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The Exercise Neuroscientist: NEW RESEARCH, The Shocking Link Between Exercise And Dementia!
50 segments available
Dr Wendy Suzuki is a Professor of Neural Science and Psychology at New York University and the bestselling author of books such as, ‘Good Anxiety’ and ‘Healthy Brain, Happy Life’. 00:00 Intro 02:18 The Importance of Healthy Brain 02:58 Why People Need To Look After Their Brains 04:23 How To Keep Your Brain Healthy 07:09 Learning This About The Brain Changed My Life 10:37 My Father's Dementia Journey 12:37 You Can Grow New Brain Cells 16:01 How Learning Changes The Structure Of Your Brain 18:43 You Can Improve Your Brain Health At Any Point - Here's How 22:28 What's Causing Dementia & Alzheimer's 24:24 How Does Memory Work? 24:53 How To Improve Your Bad Memory 26:35 The Different Types Of Memory 27:35 How To Remember Things Better 28:49 The Memory Palace Technique 33:04 Holding a Real Human Brain 37:19 The Best Exercise For Your Brain 42:04 How To Be Better At Speaking And Memory 43:37 The Effects Of Coffee On Our Brains 45:09 What Lack Of Sleep Is Doing To Your Neurons 46:58 The Best Diets For An Optimal Brain 47:48 The Shocking Benefits Of Human Connections 49:15 Neuroscientist Recommends This Morning Routine For Optimal Brain Function 50:31 What Are The Worst Habits For Your Brain? 51:41 Does Mindfulness Help The Brain? 52:21 What Social Media Is Doing To Your Brain 55:46 What To Do About Social Media And Phone Addiction 59:21 Anxiety Levels Are Increasing 01:04:02 Where Do We Experience Anxiety In The Brain? 01:06:22 How To Turn Down Our Stress Levels 01:08:18 What Do Emotions Do To Our Brain And Body? 01:10:21 Ads 01:11:22 Does The Brain Change When We're In Love? 01:14:13 What You Learn From Going Through Grief 01:29:26 What Is The Best Quality Of Humanity You can purchase Wendy’s book, ‘Good Anxiety’, here: https://amzn.to/3wPFoDZ Follow Wendy: Instagram - https://bit.ly/3wIeNZw Twitter - https://bit.ly/3V3gHNL Follow me: https://beacons.ai/diaryofaceo Sponsors: PerfectTed: https://bit.ly/PerfectTed-DOAC with an exclusive code DIARY10 for 10% off
Segments Timeline
The Power of a Healthy Brain
Dr. Wendy Suzuki introduces the concept of a 'big fat fluffy brain' as a metaphor for a healthy brain. She emphasizes the importance of brain health and how it can lead to a happier life. This segment sets the stage for understanding the tools and tricks to enhance cognitive abilities through exercise and lifestyle changes.
"in this box is a real preserved human brain named Betty and I think you should hold it oh my God it's wet and now we're going to go through all the tools and tricks to make your brain as healthy as it..."
Why Brain Health Matters
Dr. Suzuki discusses the significance of maintaining a healthy brain, explaining that a healthy brain is crucial for overall well-being. She highlights how many people overlook the importance of brain health, often prioritizing physical appearance over cognitive function. This segment encourages viewers to appreciate their brain's complexity and its vital role in daily life.
"episode you just said to me that much of your work is focused on making sure people have big fat fluffy brains yes why does that matter it matters because a big fat fluffy brain brain is a healthy bra..."
Transforming Your Brain Through Exercise
In this segment, Dr. Suzuki explains how exercise can significantly improve brain function, particularly in areas responsible for memory and attention. She highlights the hippocampus and prefrontal cortex as key brain regions that benefit from physical activity, emphasizing that regular exercise can lead to a 'big fat fluffy brain' and enhance cognitive performance.
"big fat fluffy brain how would my life be different I'm saying me Steve Bart I'm I'm a podcaster I'm I'm an entrepreneur relationships I've Got Friends girlfriend family how would I show up differentl..."
A Personal Revelation on Brain Health
Dr. Suzuki shares a personal story about her journey to understanding the impact of exercise on brain health. After a transformative trip to Peru, she realized the positive effects of physical activity on her mood and cognitive abilities. This revelation led her to shift her research focus towards exploring how exercise can enhance brain function and memory.
