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Hi Friends!
I’m back for this Friday edition of my email, dedicated to fitness.
This week, I listened to the most impactful podcast on the importance of exercise for your brain (specifically Alzheimer’s prevention), that I’ve EVER listened to.
Perhaps it’s my stage of life that it resonated so much with me. I really am starting to worry about preserving my body and brain as much as possible.
The tl;dr for you is the podcast, Diary of a CEO interviewed a neuroscientist who made a case that: exercise plays a crucial role in protecting our brains later in life. Most cognitive decline isn’t predetermined by genetics but can be influenced by habits like strength training, aerobic activity, quality sleep and movement that build cognitive reserve and support long-term brain health.
While I really want you to listen to the whole thing, I took notes on my phone while I was on the Stairmaster for you! (It truly inspired me to increase the intensity of my workouts this week)!
Brain health to-do list
✅10 air squats every hour!
✅more deadlifts
✅heavier weights
✅moderate intensity cardio at least 1 x week
✅zone 3+ cardio whenever possible
✅outside cardio is helpful, but zone 5 (even if inside is ideal)
✅90% HR for 4 min, rest for 4, four times (twice a week)
✅control blood pressure
✅more omega 3s and DHA
✅high vitamin D
✅estrogen is anabolic to muscle – supplement if necessary
✅ SLEEP 7.5 + hours
✅ashwaganda supplement! I just bought more on Wednesday! (see my post: The 8 supplements I took to lose weight, here)
✅Creatine! Increase to 20g😱!!! Wowza. 5g saturates the muscle first. At 10 g your brain starts to get some leftover, 20 g ensures saturation of brain and improved exercise performance
✅DO HARD THINGS
This actually made me pretty excited to look up my VO2 max on my Garmin (which has been tracking my data for at least 10+ years. And it showed, I’m doing OK in the exercise intensity! Not only does it say “superior range”, but also, that my fitness age is 20! (for a reminder, I’m 52!)
my vo2 max screenshot
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resting heart rate average
Now, for my LONG summary (:
Why Exercise Is One of the Most Powerful Tools for Brain Health
The host of The Diary Of A CEO, interviews neurophysiologist Louisa Nicola about how Alzheimer’s and other forms of cognitive decline begin decades before symptoms show — often as early as our 30s — and how lifestyle habits like exercise can dramatically influence what happens later in life.
1. Alzheimer’s & Cognitive Decline Start Early and Are Mostly Preventable
- Alzheimer’s disease often begins accumulating in midlife well before noticeable symptoms appear.
- Only a small percentage of cases are driven by genetics (about 3%). Roughly 95% are influenced by lifestyle factors like exercise, sleep, diet, stress and sedentary behavior.
- This reframes Alzheimer’s not as an unavoidable fate, but as a largely modifiable part of aging.
2. Exercise Builds & Protects Your Brain
Boosts Cognitive Reserve
- Exercise stimulates the brain and increases what scientists call cognitive reserve, a buffer of neural strength that helps delay or reduce the impact of aging-related decline.
- Regular movement not only improves blood flow but also helps the brain develop and maintain connections between neurons.
Resistance Training Is Especially Powerful
- Strength training doesn’t just build muscle — it signals the brain to grow and maintain neural pathways, especially in areas important for memory and processing speed.
- Studies show people with mild cognitive impairment who engaged in resistance training not only preserved but improved cognitive performance compared with those who didn’t train.
- Strong leg strength, in particular, correlates with better brain volume and cognitive health.
Aerobic (Cardio) & Blood Flow Matter Too
- Aerobic exercise increases heart health, which in turn supplies more oxygen and nutrients to the brain — a foundation for sustained cognitive performance.
3. Exercise Changes the Brain at a Cellular Level
- Movement triggers the release of beneficial biological compounds like brain-derived neurotrophic factor (BDNF) and myokines — proteins released from muscles during exercise that promote neuron growth and brain plasticity.
- This can slow degeneration of gray matter over time, keeping your brain sharper and more adaptable as you age.
4. Exercise as a Preventative Strategy — Not Just Treatment
- Exercise is described in the episode as a preventive strategy — not a last-resort treatment. The earlier you incorporate regular movement, the better you build resilience before cognitive decline begins.
- Just like strength training builds muscle, consistent exercise builds neurological strength.
5. Exercise Works in Concert With Other Lifestyle Factors
While movement is powerhouse, it works best alongside:
✔ Good sleep, because the brain clears toxins (like amyloid beta) while you sleep.
✔ Balanced nutrition and omega-3 intake.
✔ Stress management.
✔ Cognitive challenges (reading, learning, complex tasks).
But exercise stands out for both its immediate physiological effects and its long-term protective capacity.
Key Takeaways to Share
- Exercise isn’t just good for your body — it matters profoundly for your brain.
- Resistance training and cardio both boost cognitive reserve and slow age-related decline.
- It’s preventative medicine: the earlier and more consistently you move, the stronger your brain will be later in life.
- Even modest, consistent movement (like two-three strength sessions/week + daily activity) can make a measurable impact.
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