Hey friend,

Your entire cognitive and emotional experience is shaped by your brain and nervous system's function.

To transform your life, start by changing your brain.

Brain-derived neurotrophic factor (BDNF) is a protein in the neurotrophin group that supports the growth, maintenance, and survival of neurons in the brain and nervous system. It plays a key role in brain health, learning, memory, and emotional regulation.

Think of BDNF as Miracle-Gro®️ for your brain—it’s a major factor (pun intended) in altering and optimizing brain function!

Unfortunately, factors like aging, stress, poor sleep, bad nutrition, toxins, and inactivity can cause BDNF levels to plummet…

Low BDNF levels are associated with conditions such as:

• Neurological diseases such as Alzheimer's [1,2], dementia, Multiple Sclerosis [3], and Parkinson's [4]
• Attention-Deficit Hyperactivity Disorder [5]
• Age-related cognitive decline [6]
• Mood disorders such as depression [7] and anxiety [8,9]
• Chronic pain [10]
• Traumatic Brain Injury [11]

and more…

As you can see, BDNF and other neurotrophins are vital for brain and mental health. Boosting BDNF can:

• Unlock brain power, improving memory, learning, and problem-solving
• Elevate mood and reduce depression and anxiety
• Keep your brain sharp with age, fighting Alzheimer’s and dementia
• Build resilience to stress, turning it into a strength instead of a setback

The good news is that you can increase BDNF levels naturally, even with simple lifestyle tweaks!

Here are proven and effective biohacks to boost BDNF:

7 Ways to Boost the Miracle-GroⓇ Molecule (BDNF)

1. Move Your Body Damnit!

Exercise boosts not just your body, but your brain…enhancing cognitive function and driving neuroplasticity.

Regular physical activity significantly boosts brain health by increasing BDNF levels. [12]

Inspired by biohacking pioneer Dave Asprey, I follow his comprehensive three-movement approach: meaningful movement, HIIT, and strength training—an easy, effective way to strengthen the body and optimize the cranium.

3-Movement Weekly Protocol

1. Meaningful Movement includes moderate-intensity activities like walking, hiking, yoga, cycling, swimming, or dancing—aim for 20-40 minutes, 3-5 times a week.
2. High-Intensity Interval Training (HIIT) involves a max-effort burst of movement, like a 400-yard sprint (imagine being chased by a bear), followed by 90 seconds of deep breathing and relaxation. Repeat once more. I prefer doing this on a stationary bike, or a treadmill works too.
3. Strength Training—Dave follows Dr. Doug McGuff's Super Slow Strength Training, but I prefer a Push-Pull-Legs split. Each session includes 2 compound exercises (e.g., bench press and overhead press for push day) and 1 auxiliary move (e.g., tricep extensions). I keep intensity high, rest 90 seconds between sets, and finish in about 30 minutes, with a rest day in between.

If you've been sedentary for a while, start with one movement category and gradually build up to incorporating all three throughout the week.

2. Sleep Like a Baby

That good ol' shut-eye is a cornerstone of a bio-optimized life—one of the most healing and regenerative things you can do. Since we spend a third of our lives sleeping, it’s worth prioritizing and optimizing.

Unfortunately, rest has become undervalued in a society driven by hustle and party culture, leaving us chronically sleep-deprived…

Sleep is essential for boosting BDNF [13], aiding memory consolidation, neurogenesis, and synaptic pruning—where the brain refines its connections for optimal function.

