BDNF (Brain-Derived Neurotrophic Factor)
A protein that acts like 'fertilizer' for the brain, promoting the growth of new neurons, neuroplasticity, and protection against cognitive decline.
Deep Dive
BDNF controls your ability to learn new things and repair brain cells. It is one of the most important neurotrophic factors in the central nervous system, supporting the survival of existing neurons while encouraging the growth and differentiation of new ones.
Genetic variants in the BDNF gene (particularly the Val66Met polymorphism) can lower your natural production, making you more susceptible to anxiety, depression, brain fog, and accelerated cognitive decline. Individuals with the Met variant often report difficulty with memory consolidation and emotional regulation.
High-intensity exercise is one of the most powerful ways to manually boost BDNF levels if your genetics are sluggish. A single session of vigorous exercise can increase circulating BDNF by 200–300%. Other evidence-based strategies include intermittent fasting, sunlight exposure, omega-3 fatty acids, and deep sleep optimisation.