"will be better at doing your job as a podcaster I am better as a dean and a professor of Neuroscience and and teaching in class for example is where I'm using my prefrontal cortex in my hippocampus th..."
The Impact of Dementia on Family
Dr. Suzuki recounts her father's struggle with dementia, which deepened her understanding of the importance of brain health. She connects her personal experiences with her professional insights, illustrating the stark contrast between her improved cognitive function and her father's decline. This segment highlights the urgency of exploring physical activity's role in preventing cognitive decline.
"and so I'm a neuroscientist I went to the literature and I asked well what do we know right now about what exactly exercise is doing and it showed at that moment in time about 10 15 years ago that exe..."
Understanding Brain Plasticity
In this segment, Dr. Suzuki discusses the concept of brain plasticity, explaining how the brain can change shape and function based on experiences and activities. She emphasizes that just like muscles, the brain can grow and adapt, which is crucial for learning and memory. This foundational understanding sets the stage for further exploration of how lifestyle choices impact brain health.
"more deeply and by me I I was waking up in the morning thinking about what can we what can I do to better understand how physical activity could be used not just for me for my students can they study ..."
The Rat Study That Changed Everything
Dr. Suzuki references a groundbreaking study by Marian Diamond that demonstrated brain plasticity in rats. The study compared rats in enriched environments to those in isolated conditions, revealing that the former had thicker cortices and more synaptic connections. This pivotal research laid the groundwork for understanding how environment and activity influence brain development.
"is the evidence or the studies that we have that proves our brains do change shape yeah that's such a great question and uh it takes me back to the first day of my freshman year at UC Berkeley when I ..."
Learning and Memory in London Taxi Drivers
Dr. Suzuki discusses research on London taxi drivers, who undergo extensive training to learn the city's complex layout. This study illustrates how learning can physically alter the brain, particularly the hippocampus, which is crucial for memory. The segment highlights the brain's remarkable ability to adapt and grow in response to new challenges and experiences.
"actually grew what does that mean there were more synaptic connections there in not in the whole brain in certain brain areas that made sense the visual cortical area there was much more visual stimul..."
The Impact of Learning on Memory
Dr. Suzuki shares insights from a study on London taxi drivers, revealing that successful candidates exhibited a larger posterior hippocampus, crucial for spatial learning. This segment emphasizes the relationship between learning intensity and memory enhancement, showcasing how our brains adapt to new challenges.
"they were not going to make it and so she tested them at the beginning and asked how is your memory uh and how big is your hippocampus identical for all all of the uh wannabe London taat cab drivers b..."
It's Never Too Late to Start Caring for Your Brain
Addressing the question of brain health at any age, Dr. Suzuki presents compelling evidence that even starting at 31, individuals can significantly improve their brain health. This segment discusses the correlation between physical activity and reduced dementia risk, encouraging proactive brain care.
"difference can we make I'm 31 years old now yeah so if I got serious about my brain health yeah how much of a difference could I realistically see you know I'm trying to figure out if it's worth it ye..."
Physical Activity and Neurochemicals
In this segment, Dr. Suzuki explains how physical activity releases neurochemicals that promote brain health, particularly in the hippocampus. She emphasizes the importance of maintaining an active lifestyle to foster new cell growth and combat neurodegenerative diseases like Alzheimer's.
"fluffier your brain will be why does that make sense so one key piece of information that I haven't told you yet is that we know that physical activity is releasing a every single time you move your b..."
Walking: The Simple Solution for Brain Health
Dr. Suzuki advocates for walking as a straightforward and effective way to enhance brain health. This segment highlights research showing that regular walking can significantly lower the risk of developing Alzheimer's, making it an accessible option for everyone.
"actually damage enough of your hippocampus so that you start seeing those telltale signs of memory impairment that comes with Alzheimer's disease and and dementia in general same thing with their pref..."
The Role of Physical Activity in Decision-Making
Discussing the effects of physical activity on cognitive functions, Dr. Suzuki explains how regular exercise can enhance decision-making abilities by improving the function of the prefrontal cortex. This segment underscores the importance of staying active for better focus and attention.