I could write a whole newsletter on sleep hacking, but here are the key points for getting the best damn sleep of your life:

Simple Sleep Hackers Guide

1. Master Your Sleep Environment: Block light with blackout curtains or an eye mask, keep your room at 60-67°F (15-19°C), use white noise or earplugs to reduce disruptions and put your phone in airplane mode and WiFi off.
2. Sync with Your Circadian Rhythm: Get sunlight within 30 minutes of waking to sync your sleep-wake cycle, and block blue light after sunset with blue-light-blocking glasses or an Ocushield device cover or use an app like f.lux.
3. Build a Wind-Down Bedtime Routine: Create a pre-sleep routine with meditation or neurofeedback, avoid intense exercise and large meals before bed, and stick to a consistent sleep schedule—same time, every day, even on weekends.
4. Zonk-Out With Supplements:

• ​Melatonin: Best for short-term sleep regulation, especially for jet lag.
• ​Magnesium Glycinate: Supports muscle relaxation and calmness.
• ​L-Theanine: Promotes relaxation without grogginess.
• Adaptogens: Herbs like Ashwagandha or Reishi mushrooms can support stress management and better sleep.

3. Brain Food

You are what you eat—especially your brain. Fueling up on processed junk, refined carbs, seed oils, and toxins leads straight to brain fog, neuroinflammation, poor mood, and trouble focusing.

To boost your brain's Miracle-Gro protein, BDNF, you need premium, brain-healthy nutrition.

BDNF-Boosting Nutrition Plan

At the top of the list for increasing BDNF is Omega-3 fatty acids. These essential fats can’t be made by your body, so you must get them from food or supplements!

Omega-3s are mostly found in fatty fish like salmon and mackerel, as well as flax and chia seeds.

Next, fuel your brain with antioxidant-rich, polyphenol-packed foods—think colorful berries, dark vegetables, green tea, and turmeric (curcumin). [14]

Lastly, consider periods of no food with intermittent fasting, which encourages autophagy (cellular cleanup and renewal) and raises BDNF. [15,16]

I typically fast for 16 hours with an 8-hour eating window, from 12 to 8 pm. Once you're in the groove, your mind clears, energy soars, and you're ready to take on anything—with the bonus of not having to make breakfast and clean dishes.

4. Zen Out

Meditation works wonders for your mind, body, and brain—naturally boosting BDNF levels. [17]

But I get it—meditation often feels like a struggle, and many give up before reaping the benefits.

Luckily, neurofeedback offers a shortcut, giving you meditation-like results without the frustration of traditional practice.

Neurofeedback for Dummies

Neurofeedback is a brain-training technique using EEG technology in the form of a headband (like Mendi) to track brain activity in real-time.

It’s a gamified version of meditation, making it easy for non-meditators to reap the benefits in just 15 minutes, a couple of times a week!

It provides instant feedback through visual or auditory cues (typically with an app), helping you self-regulate your brain, boosting focus, reducing stress, and enhancing cognitive and emotional health.

5. Use It Or Lose It: Cognitive Training

Instead of getting brain rot from scrolling all day, challenge your brain to make it stronger!

Just like if you don't train your musculoskeletal system, it will atrophy, the same goes for your brain…

Pushing your brain to its limits is a proven way to boost BDNF. [18] Try cognitive training to enhance working memory, flexibility, and executive function.

Pump Cognitive Iron

Give your brain a good pump with these Brain Training Games (BTG):

• ​Lumosity​
• ​Dual-N-Back​
• ​BrainHQ​

If games aren’t your style, challenge your brain with puzzles, reading, writing, or learning something new like a language or instrument (I love playing the guitar and pencil drumming!).

My message is simple: Use that noggin' of yours… or lose it.

6. BDNF-Boosting Herbs & Supplements

Once you've nailed the basics—sleep, movement, nutrition, and cognitive training—boost your brain further with herbs and supplements proven to increase BDNF and skyrocket your brain function.

Here's an exhaustive list for you… go nuts:

The Neuro-Gro Daily Dozen

1. ​Ashwagandha [19]
2. ​Bacopa [20]
3. ​DHA [21,22]
4. ​Ginseng [23]
5. ​Gotu Kola [24]
6. ​Lion's Mane [25]
7. ​L-Theanine [26]
8. ​Magnesium [27]
9. ​Noopept [28]
10. ​Rhodiola [20]
11. ​Resveratrol [29]
12. ​Turmeric [30,31,32]

7. Cheat Code: Psychedelics

The ultimate BDNF and neuroplasticity cheat code? Psychedelics! [33,34,35,36]

Whether microdosed or macrodosed, they flood your brain with Miracle-Gro®️, boosting clarity, focus, memory, problem-solving, and creativity!

