A neuroscientist explains the surprising way to build brain resilience.
Summary
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Exercise stimulates brain growth—even in adults.•
Dementia starts in a brain region that you can strengthen.•
Just walking 3 times a week cuts dementia risk by 30%.•
Movement triggers the birth of new brain cells.•
Loneliness and inactivity shrink your brain faster than you think.This post is a detailed summary of the video “The Exercise Neuroscientist: NEW RESEARCH, The Shocking Link Between Exercise And Dementia!” from The Diary of a CEO with Dr. Wendy Suzuki. It explores how movement affects brain health, why exercise may be our most underused tool against dementia, and what simple daily habits can protect and even strengthen your brain. All scientific insights are based on Dr. Suzuki’s expert explanations.
Who is Dr. Wendy Suzuki—and Why Should You Listen to Her?
Dr. Wendy Suzuki is a Professor of Neural Science and Psychology at NYU, bestselling author of Good Anxiety and Healthy Brain, Happy Life, and one of the world’s top experts in brain plasticity.
But what sets her apart?
“I watched my own brain improve through exercise—and my father’s brain deteriorate from Alzheimer’s. That contrast changed my life—and my research forever.”
She doesn’t just study brains.
She’s on a mission to protect them, one step at a time.
The Shocking Truth: Your Brain Can Grow—Even Now
We were taught the adult brain stops developing.
That’s wrong.
Thanks to neuroplasticity, your brain can:
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Form new connections
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Restructure itself
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Grow new neurons (yes, even now)
And the most powerful trigger?
Movement.
Whenever you move, your brain releases what Dr. Suzuki calls a
“bubble bath of neurochemicals”dopamine, serotonin, endorphins—and crucially, growth factors that help your brain physically change.
Why Movement Matters More Than You Think
Two key regions of the brain benefit the most from exercise:
Hippocampus – memory, learning, spatial awareness Prefrontal cortex – focus, attention, decision-makingThese are the first to shrink in dementia.
But they’re also the most plastic, and they grow with consistent movement.
Study highlight:Seniors who walked at least 3 times a week were 30% less likely to develop dementia within 5 years.
And the earlier you start?
The stronger your brain stays.
It's Not About Running Marathons
You don’t need to be an athlete.
The golden rule?
“Every drop of sweat counts.” — Dr. Wendy Suzuki
In her lab:•
People who exercised 2–3 times/week (e.g., spin class)
→ Improved mood, memory, and focus
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More exercise = greater brain gains
→ Dose-response effect confirmed
Choose anything that gets your heart rate up:
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Brisk walking•
Biking•
Dancing•
Flow yoga•
HikingConsistency beats intensity.
The Moment That Changed Everything
Wendy’s wake-up call came in two parts:
1.
Her own brain was getting better
— clearer thoughts, better teaching, even grant writing improved
2.
Her father’s brain was rapidly declining
— he got lost driving home from the same coffee shop he’d visited for 20 years
“That contrast was heartbreaking—and also my turning point.”
So she shifted her career focus from memory research
to the neuroscience of movement. The Real Enemy? Inactivity and Isolation
We often fear dementia like it’s random or genetic fate.
But here’s what speeds up brain decline more than age:
Sitting all day Skipping walks Living isolated lives Letting routines become too predictable “Loneliness physically shrinks the brain.”Even simple social interactions—saying hi to a barista—
boost brain activity and protect against cognitive decline.
So yes, walking your dog with a friend literally changes your brain.
You Can Start Right Now
The best part?
It’s never too late.
Dr. Suzuki’s message is clear:
You don’t need supplements, fancy gear, or genetics.
You need to move—today.
Start with:
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A 10-minute walk•
A phone call to a friend•
5 minutes of stretching or squatsEvery step matters.
Every drop of sweat builds resilience.
Final Thought
We’ve always known exercise is good for the body.
Now, we know something more powerful:
Exercise may be the best way to save your mind.
Dementia doesn’t strike overnight.It builds over years of neglect.
But so does brain strength. So does clarity. So does joy.
So next time you ask:
“Do I really need to work out today?”
Maybe try:
“Do I want to remember who I am in 30 years?”
Because the fight against dementia really might start with your feet.