The Most Powerful Way To Improve Your Mental Health
A new study of 128,119 people found something more effective than medication for improving mental health. In fact, it’s about 1.5 times more effective than pills or therapy.
Plus, this thing is…
Free
Available to anyone
Beneficial for your heart and brain
Reduces risk of disease
You’re a smart cookie. You’ve probably already guessed the punchline. The thing you can do RIGHT NOW that improves mental health more than medication is…
Blasting “I Wanna Dance With Somebody” by Whitney Houston, jumping on your bed, gyrating your hips, and swaying your arms and legs along with the beat for the duration of the song.
*Checks notes. Hold on a sec. I must be thinking of a different study.
Exercise - not shaking your butt to Whitney - is the most powerful antidepressant
Today, we're diving into the science behind why exercise isn't just about sculpting muscles or shedding pounds. It’s also the best way to fortify our mental resilience.
WARNING - Today’s article is for the nerds. We’re going deep into physiology and biology to explain why exercise makes us feel good.
From the euphoric rush of endorphins to the microscopic powerhouses known as mitochondria, each step, each rep, carries with it a profound impact on our brain chemistry and emotional well-being.
We’ll dive into six specific mechanisms that may be responsible for the mood boosting impact of exercise:
Endorphins: The Feel-Good Hormones
Mitochondria: Powerhouses for Mental Clarity
Mammalian Target of Rapamycin (mTOR): Balancing Brain Function
Neurotransmitters and the Hypothalamic-Pituitary-Adrenal Axis: Regulating Stress Response
Thermogenic Hypothesis: Heating Up Mental Clarity
Reduction in Inflammation: Calming the Mind and Body
My hope is that after you’re done reading (or skimming, I won’t be offended) you’ll:
Know more about why you feel so good after you exercise
Have more motivation to exercise when you’re tired or mad at the world
Put some people to sleep at parties with your nuanced explanations of the relationship exercise and mental health
I. Endorphins: The Feel-Good Hormones
A. Understanding Endorphins
Everyone and their dog has heard that exercise increase endorphins. But what does that even mean?
Endorphins are neurotransmitters, chemical messengers in the brain that bind to opioid receptors, mitigating pain and inducing feelings of pleasure and euphoria. They're released in response to stress or discomfort, serving as the body's natural painkillers and mood enhancers.
B. The Endorphin Boost: Exercise's Impact
Exercise, particularly aerobic activity, triggers the release of endorphins. As you engage in physical activity, your body responds by increasing its production and release of these feel-good neurotransmitters. This surge in endorphins not only helps alleviate discomfort during exercise but also leads to a sense of well-being and euphoria post-workout.
C. Beyond the Gym: Endorphins and Mental Health
Elevated endorphin levels from regular exercise have profound implications for mental health. They play a key role in reducing stress and anxiety, promoting relaxation, and improving mood.
II. Mitochondria: Powerhouses for Mental Clarity
A. Role of Mitochondria in Brain Function
Mitochondria are referred to as the “powerhouses of the cell” in every single high school biology class ever.
They are responsible for generating energy in the form of adenosine triphosphate (ATP). In the brain, these tiny organelles are crucial for maintaining cognitive function and mental clarity. They provide the energy necessary for neurons to communicate, process information, and perform essential cognitive tasks.
B. Exercise and Mitochondrial Health
Regular physical activity stimulates mitochondrial biogenesis, the process by which new mitochondria are formed within cells. Exercise increases the number and efficiency of mitochondria in the brain, enhancing its capacity to produce energy and support cognitive function. This improved mitochondrial health is associated with better memory, increased focus, and enhanced mental clarity.
C. Enhancing Cognitive Function Through Exercise
The benefits of exercise on cognitive function extend beyond the physical realm. Research suggests that regular physical activity is associated with improved memory, executive function, and overall cognitive performance. By promoting mitochondrial health and enhancing brain energy metabolism, exercise serves as a powerful tool for optimizing cognitive function and maintaining mental sharpness throughout life.
