How To Get a Fluffy Hippocampus with Wendy Suzuki | Get Fit Sanely Listener Picks

Summary

Podcast Summary: 10% Happier with Dan Harris – "How To Get a Fluffy Hippocampus with Wendy Suzuki | Get Fit Sanely Listener Picks"

Release Date: June 6, 2025

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Introduction

In this episode of 10% Happier with Dan Harris, Dan delves into the intricate relationship between physical exercise and brain health, focusing on the hippocampus—a critical brain region involved in memory and imagination. The episode is part of the ongoing Get Fit Sanely series, which explores sustainable ways to maintain physical health without compromising mental well-being. This particular installment features insights from neuroscientist Dr. Wendy Suzuki and includes a heartfelt listener contribution from Cynthia.

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Listener Spotlight: Cynthia’s Transformation

The episode begins with a heartfelt message from listener Cynthia (00:04), who shares her personal journey of grief and how the Get Fit Sanely series has been instrumental in shaping her healthier, more mindful routine. She highlights the impact of Dr. Wendy Suzuki's episode on her approach to exercise, emphasizing not just physical benefits but also cognitive enhancements.

Notable Quotes:

• "I especially enjoyed your episode with Dr. Wendy Suzuki. I loved how she explained the impact of movement on brain health, how exercise promotes the growth of new hippocampus cells and can actually make that part of the brain fluffier, which is such a vivid image." (01:17)
• "Your podcast continues to be a real companion on my personal growth journey." (02:31)

Cynthia details how she has incorporated ideas from the podcast into her daily life, such as speed walking, interval jogging, and strength training, all of which have contributed to her overall well-being and cognitive health.

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Main Discussion: Interview with Dr. Wendy Suzuki

Following Cynthia's message, the episode transitions into an interview segment with Dr. Wendy Suzuki (03:35), a renowned neuroscientist specializing in hippocampal function. The conversation centers on the profound effects of aerobic exercise on brain health, particularly the growth and maintenance of the hippocampus.

Exercise as a Brain Booster

Dr. Suzuki underscores the transformative power of physical movement, emphasizing that aerobic exercise is perhaps the most beneficial activity for enhancing brain function.

Key Points:

• Neurochemical Flood: Every physical movement triggers a cascade of neurotransmitters and neurochemicals, including dopamine, serotonin, norepinephrine, endorphins, and growth factors like Brain-Derived Neurotrophic Factor (BDNF).

  "Every single time you move your body, there is a veritable waterfall of neurotransmitters and neurochemicals that floods your brain." (03:55)

• Hippocampal Growth: BDNF plays a crucial role in the growth of new hippocampal cells, which enhances memory, imagination, and mood.

  "The hippocampus is critical for our ability to learn and retain new long term memories for facts and events... it makes shiny new hippocampal cells grow." (04:58)

Types of Effective Exercise

Dr. Suzuki differentiates between various forms of exercise, highlighting the superior long-term brain benefits of aerobic activities over activities like weight training.

Aerobic Exercise:

• Cardio Workouts: Activities that elevate the heart rate, such as running, cycling, and power walking, are most effective in increasing BDNF levels and promoting hippocampal growth.

  "One power walk is not gonna suddenly make your hippocampus big and fat and fluffy. This takes time... regular watering of your hippocampus with those growth factors to get those hippocampal cells to grow." (08:55)

Weight Training and Flexibility:

• Mixed Evidence: While weight training has its benefits, the evidence supporting its direct impact on brain health is less robust compared to aerobic exercise.

  "There is good evidence that yoga is great for mood states... but aerobic exercise provides the most comprehensive long-term brain benefits." (10:17)

• Combined Workouts: Circuit training and group workouts that incorporate both strength and cardio elements can offer a balanced approach, though the specific contributions to brain health remain an area for further research.

  "There’s a big mix in there. And so that's why it's unclear what exactly is going on in the weight training kind of studies that have been done." (12:05)

Inclusivity in Exercise

Addressing concerns about accessibility, Dr. Suzuki emphasizes that effective exercise doesn't require elite athleticism or expensive equipment. Power walking, everyday activities, and even chasing after children can contribute significantly to brain health.

"You can get a workout that gets your heart rate up without changing into expensive fancy workout clothes and just doing your daily activities." (07:20)

She also applauds inclusive events like the Invictus Games and Special Olympics, which demonstrate that people of all body types can engage in meaningful physical activity.

Social Connections and Motivation

The conversation shifts to the importance of community and social support in maintaining an exercise routine. Dan shares his personal experience with group workouts, highlighting the motivational benefits of camaraderie and accountability.

