The "move body or move mind" framework recognises an important truth: both physical movement and mental training deliver powerful cognitive benefits on their own. Each practice, done consistently, reshapes your brain in measurable ways.
But neuroscience reveals something even more compelling: when you combine physical and mental exercise, the cognitive benefits don't just add up. They multiply.
Understanding how these two forms of exercise interact at the cellular level shows that together, they create something more powerful. And while movement and mental training do the heavy lifting, targeted nutritional support, like the research-backed ingredients in Essentials Plus, can help sustain the neurological processes that make both practices effective, especially when life demands consistent performance without perfect conditions.
What Happens in Your Brain During Physical Exercise
Physical movement does far more than strengthen muscles and improve cardiovascular health. Every time you move your body intentionally, you're triggering a cascade of neurochemical events that directly impact cognitive function.
Brain-Derived Neurotrophic Factor (BDNF) is one of the most significant players. Often called "fertiliser for the brain," BDNF supports the growth, maintenance, and survival of neurons. It's also essential for neuroplasticity - your brain's ability to form new neural connections and adapt to learning. Research consistently shows that aerobic exercise increases BDNF levels, particularly in the hippocampus, the region responsible for memory formation and spatial navigation.
Increased cerebral blood flow during physical activity delivers more oxygen to brain tissue, improving alertness and mental clarity in the short term. Over time, regular exercise promotes angiogenesis (the formation of new blood vessels in the brain) which enhances long-term cognitive resilience.
Neurotransmitter regulation also shifts during movement. Dopamine, norepinephrine, and serotonin all increase during and after exercise, improving mood, focus, and stress tolerance. This is why even a brief walk can reset mental fog or break through a creative block.
Importantly, these effects aren't reserved for intense workouts. Moderate-intensity movement sustained over 20–30 minutes activates many of the same pathways as high-intensity training, making consistency more important than intensity for cognitive health.
On its own, regular physical exercise improves memory, reduces anxiety, enhances mood, and protects against age-related cognitive decline. It's a complete intervention.
What Happens in Your Brain During Mental Exercise
Mental exercise, like learning a new skill, solving complex problems, practicing mindfulness, or engaging in focused reading, activates different but complementary neural mechanisms.
Synaptic strengthening occurs when you repeatedly engage specific cognitive pathways. This process, known as long-term potentiation (LTP), is the cellular foundation of learning and memory. The more you challenge your brain with novel or difficult tasks, the more efficiently those pathways fire in the future.
Prefrontal cortex activation increases during tasks requiring attention, reasoning, and executive function. This region governs decision-making, impulse control, and complex thought. Regular mental challenge keeps the prefrontal cortex adaptable and prevents age-related cognitive decline.
Default mode network regulation also plays a role. The default mode network (DMN) is active when your mind wanders or rests. Practices like meditation and mindfulness train you to regulate this network, reducing rumination and improving focus when you return to demanding tasks.
On its own, consistent mental training sharpens focus, improves problem-solving ability, strengthens memory, and builds cognitive resilience. It's equally complete as a standalone practice.
Why Combining Both Creates Even Greater Benefits
Both practices work independently. But when combined, or practiced in close temporal proximity, they create a reinforcing loop that amplifies neuroplasticity beyond what either achieves alone.
Physical exercise primes the brain for learning. The BDNF surge and increased cerebral blood flow that follow movement don't just support general brain health, they create an optimal neurological environment for encoding new information. Studies show that participants who engage in aerobic activity before learning tasks demonstrate better recall and faster skill acquisition than those who remain sedentary.
Mental training after physical exercise consolidates those benefits. Engaging your mind deliberately after movement capitalises on the heightened neurochemical state physical activity creates. You're essentially working with an upgraded system.
This also works in reverse. Mental exercise before physical movement improves body awareness, form, and coordination. Mindfulness or visualization techniques activate many of the same neural pathways as physical execution, effectively "pre-training" the brain for movement and reducing injury risk.
The synergy is structural, not incidental. Physical exercise increases the brain's capacity to change. Mental exercise directs that change toward specific skills, memories, or cognitive improvements. Together, they form a feedback loop that neither creates alone.
Practical Application: Designing a Dual-Exercise Routine
You don't need to choose between moving your body and moving your mind. The most effective routines integrate both.
Morning routine example:
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Take your daily nootropic upon waking (cognitive baseline support)
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20–30 minutes of walking, yoga, or light resistance training (BDNF activation, blood flow)
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45–60 minutes of focused cognitive work, learning, or problem-solving (consolidation)
Midday reset example:
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Brief movement break (5–10 minutes of stretching or walking)
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Breathing exercises or short mindfulness session (DMN regulation)
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Return to demanding mental tasks with improved clarity
Evening integration:
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Light physical activity (gentle yoga, stretching)
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Reflective mental practice (journaling, reading, planning tomorrow)
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Avoid cognitively demanding tasks close to sleep (supports memory consolidation overnight)
The structure matters less than the consistency. The brain adapts to what you repeat, not what you intend.
Product Spotlight: Essentials Plus
Essentials Plus was formulated to support the cognitive demands of daily life, whether those demands come from physical training, mental effort, or the combination of both.
Unlike stimulant-based nootropics that create temporary spikes in alertness followed by crashes, Essentials Plus uses research-backed ingredients at clinical doses to support sustained mental clarity, focus, and resilience:
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Lion's Mane: Supports nerve growth factor production and neuroplasticity
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L-Theanine: Promotes calm focus without sedation
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CDP-Choline: Supports acetylcholine synthesis for memory and learning
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Bacopa Monnieri: Enhances memory consolidation and information retention
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Rhodiola Rosea: Reduces mental fatigue and supports stress adaptation
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Ashwagandha: Regulates cortisol and supports cognitive resilience
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And more
Essentials Plus is caffeine-free, making it an ideal daily anchor for routines that include movement, mental training, or both. Take it at the same time each morning, pair it with intentional practice, and let the compounds support the neurological processes your habits are already building.
