The Exercise Molecules That Protect Your Brain

A fascinating new paper caught my attention this week: "Exercise-induced exerkines in multiple sclerosis: Emphasizing the pivotal role of myokines."⁽¹⁾ This research explains why exercise is such a powerful tool for people with MS and anyone who wants to age well.

I'll walk you through the study’s findings about some important molecules your body produces during exercise, and why they're particularly helpful for brain-related conditions. I'll also share practical strategies for fitting exercise into a busy schedule and preventing muscle loss as you age.

Exercise-induced exerkines in multiple sclerosis: Emphasizing the pivotal role of myokines (Brain Research Bulletin, 2025)

This comprehensive review study examined existing research on exercise-induced molecules called exerkines, and their effects on multiple sclerosis. The researchers analyzed studies focusing on myokines — special proteins secreted by contracting skeletal muscle during exercise, including well-known compounds like interleukin-6 (IL-6), brain-derived neurotrophic factor (BDNF), and irisin.⁽¹⁾

The authors noted that while current MS treatments effectively reduce relapse rates, they're less effective against the progressive brain degeneration that develops over time. This gap has created interest in exercise as a complementary therapy.

The review found that exercise triggers the release of beneficial signaling molecules that work through a "muscle-brain axis" to influence MS disease processes. These molecules can reduce neuroinflammation, support remyelination (repair of damaged myelin), and protect against further neurodegeneration. The researchers concluded that exercise shows significant promise as an adjunct therapy for MS management.

I love this paper. I consider exercise a crucial part of any comprehensive MS treatment plan, and the increased interest and study in this area only reinforces my belief: when you exercise, your body produces protective molecules that directly benefit your brain.

How exercise protects your body and brain

Your body produces many different beneficial molecules in response to exercise. These compounds can help reduce the risk of progressive disability that commonly develops for people with MS and other autoimmune conditions. As people age, they're also at risk of losing muscle and becoming increasingly frail, especially if they're less physically active.

The molecules made during exercise come from various organs including your brain, heart, fat tissue, bones, stomach, liver, blood vessels, and muscles. Collectively, these compounds are called exerkines, and they have inflammation-lowering effects across all these organs.

In the brain specifically, exercise stimulates brain derived neurotrophic factor (BDNF), which supports repair of synapses and myelin. Studies show that people with MS who exercise regularly have higher levels of BDNF and lower levels of inflammatory markers like IL-6 and TNF-alpha. The benefits increase with higher exercise intensity and duration.

Your muscles produce several key protective compounds during exercise:

• IL-10: lowers inflammation throughout your body
• IL-15: supports muscle growth and reduces the risk of muscle wasting (sarcopenia). IL-15 also increases natural killer cells, which can slow immune cell aging and reduce your immune system's tendency to attack healthy tissue — particularly beneficial for people with MS
• IGF-1 (Insulin-like growth factor 1): essential for muscle growth and also supports the survival of oligodendrocytes (the cells that make and repair myelin)

Exercise goals for protecting your brain and healthy aging

How much (and what kinds) of exercise should you be doing to get these benefits? For healthy adults and people with MS, the recommendations are the same: 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity per week.⁽²⁾⁽³⁾

Assessing your exercise intensity

You may have a wearable device that tracks different exercise intensities, but you can also use this simple self-assessment to gauge your exercise intensity. I like this approach because it’s simple, but it also keeps you honest (as you get stronger and faster, your thresholds will change):

High intensity: You can't talk comfortably
Moderate intensity: You can talk but can't sing
Low intensity: You can sing while exercising

Which type of exercises and how often

Ideally, your exercise routine will include strength training, cardio, stretching, and balance work. The key is enjoyment — do activities you actually like. Dance, jogging, tai chi, walking with friends, kickboxing, etc. Remember that daily life tasks and steps taken at work count toward your exercise goals.

The ideal mix includes:

• Strength training: 2-3 times per week
• Cardio or endurance training: 2-3 times per week
• Stretching: Daily to reduce muscle stiffness and counter the effects of sitting too many hours each day

You can make this much easier by tucking movement into your workday and home life. Taking a short walk around your office or doing deep knee bends every hour reduces sedentary time and contributes to your goals.

Nutrition to support healthy muscles

You need protein to build muscles. The recommended intake is 0.8 grams per kilogram of ideal body weight. If you're over 60, you need 1.2 grams per kilogram of ideal body weight.

Meat and fish provide complete proteins. If you're vegetarian, combine legumes and grains to get all the essential amino acids your muscles need. Reduce or eliminate added sugars and both sugar-sweetened and artificially sweetened beverages.

Supplements that support muscle

Once you've fine-tuned your diet, consider these evidence-based sports supplements to support your muscles and improve exercise tolerance:

• Creatine: Helps with muscle energy production
• Nitrates: Found in green leafy vegetables and beets
• Caffeine: Can improve exercise performance
• Beta-alanine: Helps boost carnitine and delay muscle fatigue
• Supplemental protein: Can help build muscle mass when consumed after a strength workout

My personal approach

For years I focused entirely on cardio workouts, but now I do strength training three days a week, jog on my treadmill twice a week, and bike on weekends. I do balance training after my showers, followed by impact training including vertical jumps, side-to-side jumps, jumping jacks.

Try to find physical activities that you enjoy, and look for ways to include more steps in your day. I exercise every day but am quite flexible about how many minutes I put in if I have a really busy day. This daily habit has served me well.

When I was 52, I couldn’t even do one pushup. Now, I can do 15. And I’m visualizing my 100-year-old self still doing pushups and strength training and playing with the young people in my life.

What are you visualizing for your future, and how does staying active fit into that?

Learn more about the role of carnitine in supporting mitochondrial health in this article.

Citations

1. Alifarsangi A, Khaksari M, Rajizadeh MA, Zadeh NA, Rafie F. Exercise-induced exerkines in multiple sclerosis: Emphasizing the pivotal role of myokines. Brain Res Bull. 2025;231:111565.
2. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334-59.
3. Kalb R, Brown TR, Coote S, Costello K, Dalgas U, Garmon E, et al. Exercise and lifestyle physical activity recommendations for people with multiple sclerosis throughout the disease course. Mult Scler. 2020;26(12):1459-69.