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Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part... show more

FoundMyFitness Clips

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35,490 views • 6 months ago •via X (Twitter)

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Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region This effect is linked to lactate, a byproduct of exercise that fuels brain function and triggers BDNF, a protein that helps grow and protect neurons Regular physical activity isn’t just good for the body—it’s essential for a sharper brain

Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region This effect is linked to lactate, a byproduct of exercise that fuels brain function and triggers BDNF, a protein that helps grow and protect neurons Regular physical activity isn’t just good for the body—it’s essential for a sharper brain

FoundMyFitness Clips

92,901 views • 1 year ago

Lactate generated via high-intensity exercise increases BDNF in the brain BDNF: • Improves cognition • Increases neuroplasticity • Helps stave off brain aging • Stimulates the growth of new neurons • Strengthens connections between neurons

Lactate generated via high-intensity exercise increases BDNF in the brain BDNF: • Improves cognition • Increases neuroplasticity • Helps stave off brain aging • Stimulates the growth of new neurons • Strengthens connections between neurons

FoundMyFitness Clips

19,784 views • 2 years ago

No pharmeceutical can rival exercise when it comes to slowing the aging process - particularly the aging brain. A large-scale trial investiated th effect of aerobic exercise (running, cycling) on cognition in the 20- to 67-year age range. Here’s what they found: Better thinking skills as you age: Exercise helped people’s executive function - that’s your brain’s ability to manage tasks, plan, and focus. Thicker brain cortex, regardless of age: • Higher cognitive reserve- aiding task flexability and improvisation • Resilience against brain aging and neurodegenerative disease • Improved neural plasticity, essential for lifelong learning and skill acquisition • Bolsters emotional regulation Real-world Application: The way the workouts were implemented could be a practical recommendation for improving brain health for the general public. Consistency is key: participants exercised about 40 minutes, four times a week for six months. Gradually increasing effort: they started easy (55-65% max heart rate) and slowly increased their workout intensity (65%-75% max heart rate). Monitoring progress: using heart rate monitors helped them stay in the desired exercise intensity. Flexibility: participants could choose the exercise (running or cycling) they preferred and set their schedules. #everydayoctober

No pharmeceutical can rival exercise when it comes to slowing the aging process - particularly the aging brain. A large-scale trial investiated th effect of aerobic exercise (running, cycling) on cognition in the 20- to 67-year age range. Here’s what they found: Better thinking skills as you age: Exercise helped people’s executive function - that’s your brain’s ability to manage tasks, plan, and focus. Thicker brain cortex, regardless of age: • Higher cognitive reserve- aiding task flexability and improvisation • Resilience against brain aging and neurodegenerative disease • Improved neural plasticity, essential for lifelong learning and skill acquisition • Bolsters emotional regulation Real-world Application: The way the workouts were implemented could be a practical recommendation for improving brain health for the general public. Consistency is key: participants exercised about 40 minutes, four times a week for six months. Gradually increasing effort: they started easy (55-65% max heart rate) and slowly increased their workout intensity (65%-75% max heart rate). Monitoring progress: using heart rate monitors helped them stay in the desired exercise intensity. Flexibility: participants could choose the exercise (running or cycling) they preferred and set their schedules. #everydayoctober

Dr. Rhonda Patrick

521,629 views • 2 years ago

Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain This shift promotes muscle repair, boosts neurogenesis (the growth of new brain cells), and even strengthens your body’s defense against cancer Yet another benefit of exercise to add to the list Go lift some weights

Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain This shift promotes muscle repair, boosts neurogenesis (the growth of new brain cells), and even strengthens your body’s defense against cancer Yet another benefit of exercise to add to the list Go lift some weights

FoundMyFitness Clips

30,000 views • 1 year ago

Exercise is *remarkably* beneficial for the brain. High fitness levels in midlife delayed dementia onset by 9.5 years in women. Larger brain volumes have also been linked to increased physical activity. Maintain youthful brain volume by embracing exercise. We can transform our brain health as we age.