"runner that could help too but everybody can walk and from that study that I mentioned in the 65y olds 30% reduction in um the probability of getting Alzheimer's with just walking you said that if I g..."
Understanding Different Types of Memory
In this segment, Dr. Suzuki differentiates between various types of memory, including declarative and motor memory. She explains how different brain structures are involved in these memory types, providing insights into how our brains process and retain information.
"from long-term memory formation which is memory for facts and events uh that is dependent on the hippocampus I feel like my memory is not great most people feel that why is my memory not as good as ot..."
Four Key Factors for Memorable Learning
Dr. Suzuki outlines four essential factors that enhance memory retention: repetition, association, novelty, and emotional resonance. This segment provides valuable strategies for improving memory, particularly relevant for marketers and educators aiming to engage their audiences.
"book you talk about there being I think is it three different types of memory in total that are formed in the hippocampus there's lots of different names for forms of memory in the hippocampus um but ..."
The Emotional Connection to Memory
Exploring the interplay between emotion and memory, Dr. Suzuki discusses how emotional experiences are more likely to be remembered. This segment highlights the role of the amygdala in infusing emotional significance into memories, making them more vivid and lasting.
"those four things okay can we go through them absolutely so I like to say there are four things that make memory stick and this is after 25 or 30 years studying the hippoc campus and and how memories ..."
A Real Human Brain: A Teaching Tool
In a surprising twist, Dr. Suzuki introduces a real human brain as a teaching tool, emphasizing the novelty and emotional impact of such an experience. This segment illustrates how tangible demonstrations can enhance understanding and engagement in discussions about brain health.
"temporal lobe right here and the hippocampus is right behind it amydala me means almond it's an almond shaped structure and it sits right in front of um the kind of tube shaped structure that is the h..."
The Structure of the Human Brain
Dr. Suzuki elaborates on the anatomy of the human brain, discussing its lobes and folds. She explains how the complexity of the brain's structure contributes to its computational capacity, comparing it to the flat brains of other animals. This segment provides insight into the physical characteristics that make the human brain unique.
"brain Betty so can can you tell if it's a man or a woman no I can't ah man men and women brains not different at all they are but in very very very subtle ways that we wouldn't be able to tell just lo..."
The Essence of a Human Life in a Brain
Dr. Suzuki reflects on the profound significance of a human brain, holding Betty in her hands. She discusses how every thought, memory, and experience of a person is encapsulated within this organ, emphasizing its role in defining a person's existence. This segment evokes a deep appreciation for the complexity of human life.
"brain if we opened up my head right now um because of the form alahh the the preservative chemical that this has been sitting in for at least 26 years this brain has been in my department for ever sin..."
A Life-Changing Encounter with a Brain
Dr. Suzuki shares her personal experience of seeing a human brain for the first time and how it inspired her to pursue a career in neuroscience. She discusses the impact of this moment on her understanding of the brain's importance and how it motivated her to educate others about brain health. This segment highlights the transformative power of curiosity.
"depression everything they went through even their last days before they died is like captured in this little ball of like tofu yep sits in my hand an entire human being's existence it's true what the..."
Exercise: The Key to a Healthy Brain
Dr. Suzuki emphasizes the critical role of aerobic exercise in promoting brain health. She explains how activities that elevate heart rate can lead to the growth of new brain cells and improve cognitive functions. This segment provides actionable insights on how to incorporate exercise into daily routines for optimal brain health.
"what I want to do and it was it was it was life-changing I say that because we you know at the start of this conversation we said that most of us don't appreciate our brain a lot of people don't even ..."
Every Drop of Sweat Counts
In this segment, Dr. Suzuki discusses her research findings on the benefits of regular aerobic exercise for cognitive function. She shares insights from experiments showing that even low-fit individuals can experience significant improvements in mood and memory with consistent exercise. This segment reinforces the idea that every effort contributes to brain health.
"two different experiments in my lab one in um low-fit people people that are really not exercising very much at all less than 30 minutes um um in the last three three weeks you you've uh moved your bo..."
