Why Exercise Can Literally Change Your Brain at Any Age

Many women assume brain fog, distraction, and memory lapses are signs of irreversible decline. On The Tamsen Show, Dr. Wendy Suzuki explains why that belief is outdated.

Dr. Suzuki specializes in brain plasticity, the brain’s ability to change its structure and function in response to experience. She states on The Tamsen Show podcast that exercise is one of the most powerful drivers of positive brain plasticity, even in adulthood.

Regular aerobic exercise stimulates the release of growth factors that support the hippocampus, a brain structure critical for learning and memory. Dr. Suzuki explains that new brain cells are born in the hippocampus throughout life, and exercise helps more of those cells survive and integrate into memory circuits.

She demonstrates this visually on the podcast by showing a preserved human brain and pointing out key regions including the prefrontal cortex, responsible for focus and emotional regulation, and the hippocampus, where exercise-driven growth occurs.

This isn’t speculative science. Long-term studies have linked regular physical activity to improved memory, attention, and reduced risk of cognitive decline (Erickson et al., 2011). Dr. Suzuki emphasizes that the effect doesn’t require extreme workouts. Consistent, heart-rate-raising movement is enough.

The broader implication is hopeful: Brain health is not static, it responds to daily habits. Exercise strengthens not only muscles, but memory, mood, and mental clarity.

If you want to learn more, listen to this episode of The Tamsen Show podcast.