We all want to maintain our mental sharpness and cognitive abilities as we age.

But starting around our late 20s, we begin losing neurons and the connections between them decline. By the time we hit our 60s and beyond, this neuronal decay manifests in the form of memory lapses, slower information processing, and diminished executive functioning. It can feel like our brain is aging faster than the rest of our body.

Fortunately, neuroscience has uncovered a protein that acts as a fountain of youth for the brain - keeping it resilient and "young" well into old age. I'm talking about brain-derived neurotrophic factor (BDNF). This critically important protein nourishes neurons, stimulates growth of new neurons and synapses, and protects against age-related cognitive decline. Read on to learn more about the incredible benefits of BDNF and, more importantly, how you can increase BDNF levels in your brain as you age.

BDNF Keeps Neurons Young and Flexible

Before diving into why BDNF is like a youth elixir for the brain, let’s explore what it actually is and does.

BDNF is a protein that acts as a growth hormone for neurons. It is active in areas of the brain vital for learning, memory, and higher cognitive functioning like the hippocampus, cortex, and basal forebrain. BDNF helps neurons survive and stimulates neural stem cells to differentiate into new neurons. It also strengthens and protects synapses - the connections between neurons that allow them to communicate.

Many neuroscientists describe BDNF as “Miracle-Gro for the brain.” It nourishes neurons and promotes neuroplasticity – the ability of the brain to form new connections and pathways in response to experiences, behaviors, emotions, and thoughts. A plastic brain is a flexible and adaptable brain. Unfortunately, plasticity declines as we age, contributing to cognitive rigidity.

Here’s the amazing part – BDNF can restore plasticity and “youth” to an aging brain! It stimulates neurite outgrowth, synaptogenesis, and neurogenesis even in the adult brain. Through these mechanisms, BDNF counteracts age-related losses in gray matter volume, protects against neuronal death, preserves synaptic connectivity, and allows the aging brain to adapt and change in response to new learning.

Studies confirm that higher BDNF levels in the elderly are associated with enhanced cognitive performance and protection from neurodegenerative diseases like Alzheimer’s. It not only slows age-related cognitive decline but can reverse it to some degree. In essence, BDNF allows you to maintain the mental vitality and neuroplasticity of a much younger brain into late adulthood by keeping neurons healthy!

Recent studies have shown that lactate produced during high-intensity exercise plays a crucial role in the production of neurotrophic factors like BDNF, which is essential for brain health[1][2][3], and lactate from high-intensity exercise is the signal that activates it[1], so vigorous-intensity exercise is one of the best ways to do it[1].

Moreover, lactate generated during exercise is consumed by the brain, and it increases VEGF at the blood-brain barrier[1]. This increase in VEGF leads to blood vessel growth and repair, which is beneficial for brain health[1].

Several studies have reported that both acute and chronic exercise stimulate BDNF production and improve memory and mood[3][6]. Huang et al. showed a correlation between VO2max and the magnitude of BDNF changes[6]. According to Schmidt-Kassow et al. and Rojas Vega et al., BDNF concentrations increase with the duration of exercise and return to baseline after a few minutes of recovery[6].

It is important to note that moderate- and low-intensity exercise that does not increase blood lactate has many beneficial effects on the brain in many studies, including improvements in BDNF levels, nerve regeneration, vascular regeneration, and cognitive function[3].

Sources:

• [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230639/
• [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8709217/
• [3] https://www.frontiersin.org/articles/10.3389/fphys.2021.656455
• [4] https://www.sciencedirect.com/science/article/pii/S2095254621000971
• [5] https://www.sciencedirect.com/science/article/pii/S1568163719303058
• [6] https://www.nature.com/articles/s41598-021-88069-y

Vigorous Exercise Increases BDNF to Enhance Brain Function

Understanding BDNF’s role as the brain’s fountain of youth leads to an obvious question – how can we increase BDNF levels as we age?

Research points to one especially effective way – regular, vigorous exercise!

During intense physical exertion like high-intensity interval training (HIIT), sprinting, heavy strength training, etc., the muscles require immense energy and undergo anaerobic glycolysis to break down glucose for rapid ATP production. This process also generates lactate as a byproduct.

Here’s where things get really interesting. Lactate produced by working muscles crosses over the blood-brain barrier where it then triggers increased BDNF production in the brain. Animal studies confirm that vigorous exercise resulting in high blood lactate levels leads to significant rises in BDNF.

