Unlock your Genetic Code Series: Enhancing Brain Neuroplasticity.

PGC1A and Neuroplasticity: Unlocking Brain Health Through Lifestyle

The concept of Brain Neuroplasticity is brandished fervently around in health media these days, but what does it actually mean and more importantly, what can be done about it? Brain Neuroplasticity is how easily the brain can adapt, change and form new neural connections in response to injury, new learned skills or physical and emotional stimuli. However, before you get out your puzzle book or start tap dancing (yes they will help!), lets look at a key gene which heavily influences the adaptivity of your brain.

The PGC1A gene (Peroxisome proliferator-activated receptor gamma coactivator 1-alpha) plays a vital role in the metabolism within cells. While it is most recognised for its influence in the making of mitochondria (the respiration and energy production centres in your cells), recent research has found it is critical in supporting neuroplasticity within the brain.

PGC1A has been shown to influence the expression of brain-derived neurotrophic factor (BDNF), a key molecule involved in neuroplasticity, learning, and memory. By supporting mitochondrial health and promoting BDNF expression, PGC1A powerfully enhances cognitive resilience and brain regeneration, thus preventing neurodegenerative disease states such as Alzheimer's and Parkinson’s disease.

So how can you switch on this gene and reap the brain benefits?

Here are 3 simple lifestyle hacks which significantly upregulate PGC1A expression:

• Fasting: Intermittent fasting or caloric restriction stimulates PGC1A by placing mild metabolic stress on the body. This could simply mean not snacking between meals and overnight or stretching food intervals out longer than 17 hours. Either way, this mild stress can trigger adaptive responses that include mitochondrial biogenesis and increased BDNF. This notably increases neural adaptivity and resilience.

  
  

• Cold Water Exposure: Cold exposure has a multitude of health benefits (see my previous post on Cold Water Swimming!) and one of them is the increased expression of PGC1A. The cold activates brown adipose tissue to create heat and burn calories as well as increases norepinephrine levels, both of which are linked to higher PGC1A activity. Once again, this mild stress boosts mitochondrial function and also supports mood and cognitive clarity.

  
  

• Exercise: Physical activity is perhaps the most potent stimulator of PGC1A. Aerobic (running, cycling, swimming) and resistance (weight training) exercise both elevate PGC1A in the muscles and the brain, leading to an increase in BDNF and improved cognitive function in all areas, especially memory.

Of course, as always, attempting fasting, cold exposure and exercise should be customised to suit your body type, health status as well as lifestyle. Get in touch with Nutrition with Rue for the tailored approach to hacking your genes for health through nutrition. Good guidence goes a long way to catapaulting your towards Total Health Freedom!

REFERENCES

Abu Shelbayeh, O., Arroum, T., Morris, S., & Busch, K. B. (2023). PGC-1α Is a Master Regulator of Mitochondrial Lifecycle and ROS Stress Response. Antioxidants (Basel, Switzerland), 12(5), 1075. https://doi.org/10.3390/antiox12051075

Lifecode GX – Practitioner Education Series. 11.05.20 https://education.lifecodegx.com/snapshots/%2Fvideos%2F527898292

Souder, D.C., McGregor, E.R., Clark, J.P. et al. Neuron-specific isoform of PGC-1α regulates neuronal metabolism and brain aging. Nat Commun 16, 2053 (2025). https://doi.org/10.1038/s41467-025-57363-y

You, W., Knoops, K., Berendschot, T.T.J.M. et al. PGC-1a mediated mitochondrial biogenesis promotes recovery and survival of neuronal cells from cellular degeneration.Cell Death Discov. 10, 180 (2024). https://doi.org/10.1038/s41420-024-01953-0