BITESIZE | Do This Every Day to Reduce Anxiety and Boost Your Mood, Energy & Focus | Dr Wendy Suzuki #612

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0:50And the best thing, of course, is that all this goodness comes in one convenient, tasty daily serving. For a limited time only, get a free AG1 flavor sampler and AGZ sampler to try all the flavors, plus free vitamin D3 and K2 and AG1 welcome kit with your first AG1 subscription order. That's$87 in free gifts for first-time subscribers. See all details at drinkag1.com forward slash live more. Welcome to Feel Better Live More Bite Size, your weekly dose of positivity and optimism to get you ready for the weekend. Today's clip is from episode 325 of the podcast with neuroscientist and best-selling author, Dr.

1:45Wendy Suzuki. Wendy starts her day with 30 minutes of exercise because she knows it makes her more focused, happy and motivated. In this clip, she explains how even just 10 minutes of exercise creates changes in the brain that go much further than simply boosting our moods. A lot of your research has completely changed the way we understand our brains. So I thought a really great place to start would be around a part of your morning routine. 30 minutes of exercise every single morning. And I believe that that has been informed by your research.

2:29Dr. Wendy Suzuki:Absolutely. So why do you do that? I do that because I know from not just my research, but the research of all of my colleagues that every single time you move your body, starting with just walking, but I like to do kind of cardio weights workout for 30 minutes. What that is doing, it is releasing a whole bunch of neurochemicals in your brain. And all your listeners out there have heard of some of these neurochemicals. Dopamine, serotonin, noradrenaline, but also growth factors are being released. And I like to say that it's like giving your brain a wonderful bubble bath of neurochemicals. And what do these neurochemicals do?

3:12Dr. Wendy Suzuki:Well, the dopamine and serotonin are making you feel good. They're bringing your energy up. And the other thing that we know that happens with movement, physical activity, is that the functions of your prefrontal cortex right behind your forehead get sharper. They get better. And so I do that first thing in the morning, and I do that to prepare my brain for work. and I want to come into work. I want to be happy. I want to be motivated and I want to be able to focus well. And the reason why I do it every morning, no matter what day it is, is really about habit formation. I was all over the place.

3:53Dr. Wendy Suzuki:You know, I would go for, you know, seven days in a row and then, oh, I'd be too tired. I found that 30 minutes, first thing in the morning, was something that I could do. I could keep doing it every single day. It didn't tire me out the next day. And I still felt motivated to come and my muscles weren't too sore. And it just helped with that gradual habit formation. So I do it for my brain and for my brain productivity. And the 30 minutes every morning is really about building that habit that will stick with you and does not go away. You mentioned a lot of things there that I think we all want.

4:35Happiness, motivation, focus, productivity, thinking better. You know, these are things that no matter who we are, we're all seeking them in our lives. Now you've found that when you do this as part of your morning routine, you almost set your body and brain up for the day with those emotions and feelings that you want. I think that's really, really powerful. You've obviously found what works for you. You can do 30 minutes in the context of the rest of your life. So you do it, right? And you've experienced the benefits. One thing I've spoken about on this podcast for many years is that I do a five minute strength workout every morning, like you seven days a week, because the workout has been created around my coffee consumption.

5:26So as my cafeteria brews the coffee for five minutes, in those five minutes, instead of going on YouTube or Instagram or emails, I do a strength workout in my pajamas. And I always say that because the point is I've made it as easy as possible. And I wrote a book about five minute interventions, how powerful they can be. Because I think we've been conditioned, Wendy, to think that, oh, there's no point doing it if it's only five minutes. Yet, I think I keep in really good shape from a five minute strength workout seven days a week, because it's so small that I can do it every day, pretty much.

6:06Dr. Wendy Suzuki:That's the most popular question that people always ask me, you know, really, how little movement do I really need to do to get all that good stuff that you've been talking about? The answer to that is simple. We know that significant decreases in anxiety and depression levels, not clinical anxiety and depression, just our overall anxiety levels can come with just 10 minutes of walking. That comes from the science. That is the kind of minimum amount that has been shown to have an effect. And I love, usually I start with that because 30 minutes can be a little bit daunting and it does not have to be in the morning.

