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Meditation is an ancient practice that has been used for thousands of years to cultivate mental, emotional, and physical well-being. The practice involves training your mind to focus, relax, and become more aware of your thoughts, feelings, and bodily sensations. Meditation has been used by various cultures and spiritual traditions to achieve a range of benefits, from reducing stress and anxiety to increasing focus, creativity, and overall sense of well-being. In recent years, the scientific community has taken a keen interest in the effects of meditation on the brain, and the results have been nothing short of remarkable.
The History of Meditation
Meditation has its roots in ancient Eastern cultures, where it was used as a spiritual practice to achieve enlightenment and inner peace. The practice was first mentioned in the Hindu scriptures, the Vedas, around 1500 BCE. From there, it spread to other Eastern cultures, including Buddhism, Taoism, and Confucianism. In the Western world, meditation was initially met with skepticism, but as the scientific community began to study its effects, it has become increasingly popular as a tool for improving mental and physical health.
The Science Behind Meditation
So, what happens in the brain when we meditate? Research has shown that meditation can alter the structure and function of the brain in several ways. One of the key areas affected by meditation is the prefrontal cortex, which is responsible for decision-making, planning, and problem-solving. Regular meditation has been shown to increase the thickness of the prefrontal cortex, leading to improved cognitive function and better emotional regulation. Meditation also affects the default mode network, which is responsible for our tendency to ruminate and worry. By reducing activity in this network, meditation can help reduce stress and anxiety.
The Benefits of Meditation
The benefits of meditation are numerous and well-documented. Some of the most significant advantages of regular meditation practice include:
Reduced stress and anxiety: Meditation has been shown to decrease the production of stress hormones like cortisol, leading to a sense of calm and relaxation.
Improved sleep: Meditation can help regulate sleep patterns and improve the quality of sleep.
Increased focus and concentration: By training the mind to focus, meditation can improve attention and reduce mind-wandering.
Boosted mood: Meditation has been shown to increase the production of neurotransmitters like serotonin and dopamine, which can help alleviate symptoms of depression.
Improved emotional regulation: Meditation can help us become more aware of our emotions and thoughts, making it easier to manage stress and anxiety.
Types of Meditation
There are many different types of meditation, each with its unique benefits and techniques. Some of the most popular types of meditation include:
Mindfulness meditation: This type of meditation involves paying attention to the present moment, without judgment or distraction.
Loving-kindness meditation: This type of meditation involves cultivating feelings of love, compassion, and kindness towards oneself and others.
Transcendental meditation: This type of meditation involves the use of a mantra to quiet the mind and access a deeper state of consciousness.
Movement meditation: This type of meditation involves combining physical movement, such as yoga or tai chi, with a meditative state of mind.
How to Start a Meditation Practice
Starting a meditation practice can be intimidating, but it’s easier than you think. Here are some tips to get you started:
Start small: Begin with short meditation sessions, such as 5-10 minutes, and gradually increase the duration as you become more comfortable with the practice.
Find a quiet space: Identify a quiet, comfortable space where you can meditate without distractions.
Use a guided meditation: Guided meditations can be a great way to get started, as they provide a gentle and soothing voice to lead you through the practice.
Be consistent: Try to meditate at the same time every day, so it becomes a habit.
The Role of Meditation in Mental Health
Meditation has been shown to have a positive impact on mental health, particularly in the treatment of anxiety and depression. By reducing stress and anxiety, meditation can help alleviate symptoms of these conditions. Additionally, meditation can help improve emotional regulation, which can be particularly beneficial for individuals with borderline personality disorder or post-traumatic stress disorder (PTSD).
The Impact of Meditation on Physical Health
Meditation has also been shown to have a positive impact on physical health. Regular meditation practice has been linked to:
Lower blood pressure: Meditation has been shown to decrease blood pressure and reduce the risk of heart disease.
Improved immune function: Meditation has been shown to boost the immune system, reducing the risk of illness and infection.
Reduced chronic pain: Meditation has been shown to reduce chronic pain by increasing the production of natural painkillers in the brain.
Improved cognitive function: Meditation has been shown to improve cognitive function, particularly in older adults.
