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Lactate generated via high-intensity exercise increases BDNF in the brain BDNF: • Improves cognition • Increases neuroplasticity • Helps stave off brain aging • Stimulates the growth of new neurons • Strengthens connections between neurons

FoundMyFitness Clips

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19,784 views • 2 years ago •via X (Twitter)

Health & Wellness Sports Education

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FoundMyFitness Clips2 years ago

Get Rhonda's free protocols for boosting BDNF:

FoundMyFitness Clips2 years ago

FoundMyFitness Premium Members get access to live AMAs with Rhonda We host these once a month, and they're recorded if you miss it They also come with detailed show notes Details here:

William Donovan2 years ago

I like that it increases neuroplasticity

Amber Dutta2 years ago

Body & Mind Equal Importance is needed for Body and Mind Mind has to be addressed in Both the Dimension - The Chemical Dimension and the Thought Dimension #LifeIsMultidimensonal #HappyContendedLiving

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I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

Dr. Rhonda Patrick

70,950 views • 11 months ago

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline

FoundMyFitness Clips

21,495 views • 1 year ago

The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable

The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable

FoundMyFitness Clips

23,729 views • 1 year ago

A 10-minute high-intensity workout can supercharge your brain—immediately Brain-derived neurotrophic factor (BDNF) is a crucial growth factor that strengthens neural connections, enhances memory, and supports brain plasticity The more intense your exercise, the greater the surge of BDNF, with high-intensity interval training (HIIT) delivering the most powerful cognitive boost Whether you’re prepping for a big presentation or just want sharper focus, a short burst of vigorous exercise can leave your brain firing on all cylinders

A 10-minute high-intensity workout can supercharge your brain—immediately Brain-derived neurotrophic factor (BDNF) is a crucial growth factor that strengthens neural connections, enhances memory, and supports brain plasticity The more intense your exercise, the greater the surge of BDNF, with high-intensity interval training (HIIT) delivering the most powerful cognitive boost Whether you’re prepping for a big presentation or just want sharper focus, a short burst of vigorous exercise can leave your brain firing on all cylinders

FoundMyFitness Clips

279,624 views • 1 year ago

Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region This effect is linked to lactate, a byproduct of exercise that fuels brain function and triggers BDNF, a protein that helps grow and protect neurons Regular physical activity isn’t just good for the body—it’s essential for a sharper brain

Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region This effect is linked to lactate, a byproduct of exercise that fuels brain function and triggers BDNF, a protein that helps grow and protect neurons Regular physical activity isn’t just good for the body—it’s essential for a sharper brain

FoundMyFitness Clips

92,901 views • 1 year ago

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (01:51) What differentiates "vigorous" from "zone 2" (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The unique BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (01:51) What differentiates "vigorous" from "zone 2" (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The unique BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at

Dr. Rhonda Patrick

530,847 views • 2 years ago

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control

FoundMyFitness Clips

57,371 views • 6 months ago

If you want to protect and enhance your brain, regular vigorous exercise is as close to a miracle drug as it gets When you work out hard, lactate floods across the blood-brain barrier, increasing the production of serotonin and norepinephrine These neurotransmitters are crucial for mood, focus, and impulse control Lactate also increases levels of brain-derived neurotrophic factor (BDNF)—an essential growth factor for neurogenesis, memory improvement, and emotional resilience

If you want to protect and enhance your brain, regular vigorous exercise is as close to a miracle drug as it gets When you work out hard, lactate floods across the blood-brain barrier, increasing the production of serotonin and norepinephrine These neurotransmitters are crucial for mood, focus, and impulse control Lactate also increases levels of brain-derived neurotrophic factor (BDNF)—an essential growth factor for neurogenesis, memory improvement, and emotional resilience

FoundMyFitness Clips

24,168 views • 1 year ago

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

FoundMyFitness Clips

35,490 views • 7 months ago

3. Enhanced Brain Function Fasting increases the production of brain-derived neurotrophic fact or (BDNF). This is magical brain fertiliser. It supports cognitive function, learning, and memory, while also protecting against neurodegenerative diseases.

3. Enhanced Brain Function Fasting increases the production of brain-derived neurotrophic fact or (BDNF). This is magical brain fertiliser. It supports cognitive function, learning, and memory, while also protecting against neurodegenerative diseases.

Mário Neves

246,839 views • 1 year ago

Exercise doesn’t just make you feel good—it physically reshapes your brain Through brain-derived neurotrophic factor (BDNF), exercise strengthens neuroplasticity, allowing your brain to form new connections and adapt to challenges This isn’t just about feeling good for an hour after a workout; it’s about long-term brain health, resilience against stress, and even protection against depression Move your body, and your brain will thank you for life

Exercise doesn’t just make you feel good—it physically reshapes your brain Through brain-derived neurotrophic factor (BDNF), exercise strengthens neuroplasticity, allowing your brain to form new connections and adapt to challenges This isn’t just about feeling good for an hour after a workout; it’s about long-term brain health, resilience against stress, and even protection against depression Move your body, and your brain will thank you for life

FoundMyFitness Clips

30,546 views • 1 year ago

Lactate isn’t just a workout byproduct—it’s brain fuel Sustained effort—pushing past 85% of your max heart rate—produces lactate, which is eagerly consumed by your brain This triggers an increase in brain-derived neurotrophic factor (BDNF), a power catalyst for memory, neuron growth, and neuroplasticity Studies show that even six minutes of intense cycling can increase BDNF levels by 4-5 times, enhancing cognitive function, protecting against cognitive decline, and reducing symptoms of anxiety and depression By pushing your limits, you're not just strengthening muscles and improving cardiovascular fitness—you’re rewiring your brain