6:45Dr. Wendy Suzuki:That's when I do it, I can do it. And so the first thing to say is that anytime you can bring movement into your life is the perfect time to do it. And you don't have to run a marathon. You don't have to go to those scary classes. walking, starting with walking, has a significant effect. Specifically, 10 minutes of walking can decrease those negative mood states and increase the positive mood states. Only 10 minutes of walking can have an immediate positive effect on anxiety levels. That is, it will decrease your anxiety levels. And the reason for that is what we talked about, what we started with, that wonderful bubble bath of neurochemicals.

7:30Dr. Wendy Suzuki:By moving your body for 10 minutes walking, you are releasing serotonin, dopamine, noradrenaline. By the way, these are the things that are in common antidepressants. You get it for free just by walking inside or outside, up the steps or down the hall. It comes with that. Yeah, this message that we've been hearing since we were kids that physical activity is important for our physical health. Your research it's expanding out our view of physical activity. You go, no, no, it's not just for your physical health. It makes you a better human, right? It makes you more creative, more productive, makes you happy and more motivation, helps you with memory, all these things.

8:13I think it's absolutely fantastic. I remember actually one day, I used to work in a GP practice. Maybe this specific practice, I'm going to guess maybe eight, nine years ago. and no it was actually longer because it was before I had kids right so there was life pre-kids and post-kids right before I had kids I still loved getting up early but I'd go to the gym at 6 30 in the morning on the way to my GP surgery yeah and my colleague asked me you know how long do you do I said well I don't have much time really I think I did I don't know 15 minutes weights, maybe 15 minutes cardio, and then a bit of steam room, and then I'd get ready, shave, and I'd turn up to work.

8:58And she said to me, yeah, but you know, it's not enough really, is it? You know, I never go unless I could find time for an hour. And she, for many reasons, was really struggling with various aspects of physical health and mental health. And I remember thinking, that's incredible, isn't it? That that person is not going to move because she thinks I have to do an hour or it doesn't count. But as I've just shared, and as you just shared, even little bits make a difference. So 10 minutes can change your mood of walking. Any other research to help people understand that you don't need to do that much?

9:34Yeah.

9:34Dr. Wendy Suzuki:I mean, that's my best go-to kind of research because like your colleague, A lot of the researchers look at minimum 30 minutes of workout, either for cardio health or exercise physiology or brain health. And so this is a great one. The studies that have confirmed that 10 minutes of walking can absolutely change your mood. It's consistent with the whole broad spectrum of work that says that mood change is one of the most consistent, strongest effects of physical activity. Now, the hippocampal cells have been studied extensively in animal model systems, and we don't have a exact how much a day for how long do you need to have that.

10:22Dr. Wendy Suzuki:However, the study that I love to highlight is a correlational study done in Swedish women. It was published in 2018, and it was a 44-year follow-up study. So in the 1960s, they went and looked at 300 women in Sweden and characterized them as low-fit, mid-fit, or high-fit. Just what is your physiological level? Again, they were in their 40s. They did no intervention. mentioned they came back 44 years later and asked what was their status now that they're in their 80s. And it turns out that relative to the low fit women, the women that were high fit in their 40s, 1960, they staved off dementia by an extra nine years.

11:11Dr. Wendy Suzuki:Nine years. So what does that mean? Well, I immediately go to, I know that regular exercise is increasing growth factors, which is increasing the number of hippocampal brain cells. That's not curing dementia, but it's making your hippocampus, as I like to say, big and fat and fluffy. That just takes longer for any disease to come in and damage it. And what does both normal aging and dementia do? It goes in and it attacks the hippocampus, which is why in dementia that memory problem comes in early. So let's look at those high fit women. What's happening? They're staving off dementia by nine years.

