fertilizer, let's
move to the structural proof.
This is the stuff that I find socompelling.
The evidence that exercise canliterally reverse aid-related
decline, the changes inhippocampal volume.
SPEAKER_00 (03:36):
This is where we connect the molecule to the
observable reality.
The hippocampus, like you said,it's the memory hub.
And its atrophy, it's shrinkingis one of the earliest markers
of cognitive aging.
SPEAKER_01 (03:47):
So let's really dig into the landmark study here.
The Ericsson 2011 PNAS paper.
It's key because of how well itwas controlled.
SPEAKER_00 (03:53):
Oh, absolutely.
This study was a game changer.
They took 120 older adults,randomized them into two groups.
The main group did aerobicwalking about 40 minutes three
times a week for a whole year.
SPEAKER_01 (04:06):
And the control group?
SPEAKER_00 (04:07):
The control group did stretching and toning
exercises.
So they were moving, but itwasn't a cardio workout.
Same duration, same frequency.
SPEAKER_01 (04:15):
And the results after a year really tell the
story.
SPEAKER_00 (04:18):
They really do.
The control group, thestretchers, they showed what
you'd predict with age.
Their hippocampal volume wentdown by about 1.4% over that
year.
That's the expected rate ofatrophy.
SPEAKER_01 (04:30):
Okay, so that's the baseline of aging.
SPEAKER_00 (04:31):
Right.
But the aerobic group, theydidn't just stop the decline.
They showed an average increaseof 2% in their hippocampal
volume.
SPEAKER_01 (04:38):
Wait, an increase.
So they actually grew that partof their brain.
They reversed the clock?
SPEAKER_00 (04:42):
Yes.
That 2% increase effectivelyreversed one to two years of
age-related atrophy.
It's a physical, tangiblereversal.
And here's the kicker, the linkback to our first topic.
The people who had the biggestincrease in hippocampal volume,
they were also the ones with thebiggest increases in their BDNF
levels.
SPEAKER_01 (05:03):
And their memory got better.
SPEAKER_00 (05:04):
And they showed the most significant improvements in
spatial memory performance.
The structure, the chemistry,and the cognitive outcome,
they're all tied together.
SPEAKER_01 (05:14):
That's the ultimate proof right there.
The BDNF translates directlyinto structural resilience.
SPEAKER_00 (05:19):
It is.
And the sources also pointed tosome really specific findings.
For example, women with mildcognitive impairment who were
already at high risk, theyshowed an even faster response.
SPEAKER_01 (05:30):
But much faster.
SPEAKER_00 (05:31):
A 5.6% increase in the left hippocampus after only
six months of aerobic exercise.
That level of rapid targetedgrowth is well, it suggests
exercise is a powerful medicine,especially when there's already
some vulnerability there.
SPEAKER_01 (05:44):
Aaron Powell That really reframes how we should
think about early intervention.
But okay, all these amazingchemicals and new brain
structures, they need a deliverysystem.
So let's shift to the uh theplumbing of the brain, the
vasculature.
SPEAKER_00 (05:55):
Aaron Powell Yes, vascular health is absolutely
foundational.
The brain is only about 2% ofour body mass, but it uses 20%
of our oxygen.
SPEAKER_01 (06:02):
Aaron Powell So that delivery has to be top-notch.
SPEAKER_00 (06:05):
It does.
And exercise optimizes it.
We see three specificcerebrovascular benefits.
First is just enhanced cerebralblood flow, more oxygen, more
glucose, more of everything thebrain needs.
SPEAKER_01 (06:16):
Okay, more flow.
What's second?
SPEAKER_00 (06:18):
Second is angiogenesis.
That's the growth of brand newblood vessels, these tiny
microvascular networks.
This process is driven byanother growth factor called
VEGF.
So exercise is literallybuilding new roads for blood
flow in your brain.
SPEAKER_01 (06:31):
More roads.
And the third benefit is aboutthe health of the existing
roads, right?
SPEAKER_00 (06:35):
Exactly.
We see improved pulsatilityindices.
It's a measure of arterialstiffness.
Stiff arteries are bad news.
They create microtrauma.
