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What if I told you there was something that you can do right now that would have an immediate positive benefit for your brain, including your mood and your focus? And what if I told you that same thing could actually last a long time and protect your brain from different conditions like depression, Alzheimer's disease, or dementia? Would you do it? Yes, I am talking about the powerful effects of physical activity that simply moving your body has immediate, long-lasting, and protective benefits for your brain that can last for the rest of your life. So what I want to do today is tell you a story about how I use my deep understanding of neuroscience, as a professor of neuroscience, to essentially do an experiment on myself in which I discovered the science underlying why exercise is the most transformative thing you can do for your brain today.

As a neuroscientist, I know that our brain, the most complex structure known to humankind, is remarkable. But it is one thing to talk about the brain and another to see it. Here is a real preserved human brain illustrating two key areas we will discuss today. The first is the prefrontal cortex right behind your forehead, crucial for decision-making, focus, attention, and personality. The second key area is in the temporal lobe. Deep in the temporal lobe is the hippocampus, critical for forming and retaining new long-term memories.

I have always been fascinated with the hippocampus. How can a moment, like your first kiss or your first child's birth, create a memory that lasts a lifetime? I wanted to record the activity of individual brain cells in the hippocampus as subjects formed new memories and decode how brief bursts of electrical activity either enabled memory formation or not. A few years ago, I did something unusual in science. As a full professor of neural science, I completely switched my research program after discovering something amazing that could change lives: the brain-changing effects of exercise.

I experienced this inadvertently. At the height of my memory work, I realized I had no social life and gained 25 pounds from inactivity. A solo river rafting trip revealed my weakness, motivating me to start regular exercise. I attended various classes—kickboxing, dance, yoga, step class. Each session boosted my mood and energy, motivating consistency. Over 1.5 years, I felt stronger, healthier, and more focused, even noticing improvements in my grant writing due to better attention and memory.

Curious, I researched the literature and found growing evidence supporting my observations: exercise improves mood, energy, memory, and attention. This led me to shift my research focus entirely.

After several years, I concluded exercise is transformative for three reasons. First, immediate effects: a single workout raises neurotransmitters like dopamine, serotonin, and noradrenaline, improving mood and attention for at least two hours. Reaction times also improve. Second, long-lasting effects: consistent exercise changes brain anatomy, physiology, and function. The hippocampus grows new cells, enhancing volume and long-term memory. Prefrontal cortex-dependent attention also improves. Third, protective effects: exercise strengthens the hippocampus and prefrontal cortex, making them more resilient against neurodegenerative diseases. Exercise acts like a supercharged, free 401k for your brain.

People often ask the minimum exercise required. You don't need to be a triathlete. Three to four sessions per week, at least 30 minutes each, focusing on aerobic activity, is sufficient. Simple activities like walking, taking stairs, or power vacuuming can substitute for gym workouts.

From memory pioneer to exercise explorer, I now study optimal exercise prescriptions to maximize brain benefits at any age, fitness level, and genetic background. Exercise is transformative, enhancing mood, cognition, and long-term brain protection. Thank you for embracing the power of movement in your life.