We’ve been told to build muscle for strength, metabolism, and looks—but the real power of muscle may be in how it protects your brain. While we typically associate muscle with physical performance, science is revealing that muscle tissue also plays a direct role in cognitive health.
Skeletal muscles don’t just move your body—they act like endocrine glands, releasing signaling molecules known as myokines. These molecules, sometimes called “hope molecules,” are released during muscle contractions and travel throughout the body, crossing the blood-brain barrier (BBB) to influence brain function. The result is reduced neuroinflammation, enhanced memory, and a lower risk of cognitive decline.
Your Brain’s Internal Pharmacy
Every time your muscles contract, they release a cascade of chemical messengers, with over 300 different myokines identified so far. These compounds impact everything from mood to metabolism to brain health. Among the most notable are BDNF, irisin, and klotho, each playing a unique role in protecting and enhancing your brain.
BDNF (Brain-Derived Neurotrophic Factor):
Often described as "Miracle-Gro" for your brain, BDNF is essential for neuroplasticity, the process by which your brain adapts, learns, and stores memories. It supports the survival of existing neurons while encouraging the growth of new ones. People with Alzheimer’s disease tend to have lower levels of BDNF, particularly in the hippocampus, a key brain region for memory and learning. Fortunately, exercise, especially aerobic and high-intensity movement, has been shown to significantly increase BDNF levels, helping to preserve and enhance brain function over time.
Irisin
This powerful myokine is released during resistance training and high-intensity workouts. Irisin crosses the BBB and plays several brain-protective roles. It helps clear amyloid-beta plaques and tau tangles, improves insulin signaling in the brain, and reduces neuroinflammation. It’s also been linked to better mitochondrial health and reduced oxidative stress, making it a potent defense against cognitive decline. In animal studies, irisin has even reversed memory impairment caused by neurodegeneration.
Klotho
Nicknamed the "longevity hormone," klotho is another key player in brain resilience. Higher klotho levels are associated with better cognitive function and slower brain aging—even in individuals with genetic risk factors like APOE4. While klotho production is partially genetic, lifestyle makes a difference. Research shows that just 30 minutes of moderate aerobic activity can boost klotho levels by up to 50 percent. This makes movement a meaningful way to activate your body’s built-in longevity pathways.
Why This Matters
We often turn to supplements or brain-training tools to sharpen cognition. But one of the most powerful ways to protect your brain may be right under your skin: muscle. Through the release of myokines like BDNF, irisin, and klotho, regular movement acts like a daily dose of natural brain medicine.
Any time you contract your muscles, you stimulate myokine production—with even greater effects during structured exercise. These protective compounds enhance how you feel and think today and help defend your brain over the long term.
And it doesn’t take extreme measures. Simple, consistent movement such as walking, strength training, or interval workouts can unlock significant cognitive benefits.
The Takeaway
Exercise isn’t just for building strength or burning calories. It’s a potent tool for brain health. Whether you're lifting weights, hiking, dancing, or doing sprints, you’re activating your body’s internal brain pharmacy. These molecules help keep your brain sharp, youthful, and resilient.
If you're ready to take your brain health seriously, consider joining our 12-month Cognitive Performance Program. This immersive experience combines personalized nutrition, lifestyle coaching, and advanced lab testing to sharpen focus, improve memory, and build lasting cognitive resilience.
References
- Delezie J, Handschin C. Endocrine crosstalk between skeletal muscle and the brain. J Exp Biol. 2020;223(Pt Suppl 1):jeb221606. doi:10.1242/jeb.221606
- Lourenco MV, Frozza RL, de Freitas GB, et al. Exercise-linked FNDC5/irisin rescues synaptic plasticity and memory defects in Alzheimer’s models. Nat Med. 2019;25(1):165–175. doi:10.1038/s41591-018-0275-4
- Diniz LP, Matias I, Siqueira M, et al. Irisin improves cognition and reduces pathology in AD mouse models. Nat Commun. 2021;12(1):5321. doi:10.1038/s41467-021-23755-z
- Amaro-Gahete FJ, Navarrete-Villanueva D, Alcazar J, et al. Exercise increases serum Klotho levels in sedentary adults: a randomized controlled trial. Sci Rep. 2022;12(1):15598. doi:10.1038/s41598-022-22123-1