I’m obsessed with figuring out how to do things better—more efficiently. If there’s a smarter way to get results, I want to know about it. That’s why something called the Minimum Effective Dose (MED) really resonates with me. Maybe it will with you too. The MED is simply the smallest dose that produces the desired outcome. Anything beyond that is wasteful.

Take water, for example. It boils at 100°C. Once it’s reached that point, adding more heat doesn’t make it “more boiled.” You’re just wasting energy. The same principle applies to so many areas of life, from how you manage your finances at home to how you approach fat loss and fitness. If you know the MED—the precise actions that get you results—you save time, effort, and energy.

For my client-athletes, that means getting leaner without adding hours of extra training. It’s not about longer workouts; it’s about smarter ones.

Now, here’s something I used to think was odd, but maybe you’ve noticed it too. When I’m working out, about 20 minutes in, something strange happens. My brain shifts into high gear. Suddenly, ideas come at me in rapid-fire succession, and solutions to problems just appear out of nowhere. Between sets of squats or bike sprints, I’ll scribble down notes on a whiteboard, trying to capture the creative wave.

I thought I was alone in this, but it turns out, there’s real science behind it. Training can actually make your brain function better. It was refreshing to come across an article that talks about the brain-boosting benefits of exercise—something I’ve been experiencing for years. Plus, it dives into other game-changing strategies like the importance of sleep, having a coach, and more. Let’s explore how you can make your workouts not just a physical challenge, but a mental upgrade too.

Train Smarter, Not Harder: The Brain-Boosting Power of Exercise

Want to be sharper, smarter, and more productive? Turns out, a solid workout might be your best bet. For years, scientists have touted the cognitive benefits of exercise, and now the research is stronger than ever. A good sweat session not only boosts your brain but primes it for high performance. However, just like any effective plan, there’s a method to the madness. Recent studies from Stanford University and the Mayo Clinic suggest that the right type of exercise, done at the right time, can elevate brain function in powerful ways. Big companies like Google and Reebok have taken notice, implementing exercise-based strategies to keep their employees sharp and effective.

“So now you’re telling me, I gotta break a sweat just to remember where I put my keys?”

As a longevity coach for men and women over 40, I’m all about maximizing your potential—whether it’s in the gym, at work, or simply in life. It’s not just about looking good; it’s about functioning at your highest level. So, let’s talk about how you can use exercise to boost brainpower and stay mentally sharp.

“I’m over here doing squats, and you’re telling me it’s gonna help me balance my checkbook?”

Here are ten actionable strategies to get more brain benefits from your workouts.

1. Consistency Over Flashy Efforts

There’s a misconception that great athletes—or great thinkers—only perform in bursts of inspiration or adrenaline-fueled heroism. In reality, success comes from consistent, steady work over time. Whether it’s in the gym or in your career, those who achieve long-term success are the ones who show up day after day, putting in the effort even when motivation is low.

Think of it like brushing your teeth. You don’t skip out for a week and then try to make up for it by brushing for an hour straight. The same concept applies to your workout routine. Sure, an intense session here and there can be beneficial, but it’s the regular, sustainable habits that lead to success. In the long run, slow and steady is not only healthier but way more effective.

“So now it’s not about ‘beast mode,’ it’s about ‘slow and steady wins the race,’ huh?”

Action Tip: Focus on consistency with your workouts. It’s okay to push yourself occasionally, but your gains will come from steady, sustainable effort. Aim for at least three to four workouts per week, and stick with it. The same principle applies to your mental performance—small, regular efforts will beat out occasional, massive attempts.

2. Seek Out a Mentor (or Coach)

No one succeeds alone. Whether you’re training for a marathon or building a business, having a mentor or coach can make all the difference. A mentor provides guidance, holds you accountable, and helps you avoid common mistakes. In the fitness world, a coach can help you stay focused on execution, making sure you’re showing up and putting in the work without overthinking it.