"Social interaction is also good for your brain, good for your brain long term... the people that have the longest and happiest lives are those that have the strongest social connection." (13:54)

Dr. Suzuki agrees, noting that in an age where loneliness is prevalent, having a supportive community can significantly enhance both mental and physical health.

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Key Insights and Takeaways

1. Aerobic Exercise Enhances Brain Health: Regular aerobic activities like running, cycling, and power walking stimulate the release of BDNF, fostering the growth of hippocampal cells essential for memory and imagination.

2. Inclusivity is Crucial: Effective brain-boosting exercise doesn't necessitate extreme athleticism. Simple activities integrated into daily routines can yield significant benefits.

3. Community Support Amplifies Benefits: Engaging in group workouts not only enhances physical health but also strengthens social bonds, contributing to overall well-being.

4. Balanced Workouts Offer Flexibility: Combining different forms of exercise, such as cardio and strength training, can provide a holistic approach to fitness, though more research is needed to fully understand the brain benefits of each.

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Conclusion

This episode of 10% Happier with Dan Harris offers a compelling exploration of how intentional physical movement can profoundly impact brain health. Through Cynthia's inspiring listener story and Dr. Wendy Suzuki's expert insights, listeners are encouraged to view exercise not just as a means to physical fitness but as a vital practice for cognitive enhancement and emotional well-being. Whether through solo power walks, engaging group sessions, or inclusive activities, the path to a "fluffy hippocampus" is accessible and beneficial for everyone.

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Further Listening: For those interested in delving deeper into the topics discussed, links to the full episode and related Get Fit Sanely episodes are available in the show notes.

Exclusive Content: Get access to bespoke meditations paired with each Get Fit Sanely episode by subscribing at [e-mail].

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Produced by Tara Anderson, Caroline Keenan, and Eleanor Vasily. Recording and engineering by Pod People.

Transcript

[Cynthia]

Foreign.

[Dan Harris]

It'S the 10 Happier podcast. I'm Dan Harris. Hey, hey. Happy Friday everybody. As you may know, we just kicked off our month long Get Fit Sanely series where we talk about how to take care of your body without losing your mind. This is the third year we've done this series and we were really curious to hear how the previous episodes have affected your life. So we put out a call to our substack community over@dan harris.com and we asked people to tell us about an episode that really resonated with you and how it inspired you to make a change. And we heard from a bunch of you guys. And so every Friday this month we're going to hear some voice notes from you that will tee up some gems of wisdom from past Get Fit Sanely episodes. So the listener who suggested them will essentially be introducing them right here on the show. Our first listener was inspired by one of our guests to get more exercise, and not just for the benefit of her body, but also quite specifically, her brain.

[Cynthia]

Hi Jen, My name is Cynthia. I just wanted to say how much I love your podcast. It's been a meaningful part of my life, especially since I began my grief journey in October of 2022. Listening to you and your guests has really helped me shape a new routine, one that's more mindful, grounded, and healthier. Overall. I especially enjoyed your episode with Dr. Wendy Susaki. I loved how she explained the impact of movement on brain health, how exercise promotes the growth of new hippocampus cells and can actually make that part of the brain fluffier, which is such a vivid image. All I picture are hippos, because why not? Her focus on the cognitive benefits of aerobic exercise and the value of group workouts really resonated with me. Since then, I've actually been incorporating some of those ideas own routine. So on my walks, I've started speed walking and even jogging at intervals. I've never thought of myself as a runner, but then I asked myself, why not jog between walking stretches? I started pushing myself to go a little farther each time. And honestly, my dog loves it too. I'd also add that strength training, even at a moderate level, has been really important for me. I really don't want brittle bones. Maybe it's because I'm in healthcare and this is something that I track on the day to day, but it's very important for me to incorporate strength training. So thanks again for all the work that you do. Your podcast continues to be a real companion on my personal growth journey. Take care. Bye.

[Dan Harris]

Thank you, Cynthia. I too want to fluff your hippocampus.

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Thanks. And here's my old phone to trade in.

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[Zoe Saldana]

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[Dan Harris]

Not right now.

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[Zoe Saldana]

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[T-Mobile Representative]

That's okay.

[Zoe Saldana]

I don't really have much in my purse. Oh, let's see. Hand sanitizer. It's lavender.

[T-Mobile Representative]

I'm good.

[Wendy Suzuki]

Seriously?

[Zoe Saldana]

Hmm. Let me check this pocket. Oh, mints.

