How Exercise Primes the Brain: Insights from Dr. John Ratey

Season 14, episode 375 reviews episode 116 with Dr. John Ratey, exploring how exercise and lifestyle shape brain health and learning.

The episode highlights Naperville’s Zero Hour PE case study, explains how physical activity boosts attention and academic performance, and introduces BDNF (brain-derived neurotropic factor) as “miracle grow” for the brain.

Practical takeaways include exercising before challenging work or school, prioritizing low-glucose nutrition, using hormesis (fasting, intense exercise, sauna) to increase resilience, and improving sleep and stress management to support cognitive health.

On today's episode #375, we review our 2021 interview with Dr. John Ratey and will learn:

✔ How physical activity boosts attention and academic performance to improve results at school or in the workplace.

✔ What should we all understand about BDNF (brain-derived neurotropic factor) also known as “miracle grow” for the brain.

✔ How to build a faster, stronger, more resilient brain with exercise, nutrition, and with understanding hormesis.

Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience.

I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen?

Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives.

That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results.

Episode 375: Featuring Dr. John Ratey

For today’s Episode 375, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I’ll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life.

You’ll notice that around the time of the pandemic, in 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[i], which eventually evolved into our Top 6 Health Staples.

Today, we covering the first health staple of exercise, jumping to Episode 116[ii]  on “The Revolutionary New Science of Exercise and the Brain” with best-selling author Dr. John Ratey. Dr. Ratey is also an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry.

Dr. Ratey has published over 60 peer-reviewed articles and 11 books in 17 languages, including the groundbreaking ADHD “Driven to Distraction” series with Dr. Edward (Ned) Hallowell, MD. With the publication of “Spark: The Revolutionary New Science of Exercise and the Brain,” Dr. Ratey established himself as one of the world’s foremost authorities on the brain-fitness connection.

His most recent book, “Go Wild,” explores how we can achieve optimal physical and mental health by getting in touch with our caveman roots and how we can “re-wild” our lives.

🎧 Listen to Episode 87: The Top 5 Brain Health and Alzheimer’s Prevention Strategies[iii]

🌐 Learn more about Dr. Ratey: www.johnratey.com

We also did a Deep Dive into Dr. Ratey’s books

🎧 Listen to Episode 118[iv]:

A Deep Dive into Dr. Ratey’s books, Spark, Go Wild and Driven to Distraction.

VIDEO 1 Click Here to Watch

In our first video clip, reviewing our interview with Dr. Ratey he talks about the power of exercise to prime our brain for learning:

“You’re going to pay better attention if you exercise, because you turn on all the thinking parts of the brain. When you move, you’re turning on those thinking nerve cells, and especially your attention system. And that allows you to stay with an idea, to evaluate, to understand, to use your ideas, to scan your memory banks and also to keep in your seat while you are trying to parse through stuff that David Perlmutter wrote (he’s talking to me here). When you try to understand that, you need to have the sitting power and also the attention to go with it, so you can understand things.”

It was right here that I understood why I could not make connections with difficult material without exercising first. I’ve mentioned it often on past episodes, that exercise has to come before a difficult day, (for me) or I know I won’t be putting my best foot forward. This practice give me more capacity to handle life’s daily stressors.

I didn’t need to read Dr. Ratey’s Spark to know this—it’s just always been that way for me. Then I learned about his research and how he used this connection between exercise and learning with a school in Chicago called Naperville, which provides a powerful case study showing how aerobic activity can transform not only the body, but also the mind.

Dr. John Ratey wrote the book Spark after he saw Naperville’s results in the Trends in International Mathematics and Science Study (TIMSS), where the school ranked #1 in science and #6 in math in the world. This success proved that Naperville had discovered something remarkable — the strong correlation between exercise and academic achievement.

