If you care about long-term performance as a founder or builder, mastering your energy and focus isn’t optional—it’s foundational. One of the most powerful (yet underrated) tools? Exercise. Neuroscience now shows that physical activity doesn’t just shape your body—it rewires your brain.
Whether you’re coding, writing, building product, or pitching investors, working out can unlock higher cognitive performance, better learning, and long-term brain health—if done strategically.
🧠 Why Exercise Boosts Brainpower
When you move your body, your brain becomes more chemically optimized to learn, focus, and retain information. Here’s what happens:
- BDNF (Brain-Derived Neurotrophic Factor) increases — this supports new neural connections and helps you retain what you learn.
- Norepinephrine and dopamine levels rise — boosting attention, motivation, and working memory.
- Osteocalcin is released from bones — enhancing memory and learning.
- Adrenaline levels spike — activating the brain’s alertness system through the vagus nerve.
Dr. Andrew Huberman explains that this creates a “neuroplasticity window” that lasts up to 2–6 hours post-exercise—where your brain is primed to encode new skills.
TL;DR: Exercise makes your brain more absorbent. Code, study, or build right after working out for maximum results.
💻 When to Code or Learn After Exercise
To harness the full benefit:
- Best window: 30 minutes to 2 hours after working out.
- Cognitive gains: Higher focus, faster learning, better memory consolidation.
- Type of activity: Moderate-to-vigorous exercise gives the best results (e.g., gym, tennis, swimming, boxing).
This doesn’t mean you can’t learn in the morning if you work out later. Even 10 minutes of light movement in the morning (like a walk or yoga flow) can jumpstart brain activity before deep work.
🧭 Your Current Routine (Optimized)
For myself I exercise ~5 times per week with a mix of gym, tennis, boxing, swimming, and golf. That’s ideal.
To fully leverage it:
- Morning Coding Sessions: Add light movement beforehand (5–10 min walk or stretch).
- Mid-morning Gym (8–9 AM): Ideal for deep work from 9:30 AM to 1 PM.
- Afternoon Tennis/Boxing: Use the 5–9 PM window for creative or technical tasks.
Tip: Avoid high-exhaustion workouts right before learning—fatigue can block your mental edge. Moderate intensity = best cognitive return.
💤 Long-Term Brain Health Strategy
Besides the short-term mental boost, regular exercise protects your brain over time:
- Increases hippocampus size (memory center).
- Reduces risk of Alzheimer’s and cognitive decline.
- Improves sleep quality and mood (which further amplifies learning and focus).
- Encourages the growth of gray matter and supports neurogenesis.
Aerobic sports (tennis, swimming) + strength training (gym) + coordination sports (golf, boxing) give you full-spectrum brain protection.
Consistency over decades = compounding brain resilience.
🛠️ Huberman-Approved Brain Hacks
- Pair workouts with mental work: Use the post-exercise window to tackle hard tasks.
- NSDR / Meditation after coding sessions: Helps with memory retention and recovery.
- Sunlight before 10 AM: Regulates circadian rhythm and improves sleep.
- Eat + hydrate well after workouts: Fuels brain recovery and alertness.
🔑 Key Takeaways
- Exercise is a neurochemical unlock for learning, focus, and memory.
- You’re most mentally primed 0–6 hours after a workout.
- Consistency in mixed workouts = long-term brain protection.
- Light movement in the morning boosts early-day cognition.
- Combine this with sleep, light exposure, and healthy habits for peak mental performance.
You don’t need to optimize everything at once. Just know this: If you’re working out regularly, you’re already stacking one of the highest-leverage brain performance tools we know.
Train your body. Upgrade your mind.
Inspired by the research of Dr. Andrew Huberman, Harvard Medical School, and recent neuroscience publications.