Conclusion
Meditation is a powerful tool that can transform your brain and improve your overall well-being. By reducing stress and anxiety, improving emotional regulation, and boosting mood, meditation can have a significant impact on both mental and physical health. With its rich history, scientific backing, and numerous benefits, meditation is an practice that is worth exploring. Whether you’re looking to reduce stress, improve focus, or simply feel more calm and relaxed, meditation is a practice that can help you achieve your goals.
FAQs
Q: What is meditation, and how does it work?
A: Meditation is a practice that involves training your mind to focus, relax, and become more aware of your thoughts, feelings, and bodily sensations. It works by altering the structure and function of the brain, leading to improved cognitive function, emotional regulation, and overall well-being.
Q: What are the benefits of meditation?
A: The benefits of meditation include reduced stress and anxiety, improved sleep, increased focus and concentration, boosted mood, and improved emotional regulation.
Q: How do I start a meditation practice?
A: Start by finding a quiet space, using a guided meditation, and beginning with short sessions. Be consistent and try to meditate at the same time every day.
Q: Can meditation help with mental health conditions?
A: Yes, meditation has been shown to have a positive impact on mental health, particularly in the treatment of anxiety and depression.
Q: Can meditation improve physical health?
A: Yes, meditation has been linked to lower blood pressure, improved immune function, reduced chronic pain, and improved cognitive function.
Q: How long does it take to see the benefits of meditation?
A: The benefits of meditation can be seen after just a few weeks of regular practice, but consistent practice is necessary to experience long-term benefits.
Q: Can anyone meditate?
A: Yes, anyone can meditate, regardless of age, background, or experience. Meditation is a practice that can be adapted to suit individual needs and goals.
Most people associate the sex hormones with puberty and reproduction. But estrogen, testosterone, and progesterone serve a much greater purpose in human health.
Numerous studies demonstrate how the sex hormones act like a master switch for every organ and tissue of the body, regulating cognitive function, mood, sleep, and all the neurotransmitters. In fact, brain health hinges completely on hormonal balance.
Neuroscientific researchers have identified thousands of receptors in various brain regions for testosterone, progesterone, and estrogen. These hormones manage the flow of the “feel good” biochemical messengers, including serotonin, dopamine, oxytocin, and endorphins. The neurotransmitters, or “happiness hormones,” signal every brain cell to perform its specific job.
Sex hormones regulate brain functions through neurotransmitters. (Illustration by Andrade Design, California/Andradedesign.com)
As people age, hormonal imbalances can result in cognitive disorders, neurodegenerative diseases, memory loss, mental health conditions, sleep disruption, and neurotransmitter imbalances that often lead to dementia and depression.
Think of the sex hormones like a remote-control device influencing every thought, movement, behavior, action, and emotion. If the buttons don’t operate, neither will the main screen, and the hormones go haywire. This, in turn, can deteriorate brain health and lead to Alzheimer’s (AD, especially in women as their hormone levels drop when entering menopause.
According to a 2023 Columbia University Irving Medical Center study, a woman’s risk for developing AD is one in five versus one in ten for a man. The Alzheimer’s Society reports that more than 65 percent of AD patients are women over 45.
Numerous studies dating over 30 years provide scientific proof for the role of estrogen, progesterone, and testosterone replacement therapy in preventing AD and other neurodegenerative conditions. A 2024 collaboration concluded: “Multiple lines of evidence suggest that loss of estrogens in the aging brains of both women and men may play a significant role in the cognitive decline associated with AD.”
While it’s no secret that hormones protect the brain, doubt and confusion prevail among some researchers who still question the role and use of hormones in cognitive well-being. Few identify the difference between synthetic hormones and the natural bioidentical kind, similar to those produced by the body.
Unlike pellets, pharmaceutical hormone pills, patches, creams, gels, and sublinguals result in rollercoaster surges that lack the efficacy of pellets to sustain the 24-7 support that neurotransmitters require.
Further research shows that the hormone delivery method makes all the difference, with subcutaneous pellets maintaining the optimal physiological hormone levels necessary to protect the brain from AD and other diseases.