The Immediate Benefits of Movement
Dr. Suzuki outlines the immediate cognitive benefits of physical activity, including mood enhancement, improved focus, and faster reaction times. She encourages listeners to incorporate movement into their daily lives, especially before important tasks like public speaking. This segment highlights the practical applications of exercise for mental clarity.
"doesn't give the formula that I would like but we were heading in that direction which is part of one of the questions that I want to answer but I love to leave people with the idea that every drop of..."
Caffeine: Friend or Foe?
Dr. Suzuki addresses the mixed messages surrounding caffeine's effects on brain health. She advocates for self-experimentation to determine the optimal amount of coffee for individual needs, while also introducing alternative methods like contrast showers to boost alertness. This segment encourages listeners to explore their own responses to stimulants.
"body I always think that because obviously I do a lot of podcasting and it's I'm super reliant on my brain being attached to my mouth and sometimes I notice that it's not you know what I mean like som..."
The Dangers of Sleep Deprivation
In this segment, Dr. Suzuki discusses the critical importance of sleep for brain function. She explains how lack of sleep can hinder memory consolidation and lead to the buildup of harmful metabolites in the brain. This segment serves as a wake-up call about the necessity of prioritizing sleep for overall cognitive health.
"good for your your ability to put words together you know this is where I turn to a a main theme in in my book healthy brain happy life with this which is self-experimentation for you how what can you..."
The Mediterranean Diet for Brain Health
Dr. Suzuki highlights the benefits of the Mediterranean diet for optimal brain function. She emphasizes the importance of consuming colorful, non-processed foods and how these dietary choices can positively impact brain health. This segment provides practical dietary recommendations for maintaining cognitive vitality.
"what is what is happening when you think about um things that we consume you know like food and drink and alcohol and all these kinds of things is there is there anything that if I'm trying to have an..."
The Impact of Social Connections on Brain Health
Dr. Suzuki discusses the correlation between social interactions and brain health, emphasizing that loneliness can lead to cognitive decline. She explains how even casual interactions can contribute to longevity and happiness. This segment underscores the importance of nurturing social relationships for mental well-being.
"brings happiness so uh friend and colleague of mine um Robert wallinger uh studied um what makes people happy the study started in the 20s 1920s in Harvard and after all of those many many many decade..."
Morning Routines for Optimal Brain Function
Dr. Suzuki reveals her personal morning routine designed to enhance brain health. She incorporates tea meditation, physical exercise, and a hot-cold contrast shower to energize her day. This segment provides insights into how structured routines can positively impact cognitive function and overall well-being.
"brain routines like like a morning routine for your brain absolutely so every morning I like to wake up and I do a um tea meditation which is a meditation over the brewing and drinking of tea and this..."
Habits That Harm Your Brain
Dr. Suzuki outlines detrimental habits that can negatively affect brain health, including lack of sleep, sedentary lifestyle, and excessive alcohol consumption. She emphasizes that even moderate alcohol intake can disrupt sleep quality, which is crucial for maintaining cognitive health.
"to that question because I want to close off on it as well the the idea of what would I have to do to destroy my brain so no sleep yeah I'm GNA be sedentary yeah I'm GNA have no friends yeah and smoki..."
The Benefits of Mindfulness
This segment focuses on the positive effects of mindfulness and meditation on brain health. Dr. Suzuki discusses how these practices can enhance brain plasticity and improve attention, highlighting the importance of being present and engaged in the moment for cognitive development.
"also does mind is there is there evidence that being mindful which is like meditation and being in the moment helps the brain it does uh there's beautiful studies showing brain plasticity um in the ar..."
The Dangers of Social Media
Dr. Suzuki addresses the impact of social media on mental health, particularly among young people. She explains how excessive use can lead to increased anxiety and depression, emphasizing that virtual interactions cannot replace the benefits of real-life social connections.
"social media all the time because isn't that good for me because I'm going to be seeing lots of new things all the time and I'll be learning lots of new things so isn't if I sat on a on a screen for s..."
The Physiological Effects of Stress
In this segment, Dr. Suzuki discusses the physiological consequences of stress caused by social media and other factors. She explains how chronic stress can damage brain connections and lead to cell death, highlighting the intertwined nature of psychological and physiological health.
