
Memory Foods, Snacks, and Habits
Video | BDNF | Foods to Avoid | BDNF-Boosting Foods, Snacks, and Drinks | Fasting | Ketones | Exercise | Sunlight | Putting it All Together
Brain-Derived Neurotrophic Factor (BDNF) plays a critical role in learning and memory, and its decline is closely associated with mental deterioration, especially in aging and neurodegenerative diseases like Alzheimer’s.
Enhancing BDNF through diet and lifestyle habits has been shown to slow cognitive decline and improve brain function.
This blog post shares how type 2 diabetes factors into a declining level of BDNF and the delicious foods and easy-to-follow lifestyle changes that boost this important growth factor.
Memory Foods and Habits – At-A-Glance
- BDNF is a protein that supports the survival, growth, and maintenance of nerve cells (neurons), helping them to form new connections.
- A diet high in refined carbs and sugar reduces BDNF production.
- Enhancing BDNF through diet and lifestyle habits has been shown to slow cognitive decline and improve brain function.
- Foods and drinks that enhance BDNF include fatty fish, eggs, coffee, green tea, blueberries, and red wine.
- Lifestyle habits that enhance BDNF include fasting, low-carb dieting, exercise, and sunshine exposure.
Memory Foods, Snacks, and Habits [Video]
BDNF
BDNF is a type of growth factor. Specifically, it is a protein that supports the survival, growth, and maintenance of nerve cells (neurons), helping them to form new connections.
BDNF levels tend to decrease as we age, hampering the brain’s ability to adapt, repair itself, and form new memories.

So, this brain-derived neurotrophic factor is a key factor in maintaining cognitive resilience, and age is a key factor in its decline. So, do we have any hope, or is this just a fact of aging we need to accept?
Obviously, the earlier you get started, the more benefits you reap, but there are foods and easy-to-implement lifestyle changes that boost BDNF at any age. And if you are getting a late start, you’ll want to make sure exercise is part of your routine. I will share more on that later in the video. Let’s get started with food.
Foods to Avoid (Alzheimer’s = Type 3 Diabetes)
To understand the foods to eat to increase BDNF, it helps to understand that a diet high in refined carbs and sugar reduces its production, leading to two undesired paths.
We’ve already discussed the first: When your production of BDNF is inadequate, it hampers your ability to form new memories.
The second issue is that decreased levels of BDNF lead to impaired glucose metabolism (1).
This second point links BDNF to diabetes. You may have heard Alzheimer’s disease referred to as Type 3 Diabetes. Type 3 diabetes is not an official medical term, but it does a good job of connecting insulin resistance to brain health.
Just as type 2 diabetes involves the body becoming less responsive to insulin, in type 3 diabetes, brain cells may struggle to respond to insulin. Insulin resistance in the brain can lead to neurodegeneration, which contributes to Alzheimer’s disease.
So, added sugar is a food ingredient to avoid, and avoiding it can be done. However, sugar is a part of most ultra-processed foods and drinks, and these items make up more than 70% of the U.S. food supply. Therefore, the best strategy is to turn back the pages of time and return to eating whole foods and drinking unsweetened drinks.
BDNF-Boosting Foods, Snacks, and Drinks
A diet rich in whole foods and unsweetened drinks stabilizes your blood sugar. So you will start to benefit by locking your focus on eating a low-sugar, low-processed food diet. For additional brain health, include these items.
Fatty Fish
Rich in omega-3 fatty acids, fatty fish like wild-caught salmon, mackerel, anchovies, sardines, and herring promote BDNF production, supporting memory and brain function.
Eggs
Eggs contain DHA and choline. DHA is an omega-3 fatty acid that is essential for brain function, and its ability to raise BDNF levels makes it a powerful nutrient for supporting memory. Choline is a nutrient that your brain and nervous system need to regulate memory and perform many other functions, and eggs are one of the richest sources of choline.