A 2025 report in the New York Times, “Sex Hormones Are Brain Hormones. What Does This Mean for Treating Brain Diseases?” states: “A growing understanding of how reproductive hormones sculpt the brain could transform the management of neurological conditions.”
Despite all the reports and evidence, why are scientists still struggling to correlate hormones and the brain?
One visionary medical team already connected the dots over 30 years ago, pioneering a safe, effective method for body and brain health. CarolAnn Tutera, president and CEO of SottoPelle®/Tutera Medical®, co-founded the company with her late husband, Dr. Gino Tutera, a medical pioneer renowned for his groundbreaking innovations using bioidentical hormone pellets.
Backed by 87 years of scientific research and slipped under the skin, subcutaneous pellets demonstrate the greatest efficacy in penetrating the blood-brain barrier for consistent hormone distribution.
The Tuteras began using pellet therapy over a decade ago to treat patients with Parkinson’s, Alzheimer’s, and other neurodegenerative symptoms, including former NFL players with concussions.
Now, CarolAnn continues this medical legacy by collaborating with neuroscientific researchers at the Amen Clinics for a new study tracking how pellet therapy may improve brain health and prevent debilitating diseases.
Sleep isn’t just downtime for the body—it’s an active, complex process essential for health and well-being. Every night, the brain undergoes remarkable activity that restores energy, consolidates memories, and supports nearly every system in the body. Understanding the science of sleep helps explain why sleep matters and why poor sleep quality can negatively impact both physical and mental health. From brain waves to body repair, brain and sleep cycles reveal how rest fuels our mental clarity, emotional balance, and long-term vitality. This article provides a science-based look at how sleep works, why it’s essential, and how improving its quality can enhance overall wellness.
What Is the Science of Sleep?
The Science of Sleep explains how sleep is a natural biological process controlled by the brain and body’s circadian rhythm. This internal clock regulates when we feel awake or tired. It consists of distinct stages that cycle throughout the night. Each cycle typically lasts 90 minutes and includes both non-REM (rapid eye movement) and REM sleep.
During non-REM sleep, the body transitions from light to deep sleep. In the deepest stage, brain waves slow, muscles relax, and tissue repair occurs. Growth hormones are released, helping restore energy and support immune function. In contrast, REM sleep is characterized by vivid dreams and heightened brain activity, similar to wakefulness. This stage is crucial for memory processing and emotional regulation.
Understanding these cycles highlights why fragmented or insufficient sleep interferes with the body’s natural repair and mental processing systems. Each stage serves a specific biological purpose, and missing any of them disrupts the full benefits of rest.
Why Does Sleep Matter for Health?
Scientific research shows that quality sleep supports nearly every aspect of physical and mental health. During deep sleep, the body repairs tissues, strengthens the immune system, and balances hormones that regulate appetite and metabolism—explaining why lack of rest often leads to fatigue, poor focus, and weight gain. Sleep is also vital for memory consolidation, as the brain organizes and stores information during rest, improving learning and problem-solving.
Emotionally, good sleep enhances mood and helps manage stress. A well-rested brain is more resilient and better equipped to handle daily challenges, while chronic sleep deprivation has been linked to anxiety, depression, and slower cognitive function.
How Do Brain and Sleep Cycles Work Together?
Each sleep cycle includes three main stages: light sleep, deep sleep, and REM sleep.
Light Sleep: The transitional stage between wakefulness and deeper rest. The body begins to slow down, heart rate decreases, and muscles start to relax.
Deep Sleep: Often called restorative sleep, this stage is when the body repairs tissues, builds bone and muscle, and strengthens the immune system. It’s also when energy stores are replenished.
REM Sleep: The stage most associated with dreaming. The brain is highly active, processing emotions and consolidating memories. It’s vital for learning, creativity, and emotional health.
These stages repeat multiple times each night, forming complete sleep cycles. Missing out on deep or REM sleep due to interrupted rest prevents the body and brain from completing essential restorative processes. Regular, uninterrupted cycles are key to maintaining mental sharpness and overall vitality.
What Are the Consequences of Sleep Deprivation?