"actually doing to our brains at a chemical level yeah what what would you as a neuroscientist guess is that like is the physiological harm to the brain not the sort of psycholog I'm thinking about lik..."
The Need for Real Connections
Dr. Suzuki emphasizes the importance of real human connections over digital interactions. She discusses the potential negative effects of phone addiction on brain growth and overall happiness, urging listeners to prioritize face-to-face relationships for better mental health.
"social connections maybe movement yeah you know although I do work out every day but the brain is smart enough to know that there's no substitute for real human connections absolutely absolutely and t..."
The Challenge of Being Alone with Your Thoughts
This segment explores the difficulty many people face in being alone with their thoughts, a core aspect of mindfulness and meditation. Dr. Suzuki discusses how constant stimulation from social media can hinder creativity and self-reflection, stressing the value of quiet contemplation for mental clarity.
"yourself out you're going to have to bite the bullet and do a twow week phone detox what would that do to you how would you feel I just could never imagine such a thing well which is a real shame isn'..."
Understanding Everyday Anxiety
Dr. Suzuki shares her observations on the rising levels of everyday anxiety among students and the general population. She connects this increase to societal pressures and the impact of social media, providing insights into how these factors contribute to heightened stress levels.
"brain but I think you're right I think it's actually what it's doing to my like my life yeah the joy the connections the being being there to experience things and um I mean that point that you made i..."
The Role of Social Media in Anxiety
In this concluding segment, Dr. Suzuki discusses the specific ways social media contributes to anxiety, particularly among young women. She highlights the dangers of comparison and the psychological toll of constant connectivity, urging a reevaluation of social media's role in our lives.
"absolutely but is it human in the in is the quantity in which we experience it human uh I think it is I mean because I think about my ancestors I go they they probably I don't know I always imagine my..."
Physiological Responses to Anxiety
Dr. Suzuki explains the physiological mechanisms behind anxiety, detailing how the body's stress response is activated in modern situations. She compares the ancient fight-or-flight response to contemporary triggers, such as negative social media interactions, illustrating how our brains react similarly to both life-threatening and social threats.
"both going in the same direction why are women young women becoming more anxious and suicidality amongst that age group is rapidly increased you know I think that um it's it's that comparison that tha..."
Turning Down Anxiety's Volume
In this segment, Dr. Suzuki shares practical strategies for managing anxiety, emphasizing the importance of deep breathing and exercise. She discusses how even short walks can significantly reduce anxiety and depression levels, providing listeners with actionable tools to combat their stress in everyday life.
"where do we experience anxiety where from a physiological standpoint point where is anxiety CU it feels like it's in your chest yeah so anxiety is kind of a fullbody experience and um anxiety is um st..."
The Power of Breath Meditation
Dr. Suzuki highlights the benefits of breath meditation as a powerful tool for activating the parasympathetic nervous system, which calms the body. She explains how deep breathing can counteract the stress response and offers a simple technique that anyone can use to alleviate anxiety in the moment.
"somebody asked me does that mean our brain is not very smart and the answer is our our our stress and our threat system is not very smart it isn't differentiating between the line that could physicall..."
Finding Wisdom in Grief
Dr. Suzuki reflects on her personal experiences with grief and how it has shaped her understanding of emotions. She discusses the profound connection between love and grief, suggesting that the depth of our grief is a testament to the love we have for those we've lost. This segment emphasizes the value of embracing difficult emotions as part of the human experience.
"reproductive organs so you can do those weekend rest and digest kinds of things well everybody should be asking well do I have that system yes everybody has that system everybody has a parasympathetic..."
Transformative Power of Pain
In this poignant segment, Dr. Suzuki shares how her experiences with loss influenced her writing of 'Good Anxiety.' She discusses the concept that great pain can lead to great wisdom, and how her grief journey transformed her perspective on anxiety, leading her to explore the potential gifts and superpowers that can arise from it.
"to know so if you're a people pleaser um you are doing lots of things to maybe too many things to please people but that means that you care about personal interaction and I start with this one becaus..."
