Lecture Notes: The Power of Mental Toughness and BDNF

Introduction

• Discusses the challenge of holding a plank for an extended period.
• Mentions George Hood's world record for the longest plank: 10 hours, 10 minutes, and 10 seconds.
• Focus on mental toughness and resilience.

Key Concepts

Mental Toughness

• Planking is 90% mental according to George Hood.
• Mental strength involves distracting the mind and drawing energy from surroundings.

Grit

• Often associated with willpower and perseverance.
• Not just about willpower; deeply connected to biological factors.

Biological Basis

Brain-Derived Neurotrophic Factor (BDNF)

• Described as "fertilizer" for the brain.
• Essential for neuron growth, health, and communication.
• Vital for memory and mental resilience.
• Increased by various factors such as sunshine, blueberries, anti-depressants, and most notably, exercise.

Exercise and BDNF

• Exercise, particularly that requiring mental effort, raises BDNF levels substantially.
• Planking, though simple, requires significant mental toughness and may be effective in raising BDNF.

Research Insights

• Previous studies show that activities combining physical and mental effort (e.g., yoga) result in high BDNF levels.
• A 2005 study highlighted that mental effort in activities like navigating mazes produced more BDNF than exhausting exercises.

Clinical Implications

• Many patients with chronic conditions (heart attacks, strokes, accidents) face despair and disability.
• No definitive suggestion that planking can cure these conditions, but potential benefits warrant further research.
• Current research focuses on conditions like CRPS and how exercises like planking might alleviate pain.

Case Study: Daniel

• Suffers from CRPS, a highly painful condition.
• Managed to hold a plank for over nine hours, suggesting a link between mental fortitude and pain management.

Future Research

• Plans to explore the plank's effect on BDNF in individuals with chronic pain.
• August 2024 study in "Experimental Neurobiology" showed exercise doubled BDNF levels.

Conclusion

• Encourages raising awareness on the relationship between exercise, BDNF, and quality of life improvements.
• Challenges the audience to incorporate planking into their routine to build grit and potentially boost BDNF.
• Highlights the transformative potential of even a minute of planking.

• Final Challenge: Try incorporating planks into daily life for mental and physical resilience.
• Message: George, Daniel, and patients exemplify the power of grit and BDNF in overcoming challenges.