How To improve frontal lobe function in 6 minutes a day | What is prefrontal cortex

Ehance their functioning of brain's prefrontal cortex and the frontal lobe for better attention, emotion regulation, and self-regulation.

00:10 Symptoms of prefrontal cortex dysfunctions (frontal lobe damage)
05:58 What is the frontal lobe / what is the prefrontal cortex
01:50 How to stimulate frontal lobe (prefrontal cortex) with exercise
02:40 Pyruvate, lactate, blood brain barrier
03:05 lactate benefits for the brain
03:35 bhb, ketones, brain ketones, acetyl-coa, beta-hydroxybutyrate, bdnf
04:30 HIIT high intensity exercise and fasting


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About Inka Land, PgDip, MSc

Inka Land, MSc neuropsychology, PgDip(c) Nutrition and Disease, helps people improve brain health, mental health, and longevity with preventive medicine, nutrition, scientific anti-aging strategies, and neuropsychology. She is a science author, TEDx speaker, podcast host, and content creator.

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Topics Covered:

1. Symptoms of Prefrontal Cortex Dysfunction

- Anxiety
- Depression
- Impulsivity
- Lack of self-control
- Poor stress regulation
- Focus issues, inattention
- Problems with organizing, planning, or task-switching
- Problems with executive function
- Addictions

2. Frontal Lobe Functions:

- Motor Cortex: Controls the execution of movement
- Motor Association Area: Involved in planning and coordinating movements
- Frontal Eye Fields: Control voluntary eye movements and visual attention
- Prefrontal Cortex: Manages executive functions like emotion regulation, focus, planning, organizing information, decision-making, and problem-solving

3. Benefits of High-Intensity Exercise:

- Improves prefrontal cortex functioning and executive functions
- Enhances blood flow and energy production in the brain
- Reduces the risk of Alzheimer's disease by 45%

4. Lactate Production During Exercise:

- Muscles produce lactate during high-intensity exercise
- Lactate crosses the blood-brain barrier and is used by brain cells for energy
- Provides neuroprotection and supports cognitive functions

5. BHB Production During Exercise:

- High-intensity exercise depletes glycogen stores, leading to fat burning and BHB production
- BHB crosses the blood-brain barrier, enhancing brain energy production
- Protects the brain, enhances neuroplasticity, and improves mood

6. Practical Tips:

- Short Bursts of Exercise: Just 6 minutes of high-intensity exercise can significantly boost brain health.
- Exercise in a Fasted State: Enhances the production of brain-beneficial molecules.


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References:

Gibbons et at (2023)
Fasting for 20 h does not affect exercise-induced increases in circulating BDNF in humans.
https://pubmed.ncbi.nlm.nih.gov/36631...

Ai et al (2021)
The Effect of Acute High-Intensity Interval Training on Executive Function: A Systematic Review
https://www.ncbi.nlm.nih.gov/pmc/arti...

Jacob et al (2022)
Effects of high-intensity interval training on blood lactate levels and cognition in healthy adults: protocol for systematic review and network meta-analyses
https://www.ncbi.nlm.nih.gov/pmc/arti...