HIIT protocols, such as one minute on/one minute off repeated six times, can significantly increase BDNF.

“BDNF brain benefits of high-intensity exercise”

“there's also some protocols that are more high-intensity interval training so doing six rounds of 40 second intervals where you're going as hard as you can for 40 seconds followed by a recovery period um also really increases brain Drive neurotropic Factor in fact it increases it four to five times more in people compared to to individuals that are doing about an hour and a half of more lower intens intensity cycling at about 25% they their BO2 Max Peak”

“some of the protocols that have shown improvements in U maximizing B bdnf — really are intensity and duration dependent so the harder you go 80% max heart rate for 30 to 40 minutes is one of the most robust ways there's also another really good protocol so this would be 6 minutes of high-intensity imal training where you do about 40c allout intervals separated by some recover y periods”

“I think that the bottom line with with protocols to improve brain dve brain Drive neurotypic factor is intensity and also volume so you know even if you're doing if you're doing a 20 minute work out and you want to be at least like 80% your max heart rate for those 20 minutes more like a Zone 3ish kind of workout right um that's been shown to robustly increase brain Drive neurotropic Factor if you double that to 40 minutes then you get an even more robust increase”

“But you can also do these these hit protocols, right? The one minute on, one minute off. Even doing that for, you know, six times um has been shown to really massively increase brain drive neurotrphic factor.”