In effect, lactate acts as the biochemical messenger telling the brain to release more BDNF in response to intensive physical activity. And this BDNF boost from working out vigorously produces tangible benefits for your brain:

• Enhanced learning and memory - More BDNF strengthens synapses and stimulates neurogenesis in the hippocampus to boost retention of new information. Multiple studies demonstrate that regular intense exercise improves hippocampal-dependent learning and memory.
• Faster information processing - BDNF increases neuron signaling speed, allowing the brain to process information more rapidly. Older adults see significant improvements in processing speed after vigorous exercise training.
• Improved executive functions - The prefrontal cortex relies heavily on BDNF for proper functioning. More BDNF enhances working memory, reasoning, and concentration as we age.
• Greater neuroplasticity - Vigorous exercise keeps the aging brain flexible and adaptable thanks to BDNF-induced plasticity. The brain becomes better able to make new connections and rewire itself in response to continued learning.
• Cognitive resilience - By stimulating neurogenesis and synaptic plasticity, BDNF makes the brain more resistant to age-related neurodegeneration and cognitive decline. Exercise-induced BDNF protects against Alzheimer's.
• Elevated mood - BDNF also enhances serotonin signaling for mood regulation. Increased BDNF translates to reduced anxiety and depression.

Beyond BDNF, lactate generated through vigorous exercise also elevates vascular endothelial growth factor (VEGF) in the brain. This stimulates blood vessel growth and repair to improve cerebral circulation. More blood flow means better oxygen and nutrient delivery to neurons, supporting optimal brain health.

Clearly, getting your blood pumping several days per week provides the raw fuel your aging brain needs in the form of lactate-induced BDNF to maintain youthful nerve cell function and neuroplasticity. You'll reap cognitive benefits both acutely after each intense workout and chronically from repeatedly activating BDNF synthesis over time.

Add Some HIIT to Your Routine

Any workout qualifies as vigorous exercise if it significantly raises your heart rate and levels of blood lactate. HIIT and heavy strength training are particularly effective at reaching the intensity needed to trigger BDNF release in your brain.

HIIT techniques like all-out sprints, battle ropes, rowing intervals, and bike sprints performed for short bursts of 30 seconds up to a few minutes, followed by brief rest, will definitely do the trick. These workouts simultaneously condition your heart and lungs while flooding your bloodstream with lactate to feed the brain. Just 2-3 HIIT sessions per week is sufficient.

You can also lift relatively heavy weights (~70% of your one-rep max) for compound exercises like squats, deadlifts, presses, rows, and pull-ups. Again, shoot for 30 seconds to a few minutes under tension per set. Lift enough weight with enough reps so that the last two repetitions of each set are very difficult to complete.

Here are a few sample vigorous workouts to build your lactate-pumping, BDNF-boosting exercise regimen:

Sample HIIT Workouts:

• 15 second sprint intervals with 45 seconds rest, 8 rounds
• 30 second battle rope intervals with 30 seconds rest, 6 rounds
• 1 minute rowing intervals with 1 minute rest, 5 rounds
• 30 second bike sprints with 2 minutes rest, 10 rounds

Sample Strength Training Workouts:

• 5x5 squat, bench press, barbell row
• 3x8 front squat, overhead press, pull-ups
• 4x10 goblet squat, dumbbell rows, push-ups

The key is to incorporate exercise intensity that feels truly vigorous for your current fitness level. Work hard to build that lactate burn, catch your breath between sets, and reap the brain benefits of intensified BDNF production.

Start Rewiring Your Brain for Life-Long Cognitive Health

As we age, cognitive and memory decline seems inevitable. But adopting lifestyle habits that increase levels of brain-saving BDNF can slow and even reverse age-related neuronal deterioration. Regularly doing vigorous exercise that generates lactate sets in motion a cascade of events that ultimately keeps your brain young and resilient.

So whether you’re 25 or 65, implement an intensive exercise regimen with some HIIT and heavy strength training built in 2-3 days per week. Work up enough of a lactate sweat to give your aging brain the growth factor it craves to stay nimble and quick. Keep those neurons nourished with BDNF so you can continue learning, concentrating, and adapting well into your later years. Think of vigorous exercise as the key to your brain’s fountain of youth!

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