Brain Boosting Workouts
Balancing Intensity for Neuroplasticity in Midlife Athletes
We’ve written a few articles on how exercise helps brain function but until recently we’ve not really understood the mechanics of how. Thanks to some recent research it seems the answer lies in something very familiar to us athletes: lactate.
The recent research was conducted by a collaboration involving the German Center for Neurodegenerative Diseases (DZNE) in Magdeburg, Germany, the Medical Faculty at Otto-von-Guericke University in Magdeburg, and the Center for Behavioural Brain Sciences (CBBS) in Magdeburg.
Their primary hypothesis was that lactate and BDNF are key mediators of exercise-induced neuroplasticity. The researchers aimed to elucidate the mechanisms underlying how physical exercise promotes neuroplasticity, focusing particularly on the roles of lactate and BDNF. They investigated how exercise-induced increases in lactate might influence BDNF levels and activity within the brain, thereby contributing to neuroplastic changes such as neurogenesis, synaptogenesis, and long-term potentiation. Ultimately, their goal was to deepen the understanding of the molecular pathways through which exercise supports brain health and resilience against neurodegenerative diseases.
BDNF, or brain-derived neurotrophic factor, is a protein belonging to the neurotrophin family that plays a crucial role in the development, maintenance, and plasticity of neurons in the brain. It regulates key neurobiological processes such as neurogenesis (the formation of new neurons), synaptogenesis (the formation of synapses), growth of dendritic spines, and long-term potentiation (a cellular mechanism underlying learning and memory).
BDNF levels are found to be reduced in conditions like mild cognitive impairment and Alzheimer’s disease, indicating its importance in maintaining cognitive health. Previous studies have shown that exercise can increase BDNF expression, which is believed to contribute to exercise-induced neuroplasticity and cognitive benefits.
What did the research find?
Exercise increases BDNF Levels: Both acute and chronic physical activity can elevate peripheral BDNF levels in humans, with higher intensity and longer duration exercise producing larger increases.
Lactate as a Mediator: Elevated lactate levels during high-intensity exercise are associated with increased BDNF concentrations. Lactate can cross the blood-brain barrier and influence neural function through multiple pathways, including binding to HCAR1 receptors and activating signaling cascades like the PGC1α/FNDC5/BDNF pathway via SIRT1 activation.
Mechanisms Linking Lactate and BDNF: Lactate may promote neuroplasticity by potentiating NMDA receptor activity, increasing intracellular calcium and NADH, and modulating gene expression related to plasticity. Additionally, lactate’s interactions with receptors like HCAR1 might have dual roles, potentially inhibiting or promoting BDNF production depending on the context.
Animal and Human Evidence: Animal studies show exercise induces BDNF expression in the hippocampus and other brain regions, leading to cognitive improvements. In humans, higher exercise intensity correlates with increased BDNF, though effects may vary based on age, gender, and exercise modality.
Lactate Infusions and Blood Studies: Experimental infusion of lactate increases blood BDNF levels, implying a causal relationship, although the precise mechanisms remain to be fully delineated.
In simple terms, lactate produced during intense exercise can increase the levels of BDNF in the brain. Higher BDNF then promotes neuroplasticity, which is the brain's ability to adapt, form new connections, and strengthen existing ones—core processes underlying learning and memory.
What does this mean for me?
This research on neuroplasticity is completely aligned to good practice for training. Incorporating a balanced mix of exercise intensities—such as moderate, long-duration cardio sessions alongside some higher-intensity workouts— is not only optimum for cardio and metabolic health but also optimise’s BDNF production and neuroplasticity. This approach can support brain health, cognitive function, and overall well-being as you age.