III. Mammalian Target of Rapamycin (mTOR): Balancing Brain Function
A. Understanding mTOR and Brain Health
I was in my college endocrinology class and my professor asked, “Does anyone know what mTOR stands for?” I raised my hand and said, and said, “Mammalian Target of Rapamycin.” And she said, “Ehhh, no, I don’t think so.”
I don’t know if she misheard me, or thought the goofy boy couldn’t possibly have said the right answer, but I’ll never forget that moment.
(In that same class, I did an interpretive dance as my final project. It was a demonstration of my appreciation that healthy genes are up-regulated in response to exercise. I got an A-)
mTOR is a protein kinase that plays a crucial role in regulating cellular processes such as growth, metabolism, and protein synthesis. In the brain, mTOR signaling is involved in synaptic plasticity, the process by which neurons adapt and change in response to experience. Proper mTOR activity is essential for maintaining optimal brain function and cognitive performance.
B. Exercise's Influence on mTOR Pathways
Exercise activates mTOR signaling pathways in the brain, promoting synaptic plasticity and neuronal growth. By stimulating mTOR activity, physical activity enhances the formation of new neural connections and strengthens existing ones. This neuronal remodeling contributes to improved learning and memory, as well as enhanced cognitive function overall.
C. Implications for Mental Resilience and Adaptation
The activation of mTOR pathways by exercise has far-reaching implications for mental resilience and adaptation. By promoting synaptic plasticity and neuronal growth, physical activity enhances the brain's ability to adapt to stress, trauma, and environmental challenges. This increased resilience enables us to cope more effectively with adversity and maintain cognitive function as we age.
IV. Neurotransmitters and the Hypothalamic-Pituitary-Adrenal Axis: Regulating Stress Response
A. Overview of Neurotransmitters and HPA Axis
Good, short term stressors - like exercise, saunas, and vegetables - help us deal with bad, chronic stress. This is largely due to to the release of handy little guys called neurotransmitters in the brain and the activation of the HPA axis.
Neurotransmitters are chemical messengers that transmit signals between neurons in the brain. The hypothalamic-pituitary-adrenal (HPA) axis is a complex neuroendocrine system involved in regulating the body's response to stress. Together, neurotransmitters and the HPA axis play a crucial role in modulating mood, emotions, and stress resilience.
B. Exercise's Impact on Neurotransmitter Balance
Exercise influences neurotransmitter levels in the brain, promoting the release of mood-enhancing chemicals such as serotonin, dopamine, and norepinephrine.
These neurotransmitters help regulate mood, reduce anxiety, and improve overall psychological well-being. Additionally, physical activity activates the HPA axis, leading to the release of stress hormones such as cortisol, which can help buffer the body's response to stress.
C. Stress Reduction and Resilience Through Physical Activity
Regular exercise has been shown to reduce stress levels and enhance stress resilience. By modulating neurotransmitter levels and activating the HPA axis, physical activity helps the body adapt to and cope with stress more effectively. This can lead to improvements in mood, increased feelings of relaxation, and a greater sense of overall well-being.
V. The Thermogenic Hypothesis: Heating Up Mental Clarity
A. Explaining the Thermogenic Hypothesis
Nelly’s song “Hot in Heree” is actually about the mood boosting effect of exercise.
The thermogenic hypothesis proposes that exercise-induced increases in body temperature contribute to the cognitive benefits of physical activity. As you engage in exercise, your body generates heat, leading to a temporary elevation in core temperature.
This rise in temperature is believed to stimulate brain activity, promoting alertness, focus, and mental clarity.
B. Exercise's Role in Regulating Body Temperature
Physical activity is a potent catalyst for raising body temperature. Whether you're breaking a sweat during a cardio session or feeling the burn in a strength training workout, exercise elicits a thermogenic response that heats up your body from within. This increase in temperature is not only a sign of exertion but also a key factor in unlocking the cognitive benefits of exercise
C. Cognitive Benefits of Temperature Regulation
The cognitive benefits of temperature regulation extend beyond mere physiological changes. Research suggests that elevated body temperature resulting from exercise can enhance cognitive function, improve reaction times, and boost mental alertness.