11:52Dr. Wendy Suzuki:Now, it was just a correlational study. However, it is consistent with the science, the neuroscience that we understand about what regular long-term exercise can do, particularly to the hippocampus and your memory function. There are many studies that are in that same direction, um, can suggest that regular exercise as much as you can do for as long as you can do during your lifetime is helping your brain, particularly two areas that are sensitive to aging, the hippocampus we just talked about and the prefrontal cortex stave off those debilitating effects that can come with aging. can you can you rewind to when you didn't do this first thing in the morning you know what how did your day go then compared to how does your day go now and do you also remember was there a specific bit of research that when you did it or read it you thought wait a minute I've got to change something yes yes to both okay so here's how it goes when you don't um do that that movement, don't put that movement in your day.

13:02Dr. Wendy Suzuki:And this was a lived experience. It was, I was going through a really, really stressful part of my career, which is trying to get tenure at an American university. They give you six years and they say, okay, you have six years to make your name. And if you don't do it, we're going to fire you. And if you are going to do it, then, then we will embrace you for the rest of your career and we can't fire you. So, you know, no big deal. And so you have six years to do this. And so what did I do? My wonderful strategy was to only work. I'm just going to work. I'm going to just go into the lab and I'm going to, you know, relinquish my social life.

13:42Dr. Wendy Suzuki:And I'm just going to work and I'm going to eat all the wonderful takeout in New York City because that's so fast and efficient and it's delicious with lots of calories. And so I'm going to do that too. And so I, I got stuff done definitely, but I had no social life. I found myself with much more weight than I was used to because I wasn't moving at all. And mainly I was unhappy. I was, I was just unhappy. I was doing, I was working really hard, but very, very unhappy. And my wake up call came when I gave myself a vacation. I went on a river rafting trip to Peru. So I went by myself on one of these group, you know, river rafting trips, and it was so much fun, so beautiful walking around.

14:29Dr. Wendy Suzuki:But I realized I was the weakest one on this whole trip. There were 65 year old triathletes that were so strong. And there were 16 year olds that came with their father that were also stronger than me. And so I came back saying, okay, I got a little bit of outdoors. I felt so good after this. I need to go to the gym and get a little bit more movement in my life. And that was my realization when I started going to the gym. And I remember the very first class I took was a hip hop dance class. Oh my God, I'm really bad at hip hop dancing. And, but it was very, very, it really pushed my limits. And I remember coming out of there going, oh, my God, I hope nobody took any pictures or anything, but really got my aerobic activity up.

15:19Dr. Wendy Suzuki:And I still felt good, even though I felt like a terrible hip hop dancer. I still felt great. And that is what made me go back to the literature. When I started feeling so much better after this, so much better than than a month before when I was only working 100 percent of the time. That's when I went back and looked at all of the research showing that movement changes your mood. Movement, regular movement can be as effective as some of the most commonly used antidepressants. And while I wasn't depressed, I wasn't happy. I was not a happy person in my life. And I felt myself shifting out of that first with this trip to Peru, but then with that regular bringing movement into my life.

16:04Dr. Wendy Suzuki:So it was kind of a self-realization kind of backed up by the neuroscience that I was able to go back and research because I happened to be a neuroscientist. What's interesting for me is that you went on this vacation from your life and that inspired you to get moving. You start moving and you feel these kind of emotions that you have never felt before. And that then encourages you because you're a neuroscientist to go and study. but presumably before you'd experienced that you were probably aware I'm guessing that movement's kind of good for the body it's kind of good for the mind but you know I guess where I'm getting to with this is that a lot of us know things we've read it in the media we've heard it on podcasts but we can know stuff but it doesn't land in our brain so we take action and so it's really interesting for me that you had to, even with all your prestigious training and your prestigious position as a professor, you had to feel it first.

17:09And that feeling, that experience is what led you to actually do more research.

