The Science of Sweat: How Exercise Rewires the Parkinson's Brain

Are you living with Parkinson's disease or caring for someone who is? For years, exercise was recommended to simply manage symptoms, but the latest scientific research is revealing something truly groundbreaking: your workout could be the most powerful medicine for the Parkinson's brain.

In this episode of Live Parkinson's - Live an Exceptional Life, we dive deep into the cutting-edge science behind this revolutionary idea. We'll explore how getting your heart rate up can activate neuroplasticity, your brain's incredible ability to reorganize itself.

In this episode, you will discover:

• How high-intensity exercise acts as a powerful catalyst for neuroplasticity.
• The role of key chemicals like BDNF (Brain-Derived Neurotrophic Factor), and how it acts like a "fertilizer" for your brain cells.
• How to protect dopamine-producing neurons and potentially slow down Parkinson's progression.
• Practical advice on the best types of exercise for Parkinson's, from cardio to resistance training.

This episode is a must-listen for anyone seeking to empower themselves and take control of their wellness journey.

Visit liveparkinsons.com to learn more about my story and get free resources:

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• To learn more about my personal journey and the importance of exercise, get my book, Spectacular Life: 4 Strategies for Living with Parkinson's.

#ParkinsonsDisease, #ParkinsonsExercise, #ExerciseIsMedicine, #Neuroplasticity, #BrainHealth, #Dopamine, #LivingWithParkinsons, #ParkinsonsAwareness, #LiveParkinsons, #HealthPodcast

Chapters

• 0:00 Introduction to Exercise and Parkinson's
• 10:10 The Science of Neuroplasticity
• 17:53 Building a Sustainable Exercise Routine
• 19:35 High-Intensity Exercise as Brain Medicine
• 26:15 Practical Exercise Types for Parkinson's
• 27:25 Community Support and Success Stories

Transcript

Speaker 1: 0:10

Hello and welcome to Live Parkinson's live an exceptional life. I'm your host, chris Kustenbader, and I've been living an exceptional life with Parkinson's for the past 15 years. The mission of this podcast is to help as many people as possible living with Parkinson's to lead a great quality of life. Now, today's topic is the science of sweat how exercise rewires the Parkinson's brain. Now I'd like you to imagine a brain under attack, slowly losing its ability to communicate. Now imagine a way to send in a team of reinforcements, not with a new drug, but through the simple act of a run, a bike ride or a boxing class. So we'll uncover the science behind the science of sweat and reveal how high-intensity exercise is proving to be one of the most promising avenues for protecting the Parkinson's brain. Now, after my Parkinson's diagnosis, I spent three months researching everything I could learn about Parkinson's, and then I distilled it down into four key strategies or pillars, if you will that I was going to use as my primary focus on my Parkinson's journey, and they were exercise, nutrition, optimism and social interaction. Exercise has been one of the key drivers for helping me live an exceptional life with Parkinson's, and that's why I had a number of podcasts on exercise, because I want everyone to see the benefits that exercise can have on your Parkinson's journey and to help you live your best life. So in this episode, I want to share some of the highlights of the research on biological reasons behind why exercise is proving to be so beneficial, but then also give you the practical how to implement exercise to get the benefit for your brain and your body. And then, finally, we'll talk about creating a sustainable routine so that you can enjoy what you're doing, so you can continue to do it and maximize the results that you can achieve. So I hope you'll join me in this journey as we explore and discover the science of sweat and how exercise can rewire our Parkinson's brain so that we can live the life that we want to live. So let's dive in and get started looking at the biological why exercise and sweating is so important for our Parkinson's brain, why exercise and sweating is so important for our Parkinson's brain.

Speaker 1: 2:30

Now, to understand how exercise helps us, first we have to talk about a concept called neuroplasticity. Now, I've talked about this on other podcasts, but it's always nice to have a refresher Now. Neuroplasticity is a big word, but the idea behind it is actually a beautiful and simple thing. So so think of your brain not as a static, hardwired machine that can't change, but as a living breathing well, it's not actually breathing, but it sounded good constantly changing superhighway. Neuroplasticity is the brain's ability to reorganize itself by forming new neural connections. It's the reason a stroke victim can relearn to walk or speak and it's the reason you can learn a new skill or language at any age. Or if you decide to pick up a musical instrument and practice every day, your neuroplasticity is going to help you build those new neural pathways to help you learn that musical instrument. When your brain is challenged, it will find new routes and it'll help build new connections.