By promoting thermogenesis and raising body temperature, physical activity serves as a natural enhancer of mental clarity and cognitive performance, allowing you to think sharper and stay focused throughout the day.
How else would Nelly come up with such eloquent lyrics?
“Checkin your reflection and tellin your best friend,
Like "girl I think my butt gettin big"
VI. Reduction in Inflammation: Calming the Mind and Body
A. Understanding Inflammation
You don’t need a juice cleanse or a dairy free/gluten free/pleasure free diet to tamp down chronic inflammation. You need to move!
Inflammation is the body's natural response to injury, infection, or stress, characterized by redness, swelling, and pain. While acute inflammation is a necessary part of the healing process, chronic inflammation can wreak havoc on both physical and mental health, contributing to a host of diseases and disorders.
B. Exercise's Anti-inflammatory Effects
Regular physical activity has been shown to have powerful anti-inflammatory effects throughout the body. Exercise helps regulate the production of inflammatory markers, such as cytokines and toll-like receptors, reducing systemic inflammation and promoting overall health. Additionally, physical activity helps regulate adipose tissue, which can release inflammatory substances when overactive.
C. Promoting Emotional Stability Through Reduced Inflammation
The connection between inflammation and mental health is undeniable. Chronic inflammation has been linked to mood disorders such as depression and anxiety, as well as cognitive decline and neurodegenerative diseases.
By reducing inflammation through regular exercise, individuals may experience improvements in mood, emotional stability, and cognitive function. Incorporating physical activity into your routine can be a powerful strategy for calming both the mind and body, fostering a greater sense of well-being and resilience.
Remember, not all inflammation is bad! Learn why it’s a necessary part of the healing process - and why you should think twice about icing your injuries - below:
Hot Take - Icing Injuries Should NOT Be The Go-To Treatment
Caveat: Exercise is Not a Substitute For Medication
While exercise offers numerous benefits for mental health, it's important to recognize that it is not a replacement for medication in many cases. Mental health conditions such as depression, anxiety, and bipolar disorder often require a multifaceted approach to treatment, which may include medication, therapy, and lifestyle interventions.
Before making any changes to your treatment regimen, it's essential to consult with a healthcare professional, such as a physician or mental health provider. While exercise can be a valuable complementary therapy, it's essential to approach it as part of a comprehensive treatment plan that prioritizes safety and effectiveness.
Exercise for the Other Versions of You
Author Tim Urban recently tweeted a great way to think about exercise (especially if you don’t particularly enjoy it):
After the past few years of barely doing any exercise, I started a routine working out M-F morning for 30 min. It's awful and I hate it. But here's how I've been framing it in my head:
There are ~225 waking half-hour blocks every week, each of which will be experienced separately by me. Which is kind of like 225 Tims, each experiencing a half hour of life each week.
The difference between being someone who exercises and someone who doesn't only affects 5 of those Tims—in both cases, the other 220 are chilling out. Because those 5 Tims are willing to suffer, the other 220 Tims all get to feel better about themselves, feel and look healthier, and not experience any "it's really bad that I never exercise" guilt.
A bit weird way to think about it, I know, but it has been motivating for me. When I'm miserably working out, I remind myself "this is making life better for 220 other Tims this week.”
As you navigate life's challenges, remember you hold the key to your mental wellness. Embrace exercise as more than just a mundane task.
It’s a tool to improve your mental resilience, mood, and well being.
So, lace up your sneakers or pick up those weights. With each stride and rep, you improve not only your physical health and appearance, but also your mental health and quality of life.
And, I’m just saying! Adding in some Whitney Houston dance parties probably wouldn't hurt.
Best,
John
P.S. A cool anecdote on the above from my online fitness coaching client, Josh.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.