Exercise is remarkably beneficial for the brain. High fitness levels in midlife delayed dementia onset by 9.5 years in women. Larger brain volumes have also been linked to increased physical activity. Maintain youthful brain volume by embracing exercise. We can transform our brain health as we age.

Dr. Rhonda Patrick

191,925 views • 3 years ago

The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable

The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable

FoundMyFitness Clips

23,729 views • 1 year ago

2 years of vigorous exercise in 50-year-olds was able to reverse the aging of their hearts by 20 years! Effectively making the heart look more like a 30-year-old's The power of exercise.... Astonishing, really

2 years of vigorous exercise in 50-year-olds was able to reverse the aging of their hearts by 20 years! Effectively making the heart look more like a 30-year-old's The power of exercise.... Astonishing, really

FoundMyFitness Clips

1,825,202 views • 2 years ago

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline

FoundMyFitness Clips

21,495 views • 11 months ago

Brain shrinkage starts at 40. Brain volume reduces by 5% every decade after the age of 40, and at a much faster rate after 70. Various strategies such as ensuring adequate sleep, minimizing stress, meditation, regular physical activity, engaging in cognitively-stimulating activities and consuming healthy foods can slow down the age-related Brain volume reduction.

Brain shrinkage starts at 40. Brain volume reduces by 5% every decade after the age of 40, and at a much faster rate after 70. Various strategies such as ensuring adequate sleep, minimizing stress, meditation, regular physical activity, engaging in cognitively-stimulating activities and consuming healthy foods can slow down the age-related Brain volume reduction.

Dr Sudhir Kumar MD DM

418,553 views • 1 year ago

For older adults, a daily multivitamin is a high-priority basic, not an optional supplement Across three COSMOS cognitive studies of adults 65+, a standard multivitamin (Centrum Silver) slowed global brain aging by about 2 years The biggest effect showed up in episodic memory (remembering experiences, names, faces, and events), which aged almost 5 years slower A related COSMOS analysis also found modest slowing in biological aging clocks, making this one of the lowest-effort ways to cover micronutrient gaps as the brain ages

For older adults, a daily multivitamin is a high-priority basic, not an optional supplement Across three COSMOS cognitive studies of adults 65+, a standard multivitamin (Centrum Silver) slowed global brain aging by about 2 years The biggest effect showed up in episodic memory (remembering experiences, names, faces, and events), which aged almost 5 years slower A related COSMOS analysis also found modest slowing in biological aging clocks, making this one of the lowest-effort ways to cover micronutrient gaps as the brain ages

FoundMyFitness Clips

14,221 views • 25 days ago

A run-of-the-mill multivitamin can measurably change how your brain ages In three large randomized controlled trials of older adults (65+), daily Centrum Silver led to about 2 years less brain aging versus placebo Even more striking, episodic memory aging (remembering experiences, people, and events) looked roughly 5 years “younger” in the multivitamin group On top of that, it acts as basic insurance, filling micronutrient gaps that most diets simply don’t cover

A run-of-the-mill multivitamin can measurably change how your brain ages In three large randomized controlled trials of older adults (65+), daily Centrum Silver led to about 2 years less brain aging versus placebo Even more striking, episodic memory aging (remembering experiences, people, and events) looked roughly 5 years “younger” in the multivitamin group On top of that, it acts as basic insurance, filling micronutrient gaps that most diets simply don’t cover

FoundMyFitness Clips

123,808 views • 3 months ago

How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.

How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.

Brady Holmer

18,310 views • 1 year ago

Consistent endurance exercise may be one of the most powerful ways to slow down biological aging. Six months of cycling (about 4.5 hours/week) reduced GrimAge by 7 months relative to the expected trajectory of normal aging. GrimAge is an epigenetic clock tied to mortality risk. Participants also increased VO₂ max by ~20%, and the reduction in GrimAge tracked with those gains in cardiorespiratory fitness, but not with changes in body composition. The anti-aging signal seemed to come more from becoming fitter, not just leaner. To Prof Steve Horvath, this suggests biological aging is, at least to some extent, modifiable. We discuss how exercise may slow biological aging in the latest episode of the podcast. Out now.

