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.

Grit and BDNF: The Real-Life Examples

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.

The Challenge

BDNF is hot in the research world I’m about to make it hotter.

To See if the Plank Relieves PainDaniel 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 CureAs 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.

Currently I'm Designing a Study for People Like Daniel

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.

Mental Exercise and BDNF Levels

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.

Misconceptions of Mental Toughness

You are about to hold a plank for 1 minute.
You know it's coming - that tension in your core, the burning in your arms, the mental countdown ticking away.
You are already thinking, "I can't do this. I'm going to collapse at 30 seconds."
Now imagine if you push through that feeling. You still hold on, maybe your body starts shaking, your mind is screaming for you to stop.
You tell yourself, "Just one more second," and you make it to 60.
And you feel proud of yourself.

A Plank

But then you don't stop at 60 seconds.You don't stop at 5 minutes, you keep going for 1 hour, for 2 hours, and then 10 hours.Yes, 10 hours, 10 minutes, and 10 seconds.That's exactly what George Hood did.When he set the world record for the longest plank in history.A thing that most people wouldn't believe possible.I met George 8 years ago when he set the record at that time for 5 hours. He just looked like the definition of mental toughness.The focus in his eyes was razor-sharp and he was drenched in sweat. He was hurting, you could see it on his face, feel it in his body, but he didn't stop.

What Happens if You Keep Pushing

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.

What Joe Risser Told Him

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 Is 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.

Modulation of BDNF by Physical Exercise

NOTE FROM TED: Please do not look to this talk for medical advice. This talk represents the speaker's personal views and understanding of exercise, BDNF and pain, which remains an ongoing field of study. TEDx events are independently organized by volunteers. The guidelines we give TEDx organizers are described in more detail here: http://storage.ted.com/tedx/manuals/tedx_content_guidelines.pdf

Joe Risser MD, MPH has been doing clinical research for over 40 years. In this insightful talk, he shares important recent findings, with examples and evidence of how anyone can improve their mental toughness. TeamHoodWorldRecords.medium.com #Grit #Plank #MentalToughness #Yoga #Clinical Research #TEDxSanDiego #TEDx #TEDxSpeaker Dr. Joe Risser is a Professor in the Department of Preventive Medicine at UC San Diego and a board-certified physician in Preventive Medicine. With over 40 years of research experience, Joe has pioneered studies on therapies, diagnostics, and behavior change strategies. He chairs the first Department of Clinical Research in one of over 15,000 community clinics in the U.S., serving vulnerable populations.
 
Joe also holds a master’s in Biostatistics, completing his education and residencies at the University of Hawaii and UC San Diego. His lifelong passion lies in studying mental toughness, or "grit," and its profound connection to the protein Brain-Derived Neurotrophic Factor (BDNF). Joe unveils groundbreaking research on BDNF, sharing the life-saving stories of two extraordinary individuals who embody extreme mental and physical resilience.
 
Joe reveals how anyone can strengthen their mental toughness, making a tangible difference in their lives.
http://teamhoodworldrecords.com This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx

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Modulation of BDNF by Physical Exercise

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