Speaker 1: 3:29

Now, in Parkinson's, the road on this superhighway, specifically the ones that rely on the neurotransmitter dopamine start to close down. The cells in the substantia nigra and that's the part of the brain that we'll call the dopamine factory begin to die off, leading to motor symptoms associated with Parkinson's. So for a long time the focus was on replacing the dopamine with medication, and while that's a critical and key component of treatment, that doesn't always address the underlying issue of the brain cells dying off. But here's where exercise, specifically high-intensity exercise, comes in as a game-changer. Now research is showing that pushing yourself, getting your heart rate up and, yes, dare I say it, breaking a sweat acts as a powerful catalyst for neuroplasticity. So we're essentially talking about the use-it-or-lose lose it principle, except on a cellular level. So when you vigorously challenge your body, your brain responds by strengthening existing connections and even creating new ones. So essentially, they're building detours around the damaged roads.

Speaker 1: 4:40

Now, this isn't just a theory, or Chris telling you this because he says exercise is important. It's actually being observed in clinical studies. Now there was a study published in NPJ Parkinson's Disease out of Yale University School of Medicine on February 9th 2024. And it was titled High-Intensity Exercise May Reverse Neurodegeneration in Parkinson's Disease, by Dr Sewell Taneaz MD, phd. And Evan Morris PhD. And the study showed something remarkable In patients with Parkinson's who engaged in high-intensity aerobic exercise, imaging confirmed that their brains weren't just blowing down. The dopamine-producing neurons were actually growing healthier and producing stronger dopamine signals. So this was the first time imaging was used to show that exercise could alter brain biology in Parkinson's patients, not just slow the degeneration, but potentially reverse it.

Speaker 1: 5:39

Okay, I hope you're hanging in there with me All right. Now this brings us on to one of the most exciting molecules in the whole process. Bdnf Okay, I'm a science nerd there, I said it. Now. Bnf stands for brain-derived neurotropic factor. And no, this won't be on the test, so you don't have to worry about that.

Speaker 1: 5:59

So think of BDNF as a kind of miracle grow or fertilizer for your brain cells. It's a protein that's crucial for growth, survival and maintenance of your neurons or brain cells and guess what? Releases a flood of it. You guessed it, I knew it. You're all so smart. Yes, it's high-intensity exercise. This is a two-part punch against the disease. First, that surge of BDNF helps protect the existing dopamine producing neurons that are still hanging on, helping prevent their cell death. And then second, and this is key BDNF helps make the remaining neurons more efficient at using dopamine, so they're still able to produce dopamine. So it's like turning up the signal on the radio to get a clearer sound, even if the signal is weaker than it used to be. Now the result is a better motor function and slowing of disease progression.

Speaker 1: 6:55

Now clinical trials like the SPARKS-3 trial, which stands for Study in Parkinson's Disease of Exercise, is one of the most ambitious and scientifically rigorous efforts to determine whether high-intensity aerobic exercise can slow the progression of Parkinson's disease. Now it was published in the journal Trials on October 6th of 2022 by authors Patterson et al, and what the researchers wanted to know is can regular, intense treadmill workouts actually change the course of Parkinson's not just improve symptoms, but affect the underlying biology? So let's take a look at what they did. 370 people with early stage Parkinson's disease, all of whom were not on medication yet, were enrolled, and the reason that they didn't want the people on medication was so that the researchers could isolate the effects of exercise. So the participants were broken down into two groups. There was a moderate intensity exercise group that exercised at 60 to 65 percent of their target max heart rate, and then there was a high intensity exercise group that exercised at 80 to 85 percent of their maximum heart rate. And then they followed a structured treadmill program for 18 months, with follow-up extending for 24 months, and what the researchers measured were motor symptoms. They did brain imaging to track dopamine transporter activity. They looked at gait, cognition, fitness and quality of life, as well as biomarkers like BDNF for brain health and CRP for inflammation. So what did the researchers find, drumroll, please? Exercise showed signals of slowing motor symptom progression, and then participants in the high intensity group had less decline in motor function compared to the moderate group, and the imaging hinted at preserved dopamine activity, which is huge. So this is the first large-scale trial to suggest that exercise might not only help us feel better, but it might actually change the biology of Parkinson's.

