Episode 231 - New Study: 20 Hour Fast vs. Exercise for Learning and Memory!

This week I discuss a January 2023 study comparing fasting, 90 minute light exercise and high intensity exercise when it comes to upregulating brain-derived neurotrophic factor (BDNF), a protein involved in neuroplasticity, learning and memory, and may underlie some of these neuroprotective effects. Here are the results: - Fasting for 20 hours caused a 9-fold increase in ketone body delivery to the brain but had no effect on any metric of BDNF in peripheral circulation at rest. - Prolonged (90 min) light cycling exercise increased plasma- and serum-derived BDNF irrespective of being fed or fasted about 6-8% - Six minutes of high-intensity cycling intervals increased every metric of circulating BDNF by 4 to 5 times more than prolonged low-intensity cycling; the increase in plasma-derived BDNF was correlated with a 6-fold increase in circulating lactate irrespective of feeding or fasting. Conclusion: Compared to 1 day of fasting with or without prolonged light exercise, high-intensity exercise is a much more efficient means to increase BDNF in circulation. So go out there and do some high intensity exercise either on a bike, sprinting, rowing, and/or swimming! Have a great day! Link to BDNF Study: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP283582 If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts. Until next time! Links: Watch Get Lean Eat Clean podcast video episodes on YouTube! LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase: DrinkLMNT.com/getleaneatclean https://www.21dayfastingchallenge.com/ https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541 X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! https://www.anrdoezrs.net/click-100286468-13650338 | Listen to the Get Lean Eat Clean Podcast | ►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210 ►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS | Connect with Brian | ►Website | https://www.briangryn.com ►Instagram | https://www.instagram.com/bdgryn ►Facebook | https://www.facebook.com/getleanandeatclean ►Twitter | https://twitter.com/grynnerwinner