Naperville provided a powerful case study demonstrating that “aerobic activity can transform not only the body, but also the mind.” (Spark, p.19)

What was being taught at Naperville that was so unique was not just a P.E. class — it was a lifestyle. They emphasized fitness instead of sports through a program called Zero Hour PE, which was “supported by emerging research showing that physical activity sparks biological changes that encourage brain cells to bind to one another. For the brain to learn, these connections must be made; they reflect the brain’s fundamental ability to adapt to challenges. The more neuroscientists discover about this process, the clearer it becomes that exercise provides an unparalleled stimulus, creating an environment in which the brain is ready, willing, and able to learn.” (Spark, p.10)

What I loved about what they discovered at Naperville with their Zero Hour PE program — which “prepared students to learn through vigorous exercise” (Spark, p.11) — was that they created lifelong habits around using exercise as a stress-management tool throughout college and beyond. A habit that I’ve personally adopted as my #1 stress management tool.

Making Connections to Past Episodes:

We can go back and look at our past episodes where we covered this important health staple, uncovering that exercise seems to be the solution for every single brain problem. I think that this is one of the most important staples (next to sleep), and the reason why I try to make it as non-negotiable. If we can incorporate even 30 minutes of brisk walking every day, we will be miles ahead with our brain health. It wasn’t until I started to measure my activity, that I started to see that 30 minutes of walking really did make a difference. I didn’t need to be running or working really hard (like I used to think I had to do) to notice a difference, but I did need to put in some effort to move the needle.  The benefits of daily, consistent exercise “come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.”[vi]

If for some reason, this whole idea of exercising still doesn’t sound the least bit interesting to you, you might be surprised like I was, that household activities like vacuuming, or raking leaves, or anything that gets your heart rate up, like shoveling snow can also fall into the category of moderate exercise. The idea is whatever you choose, that it remains consistent, so it eventually becomes something you do habitually.

I was shocked to see that while recording these podcast episodes, my heart rate jumped up much higher than my typical resting heart rate, (going into zone 1 and zone 2) showing me that improving my heart muscle, can come in many different forms.

ALZHEIMER’S PREVENTION THOUGHT FOR DAILY EXERCISE:

Dr. Ratey mentioned board-certified neurologist, researcher and New York Times Best Selling author, Dr. David Perlmutter[vii] (who wrote the Foreword to his book Go Wild), in this first clip.  Dr. Perlmutter, who created an important documentary called Alzheimer’s: The Science of Prevention Series[viii] in 2020, attests that if exercise reduces insulin resistance and inflammation, it would make sense that it also reduces the risk of Alzheimer’s. Studies show that “people who are physically active, have a lower risk of developing Alzheimer’s disease, and possibly have improved thinking.”[ix]

Whether you’re an educator working in a classroom or an employee in the corporate world, this concept can easily be implemented to help you reach a state of heightened awareness before learning or before sitting to work for long periods.

We interviewed Paul Zientarski[x], who worked closely with Naperville’s study through his work in P.E. at the high school level. He has clear and practical ideas on how to implement a program like Naperville’s through his Learning Readiness PE Program for schools.

After seeing these results that we innately know are true, I would highly encourage us all to think of ways to encourage our students —employees — and ourselves to engage in aerobic activity before starting the day. Consider how you might integrate a movement-based program before class or work begins to boost focus, memory, and performance. I know that some days this just isn’t possible. Our schedules are tight, and time sometimes just doesn’t allow for this, but if we could find a way to start MOST days with movement, we will all notice the benefits.

It’s clear from Dr. Ratey’s research that “aerobic activity has a dramatic effect on adaptation, regulating systems that might be out of balance and optimizing those that are not — it’s an indispensable tool for anyone looking to improve learning, focus, and well-being.”

📘 Related Reading: Enhancing P.E. in Illinois: Naperville Central High School, September 2013 Case Study https://iphionline.org/wp-content/uploads/2020/01/P.E._Case_Study_Naperville.pdf

VIDEO 2 Click Here to Watch

 Which brings us to Video Clip 2, where I asked Dr. John Ratey:

“How does nutrition and what we eat have such an impact on BDNF — brain-derived neurotrophic factor — that protein that is crucial for the survival, growth, and maintenance of neurons, particularly in the areas of the brain involved with learning, memory, and emotion?”

Dr. Ratey answered:

“Because it really does impact the development of our brain, and the feeding of our brain. What we do know is that high glucose levels are seen as toxic to the brain — they can injure our brain. The big thing they do is suppress the production of BDNF. High glucose levels will limit the production of this glorious compound — BDNF — which is really the master switch in terms of learning and healthy brain development. We now see it as an anti-depressant and an anti-anxiety agent.”

