Cardio for Brain Health + Productivity

BRAIN BOOSTING CARDIO: So, this is a cardio protocol Ive tested out, and its become my favorite for increasing energy and productivity,

For context: High-Intensity Interval Training (HIIT) has been associated with increased Brain-Derived Neurotrophic Factor (BDNF) production, through a multitude of mechanisms

Here is the rundown of everything HIIT does. Aerobic cardio has similar benefits, but HIIT is more intense obviously, and more potent in its effects.

1. Increased Blood Flow: During high-intensity exercise, there is increased blood flow throughout the body, including the brain. This enhanced blood flow may help stimulate the release of BDNF.

2. Neurotransmitter Release: HIIT can lead to the release of neurotransmitters such as dopamine and serotonin. These neurotransmitters play a role in neuroplasticity, which is the brain's ability to change and adapt. BDNF is involved in this process.

3. Energy Demand: HIIT is energy-demanding and requires a high level of effort. The brain responds to this energy demand by releasing neurotrophic factors like BDNF to support neuronal health and function.

4. Stress and Adaptation: The stress placed on the body during HIIT triggers an adaptive response. This response can include the release of BDNF to support the growth and maintenance of neurons.

5. Neuroinflammation: HIIT has been shown to have anti-inflammatory effects. Reduced inflammation in the brain can promote BDNF production and function.

6. Metabolic Factor: HIIT can improve metabolic health, including insulin sensitivity. Metabolic health and brain health are interconnected, and improvements in metabolic function can positively influence BDNF levels.

WOW that sounds awesome, I want some of that

The Trick though is HOW much cardio do you need to get this effect? HIIT can be very tiring obviously, and leave you wiped out if you do too much of it.

I noticed over time that shorter HIIT workouts have a much more energizing effect than longer ones, and doing them in the morning seemed to have an energizing effect for the whole day.
The past year I tested various protocols and finally settled on the following.

The 11 Minute BDNF HIIT protocol

This is done on an airdyne bike or equivalent, it goes like this

50 seconds of rest, then 10 seconds all sprinting

Repeat 10x, On the very last sprint, pedal as hard as you can for 70 seconds

Adds up to 11 minutes total.

And thats it

Do this in the morning, and I guarantee you'll notice cognitive boost throughout the day, its great for getting work done and overall energy. And you get the health benefits of HIIT as well

How often should I do this?

It can be done almost daily. I dont suggest doing more than 2 consecutive days in a row. Doing it every day your performance will plateau, and while it is short, its still a leg workout. Your muscles need time to recover.