Since day 1, the goal of Bending Pink Steel has been to help men become mentally fit.

In our first workshop, we answered what becoming “mentally fit” actually meant. In this one, we answer how.

In 17 short minutes, I’ll introduce you to the science of changing your brain, show you why a simple journaling practice can produce monumental results, and hand you the step-by-step process you can begin using today to upgrade your thinking.

Articles

Exercise

Thomas AG, Dennis A, Bandettini PA, Johansen-Berg H. The effects of aerobic activity on brain structure. Front Psychol. 2012 Mar 23;3:86. doi: 10.3389/fpsyg.2012.00086. PMID: 22470361; PMCID: PMC3311131.

Liang Z, Zhang Z, Qi S, Yu J, Wei Z. Effects of a Single Bout of Endurance Exercise on Brain-Derived Neurotrophic Factor in Humans: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Biology. 2023; 12(1):126. https://doi.org/10.3390/biology12010126

Knaepen, K., Goekint, M., Heyman, E.M. et al. Neuroplasticity — Exercise-Induced Response of Peripheral Brain-Derived Neurotrophic Factor. Sports Med 40, 765–801 (2010). https://doi.org/10.2165/11534530-000000000-00000

Berbert-Gomes, C., Ramos, J.S., Silveira-Rodrigues, J.G. et al. An acute bout of resistance exercise increases BDNF in hippocampus and restores the long-term memory of insulin-resistant rats. Exp Brain Res 242, 901–912 (2024). https://doi.org/10.1007/s00221-024-06795-x

Curtis, R., Blades, A., Moris, J.M. et al. Changes in brain-derived neurotropic factor following aerobic exercise. Sport Sci Health 20, 1153–1167 (2024). https://doi.org/10.1007/s11332-024-01244-2

Mandolesi L, Polverino A, Montuori S, Foti F, Ferraioli G, Sorrentino P and Sorrentino G (2018) Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits. Front. Psychol. 9:509. doi: 10.3389/fpsyg.2018.00509

American Psychological Association. (2020, March 4). Working out boosts brain health. https://www.apa.org/topics/exercise-fitness/stress

Harvard Health Publishing. (2014, April 9). Regular exercise changes the brain to improve memory, thinking skills. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

Ramos, D. (2024, August 26). The sweaty genius method to rebuilding your brain. Bending Pink Steel. https://www.bendingpinksteel.com/p/exercise

Journaling

Vine, V., Boyd, R.L. & Pennebaker, J.W. Natural emotion vocabularies as windows on distress and well-being. Nat Commun 11, 4525 (2020). https://doi.org/10.1038/s41467-020-18349-0

Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting Feelings Into Words. Psychological Science, 18(5), 421-428. https://doi.org/10.1111/j.1467-9280.2007.01916.x

DiMenichi BC, Ceceli AO, Bhanji JP, Tricomi E. Effects of Expressive Writing on Neural Processing During Learning. Front Hum Neurosci. 2019 Nov 6;13:389. doi: 10.3389/fnhum.2019.00389. PMID: 31803032; PMCID: PMC6869814.

Huberman, A. D. (2023, November 20). A science-supported journaling protocol to improve mental & physical health. Huberman Lab. https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health

Schroder HS, Moran TP, Moser JS. The effect of expressive writing on the error related negativity among individuals with chronic worry. Psychophysiology. 2018; 55: e12990. https://doi.org/10.1111/psyp.12990

Combination

Jardim, N. Y., Oliver, N. V., Costa, V. O., Carvalho, J. P., Pontes, H. T., Tomás, A. M., Sosthenes, M. C., Erickson, K. I., & Diniz, C. W. (2021). Dual-Task Exercise to Improve Cognition and Functional Capacity of Healthy Older Adults. Frontiers in Aging Neuroscience, 13, 589299. https://doi.org/10.3389/fnagi.2021.589299

Xiao Y, Yang T, Shang H. The Impact of Motor-Cognitive Dual-Task Training on Physical and Cognitive Functions in Parkinson's Disease. Brain Sci. 2023 Mar 3;13(3):437. doi: 10.3390/brainsci13030437. PMID: 36979247; PMCID: PMC10046387.

Parvin E, Mohammadian F, Amani-Shalamzari S, Bayati M, Tazesh B. Dual-Task Training Affect Cognitive and Physical Performances and Brain Oscillation Ratio of Patients With Alzheimer's Disease: A Randomized Controlled Trial. Front Aging Neurosci. 2020 Dec 22;12:605317. doi: 10.3389/fnagi.2020.605317. PMID: 33424581; PMCID: PMC7787183.

Nature editor. (2023, November 8). Brain and body are more intertwined than we knew. Nature. https://doi.org/10.1038/d41586-023-03435-2

Castellote-Caballero Y, Carcelén Fraile MDC, Aibar-Almazán A, Afanador-Restrepo DF, González-Martín AM. Effect of combined physical-cognitive training on the functional and cognitive capacity of older people with mild cognitive impairment: a randomized controlled trial. BMC Med. 2024 Jul 8;22(1):281. doi: 10.1186/s12916-024-03469-x. PMID: 38972988; PMCID: PMC11229192.

Gavelin HM, Dong C, Minkov R, Bahar-Fuchs A, Ellis KA, Lautenschlager NT, Mellow ML, Wade AT, Smith AE, Finke C, Krohn S, Lampit A. Combined physical and cognitive training for older adults with and without cognitive impairment: A systematic review and network meta-analysis of randomized controlled trials. Ageing Res Rev. 2021 Mar;66:101232. doi: 10.1016/j.arr.2020.101232. Epub 2020 Nov 26. PMID: 33249177.

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