[T-Mobile Representative]

Really, I'm fine.

[Zoe Saldana]

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[Dan Harris]

Okay, so let's now hear part of that interview with Wendy Suzuki where she explains what exercise that elevates your heart rate can do for your brain. So you say that the most transformative thing we can do for our brains is right now, is to exercise?

[Wendy Suzuki]

Absolutely.

[Dan Harris]

Say more about that, please.

[Wendy Suzuki]

Yes. So I think people don't realize what happens when you move your body. Every single time you move your body, there is a veritable waterfall of neurotransmitters and neurochemicals that floods your brain. These include neurotransmitters that you've heard of before, like dopamine and serotonin and noradrenaline and endorphins, but also maybe some neurochemicals that you have not heard of before, like growth factors. And this is the elixir that helps your brain perform today, grow tomorrow, and be protected long term from aging and neurodegenerative disease states. And that right there is why I say it is the most transformative thing that is moving your body as the most transformative thing that you can do for your brain today.

[Dan Harris]

This is fascinating and I have a million follow ups. You said something about growth factors. Did I hear that correctly?

[Wendy Suzuki]

Yeah.

[Dan Harris]

Can you teach me a little bit more about that?

[Wendy Suzuki]

Absolutely. So one of my personal motivations to do my workout every morning, which I do, I wake up, I have my meditation over tea, and then I do about a 30 minute kind of cardio strength workout is because I know that workout that's getting my heart rate up will help my body release growth factors. And the one that's been studied the most is called brain derived neurotrophic factor bdnf. And it's released by muscles that are working. It's released by the liver that goes into exercise mode when you start to work out. And it's even released a little bit by fat cells. And so all of those growth factors released peripherally go through the blood brain barrier. They go into and they make a beeline for my very favorite brain structure in the whole brain called the hippocampus. The hippocampus is critical for our ability to learn and retain new long term memories for facts and events. And what those growth factors do is it makes shiny new hippocampal cells grow. And as a neuroscientist who specialized in hippocampal function for the vast majority of my career, I am motivated by shiny new hippocampal cells growing in my hippocampus because it means my memory is better. It means my hippocampus is big and fat and fluffy. And there's exciting new evidence that the hippocampus is not only involved in memory. This is the historic. That's what all neuroscience psychology majors learn. But it's also involved in imagination. Putting things that we have in our brain together in new ways is a really important function of the hippocampus. I want a really strong imagination. It also has affective functions. It affects our mood as well. It does a lot of really fascinating things. And that's what you get when you are literally watering your hippocampus with growth factors that comes with movement, aerobic movement that increases your heart rate.

[Dan Harris]

So you made a nod there towards something that we should discuss, which is the specific forms of exercise that we should be focusing on. And let's also just keep in mind that some people don't have bodies that allow them to do all kinds of exercise.

[Wendy Suzuki]

Yes, absolutely. So to that point, which is absolutely true, that not all of us have the bodies to do exercise. And some people say, yeah, I hate exercise. So therefore my body and my whole person isn't conducive to that directive. I would remind people that power walking is also a great way to get your heart rate up. People tend to go immediately in their mind to triathlons and these marathon runners. When I talk about aerobic exercise or exercise in general, and that is not the case, you can get a workout that gets your heart rate up without changing into expensive fancy workout clothes and just doing your daily activities, including chasing around small kids. They can be very aerobic. It is broader than people realize. And when people say, well, I don't have the body to do that, I'm always inspired when I watch Invictus Games or Special Olympics that encourage people of all body types to move in really inspiring ways. And you may not make the Olympics. I will never make the Olympics. But it shows that there are ways for people with any body type to move their bodies, whatever it is, and get their heart rates up. So it's not exclusive. This is an inclusive suggestion that you can use.

[Dan Harris]

Let's just drill down on walking for one second. Yeah, you said power walking. What do you mean by that? And is taking a 30 minute walk just at a stroll pace? Does that not count?

[Wendy Suzuki]

So walking has been shown to be effective, particularly for mood. There are many effects of exercise on the brain. We jumped into my favorite one, which is using exercise to grow new hippocampal brain cells. That of course doesn't happen overnight. One power walk is not gonna suddenly make your hippocampus big and fat and fluffy. This takes time. Cells in the brain or anywhere in our body take time to grow. And it takes regular watering of your hippocampus with those growth factors to get those hippocampal cells to grow. But if you want the immediate positive fix with moving your body, that comes with a stroll. In fact, a 10 minute walk has been shown to significantly decrease anxiety and depression levels in people that are not in major depressive disorder. And that is a stroll. To get the long term growth factor effect, you need to get your heart rate up. Does a general stroll get most people's heart rate up? No. And that's what I call a power walk. You've done it every time you're late and you don't really want to run, but you're trying to get there. And it's a great way that you can add more aerobic activity to your everyday life. That again, you can do it in your regular work shoes or regular everyday shoes as well.

