So all of those things are important for boosting up your BDNF.

所以所有这些对提高你的 BDNF 都很重要。

The key to this phenomenon is a protein called Brain-Derived Neurotrophic Factor, or BDNF for short.

产生这一现象的原因跟一种名叫“脑源性神经营养因子”的蛋白质（简称 BDNF）有关。

And it's unnecessary anyway, because your brain naturally produces more BDNF when you learn new things and when you exercise.

无论如何，这都是不必要的，因为当你学习新事物和锻炼时，你的大脑自然会产生更多的 BDNF。

One big thing exercise does is it raises your levels of brain derived neurotrophic factor — BDNF.

锻炼的一个很大的作用就是，它能提高你脑源性神经营养因子的水平。

Now, this does not mean that you should go ask your doctor to inject BDNF in your brain – they're probably gonna give you a pretty weird look.

现在，这并不意味着你应该让你的医生给你的大脑注射 BDNF——他们可能会用奇怪的眼神看你。

A 2013 study in the journal of sports science and medicine showed that just 20 to 40 minutes of aerobic exercise increased BDNF in the blood by 32%.

于 2013 年发表在《运动科学与医学杂志》的一项研究表明，只需进行 20 到 40 分钟的有氧运动，血液中的 BDNF 便可增加 32%。