Finding Wisdom in Grief
Dr. Wendy Suzuki shares her profound experience of giving a eulogy for her brother, revealing how the pain of grief is intertwined with the depth of love. She reflects on the wisdom gained from this experience, emphasizing that grief signifies the love we have for those we've lost. This segment highlights the transformative power of grief and how it can lead to personal growth and understanding.
"and actually was my biggest fear um unnamed biggest fear in my life was um to have to give a eulogy I I have a fear of uncontrollable crying in public and I'd always been afraid of of eulogies and I n..."
The Superpowers of Anxiety
In this segment, Dr. Suzuki discusses how her experience with grief influenced her writing of 'Good Anxiety.' She explores the idea that anxiety can have hidden gifts and superpowers, prompting her to seek out the positive aspects of this often-misunderstood emotion. This reflection underscores the importance of reframing anxiety as a source of strength rather than just a burden.
"eulogy and um and then I became obsessed with the flip side of these awful emotions that we all go through grief is this one because I had to go back and finish this book good anxiety how was I going ..."
Embracing Grief for Greater Empathy
Dr. Suzuki reflects on how the loss of her brother and father has changed her perspective on life and relationships. She discusses the newfound empathy and compassion she feels towards others experiencing grief, emphasizing the importance of connection and understanding in times of loss. This segment highlights the emotional growth that can arise from personal tragedy.
"I I name superpowers that come from anxiety that was that was heightened after after this terrible event but I found them and I used them all the time it was therapeutic actually how did it change you..."
The Value of Painful Emotions
In this thought-provoking segment, Dr. Suzuki contemplates whether she would take a pill to eliminate grief if given the chance. She concludes that the lessons learned from painful emotions like grief, sadness, and anxiety are essential for appreciating the joyful moments in life. This discussion emphasizes the significance of experiencing a full range of emotions for personal development.
"I would not take the pill and and that was part of the lesson of writing this book that anxiety is critical for us because anxiety and sadness and and anger are critical to help us appreciate those jo..."
The Intersection of Neuroscience and Spirituality
Dr. Suzuki shares her evolving views on spirituality and how it intersects with her scientific background. She reflects on her journey from a strictly scientific perspective to recognizing the value of beliefs that cannot be proven by the scientific method. This segment invites listeners to consider the broader implications of spirituality in understanding human experience.
"this stuff and how we think and does that leave much room for spirituality and those kinds of things are you spiritual I am and what does what you know because when some people think about spiritualit..."
Seeking Meaning Beyond Science
In this segment, Dr. Suzuki discusses her quest for meaning beyond the confines of scientific explanation. She reflects on her upbringing and how her experiences have shaped her beliefs, emphasizing the importance of finding purpose in life. This exploration of personal belief systems highlights the balance between scientific understanding and the search for deeper meaning.
"be true could be true could be true that cannot be solved cannot be proven with the classic scientific method things that you believe yes what makes you believe them cuz on one hand you said you kind ..."
The Importance of Community
Dr. Suzuki emphasizes the significance of community and connection in combating loneliness and fostering joy. She discusses how creating events that bring people together can have immediate positive effects on mental health. This segment underscores the need for social connections in today's increasingly isolated society.
"searching for an anti- anxiety kind of um uh solu but I was looking for maybe something more than the scientific method in my life we're going in One Direction as a society like more I told you I'm ba..."
Caring for Our Brains
In this closing segment, Dr. Suzuki reflects on the importance of maintaining brain health, especially in light of her father's battle with Alzheimer's. She encourages listeners to take proactive steps to strengthen their brains and foster connections, emphasizing that we have the power to improve our mental well-being every day.
"students right now but um has an immediate effect so what is the one thing we haven't spoke about regarding Betty the brain over there in the corner but the brain in front of you the most important th..."
Compassion: The Best Quality of Humanity
Dr. Suzuki concludes the discussion by defining compassion as the ability to empathize with both the joys and sorrows of others. She highlights the importance of connection and community in fostering compassion, suggesting that this quality is essential for a fulfilling human experience. This segment encapsulates the overarching theme of the conversation: the power of empathy in our lives.
"stronger Wendy thank you so much thank you for the way that you deliver I think is um is so deep rooted in a really undeniable passion and you you're on a real mission to make other people live better..."