How the Brain Controls Appetite and Weight (BDNF)

Exercise

Regular exercise is one of the best ways to boost BDNF naturally. Research suggests that the mental health benefits of exercise stem from BDNF-mediated nerve stimulation [R, R, R].

Resistance training and aerobic exercise (walking, running, swimming, etc.) have shown amazing results for weight loss and fat burning in clinical trials. At the same time, regular exercise will improve all other aspects of your health [R, R, R].

Improved Sleep Quality

Poor sleep quality impairs BDNF signaling the brain and raises the risk of mental disorders. People with insomnia tend to have lower BDNF levels compared with healthy controls [R, R]. 

Chronic sleep deprivation can impair appetite control by causing leptin resistance [R, R].

Short sleep duration correlated with weight gain in several studies. Scientists think that poor sleep may increase hunger and cravings and disrupt appetite-controlling hormones like ghrelin and leptin [R, R, R, R].

Proper sleep and regular exercise will help you maintain optimal BDNF levels and prevent weight gain.

Moderate Sun Exposure

In a study of 2,851 Dutch subjects, blood BDNF levels increased in the spring and summer and decreased in the fall and winter. They correlated with the number of hours a person was exposed to sunshine [R].

Natural UV light is likely responsible for the beneficial effect, as vitamin D supplementation doesn’t seem to boost BDNF (may even lower it) [R, R].

Sun exposure may help prevent obesity in animals, regardless of their vitamin D status [R].

In one study, intense light exposure, particularly in the morning, was associated with a lower BMI, independent of sleep duration and timing [R].

Exposure to at least 45 minutes of morning light (6-9 am) for three weeks in obese women reduced body fat and appetite. Although encouraging, more research is needed to verify the link between sunlight exposure and weight loss [R].

Moderate sun exposure, especially in the morning, may counteract your BDNF variants and enhance weight loss. 

Stress Reduction

Chronic stress, anxiety, and social isolation have detrimental effects on BDNF signaling. Some authors consider BDNF a crucial link between stress, sleep disturbance, and mental disorders [R, R].

Stress is a well-known obesity contributing factor. It can change brain chemistry to promote overeating, slow metabolism, and weight gain [R, R, R, R].

Keto Diet

The ketogenic diet has well-known benefits for the brain, partly due to its potential to increase BDNF levels [R].

Insulin is one of the primary “fattening hormones.” Carbs with a high glycemic index can cause insulin spikes and insulin resistance, ultimately increasing your risk of obesity [R].

A meta-analysis of 13 studies and over 1,500 people concluded that low-carb ketogenic diets are more effective than low-fat diets for weight loss [R].

The ketogenic diet may increase BDNF levels and help with weight loss.

Fish

Omega-3 fatty acids found in fish, EPA and DHA, help protect the brain and recover BDNF levels after injuries and other stressors [R, R].

Fish may help improve weight and appetite control by reducing leptin resistance. In young, overweight men, the inclusion of fish or fish oil into a dietary regimen resulted in approximately 1 kg more weight loss [R, R].

However, one large trial found no significant association between fish consumption and weight [R].

Omega-3 fatty acids from fish may boost BDNF. Moderate fish consumption may reduce appetite and improve weight control, but the evidence is inconclusive.

Green Tea

In animal studies, three active ingredients from green tea enhanced BDNF expression and its beneficial effects on the brain:

• Caffeine [R]
• EGCG [R]
• L-theanine [R]

Green tea and its catechins may promote a slight weight reduction, according to three meta-analyses of 44 total studies [R, R, R].

Resistant Starch/Butyrate

Butyrate was able to recover BDNF levels in rats with impaired brain circulation [R].

Animal studies indicate the potential of butyrate to support weight gain [R, R]. It may also stimulate fat burning in humans, but the evidence is limited [R].

Butyrate is available as a supplement, but the best way to obtain it is by feeding resistant starch to the gut flora, which has a crucial role in weight control [R].

Resistant starch may support weight loss, but the research is mostly limited to animals [R, R, R]. It increases PYY, a hormone that promotes satiety and fullness [R, R, R, R].

Butyrate may support BDNF signaling in the brain. Get more butyrate by feeding your probiotics with resistant starch or taking a supplement.

Green Tea Extract

As mentioned, multiple ingredients from green tea can boost BDNF and its effects on the brain.

According to a review of 11 studies, green tea extract can slightly improve weight loss and maintenance. However, a Cochrane database review of 14 studies regarded the change in weight as nonsignificant in most studies, so the evidence is inconclusive [R, R].

The majority of weight loss trials used unique extracts with higher concentrations of active ingredients (EGCG and caffeine), compared with regular tea. Hence, it may be necessary to take green tea extract for beneficial effects [R].

According to limited evidence, green tea extract rich in EGCG and caffeine may boost BDNF and slightly improve weight loss.