This episode, from the "How to Harm Your [Self]" series, specifically examines various elements that negatively impact brain health. It identifies daily habits and environmental influences such as sleep deprivation, excessive alcohol, lack of exercise, chronic stress, poor nutrition, and smoking as detrimental. Furthermore, the guide discusses the harmful effects of excessive screen time, noise pollution, untreated depression, uncontrolled hypertension and diabetes, traumatic brain injuries, and social isolation. Ultimately, it provides mitigation and prevention strategies for each identified risk factor, emphasizing proactive lifestyle choices to support long-term cognitive well-being.

This episode highlights the significant positive impact of regular physical activity on brain health, particularly for those over 50. Based on an extensive review of thousands of studies, consistent exercise is linked to improved memory, sharper thinking, and better cognitive function. The hippocampus, a key brain area for memory and independence that tends to shrink with age and conditions like dementia, can grow with regular aerobic exercise. Activities like brisk walking, cycling, and dancing can increase hippocampus size by stimulating the production of a brain-protective protein. The article encourages incorporating at least 30 minutes of moderate exercise five days a week as a simple, cost-effective way to invest in long-term brain health and independence.Tracking physical activity is also suggested to maintain awareness and proactively support cognitive well-being.

This episode highlights the often underestimated role of upper body strength in maintaining balance and preventing falls, especially in older adults. It explains that strong arms and shoulders are crucial for stabilizing stumbles, using assistive devices, and protecting against injuries like fractures. The author connects weak upper extremities to conditions like sarcopenia, frailty, and osteoporosis, emphasizing that arm strength is vital for bone health and posture through Wolff's Law. The piece advocates for incorporating functional strength exercises, reaction training, grip work, and push-up progressions to improve upper body strength and overall stability, suggesting that neglecting arm workouts increases the risk of falls.

Welcome to the second installment of our How to Harm Your [Self] series. This time, we’re focusing on the joints—the essential hinges and levers that allow us to move, lift, bend, and live with ease. Want to make sure your joints ache, crack, and stiffen before their time? Great! Just follow these time-tested mistakes.

(Of course, we hope you’ll do the opposite.)

Welcome to the first installment in our “How to Hurt Your…” blog series—where we flip the script on heart health by exploring the very actions and habits that can damage your cardiovascular system. In this post, we dive into evidence-based factors that impair heart function and accelerate the development of heart disease. The goal? To help you recognize these harmful habits and steer clear of them for a healthier, longer life.

A Sedentary Lifestyle May Fuel Dementia and “Type 3 Diabetes

Our modern lifestyles often have us sitting for hours on end—whether at a desk, in front of the TV, or during long commutes. Emerging research suggests that this prolonged inactivity may do more than just harm our hearts—it could also take a toll on our brains, increasing the risk of dementia. Intriguingly, some experts even refer to Alzheimer’s disease as “type 3 diabetes” due to the central role of insulin resistance in impairing the brain’s energy supply.

The often-overlooked connection between hearing and balance: This podcast explains that the inner ear's vestibular system is crucial for stability and that hearing loss can impair this system, significantly increasing the risk of falls, as illustrated by a personal anecdote. The text details how reduced auditory input diverts brain resources, compromising balance control. It further provides actionable steps to mitigate this risk, including hearing tests, hearing aids, balance exercises, home safety modifications, and monitoring dizziness. Beyond the inner ear's direct role, the article explores the importance of hydration and nutrition for both hearing and balance, along with other related factors like vision, fatigue, and blood pressure. Ultimately, it encourages proactive measures to address hearing loss and maintain stability, emphasizing that caring for your ears contributes to overall well-being and fall prevention.

"Hydration: The Unsung Hero" emphasizes the critical role of adequate hydration for overall health, detailing how dehydration negatively impacts various bodily functions, from cognitive abilities to cardiovascular health and muscle performance. It also cautions against overhydration and discusses the superiority of plain water over sugary or caffeinated beverages for maintaining proper fluid balance, highlighting situations where electrolyte replacement might be beneficial. Furthermore, the text introduces Finch Q as a tool that can assist in monitoring hydration status through tracking vital signs and providing personalized reminders.