Exercise makes those arteriesmore flexible, more compliant,
which protects the delicatebrain tissue.
SPEAKER_01 (06:48):
So better flow, more roads, and healthier, more
flexible pipes.
It's a complete system upgrade.
SPEAKER_00 (06:54):
It is.
And we see it in practice.
One 12-week study with MCIpatients showed that exercise
reversed abnormal blood flowpatterns and led directly to
measurable improvements in theirworking memory.
The delivery system is just ascritical as the cargo.
SPEAKER_01 (07:08):
Okay, let's talk about that cargo.
Specifically, the mostsurprising messenger that the
sources detailed lactate.
We all think of lactate asmuscle burn, as metabolic waste.
How does something made in mylegs affect my memory center?
SPEAKER_00 (07:22):
This is one of the most elegant connections in the
entire body brain system.
And it turns out lactate isn'tjust waste at all, it's a highly
efficient signaling molecule.
SPEAKER_01 (07:31):
And it can get into the brain.
SPEAKER_00 (07:33):
Yep.
It crosses the blood-brainbarrier with no problem.
When you do intense exercise,your muscles crank out lactate,
release it into the blood.
In the brain, some neurons canuse it for energy, but more
importantly, it acts as a signalin the hippocampus.
SPEAKER_01 (07:45):
A signal for what?
What is it telling thehippocampus to do?
SPEAKER_00 (07:48):
It activates a protein called CERT T1.
Now, CERT1 is a kind of masterregulator, and its activation is
a key step in a whole geneticsignaling cascade.
SPEAKER_01 (07:57):
So lactate gets in, flips the CERT T1 switch.
SPEAKER_00 (08:00):
And by flipping that CERT T1 switch, lactate directly
induces the expression and therelease of BDNF.
SPEAKER_01 (08:07):
Hold on, let me just trace that loop.
I exercise hard, my muscles makelactate.
That lactate travels through myblood, crosses into my brain,
finds the hippocampus, activatesRT1.
And CERT1 then tells the neuronto pump out more of that
superstar molecule, BDNF, thatwe started with.
SPEAKER_00 (08:24):
That is the beautiful loop.
The metabolic effort you feel inyour body is being directly
translated by this simplemolecule into the production of
the brain's most vital growthfactor.
It's an incredible link.
SPEAKER_01 (08:36):
That just adds a whole other layer of complexity.
Okay, finally, let's go to theimmune system.
We know chronicneuroinflammation is a huge
driver of neurodegenerativediseases.
How does exercise act as asystem reset here?
SPEAKER_00 (08:48):
It works on multiple fronts to shift the brain's
immune environment from, youknow, hostile and damaging to
restorative and protective.
There are three main effects.
The first involves the brain'sown immune cells, the microglia.
SPEAKER_01 (09:01):
And what happens to them?
SPEAKER_00 (09:02):
Well, microglia can basically be in two states.
The M1 state ispro-inflammatory, it's the
attack mode, and it can causecollateral damage.
The M2 state isanti-inflammatory, it's the
repair mode, focused on cleanupand releasing growth factors.
SPEAKER_01 (09:16):
And exercise.
SPEAKER_00 (09:17):
Exercise actively pushes the microglia away from
that destructive M1 state andtoward the protective M2 state.
It's literally retraining yourbrain's immune cells to be
restorers instead of attackers.
SPEAKER_01 (09:29):
That's incredible.
What's the second mechanism?
SPEAKER_00 (09:32):
It involves suppressing a key molecular
complex called the NLRP3inflammation.
SPEAKER_01 (09:37):
That sounds complicated.
SPEAKER_00 (09:39):
It's basically the master switch for kicking off a
big inflammatory response.
Exercise helps keep that switchturned off, damping down that
inflammation before it canescalate.
SPEAKER_01 (09:47):
It's like preventative maintenance for the
entire system.
SPEAKER_00 (09:49):
It is.
And then finally, on a macrolevel, exercise just
consistently lowers thecirculating levels of general
inflammatory markers in yourwhole body.
Things like IL6, TNF alpha, andC reactive trotein, or CRP.
SPEAKER_01 (10:02):
So by calming down inflammation everywhere, you're
taking pressure off the brain.
