At Studio B my integrative psychology clinic where I see clients, we talk often about the intersection of psychology, movement, and nutrition—because that’s where real change happens. One of the most exciting connections between body and mind comes from a powerful little protein: BDNF or Brain-Derived Neurotrophic Factor.

BDNF is a type of neurotrophin—a growth factor that helps neurons (brain cells) survive, grow, and form new connections. Think of it as fertilizer for your brain. It helps maintain and grow the wiring in your brain, keeping you sharp, adaptable, and emotionally regulated.

• Neuroplasticity (your brain’s ability to adapt and change)
• Memory and learning
• Emotional regulation
• Mood balance
• Protection against mental decline

In fact, low BDNF levels are associated with conditions like depression, anxiety, Alzheimer’s, and cognitive impairment.

Mental health isn’t just in your mind—it’s in your biology.

BDNF helps regulate mood, supports focus and clarity, and buffers the brain against stress and trauma. It also enhances the brain’s ability to reorganize itself in response to new experiences, which is crucial for therapy, behavior change, and trauma recovery.

Low BDNF levels are commonly seen in individuals struggling with:

• Depression
• PTSD
• ADHD
• Burnout
• Brain fog or cognitive decline

But here’s the exciting part—BDNF isn’t static. You can stimulate its production through targeted lifestyle practices.

Physical activity is one of the most powerful ways to increase BDNF—especially aerobic exercise like:

• Brisk walking
• Running
• Cycling
• Dancing
• High-intensity interval training (HIIT)

A 2013 study in Frontiers in Neuroscience showed that just 20–30 minutes of aerobic exercise can significantly increase circulating BDNF levels. Movement also reduces stress hormones like cortisol, which can interfere with BDNF production.

Try this: Add a 20-minute walk outside after work or a 10-minute bodyweight circuit mid-morning. Even small bursts of movement create lasting neurobiological change.

Certain nutrients can support the expression of BDNF, including:

• Omega-3 fatty acids (found in salmon, walnuts, flaxseeds)
• Polyphenols (antioxidants in blueberries, dark chocolate, green tea)
• Curcumin (from turmeric)
• Magnesium (found in leafy greens, seeds, avocado)
• Zinc (from legumes, shellfish, and pumpkin seeds)

A Mediterranean-style eating pattern—rich in healthy fats, lean proteins, colorful plants, and anti-inflammatory foods—has been shown to support cognitive health and raise BDNF levels.

Pro tip: Try a morning smoothie with spinach, wild blueberries, flaxseeds, almond milk, and a dash of turmeric.

Other powerful BDNF boosters include:

• Sleep: Aim for 7–9 hours per night. BDNF production and memory consolidation happen during deep sleep.
• Sunlight: Exposure to natural light helps regulate circadian rhythms and supports BDNF expression.
• Mindfulness & meditation: These practices reduce stress and inflammation—both of which impact BDNF levels.

How We Use This at Studio B

At our integrative clinic, we help clients increase BDNF as part of a larger strategy to support mental health, resilience, and personal transformation.

Whether you’re working through depression, navigating trauma recovery, or simply feeling stuck, activating BDNF is a practical and powerful step. It’s not just about thinking differently—it’s about helping the brain change so you can feel differently.

Movement and meals aren’t add-ons. They are biological interventions that shift your mood, clarity, and capacity to thrive.

We’ve built tools, classes, and programs to help you increase BDNF, reset your nervous system, and align your body and mind for healing.

Subscribe to the newsletter, or check out our Mind-Body Reset Guide for simple, science-based tools to boost brain health and emotional resilience.

Let’s build better brains—together.