5 ways to Boost BDNF Naturally to Support Brain Health

You may have started hearing more about BDNF lately — especially if you follow conversations around longevity, mental health, exercise, or brain health.

So what exactly is it?

BDNF stands for brain-derived neurotrophic factor. It’s a protein involved in neuroplasticity, allowing your brain cells to grow, survive, rewire, and communicate with one another.

Think of it as a little bit of fertilizer for your brain.

BDNF plays an important role in things like learning, memory, mood, and the brain’s ability to adapt and form new connections. It’s also involved in keeping our nervous system resilient as we age.

And this is why I think it’s something more people should know about.

Who should care about BDNF?

Honestly? Pretty much all of us.

We tend to think about brain health as something to worry about later in life. But if you care about longevity, mental health, staying sharp, or protecting your cognitive health as you age, brain health is something worth thinking about now.

The good news is that you don’t need an expensive supplement or complicated protocol.

Your everyday habits can influence BDNF.

And some of the strongest evidence we have points to things that are probably already familiar to you: exercise, strength training, eating well, managing stress, and getting enough sleep.

Here are five ways to support healthy BDNF levels naturally.

Five Ways to Boost BDNF Naturally

1. Get your heart rate up

If there’s one thing I’d prioritize for BDNF, it’s exercise.

Of all the lifestyle strategies we’ve studied, exercise has some of the strongest and most consistent evidence for increasing BDNF.

Aerobic exercise — like running, cycling, swimming, or a brisk walk — can increase circulating BDNF, and research suggests that higher-intensity exercise tends to create a bigger short-term response.

Even short bursts of harder exercise can be a powerful stimulus.

That doesn’t mean every workout needs to leave you gasping for air. In fact, I’d much rather see you consistently moving your body than forcing yourself through intense workouts you hate.

But if your body can tolerate it, adding some periods of higher-intensity exercise to your routine may give your brain an extra stimulus.

The takeaway: Move regularly, and incorporate some HIIT.

2. Lift weights

We often talk about strength training for our muscles, bones, metabolism, and longevity.

But your brain benefits, too.

Research suggests resistance training can increase BDNF, and some of the strongest effects have been seen when aerobic and resistance exercise are combined.

This is one more reason I’m such a fan of having both strength and cardiovascular exercise in your routine.

You don’t have to choose between lifting weights and getting your steps in.

Your brain likes both.

And the benefits of strength training extend far beyond BDNF. Maintaining muscle as you age is one of the most important things you can do for your physical independence and healthspan.

The takeaway: Strength train 2 times a week

3. Practice movement that helps you manage stress

This one is a little different.

Yoga, tai chi, qigong, and other mind-body practices have also been associated with increases in BDNF.

The research isn’t as strong as it is for aerobic exercise, but it’s interesting because it suggests that how we manage stress may be part of the picture, too.

Practices that help regulate your nervous system support the brain in several ways including boosting BDNF.

And this doesn’t have to mean sitting cross-legged for 30 minutes every morning if that’s not your thing.

Try yoga. Go for a mindful walk. Do a calm reformer Pilates class. Take five minutes to breathe.

The takeaway: Your brain also needs recovery.

4. Eat a plant-rich, Mediterranean-style diet

There isn’t one magic “BDNF food.”

Instead, the research points more toward an overall dietary pattern — particularly diets rich in plants and polyphenols.

Polyphenols are natural compounds found in many plant foods. You’ll find them in things like:

• berries
• extra virgin olive oil
• leafy greens
• herbs and spices
• tea
• colorful fruits and vegetables
• nuts and seeds

A Mediterranean-style diet gives you a variety of plant compounds, fiber, healthy fats, vitamins, and minerals that support your brain and the rest of your body.

The takeaway: Don’t chase one “brain food.” Eat a wide variety of plants consistently.

5. Prioritize sleep

Sleep is something I’d take very seriously for brain health.

We know sleep is important for memory, brain recovery, and detoxing the brain. There is still more to learn about exactly how sleep affects BDNF in humans, but there’s no shortage of reasons to prioritize it.

The takeaway: Protect your sleep.

One important thing to know about BDNF

Before you go looking for a BDNF blood test or the latest supplement promising to “hack” your brain, there’s something important to understand.

Most human research measures BDNF in the blood, not directly in the brain.

And blood BDNF doesn’t necessarily tell us exactly what’s happening with BDNF inside your brain.

Results can also vary depending on the type and intensity of exercise, when blood was drawn, and how BDNF was measured.

So while BDNF is a really interesting piece of the brain-health puzzle, I don’t think we should obsess over one number.

The goal isn’t to maximize BDNF through our lifestyle and diet, and create an environment where your brain can thrive.

The bottom line

The things that support your brain aren’t all that different from the things that support the rest of your body.

Move your body.
Build muscle.
Eat plenty of plants.
Manage stress.
Get good sleep.

You don’t need to “biohack” your brain.

You need to give it the raw materials and signals it needs to stay adaptable, resilient, and healthy — not just for the next few years, but for the decades ahead.

And honestly, that’s what I love about longevity.

The things that help you live a longer life are often the same things that help you live a better one.