After years of studying the hippocampus, the brain's memory center, Wendy Suzuki made a surprising discovery: Regular physical movement dramatically improved her memory, focus, and overall cognitive performance.

Even 10 minutes of walking can trigger a powerful "neurochemical bubble bath," boosting mood and mental clarity. From the science of long-term brain growth to the emotional benefits of movement, Suzuki reveals how exercise is one of the most effective—and overlooked—tools for improving brain health today.

00:00:00 Part 1: Exploring the neurological effects of exercise.

00:00:12 What inspired your study of the brain-exercise connection?

00:04:32 Exploring the “runner’s high” neurobiology

00:05:16 What is happening during the neurochemical bubble bath?

00:10:52 What is the body-brain connection?

00:11:02 How do active and sedentary brains compare?

00:13:49 How do you convince people of the neurological benefits of exercise?

00:15:24 What is the minimal amount of activity needed to start reaping benefits?

00:16:42 How necessary is goal-setting for a more active lifestyle?

00:17:49 Is working out in the morning or evening more beneficial?

00:21:00 Is caffeine recommended as an aid for morning workouts?

00:22:08 Are there negative effects from late night workouts?

00:23:52 What are the most effective motivators for working out?

00:24:27 What are exercise’s long-term neurological effects?

00:26:17 What are the neurological effects of meditation?

00:28:45 What is your distilled message?

00:29:44 Part 2: The formula behind exercise-driven brain

00:30:13 What brain benefits do we receive at differing levels of exercise?

00:38:39 What are you still hoping to discover in your research?

00:40:01 Part 3: Are the neurological benefits of exercise overstated?

00:40:12 What skeptical responses does your work receive?

00:43:27 On what grounds are critiques of your work based?

00:44:14 Is the skepticism mutual across scientific disciplines?

00:45:15 Is there a potential future for interdisciplinary collaboration?

00:46:41 Part 4: Exploring the neurological effects of anxiety

00:46:51 What is anxiety?

00:48:36 What is negativity bias?

00:50:01 What areas of the brain are responsible for anxiety?

00:51:12 What is brain plasticity?

00:52:10 What is “flipping” in the context of anxiety? 

00:53:26 How have you flipped your mindset personally?

00:54:54 What are the superpowers of anxiety?

01:04:34 What is cognitive flexibility?

01:07:44 What is resilience?

01:11:26 How do you dispel the notion that anxious people aren’t resilient?

01:12:35 What is an activist mindset?

01:14:32 How does an activist mindset affect our cognitive flexibility?

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About Wendy Suzuki:

Dr. Wendy A. Suzuki is a Professor of Neural Science and Psychology in the Center for Neural Science at New York University. She received her undergraduate degree in Physiology and Human Anatomy at the University of California, Berkeley in 1987, studying with Prof. Marion C. Diamond, a leader in the field of brain plasticity. She went on to earn her Ph.D. In Neuroscience from U.C. San Diego in 1993 and completed a post-doctoral fellowship at the National Institutes of Health before accepting her faculty position at New York University in 1998. Dr. Suzuki is author of the book Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better.