Some of the most notable are psilocybin mushrooms, LSD, DMT, and even Ketamine (considered a dissociative psychedelic). [37]

I get it—one of the biggest challenges people face is sourcing pure, high-quality, and potent psychedelics safely and reliably, without falling victim to scams.

I've been through it, so I created The Psychedelic Sourcing Bundle—a curated list of trusted companies I use personally and with clients to access high-quality psilocybin products, legal plant medicines, research chemicals, and more!

You can get the complete Psychedelic Sourcing Bundle here!

Brain health and cognitive function can feel like an uphill battle in today's world.

But no worries—we can use neurohacking strategies to keep our minds sharp, our emotions balanced, and our cognitive performance at its peak!

At the same time, we protect ourselves from neurodegenerative conditions like Alzheimer’s and Parkinson’s, preserve brainpower into old age, relieve depression and anxiety, and even support natural ADHD treatment!

One major target is our beloved neurotrophin, BDNF—Miracle-Gro®️ for the brain! The biohacks I’ve shared today are science-backed, holistic ways to boost it.

Now, go out and grow yourself a sharper, healthier brain!

See you next Saturday,

Onjae

PS. Whenever you're ready, there is 1 way I can help you:

1) Want the ultimate BDNF-boosting cheat code—psychedelics—but unsure where to find pure, high-quality options? My Psychedelic Sourcing Bundle reveals my go-to vendors, apothecaries, and trusted sources (so you never get scammed again).

References:

[1] Gao, Lina et al. “Brain-derived neurotrophic factor in Alzheimer's disease and its pharmaceutical potential.” Translational neurodegeneration vol. 11,1 4. 28 Jan. 2022, doi:10.1186/s40035-022-00279-01

[2] Hock, C et al. “Region-specific neurotrophin imbalances in Alzheimer disease: decreased levels of brain-derived neurotrophic factor and increased levels of nerve growth factor in hippocampus and cortical areas.” Archives of neurology vol. 57,6 (2000): 846-51. doi:10.1001/archneur.57.6.846

[3] Karimi, Nastaran et al. “Blood levels of brain-derived neurotrophic factor (BDNF) in people with multiple sclerosis (MS): A systematic review and meta-analysis.” Multiple sclerosis and related disorders vol. 65 (2022): 103984. doi:10.1016/j.msard.2022.103984

[4] Palasz, Ewelina et al. “BDNF as a Promising Therapeutic Agent in Parkinson's Disease.” International journal of molecular sciences vol. 21,3 1170. 10 Feb. 2020, doi:10.3390/ijms21031170

[5] Liu, De-Yi et al. “The Physiology of BDNF and Its Relationship with ADHD.” Molecular neurobiology vol. 52,3 (2015): 1467-1476. doi:10.1007/s12035-014-8956-6

[6] Numakawa, Tadahiro, and Haruki Odaka. “The Role of Neurotrophin Signaling in Age-Related Cognitive Decline and Cognitive Diseases.” International journal of molecular sciences vol. 23,14 7726. 13 Jul. 2022, doi:10.3390/ijms23147726

[7] Zhang, Ji-Chun et al. “Brain-derived Neurotrophic Factor (BDNF)-TrkB Signaling in Inflammation-related Depression and Potential Therapeutic Targets.” Current neuropharmacology vol. 14,7 (2016): 721-31. doi:10.2174/1570159x14666160119094646

[8] Duman, Ronald S, and Lisa M Monteggia. “A neurotrophic model for stress-related mood disorders.” Biological psychiatry vol. 59,12 (2006): 1116-27. doi:10.1016/j.biopsych.2006.02.013