Speaker 1: 9:07

Now, as an instructor for Pedaling for Parkinson's, I've seen firsthand how movement transforms lives. But now we have science backing up what many of us has felt intuitively that exercise isn't just a therapy, it's medicine for our brain and body. Now, remember to always seek approval from your doctor before starting any new exercise program to ensure that it's appropriate for you, and then they can also suggest a program that meets your specific needs. So to summarize all this, when we talk about high-intensity exercise and Parkinson's, we're not just talking about physical fitness. We're talking about a powerful neurobiological intervention. So what we're talking about is using the body to heal the brain. All right now.

Speaker 1: 9:55

In the last segment, we explored the why is exercise more than just movement. For people with Parkinson's, exercise is medicine. It's rewiring our brain. All right, now let's shift gears and talk about the what and the how than just movement. For people with Parkinson's, exercise is medicine. It's rewiring our brain. All right, now, let's shift gears and talk about the what and the how. So what exactly should exercise look like? What's the prescription, if you will, because not all movement is created equally. When it comes to Parkinson's, the science is clear Intensity, variety and consistency matter.

Speaker 1: 10:27

Now let's lead it off with the powerhouse high-intensity aerobic exercise. Now, this isn't just about getting in your steps not that your steps aren't important, so make sure you keep doing those but it's about getting your heart rate up. The goal is to reach 80 to 85 percent of your maximum heart rate, ideally at least three times per week. Why? Because this level of intensity stimulates neuroplasticity, the brain's ability to adapt and rewire, it boosts dopamine efficiency, it improves motor function and it even enhances mood and cognition. So think of it like this Every time your heart pounds, your brain gets a wake-up call, which mine definitely needs all the time. So, whether it's cycling, brisk walking, swimming or using a treadmill, if you're breathing hard and you're sweating, then you're in the zone All right.

Speaker 1: 11:25

Next up is resistance training. So this is all about building and maintaining muscle mass, which is crucial for our stability, our posture and our overall health, and Parkinson's often leads to muscle weakness and reduced coordination, which increases the risk of falls and injuries helps us counteract that. Now, before you panic and say I can't do strength training, tell yourself yes, I can. Now I never liked the word I can't do something. I believe that we're all capable of learning and doing new things. You just have to start and break it down into small steps Because, remember, not everyone who does something at the professional level started out that way. They started out just like everyone else. They started out with the basics and then they build on it. But I digress All right now back to strength training, using weights and I use lighter weights with more repetition because I don't need to use heavy weights to bulk up and try to get big.

Speaker 1: 12:27

I use lighter weights with more repetition just to stay toned, as I'm just trying to maintain muscle mass as I get older, which is going to help me with my stability. So I don't need to go to the gym and try to be throwing around 75 pound dumbbells. Just use lighter weights and that's going to help you as well. And then resistance bands, which I use regularly, and they really come in a variety of tensions. You can get 5, 10, 15, 20 pound, etc. Or you can do body weight exercises like squats, push-ups on your knees or just do some push-ups against the wall, for example, and they're going to help you improve your balance, bone density and give you confidence in movement. Now here's the bonus Stronger muscles mean better support for your joints and smoother movement patterns.