There’s no shame in seeking help from someone with more experience. In fact, it’s a shortcut to progress. Having someone in your corner, pushing you in the right direction, is invaluable, whether you're trying to hit a fitness goal or advance in your career.

“So now I gotta pay someone to tell me to get off the couch and stop watching Netflix?”

Action Tip: If you don’t already have a mentor, start looking for one. This could be a fitness coach, a business mentor, or simply someone you admire and can learn from. The key is finding someone who will challenge and support you as you work toward your goals.

3. Surround Yourself with the Right People

Success doesn’t happen in isolation. If you want to be at your best, surround yourself with people who push you to improve. This could be a training partner, a fitness group, or simply a peer group that challenges your thinking. Being part of a supportive environment makes it easier to stay motivated and stick with your goals.

The people around you matter. They can either lift you up or drag you down. If you’re surrounded by a crew that skips workouts, it’s going to be harder for you to stay on track. But if you’ve got a solid support system pushing you to be better, it becomes that much easier to achieve your goals.

“So now I gotta find a ‘crew’ just to keep me from eating that pint of ice cream?”

Action Tip: Identify people in your life who inspire you or who have achieved the goals you’re striving for. Spend more time with them and less time with those who drain your energy or pull you off course. Your environment plays a massive role in your success, both mentally and physically.

4. Prioritize Sleep for Peak Brain Function

You can’t be at your mental or physical best if you’re not sleeping well. Sleep is when your brain consolidates memories, processes information, and restores your willpower. It’s also when key performance-enhancing hormones like testosterone and growth hormone are released. A lack of sleep diminishes cognitive function, creativity, and self-control.

The effects of poor sleep are cumulative. Sure, you can power through a day or two on little rest, but over time, you’ll start to feel the wear and tear. Your brain is like a smartphone—if you don’t charge it overnight, you’re gonna have issues the next day.

“Now you’re telling me I need a PhD just to figure out how to get a good night’s sleep?”

Action Tip: Get at least 7-8 hours of quality sleep each night. Set a consistent sleep schedule, avoid caffeine late in the day, and create a relaxing bedtime routine. If you struggle with sleep, try incorporating calming activities like reading or stretching before bed.

5. Focus on What You Can Control

It’s easy to get caught up worrying about outcomes—whether that’s a race time, a business result, or a creative project. But focusing on the end result is a distraction. What really matters is how you respond to challenges and how you prepare for the next step. The key is to control what you can—your effort, preparation, and mindset—and let go of the rest.

Instead of stressing about what could go wrong, shift your focus to what’s within your control. You can’t always dictate the outcome, but you can control your attitude, your effort, and your preparation.

“Let me get this straight… I’m supposed to let go of the fact that my entire future is hanging on this one presentation?”

Action Tip: When faced with a challenge, focus on what’s within your control. This might mean adjusting your training, preparing for an important meeting, or taking time to rest and recover. The goal is to stay present and keep moving forward, no matter the outcome.

6. Use Micro Workouts for a Mental Boost

Don’t have time for a full workout? No problem. Recent research out of Stanford University shows that even 10 to 15 minutes of brisk walking can enhance creativity. The act of walking occupies the brain’s linear-thinking region, freeing up mental space for creative problem-solving. It’s no coincidence that many of history’s greatest thinkers—including Darwin and Nietzsche—were avid walkers.

Even if you’re slammed with work or family obligations, you can always squeeze in a quick session. Micro-workouts aren’t about building muscle or losing weight—they’re about clearing your mind and giving your brain a fresh perspective.

“So basically, I’m one power-walk away from writing the next great American novel?”

Action Tip: Incorporate short “micro-workouts” throughout your day. When you’re feeling mentally sluggish, get up and take a brisk walk for 10-15 minutes. You’ll return with more mental clarity and a fresh perspective.

