Hi Everyone!
Back in the day, experts believed that what happened in the brain was entirely separate from what happened in the body.
We know now that’s not true!
Actually…there is a bidirectional, powerful connection between the brain and the body. What happens in one changes the other.
In fact, there’s something that we can do every single day to our bodies that can not only make us metabolically healthy but also prevent cognitive decline.
Try This, readers—this is a habit I’m SO passionate about because it has COMPLETELY changed my life, and I think it’ll change yours too.
Let’s get into it…
I have a bunch of travel coming up, so I’ve already started to up my immune support in anticipation. The last thing any of us need right now is to get sick before the holidays!
Beekeeper’s Naturals is my go-to brand for supporting my immunity and whole body health. Their products are powered by propolis, a natural ingredient that bees use to protect their hives from germs. Containing zinc, iron, vitamins C and B, and over 300 beneficial compounds, propolis supports your immune system naturally and effectively.
When I need to kick the immune support up a notch, I pair any of their propolis products with the Propolis + Vitamin C Liposomal formula. The liposomal delivery system offers optimal absorption and maximizes bio-availability. With 1000mg of vitamin C, 100mg of propolis, and a tangy honey flavor, taking one of these sachets each day is a dose of immune support you can’t beat.
And, of course, I can’t forget to mention the power duo that is propolis and elderberry. BKN’s elderberry products deliver a double hit of immune support thanks to the antioxidants and vitamins that elderberry contains. The Elderberry Soothing Lozenges are a favorite of mine for soothing a scratchy throat. Bonus points for its amazing flavor!
Right now, Beekeeper’s Naturals is offering my community 20% off sitewide.
Just click here and use code DHRU at checkout.
The Bigger the Muscles, the Bigger the Brain
Researchers have long identified that obesity can put us at greater risk of dementia.
But now, research is shedding light on an even more powerful marker of body composition that can profoundly impact our brains and our risk of cognitive decline.
I’m talking about muscle mass!
Working on building our muscles every day can help to prevent dementia.
If you’ve been reading my newsletters for a while, you know how much I emphasize the importance of building muscle, especially for those in midlife and older. As we get older, it becomes easier and easier for our bodies to lose the muscle we so easily put on in our youth.
Uncontrolled loss of muscle mass as we age can lead to sarcopenia, and this can trickle into a host of challenges like insulin resistance, loss of mobility, obesity, and….cognitive impairment.
A longitudinal study published last month by The Journal of Nutrition, Health & Aging looked at changes in body composition over four years in 515 individuals over the age of 60 to see if specific markers had any impact on cognitive decline.
These markers included body mass index, muscle mass, and fat-free mass index. What they found was astonishing!
Males who had a greater than 5 percent decrease in muscle mass over a four-year period had a significantly increased risk of dementia!
You might be wondering, what the heck does muscle have to do with dementia?
Experts point specifically to the role of inflammation in cognitive decline, specifically interleukin-6 and CRP. Older adults with higher levels of these inflammatory markers have been shown to have an increased risk of dementia, and our muscle has a profound ability to reduce chronic inflammation.
Myokines, a type of cytokine released by muscle, also cross the blood-brain barrier and help to produce BDNF (brain-derived neurotrophic factor) in the hippocampus, which is the memory center of our brain. BDNF is like Miracle-Gro for the brain, and how much we exercise has a massive influence on our ability to produce this hugely important protein.
Long gone are the days of associating big huge muscles with dumb jocks. In fact, the bigger the muscle, the bigger and better the brain.
*Shoutout to @Jacksonfyfe for pointing out this groundbreaking study!
What about Women?!
Another super-interesting thing about this study is that muscle mass was neither negatively nor positively associated with cognitive decline in women. So what does this mean?
We’ve long known that a woman’s brain is powerfully influenced by estrogen and progesterone. Drops in estrogen during perimenopause and menopause specifically can have a detrimental impact on women’s moods and memories.
Protecting a woman’s brain in midlife and later in life has a lot to do with managing stress, supporting hormones, gut health, sleep, and possibly considering hormone replacement therapy with the right practitioner. Learn more about this in my interviews with Dr. Lisa Mosconi and Dr. Sara Gottfried.
With all of that being said, women should still be 100 percent focused on building muscle, especially as they get older. Strength training still offers countless benefits including protecting our brain, supporting lean muscle mass, reversing insulin resistance, increasing our bone density, and so much more.
I’m confident that in the upcoming years, we will find even more reasons for women and men to focus on building muscle, including brain benefits for all.
So the following tips are for EVERYONE.
Try This: How to Improve Your Muscle Mass
- Strength training at least 2–3 times a week. This means using weight or resistance to build strength. It could be with body weight, resistance bands, or actual weights. The goal is to build up on intensity and the amount of heavy things that you can lift. I always recommend working with a trainer or guide when possible. My friend Dr. Gabrielle Lyon has some great workouts on her website.
- Eat high-quality protein. Most experts recommend at least 30 grams of protein at each meal. My favorites include high-quality poultry, fish, eggs, a little red meat, and protein powder. If you’re plant-based, check out my friend Simon Hill’s high-protein plant-based recipe guide.
- Be consistent. As author James Clear says, “Don’t break the chain.” This means keeping up with your habits no matter what. Even if you can only commit to 20 minutes three times a week or if you’re only able to lift 10 pounds, that’s enough for now. The more you show up, the better you’ll get!
The Bottom Line: Small Changes Make a Big Difference
Always remember what my friend Dr. Gabrielle Lyon says:
- Muscle is the organ of longevity.
- Muscle is our metabolic currency.
Now we can add another significant benefit of improved muscle mass: it protects your brain!
Coming from someone who has worked really hard to improve their muscle mass over the last few years, there’s been nothing better for my health and my brain. I’m more confident, I feel better, and I’m sharper, more focused, and happier.
Who wants to go lift some weights?
Dhru Purohit