12/31/2025
Importance of movement/exercise…it seems to be a no brainer for me but knowing the biochemistry and physiology behind it is fascinating! The more we know the better we become…so who wants to take on the movement challenge this year?
Let’s change from most Americans being sedentary to a healthy nation again!
Run, walk, bike, swim, Zumba I dont care get moving !
You might not feel it happening, but every time you clip in and ride, your body is quietly defending your brain.
For years we've known that cycling keeps our hearts strong and our legs powerful. But new research reveals something far more profound. When you ride, your muscles release a hormone called irisin that crosses into your brain, stimulates the growth of new neurons, and actively fights the processes that lead to Alzheimer's disease.
Scientists at Harvard's Stem Cell Institute recently confirmed what many of us have sensed for years. Movement isn't just good for the body. It's medicine for the mind.
Here's what happens beneath the surface of every ride.
As your legs turn the pedals, your muscle fibers produce a protein called FNDC5. That protein is then cleaved into irisin, a hormone that enters your bloodstream and crosses the blood-brain barrier. Once inside your brain, irisin goes to work in the hippocampus, the region responsible for learning and memory.
In animal studies, researchers found that irisin boosts the production of brain-derived neurotrophic factor, or BDNF. Think of BDNF as fertilizer for your brain. It encourages the growth of new neurons, strengthens the connections between them, and protects existing brain cells from damage.
Even more striking, when scientists blocked irisin in mice, the cognitive benefits of exercise vanished. When they increased irisin levels in mice with Alzheimer's-like symptoms, memory improved and brain inflammation decreased. The hormone didn't just correlate with better brain health. It caused it.
Human studies are still early, but the findings are promising. Post-mortem analyses of human brains show that people with Alzheimer's have lower levels of irisin than healthy individuals. And in small trials, people who exercised regularly showed measurable increases in circulating irisin, along with better cognitive performance.
The implications are staggering.
We're not just riding to stay fit. We're riding to stay sharp. To remember the names of our grandchildren. To hold onto our independence as we age. To protect the very essence of who we are.
And unlike experimental drugs or unproven supplements, this intervention is free, accessible, and something many of us are already doing. You don't need a prescription. You don't need a lab. You just need a bike and the willingness to ride it regularly.
The evidence suggests that consistency matters more than intensity. Whether you're hammering intervals or enjoying a steady spin through the countryside, your muscles are producing irisin. The key is to keep showing up, week after week, because the protective effects accumulate over time.
So the next time someone asks why you spend so much time on your bike, you can tell them this. You're not just chasing fitness or burning calories. You're building a fortress around your brain. You're investing in decades of clear thinking, sharp memory, and the ability to live fully and independently.
Every pedal stroke is a deposit into your cognitive future.
And that might be the most powerful reason to ride.
Studies referenced:
• Wrann, C.D., et al. (2013). "Exercise induces hippocampal BDNF through a PGC-1α/FNDC5 pathway." Cell Metabolism, 18(5), 649-659.
• Lourenco, M.V., et al. (2019). "Exercise-linked FNDC5/irisin rescues synaptic plasticity and memory defects in Alzheimer's models." Nature Medicine, 25(1), 165-175.
• Islam, M.R., et al. (2021). "Exercise hormone irisin is a critical regulator of cognitive function." Nature Metabolism, 3(8), 1058-1070.
• Belviranli, M., & Okudan, N. (2022). "Exercise-induced hormone irisin protects against neuronal injury via activation of Akt and ERK1/2 signaling pathways in Alzheimer's disease." Frontiers in Psychiatry, 13, 967683.