[Dan Harris]

Much of our discussion thus far has dwelt upon cardio.

[Wendy Suzuki]

Yes.

[Dan Harris]

So how do we think about weight training and strength training and also flexibility training like stretching and yoga?

[Wendy Suzuki]

Yeah, yeah. So there is good evidence that yoga is great for mood states. Here's the thing. There's the most positive evidence that cardio workouts will get these long term brain changes that we've been talking about. Growth of new brain cells in the hippocampus. We didn't talk about this yet, but the other brain area that is benefited from long term exercise is the prefrontal cortex, critical for your ability to shift and focus attention. That doesn't grow new brain cells. It tends to grow new synapses or connections between the brain cells that are there. And then everybody who loves weight training says, well, what about weight training? I love weight training. And there's more mixed evidence that weight training can be beneficial. There's not nearly as many studies on weight training as there have been on aerobic exercise. So it could be that weight training sweet spot has not been found yet. Or it could be that weight training is helping your brain in as it increases your heart rate. So it's not that weight training that I do cardio weight training because I know I need the cardio for my bones at the age that I am. And I also know that it ups my cardio when I add weights to the workout. So for me it's a win win. If you like weights alone, it could be that. That, Well, I don't know. We're still trying to figure that out. I wouldn't say don't do it, keep that in your exercise regimen because it's keeping you going to the gym. But we know the most about the benefits of aerobic exercise to give you those long term brain benefits.

[Dan Harris]

I have a close friend, his name is Strauss Zelnick. And Strauss does these group workouts at his house. Well, he lives in the city. He moves between the city and the country. He's quite a successful businessman in the city. He does these group workouts at a gym and then on the weekends when he's at his country house, which is near where our only house is, he does them at his house and he does these groups weight training, but circuit workouts. So you're with a bunch of people and you're moving quite rapidly among a group, like you're a lat pull down or a bunch of pushups or some sort of ab stuff. And I find when I do that with him, I am kind of simultaneously getting a cardio workout because I'm moving so much so quickly.

[Wendy Suzuki]

Yeah, absolutely. So it's not pure strength and pure cardio. There's a big mix in there. And so that's why it's unclear what exactly is going on in the weight training kind of studies that have been done. And I don't think it's been controlled well enough exactly how much your heart rate is changing with these strength workouts. And we know so many different workouts out there are a combo of both. So that's an important unanswered question at this point.

[Dan Harris]

I'll say one thing, we'll come back to this, but just very quickly about the Strauss workouts that I've recently I've known Strauss forever, only recently started really going to his organized workouts. The community aspect, the social support aspect of it, the fact that I'm looking forward to being with a bunch of people who I like even though I just met them, although I've known Strauss forever but a lot of his friends who also work out are new to me. But I really like them. And, and there's a lot of camaraderie and high fiving and that is massively motivating for me. And it and there's a lot of data here to show that in terms of creating a habit, it creates a kind of accountability that can get you off the couch.

[Wendy Suzuki]

Absolutely. Absolutely. In this age of loneliness, having that community, that in person community that will give you a high five and you sweat with. I'm a big supporter of using that as a motivation. Social interaction is also good for your brain, good for your brain long term. And we know that the people that have the longest and happiest lives are those that have the strongest social connection. So we cannot ignore that in overall brain health and in our exercise, how we exercise. So yeah, very important aspect.

[Dan Harris]

Thank you again to Wendy Suzuki and also to Cynthia, our listener who suggested that excerpt. We'll put a link to the full episode if you want to go back and listen to it in the show notes. And don't forget, please do not forget that this year's version of Get Fit Sanely includes a bespoke meditation that goes with every full length episode. And these meditations are led by my friend and the friend of the show, Carl Lai. They're available only to paid subscribers [e-mail] so get on over there and sign up if you haven't done that already. Finally, thank you to everybody who works so hard on this show. Our producers are Tara Anderson, Caroline Keenan and Eleanor Vasily. Our recording and engineering is handled by the great folks over at pod people. Lauren Smith is our managing producer, Marissa Schneiderman is our senior producer, DJ Cashmere is our executive producer, and Nick Thorburn of the band Islands wrote our theme.