Sleep deprivation—whether from late nights, stress, or inconsistent schedules—has wide-reaching effects on health. In the short term, it leads to fatigue, poor concentration, and irritability. Over time, it can contribute to serious health problems.
Research links chronic inadequate sleep to increased risks of heart disease, obesity, diabetes, and weakened immune function. The body’s metabolism slows, blood sugar regulation worsens, and inflammation increases. In the brain, lack of rest disrupts neural communication, impairing decision-making and reaction times.
Beyond physical health, sleep deprivation also affects mood and cognitive performance. It heightens emotional reactivity and lowers the ability to handle stress. Public health experts now consider poor sleep a growing epidemic, emphasizing its impact on productivity, safety, and mental wellness.
How Can You Improve Sleep Quality?
Improving sleep starts with consistent habits and a restful environment. Going to bed and waking up at the same time every day helps regulate your circadian rhythm, while avoiding screens an hour before sleep prevents blue light from disrupting melatonin production. A cool, dark, and quiet bedroom also promotes relaxation. Limiting caffeine and alcohol, along with creating a calming bedtime routine—such as reading or light stretching—can further enhance sleep quality.
Beyond lifestyle adjustments, science supports other effective ways to improve rest. Regular exercise, stress management, and mindfulness practices help balance the body’s natural sleep-wake cycle. Nutrition also plays a role—magnesium-rich foods and balanced meals contribute to better hormone regulation and deeper sleep. As research advances, sleep-tracking apps and wearable devices now help individuals monitor their sleep patterns and discover personalized strategies for more restorative rest.
Conclusion
Sleep is one of the body’s most powerful healing mechanisms. Each night, the brain and body engage in essential processes that regulate emotion, metabolism, and immunity. Without adequate sleep, even the healthiest lifestyle can’t fully support long-term well-being.
Understanding the science of sleep underscores its role as the foundation of good health. By maintaining consistent sleep habits, managing stress, and supporting your body’s natural cycles, you can improve both your mind and your body. Prioritizing rest isn’t just self-care—it’s science-backed health care that keeps you functioning at your best.
Frequently Asked Questions
1. What happens to your brain during sleep?
During sleep, the brain processes memories, removes toxins, and restores energy. Neural connections are strengthened, improving focus and learning.
2. How many hours of sleep do adults need?
Most adults require 7–9 hours of quality sleep per night to maintain cognitive function and physical health.
3. Why is REM sleep important?
REM sleep supports emotional stability, creativity, and memory processing. Skipping it can lead to irritability and reduced learning ability.
4. Can poor sleep affect your physical health?
Yes. Chronic sleep deprivation is linked to obesity, heart disease, diabetes, and immune dysfunction due to hormonal and metabolic imbalances.
What effects do fasting and a plant-based diet have on TBI and migraines?
An uncontrolled and unpublished study purported to show a beneficial effect of fasting on migraine headaches, but fasting may be more likely to trigger a migraine than help it. In fact, “skipped meals are among the most consistently identified dietary triggers” of headaches in general. In a review of hundreds of fasts at the TrueNorth Health Center in California, the incidence of headache was nearly one in three, but TrueNorth also published a remarkable case report on post-traumatic headache.
The U.S. Centers for Disease Control and Prevention (CDC) estimates that more than a million Americans sustain traumatic brain injuries (TBIs) every year. Chronic pain is a common complication, affecting perhaps three-quarters of those who suffer such an injury. There are drugs, of course, to treat post-traumatic headache. There are always drugs. And if drugs don’t work, there is surgery, cutting the nerves to the head to stop the pain.
What about fasting and plants? A 52-year-old woman presented with a highly debilitating, difficult-to-manage, unremitting, chronic post-traumatic headache. And when I say chronic, I mean chronic; she experienced pain for 16 years. She then achieved long-term relief after fasting, followed by an exclusively plant-foods diet, free of added sugar, oil, or salt.
Before then, she had tried drug after drug after drug after drug after drug—with no relief, suffering in constant pain for years. Before the fast, she started out in constant pain. Then, after the fast, the intensity of the pain was cut in half, and though she was still having daily headaches, at least there were some pain-free periods. Six months later, she tried again, and eventually her headaches became mild, lasting less than ten minutes, and infrequent. She continued that way for months and even years, as you can see below and at 1:45 in my video Fasting for Post-Traumatic Brain Injury Headache.