17:13Dr. Wendy Suzuki:Yeah, absolutely. And I think that's easy to understand. I mean, if we ask, are all MDs, peak health, are they all exercising and eating to the best, you know, that science tells us. Clearly, with all due respect to my MD colleagues, the answer is no. And certainly the answer is no for neuroscientists. Sometimes it takes a wake-up call. And the other wake-up call that came in, this was, I don't know, a year and a half in, and I'm feeling good, you know, clearly lots more energy. But the thing that really made me so interested that I actually shifted my research from study of memory, which is how I started my research career, to starting to explicitly study the effects of exercise, is I'll always remember I was sitting in my office and I was writing a grant.

18:09Dr. Wendy Suzuki:And so all the scientists out there know how excruciating it is to write a grant. This is your life blood. And I had this thought that came through my mind while I was writing this particular day in my office. And that thought was, gee, writing went well today. I had never had that thought ever in my entire career. It was, and then I thought, well, I'm just having a good day. I'm feeling really good. I did go to the gym that day, but no, I realized that my writing had gotten better. Like it was flowing better. So that's when I realized that the only thing at this point that I'd changed in my life was this exercise.

18:51Dr. Wendy Suzuki:It was a year and a half in, I'd gone through, you know, no movement to regular movement. And going back to the literature, I know it helps the functions of the hippocampus, important for memory, which you need when you're writing a grant, all those details of all the papers that you have to put together in your multi-million dollar grant proposal and focus. To write, you need deep, continuous focus. I'm like, both of those things are better. That I think appears to be why my writing is getting better. So that was like that hit home that your lifeblood, you're doing it better. And it seems like all these functions are coming because you're exercising.

19:35Dr. Wendy Suzuki:Wow. That, that is life-changing. Yeah. That was life-changing moment. Yeah. It's so interesting that, you know, it's fascinating to me that just that one change movement, which you now put into your morning routine, is having all these kind of myriad benefits. You've mentioned growth factors a few times. How is it that exercise is giving us these incredible benefits? Yeah. So BDNF is a growth factor that we know quite a bit about. There's only two areas in the human brain where brand new brain cells grow in adulthood, just two. They're not growing all over the brain. One is the hippocampus and the other is the olfactory bulb.

20:20Dr. Wendy Suzuki:But the hippocampus is the only place where exercise can stimulate the release of growth factors. Where does that come from? It seems to come from muscles in your body, from liver release, factors released in the liver that then release BDNF that goes into the brain that goes straight to your hippocampus and helps those brand new brain cells grow. Exercise doesn't do that to the brain cells in the olfactory bulb. So if you want shiny new brain cells in the part of your brain critical for long-term memory, that is your motivation to exercise. That is my personal motivation to exercise. But it turns out that the hippocampus doesn't only help us with memory, but it helps us put information in our memories together in new ways.

21:06Dr. Wendy Suzuki:In other words, it's important for imagination. If there was going to be one area that I could have that has new brain cells, I want it to be my memory area. You know, it's critical to our personal histories. It defines us as people. You don't realize, you know, where would you be without your own personal memories, your likes, your dislikes, the things that make you laugh like there's no tomorrow. All those things are stored in your memory. And that is because of this beautiful structure that we all have, one on the right, one on the left, that is our right and left hippocampi. That is the structure that we get to get brand new brain cells in.

21:50Dr. Wendy Suzuki:And I've just given everybody the secret tool to do that. Move your body. Hope you enjoyed that bite-sized clip. Do spread the love by sharing this episode with your friends and family. And if you want more, why not go back and listen to the original full conversation with my guest. If you enjoyed this episode, I think you will really enjoy my bite-sized Friday email. It's called the Friday Five. And each week I share things that I do not share on social media. It contains five short doses of positivity, articles or books that I'm reading, quotes that I'm thinking about, exciting research I've come across, and so much more.

22:30I really think you're going to love it. The goal is for it to be a small yet powerful dose of feel good to get you ready for the weekend. You can sign up for it free of charge at drchatterjee.com forward slash Friday Five. I hope you have a wonderful weekend. Make sure you have pressed subscribe and I'll be back next week with my long form conversation on Wednesday and the latest episode of Bite Science next Friday. Thank you.