Eggs are traditional breakfast foods but also work as a snack (i.e., hard-boiled or deviled eggs) or as a crustless quiche. The crust is high in the refined carbs that you want to avoid, and there are many recipes available online and in my Family Favorites Cookbook.
Coffee
Unsweetened drinks can also be included in your day, even if they contain caffeine. In fact, the caffeine in coffee stimulates BDNF production and enhances alertness and memory (2).
So, you can keep drinking your morning coffee but also make room through the day for green tea.
Green Tea
Green tea is rich in a specific antioxidant referred to as EGCG (epigallocatechin gallate) that can potentiate BDNF, which means it makes it more effective (3).
Matcha is your best choice of green tea because of how it is grown and prepared. Specifically, matcha is grown in a shaded environment, and the whole leaves are ground into a powder.
The shading increases chlorophyll levels, turning the leaves a deeper shade of green. The more vibrant their color, the more antioxidants they contain, and because the whole leaves are used for the preparation of matcha, you get the full benefits of the plant.
Blueberries
Blueberries provide natural sweetness and are packed with antioxidants that protect the brain and stimulate BDNF production.
When you think of blueberries, the most obvious characteristic is their vibrant color. That rich blue color is caused by a specific group of antioxidants called anthocyanins.
Studies suggest that anthocyanins can cross the blood-brain barrier and exert anti-inflammatory effects on the brain. This reduction in oxidative stress promotes BDNF expression, helping to protect the brain from age-related decline and neurodegenerative diseases like Alzheimer’s (4).

The challenge is that even though blueberries are an excellent source of anthocyanins, it is hard for your body to move them from your digestive system into your bloodstream, where they can be utilized. In other words, they have a low bioavailability when eaten alone.
Fortunately, anthocyanins travel well with fat and protein. It’s almost like fat and protein put anthocyanins in a suitcase and carry them into your body. So, for the most brain benefit, don’t eat blueberries alone. Instead, pair them with sources of fat or protein, such as yogurt or nuts, or have them as a treat after a meal containing those nutrients (5).
Red Wine
To round out our consumables, I will give an honorary mention to red wine. Just like blueberries, red wine gets its vibrant color from the antioxidants it contains, one of which is resveratrol. Resveratrol has been linked to increased BDNF and brain protection.
According to the Mayo Clinic, moderate consumption of alcohol is defined as up to one drink/day for women and up to two drinks/day for men. A drink is defined as 5oz. (148 ml) of red wine.
BDNF & Fasting
We discussed foods and drinks that boost BDNF. It also helps to not eat for periods of time. In other words, practice intermittent fasting.
Intermittent fasting has been shown to increase the production of BDNF (6).
One of the primary mechanisms behind this increase is the production of ketones during fasting periods. When no food has come in for a period of time, the body switches from using glucose to fat as a primary energy source. When fat is metabolized, ketones are produced. Ketones have been linked to enhanced BDNF expression.
BDNF & Ketones
Of course, another way to make ketones is to follow a carbohydrate-restricted, or keto, diet. Ketones, specifically beta-hydroxybutyrate (BHB), act as a signaling molecule in the brain, triggering pathways that increase the expression of BDNF.
Ketones also reduce inflammation in the brain, which is another factor linked to increased BDNF production.
BDNF & Exercise
As we see time and time again when it comes to chronic health conditions, your diet matters – but so does exercise. In fact, if you are late to the game, meaning you are already middle-aged or older and looking to preserve or improve your memory, exercise may be the most important component (7) (8).
Aerobic exercises, such as walking, running, or cycling, have been shown to significantly elevate BDNF levels due to increased oxygen supply and blood flow to the brain.
Resistance training, like weightlifting or bodyweight exercises, promotes muscle protein synthesis and increases levels of insulin-like growth factor-1 (IGF-1), which is linked to higher BDNF expression.
And not only do both forms of exercise enhance BDNF, but they also reduce inflammation and oxidative stress, which are two key factors that diminish BDNF levels with aging.
