What is BDNF?
BDNF
Brain-derived neurotrophic factor (BDNF) is a protein that supports the survival of existing neurons and encourages the growth and differentiation of new neurons and synapses. In discussions, BDNF is often highlighted for its role in brain health, with speakers examining whether boosting its levels translates into real cognitive benefits.
How it developed
- Jun 2025 - Rhonda Patrick said studies have shown that a single serving of coffee fruit extract can boost circulating BDNF levels by over 140%.
- Feb 2026 - A guest noted that in pregnant rats, not only were the moms’ BDNF levels higher, but the babies’ BDNF levels inside the wombs were also higher.
- Jul 2026 - Andrew Huberman said that even if you quadruple the amount of circulating BDNF in your brain, nothing is going to change, adding that many, but not all, of the benefits of exercise on brain health and memory are due to the pro-arousal effects of exercise.
In the evidence
Every line below is attributed to a named speaker.
Neuroplasticity requires coordinated neural firing alongside elevated BDNF. The molecule alone is inert without the activity pattern that tells the brain what to change.
“You could quadruple the amount of circulating BDNF in your brain. Nothing's going to change.”Andrew Huberman · 22 Jul 2026
Huberman on BDNF and neuroplasticity: raising the signal molecule alone changes nothing without coordinated firing.
“You could quadruple the amount of circulating BDNF in your brain. Nothing's going to change.”Andrew Huberman · 22 Jul 2026
Exercise boosts cognition primarily through increased alertness (pro-arousal effect), not through neurogenesis or BDNF directly, with alertness being the prerequisite for focus and neuroplasticity.
“Many, not all, but many of the benefits of exercise on brain health and memory are because of the pro- arousal effects of exercise.”Andrew Huberman · 27 Jul 2026
A single serving of coffee fruit extract can boost circulating BDNF levels by over 140%.
“Studies have shown that a single serving of coffee fruit extract can boost circulating BDNF levels by over 140%.”Rhonda Patrick · 16 Jun 2025
Exercise during pregnancy raises BDNF (brain-derived neurotrophic factor) not only in the mother but also in the fetus in utero, suggesting prenatal exercise has a direct neurological benefit for the developing baby.
“In these pregnant rats, they found not only were the moms' BDNFs higher, but the babies' BDNF levels inside of the wombs was also higher.”
Coffee fruit extract (as a supplement) is worth watching as a potential BDNF booster, with one serving linked to over 140% increase in circulating BDNF levels.
“Studies have shown that a single serving of coffee fruit extract can boost circulating BDNF levels by over 140%.”Rhonda Patrick · 16 Jun 2025