2 Easy Ways of Boosting the Brain Chemistry

Ten mechanisms of fasting and meditation that can favorably change the brain's biochemistry based on four decades of experience.

The story's title intentionally easy ways because meditation and fasting do not require much effort and do not cost us money. They are free resources for most of us. Meditation and fasting create similar effects of physical exercise on the brain’s biochemicals.

These two traditional and empirically proven practices can favorably impact the body and mind making long-term therapeutic effects on brain health and cognitive performance.

For over four decades, I’ve been reaping the benefits of fasting and meditation for physical and mental health, which cost me nothing.

These practices were initially challenging for my body and mind but became second nature with acceptance, understanding, and persistence.

For example, I fast daily, refrain from food for 22 hours, and eat in two hours. I also perform long-term fasting for up to ten days, usually once a month. I meditate thrice daily for 15 to 20 minutes for physical and mental health reasons.

I reviewed the mechanisms of these traditional methods using credible sources in scientific literature, practiced them in my life, and observed how other people leveraged their power. This story covers theory and practice, reflecting 40 years of experience.

Even though these practices have been used for centuries in various cultures, when I started meditation and fasting in the 1980s, these two topics were controversial in the mainstream as there was limited research.

Naturally, unknowns create fear and anxiety for humans. Once scientists explored the benefits of these two practices empirically, acceptance of them by the mainstream zoomed in.

As documented by Harvard University in 2012, an eight weeks meditation can lead to a better brain based on empirical evidence. And the cognitive benefits of fasting were well documented in MDPI in 2021.

The paradox of fasting and meditation is their short-term stress-inducing nature that lowers the stress in the long term, giving therapeutic benefits to the body and mind.

Unlike some beliefs, not eating for a while and not thinking for half an hour does not shrink the brain. Fasting and meditation put the brain into growth mode, which can prevent neurological and mental disorders.

When fasting, the body creates significant growth hormones and boosts the brain-derived neurotrophic factors. I will cover several more benefits of fasting and meditation in the following sections.

I structured the article into two parts for ten benefits, including six ways of fasting and four ways of meditation, covering both physical and mental health benefits.

Part 1: Impact of Fasting on Brain Chemistry

Fasting has been used for centuries for religious, cultural, and health-related purposes. Recent research has shown that fasting can also lead to changes in brain chemistry, which may contribute to physical and cognitive outcomes.

Research into the cognitive benefits of fasting is solid. Neuroscience, neurobiology, and epigenetics include a large body of knowledge on the benefits of fasting accumulated through empirical studies, cultural practices, and anthropological perspectives.

Using these studies and theoretical frameworks, commercial longevity clinics use fasting to improve health and increase the chance of lifespan.

1 — Gives premium energy to the brain

Fasting can change brain chemistry by producing ketones. They are molecules produced when the body breaks down fat molecules for energy.

Unlike other fat molecules, ketones can cross the blood-brain barrier and provide an alternative energy source for the brain.

β-Hydroxybutyrate (BHB) can improve cognitive function by providing an alternative energy source for the brain during low glucose availability.

As the brain is highly dependent on glucose, creating an alternative energy source puts the brain in a favorable position as a treatment or preventative method, such as increasing cognitive reserves as we age.

When the body lacks sugar or food from carbohydrates or proteins, or receptors cannot utilize glucose due to neural damage, such as in neurodegenerative disorders, the brain can happily use BHB as an energy source.

BHB is a cleaner energy source than glucose because it can produce fewer reactive oxygen species (ROS) than glucose metabolism. In addition, BHB does not cause the formation of advanced glycation end products (AGEs).

Oxidative stress can affect us at a genetic level. ROS are molecules that can damage our cells, causing inflammation and speeding up the aging process. AGEs are associated with metabolic disorders such as diabetes.

Ketone bodies cause these effects via interactions with genes such as TNF-alpha IL-1b and IL-6, and PPAR-gamma. For example, PPAR-gamma regulates gene expression in inflammation and glucose metabolism.

2 — Makes favorable hormonal and neurotransmitter effects

The hormonal effects of fasting, especially on the master hormone insulin, are well documented in the literature.

The critical point is fasting can make the body insulin sensitive and allow the brain to use glucose and ketone bodies more effectively.

In addition, fasting can significantly increase growth hormone to keep lean muscles and boost fat burning, improving metabolism.

Studies have also shown that fasting can increase the production of neurotransmitters like dopamine, norepinephrine, and acetylcholine. These neurotransmitters are associated with improved cognitive function.

3 — Boosts neurogenesis and prevents neurodegeneration

Neurodegenerative diseases cause suffering for many aging people and even younger ones. Mental health conditions such as Alzheimer’s, Parkinson’s, Huntington’s, and depression are examples of brain atrophy.

A viable way to prevent neurodegeneration is activating neurogenesis via the neurotrophin group of growth hormones and creating cognitive reserves.

A well-documented mechanism is increasing BDNF (Brain-Derived Neuro Factor), a signaling protein in the brain that enables plasticity. The BDNF genes produce this unique molecule.