Consistent endurance exercise may be one of the most powerful ways to slow down biological aging. Six months of cycling (about 4.5 hours/week) reduced GrimAge by 7 months relative to the expected trajectory of normal aging. GrimAge is an epigenetic clock tied to mortality risk. Participants also increased VO₂ max by ~20%, and the reduction in GrimAge tracked with those gains in cardiorespiratory fitness, but not with changes in body composition. The anti-aging signal seemed to come more from becoming fitter, not just leaner. To Prof Steve Horvath, this suggests biological aging is, at least to some extent, modifiable. We discuss how exercise may slow biological aging in the latest episode of the podcast. Out now.

Dr. Rhonda Patrick

80,521 views • 24 days ago

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control

FoundMyFitness Clips

57,226 views • 5 months ago

A 10-minute high-intensity workout can supercharge your brain—immediately Brain-derived neurotrophic factor (BDNF) is a crucial growth factor that strengthens neural connections, enhances memory, and supports brain plasticity The more intense your exercise, the greater the surge of BDNF, with high-intensity interval training (HIIT) delivering the most powerful cognitive boost Whether you’re prepping for a big presentation or just want sharper focus, a short burst of vigorous exercise can leave your brain firing on all cylinders

A 10-minute high-intensity workout can supercharge your brain—immediately Brain-derived neurotrophic factor (BDNF) is a crucial growth factor that strengthens neural connections, enhances memory, and supports brain plasticity The more intense your exercise, the greater the surge of BDNF, with high-intensity interval training (HIIT) delivering the most powerful cognitive boost Whether you’re prepping for a big presentation or just want sharper focus, a short burst of vigorous exercise can leave your brain firing on all cylinders

FoundMyFitness Clips

279,560 views • 1 year ago

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains

FoundMyFitness Clips

94,137 views • 5 months ago

How to reverse 20 years of heart aging Sedentary 50-year-olds followed a vigorous-intensity exercise protocol for 2 years By 6 months, they were doing 4-5 hours/week of training The end result... The structural changes in their hearts reverted by nearly 20 years That's the power of exercise It's literally medicine

How to reverse 20 years of heart aging Sedentary 50-year-olds followed a vigorous-intensity exercise protocol for 2 years By 6 months, they were doing 4-5 hours/week of training The end result... The structural changes in their hearts reverted by nearly 20 years That's the power of exercise It's literally medicine

FoundMyFitness Clips

48,721 views • 1 year ago

Urolithin A may be one of the most interesting supplements for mitochondrial aging It activates mitophagy, the cellular cleanup process that removes damaged mitochondria before they drag down energy production, muscle function, and immune resilience In older adults, 1,000 mg/day improved markers of immune aging, increasing CD8+ T cells and natural killer cells while lowering markers of cellular senescence In untrained athletes, the same dose boosted VO2 max by 10% beyond exercise alone, and improved hamstring strength in older adults by 10–12% versus exercise alone

Urolithin A may be one of the most interesting supplements for mitochondrial aging It activates mitophagy, the cellular cleanup process that removes damaged mitochondria before they drag down energy production, muscle function, and immune resilience In older adults, 1,000 mg/day improved markers of immune aging, increasing CD8+ T cells and natural killer cells while lowering markers of cellular senescence In untrained athletes, the same dose boosted VO2 max by 10% beyond exercise alone, and improved hamstring strength in older adults by 10–12% versus exercise alone

FoundMyFitness Clips

48,672 views • 28 days ago

Did you know your brain has its own growth hormone? BDNF is like fertilizer for your brain cells, boosting learning, memory and mood. Exercise is the fastest way to boost your brain's BDNF levels! Start with: Weight training 2-4x/week HIIT sprints 1-2x/week Daily 30-min walks Listen to your body. Make time for rest too.

Did you know your brain has its own growth hormone? BDNF is like fertilizer for your brain cells, boosting learning, memory and mood. Exercise is the fastest way to boost your brain's BDNF levels! Start with: Weight training 2-4x/week HIIT sprints 1-2x/week Daily 30-min walks Listen to your body. Make time for rest too.

Kristie Leong M.D.

201,626 views • 1 year ago