S2 E17 - Exercise for Brain Health and Memory

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.

S2 E16 - BONUS EPISODE: Strong Arms, Better Balance

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.

S2 E15 - How To Harm Your [JOINTS]: Not

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.)

S2 E14 - How To Harm Your HEART: Not

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.

S2 E13 - Sedentary Lifestyle

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.

S2 E12 - Hearing, Balance, and Fall Prevention

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.

S2 E11 - Hydration - Unsung Hero

"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.

S2 E10 - Why Our Eyes Move When Our Heads Turn?

The critical mechanism for maintaining stable vision during head movements: The VOR, its importance in daily activities, and the consequences of its dysfunction, such as dizziness and blurred vision. Do-it-yourself methods for testing the VOR, exercises to improve it, and discussing other causes of VOR issues such as poor posture or bifocal lenses. While VOR dysfunction can be problematic, it is often treatable through targeted exercises and, in some cases, professional vestibular therapy to achieve clear vision and balance.

S2 E9 - Sarcopenia - Silent Thief of Strength

Sarcopenia, the age-related loss of muscle mass, and its impact on health and independence. It causes muscle loss, such as declining motor neurons and hormonal changes. This episode highlights its broader effects on mobility and metabolism. These steps include regular strength training, prioritizing protein intake, staying active, improving sleep, managing stress, and optimizing nutrient intake. The role of insulin resistance and references insights from experts like David Sinclair and Arnold Schwarzenegger on maintaining muscle mass through various lifestyle strategies.

S2 E8 - Diabetes

This conversation explains diabetes, a condition affecting millions worldwide. It details how diabetes disrupts glucose processing due to insulin deficiency or resistance, leading to high blood sugar. Elevated blood sugar can damage blood vessels, nerves, kidneys, eyes, skin, and feet, increasing the risk of heart disease, neuropathy, kidney failure, blindness, infections, and amputations. The piece emphasizes the importance of managing diabetes through monitoring, diet, exercise, and medication to mitigate complications and improve overall health.

S2 E7 - Stress: The Good, the Bad, and the Surprisingly Helpful

Stress often gets a bad rap. It’s blamed for everything from sleepless nights to chronic illness, and rightly so—too much of the wrong kind of stress can wreak havoc on your body and mind. But what if I told you that not all stress is harmful? Some stress is not only good for you, but essential to growth, resilience, and peak performance. Let’s break down the science of stress, explore the concept of eustress, and introduce a fascinating idea called hormesis, the principle that what doesn’t kill you can indeed make you stronger.

S2 E6 - This article explains that bone health depends on more than just nutrition; mechanical stress, via the piezoelectric effect, stimulates bone growth. Weight-bearing exercise and resistance training are crucial for strengthening bones by applying this stress. Adequate rest is also essential for bone repair. The article highlights key nutrients for bone health and emphasizes that inactivity leads to bone weakening, while consistent exercise and proper nutrition can reverse this. Finally, it describes how technology, such as Finch Q, can monitor activity levels and gait to support bone health maintenance.

S2 E5 - In this episode, we explore the groundbreaking discovery of the soleus muscle’s metabolic power, how simple movements like the "soleus pushup" can supercharge your metabolism, and the fascinating biochemistry behind muscle contraction. From myokines to oxidative metabolism, learn why even small daily movements can profoundly impact your health. We’ll also discuss how Finch Q helps you track these benefits, ensuring every move counts. Join us for an insightful journey into the science of movement and its transformative health potential!

S2 E4 - The Brain's Role in Chronic Pain

In this illuminating episode, we explore the groundbreaking ideas presented by Professor Lorimer Moseley in his TED Talk on chronic pain and the brain. Moseley, a world-renowned pain scientist, unravels the intricate ways our minds interpret and even create the experience of pain—revealing that pain isn’t just a physical sensation but also a deeply rooted perception shaped by our brains. Through compelling stories and relatable examples, he shows why the body’s “alarm system” sometimes goes into overdrive, leading to persistent and debilitating discomfort. We’ll break down his key insights, examine the science behind how the brain processes pain signals, and discuss practical approaches for managing or even preventing chronic pain. Whether you’re a healthcare professional, someone living with chronic pain, or simply curious about the mind-body connection, this episode will challenge what you think you know about pain—and offer new hope for relief. Tune in to discover how understanding the brain’s role in pain can transform how we treat and experience it.

S2 E3 - Conquering the Fear of Falling

Imagine navigating through life constantly worried about stumbling and falling. For many older adults, this fear is a daily reality that not only affects their confidence but can ironically increase the risk of the very thing they fear most: falling.

S2 E2 - Finch Score: A Personal Health Indicator

The Finch Score, a feature of the Finch Q app for Apple Watch, provides a personalized 0-100 health score based on various factors like balance and strength. This score, adjusted for age and gender, allows users to track their health over time and share it with others. Fluctuations in the score can signal potential health changes, prompting the app to suggest appropriate actions. The app’s integration with the Apple Watch provides convenient access to the score. Essentially, it offers a user-friendly way to monitor and manage overall well-being.

S2 E1 - BONUS EPISODE: 30 Seconds Of Squats

The 2025 New Year's Resolution: 30 seconds of daily squats for 30 days.

Episode 12: A Peep Into Your Longevity: The One-Legged 10 Seconds Test

Episode 10: Pickleball Warm-up

Episode 10: Pickleball Anyone?