women jogging in the park

Prefer to watch? Join me and Sterling D. Walker (AMFT), a psychotherapist associate, personal trainer, and wellness coach. Sterling’s unique background allows him to combine his insights into mental health with best practices in physical fitness and overall wellness. The result is an extraordinary journey that heals both mind and body, touching on exercise, nutrition, gut health, managing emotions, finding community and healing trauma.   Sterling D. Walker is a psychotherapist (AMFT), a certified Health & Wellness Coach, and a personal trainer with almost 2 decades of experience. His mission is to encourage others to connect with their body, mind, and soul through health, wellness, community, fellowship, and empathy.

As a therapist, I often discuss the importance of physical activity with my clients as part of their overall treatment plan. The gym-brain connection refers to the scientifically proven relationship between exercise (movement) and mental health.

Exercise has been shown to increase our energy levels and the production of neurotransmitters in the brain, such as serotonin, dopamine, and endorphins. These neurotransmitters are responsible for regulating our mood, motivation, and feelings of pleasure. When we exercise, we release these neurotransmitters, which can help to reduce symptoms of depression, anxiety, and stress.

Additionally, exercise has been found to increase the volume of the hippocampus, which is the part of the brain responsible for memory and learning. This means that exercise not only has short-term benefits for our mental health but also long-term benefits for our cognitive functioning.

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The Science Behind the Connection

The connection between exercise and mental health is supported by scientific research that has identified several mechanisms that underlie this relationship. One such mechanism involves the release of neurotransmitters in the brain during physical activity. These neurotransmitters include endorphins, dopamine, and serotonin, which are responsible for regulating our mood, motivation, and feelings of pleasure. Exercise triggers the release of the neurotransmitters, leading to a sense of well-being and reduced symptoms of anxiety and depression.

Another mechanism involves the production of growth factors, such as brain-derived neurotrophic factor (BDNF), that are important for the growth and maintenance of neurons in the brain. Exercise has been found to increase the production of BDNF, which is associated with improved cognitive function and a reduced risk of neurodegenerative diseases. Finally, exercise has been shown to reduce inflammation in the body, which has been linked to several mental health conditions, including depression and anxiety.

Taken together, these mechanisms provide a scientific basis for the gym-brain connection. Incorporating regular exercise into our life can lead to both improved physical health and mental health outcomes, including reduced symptoms of depression and anxiety, improved cognitive function, and a reduced risk of neurodegenerative diseases.

woman exercising at home

Benefits of Exercise for Mental Health

As a mental health professional, I often recommend exercise as part of a holistic approach to mental health treatment. I work with my clients to identify the type of physical exercise they enjoy and can realistically incorporate into their daily routine. I also emphasize the importance of consistency and finding a form of exercise that is sustainable in the long term.

Furthermore, I collaborate with a dear friend of mine, Sterling Walker, a Fitness and Wellness Coach and an Associate Marriage and Family Therapist (AMFT) to help my clients find their way to their authentic selves while also improving their physical and mental well-being.

Sterling is more than a personal trainer who can help you find your own rhythm in the gym. He can assist you in your journey to develop a connection between your physical body and your mind and soul, as well as find ways to integrate into the fitness community and overcome the loneliness that most of his clients experience. He utilizes both his personal training background and his therapy education to create holistic treatment plans for all of his clients.

Sure, getting in shape can boost your self-confidence and put a spring in your step, but both Sterling and I see beyond the physical benefits of going to the gym and can’t praise enough the mental health benefits that accompany an exercise routine and finding community.

Enhanced sense of belonging

It is very important to find a place to work out that is safe and has a welcoming environment. During these experiences, many individuals find others that they can connect with who share similar goals and interests.

In group exercise classes, participants often develop a sense of camaraderie as they work together towards a common goal. This can create a sense of belonging and community, which can be particularly valuable for people who may feel isolated or disconnected in other areas of their lives.

Sterling Walker, for instance, has created wellness retreats for his clients where they’ve gone on trips to Salt Lake City and Palm Springs in addition to dinner get-togethers in Los Angeles. He also has wellness retreats for individuals who work out with him to build a bigger sense of belonging and community for his clients.

These retreats offer a safe and supportive space for gay men to connect with others who share similar experiences, build meaningful relationships, and focus on their mental, physical, and emotional well-being. This can be particularly valuable for combating the isolation and loneliness that many marginalized communities experience due to discrimination, societal pressures, and the challenges of finding acceptance and support within their communities.

In addition to more formal group exercise classes, some gyms offer social events and support groups that can further enhance a sense of belonging. These events can provide an opportunity for gym members to socialize outside of regular exercise classes and develop deeper connections with one another. For people struggling with mental health, an enhanced sense of belonging and community can be a powerful tool in the journey toward recovery.

woman lifting weights in the gym

Reduction in stress and anxiety

Physical activity has been shown to reduce levels of the stress hormone cortisol, which is often elevated in people who suffer from chronic stress. By reducing cortisol levels, exercise can help to alleviate symptoms of stress, such as fatigue, irritability, and difficulty concentrating. Working out can be particularly effective for reducing stress and anxiety because it provides an outlet for heavy emotions.

The act of working out can be meditative and calming, allowing you to clear your mind and focus on the present moment. In addition to the physical benefits of exercise, going to the gym can also provide a sense of accomplishment and control. By setting and achieving fitness goals, you can build self-confidence and resilience, which may help you better manage stress and anxiety symptoms in other areas of your life.

