Learn & Review: The Secrets and Science of Mental Toughness by Joe Risser MD, MPH

Summary of Content on Grit, BDNF, and the Plank Exercise

This content explores the concept of grit, its connection to mental toughness, and its surprising link to a biological factor called brain-derived neurotrophic factor (BDNF). The plank exercise is presented as a potentially powerful tool for cultivating both grit and increasing BDNF levels.

The Power of Grit: Beyond Mental Toughness

• Definition: Grit is often perceived as mental toughness, enabling individuals to achieve extraordinary feats, like ultra-marathoners pushing through pain.
• George Hood's Record: The speaker highlights George Hood's world record for the longest plank (10 hours, 10 minutes, 10 seconds) as an example of extreme grit. Hood himself stated that the plank is "90% mental," emphasizing the importance of keeping the mind busy and drawing energy from surroundings.
• Biological Basis: The content introduces a twist: grit is not solely about willpower but is rooted in biology, specifically a protein called BDNF.

BDNF: Fertilizer for the Brain

• What it is: BDNF (brain-derived neurotrophic factor) is a protein that acts like "fertilizer for your brain."
• Function: It aids in the growth, health, and effective communication of neurons (brain cells).
• Importance: BDNF is crucial for memory and mental resilience.
• Factors that Increase BDNF:
  • Sunshine
  • Blueberries
  • Antidepressants
  • Exercise (most significantly)

The Plank as a Tool for Building Grit and BDNF

• The Plank's Role: The plank, a simple yoga pose, is suggested as one of the best exercises for building mental toughness.
• Mental Effort is Key: Research indicates that exercises requiring mental effort are most effective at raising BDNF levels.
• Evidence from Studies:
  • An animal study (Hippocampus journal, 2005) showed that exhausting physical exercise produced less BDNF than exercise requiring mental focus (e.g., navigating mazes).
  • In humans, activities like yoga, which combine physical effort and concentration, have shown high BDNF levels.
• Hypothesis: The plank, due to its inherent demand for mental fortitude, is believed to be an efficient way to increase BDNF.

Real-Life Examples and Potential Applications

• Medically Destitute Patients: The speaker, a clinical professor, works with patients facing severe challenges like heart attacks, strokes, accidents, chronic pain, and despair. While not suggesting a plank is a cure, the potential benefits warrant further research.
• Daniel's Case: Daniel suffers from Complex Regional Pain Syndrome (CRPS), an extremely painful condition with no known cure. Despite this, he managed to hold a plank for over nine hours on his affected arm. This exemplifies how challenging physical and mental exercises can help individuals cope with severe pain.
• Scientific Backing:
  • A study in Experimental Neurobiology (August 2024) found that exercise doubled BDNF levels.
  • The speaker is designing a study to investigate if planks can relieve pain in patients like Daniel.

Call to Action and Future Research

• Raising Awareness: The speaker aims to raise awareness about the relationship between exercise, BDNF, and improved quality of life, advocating for further study.
• The Challenge: The audience is challenged to do a plank (even against a wall if necessary) when they feel the need for more grit, suggesting that even a minute can be transformative.