Speaker 1: 13:16

All right, now let's talk about everyone's favorite balance and coordination, the motor skills that are most affected by Parkinson's. Now here's the nice thing. This is where activities like Tai Chi, boxing and dance shine in helping with our balance and coordination. Now, tai Chi offers slow, deliberate movements that improve proprioception, which is a big word, but all it is essentially is your brain's ability to tell where your body is in space, and that's going to help you reduce fall risk. Now, I've personally done Tai Chi and I enjoy it, but I'll be perfectly honest with you. If you're a person who feels like you have to be on the go all the time, the first two or three sessions are going to be very hard, because it forces you to slow down, breathe and make mindful movements, which can be hard if your mind and body just want to go, go, go, but I do personally recommend it. So, if you're one of those people that just has to go all the time and your brain's constantly moving. Tai Chi is going to help you slow down. Take those nice gentle movements and help you with your breathing and slowing down, so I highly recommend it.

Speaker 1: 14:32

Next up is boxing, especially non-contact boxing like rocksteady boxing. Now, I don't know about you, but I don't like getting punched in the head or the stomach or the ribs, so non-contact boxing is really the best way to go. Now, rock Rock Steady Boxing challenges your agility, your reaction time and your rhythm. Now, I participated in Rock Steady Boxing and I really enjoyed it. Not only is it a great workout, you get to do it with other people and it definitely helped me with my balance, and I'll tell you what it sure does to get your heart rate up.

Speaker 1: 15:05

And then, finally, movement with dance. Now, while I particularly have two left feet, dancing is great because it combines movement with music and it also helps with your memory, so it engages both the body and the brain in powerful ways. Now the nice thing is there's all kinds of dance to help get your heart rate up, and these would include dances like tango heart rate up. And these would include dances like tango, zumba, freestyle, tap. All these are going to help you get your heart rate up and they're just fun and they're functional. But then there's some people that maybe wanted to do ballroom dancing. So dancing is going to help to retrain the brain to respond, adapt and stabilize. Going to help to retrain the brain to respond, adapt and stabilize. Now I just got back from a Davis Phinney Foundation Victory Leadership Summit in Golden, colorado, to learn more from the experts on the Pedaling for Parkinson's program. Now we learned about some cutting edge research that was done on exercising and cycling and disease progression. There was also a session on music and Parkinson's and Doug Picard from DopaBeats shared how he uses music to help with memory movement, especially with rhythm, to help Parkinson's patients. So check out DopaBeats online if you want more information.

Speaker 1: 16:25

All right, now let's switch gears a little bit and discuss some common fears that people with Parkinson's may have about high-intensity aerobic exercise. Now I know some of you might be thinking am I pushing too hard? Is it too late to start? Let me be clear and honest. It's never too late to start, and with professional guidance from your doctor and a certified physical therapist who has experience with Parkinson's patients, these exercises are not only safe, they are essential. Again, it's crucial that you get approval from your doctor before starting any new exercise program, to ensure that it's safe and effective and it meets your personal health care needs. Now, working with a physical therapist, an exercise physiologist or a Parkinson's trained instructor ensures that your workouts are going to be tailored to your specific abilities and goals. They're going to be able to help you progress safely, build confidence, and then they're also going to help you celebrate every win, no matter how small. Now remember, fear is natural, but then so is growth, and every drop of sweat is a signal to your brain that you're still here and you're still fighting. So, whether you're lacing up your shoes for a brisk walk, or you're going over and picking up some dumbbells or some resistance bands, or you're stepping into a dance class, know this You're not just exercising. You're rewiring and reclaiming living the life that you want to live. All right now.

Speaker 1: 17:53

We've talked about the why behind exercise for Parkinson's, and we've broken down the what, the types of movement that make the biggest impact. Now let's talk about the how. How do you make it stick? How do you turn exercise from a chore into a lifestyle? Because here's the truth Consistency is where the magic happens. It's not just about trying to do everything. It's about doing something regularly, enjoying what you're doing and doing it with a purpose. Now let's talk about making it stick and let's give you some actionable tips to help you along the way, and let's start out with some practical strategies to help you build a routine that's going to last.

Speaker 1: 18:37

Let's start off with number one Schedule exercise like it's a doctor's appointment. Put it on your calendar and treat it like it's a non-negotiable item. You're not going to cancel your doctor's appointment, so do the same with exercise. Make sure you treat it as a non-negotiable item. Number two start small. Even 10 minutes a day is going to be a win. You want to build momentum gradually and you don't want to go full out crazy on day one, because then you'll be one of those one and done type of people because you're going to be so sore and you're not going to be able to move. Number three you want to track your progress, so use a journal, an app or the calendar to celebrate consistency. Now I personally use an Apple Watch to track my exercise on a daily basis and my watch gives me rewards for being consistent with my exercise.

