I graduated with a degree in neurobiology back in 2008. I've always been fascinated by the brain—how and why it works the way it does. Part of my coursework required classes in psychology and sociology, and something that always made me chuckle was that we often had to read research papers on things that seemed so obvious. The reason? Science demands a method. It's not enough to simply state, “We all know eating poorly harms our health.” Researchers must design experiments to specifically prove such claims, ensuring others can replicate their findings.

I share this because I've recently been looking into research confirming that people who exercise tend to feel better, live longer, and experience better overall health. Seems obvious, right? Certainly, to anyone who regularly exercises.

But what really caught my attention recently was the concept of “hope molecules.” Admittedly, I first encountered this idea via social media and was skeptical. However, upon further investigation, I discovered it's not only real—it's fascinating.

“Hope molecule” is a nickname for myokines, proteins secreted by muscles during exercise that enter the bloodstream. Crucially, these proteins can cross the blood-brain barrier, directly influencing brain function (NIH).

To back up briefly, here's a quick biology refresher: Proteins are like microscopic machines inside your body, each built with specific tasks in mind. They construct cells, help your brain learn and adapt, and deliver messages throughout your body. They're composed of amino acids and essentially power countless biological processes.

Now, the blood-brain barrier: Think of this as a tightly controlled border checkpoint, allowing only approved substances to pass from your bloodstream into your brain. Its primary role is protecting the brain from harmful substances circulating in your blood. When your brain senses potential harm, this barrier tightens, restricting access—interestingly, that's exactly how anesthesia works.

So, the fact that muscle contractions during exercise can produce proteins capable of crossing this barrier is groundbreaking. It establishes a direct biological connection between physical movement and brain health. The relationship isn't one-directional; it's not just your brain instructing muscles what to do—your muscles also communicate vital information back to your brain!

This is an incredible discovery because it aligns perfectly with the core message of The Forward Theory: through movement, we can transform our lives. Exercise doesn't just improve physical strength; it reshapes our attitudes, enhances our moods, boosts confidence, and literally helps our brains adapt and thrive.

Movement isn't merely about lifting heavy weights, running miles, or swimming laps. It's about strengthening your brain's ability to regulate itself and building resilience and confidence. It's nurturing a version of you that doesn't shy away from challenges—you either face them head-on or find creative solutions around them. You become adaptable, strong, and capable.

I've experienced this firsthand, repeatedly. The times in my life when I've felt the most confident, joyful, and successful were the times when I was most physically active. In high school, running cross-country daily and spending 10-15 hours per week at the gym. During my MBA program, running weekly and training for my first half marathon. After graduation, as a spin instructor, teaching and attending classes for about 12 hours each week.

And most recently, since November 2024, when I completed my first-ever marathon. The countless hours of running, training, rehabbing, and recovery built a version of myself capable of tackling any challenge. I felt empowered to speak up, advocate for myself, and stand a bit taller.

This week, your homework is to incorporate movement into your life if you haven’t already. You don't need to train for a race or hit the gym aggressively. It could be as simple as a brisk 10-15 minute walk, a quick 7-minute workout video, or even a spontaneous dance party at your desk.

Your mood will lift, your confidence will build, and you’ll soon find yourself asking the same question I ask myself almost daily:

What else can I do?

Have you ever felt more optimistic after a workout? I’d love to hear your story in the comments.'