[9] Alleva, E, and D Santucci. “Psychosocial vs. "physical" stress situations in rodents and humans: role of neurotrophins.” Physiology & behavior vol. 73,3 (2001): 313-20. doi:10.1016/s0031-9384(01)00498-x

[10] Pezet, Sophie, and Stephen B McMahon. “Neurotrophins: mediators and modulators of pain.” Annual review of neuroscience vol. 29 (2006): 507-38. doi:10.1146/annurev.neuro.29.051605.112929

[11] Hicks, R R et al. “Mild experimental brain injury differentially alters the expression of neurotrophin and neurotrophin receptor mRNAs in the hippocampus.” Experimental neurology vol. 160,2 (1999): 469-78. doi:10.1006/exnr.1999.7216

[12] Cotman, Carl W, and Nicole C Berchtold. “Exercise: a behavioral intervention to enhance brain health and plasticity.” Trends in neurosciences vol. 25,6 (2002): 295-301. doi:10.1016/s0166-2236(02)02143-4

[13] Monteiro, Bárbara C et al. “Relationship Between Brain-Derived Neurotrofic Factor (Bdnf) and Sleep on Depression: A Critical Review.” Clinical practice and epidemiology in mental health : CP & EMH vol. 13 213-219. 21 Nov. 2017, doi:10.2174/1745017901713010213

[14] Carito, Valentina et al. “Neurotrophins' Modulation by Olive Polyphenols.” Current medicinal chemistry vol. 23,28 (2016): 3189-3197. doi:10.2174/0929867323666160627104022

[15] Mayor, Eric. “Neurotrophic effects of intermittent fasting, calorie restriction and exercise: a review and annotated bibliography.” Frontiers in aging vol. 4 1161814. 2 Jun. 2023, doi:10.3389/fragi.2023.1161814

[16] Seidler, Karin, and Michelle Barrow. “Intermittent fasting and cognitive performance - Targeting BDNF as potential strategy to optimise brain health.” Frontiers in neuroendocrinology vol. 65 (2022): 100971. doi:10.1016/j.yfrne.2021.100971

[17] Tolahunase, Madhuri R et al. “Yoga- and meditation-based lifestyle intervention increases neuroplasticity and reduces severity of major depressive disorder: A randomized controlled trial.” Restorative neurology and neuroscience vol. 36,3 (2018): 423-442. doi:10.3233/RNN-170810

[18] Al-Thaqib, Abdulrahman et al. “Brain Training Games Enhance Cognitive Function in Healthy Subjects.” Medical science monitor basic research vol. 24 63-69. 20 Apr. 2018, doi:10.12659/msmbr.909022

[19] Anand, Amit et al. “Neuroprotective Efficacy and Complementary Treatment with Medicinal Herbs: A Comprehensive Review of Recent Therapeutic Approaches in Epilepsy Management.” CNS & neurological disorders drug targets, 10.2174/0118715273332140240724093837. 26 Jul. 2024, doi:10.2174/0118715273332140240724093837

[20] Sangiovanni, Enrico et al. “Botanicals as Modulators of Neuroplasticity: Focus on BDNF.” Neural plasticity vol. 2017 (2017): 5965371. doi:10.1155/2017/5965371

[21] Sun, Grace Y et al. “Docosahexaenoic acid (DHA): An essential nutrient and a nutraceutical for brain health and diseases.” Prostaglandins, leukotrienes, and essential fatty acids vol. 136 (2018): 3-13. doi:10.1016/j.plefa.2017.03.006

[22] Wu, Aiguo et al. “Dietary omega-3 fatty acids normalize BDNF levels, reduce oxidative damage, and counteract learning disability after traumatic brain injury in rats.” Journal of neurotrauma vol. 21,10 (2004): 1457-67. doi:10.1089/neu.2004.21.1457

[23] Kim, Mia et al. “Effects of ginsenoside Rb1 on the stress-induced changes of BDNF and HSP70 expression in rat hippocampus.” Environmental toxicology and pharmacology vol. 38,1 (2014): 257-62. doi:10.1016/j.etap.2014.06.004

