Dr. Rhonda Patrick is the host of the Found My Fitness podcast and renowned for her deep insight into aging, nutrition, and disease prevention.
In a recent episode of her podcast she explored the benefits of high intensity exercise for cognition with her guest, Brady Holmer. She emphasised that high intensity training for as little as 10 minutes can lead to increased circulation of Brain-Derived Neurotrophic Factor (BDNF), a key protein for memory, learning, and neuroplasticity.
These changes in BDNF are linked to improved memory, greater brain volume, and enhanced neurogenesis.
The key is to reach 80 – 100% of your maximum capacity. At that point a surge of BDNF is released.
The research shows that high-intensity interval training (HIIT) significantly boosts BDNF levels, certainly compared to moderate-intensity exercise, particularly in the short term. This effect is driven by lactate, which is crucial in elevating BDNF levels. As a result, vigorous workouts provide a much greater neurochemical boost compared to lower-intensity, longer-duration training.
If you’re looking for a way to energize both body and mind, adding high-intensity workouts to your routine, even for as little as 10 minutes, might be the key to unlocking better brain health.
What is the World Fitness Project?
