The Secrets and Science of Mental Toughness | Joe Risser MD, MPH | TEDxSanDiego

How do you do it?

But his answer surprised him.

The plank is 90% mental.

George told me he kept his mind busy by distracting himself and focusing on the conversations in the room.

Drawing energy from the people around him.

But there was something deeper happening there.

We often think of grit as the mental toughness that helps people achieve extraordinary things, like ultramarathoners finishing races with broken bones.

But here's the twist:

Grit isn't just about willpower.

It's rooted in biology, and the most powerful indicator to date is a protein called Brain-derived neurotrophic factor, or BDNF.

We're just starting to understand it.

Think of BDNF as fertilizer for your brain. 

A protein that helps neurons (the cells in your brain) grow, stay healthy, and communicate more effectively. 

This protein is crucial for things like memory and mental resilience. 

Many things can increase BDNF, including sunshine, blueberries, and antidepressants. 

Exercise increases BDNF the most, and the plank just might be one of the best exercises for building mental toughness. 

What makes the concept of grit and BDNF so compelling is the real-life examples of individuals enduring these devastating conditions.

Researchers and clinicians still have many questions about grit and the plank.

However, what we do know is that the most effective exercises for increasing BDNF levels are those that require mental effort.

If you've ever done a plank, you know how quickly mental effort is required.

This, along with what we've learned from George, leads us to believe that planks may be one of the most efficient and effective ways to increase BDNF levels.

A 2005 article in the appropriately named journal Hippocampus describes an animal study in which exhaustive physical exercise produces less BDNF than exercises that require mental focus, like navigating mazes.

In activities that combine physical effort and concentration, such as yoga, some of the highest levels of BDNF ever measured have been produced.

To See if the Plank Relieves Pain

Daniel Suffers from a Very Rare Condition Known as Complex Regional Pain Syndrome or CRPS

Which is Infamous as One of the Most Painful Diseases That Has No Known Cure

As One Patient Said, "The Slight Sensation of Water Dripping on My Foot Feels Like Hot Lead."

Despite Living with This Excruciating Pain, Daniel Managed to Do a Plank for Over 9 Hours on His CRPS Arm.

Think About That for a Minute.

The Most Physically and Mentally Challenging Exercises Helped with One of the Most Painful Conditions.

Now We Have Evidence That an Important Part of the Answer Lies in BDNF.

Studies have shown that exercise can double levels of BDNF.

I am here to raise awareness about the potential for exercise to improve quality of life by increasing BDNF levels.

The next time you feel that you need more grit in your life, do a plank. If you can't do it on the floor, do it against a wall. It only takes a minute, but that can be transformative.