SPEAKER_00 (10:05):
Exactly.
You reduce the signals that aretelling the brain to be inflamed
in the first place.
SPEAKER_01 (10:10):
So if we put it all together, these five pathways,
we started with BDNF providingthe raw material for growth.
Then we saw the structuralproof, the hippocampus literally
getting bigger.
We improved the delivery systemwith better blood flow.
We found this courier lactatelinking muscle effort directly
to BDNF production.
And we finished by calming theentire inflammatory system.
SPEAKER_00 (10:32):
It means that when you go for a run or you lift a
weight, you're not just doingone thing.
You are engaging this highlyevolved, multi-layered
biological defense system.
The protection isn't a singlepoint of failure.
It's this interconnected web ofstructural, molecular, vascular,
and immune regulation.
It hits a problem of cognitivedecline from every possible
(10:52):
angle at the same time.
SPEAKER_01 (10:54):
For you, the listener, understanding that
specificity, knowing that a 2%reversal of hippocampal aging is
possible, or that your workoutliterally produces a messenger
molecule that tells your brainto grow, that gives you a much
deeper insight into why thisworks than just hearing exercise
is good for you.
SPEAKER_00 (11:09):
This knowledge is the why that fuse consistency.
We've seen a beautifulbiological economy where a
supposed waste product becomes avital messenger.
SPEAKER_01 (11:18):
And as we close this deep dive, let's leave you with
that provocative thought forreflection.
SPEAKER_00 (11:24):
We detailed how lactate, a molecule we used to
just dismiss as a byproduct offatigue, crosses into the brain
to activate CERT T1 and directlytrigger the release of BDNF.
So given that discovery, thatcomplex body brain signaling
system driven by something sosimple, it raises a really
important question.
Which is what other signals,what other molecules that we
(11:44):
currently underestimate or justtake for granted are playing an
equally crucial and as yetundiscovered role in protecting
our cognitive resilience?
It really makes you wonder whatelse is out there.
Welcome to the deep dive.
Our mission here is to take a,you know, a dense stack of
research, all the articles, theanalyses, and really just
translate them into the mostcritical insights for you.
Exactly.
And today we're tackling aquestion that I think gets
treated a little superficiallysometimes.
Why exactly is exercise so goodfor your brain?
SPEAKER_00 (00:20):
We're moving way beyond just the general advice.
This isn't going to be a peptalk.
This is a uh a deep dive intothe engine room, so to speak.
Right.
We're going to extract themolecular proof, the specific
mechanisms, the proteins, theactual structural changes that
make movement probably the mostpowerful neuroprotective tool we
have.
SPEAKER_01 (00:39):
Okay.
So our sources are detailingthis, this really profound
ability of exercise to protectthe brain, specifically when we
talk about cognitive health andyou know lowering the risk of
things like mild cognitiveimpairment or MCI.
SPEAKER_00 (00:52):
Right.
And we're going to focus onfive, I think, fundamental
pathways.
They're complementary, they worktogether.
Trevor Burrus, Jr.
SPEAKER_01 (00:58):
And what are they?
SPEAKER_00 (00:58):
So these pathways, they create this sort of
synergistic effect.
They work in parallel to, youknow, enhance repair and
protect.
We'll cover the main growthfactor, BDNF.
SPEAKER_01 (01:07):
Okay.
SPEAKER_00 (01:08):
Then the actual tangible structural changes in
the hippocampus.
SPEAKER_01 (01:11):
The physical proof.
SPEAKER_00 (01:12):
The physical proof.
Then how we optimize the brain'swhole delivery system, its
vasculature.
After that, the uh surprisingrole of lactate as a signaling
molecule.
And then finally theanti-inflammatory effects.
SPEAKER_01 (01:25):
Aaron Powell Okay.
Let's unpack all of that andlet's start with what you call
the cornerstone.
I mean, if you read any paper onbrain health and exercise, you
run into this moleculeimmediately.
Brain-derived neurotrophicfactor, BDNF.
SPEAKER_00 (01:38):
Aaron Powell BDNF.
It's just essential.
You can think of it as like ahigh-grade fertilizer for the
brain.
