What Is BDNF — and How Can You Increase It Naturally?
Last Updated: December 2025
Dr. Jessica Knape of HealthSpan Internal Medicine in Boulder, CO, explains how BDNF — the brain’s key growth and repair molecule — supports learning, memory, and emotional resilience. She highlights BDNF as a foundational element of the Brainspan Blueprint, helping neurons grow, connect, and stay protected throughout life.
When people talk about “growing new brain cells,” they’re talking about BDNF — short for Brain-Derived Neurotrophic Factor.
BDNF is one of the most important molecules for learning, memory, and mood. It acts like fertilizer for the brain, nourishing neurons, helping them form new connections, and protecting them from damage.
At HealthSpan Internal Medicine in Boulder, CO, we see BDNF as a central player in the Brainspan Blueprint — the body’s built-in system for resilience and repair.
1. What Is BDNF?
BDNF is a protein made by neurons and glial cells. It supports:
Neurogenesis — growth of new neurons
Synaptic plasticity — strengthening of brain connections
Mitochondrial efficiency — energy production for learning and focus
Mood regulation — balancing serotonin and dopamine systems
Low BDNF is linked to:
Depression and anxiety
Alzheimer’s and Parkinson’s disease
Insulin resistance and metabolic syndrome
Chronic stress and inflammation
In other words, when BDNF is low, the brain becomes less flexible and more vulnerable to aging.
2. What Lowers BDNF?
Several modern factors deplete this essential growth factor:
Chronic stress (high cortisol)
Sleep deprivation
Sedentary lifestyle
High-sugar, inflammatory diets
Environmental toxins and air pollution
Social isolation and depression
All of these trigger inflammatory pathways that suppress BDNF gene expression.
3. What Raises BDNF Naturally?
Fortunately, you can stimulate BDNF production at any age.
The following lifestyle changes are backed by strong research evidence:
A. Exercise (Especially Aerobic and Interval Training)
Even 20–30 minutes of brisk walking or cycling increases BDNF levels.
High-intensity interval training (HIIT) and strength training have additive effects.
Exercise also raises IGF-1 and VEGF, which enhance blood flow and nutrient delivery to the brain.
B. Intermittent Fasting and Nutrient Timing
Moderate fasting (12–16 hours overnight) activates ketones and sirtuins, which boost BDNF expression.
The KetoFlex 12/3 pattern — 12-hour fast, no food 3 hours before bed — supports this rhythm safely and sustainably.
C. Sleep and Circadian Rhythm
BDNF is released during deep sleep, especially in early night cycles.
Regular bedtime and morning sunlight exposure help align the brain’s natural repair window.
D. Nutrition for Neuroplasticity
Include foods rich in polyphenols and omega-3s:
Wild fish (salmon, sardines, mackerel)
Berries, pomegranate, green tea
Leafy greens and cruciferous vegetables
Turmeric (curcumin), olive oil, dark chocolate
These activate CREB, a transcription factor that switches on BDNF genes.
E. Connection and Purpose
Social engagement and emotional safety increase oxytocin and dopamine, which in turn upregulate BDNF.
Meaningful connection literally tells your brain, “It’s safe to grow.”
F. Cold and Heat Exposure
Cold plunges, contrast showers, and sauna use activate noradrenaline and heat shock proteins, both of which boost BDNF signaling.
5. How Stress and Mindset Affect BDNF
Chronic stress, grief, or fear keep the nervous system in “survival mode,” which blocks BDNF.
But gratitude, mindfulness, and joy re-engage the brain’s reward circuitry — a state that’s neuroprotective and regenerative.
In essence, a calm, purposeful brain produces more BDNF.
6. The Brain’s Natural Renewal System
BDNF is the reason the brain can heal.
It underlies recovery from trauma, depression, and cognitive decline — and it’s produced through daily habits, not just medication.
The more you move, rest, connect, and engage meaningfully, the more your brain literally grows back.
Bottom Line
BDNF is your brain’s self-renewal molecule.
It turns experience into growth, stress into adaptation, and learning into resilience.
You can raise it naturally through exercise, sleep, fasting, nutrition, and emotional connection.
At HealthSpan Internal Medicine, we see every lifestyle choice as a message to your neurons — one that can either age them or awaken them.
chedule a Brain & Nutritional Optimization Evaluation with Dr. Knape to assess your current brain health markers, understand how lifestyle and metabolic factors influence your BDNF and cognitive function, and build a personalized plan to support neuroplasticity and long-term brain vitality.
Sources
Boost Your Brain Health: Natural Ways to Increase BDNF Levels — Research Group
What Is BDNF and How Does It Impact Brain Health? — Psychology Health Studios
Natural BDNF Boosters: Foods & Exercise for Brain Health — FiftyPills
Medically reviewed by
Dr. Jessica Knape, MD, MA Board Certified in Internal Medicine and Integrative and Holistic Medicine
Healthspan Internal Medicine — serving patients in Boulder, CO
Book a Discovery Call | About Dr. Knape
This content is for educational purposes and does not replace personalized medical advice.
