Nicole Rakowski
Nicole Rakowski
Nicole Rakowski, an accomplished entrepreneur and fitness expert, has risen to prominence at the young age of 32. As the co-founder, Chief Fitness Officer, and Strategic Industry Expert of Fitsentive, she has been recognized for her exceptional contributions in the fitness industry, earning a coveted spot on NYC Journal's Top 40 Under 40 list in 2024.
Rakowski's innovative approach to wellness has revolutionized how individuals engage with fitness through Fitsentive, a cutting-edge fitness app. Beyond her entrepreneurial success, she is a competitive athlete, and published cover model. As an internationally renowned keynote speaker and TED Talk presenter, she is a source of inspiration for aspiring entrepreneurs worldwide.
Despite facing adversity in 2017, Rakowski's resilience propelled her to success. Pursuing a PhD in Health Management at McMaster University, she continues to push boundaries in her field. Committed to promoting health and wellness, she actively shapes government policies and advocates for mental health awareness.
Follow Nicole on Instagram @rakowskinicole
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How Exercise and Myokines Combat Depression Naturally
The Muscle-Brain Connection
In recent years, the link between physical exercise and mental health has garnered significant attention. Emerging research highlights the role of myokines, small proteins secreted by muscles during exercise, in combating depression. These myokines act as natural antidepressants, offering a promising avenue for enhancing mental well-being through physical activity.
Myokines: The Exercise-Activated Proteins That Improve Brain Health and Fight Depression
Myokines are a group of cytokines and other peptides produced and released by muscle fibers in response to muscular contractions. They play a crucial role in mediating the beneficial effects of exercise on various bodily functions, including metabolism, inflammation, and brain health. Key myokines include brain-derived neurotrophic factor (BDNF), insulin-like growth factor-1 (IGF-1), cathepsin B (CTSB), fibronectin type III domain-containing protein 5 (FNDC5)/irisin, L-lactate, and vascular endothelial growth factor (VEGF)1 (Lopez-Ojeda & Hurley, 2025).
How Myokines Reduce Depression Symptoms and Boost Brain Function
Research has shown that myokines can cross the blood-brain barrier and influence brain function. For instance, BDNF is known to support the survival of existing neurons and encourage the growth of new neurons and synapses, which are vital for learning, memory, and overall cognitive function (Lopez-Ojeda & Hurley, 2025). Increased levels of BDNF have been associated with improved mood and reduced symptoms of depression.
Similarly, IGF-1 and VEGF contribute to neurogenesis and neuroprotection, enhancing brain plasticity and resilience against stress. L-lactate, produced during intense exercise, has been found to exert antidepressant effects by increasing the expression of BDNF and other neuroprotective factors (Lopez-Ojeda & Hurley, 2025). L-lactate's role extends beyond just increasing BDNF. It also contributes to the overall neuroprotective environment in the brain:
- Energy Metabolism: L-lactate serves as an alternative energy source for neurons, especially during periods of high demand or metabolic stress (Cai et al. 2022). This helps maintain neuronal function and viability.
- Reduction of Inflammation: Exercise-induced L-lactate can modulate immune responses and reduce inflammation, which is often linked to depression (Carrard et al. 2021).
- Synaptic Plasticity: L-lactate influences the expression of genes involved in synaptic plasticity, such as Arc, Zif268, and c-Fos, which are important for learning and memory (Margineanu et al. 2018).
To put it simply, special cells in the brain called astrocytes release lactate when they are activated by exercise. This lactate is then used by neurons (brain cells) to produce energy and support brain function. These processes are crucial for maintaining a healthy and flexible brain, which in turn improves our mood and cognitive abilities. By understanding these mechanisms, we can better appreciate how regular physical activity benefits both our body and mind, making it an essential part of a healthy lifestyle.
Scientific Studies on Exercise, Myokines, and Mental Health Benefits
A study published in Military Medical Research delves into the complex relationship between immune system dysfunction and mood disorders, highlighting the role of psychoneuroimmunoendocrinology (PNIE) in understanding these connections. The study emphasizes how exercise-induced myokines can modulate immune responses and reduce inflammation, which is often linked to depression (Ortego et al. 2024).
Another review in The Journal of Experimental Biology discusses the protective effects of a physically active lifestyle against various diseases, including depression. The accumulating evidence suggests that regular exercise, through the action of myokines, can significantly improve mental health and reduce the risk of depressive disorders (Pedersen, 2011).
Take Action for Your Mental Health
The evidence is clear: regular physical activity is a powerful tool for enhancing both your physical and mental well-being. By incorporating exercise into your daily routine, you can harness the natural antidepressant properties of myokines and experience improved mood, cognitive function, and overall mental health.
How to Use Exercise to Improve Mental Health
- Set Realistic Goals: Begin with small, achievable goals, such as a 20-minute walk or a short weight training session. Gradually increase the intensity and duration of your workouts as you build your fitness level.
- Find Activities You Enjoy: Whether it's dancing, cycling, swimming, or hiking, choose activities that you find enjoyable and are more likely to stick with.
- Stay Consistent: Consistency is key. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week.
- Join a Community: Exercising with others can boost motivation and make the experience more enjoyable. Consider joining a local fitness program or participating in online workout classes.
- Listen to Your Body: Pay attention to how your body feels during and after exercise. Rest when needed and avoid overexertion.
Conclusion
Embracing an active lifestyle can therefore be a key strategy in maintaining both physical and mental well-being, highlighting the profound impact of the muscle-brain connection. The discovery of myokines and their impact on mental health underscores the importance of regular physical activity. By engaging in consistent exercise, individuals can harness the natural antidepressant properties of myokines, promoting better mood, cognitive function, and overall mental well-being. As research continues to unfold, the muscle-brain connection offers a promising frontier in the fight against depression.
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References:
- Cai, M., Wang, H., Song, H., Yang, R., Wang, L., Xue, X., ... & Hu, J. (2022). Lactate is answerable for brain function and treating brain diseases: energy substrates and signal molecules. Frontiers in Nutrition, 9, 800901. Click Here.
- Carrard, A., Cassé, F., Carron, C., Burlet-Godinot, S., Toni, N., Magistretti, P. J., & Martin, J. L. (2021). Role of adult hippocampal neurogenesis in the antidepressant actions of lactate. Molecular psychiatry, 26(11), 6723-6735. Click Here.
- López-Ojeda, W., & Hurley, R. A. (2025). Myokines and the Brain: A Novel Neuromuscular Endocrine Loop. The Journal of Neuropsychiatry and Clinical Neurosciences, 37(1), A4-4.
- Margineanu, M. B., Mahmood, H., Fiumelli, H., & Magistretti, P. J. (2018). L-lactate regulates the expression of synaptic plasticity and neuroprotection genes in cortical neurons: a transcriptome analysis. Frontiers in molecular neuroscience, 11, 375.
- Ortega, M. A., Fraile-Martinez, O., García-Montero, C., Diaz-Pedrero, R., Lopez-Gonzalez, L., Monserrat, J., ... & Alvarez-Mon, M. (2024). Understanding immune system dysfunction and its context in mood disorders: psychoneuroimmunoendocrinology and clinical interventions. Military Medical Research, 11(1), 80.
- Pedersen, B. K. (2011). Muscles and their myokines. Journal of Experimental Biology, 214(2), 337-346.
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