It mediates so many of thebeneficial effects.
The real question is how solidis the link between moving your
body and ramping up itsproduction?
SPEAKER_01 (01:51):
The evidence I saw seems, well, overwhelming, even
from just one session.
SPEAKER_00 (01:55):
It is.
A big meta-analysis, they lookedat 29 different studies, and it
confirmed that even a singleacute session of exercise
produces a uh a significantmoderate bump in circulating
DDNF.
SPEAKER_01 (02:09):
But the real magic is consistency, right?
SPEAKER_00 (02:10):
That's the game changer.
Regular training potentiatesthis effect.
It ramps it up, creating asustained higher level of this
protein in your system day today.
SPEAKER_01 (02:19):
And what's interesting here is that it's
not just one kind of activity.
You almost always hear aerobicexercise when people talk about
brain health.
SPEAKER_00 (02:26):
That's true.
It gets a lot of the attention.
But the data is really clear.
Both aerobic activities, youknow, running, cycling, and
resistance training, so liftingweights, they both contribute
robustly to increasing BDNF.
SPEAKER_01 (02:38):
Aaron Powell That's a really important distinction
because it gives youflexibility.
SPEAKER_00 (02:40):
It does.
SPEAKER_01 (02:41):
So okay, we've got more BDNF circulating in the
body, but what does thatactually do for the brain?
What are the functions itpromotes?
SPEAKER_00 (02:48):
This is the crucial part.
SPEAKER_01 (02:48):
Yeah.
SPEAKER_00 (02:49):
BDNF binds to a receptor called TRKB, and that
sets off two key processes.
First is neurogenesis.
New neurons.
The generation of new neurons,yeah.
And this happens mostly in thehippocampus, which is, you know,
critical for forming newmemories.
Second, BDNF is vital forsynaptic plasticity.
SPEAKER_01 (03:08):
Aaron Powell, so not just new cells, but better
connections between the existingones.
SPEAKER_00 (03:12):
Exactly.
It strengthens thoseconnections, makes the circuits
faster, more efficient forlearning and for memory recall.
Without enough BDNF, thosecircuits just get slow, they get
sluggish.
SPEAKER_01 (03:22):
Okay, so if BDNF is the molecular fertilizer, let's
move to the structural proof.
This is the stuff that I find socompelling.
The evidence that exercise canliterally reverse aid-related
decline, the changes inhippocampal volume.
SPEAKER_00 (03:36):
This is where we connect the molecule to the
observable reality.
The hippocampus, like you said,it's the memory hub.
And its atrophy, it's shrinkingis one of the earliest markers
of cognitive aging.
SPEAKER_01 (03:47):
So let's really dig into the landmark study here.
The Ericsson 2011 PNAS paper.
It's key because of how well itwas controlled.
SPEAKER_00 (03:53):
Oh, absolutely.
This study was a game changer.
They took 120 older adults,randomized them into two groups.
The main group did aerobicwalking about 40 minutes three
times a week for a whole year.
SPEAKER_01 (04:06):
And the control group?
SPEAKER_00 (04:07):
The control group did stretching and toning
exercises.
So they were moving, but itwasn't a cardio workout.
Same duration, same frequency.
SPEAKER_01 (04:15):
And the results after a year really tell the
story.
SPEAKER_00 (04:18):
They really do.
The control group, thestretchers, they showed what
you'd predict with age.
Their hippocampal volume wentdown by about 1.4% over that
year.
That's the expected rate ofatrophy.
SPEAKER_01 (04:30):
Okay, so that's the baseline of aging.
SPEAKER_00 (04:31):
Right.
But the aerobic group, theydidn't just stop the decline.
They showed an average increaseof 2% in their hippocampal
volume.
SPEAKER_01 (04:38):
Wait, an increase.
So they actually grew that partof their brain.
They reversed the clock?
SPEAKER_00 (04:42):
Yes.
That 2% increase effectivelyreversed one to two years of
age-related atrophy.
It's a physical, tangiblereversal.
And here's the kicker, the linkback to our first topic.
The people who had the biggestincrease in hippocampal volume,
they were also the ones with thebiggest increases in their BDNF
levels.