[24] Sari, Dwi Cahyani Ratna et al. “Centella asiatica (Gotu kola) ethanol extract up-regulates hippocampal brain-derived neurotrophic factor (BDNF), tyrosine kinase B (TrkB) and extracellular signal-regulated protein kinase 1/2 (ERK1/2) signaling in chronic electrical stress model in rats.” Iranian journal of basic medical sciences vol. 22,10 (2019): 1218-1224. doi:10.22038/ijbms.2019.29012.7002

[25] Li, I-Chen et al. “Neurohealth Properties of Hericium erinaceus Mycelia Enriched with Erinacines.” Behavioural neurology vol. 2018 5802634. 21 May. 2018, doi:10.1155/2018/5802634

[26] Wakabayashi, Chisato et al. “Behavioral and molecular evidence for psychotropic effects in L-theanine.” Psychopharmacology vol. 219,4 (2012): 1099-109. doi:10.1007/s00213-011-2440-z

[27] Abumaria, Nashat et al. “Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala.” The Journal of neuroscience : the official journal of the Society for Neuroscience vol. 31,42 (2011): 14871-81. doi:10.1523/JNEUROSCI.3782-11.2011

[28] Ostrovskaya, R U et al. “Noopept stimulates the expression of NGF and BDNF in rat hippocampus.” Bulletin of experimental biology and medicine vol. 146,3 (2008): 334-7. doi:10.1007/s10517-008-0297-x

[29] Rahvar, Mostafa et al. “Effect of oral resveratrol on the BDNF gene expression in the hippocampus of the rat brain.” Neurochemical research vol. 36,5 (2011): 761-5. doi:10.1007/s11064-010-0396-8

[30] Zhang, Lu et al. “Curcumin Improves Amyloid β-Peptide (1-42) Induced Spatial Memory Deficits through BDNF-ERK Signaling Pathway.” PloS one vol. 10,6 e0131525. 26 Jun. 2015, doi:10.1371/journal.pone.0131525

[31] Motaghinejad, Majid et al. “The Neuroprotective Effect of Curcumin Against Nicotine-Induced Neurotoxicity is Mediated by CREB-BDNF Signaling Pathway.” Neurochemical research vol. 42,10 (2017): 2921-2932. doi:10.1007/s11064-017-2323-8

[32] Kandezi, Niyoosha et al. “Novel Insight to Neuroprotective Potential of Curcumin: A Mechanistic Review of Possible Involvement of Mitochondrial Biogenesis and PI3/Akt/ GSK3 or PI3/Akt/CREB/BDNF Signaling Pathways.” International journal of molecular and cellular medicine vol. 9,1 (2020): 1-32. doi:10.22088/IJMCM.BUMS.9.1.1

[33] Moliner, Rafael et al. “Psychedelics promote plasticity by directly binding to BDNF receptor TrkB.” Nature neuroscience vol. 26,6 (2023): 1032-1041. doi:10.1038/s41593-023-01316-5

[34] Ly, Calvin et al. “Psychedelics Promote Structural and Functional Neural Plasticity.” Cell reports vol. 23,11 (2018): 3170-3182. doi:10.1016/j.celrep.2018.05.022

[35] de Vos, Cato M H et al. “Psychedelics and Neuroplasticity: A Systematic Review Unraveling the Biological Underpinnings of Psychedelics.” Frontiers in psychiatry vol. 12 724606. 10 Sep. 2021, doi:10.3389/fpsyt.2021.724606

[36] Olson, David E. “Biochemical Mechanisms Underlying Psychedelic-Induced Neuroplasticity.” Biochemistry vol. 61,3 (2022): 127-136. doi:10.1021/acs.biochem.1c00812

[37] Aleksandrova, Lily R, and Anthony G Phillips. “Neuroplasticity as a convergent mechanism of ketamine and classical psychedelics.” Trends in pharmacological sciences vol. 42,11 (2021): 929-942. doi:10.1016/j.tips.2021.08.003