neuroplasticity Archives - Kaizen Neko Project

Day 5 of 100 Days Muscle Resistance Workout Challenge

Topic: The connection between physical strength, neuroplasticity, and mental clarity.

Learning Material

We often think of muscle training as something that shapes the body—but it also shapes the brain. Every time you challenge your muscles, you’re also boosting brain health through a process called neuroplasticity—the brain’s ability to form new connections and adapt over time.

Exercise as Brain Fertilizer

When you contract your muscles, they release proteins called myokines. These travel through the bloodstream and act on the brain, encouraging the growth of new neurons and connections. One of the most powerful of these is BDNF (Brain-Derived Neurotrophic Factor), sometimes nicknamed “Miracle-Gro for the brain.”

Strength Training and Mental Clarity

While cardio has long been associated with brain health, strength training plays a unique role. Studies show that resistance training improves memory, attention, and decision-making. A randomized controlled trial of adults aged 70–80 found that regular resistance training significantly improved executive function and functional performance, supporting the role of strength training in maintaining cognitive health and brain plasticity in older age.¹ Think of it as decluttering your mental desktop—each rep gives your brain a little more clarity and focus.

Stress Resilience and Mood

Strength work doesn’t just sharpen thinking—it helps regulate mood. Training teaches the brain how to cope with stress by lowering baseline cortisol levels and releasing endorphins. People who lift consistently often report feeling calmer and more emotionally balanced.

Example / Story

In one study, older adults who practiced strength training twice a week not only improved their mobility but also scored higher on cognitive tests. Some participants described it as “lifting weights for the body and the brain.” The same is true for younger adults—just a few weeks of resistance training can improve focus at work or school.

My Reflection

I woke up an hour later than usual today, worn out from muscle training. Still, I pushed myself to go out for my morning cardio. My muscles are sore, which reassures me that I’ve challenged them enough to start breaking down and rebuilding.

Since starting this project, my eating habits have shifted. I’m paying more attention to protein—adding extra eggs, for example. My husband struggles to get enough protein, and I used to use that as an excuse not to eat much myself. I’m a picky meat-eater, so my options are limited. Beans and tofu work for me, but I know I’m still not getting quite enough.

Lately, my first meal has been a salad with eggs and a splash of olive oil. It keeps me full and helps me avoid snacking. Even though I feel tired, the combination of training and healthier eating habits leaves me with a deeper sense of energy.

Morning cardio has been my anchor for years. With my naturally low blood pressure, it’s the only way I can shake off sluggish mornings. Once I get moving—whether brisk walking or light jogging—I feel energized and focused. Strength training, on the other hand, has never been my favorite. But I’ve noticed that since adding it, I’ve had more sustained energy and clearer focus throughout the day, even when I wake up exhausted.

It makes me wonder: how much more impact will strength training—and reflecting on it through journaling—have over time? I’ll keep writing about it, so I can see how both my body and mind continue to change.

Biometric data

Change in Weight from Day 1: -2.2 lb.

Skeletal Muscle: 39.1%

Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment)

Experiment with one new protein source this week (e.g., lentils, tempeh, Greek yogurt) to expand your options.
Prioritize 7–8 hours of sleep to give muscles and brain the recovery time they need.
Add a brief “cool-down reflection” after training: jot down one thought or idea that felt clearer post-exercise.

Day 4

Note

Teresa Liu-Ambrose et al., “Resistance Training and Executive Functions: A 12-Month Randomized Controlled Trial,” Archives of Internal Medicine 170, no. 2 (2010): 170–178, https://doi.org/10.1001/archinternmed.2009.494. ↩︎

Bibliography

Liu-Ambrose, Teresa, Jennifer J. Eng, Alison S. Nagamatsu, Lindsay J. Handy, David M. D. MacKay, and Teresa C. Ashe. “Resistance Training and Executive Functions: A 12-Month Randomized Controlled Trial.” Archives of Internal Medicine 170, no. 2 (2010): 170–178. https://doi.org/10.1001/archinternmed.2009.494.

Written February 10, 2025

Hello Dear Readers,

I’ve always had a knack for tinkering with electronics. As a kid, if an appliance went on strike, my parents would sigh, shrug, and hand it over to me. More often than not, I’d manage to breathe life back into it—no manual required, just sheer determination and the reckless confidence of youth. Fixing things just came naturally.

Then came my brain stroke and, with it, my occupational therapist’s stern decree: No power tools. No risky business. No electrocuting yourself, thank you very much. Apparently, the combination of a recovering brain and high-voltage currents wasn’t a match made in heaven. My wife, ever the responsible one, took this warning very seriously and promptly confiscated anything with sharp edges, moving parts, or the potential to zap me into next week.

For a while, she became the household repair technician by default. To her credit, she did an admirable job, though I suspect she didn’t enjoy it nearly as much as I once did. But the brain is a fascinating thing, and my wife, ever the believer in the power of neuroplasticity, gradually reintroduced me to minor electrical repairs—so long as they didn’t involve high-voltage shocks or the possibility of losing a finger. “You can fix things again,” she declared one day, “but only the ones that won’t land you in the ER.” Fair enough.

This week’s test case? Our central vacuum cleaner’s agitator head.

Saturday was a vacuuming day in our house, and I was making my usual rounds when I noticed something was off. The brush inside the vacuum head had stopped spinning, turning it from a useful cleaning device into a glorified floor-scraper. A quick inspection revealed the usual suspect: a broken drive belt.

Fixing it was well within my wheelhouse. I tracked down a replacement online, my wife ordered it, and by early morning, it had arrived, sitting on our porch like a tiny parcel of redemption. A screwdriver, a bit of patience, and voilà—the vacuum was back in business. Naturally, I had to take it for a test run, and I’m happy to report that my repair skills remain intact.

The whole experience sent me spiraling down memory lane. As a kid, my insatiable curiosity often led me to take things apart just to see how they worked. Sometimes, this resulted in brilliant discoveries. Other times… well, let’s just say my parents learned to hide anything they weren’t willing to sacrifice to my “scientific investigations.” More than once, I dismantled something with great enthusiasm, only to realize halfway through that I had no idea how to put it back together.

These days, I’ve acquired a bit more wisdom. I no longer dismantle things I can’t confidently reassemble. But it’s nice to know that, despite everything, my hands still remember the thrill of fixing things—and that my wife hasn’t completely revoked my repair privileges.

For now.

Tag: neuroplasticity

Strong Muscles, Sharper Mind