Current research over the past two decades has revealed that certain types of exercise enhances an important protein called BDNF in the brain as well as a metabolite beta-hydroxybuyrate which induces the activation of BDNF promoters. Brain derived neurotrophic factor (BDNF) is a protein that activates certain signaling pathways in the brain, leading to enhanced learning and memory function. BDNF is considered a growth factor that helps keep your neurons healthy through growth and connection. Beta-hydroxybuytrate is a ketone body that accumulates in the hippocampus of the brain with exercise where it serves as an energy source that helps promote BDNF activation. There is still a lot of research that needs to be done to fully understand how exercise, beta-hydroxybuyrate, and BDNF are linked, however we do know that the release of these molecules help to combat anxiety, depression, and strengthen our mental abilities.

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Enhance BDNF

Aerobic exercise after about ten minutes has shown to enhance some BDNF. However for the most significant elevation of BDNF, vigorous exercise in short bursts how shown to be the most effective.  This is known as high intensity interval training or HIIT. HIIT exercises became very popular about one decade ago after various studies revealed it was the most effective form of exercise to perform in the shortest amount of time, delivering the biggest health benefits. A HIIT workout consists of short bursts of intense exercise with short periods of rest or lower intensity exercise. The person’s heart rate should reach at least 80 percent of it’s maximum capacity for one to five minutes at a time, along with those periods of rest or less intense exercise.

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HIIT

Benefits from HIIT training are well documented, but reveal that heart health is at the top of the list followed by improved metabolic functions. It has shown to boost cardio-respiratory health and metabolic functions in the least amount of time and are equivalent to the benefits associated with longer bouts of cardio. It is also documented as an efficient way to lose weight through burning calories in a short amount of time, of course combined with proper dietary changes. The benefits on mental health is what intrigued me most and the enhancement of BDNF through HIIT workouts. A boost in BDNF will enhance the executive functions of the brain such as problem solving, reasoning, planning, and working memory (holding information in the mind and mentally working with it to bring conceptual knowledge not just perceptual input). Studies show that even one HIIT workout will enhance all of these functions.

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Personal experiences

I have included HIIT workouts into my routine at least four to five days per week for the six months.  I notice a significant change in my body, looking stronger but leaner. My metabolism increased significantly and I have an easier time maintaining a healthy weight. My brain health also improved and I notice I feel improved ability to think, process, and remember information. Things like anxiety reduced and my ability to handle stressful situations became almost effortless. I highly recommend including this form of training into your weekly routines and see the benefits for yourself!

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