SPEAKER_01 (05:03):
And their memory got better.
SPEAKER_00 (05:04):
And they showed the most significant improvements in
spatial memory performance.
The structure, the chemistry,and the cognitive outcome,
they're all tied together.
SPEAKER_01 (05:14):
That's the ultimate proof right there.
The BDNF translates directlyinto structural resilience.
SPEAKER_00 (05:19):
It is.
And the sources also pointed tosome really specific findings.
For example, women with mildcognitive impairment who were
already at high risk, theyshowed an even faster response.
SPEAKER_01 (05:30):
But much faster.
SPEAKER_00 (05:31):
A 5.6% increase in the left hippocampus after only
six months of aerobic exercise.
That level of rapid targetedgrowth is well, it suggests
exercise is a powerful medicine,especially when there's already
some vulnerability there.
SPEAKER_01 (05:44):
Aaron Powell That really reframes how we should
think about early intervention.
But okay, all these amazingchemicals and new brain
structures, they need a deliverysystem.
So let's shift to the uh theplumbing of the brain, the
vasculature.
SPEAKER_00 (05:55):
Aaron Powell Yes, vascular health is absolutely
foundational.
The brain is only about 2% ofour body mass, but it uses 20%
of our oxygen.
SPEAKER_01 (06:02):
Aaron Powell So that delivery has to be top-notch.
SPEAKER_00 (06:05):
It does.
And exercise optimizes it.
We see three specificcerebrovascular benefits.
First is just enhanced cerebralblood flow, more oxygen, more
glucose, more of everything thebrain needs.
SPEAKER_01 (06:16):
Okay, more flow.
What's second?
SPEAKER_00 (06:18):
Second is angiogenesis.
That's the growth of brand newblood vessels, these tiny
microvascular networks.
This process is driven byanother growth factor called
VEGF.
So exercise is literallybuilding new roads for blood
flow in your brain.
SPEAKER_01 (06:31):
More roads.
And the third benefit is aboutthe health of the existing
roads, right?
SPEAKER_00 (06:35):
Exactly.
We see improved pulsatilityindices.
It's a measure of arterialstiffness.
Stiff arteries are bad news.
They create microtrauma.
Exercise makes those arteriesmore flexible, more compliant,
which protects the delicatebrain tissue.
SPEAKER_01 (06:48):
So better flow, more roads, and healthier, more
flexible pipes.
It's a complete system upgrade.
SPEAKER_00 (06:54):
It is.
And we see it in practice.
One 12-week study with MCIpatients showed that exercise
reversed abnormal blood flowpatterns and led directly to
measurable improvements in theirworking memory.
The delivery system is just ascritical as the cargo.
SPEAKER_01 (07:08):
Okay, let's talk about that cargo.
Specifically, the mostsurprising messenger that the
sources detailed lactate.
We all think of lactate asmuscle burn, as metabolic waste.
How does something made in mylegs affect my memory center?
SPEAKER_00 (07:22):
This is one of the most elegant connections in the
entire body brain system.
And it turns out lactate isn'tjust waste at all, it's a highly
efficient signaling molecule.
SPEAKER_01 (07:31):
And it can get into the brain.
SPEAKER_00 (07:33):
Yep.
It crosses the blood-brainbarrier with no problem.
When you do intense exercise,your muscles crank out lactate,
release it into the blood.
In the brain, some neurons canuse it for energy, but more
importantly, it acts as a signalin the hippocampus.
SPEAKER_01 (07:45):
A signal for what?
What is it telling thehippocampus to do?
SPEAKER_00 (07:48):
It activates a protein called CERT T1.
Now, CERT1 is a kind of masterregulator, and its activation is
a key step in a whole geneticsignaling cascade.
SPEAKER_01 (07:57):
So lactate gets in, flips the CERT T1 switch.
SPEAKER_00 (08:00):
And by flipping that CERT T1 switch, lactate directly
induces the expression and therelease of BDNF.
SPEAKER_01 (08:07):
Hold on, let me just trace that loop.
I exercise hard, my muscles makelactate.
That lactate travels through myblood, crosses into my brain,
finds the hippocampus, activatesRT1.
