Exercise Your Brain
New research constantly challenges what we know about longevity, brain health, and performance. A recent Apple article highlighted a groundbreaking discovery: lifting weights doesn’t just strengthen muscles—it grows new brain cells.
This research is personal. My father was a brilliant, old-school man who worked hard and was incredibly sharp, but wellness was never a priority for his generation. Years ago, I watched him battle Alzheimer’s, a disease that slowly took away the essence of who he was. Since then, I’ve been deeply invested in understanding how to protect brain health, prevent cognitive decline, and optimize longevity.
We’ve long known that cardio supports brain function by increasing blood flow and oxygen levels. Now, research shows resistance training plays an equally, if not more, powerful role in neurogenesis—the process of growing new brain cells.
Neuroscientists discovered that lifting weights triggers the release of brain-derived neurotrophic factor (BDNF), a protein that enhances memory, focus, and neural connections. Strength training doesn’t just build muscle—it strengthens the mind, protects against cognitive decline, and improves focus.
Apple’s article also highlights how strength training activates the central nervous system, improving motor function, coordination, and reducing stress. This aligns with my own wellness journey. When you push your body, you push your mind.
The link between muscle and brain health is critical. As we age, we naturally lose muscle—a condition called sarcopenia—linked to frailty, loss of independence, and cognitive decline. By weight training, we’re not just maintaining strength—we’re investing in brain health.
This challenges outdated beliefs that resistance training is just about aesthetics or performance. It’s a powerful longevity tool, helping regulate blood sugar, reduce inflammation, and build cognitive resilience.
If you’re new to strength training, start with bodyweight exercises like push-ups, squats, and lunges. Resistance bands or free weights can be added gradually. Training two to three times per week makes a difference. Compound movements like deadlifts, rows, and presses that engage multiple muscle groups are especially effective. Recovery—including sleep, hydration, and nutrition—is also critical for brain and muscle growth.
This research reinforces what I’ve always believed: wellness is holistic. It’s about movement, strength, and resilience.
Next time you pick up a weight, think beyond the physical. You’re not just building muscle—you’re building a sharper brain. And that might be the key to a longer, healthier life.