BDNF and Neuroplasticity
Brain-derived neurotrophic factor (BDNF) is the brain's primary growth factor — it promotes the survival of existing neurons, drives neurogenesis in the hippocampus, enhances synaptic plasticity, and supports learning and memory. Low BDNF is strongly associated with depression, anxiety, cognitive decline, and neurodegenerative disease. Exercise is the most potent known stimulus for BDNF release, with aerobic activity driving hippocampal neurogenesis even in older adults. Sauna, intermittent fasting, omega-3 DHA, and certain plant compounds also upregulate BDNF through overlapping hormetic pathways.
Viewpoints
Rhonda Patrick: BDNF is the growth factor that drives hippocampal neurogenesis and plasticity
Rhonda Patrick
“BDNF acts as a fertiliser for the brain — it promotes the formation of new neurons in the hippocampus and strengthens existing synaptic connections, directly supporting learning, memory, and emotional regulation. Because BDNF levels are modifiable by lifestyle, understanding what drives them provides a concrete biological mechanism linking exercise, diet, and sleep to long-term cognitive resilience.”
Mark Mattson: Glutamatergic neurons throughout the brain depend on BDNF for survival and repair
Mark Mattson
“The vast majority of neurons in every brain region use glutamate as their neurotransmitter, and these cells are critically dependent on BDNF for long-term survival and repair. This means BDNF deficiency places a broad burden across the entire cortex and subcortical structures — explaining why low BDNF predicts cognitive decline across multiple domains simultaneously, not just memory.”
Key Moments
Rhonda Patrick: Exercise is the most powerful hormetic stimulus for BDNF release
Rhonda Patrick
“Aerobic exercise triggers a hormetic cascade that sharply elevates BDNF — the brain treats exercise as a controlled stressor and responds with neuroprotective adaptations including hippocampal neurogenesis, enhanced synaptic density, and improved mood. Even a single session of moderate-intensity aerobic exercise measurably increases BDNF within hours, and regular training builds a durable increase in baseline BDNF levels.”
Ashley Mason: Sauna-triggered BDNF may explain the antidepressant effect of hyperthermia
Ashley Mason
“Heat stress from sauna or whole-body hyperthermia elevates BDNF alongside other neuroprotective proteins. This BDNF response — combined with increased serotonin, dynorphin, and opioid receptor signalling — is a plausible biological mechanism for the robust antidepressant effects observed in clinical trials of repeated sauna use, extending the therapeutic window beyond just exercise.”
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