And CERT1 then tells the neuronto pump out more of that
superstar molecule, BDNF, thatwe started with.
SPEAKER_00 (08:24):
That is the beautiful loop.
The metabolic effort you feel inyour body is being directly
translated by this simplemolecule into the production of
the brain's most vital growthfactor.
It's an incredible link.
SPEAKER_01 (08:36):
That just adds a whole other layer of complexity.
Okay, finally, let's go to theimmune system.
We know chronicneuroinflammation is a huge
driver of neurodegenerativediseases.
How does exercise act as asystem reset here?
SPEAKER_00 (08:48):
It works on multiple fronts to shift the brain's
immune environment from, youknow, hostile and damaging to
restorative and protective.
There are three main effects.
The first involves the brain'sown immune cells, the microglia.
SPEAKER_01 (09:01):
And what happens to them?
SPEAKER_00 (09:02):
Well, microglia can basically be in two states.
The M1 state ispro-inflammatory, it's the
attack mode, and it can causecollateral damage.
The M2 state isanti-inflammatory, it's the
repair mode, focused on cleanupand releasing growth factors.
SPEAKER_01 (09:16):
And exercise.
SPEAKER_00 (09:17):
Exercise actively pushes the microglia away from
that destructive M1 state andtoward the protective M2 state.
It's literally retraining yourbrain's immune cells to be
restorers instead of attackers.
SPEAKER_01 (09:29):
That's incredible.
What's the second mechanism?
SPEAKER_00 (09:32):
It involves suppressing a key molecular
complex called the NLRP3inflammation.
SPEAKER_01 (09:37):
That sounds complicated.
SPEAKER_00 (09:39):
It's basically the master switch for kicking off a
big inflammatory response.
Exercise helps keep that switchturned off, damping down that
inflammation before it canescalate.
SPEAKER_01 (09:47):
It's like preventative maintenance for the
entire system.
SPEAKER_00 (09:49):
It is.
And then finally, on a macrolevel, exercise just
consistently lowers thecirculating levels of general
inflammatory markers in yourwhole body.
Things like IL6, TNF alpha, andC reactive trotein, or CRP.
SPEAKER_01 (10:02):
So by calming down inflammation everywhere, you're
taking pressure off the brain.
SPEAKER_00 (10:05):
Exactly.
You reduce the signals that aretelling the brain to be inflamed
in the first place.
SPEAKER_01 (10:10):
So if we put it all together, these five pathways,
we started with BDNF providingthe raw material for growth.
Then we saw the structuralproof, the hippocampus literally
getting bigger.
We improved the delivery systemwith better blood flow.
We found this courier lactatelinking muscle effort directly
to BDNF production.
And we finished by calming theentire inflammatory system.
SPEAKER_00 (10:32):
It means that when you go for a run or you lift a
weight, you're not just doingone thing.
You are engaging this highlyevolved, multi-layered
biological defense system.
The protection isn't a singlepoint of failure.
It's this interconnected web ofstructural, molecular, vascular,
and immune regulation.
It hits a problem of cognitivedecline from every possible
(10:52):
angle at the same time.
SPEAKER_01 (10:54):
For you, the listener, understanding that
specificity, knowing that a 2%reversal of hippocampal aging is
possible, or that your workoutliterally produces a messenger
molecule that tells your brainto grow, that gives you a much
deeper insight into why thisworks than just hearing exercise
is good for you.
SPEAKER_00 (11:09):
This knowledge is the why that fuse consistency.
We've seen a beautifulbiological economy where a
supposed waste product becomes avital messenger.
SPEAKER_01 (11:18):
And as we close this deep dive, let's leave you with
that provocative thought forreflection.
SPEAKER_00 (11:24):
We detailed how lactate, a molecule we used to
just dismiss as a byproduct offatigue, crosses into the brain
to activate CERT T1 and directlytrigger the release of BDNF.
So given that discovery, thatcomplex body brain signaling
system driven by something sosimple, it raises a really
important question.
Which is what other signals,what other molecules that we
(11:44):
currently underestimate or justtake for granted are playing an
equally crucial and as yetundiscovered role in protecting
our cognitive resilience?
It really makes you wonder whatelse is out there.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.