Mindbodyspace

04/24/2026

Most powerful neuroprotective exercises increase these 3 biomarkers with weight training, changing you at the cellular level!

BDNF, IGF-1, and Irisin. They work to increase brain plasticity, improve mitochondrial health, and muscle function!

As a medical doctor and Harvard trained educator, I study the mechanisms behind . It’s neurobiology you can influence. Low neurotrophin levels (like BDNF and IGF-1) are leading predictors of hippocampal atrophy and memory decline, but you can do something about it!

The evidence is clear: Resistance training is profoundly neuroprotective. It's the strongest lifestyle intervention we have to increase synaptic plasticity.

This isn’t just for younger athletes.

A 2025 meta-analysis confirmed that resistance training improves executive function, memory, and global cognition in older adults.

The Exact Lifestyle Prescription
Share & Save for Later! 📌:

✅ Frequency: At least 3 sessions per week.
✅ Duration: Commit to a minimum of 20 weeks to see neurobiological changes.
✅ Volume: Perform ≥8 exercises per session.
✅ Intensity: Moderate-to-vigorous (≥70% of your 1-rep max). ✅ Rest: Optimal rest periods of 90-120 seconds between sets.

Combined with a polyphenol-rich Mediterranean or MIND Mediterranean + DASH low salt diet, this lifestyle approach is your best defense!

For precise, evidence-backed protocols to build and optimize your
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Comment “relax” to download your free RELAX TO SOAR booklet.

Wu & Huang (2025) — Frontiers in Psychiatry

04/21/2026

An underestimated source of stress is our own thought patterns and behaviors. A big step in the ability to change ourselves is to develop the skill of metacognition, or the ability to think about our own thoughts and behaviors.

This can start in instantaneously with just one shift in perspective. I call this a doorbell moments, for example when you’re in the heat of it and the doorbell ring rings and you snap out of whatever it’s been going on. We’ve all had this happen.

We could engineer this by splashing cold water on our face or stepping outside into nature and engaging with it, or helping someone else, and thinking outside of our own self-referential thoughts, and always at our fingertips, taking that deep breath, five breaths, submit it or sitting down on purpose to elicit the relaxation response.

Breaking the chain of our everyday thoughts is the catalyst to changing ourselves down to the cellular level.

04/05/2026

Discipline is not the problem. Your nervous system is.
When you are depleted, the prefrontal cortex — the part of your brain that generates motivation, focus, and follow-through — goes offline. You cannot willpower your way out of a biology problem.
The three steps in this carousel take under 20 minutes. They are not hacks. They are the conditions your brain needs to actually perform.
Reset. Organize. Move.
This is RELAX TO SOAR™ in practice.
Free Brain Talk™ guide in bio — it goes deeper on the science behind all three steps.
💬 Comment BRAINTALK and I'll DM you the link directly.
—

04/01/2026

3 Science-Backed Benefits of Humor Practical Jokes

**3 Science-Backed Benefits of Humor Practical Jokes** 🧠✨

**1. Stress Relief That’s Measurable**

Laughter reduces cortisol (your stress hormone) by up to 32%. Even a single session of humor can lower stress hormones and protect you against future stressors. Your body literally can’t tell if you’re laughing at a joke or just being playful—both work!

**2. Immune System Boost**

Mirthful laughter increases natural killer cell activity—the cells that fight off infections and disease. Studies show humor also increases immunoglobulins (antibodies) that help protect against illness, with effects lasting up to 12 hours.

**3. Mental Health Connection**

Humor and playful behavior significantly reduce depression and anxiety while improving sleep quality. Playfulness helps us reframe stressful situations, builds social connections, and is linked to greater life satisfaction and happiness across all ages.

**The Bottom Line:** Whether it’s watching comedy, sharing jokes, or playful teasing with friends, humor is free medicine with zero side effects. Your brain processes all types of laughter the same way—so go ahead and be playful!

03/25/2026

🌿 NATURE IS MEDICINE 🧠

Did you know spending just 2 hours a week in nature can transform your health?

Here’s what the science shows:

🧠 BRAIN BENEFITS

• Reduces stress-related brain activity

• Improves attention memory

• Cuts depression risk by 50% in kids who grow up near greenspace

❤️ PHYSICAL HEALTH

• Lowers blood pressure (5/4 mmHg drop)

• Reduces risk of diabetes by 28%

• Decreases all-cause mortality by 31%

😌 MENTAL WELLNESS

• Significantly reduces anxiety depression

• Boosts positive mood energy

• Lowers cortisol (stress hormone)

💪 THE SWEET SPOT

Aim for 120-300 minutes per week - whether it’s one long hike or several short walks. Tree canopy matters more than just grass!

Your brain literally changes when you spend time in nature. The evidence is clear: getting outside isn’t just nice, it’s necessary.

How will you schedule quality time in nature this week? 🌲

Follow for more BrainTalk™️ and RELAX TO SOAR™️ tips to boost resilience and productivity.

03/21/2026

Mastering the art of ending conversations smoothly is crucial in networking or party situations, and Cassindy showed us how it's done. A simple 'thanks for the chat' and exchanging socials if desired can go a long way.

03/13/2026

To sleep soundly wear an eye mask like this beautiful blue and white classic one and of course a non-toxic mattress with incredible individual springs like Hastens beds are key to restful sleep.

Then make sure to do a relaxation ritual like a short breathing or mantra meditation.
Next keep a handle on the reflux with all natural and tastefully created by a Michelin star chef!

03/12/2026

Thank you for much for having me today at the retreat for emergency room personnel! It was so awesome to speak to front line doctors that keep us healthy in the most stressful of times about managing their sleep and overwhelm. 🩺❤️🥼
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02/26/2026

Optimize gum chewing for focus

12/13/2025

Avoid environmental toxins with smarter, practical knowledge to protect your family.
🎧 Listen for age-specific tips for grade-schoolers, middle-schoolers, and teens.
https://open.spotify.com/episode/22Yoj3lzhQ7gW2z4YKM4Ha?si=sLu9G1eMScGM4lriHJ6J1w

In this episode of the MindBodySpace Podcast, Dr. Juna Bobby speaks with ⁠Dr. Aly Cohen⁠, board-certified rheumatologist, integrative medicine specialist, and author of Detoxify: The Everyday Toxins Harming Your Immune System and How to Defend Against Them.

This conversation breaks down environmental health in a way that’s practical, science-based, and not fear-driven.
We cover:
1. How everyday toxins affect the brain, immune system, and hormones
2. Why children are more vulnerable to environmental exposures
3. The 4 A’s of Detoxify: Assess, Avoid/Swap, Add, Allow
4. Air quality, water filtration, gas stoves, EMFs, and personal care products
5. How to talk to kids about toxins without scaring them

This episode is about prevention, nervous-system protection, and realistic change—not extreme detoxes or product marketing.

06/28/2025

06/26/2025

https://www.mindbodyspace.com/podcast/how-this-mom-built-a-1m-biz

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