Improved mood and self-esteem

Physical activity releases neurotransmitters that can improve our mood and increase feelings of happiness and self-worth. This can lead to a greater sense of confidence and positivity. Regular exercise has been shown to increase the production of endorphins, which are the body’s natural painkillers and mood elevators. The release of endorphins during exercise can create a sense of euphoria and well-being, which can counteract feelings of anxiety and depression.

In addition to boosting mood, working out can improve self-esteem. When you engage in regular physical activity, you can see improvements in your strength, endurance, and overall fitness level. This can create a sense of accomplishment and self-confidence, which can spill over into other areas of your life.

Practicing mindfulness after working out can help you relax and reduce stress, allowing your body to fully recover and recharge. It can also increase your overall sense of well-being, helping you to stay focused and motivated for your next workout. Sterling has a special focus on mindfulness with all of his clients after working out.

men doing pilates

Improved gut health

The connection between gut health and mental health is becoming increasingly recognized by researchers and healthcare professionals. Studies have shown that there is a bidirectional relationship between the gut and the brain, meaning that the health of one can affect the health of the other. The gut contains trillions of microorganisms, collectively known as the gut microbiome. These microorganisms play a crucial role in maintaining gut health, but they also have a significant impact on mental health.

The gut microbiome produces and regulates a number of neurotransmitters, including serotonin, dopamine, and GABA, which are important for mood regulation. When the gut microbiome is disrupted, it can lead to an imbalance of neurotransmitters, which can contribute to the development of mental health issues, such as depression and anxiety. Additionally, when the gut is inflamed, it can lead to the production of pro-inflammatory cytokines, which have been linked to depression and other mental health issues.

The gut-brain connection also works in the opposite direction. Stress and other psychological factors can affect the gut microbiome, leading to changes in gut function and increased inflammation. This can contribute to the development of gastrointestinal disorders, such as irritable bowel syndrome (IBS), which are often comorbid with mental health issues.

Studies have found that exercise can increase the production of short-chain fatty acids (SCFAs), which are important for maintaining gut health. SCFAs are produced by gut bacteria when they ferment dietary fiber, and they have been shown to reduce inflammation, improve insulin sensitivity, and support a healthy immune system. Additionally, exercise has been shown to reduce the risk of gastrointestinal disorders, such as inflammatory bowel disease (IBD) and IBS. These disorders are often characterized by gut dysbiosis, or an imbalance of gut bacteria, and regular exercise can help to restore balance and improve overall gut health.

Exercise as a Tool for Mental Health Issues

Exercise has been shown to be an effective tool for a range of mental health issues, including depression, anxiety disorders, ADHD, and post-traumatic stress disorder (PTSD). While therapy is often the foundation for most mental health concerns, regular exercise can be a valuable addition to a comprehensive treatment plan.


Studies suggest exercise can be as effective in reducing symptoms of depression, such as hopelessness, lack of motivation, lack of concentration and sleep quality. Exercise has been found to increase the production of endorphins. Additionally, exercise can increase brain-derived neurotrophic factor, which is important for neuroplasticity and the growth of new brain cells. By boosting mood and promoting brain health, exercise can be an important tool in the treatment of depression.


Anxiety disorders

Exercise has also been found to be effective in reducing symptoms of anxiety disorders, such as excessive worry and panic attacks. Exercise can reduce levels of the stress hormone cortisol, which is often elevated in people with anxiety. Additionally, exercise can promote relaxation and mindfulness, which can help to counteract feelings of anxiety.


Exercise has been shown to be effective in reducing symptoms of ADHD, including hyperactivity, impulsivity, and inattention. Exercise can improve cognitive function and attentional control, as well as promote the release of neurotransmitters that are important for mood regulation. Regular exercise can be an important addition to medication and therapy in the treatment of ADHD.


Exercise has also been found to be effective in reducing symptoms of PTSD, including flashbacks, nightmares, and hyperarousal. Exercise can reduce levels of cortisol and increase the production of endorphins, which can help to regulate mood and reduce symptoms of anxiety and depression. Additionally, exercise can promote relaxation and mindfulness, which can be important tools in the management of PTSD.

Sweat the Stress Away: Build Your Inner Strength

As a therapist, I encourage my clients to incorporate exercise into their daily routine as a way to manage their mental health. This can include activities such as running, weightlifting, yoga, or any other form of physical activity that they enjoy. I also work with my clients to set realistic goals and establish a routine that they will work for them.

Gut health, sleep hygiene, and exercise are all crucial factors that impact mental health. Taking steps to improve these areas of your life, such as eating a balanced diet, getting adequate sleep, and engaging in regular physical activity, can lead to improved emotional well-being, reduced stress and anxiety, and a more positive outlook on life. Of course, exercise should not be seen as a replacement for therapy, but rather as a complementary tool in the management of mental health.   

If you want to learn more about the benefits of exercising for mental health and how nutrition, gut health, and fitness are essential catalysts for our mental health, hit play and watch the interview I had with my friend, Sterling Walker. He managed to encapsulate the conclusion of years of experience working with people looking to improve their physical health and mental health into a one-hour friendly conversation. Keep learning to keep growing!

Sterling D. Walker