After this interview, I wanted to understand more about what BDNF[xi] actually was — especially when Dr. Ratey described it as “Miracle-Gro for the Brain.” He emphasized its importance for brain health, learning, physical and emotional well-being, so I dove deeper in Episode 114[xii], “Building a Faster, Stronger, More Resilient Brain by Understanding BDNF.”

On that episode, we learned that what we eat is not the only way to impact this important brain protein. We covered:

Brain-Derived Neurotrophic Factor (BDNF) is a protein found in the brain and body that supports plastic changes related to learning, memory, and higher-level cognitive abilities.

This signaling protein is the reason you can sit at your desk with a heightened sense of focus after you exercise. As Dr. Ratey taught me, “movement places demands on the brain, just as it does on muscle, and so the brain releases BDNF, which triggers the growth of cells to meet the increased mental demands of movement.”

In short, the whole brain benefits from movement.

Supports learning, memory, and higher-level thinking Grows new neurons and synapses while supporting existing ones Increases neurogenesis[xiii] (the process of creating new neurons) and helps the brain heal after injury[xiv]

BDNF is reduced in the brains of people with Alzheimer’s[xv] and Parkinson’s disease[xvi], explaining memory decline and cognitive impairment. It influences how quickly we learn[xvii] — children have higher BDNF and greater neuroplasticity, which is why learning a second language or new skill is easier when we’re young.

Exercise and Nutrition In Go Wild, Dr. Ratey explains that researchers studying aging found that seniors who exercised had significantly larger hippocampal volumes — improving memory and preventing loss of gray matter (p.107).[xviii] This research shows that exercise and nutrition are essential for maintaining cognitive health at any age — another reason they’re at the core of our Top 6 Health Staples.

Dr. Ratey reminded us in Clip 2 that “high glucose levels are toxic to the brain” and too much glucose can injure our brain.

Hormesis — Putting the Body Under Stress Fitness expert Thomas Delauer[xix] explains that fasting and the ketogenic diet can also boost BDNF. Whenever we put our body under stress — through fasting, intense exercise, or even exposure to heat in a sauna — BDNF levels increase. This process, called hormesis, means that mild stress actually strengthens the body and brain, improving resilience and resistance to disease (Ari Whitten). Controlling Stress and Improving Sleep Getting enough sleep (7–8 hours) is one of our Top 5 Health Staples, and research links poor sleep, obesity, and insulin resistance to lower BDNF levels — the same conditions Dr. Perlmutter connects to Alzheimer’s disease.

If you’re not getting enough sleep[xx] or are living under chronic stress, it will show up in your brain — and in your BDNF levels.

“That which does not kill us, makes us stronger.” — Friedrich Nietzsche

Our bodies and brains are designed to release the chemicals that keep us healthy — but we must create the right environment for that to happen.

This conversation brings us full circle to the Top 5 (now 6) Health Staples we’ve discussed throughout this podcast. It’s a powerful reminder of why putting our health and well-being first isn’t optional — our lives literally depend on it.

As we wrap up Episode 375, our review of Episode 116 with Dr. John Ratey, we covered two important clips that highlight how movement, nutrition, and lifestyle choices directly shape our brain’s performance and overall well-being.

Dr. Ratey’s research shows that exercise primes the brain for learning, improving attention, focus, and mental endurance. Aerobic movement activates our thinking centers and enhances our ability to process and retain complex information.

Practical Tips for Implementing Exercise in Daily Life:

Whether you’re a teacher in the classroom or an employee in a corporate environment, build movement into your day — even brief aerobic bursts can help the brain stay focused and alert. Remember the example from Naperville’s Zero Hour PE Program — exercise before learning or work can boost academic and professional performance.

In this clip, Dr. Ratey explained how nutrition, exercise, hormesis, stress reduction, and quality sleep all influence levels of BDNF (Brain-Derived Neurotrophic Factor) — what he calls “Miracle-Gro for the Brain.”

Practical Tips for Increasing BDNF:

Nutrition and Exercise: Prioritize whole, low-glucose foods and regular physical activity to enhance brain growth and protect against decline. Hormesis: Introduce mild stressors like fasting, intense workouts, or sauna sessions to boost resilience and upregulate BDNF. Stress Control and Quality Sleep: Manage stress effectively and aim for 7–8 hours of restorative sleep to maintain optimal brain function and mood stability.

