FNDC (Brain Derived Neurotrophic Factor) is a protein that helps repair failed neurons, protects healthy neurons, and helps the brain develop new connections. You can increase your FNDC levels in many ways. Exercise, such as biking or jogging, has been shown to increase FNDC levels. It has also been shown that doing activities that stimulate the mind, such as socializing and solving puzzles, can produce this increase. Eating a healthy diet high in omega 3 is another way to increase your FNDC levels.
Method 1 of 3: Exercise to Increase FNDC
Step 1. Try riding a bike
Biking is a cardiovascular exercise that, if done regularly, will increase FNDC. Ride your bike three or four times a week for 30 minutes to an hour. Make sure to drive at a fast speed for 10-20 minutes to get your heart rate up even more.
- Ride your bike around the neighborhood or local park.
- The intensity of the exercise is more important than the amount of time you spend doing it. Try increasing the speed or elevation of the bike to make it more intense.
Step 2. Jog regularly
Jogging is another cardiovascular exercise that will increase your heart rate and stimulate the production of FNDC. Jog for 30 minutes three or four times a week. Increase the intensity of your jog by incorporating five to ten minutes of fast pace to further stimulate your heart rate.
Hit the track or local park for a jog or just jog around your neighborhood
Step 3. Try fast gait
If cycling or jogging isn't your thing, don't worry, brisk walking is just as effective. Start by walking 1.6 kilometers (1 mile) in 20 minutes, which is a pace of 4.8 km / h (3 mph). Do it three or four times a week. The following week, try to walk the same distance in 15 minutes, which is a pace of 6.4 km / h (4 mph).
Your goal should be to walk 1.6 kilometers (1 mile) in 13 minutes, which is a pace of 7.2 km / h (4.5 mph)
Step 4. Exercise outdoors
Sunlight, which your body converts into vitamin D, also increases FNDC levels. Try to expose yourself to sunlight for at least 20 minutes each day to increase your FNDC levels.
For example, instead of working out at a gym, go to a local park
Step 5. See a doctor
Before starting a new exercise routine, consult a doctor, especially if you take medication. Let your doctor know what your new exercise routine involves. Your doctor can make some suggestions or adjustments to tailor the exercise to your individual needs.
Your doctor can recommend good exercises. Exercises that require more coordination are better for the brain
Method 2 of 3: Stimulate Your Mind
Step 1. Socialize with friends and family
Regular social enrichment has been shown to stimulate FNDC production. Try to meet up with friends and family once or twice a week. Talk about your week, listen to their stories, tell jokes, and laugh. Socializing also helps reduce stress, which can further increase your body's production of FNDC.
- Alternatively, you can join a social group, such as a church group, a volunteer work group, or a local intramural sports team.
- Use online websites to find groups that meet in your area. Biohacking groups can help you learn how to increase FNDC in a social setting.
Step 2. Try a new activity
Activities that are challenging, as well as new, are a good way to stimulate the brain and increase FNDC. Learn to play an instrument or a new language. Take a class at your local community college or listen to a lecture at a local museum. Traveling to new places is also a good way to stimulate the brain.
Even something as simple as changing your daily routine can increase FNDC. For example, take a new route to work or cook something new for dinner
Step 3. Challenge your brain with puzzles
Puzzles (like Sudoku, crosswords, and Scrabble) are a good way to challenge your brain. Word problems, reading, or doing research on a topic you're interested in are also good ways to challenge your brain. The harder the puzzle, the harder your brain will strain and the more FNDC it will produce.
Participate in challenging activities at least two to three times a week
Method 3 of 3: Focus on Your Diet
Step 1. Eat more foods high in omega 3s
A diet high in omega 3 can increase FNDC levels and improve brain function. Incorporate one or two servings of oily fish (such as salmon, mackerel, herring, and sardines) into your diet each week.
Other foods high in omega-3s include flax seeds, chia seeds, walnuts, spinach, Brussels sprouts, purslane, grass-fed meats, and omega-3-enriched eggs
Step 2. Try intermittent fasting
Fasting for 12 hours has been shown to increase FNDC. However, fasting should not be difficult. Fasting for 12 hours can be as simple as skipping your bedtime snack and not eating until breakfast the next morning. Essentially, you do it every night.
If you want to challenge yourself, then try fasting for 16 hours once or twice a month
Step 3. Add curcumin to your diet
Curcumin or turmeric, found in curries, has been shown to increase FNDC levels. Try to incorporate these spices into your meals once a week.
For example, add a teaspoon (5 ml) of curcumin to fish, chicken, and vegetable dishes once or twice a week
Step 4. Increase your intake of blueberries
Blueberries contain an antioxidant known as anthocyanin. Anthocyanin has been shown to increase a person's FNDC if ingested regularly. Try to eat a handful of blueberries at least five times a week, if you can't do it every day.
Step 5. Use supplements
Supplements are a good way to get your daily value for omega 3 and other vitamins that you would normally consume through healthy foods. For example, if you don't like fish or curcumin, take the supplement versions. Make sure you follow the instructions on the bottle to take the correct dose.
- Green tea and resveratrol supplements have been shown to increase FNDC levels.
- Nootropic drugs are supplements that aim to improve memory, creativity, and other brain functions. They can also increase FNDC levels.
- You can also take docosahexaenoic acid dietary supplements. Docosahexaenoic acid is a type of omega 3 that can improve brain function.
Step 6. Avoid foods that have high fructose corn syrup and are high in sugar
Foods high in processed sugar and high fructose corn syrup have been shown to lower FNDC levels. Additionally, processed foods have been shown to lower FNDC levels. Try to avoid eating these foods as much as you can.
- For example, you can replace processed sugar with more natural sugars like honey, maple syrup, or agave.
- Instead of eating prepackaged meals, cook with fresh ingredients whenever possible. If you don't have time to cook your own meals, then try getting a slow cooker.
- It may take a few months before you start to see consistent results.
- You can have your FNDC levels evaluated by purchasing an ELISA test, such as Biosensis, Promega-Emax or Millipore-Milliplex.