Now, of course, it’s hard to disentangle the effects of the fasting from the effects of the whole food, plant-based diet she remained on for those ensuing years. You’ve heard of analgesics (painkillers). Well, there are some foods that may be pro-algesic (pain-promoting), such as foods high in arachidonic acid, including meats, dairy, and eggs. So, the lowering of arachidonic acid—from which our body makes a range of pro-inflammatory compounds—may be accomplished by eating a more plant-based diet. So, maybe that contributed to the benefit in the fasting case, since many plant foods are high in anti-inflammatory components. In terms of migraine headaches, more plant foods and less animal foods may help, but you don’t know until you put it to the test.
Researchers figured a plant-based diet may offer the best of both worlds, so they designed a randomized, controlled, crossover study where those with recurrent migraines were randomized to eat a strictly plant-based diet or take a placebo pill. Then, the groups switched. During the placebo phase, half of the participants said their pain improved, and the other half said their pain remained the same or got worse. But, during the dietary phase, they almost all got better, as you can see here and at 3:11 in my video.
During that first phase, the diet group experienced significant improvements in the number of headaches, pain intensity, and days with headaches, as well as a reduction in the amount of painkillers they needed to take. In fact, it worked a little too well. Many individuals were unwilling to return to their previous diets after they completed the diet phase of the trial, thereby refusing to complete the study. Remember, the participants were supposed to go back to their regular diets and take a placebo pill, but they felt so much better on the plant-based diet that they refused. We’ve seen this with other trials, where those trying plant-based diets felt so good, they often refused to abandon them, harming the study. So, plant-based diets can sometimes work a little too well.
When things don’t go according to plan, it’s easy to spot all the ways things have gone wrong. This gratitude practice is designed to change that.
When we find ourselves in a rut, it becomes easier to focus on what’s wrong and minimize what’s right. This gratitude practice is designed to change that; its aim is to amplify the experience of optimism. Hundreds of studies show that this simple shift leads to enhanced mood, better relationships, and even enhanced physical health.
A 10-Minute Gratitude Practice to Notice, Shift, and Rewire
Audio recorded by Priti Patel.
1. Begin by finding a comfortable seat, your eyes can either be closed or open with a soft gaze for this practice. Be sure that you’re sitting comfortably and to the best of your ability, see if you can sit with a straight spine. To find that perfect point of balance, you might sway back and forth as well as side to side until you find your ideal seat. Feel your body settle.
2. Now, take a few slow breaths. Let go of any attempt to control or shape the breath. Let it move in and out naturally. Allow yourself to relax and let go of any tension or stress. Feel a sense of relaxed alertness, grounded yet present.
3. Start by noticing. Notice your current state of mind. What’s the current tone of mood? How are you feeling right now in this moment? See if you can simply notice with no judgments of good or bad.
4. Now, let’s shift by taking an inventory of all that you have in your life to be grateful for. Feel gratitude for the people and circumstances that led you to this moment here today. Offer gratitude to your parents and your grandparents. Feel gratitude for the opportunities you’ve had in life, education, travel and work experience.
5. Consider the health of your mind and body. Offer gratitude for the health of your body. Feel grateful for your mind and intellect. Feel your appreciation for the talents and skills you have. Now, consider your gratitude for the people in your life. Offer your gratitude to your immediate family members. Feel gratitude for your extended family. Feel appreciation for your coworkers and friends. Extend gratitude toward the mentors in your life who helped you grow into the person you are today.
6. Now, consider your gratitude for the earth. For water. Food. And the air that you breathe in every single day. And now, simply choose the one thing that you feel most grateful for in this moment. Relax every muscle in your body.
7. Let’s go deeper into the experience of gratitude through a short visualization. Begin by bringing to mind someone in your life who you care for deeply. A parent. A spouse. A child. Or a close friend. Imagine them in your mind’s eye. And recall a moment when you felt a particularly strong sense of connection with this person. This moment could be recent or in the distant past. Allow your mind to go back to this sacred moment of connection. Remember where you were. Picture the scene, the location, the people, the time of day, anything else that you see.
