FoundMyFitness Podcast on Instagram: "For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common
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FoundMyFitness Podcast on Instagram: "Sulforaphane is one of the most potent activators of the body’s natural detoxification pathways. Derived from glucoraphanin in cruciferous vegetables like broccoli sprouts, sulforaphane activates the Nrf2 pathway. This pathway plays a critical role in upregulating antioxidant and detoxification enzymes that help neutralize carcinogens, environmental pollutants, and chemicals like BPA. For those aiming to increase sulforaphane intake, dietary sources like bro
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FoundMyFitness Podcast on Instagram: "Exercise doesn’t just slow brain aging…. it can reverse it A year-long aerobic routine increased hippocampal volume by 2% in older adults, effectively reversing the typical 1–2% age-related shrinkage in this key memory region This remarkable growth occurs due to exercise-induced increases in BDNF, a powerful protein that promotes neurogenesis (the growth of new neurons) Regular physical activity is essential for a sharper brain, and it’s never too late to st
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FoundMyFitness Podcast on Instagram: "Short “exercise snacks” might be one of the highest-ROI habits for longevity Observational data show that just 1–2 minutes of vigorous activity, done ~3 times per day (getting your heart rate ~≥80% max), is linked to ~40% lower cancer mortality, ~40% lower all-cause mortality, and ~50% lower cardiovascular mortality This is even in people who say they “don’t exercise” These bursts can be as simple as sprinting up stairs or a quick set of all-out bodyweight s
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FoundMyFitness Podcast on Instagram: "Improving blood sugar control can happen in as little as 90 days, even without medication Here’s how @benbikmanphd helped people with newly diagnosed type 2 diabetes drop their A1C from 8.9% to 5.6%: • Control carbs – Focus on veggies and lower-sugar fruits; avoid bananas, pineapples, mangoes, and starchy roots • Prioritize protein – And don’t fear the natural fat found in high-quality meats • Time your meals – Eat more calories early (and try to stop eating
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FoundMyFitness Podcast on Instagram: "Creatine supplementation at ~10 grams/day may be a targeted way to support brain function in older adults While muscle tissues become saturated at 5 grams/day, surpassing this threshold allows more creatine to reach the brain and raise brain phosphocreatine levels Higher phosphocreatine availability supports cognitive performance specifically under brain stressors like aging, sleep deprivation, and neurodegenerative disease And because aging places ongoing m
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