Robin Sharma explains how two workouts a day repair brain cells. Exercise releases BDNF, a protein that triggers neurogenesis and reverses stress damage. He recommends a 5am routine using the 20/20/20 formula, then a second workout later to extend the cognitive benefits for about 15 hours.
Chapters
How many people are using the second wind workout?
Excellent.
Those of you who didn't put up.
Your hand, those of you who didn't.
Put up your hand are missing one of the. I think if I was to just off the top of my head, say the two biggest things that will make.
A difference based on my philosophy, the 5am Club, the 20, 20, 20 formula, it's all in the book.
Lock it.
In 66 days, you're going to get your value times 20 as a result.
Of doing that one thing.
And secondly, the second wind workout.
How many people in this room believe.
That exercise absolutely changes so many parts of you? We've heard about it. So why would you only do one workout a day?
And so what I'm suggesting to you is you do your 5:00am workout and then what you do is at 5:00.
Clock or 6:00 clock or 7:00', clock.
You institutionalize for how many days until.
You reach the point of. And then do you maintain it and sustain it? How long?
Rest of your lifetime?
Second wind workout, 5 o' clock to.
6 o', clock, 6 o' clock to 7 o', clock, 8 o' clock to 9 o'. Clock.
Go to a yoga class, Go to.
A soul cycle class.
I love. Before I'm with my family, I get on the bike and I ride like I was 4 years old. And I jump off rocks and I.
Go down trails and I'm getting the.
First and I'm getting the sunlight and.
I listen to audiobooks or music. I'm so into Italian music these days. I write a lot about it in the book. All of those songs are right out, right out of my playlist. And then if it's in the summertime, I finish my bike ride and I sit in my backyard and I sunbathe.
By the pool and I breathe and I reflect and I drink a cup.
Of tea and then imagine how I.
Feel for my family.
It is unbelievable in terms of exercise.
According to University of Toronto, the effects.
Exercise last 15 hours after the workout.
You know one of my favorite books.
Spark by Rady, right?
You've heard me say it, Reid.
Spark. And that talks about dopamine, the release of serotonin, norepinephrine. If you want more focus, fall in bdnf. I don't think I heard this this year. Bdnf, it's in the new book, Brain Derived Neurotrophic Factor. Brain Derived Neurotrophic Factor. When you work out, you release bdnf, it's released through sweat. That's why you want to sweat first.
Thing in the morning.
And BDNF promotes neurogenesis. It's another lie that the world has told us that you can't grow brain cells. There's a concept called neurogenesis.
We now know BDNF promotes neurogenesis.
You can actually grow new brain cells. Neurogenesis also allows you to repair brain.
Cells damaged by stress. And neurogenesis allows you to process even more quickly.
Raiti, the author of Spark, says BDNF is miracle. Grow for the brain.