8. See if you can go back to what you were feeling in that moment. Love presence, contentment, or true connection. Notice any sensations or emotions that arise in your mind and body. And see if you can let go of any judgments. Good or bad. Try not to analyze. Simply allowing whatever you are feeling to come and go.
9. Focus on one aspect of this moment that you feel particularly grateful for. The person. The setting. Your emotional state. And let this experience of gratitude flood your entire mind and body. Take just a few more breaths. Continue to focus on this one quality of gratitude.
10. Let’s rewire the benefits of this practice. Savor this experience of gratitude for just 15 seconds. Really let it sink in. When you’re ready, open your eyes fully. Slowly come back into the room. Move any parts of your body that might feel stiff.
11. And as you go through the rest of your day, consider expressing your appreciation for the person you chose in this practice, it could be a text, an email, a card or simply a mental wish for them. Then notice how this expression of gratitude changes your day.
Practicing gratitude has incredible effects, from improving our mental health to boosting our relationships with others. Explore ways you can be more appreciative in our mindful guide to gratitude. Read More
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The global medical robotics market is undergoing exponential growth. According to Frontiers, the sector was valued at approximately US$27.7 billion in 2023, with projections reaching US$127 billion by 2033, expanding at a CAGR of 16.5%.
Adoption is most prominent in North America and Europe. In 2023, Europe alone had over 3,500 surgical robotic systems and performed more than 280,000 robotic surgeries, according to MarketGrowthReports.
That future has now reached Southeast Asia. In July, 2025, Vinmec Central Park International Hospital in Ho Chi Minh City performed Vietnam’s first robotic-guided brain surgery on a pediatric patient with drug-resistant epilepsy, signaling a breakthrough for the region’s neurosurgical capabilities.
A Precision-Based Intervention in Pediatric Epilepsy
The patient, B.Q.K., a 9-year-old boy from Hanoi, had suffered from epilepsy since 2021. Despite undergoing multiple treatment regimens across Vietnam and abroad, his condition remained refractory, sometimes experiencing dozens of seizures per day. For five years, his family had been searching for a definitive treatment.
That breakthrough came in 2025. On June 17, 2025, under the leadership of Dr. Truong Van Tri, with support from Japanese epilepsy specialist Assoc. Prof. Dr. Shunsuke Nakae, the surgical team successfully applied stereo-electroencephalography (SEEG) using the AutoGuide™ robotic guidance system. This marks the first-ever use of robotic SEEG for a pediatric patient in Vietnam.
Vinmec made the life-changing breakthrough possible for the young boy.
The AutoGuide™ robot enabled precise electrode implantation into high-risk brain areas. These included the orbitofrontal cortex and inferior frontal gyrus—regions dense with blood vessels and neural pathways. Using 3.0 Tesla MRI and multi-channel EEG, doctors visualized brain activity, mapped the seizure focus, and performed a minimally invasive resection.
“For the first time, we achieved a near-perfect outcome in pediatric epilepsy surgery thanks to AutoGuide™. This is a critical milestone, especially for young patients who are highly vulnerable to major brain surgery,”said Dr. Tri.
The patient reported no neurological deficits post-surgery and has since resumed normal activities. His seizure frequency decreased by over 95%, reflecting both the efficacy and safety of the procedure.
Technology-Driven Medical Excellence
According to the World Health Organization (WHO), 30% of epilepsy patients are drug-resistant, with surgery often being their best option. Yet in children, localizing the seizure-causing brain zone is especially difficult, as conventional EEG, PET, or MRI frequently yield inconclusive results.
Robotic SEEG addresses these limitations by offering real-time, sub-millimeter accuracy, reduced invasiveness, and faster recovery times. With this breakthrough, Vinmec Central Park becomes one of the few hospitals in Asia capable of performing robotic pediatric SEEG. Recognized as Vietnam’s leading private hospital system for international patients, the robotic epilepsy surgery also reflects Vinmec’s broader strategy of developing centers of excellence.