As we now move from our mind, to our brain, to our body in this roadmap for health and wellness, I hope you’ve enjoyed this quick review of the importance of exercise and nutrition in building a stronger, more resilient brain.

As we focus on finishing the last quarter of 2025, let’s continue to put these practices into action — fueling both our mental clarity and our physical vitality as we move forward together on this path toward optimal health and well-being.

Join me next week, for PART 2 of our review with Dr. Ratey, where we dive a bit deeper into his work, focused on anti-aging, and healthy living. See you next week.

RESOURCES:

Clip 1 Exercise and Attention https://www.youtube.com/shorts/TQqhgb7Ja2A

Clip 2 Exercise as an Anti-Depressant, Anti-Anxiety Agent https://www.youtube.com/shorts/62ilLE8Rr9I

Original Interview https://www.youtube.com/watch?v=ZTa1zwpQcxQ

REFERENCES

[i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/

[ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 116 with Best Selling Author Dr. John Ratey on “The Revolutionary New Science of Exercise and the Brain” https://andreasamadi.podbean.com/e/best-selling-author-john-j-ratey-md-on-the-revolutionary-new-science-of-exercise-and-the-brain/

[iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/

[iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #118 with a Deep Dive into Dr. Ratey’s books.  https://andreasamadi.podbean.com/e/deep-dive-into-best-selling-author-john-j-rateys-books-spark-go-wild-and-driven-to-distraction/

[v] Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD (January 10, 2008) https://www.amazon.com/dp/B07D7GQ887/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

[vi] Regular exercise changes the brain to improve memory, thinking skills by Heidi Goodman, April 2014  https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

[vii] https://www.drperlmutter.com/about/bio/

[viii] Dr. David Perlmutter’s Science of Prevention Series https://www.drperlmutter.com/alzheimers-the-science-of-prevention-2020-air-dates/

[ix] Alzheimer’s Disease: Can Exercise Prevent Memory Loss April 2019  https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20057881

[x] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 121 with Paul Zientarski on “Transforming Students Using Physical Education and Neuroscience” https://andreasamadi.podbean.com/e/naperville-central-high-schools-paul-zeintarski-on-transforming-students-using-physical-education-and-neuroscience/

[xi] Understanding BDNF and its Importance to Brain Health Published on YouTube April 10, 2018 https://www.youtube.com/watch?v=YU9kviOMQy0

[xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 114 “Building  Faster, Stronger, More Resilient Brain by Understanding BDNF” https://andreasamadi.podbean.com/e/brain-fact-friday-on-building-a-faster-stronger-resilient-brain-by-understanding-brain-derived-neurotrophic-factor-bdnf/

[xiii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 141 “Neurogenesis: What Hurts or Helps Your Brain Cells https://andreasamadi.podbean.com/e/brain-fact-friday-on-neurogenesis-what-hurts-or-helps-your-brain-cells/

[xiv] Therapeutic potential of BDNF Published Jan. 2017 by Mary Wurzelmann, Jennifer Romeika, Dong Sun https://pubmed.ncbi.nlm.nih.gov/28250730/

[xv] BDNF ameliorates learning deficits in a rat model of Alzheimer’s https://pubmed.ncbi.nlm.nih.gov/25849905/

[xvi] Relationship of circulatory BDNF with cognitive deficits in people with Parkinson’s disease https://pubmed.ncbi.nlm.nih.gov/26944151/

[xvii] Understanding BDNF and its Importance to Brain Health Published on YouTube April 10, 2018 https://www.youtube.com/watch?v=YU9kviOMQy0

[xviii] Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being by John J Ratey, MD and Richard Manning (June 3, 2014) https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C

[xix] What is BDNF? It’s like fertilizer for the brain. Uploaded to YouTube May 14, 2019 https://www.youtube.com/watch?v=tvBlHgGL8ew

[xx] The Link Between Sleep, Stress and BDNF April 2017 by Karen Eckert, J Beck, S Brand, U Hemmeter, M Hatzinger, E Holsboer-Trachsler https://www.sciencedirect.com/science/article/abs/pii/S0924933817324033