Speaker 1: 19:32

Number four and this is a good one mix it up. You want to rotate between aerobic strength and balance activities to keep things fresh. So if you do the same thing every day, you might tend to get bored with it. So mix it up, try some different things, maybe try some things that are new, just to see if you like it. And if you do, then add that into the mix. Number five reward yourself, and this one's key. After a workout, enjoy a favorite snack, a hot shower or just a moment of peace and quiet. Hot shower or just a moment of peace and quiet. Now, one of my friends goes to Starbucks for a latte when she's done working out every day as her reward. Now remember, habits aren't built overnight. They're built one choice at a time. In fact, it takes most people an average of 66 days to form a new habit based on the research, but it can happen in a few weeks, depending on your ability and how quickly you want to learn.

Speaker 1: 20:34

So now let's talk about something important, which I like to call the joy factor. Now here's something that doesn't get said enough the best exercise is the one that you actually do. Now let me say that again the best exercise is the one you actually do, because if you dread it, you're going to skip it. So if you enjoy it, you're going to crave it, like me with ice cream. So ask yourself what moves you? Is it dancing to your favorite music? Is it doing some Nordic walking in the park? Is it a boxing class that makes you feel powerful and release stress on the punching bag? So joy isn't a luxury, it's a strategy to help you stay consistent. So when movement feels good, it becomes something you look forward to and not something that you have to force and something that you dread. All right now let's talk about the power of community Exercising with a partner, a buddy, or joining a group fitness class Now, I particularly love these because I made a lot of friends attending group fitness classes on a regular basis.

Speaker 1: 21:39

Or you can also become part of a Parkinson's-specific program, and that can be a game changer. Now I've been fortunate to be part of two separate Parkinson's groups. One was called Momentum and the other is called Punch, which stands for Parkinson's, unified Neuromuscular Conditioning and Health. Now, both of these have been life changers for me. I consider the people in both groups my family. Now we push each other to be better in class, we support each other, we do things together socially, like monthly breakfast. We get together and play pickleball, and we often get together for lunch as well. These are people who understand what you're going through and support you and each other every step of the way.

Speaker 1: 22:28

So why are these communities so important in your Parkinson's journey? Because you're more likely to show up and be accountable and you're less likely to quit, because you don't want to let yourself or your team down. And you're also you're surrounded by people who get it and they want you to be your best. So, whether it's rock steady boxing, and they want you to be your best. So, whether it's rock-steady boxing, peddling for Parkinson's, or a dance group, maybe, or a walking group, community brings accountability, motivation and connection. Now I know in the peddling for Parkinson's class that I teach we all get concerned when someone isn't there and we call and check up on them. Now we know when people are going to be out for vacation or doctor's appointments. So, if, why? Because we care about them and we want them to be there when they're available, and that's therapeutic in and of itself that knowing people are genuinely concerned about your health and your welfare.

Speaker 1: 23:27

Now, finally, seek expert guidance, don't go it alone. A physical therapist or exercise physiologist who specializes in Parkinson's can tailor a program to your needs. They're going to help you monitor your needs. They're going to help you monitor your progress and help you, and they're going to help push you safely. They understand the nuances of Parkinson's and how it affects your gait, your balance, fatigue and motivation. And they're going to help you work smarter, not harder. Now let me give you a real life example of someone who's been living with Parkinson's and who's seen improvements in their quality of life because of consistent exercise. Now, this past week, I was fortunate to be able to attend the Davis Phinney Foundation Victory Leadership Summit and I got to spend some time with Davis and Connie Carpenter Phinney.

