John Spence

CEO of first of its kind brain health training studio. we promote the link between exercise and brain health. Locations in Cincinnati and Indianapolis.

[John Spence @johnspenceAF]

Here’s what we know for sure: You have a lot of control over how your brain ages.
#BrainHealth #Alzheimers #activatebrainandbody

[John Spence @johnspenceAF]

cold water immersion increases levels of brain-derived neurotrophic factor (BDNF), a protein essential for the growth, repair, and survival of neurons

#activatebrainandbody #healthybrain #BDNF

[John Spence @johnspenceAF]

exercise and enriched environments help maintain the integrity of the blood-brain barrier in areas associated with mood regulation, with researchers observing a 50% reduction in protective proteins in stressed mice versus little to no loss in those with access to exercise

#activatebrainandbody #brainfitness #mentalperformance

[John Spence @johnspenceAF]

peaking 48 hours later. While Peter Attia champions the "minimum effective dose" principle, this evidence suggests your brain gets maximum memory benefit from one intense strength session. Time your workouts strategically: lift today, ace that presentation Thursday.

#activatebrainandbody #BDNF #neuroscience

[John Spence @johnspenceAF]

Your brain's most powerful growth hormone isn't made in a lab—it's manufactured during that "boring" Zone 2 cardio pace where you can still hold a conversation.

#activatebrainandbody #mentalperformance #brainoptimization

[John Spence @johnspenceAF]

exercise protects the brain's blood-brain barrier protein claudin-5 from stress damage, with a 50% reduction in stressed control mice versus little to no loss in exercising mice

#activatebrainandbody #neuroscience #brainhealth

[John Spence @johnspenceAF]

it's triggering a surge of BDNF, your brain's growth factor that builds new neural connections and protects against cognitive decline

#activatebrainandbody #brainoptimization #fitness

[John Spence @johnspenceAF]

Your brain's secret weapon for staying sharp isn't the latest supplement or cognitive training app — it's the steady rhythm of Zone 2 cardio.

#activatebrainandbody #brainhealth #neuroplasticity

[John Spence @johnspenceAF]

Turns out your post-workout ice bath isn't sabotaging your brain gains—it's amplifying them.

#activatebrainandbody #fitness #healthybrain

[John Spence @johnspenceAF]

physical activity prompts the liver to release an enzyme that removes a harmful protein causing the blood-brain barrier to become leaky with age

#activatebrainandbody #neuroplasticity #brainfitness

[John Spence @johnspenceAF]

while maintaining the brain's white matter integrity—the neural highways that keep thoughts flowing smoothly. Think of every rep as a deposit in your cognitive bank account.

#activatebrainandbody #neuroscience #brainhealth

[John Spence @johnspenceAF]

researchers found as fitness increased, so did the amount of BDNF released following exercise, resulting in improved brain function

#activatebrainandbody #healthybrain #BDNF

[John Spence @johnspenceAF]

Recent research shows that as previously sedentary adults became fitter, their brains released increasingly larger surges of BDNF protein after each exercise session, with early sessions producing only modest responses while later workouts triggered substantially stronger spikes

#activatebrainandbody #brainoptimization #fitness

[John Spence @johnspenceAF]

Looking at this research, I can see some counterintuitive findings about BDNF, sleep, exercise, and brain recovery. Let me craft a surprising fact based on the search results.

Your brain actually produces

#activatebrainandbody #brainfitness #mentalperformance

[John Spence @johnspenceAF]

Every steady minute spent at 60-70% of your max heart rate triggers your brain to produce more BDNF—brain-derived neurotrophic factor—the protein that literally grows new brain cells and strengthens neural connections.

#activatebrainandbody #brainhealth #neuroplasticity

[John Spence @johnspenceAF]

Based on my research findings, here's a compelling post that combines recent research with Dr. Perlmutter's insights on brain health and exercise:

Your brain physically grows bigger when you move—

#activatebrainandbody #fitness #healthybrain

[John Spence @johnspenceAF]

— basically giving you a legal high that makes antidepressants jealous. Think of it as hacking your own neurochemistry, one squat at a time.

#activatebrainandbody #neuroscience #neuroplasticity

[John Spence @johnspenceAF]

Resistance training increases brain-derived neurotrophic factor (BDNF), which strengthens neural connections and helps generate new brain cells

#activatebrainandbody #mentalperformance #fitness

[John Spence @johnspenceAF]

a structured lifestyle program focusing on physical exercise, improved nutrition, and cognitive engagement helped participants' brains function like they were 1-2 years younger, with even just 3,000-5,000 daily steps delaying cognitive decline by about 3 years

#activatebrainandbody #mentalperformance #fitness

[John Spence @johnspenceAF]

demonstrates sufficient evidence that engaging in exercise prior to sleep deprivation improves behavioral parameters as well as BDNF levels

#activatebrainandbody #fitness #mentalperformance

[John Spence @johnspenceAF]

exercise increases its expression, promoting neurogenesis and modulating neuroplasticity

#activatebrainandbody #healthybrain #brainfitness