This document discusses the complex neurochemistry underlying exercise and human behavior. It notes that every individual's brain chemistry and response to exercise is unique due to genetic and environmental factors. While certain neurotransmitters like dopamine and endorphins generally promote exercise motivation and pain suppression, their levels and effects vary significantly between individuals. The document advocates that trainers and coaches recognize this bioindividuality and psychoindividuality to develop more effective, personalized training programs. It also stresses that more research is still needed to fully understand how exercise impacts the brain.

1. Neurochemistry
of Exercise
Expectations, Motivation, Mobilization,
Determination & Capitulation
Charlie Hoolihan, CSCS, CES, PES
NSCA La State Conference, Dec. 14, 2019

2. “When the human body is concerned,
we are dealing with a system that is
so complex with so many interrelated
variables, we can do nothing but be
humble about our beliefs and
recommendations.”
• Chris Beardsley , Strength and
Conditioning Research
Session Date
A Humble Offering

3. Every Body is Different in research and science
• Every BODY is different.
• Research underway as can be contradicting all
or some elements of what we are saying today.
• Science and practical experience go hand in
hand.
• 1 in 5 low or non-responders.
• 1 in 5 are high or super responders
• Placebo responses in controls are 15-30%.
• Higher responses in pharmaceuticals and rate
seems to be growing in US as a whole.
• Most exercise science research subjects are
young males.
• Most aging exercise science subjects are frail
and sedentary.

4. Bioindividuality
• Our individual genetics create
unique levels of specific
neurotransmitters.
• Our epigenetics (things in our
environment which can make
certain genes express or stay
dormant creates variable levels
of certain neurotransmitters.
• Our parent’s experiences can
be passed on via DNA.
• Trainers and coaches must
realize individuals will respond
differently at a physiological
level to similar instructional
styles.

5. Caveat Audiens!
• BA English, LSU and UNO
• Kinda minor in Psychology
• Coaching since 1971
• College swimmer 1971-1975
• Personal Training since 2002.
• Born in 1493
• More than 100 collegiate athletes
• More than 1000 athletes who
hopefully learned things and
enjoyed being active and on a
team.
• Trained 100s of personal clients
from stroke survivors to world
champion qualifying triathletes.
• For every “success” there have
been failures.

6. A Eureka moment
“16 human studies conducted as of this
writing (circa 2011) have found a large
contribution of heredity to the amount
of voluntary physical activity
The largest study of 37,501 twin pairs
concluded about 50-75%of the variation
in the amount of exercise people
undertook was attributable to their
genetic inheritance.”

7. Research!
Mice genetically altered to love (or
hate) running on a wheel
Championship sled dogs selectively
bred to love pulling a sled forever

8. A confessional
conundrum
Rabbit hole after rabbit hole after rabbit hole

9. But alas
Animal studies
Wizards, shamans, well-intentioned
folks and some pioneers

10. So many questions for something so promising
• New findings on a daily basis
• Lots of pharmaceuticals,
recreational drugs are used to
adjust levels.
• And COFFEE!
Quick sources for updated info
Neuroscience News FB page
https://thebrain.mcgill.ca

13. Exercise will improve your 401K

14. If this is so good,
Why are we failing so spectacularly?
20 percent exercise daily
30-40% obesity rate
30-40% overweight
80 to 90% weight loss program failure rate
12.7% on anti-depresents
6-10% of kids on adhd meds
4 million new prescriptions for adults for adhd meds
Mental health crisis

15. Be open minded but also follow the
evidence
It’s Bioindividual
And
Psycho-individual
Important to
Exercise and
nutrition

16. This is your brain on…Oversimplification
Love
Exercise

17. Two very different
systems
• Complex and unique
individual processes
• Neurotransmitter levels are
individual.
• The number of receptors
are individual.
• The rate of re-uptake is
individual

18. Two other very
different systems
• Complex and unique individual processes
• Neurotransmitter levels are individual.
• The number of receptors are individual.
• The rate of re-uptake is individual
• HRV

19. Autonomic system with Neurochemicals

20. The Brain
chemistry of it
all
Complex and unique
individual processes
Neurotransmitter levels
are individual.
The number of receptors
are individual.
The rate of re-uptake is
individual

21. Dopamine
The Reward
neurotransmitter
• Surges in anticipation of a reward, goal, positive emotion and environment.
• Surges in the avoidance of adverse situations and environment.
• Not enough – Tremors (PD) and hyperactvitity
• Too much – mental disorders like schizophrenia.