Vietnam’s neurological care is progressing, bringing national standards closer to global benchmarks.
We can raise BDNF levels in our brain by fasting and exercising, as well as by eating and avoiding certain foods.
There is accumulating evidence that brain-derived neurotrophic factor (BDNF) may be playing a role in human depression. BDNF controls the growth of new nerve cells. “So, low levels of this peptide could lead to an atrophy of specific brain areas such as the amygdala and the hippocampus, as it has been observed among depressed patients.” That may be one of the reasons that exercise is so good for our brains. Start an hour-a-day exercise regimen, and, within three months, there can be a quadrupling of BDNF release from our brain, as seen below and at 0:35 in my video How to Boost Brain BDNF Levels for Depression Treatment.
This makes sense. Any time we were desperate to catch prey (or desperate not to become prey ourselves), we needed to be cognitively sharp. So, when we’re fasting, exercising, or in a negative calorie balance, our brain starts churning out BDNF to make sure we’re firing on all cylinders. Of course, Big Pharma is eager to create drugs to mimic this effect, but is there any way to boost BDNF naturally? Yes, I just said it: fasting and exercising. Is there anything we can add to our diet to boost BDNF?
Higher intakes of dietary flavonoids appear to be protectively associated with symptoms of depression. The Harvard Nurses’ Health Study followed tens of thousands of women for years and found that those who were consuming the most flavonoids appeared to reduce their risk of becoming depressed. Flavonoids occur naturally in plants, so there’s a substantial amount in a variety of healthy foods. But how do we know the benefits are from the flavonoids and not just from eating more healthfully in general? We put it to the test.
Some fruits and vegetables have more flavonoids than others. As shown below and at 1:51 in my video, apples have more than apricots, plums more than peaches, red cabbage more than white, and kale more than cucumbers. Researchers randomized people into one of three groups: more high-flavonoid fruits and vegetables, more low-flavonoid fruits and vegetables, or no extra fruits and vegetables at all. After 18 weeks, only the high-flavonoid group got a significant boost in BDNF levels, which corresponded with an improvement in cognitive performance. The BDNF boost may help explain why each additional daily serving of fruits or vegetables is associated with a 3 percent decrease in the risk of depression.
What’s more, as seen here and at 2:27 in my video, a teaspoon a day of the spice turmeric may boost BNDF levels by more than 50 percent within a month. This is consistent with the other randomized controlled trials that have so far been done.
Nuts may help, too. In the PREDIMED study, where people were randomized to receive weekly batches of nuts or extra-virgin olive oil, the nut group lowered their risk of having low BDNF levels by 78 percent, as shown below and at 2:46.
And BDNF is not implicated only in depression, but schizophrenia. When individuals with schizophrenia underwent a 12-week exercise program, they got a significant boost in their BDNF levels, which led the researchers to “suggest that exercise-induced modulation of BDNF may play an important role in developing non-pharmacological treatment for chronic schizophrenic patients.”
What about schizophrenia symptoms? Thirty individuals with schizophrenia were randomized to ramp up to 40 minutes of aerobic exercise three times a week or not, and there did appear to be an improvement in psychiatric symptoms, such as hallucinations, as well as an increase in their quality of life, with exercise. In fact, researchers could actually visualize what happened in their brains. Loss of brain volume in a certain region appears to be a feature of schizophrenia, but 30 minutes of exercise, three times a week, resulted in an increase of up to 20 percent in the size of that region within three months, as seen here and at 3:46 in my video.
Caloric restriction may also increase BDNF levels in people with schizophrenia. So, researchers didn’t just have study participants eat less, but more healthfully, too—less saturated fat and sugar, and more fruits and veggies. The study was like the Soviet fasting trials for schizophrenia that reported truly unbelievable results, supposedly restoring people to function, and described fasting as “an unparalleled achievement in the treatment of schizophrenia”—but part of the problem is that the diagnostic system the Soviets used is completely different than ours, making any results hard to interpret. There was a subgroup that seemed to correspond to the Western definition, but they still reported 40 to 60 percent improvement rates from fasting, but fasting wasn’t all they did. After the participants fasted for up to a month, they were put on a meat- and egg-free diet. So, when the researchers reported these remarkable effects even years later, they were for those individuals who stuck with the meat- and egg-free diet. Evidently, the closer the diet was followed, the better the effect, and those who broke the diet relapsed. The researchers noted: “Not all patients can remain vegetarian, but they must not take meat for at least six months, and then in very small portions.” We know from randomized controlled trials that simply eschewing meat and eggs can improve mental states within just two weeks, so it’s hard to know what role fasting itself played in the reported improvements.