BDNF is active in the hippocampus, the cortex, the basal forebrain, and the cerebrum. Supporting these regions is vital for reducing the risk of neurodegenerative diseases as they help us build new memories.

BDNF also induces a late post-acquisition phase in the hippocampus for the persistence of long-term memory storage. BDNF was observed to be reduced in Alzheimer’s patients.

Neurobiological evidence suggests that “the ketone metabolite β-hydroxybutyrate exerts many neuroprotective functions for the brain. Activation of this molecule is essential for neuroplasticity”.

This study points out that “β-hydroxybutyrate promotes the expression of BDNF in hippocampal neurons under adequate glucose supply.”

In addition, this experimental study points out that “intermittent fasting can increase neurogenesis in the brain following a brain injury like a stroke.”

4 — Makes anti-inflammatory effects

I documented the anti-inflammatory effects of fasting through BHP in a previous article titled Ketosis Can Lower Chronic Inflammation and Improve Metabolic and Mental Health in 6 Ways.

Due to the scope of this post, I will not repeat them here. But to give you an idea, I highlight the critical points of fasting to lower inflammation, and you may check the details in the article if you want to explore them.

1 — Lowering blood glucose levels.

2 — Modifying immune response favorably

3 — Reducing oxidative stress

4 — Inhibiting signaling pathways producing pro-inflammatory molecules

5 — Regulating autophagy and mitophagy

6 — Making neuroprotective effects

5 — Lowers oxidative stress

Oxidative stress is the root cause of mental disorders. Mental health conditions and neurodegenerative diseases such as Alzheimer’s and other dementia types are associated with reactive oxygen species and emotional stress.

Oxidative stress can also lead to inflammation and sleep disorders, leading to neurodegenerative diseases in the long term.

Fasting can lower oxidative stress caused by excessive food consumption leading to elevated sugar and insulin resistance. But ketones like BHB produced by fasting can lower sugar and make the body insulin sensitive.

BHB interacts with genes related to the antioxidant defense system. For example, it can activate the transcription factor Nrf2, a master regulator of the antioxidant response element. This process can reduce ROS levels, neutralize them, and lower oxidative stress.

BHB can increase the expression of the gene encoding for enzymes like superoxide dismutase and catalase. These enzymes might neutralize reactive oxygen species and prevent oxidative stress.

This paper in Nature informs that “The metabolic switch in cellular fuel source is accompanied by cellular and molecular adaptations of neural networks in the brain that enhance their functionality and bolster their resistance to stress, injury, and disease.”

Reviews studies in this paper indicate that reducing oxidative stress by having less food through time-restricted eating might increase lifespan.

This review confirmed strong evidence on calorie intake affecting the risk for neurodegenerative disorders and caloric restrictions creating favorable effects.

6 — Promotes cellular and mitochondrial cleansing

Fasting can trigger autophagy and mitophagy, eliminating damaged cells, viruses, bacteria, pathogens, and harmful proteins from cell membranes.

Studies indicate that fast-mimicking diets, caloric restriction, and time-restricted fasting regimes can activate autophagy and prevent cellular damage.

These natural detoxifying mechanisms can protect the brain from neurodegenerative diseases. In addition, these researchers described how autophagy could be affected by a range of neurodegenerative diseases.

The paper explained how autophagy upregulation might be a therapeutic strategy in various neurodegenerative conditions considering possible pathways and druggable targets that may be suitable for this objective.

As this review paper informs, “evidence from mouse studies demonstrating the normal functions of autophagy as a protective factor against neurodegeneration associated with intracytoplasmic aggregate-prone protein accumulation.”

You can learn more about the effects of autophagy on neurodegenerative diseases from this outstanding paper.

Part 2: Impact of Meditation on Brain Chemistry

Meditation has been used for centuries to improve health and well-being. Recent studies have shown that meditation can also lead to favorable changes in brain chemistry.

As concluded in this review paper, “a growing body of research shows that mindfulness meditation can alter neural, behavioral, and biochemical processes.”

1 — Lowers mental and emotional stress

From my experience, the most noticeable effect of meditation is managing thoughts and regulating emotions by calming the limbic system, particularly by taming the amygdala, an alert system generating fear and anxiety.

Meditation can change brain chemistry by reducing the production of stress hormones such as cortisol and adrenalin. Stress hormones can harm the body if produced excessively and for a prolonged time. Elevated cortisol levels can impair immune function and cause visceral fat gain.

Meditation can reduce stress by activating the parasympathetic nervous system, which is responsible for the rest and digestion response. This response slows the heart rate, improves HRV, lowers blood pressure, and decreases the production of stress hormones.

By activating the parasympathetic nervous system, meditation can counteract the effects of chronic stress and promote relaxation.

You can learn about the role of meditation as a complimentary therapeutic regime for stress-related Neuropsychiatric disorders from this paper.

2 — Produces mood-boosting neurotransmitters

Meditation can lead to changes in brain structure and function, including the growth of new neurons and new connections between neurons. These changes can increase the production of neurotransmitters, leading to an overall increase in well-being.