Lactate isn’t just a workout byproduct—it’s brain fuel Sustained effort—pushing past 85% of your max heart rate—produces lactate, which is eagerly consumed by your brain This triggers an increase in brain-derived neurotrophic factor (BDNF), a power catalyst for memory, neuron growth, and neuroplasticity Studies show that even six minutes of intense cycling can increase BDNF levels by 4-5 times, enhancing cognitive function, protecting against cognitive decline, and reducing symptoms of anxiety and depression By pushing your limits, you're not just strengthening muscles and improving cardiovascular fitness—you’re rewiring your brain

FoundMyFitness Clips

69,783 views • 1 year ago

Blueberries make you smarter Just one cup a day boosts memory, processing speed, and executive function Packed with flavonoids and anthocyanins, they increase blood flow to the brain and support mood Plus, flavonoids boost BDNF, which is essential for growing new neurons

Blueberries make you smarter Just one cup a day boosts memory, processing speed, and executive function Packed with flavonoids and anthocyanins, they increase blood flow to the brain and support mood Plus, flavonoids boost BDNF, which is essential for growing new neurons

FoundMyFitness Clips

122,050 views • 1 year ago

Regardless of whether someone uses talk therapy or pharmacology, or a combination of the two to achieve relief from depression, ultimately, any relief they experience is the consequence of neural plasticity (also called neuroplasticity), which is essentially changes in the function of neural circuits in the brain and/or body. Brain-derived neurotrophic factor (BDNF) was discovered for its role in promoting the growth, survival, and neuroplasticity of neurons, although it has other roles as well. As ketamine has emerged as a treatment for certain forms of depression, it has become clear that it works through several different mechanisms, including changing the amount of inhibition in the brain and rewiring neural circuits. Interestingly, recent findings suggest that ketamine metabolites may actually mimic some of the effects of BDNF by binding to its receptor (called trkB, which, for you aficionados, is a tyrosine kinase). To learn more about ketamine and its role in treating depression, as well as some of the risks associated with ketamine, especially recreational non-MD supervised use, see the new episode of the Huberman Lab podcast out now:

Regardless of whether someone uses talk therapy or pharmacology, or a combination of the two to achieve relief from depression, ultimately, any relief they experience is the consequence of neural plasticity (also called neuroplasticity), which is essentially changes in the function of neural circuits in the brain and/or body. Brain-derived neurotrophic factor (BDNF) was discovered for its role in promoting the growth, survival, and neuroplasticity of neurons, although it has other roles as well. As ketamine has emerged as a treatment for certain forms of depression, it has become clear that it works through several different mechanisms, including changing the amount of inhibition in the brain and rewiring neural circuits. Interestingly, recent findings suggest that ketamine metabolites may actually mimic some of the effects of BDNF by binding to its receptor (called trkB, which, for you aficionados, is a tyrosine kinase). To learn more about ketamine and its role in treating depression, as well as some of the risks associated with ketamine, especially recreational non-MD supervised use, see the new episode of the Huberman Lab podcast out now:

Andrew D. Huberman, Ph.D.

511,003 views • 3 years ago

🪰 A team of researchers has unveiled the complete connectome of a male fruit fly central nervous system—a seamless map of all the neurons in the brain and nerve cord of a single male fruit fly and the millions of connections between them. 🔗

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HHMI | Janelia

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The Inventor of the Neural Network, Dr. Warren McCulloch explains how Artificial Neurons are able to mimic Brain Neurons algorithmically. I grew up around the peek of Bell Labs in New Jersey and I knew quite a few folks like Dr McCulloch walking around the Campus.

The Inventor of the Neural Network, Dr. Warren McCulloch explains how Artificial Neurons are able to mimic Brain Neurons algorithmically. I grew up around the peek of Bell Labs in New Jersey and I knew quite a few folks like Dr McCulloch walking around the Campus.

Brian Roemmele

39,035 views • 1 year ago

Max Hodak envisions a brain-computer interface inspired by Avatar: a living, high-bandwidth “13th cranial nerve.” Instead of implants, his team is grafting stem cell–derived neurons into the brain via hydrogel. A biological USB cable -- 100,000 electrodes, a billion synapses.

vitrupo

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Creatine may be a powerful new ally in the fight against depression Adding creatine to traditional antidepressants significantly speeds recovery and reduces symptoms—especially among females with clinical depression Supplementing with creatine increases brain energy, restores depleted brain creatine stores common in depression, may boost molecules like BDNF, and reduces neurofilament light chain—a marker of neuronal damage linked to depression Though it's not a standalone cure, creatine could profoundly enhance current depression treatments

Creatine may be a powerful new ally in the fight against depression Adding creatine to traditional antidepressants significantly speeds recovery and reduces symptoms—especially among females with clinical depression Supplementing with creatine increases brain energy, restores depleted brain creatine stores common in depression, may boost molecules like BDNF, and reduces neurofilament light chain—a marker of neuronal damage linked to depression Though it's not a standalone cure, creatine could profoundly enhance current depression treatments

FoundMyFitness Clips

220,303 views • 1 year ago

🧠 A new wiring diagram of the 166,000+ neurons in the brain & nerve cord of a male fruit fly is a key tool in uncovering how the brain enables complex behavior—information that could ultimately help scientists understand what causes different diseases ➡️

🧠 A new wiring diagram of the 166,000+ neurons in the brain & nerve cord of a male fruit fly is a key tool in uncovering how the brain enables complex behavior—information that could ultimately help scientists understand what causes different diseases ➡️

HHMI | Janelia

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