A single high-fat meal can drop BDNF levels within hours of consumption, and we can prove it’s the fat itself by seeing the same result after injecting fat straight into our veins. Perhaps that helps explain why increased consumption of saturated fats in a high-fat diet may contribute to brain dysfunction—that is, neurodegenerative diseases, long-term memory loss, and cognitive impairment. It may also help explain why the standard American diet has been linked to a higher risk of depression, as dietary factors modulate the levels of brain-derived neurotrophic factor.
Every year on July 1, thousands of newly minted doctors across the United States begin their medical residencies, which is a critical next step in their training that allows them to put their academic knowledge to practical use. For many, this transition follows years of intense preparation, such as undergraduate education, medical school, board examinations, and a challenging application process. According to the National Resident Matching Program (NRMP), the 2024 Match saw more than 50,000 applicants vying for approximately 41,000 positions, which shows the competitive nature of medical residency placements in the United States.
Residency candidates are assessed on a range of criteria, including their United States Medical Licensing Examination (USMLE) Step scores, letters of recommendation, and personal statements. International medical graduates (IMGs) face additional challenges, such as navigating ECFMG certification and competing for a limited pool of positions designated for non-US graduates. Despite these hurdles, IMGs make up a crucial segment of the American healthcare system, comprising more than 25 percent of the physician workforce, according to the American Medical Association.
To meet the needs of these applicants, several organizations have stepped in to help thousands of medical school students and graduates prepare for and achieve their dream residency or fellowship. Residents Medical, headquartered in Los Angeles, California, plays a unique role in this space by helping medical students and graduates on their path to becoming residents and fellows in the United States. Through a combination of personalized mentorship, application enhancement strategies, and interview preparation techniques, the organization has worked to expand access to residency and fellowship programs, particularly in areas experiencing workforce shortages.
Residency training itself can vary widely depending on specialty, institution, and geographic location. Psychiatry, for instance, has emerged as one of the fields most in need of new practitioners. The Health Resources and Services Administration projects a shortage of up to 31,000 psychiatrists by 2030, fueled by increased mental health awareness and provider retirement. New residency programs are being developed in response to these needs, often through collaborations between clinical facilities and academic partners.
This July, a new ACGME-accredited psychiatry residency program officially opens its doors at Brain Health USA in Los Angeles, California. Developed with support from Residents Medical Consultancy, Brain Health USA’s Psychiatry program will help prepare physicians to meet the growing demand for mental healthcare while also reinforcing quality and compliance through accredited standards. The start of Brain Health’s new psychiatry program marks a moment in the field of graduate medical education, where mental health services have increasingly become a priority across policy and practice.
“The country has never needed more mental health professionals than it does right now,” said Dr. Michael Everest, Founder, Chairman, & Chief Academic Officer of Residents Medical and Founder and Chairman Emeritus of the Everest Family Foundation. “Supporting a psychiatry residency at Brain Health USA allows us to help both patients and physicians at a time when access to behavioral healthcare is an urgent concern.”
“This residency represents what we strive for, which is creating educational pathways that serve underserved communities while fostering excellence in medical training,” added Dr. Everest. “Every new GME program is an opportunity to support the next generation of healthcare professionals with tools that meet today’s challenges.”
As the July 1 start date marks a transition for new medical residents across the country, the start of this new psychiatry residency in Los Angeles serves as a milestone and a signal. It reflects the realities of healthcare today, where mental health, educational support, and systemic access must all be addressed in tandem. Through targeted development and a commitment to quality, organizations like Residents Medical are helping reshape the journey into residency.