BDNF & Sunlight Exposure
As I did with red wine, I will give an honorable mention to sunshine. Studies show sunlight is linked to increased levels of vitamin D, improved mood, and higher levels of BDNF.
Experts suggest that just spending 10-20 minutes a day in direct sunlight gives you these benefits.
Putting it All Together
Let’s put this all together in a day-in-the-life scenario for better memory.

You can wake up with coffee or green tea in the morning and then head outside for an early morning walk in the sunshine.
For three days of the week, be sure to add resistance training. If you don’t have equipment or access to a gym, there are plenty of bodyweight workouts on YouTube.
To incorporate 16:8 intermittent fasting, you want to eat all of your calories within an 8-hour eating window. One way to do that is to delay breakfast until 10 AM and finish dinner by 6 PM.
For breakfast, stir blueberries into unsweetened full-fat (4 to 5% milk fat) yogurt or opt for scrambled eggs, which is a more keto-friendly breakfast.
For lunch, a salad topped with salmon, sardines, or herring is a good choice. If you’ve never tried herring, I encourage you to do so; you may be pleasantly surprised at the taste. I shared a great salad recipe called Salmagundi in another blog post that you can check out.
After lunch, you can sip a cup of matcha green tea as an enjoyable way to stop eating.
If you need a snack in the afternoon, hard-boiled or deviled eggs work great. They are not only keto-friendly but also hunger-satisfying, allowing you to comfortably make it to your next meal.
Dinner ideas include a crustless quiche or salmon alongside a non-starchy side dish. Non-starchy vegetables fill your stomach, adding to hunger satisfaction. Examples include asparagus, broccoli, Brussels sprouts, cauliflower, and green beans.
You could opt for meat or chicken. These entrees do not give you a direct BDNF boost, but they are carb-free, so they are keto-friendly and hold your blood sugar stable.
To close your 8-hour eating window, you want to finish eating by 6 PM.
Obviously, everyone’s life is different, and this is just one scenario. But I hope it gives you enough insights into how to combine foods, snacks, and habits to enhance and preserve your memory.
References:
(1) Moosaie, Fatemeh, et al. “Brain-derived neurotrophic factor in diabetes mellitus: A systematic review and meta-analysis.” PLoS One 18.2 (2023): e0268816.
(2) Lao‐Peregrín, Cristina, et al. “Caffeine‐mediated BDNF release regulates long‐term synaptic plasticity through activation of IRS2 signaling.” Addiction Biology 22.6 (2017): 1706-1718.
(3) Gundimeda, Usha, et al. “Green tea catechins potentiate the neuritogenic action of brain-derived neurotrophic factor: Role of 67-kDa laminin receptor and hydrogen peroxide.” Biochemical and biophysical research communications 445.1 (2014): 218-224.
(4) Tran, Phuong HL, and Thao TD Tran. “Blueberry supplementation in neuronal health and protective technologies for efficient delivery of blueberry anthocyanins.” Biomolecules 11.1 (2021): 102.
(5) Shen, Yixiao, et al. “Advanced approaches for improving bioavailability and controlled release of anthocyanins.” Journal of Controlled Release 341 (2022): 285-299.
(6) Seidler, Karin, and Michelle Barrow. “Intermittent fasting and cognitive performance–Targeting BDNF as potential strategy to optimise brain health.” Frontiers in neuroendocrinology 65 (2022): 100971.
(7) Setayesh, Shayan, and Gholam Rasul Mohammad Rahimi. “The impact of resistance training on brain-derived neurotrophic factor and depression among older adults aged 60 years or older: A systematic review and meta-analysis of randomized controlled trials.” Geriatric Nursing 54 (2023): 23-31.
(8) De la Rosa, Adrián, et al. “Long-term exercise training improves memory in middle-aged men and modulates peripheral levels of BDNF and Cathepsin B.” Scientific reports 9.1 (2019): 3337.
About the Author
Becky Gillaspy, DC, is the author of The Intermittent Fasting Guide and Cookbook and Zero Sugar / One Month. She graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.