Observational and interventional studies indicate that meditation can optimize neurotransmitters such as dopamine, serotonin, GABA, and norepinephrine.

Meditation can improve attentional control and reduce mind-wandering. It can also reduce anxiety and boost relaxation via the increase in GABA, serotonin, and dopamine production, inhibiting the activity of neurons associated with the anxiety and stress caused by glutamate.

Meditation can increase the production of endorphins, natural painkillers that can lead to calmness and contentment. By promoting mindfulness and balancing neurotransmitters, meditation can lower pain.

3 — Strengthens the neocortex and calms the amygdala

Numerous studies identified that meditation has positively impacted the brain, including increased gray matter density, enhanced cognitive function, and decreased anxiety and depression.

Regular meditation could increase gray matter volume in the neocortex (regions of the brain associated with attention, learning, and memory). This increase in gray matter may reflect increased synaptic connections and neural activity in these areas.

Meditation can improve connectivity between different brain regions. This increased connectivity might reflect a strengthening of neural networks and better communication between different brain parts.

Studies also indicate that regular meditation can reduce activity in the amygdala. This reduction in activity may reflect a decrease in the intensity of emotional responses to stress and anxiety.

Meditation can also improve connectivity between the amygdala and the prefrontal cortex. This improved connectivity can regulate emotional responses and reduce the impact of negative emotions on behavior.

As explained in this paper, people who engaged in an eight-week mindfulness meditation program showed decreased amygdala volume and reduced activity in response to emotional stimuli.

The paper concludes that “Studies, when examined for the changes in brain waves, also concluded a significant increase in the levels of brain wave activity. Meditation practices can increase the alpha and theta wave activity in the brain's frontal region and result in extensive changes in gamma wave frequency.”

Meditation can enhance neuroplasticity by increasing the production of brain-derived neurotrophic factors (BDNF) like fasting.

4 — Creates epigenetics effects

A 2017 study examined whether meditation might influence the epigenetic clock, a robust and reproducible biomarker of biological aging. This clock is accelerated by cumulative lifetime stress and age-related chronic diseases.

A 2010 study investigated the effects of a 3-month meditation retreat on telomerase activity and two major contributors to the experience of stress, like perceived control and neuroticism.

“The data suggest that increases in perceived control and decreases in negative affectivity contributed to an increase in telomerase activity, with implications for telomere length and immune cell longevity.”

I recently documented the summary of my research on the epigenetic, neurological, and hormonal effects of mindfulness practices on cognitive health.

You can explore the details of the genetic and epigenetic effects of meditation in my article titled Here’s How Meditation Can Impact Our Genes and Neurotransmitters.

Conclusions

Fasting has a prosperous history spanning centuries, with people voluntarily abstaining from food for health and spiritual reasons. Humans survived famines by fasting.

Remarkably, medical professionals have used long-term fasting to cure severe ailments like epilepsy since the 1920s.

Many reputable healthcare clinics employ fasting under medical supervision to treat chronic conditions like diabetes, chronic inflammation, cardiovascular disease, cancers, and dementia, and even for longevity purposes.

Furthermore, intermittent fasting and meditation are widespread among athletes, bodybuilders, and fitness enthusiasts, with people using them for physical and mental health benefits.

I am intrigued by the paradoxical notion of using acute stress-inducing techniques to combat chronic stress, as documented in a previous story titled 6 Practical Steps to Defeat Chronic Stress Creatively.

Fasting and meditation provide controlled stress to the body, with the physical stress of fasting and the mental stress of meditation allowing the brain to survive and thrive.

Contrary to popular belief, not eating for a while doesn’t shrink the brain. Instead, fasting triggers a growth mode in the brain, which may help prevent neurological and mental disorders.

During fasting, the body generates substantial growth hormones and amplifies the brain-derived neurotrophic factors, promoting brain health and well-being. When meditating, the brain produces BDNF and neurotransmitters, boosting our mood.

However, fasting and meditation might not suit everyone for various reasons. For fasting, some people with underlying health conditions require medical supervision by physicians who monitor fundamental health rules, such as maintaining fluids, minerals, and electrolytes.

Meditation might also be risky for people with mental health disorders, as the stress of meditation can aggravate the condition. Therefore support from qualified mental health professionals is vital.

The key takeaway of this story is fasting and meditation, if done correctly, can favorably change brain chemistry, bringing physical and mental health benefits.

The critical point for fasting and meditation is to start slowly and build physical and mental stamina gradually. Fasting and meditation require medical supervision for people with underlying health conditions.

If we could package fasting and meditation as theaurepuetic tools one day, we might substantially reduce the suffering from health conditions.

Thank you for reading my perspectives. I wish you a healthy and happy life.

As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.

ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.

I also wrote about valuable nutrients. Here are the links for easy access:

Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.

Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.

I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on cellular, mitochondrial, metabolic, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.

You might join my six publications on Medium as a writer by sending a request via this link. 25K writers contribute to my publications. You might find more information about my professional background. You may join Medium with my referral link to enjoy unlimited content.