One small Pilates cue + one habit shift for your week.
Hi friends,
Last week we met BDNF, a protein that helps support the brain's ability to learn, adapt, and keep its connections healthy.
This week, the good news: you don't have to chase it. It shows up as a side effect of aerobic movement, the kind that raises your breathing and heart rate, like a brisk walk, a bike ride, or a dance around the kitchen that nobody needs to witness.
Here's what that looks like over time.
The wave: one session (hours)
A single bout of aerobic exercise can temporarily raise BDNF measured in the blood. Higher intensity tends to produce a bigger bump. Then, over the next few hours, it settles back down.
That's a wave: real, lovely, and gone by dinner.
The tide: weeks and months of moving
When movement becomes regular, research suggests the picture shifts. People who exercise regularly tend to show a stronger BDNF response to each new session. In other words, the body seems to get better at making the wave.
The honest summary: one workout is a wave. Regular movement raises the tide.
Because the benefits are a side effect, you don't need a special protocol or a perfect workout. You need to keep being someone who moves.
Your Movement Moment: The Wave & The Tide
Amy has been working on her Pilates practice each week at the studio, and we’ve noticed that extending through her upper back is a challenge. Her homework is simple: a little side-lying stretching and some deep breathing at home.
That’s her wave. A few intentional minutes of movement that she can return to throughout the week.
Her tide? Building greater mobility, supporting a stronger, more upright posture, and helping her move with confidence as she ages.
Your movement habit doesn’t have to be complicated. Sometimes, the smallest practices, repeated consistently, can make a meaningful difference over time.
What’s one small movement you can make part of your week?
See you on the mat,
Amie & Amy
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