Speaker 1: 24:16

Davis Phinney, who the foundation is named after, was diagnosed with Parkinson's and I want to provide a little background on Davis Finney. He's one of the most decorated American cyclists in history, with 328 career victories, the most by any US rider. He was a sprinter and key member of the 7-Eleven cycling team which helped pioneer American participation in European races. Davis won two Tour de France stages in 1986 and 1987, and in 1986 became the first American to win a road stage in the Tour de France. He earned a bronze medal in the 1984 Olympics in the men's 100-kilometer team time trial. His career spanned from the late 1970s to 1993, including wins in the Coors Classic, the Tour de Tromp and the US Pro National Road Championship.

Speaker 1: 25:14

Davis was diagnosed with young-onset Parkinson's at the age of 40. Davis was diagnosed with young-onset Parkinson's at the age of 40. In response, he and his wife founded the Davis Phinney Foundation for Parkinson's in 2004, dedicated to helping people with Parkinson's live well today through education resources and community programs. Every year, davis and his wife Connie host the Tour de Victory Cycling Challenge, which is their annual fundraiser, held in Bolden Colorado. Now Connie Carpenter Finney is a former Olympic gold medalist in cycling and a national champion speed skater. She competed in the 1972 Winter Olympics in speed skating at just 14 years old, making her the youngest American Winter Olympian. Now, after an injury ended her skating career, she transitioned to cycling and won 12 national titles and four world championship medals. She was the first ever Olympic cycling road race at the 1984 Summer Olympics in Los Angeles.

Speaker 1: 26:19

Now the reason I wanted to give you Davis and Connie's background is to show that they were exceptional athletes. But today, 25 years after being diagnosed with Parkinson's, when he could have just given up, davis attends Pedaling for Parkinson's classes and rides with other people with Parkinson's, and he supports all the other riders in the class. Now my friend Brandon and I had the opportunity to ride with Davis during a Pedaling for Parkinson's class workshop. He's very inspirational and everyone in the class had a great time. He also still rides with his wife, connie, and his friends outdoors. He stresses exercise and how it's been so important in his Parkinson's journey and encourages others to show up and ride so that they can live their best life with Parkinson's. Now Davis and Connie's Foundation does exceptional work in helping people in the Parkinson's community and I highly recommend visiting their website, davisfinneyfoundationorg and take advantage of all the resources and, if you're inclined, help them support their mission.

Speaker 1: 27:24

So if you're wondering, how do I begin? Start with the joy of exercise, start with community. Just start with one step. You'll feel better and maybe even make some friends along the way. Because the science of sweat isn't just about biology and what's happening in your body and brain after exercise. It's about belief, belief in yourself, belief that movement heals, that consistency can transform your life and your Parkinson's journey. It reminds you that you are stronger than Parkinson's. All right, it's time to bring this episode to a close Now.

Speaker 1: 28:04

We've covered a lot of ground today, from the incredible power of neuroplasticity and the fertilizer for your brain, bdnf, to the specific types of exercise that can make a real difference. But science is only one part of the story. The other part is you. The most important takeaway today is that you have a powerful tool in your hands rather than your body. High-intensity exercise, a consistent routine and a little sweat can become a powerful disease-modifying treatment. It's a way to take back some control and actively rewire your brain circuitry.

Speaker 1: 28:44

All right, so where do you go from here? So if you really want to get ready to start your journey or deepen your commitment, I've created some resources just for you. Visit liveparkinsonscom to subscribe to my free monthly newsletter to stay up to date on the latest research and practical tips, and then, while you're there, you can download free resources like my nine balance exercises for improving balance and then the Parkinson's medication and symptom tracker. Now, if you feel like you've gotten value from the podcast and you want to support my mission of helping people with Parkinson's lead a great quality of life and reach more people, then visit my Kofi page at Koficom slash live Parkinson's to support the program. Finally, to learn more about my personal journey and the importance of exercise, you can get my book spectacular life for strategies for living with Parkinson's. It's available on Amazon Now.

Speaker 1: 29:41

Remember, always get approval from your doctor before starting any new exercise program to make sure that it's right for your personal health status. So thank you for joining me today on this episode. Remember you have the power to make a difference in your own life. Keep moving and keep learning and stay engaged. Those are going to be key. So as we leave today, I want to remind you to stay healthy, stay strong and go out there and live your best life with Parkinson's. Thanks again and I hope to see you soon.