7. Rise and Shine with Morning Workouts

Morning exercise is one of the simplest and most effective ways to enhance your cognitive performance. A 35-minute bout of moderately intense aerobic exercise—think running, rowing, or cycling—can elevate your neurochemicals, leading to better cognitive function. This brain boost is most pronounced in the 90 to 120 minutes following your workout. So, if you’ve got an important meeting or need to do some creative work, schedule your workout in the morning to capitalize on this effect.

Research shows that morning exercise helps set the tone for the rest of the day. You’ll feel more focused, energized, and ready to tackle whatever comes your way.

“So now my brain doesn’t wake up unless I’m out there joggin’ like I’m training for the Olympics?”

Action Tip: Set a goal to move your body first thing in the morning. Aim for 30-40 minutes of moderate cardio—something that elevates your heart rate but still allows for conversation. This will set the tone for a productive day, both mentally and physically.

8. Multitask to Build Mental Strength

Physical exercise is great for the body, but combining it with mental tasks supercharges your brain. Samuele Marcora, a physiologist at the University of Kent, suggests pairing physical and mental tasks to strengthen the anterior cingulate cortex, a brain area responsible for making hard work feel easier. For example, try reading or solving puzzles while on a stationary bike or treadmill. Over time, both the mental and physical activities will become easier, which translates to more efficient brain function.

Your brain needs a workout, too. Combining mental challenges with physical exercise builds mental resilience, making everything feel just a bit easier.

“So now I gotta read War and Peace while I’m pedalin’ on a bike?!”

Action Tip: Next time you’re on a cardio machine, bring along a book or do mental math. The key is to challenge your brain while your body is engaged in repetitive physical movement.

9. Incorporate Strength Training for Brain Health

While aerobic exercise tends to get most of the attention when it comes to brain function, strength training has its own unique benefits. Lifting weights can help improve your mood, reduce anxiety, and even enhance cognitive function. Strength training is all about focus, technique, and controlled movement, all of which can translate into better mental acuity.

Not only does it strengthen your muscles, but it also strengthens your brain, forcing you to concentrate and push your limits. Studies have shown that regular strength training improves executive function and memory.

“So now I’m supposed to be bench-pressing my way to remembering where I parked my car?”

Action Tip: Aim for two to three strength training sessions per week. Focus on compound movements like squats, deadlifts, and bench presses, which engage multiple muscle groups and require mental focus to execute correctly.

10. Engage in Group Fitness for Social and Mental Gains

Group fitness classes aren’t just good for accountability; they can boost brain function too. The combination of physical activity and social interaction stimulates the brain in ways solo workouts can’t. Working out in a group pushes you to work harder and keeps your mind engaged through interaction with others.

It’s like you’re getting a two-for-one deal: you’re building your body while sharpening your mind. Plus, there’s a competitive aspect that keeps you on your toes.

So now I gotta keep up with Janet from yoga class just to sharpen my brain?!”

Action Tip: Consider joining a group fitness class, whether it’s spin, yoga, or CrossFit. The combination of socializing and physical activity can do wonders for your mental sharpness and overall mood.

When it comes to boosting brain function, exercise is one of the most powerful tools at your disposal. Whether you're training for peak physical performance or just looking to stay sharp and productive, these strategies can help you get the most out of your workouts. Remember, it’s not about doing one big thing—it’s about consistent, sustained effort over time. Stick with it, and you’ll see the results both in your body and your mind. Stay strong, stay focused, and keep moving forward.

Summary:

Exercise not only improves physical fitness but also boosts brain function. Minimum Effective Dose (MED), emphasizes doing just enough to achieve the desired outcome without wasting time or energy. There are cognitive benefits of exercise, such as enhanced creativity, problem-solving, and mental clarity, often experienced around 20 minutes into a workout. Additionally, there is value in consistent sleep and having a coach to maximize results. The key takeaway: smarter, efficient workouts can sharpen both your body and mind, enhancing overall performance and productivity.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.