How to Increase BDNF Naturally
BDNF is like fertilizer for neurons — linked to learning speed, motivation, and resilience. You can boost it with aerobic exercise, sleep quality, sunlight, and polyphenol‑rich foods (blueberries, cocoa, green tea).
BDNF boosters
- 20–30 minutes of cardio most days; add 1–2 short sprint sessions per week.
- 7–9 hours of sleep with a consistent wake time.
- Cold exposure or sauna (brief, controlled) a few times weekly.
Read the full guide: Boosting BDNF and check the Sleep Efficiency tool to lock in recovery.
Next steps
Try a tool: Sleep Efficiency · Energy Planner · Macro Optimizer