22. Serotonin
The mood
neurotransmitter
• Optimal levels elevates mood
• Low levels depresses mood.
• Levels can be genetically and enviromentaly predetermined.
• May also be affected more prominently by food since it originates in
gut. Carbohydrates and Tryptophan (turkey) increases levels.
• Post-prandial fatigue

23. Epinephrine and
norepinephrine
Fight! Flight! Focus!
Chemically similar.
Epinephrine is transmitted to alpha (arteries) and beta (heart, lungs,
muscles) receptors.
Norepinephrine just the alpha receptors
Both involved in the fight or flight response (exercise)
Norepinephrine seems to be involved in creating focus during FOF
(decision making)

24. Endorphin
Analgesic
neurotransmitter
• A broad category of opiod neuropeptides
• Beta-endorphin is stronger than opium. Binds to opiod receptors
• Produced in large amounts during sustained physical exercise
This Photo by Unknown Author is licensed under CC BY

25. GABA
The chill
neurotransmitter
• Natural function is to reduce the activity of the neurons to which it binds.
• Control the fear or anxiety experienced when neurons are overexcited.
• GABA is important in health sleep which increases growth hormone
secretion. (questionable as supplement at this time)

26. Acetylcholine
The action
neurotransmitter
• Most abundant neurotransmitter in the body
• Responsible for the electrical pulses occurring during neuromuscular activity.
• Plays a role in motivation, arousal, attention, learning, and memory ACH is also
involved in promoting REM sleep.
• Some toxins can interfere with this process – most common is botulism another is
curare used to kill victims via diaphragmatic muscle paralysis. Some pesticides.
• Not enough – Alzheimer's
• Too much – muscle spasms – Black Widow bite

27. Oxytocin
The trust
and affection
neurotransmitter
• “Cuddle” hormone. Released during lactation.
• Capable of improving social interaction.
• Enhances the brain’s response to socially relevant stimuli.
• Shown to work along with the serotonin to increase inhibition

28. Other blinding
insights.
• Most of the neurotransmitters have dual and competing roles
• Serotonin and the Central Governor Theory
• Dopamine’s motivation and avoidance response.
• Peripheral neurotransmitter in lower extremities of older individuals.
• Dopamine levels and movement speed.

29. Exercise and
Neurotransmitters
Overgeneralization Alert!!
• Dopamine – gets you to the workout.
• Oxytocin – trust/comfort w trainer/coach and group
• Epinephrine/Norepinephrine – power up the workout.
• Endorphin – suppresses the discomfort of the workout
• Serotonin – influences emotional response to the
workout (Central Governor Theory)

30. Central Governor Theory – Dr. Tim Noakes
• We have more left in the tank.
• Last lap of a race vs second to
last.
• Superhuman strength.
• Overwhelming fatigue can be
overcome.
• Neurochemical response
• Serotonin and others
overwhelms the brain.
• Epinephrine decreases
A self-preservation mechanism

31. Biopsychosocial model of pain
Trying to bring pain experience
away from the traditional
mechanistic model.
Consider all aspects.
MRI studies
Dopamine - motivation and
inflammation

32. Average client
heading to
the gym
And much more

33. Main imagery of fitness

34. Please

35. Tis a great mystery
but understanding
may bring better
strategies

36. Understanding
Psychoindividuality
Our past experiences transforms sections of the brain
which can be hard to restructure pending the strength
of those experiences
• Trauma
• Chaotic environments growing up
This past experience causes the emotional part of the
brain to respond more than the rational parts
Some behavior patterns will not change immediately
unless there is a lot of work in these areas.
Coaches and trainers would do well to try to
understand some of the athletes and clients
backgrounds.
Why do some athletes, rock stars, and movie stars self
destruct when they have everything

37. The Brain
development is
flipped
• Survival becomes
paramount
• Emotional responses are
stronger than rational
responses.
•

38. Emotions and
movement
• Dopaminergic pathways are linked
with movement pathways.
• Emotion affects movement.
• Structures involved in guiding
behavior, act as a crossroads for
the emotion circuit to directly
influence the movement circuit to
control action.
• Motivation/movement circuits may
be totally different between
individuals and also different
depending on the emotion of the
individual!

39. Relaxation techniques
Central Fatigue solution?
“When performing the relaxation technique,
the responder group improved their jump
height and mitigated fatigue by significantly
increasing their unweighting impulse and
unweighting force. The relaxation technique
improved CMJ performance, specifically in
those that fatigue with consecutive bouts, by
enhancing unweighting, that requires muscle
relaxation, rather than propulsion that
requires activation. This technique can be
useful for training or competition.” Pinto and
McGill, 2019
SEAL vs Regular recruit self talke study
A significant number of Regular recruits
brought their performance levels to

40. Focusing on positive
occurrences rewires brain
Focusing on the positive and feeling grateful can
improve your sleep quality and reduce feelings
of anxiety and depression. (2) Furthermore,
levels of gratitude correlate to better moods
and less fatigue and inflammation, reducing the
risk of heart failure, even for those who are
susceptible.
Gratitude activates the hypothalamus as well,
with downstream effects on metabolism, stress,
and various behaviors. (5) The hypothalamus is
located at the base of the brain and regulates
hormones responsible for many critical
functions, such as body temperature, emotional
responses, and survival functions like appetite
and sleep. One of the neurochemicals
associated with the parts of the brain affected
by gratitude is dopamine, a pleasure hormone.

