Brain-derived neurotrophic factor (BDNF) is a fascinating growth hormone that performs many functions in our brain. Its involvement helps to support neurons and neuronal growth. In addition, it plays a role in long-term memory — and it also is important in obesity.
Researchers refer to weight as ‘highly heritable’. It means that genetics – along with diet and lifestyle – plays a big role in your propensity to gain weight.[ref][ref]
BDNF and its link to weight:
So why are we talking about the brain and BDNF regarding your weight? When genetics researchers look at genes linked to weight gain, many of those genes happen to be involved with how your brain controls your appetite. It makes sense when you think about it. If your brain drives you to eat more – even if it is just a little more each day – you will eventually gain weight. Your appetite control center is in the brain, and genetics points to several different mechanisms here for weight gain.
Animal studies show that low BDNF levels in the hippocampus causes ‘hyperphagic behavior’, or in other words, they were driven to overeat.[ref]
Mouse studies also show that increased or over-expression of BDNF in the hypothalamus causes an increase in the conversion of white fat to brown fat. Brown fat is full of mitochondria that burn energy. More brown fat increases overall energy metabolism, and thus, mice with more BDNF stay leaner.[ref]
So again, the BDNF level in the brain controls energy expenditure in the body as well as drives eating behavior. It holds true in human research as well – lower BDNF levels relate to higher appetite and increased food consumption.
There are environmental factors (diet, lifestyle) that impact BDNF, but there are also genetic variants that impact your basal BDNF levels as well.
BDNF and Weight Genotype Report:
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Lifehacks:
Research shows that there are several ways of naturally increasing BDNF levels.
Lifestyle changes:
Sleep and sunlight:
BDNF increases slow-wave sleep and is involved in transmitting light information through the retina to the central circadian rhythm pacemaker (suprachiasmatic nucleus).[ref] Animal studies show that exposure to light at night reduces BDNF expression.[ref]
Good sleep hygiene, including blocking out all light at night with blackout curtains and blocking blue light in the evening with blue-blocking glasses, is essential.
A study of seasonal variations in BDNF concentrations shows a correlation between a person’s BDNF levels and the amount of weekly sunlight exposure.[ref]
Exercise increases BDNF:
- Getting outside in the sunshine and enjoying a sport or some kind of exercise will increase BDNF levels.[ref]
- Twelve weeks of yoga have been shown to increase BDNF in a randomized controlled trial.[ref]
- Electrically stimulating muscles also increase BDNF in the hippocampus.[ref]
Diet and Supplements for Increasing BDNF:
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