41. Sometimes the
perspective of realism is
more important.

42. Nutrition
• There is emerging science supporting
nutritional solutions to certain mental conditions
but it is still emerging.
• There are a individuals, some qualified and
sincere, some not so qualified and dishonest
trying to pass off supplements as panaceas to
these conditions.
• What makes sense and is supported by science
is each chemical in the body has to be constructed
from nutrients we consume.
• This helps us as trainers and coaches offer
another important element our encouragement of
balanced diets for mental as well as physical well
being.

43. Sleep
Invariably most of the
“chill” neurotransmitters
help w sleep.
They also are disturbed
and put the body into
sympathetic overdrive
making it difficulty to
recover.
Sleep disorders

44. Dopamine and social media!
Social media addiction is in the same
addiction/reward dopamine center. Mood can be affected, serotonin levels
affected. Trainer’s and coaches can offer
perspective.

45. Neurotyping
Matching workouts with
personality
Promoted by Christian Thibaudeau
A respected Canadian trainer.
May have origins in Charles Poliquin
Another respected trainer
Joel Smith, Athletic Trainer from
University of California.
Essentially a personality test to
determine “types” and associates
specific neurotransmitters to each.
Speculative at best but does
emphasize knowing your athletes
and clients better in order to help
them improve.
https://www.t-nation.com/training/nonstop-natural-gains-the-neuro-typing-system

46. Three basic
“neurotypes”
•Type 1: Novelty seeker
•Type 2: Reward seeker
•Type 3: Security seeker
“If the training doesn't fit well with your profile type it can
create fatigue, drops in motivation, a higher stress
response, and even lead to injuries. And it certainly leads
to lack of progress.”

47. Type 1 – Novelty seeker
Low dopaminergic activity.
Decision making is run mostly by your need to
increase dopamine
Needs excitement and intense or high-adrenaline
activities.
Requires a variety of stimuli and challenges.
Not drawn to endurance events mostly because of
boredom. Tend to have high serotonin levels.
When dopamine levels are proportionally lower than
serotonin, work capacity goes down
Extroverts and do well in
social situations.
They're also very competitive.
They welcome challenges and love
learning new skills.
Sports
Attracted to extreme sports, contact sports like
football, and fighting sports. They do very well in
individual events, especially events of short duration
(sprints, throws, jumps etc.).
Lifting
Attracted to performance sports than physique Good
CrossFit athletes.
Elite powerlifters can also fall into this category,
especially those who are naturally attracted to a
Westside-type system with lots of varietyThis Photo by Unknown Author is licensed under CC BY
This Photo by Unknown Author is licensed under
CC BY-SA

48. Type 2 – Reward seeker
Low baseline levels of norepinephrine leading to
depressive state, lack of arousal, and low motivation.
Seeks "rewards" to increase norepinephrine levels
Self-esteem is based on how others perceive them.
They're equipped to do well in social situation.
Cociable, empathic equipped for social situatiosns
Tend to do poorly during individual events because
they put a lot of pressure on themselves.
But they make great teammates.
Sports
They're attracted to bodybuilding and physique
sports because "looking awesome" is a way to earn
the admiration of others and build self-worth.

49. Type 3 – Security seeker
low serotonin levels
Low serotonin creates a lower baseline of energy. If
Avoids unpleasant situations and conflicts much
more so than other people do.
Introverted, higher vulnerability to criticism
higher level of overall anxiety w overproduction of
cortisol, which can negatively affect muscle gains.
High sense of self protection
Attracted to more repetitive activities
Dislikes variety and new things in the gym.
Great focus when they train.
Conservative with their weight selection.
Endurance sports which are predictable
Static programs w same exercises
Other variables (methods, loading schemes, and rest intervals)
change only gradually. A good example would be 5/3/1
This Photo by Unknown Author is licensed under CC BY-NC-ND
This Photo by Unknown Author is licensed under CC BY-NC

50. Promising field
Moderate evidence in human trials
But absence of evidence doesn’t necessarily
mean evidence of absence
This knowledge helps us as trainers and coaches
with starting and talking points.
For good nutrition habits
Good sleep habits
limiting social media
Mindset and self efficacy
Lifestyle manipulations
The chemical gumbo is normal.
And for coaches, if something isn’t working.
Change it.

51. These are not excuses.
They’re puzzle parts.
And no different from a 1RM, vertical jump or body fat %

52. My Contacts
These slides will be on
https://www.slideshare.net/CharlieHoolihan
By Monday evening
• Email –
charliehoolihan@gmail.com
Charlie@thepac.com
FB – Charlie Hoolihan
IG – charliehoolihan