The Fall Prevention Lady

12/27/2025

How you breathe matters. Read this amazing article and then try the BOLT test.

Breathing matters.

Functional vs. Dysfunctional Breathing explained. Breathing test, capacity assessment, training guide, and functional breathing benefits revealed. Read now.

12/12/2025

Your big toe is a big deal when it comes to balance and preventing a fall!

Free mini course The Movement Code : https://zuniversity.zhealtheducation.com/courses/the-brain-first-movement-code Book a free discovery call here: https://...

12/08/2025

90 mcg of Vitamin K2 cut carotid artery plaque buildup by over 55% in 9 months—see how this simple supplement made a difference.

12/07/2025

Too much calcium, without Vitamin K2, leads to plaque build up in arteries.

Calcium for bones. D3 for absorption and K2 to deliver where it’s needed.

A study found that taking just 90 mcg of Vitamin K2 daily can dramatically slow the buildup of plaque in the carotid arteries, reducing progression by more than fifty five percent within nine months. Vitamin K2 plays a crucial role in directing calcium into the bones and away from the arteries. When the body lacks K2, calcium can accumulate in blood vessels, contributing to stiffness, narrowing, and plaque formation. Supplementing with K2 activates proteins that keep arteries flexible and clear.

Researchers observed that participants taking K2 experienced significantly better arterial elasticity, improved blood flow, and reduced calcification compared to those who did not supplement. By preventing calcium from hardening the arteries, K2 supports healthier cardiovascular function and lowers long term risk for stroke and heart disease. Even low daily doses create meaningful improvements because K2 works slowly and steadily to remodel vascular tissue.

Foods rich in K2 include natto, hard cheeses, eggs, and certain fermented foods, but many people still fall short. A simple 90 mcg supplement can offer protective benefits for anyone concerned about arterial health.

12/07/2025

Your body uses carbohydrates and oxygen to produce energy.

Without carbs, the body breaks down muscle tissue. FACTS.

Feed your body and your brain.

High intensity training demands fast energy, and your body is designed to pull that energy from carbohydrates. Carbs break down quickly into glucose, giving your muscles the fuel they need for explosive movement, strength, and endurance. When carb levels drop too low, the body still needs rapid energy, but it cannot produce it efficiently. In response, it begins breaking down amino acids from muscle tissue to keep you moving. This process protects survival but places long term strain on muscle health.

Training without enough carbs can increase muscle fatigue, reduce power output, and make recovery harder. When the body uses muscle protein for energy, it slows progress and increases soreness. Over time, this can limit strength gains and weaken overall performance. Carbs do not just fuel workouts; they help protect the muscle you work so hard to build.

Balanced nutrition helps the body perform at its best. Eating a small amount of carbohydrates before high intensity training can improve strength, hydration balance, and mental focus. This could be fruit, whole grains, or easily digestible snacks that provide quick, steady energy. Pairing carbs with protein after training helps repair muscle fibers and rebuild strength efficiently.

You do not need large amounts of food to support performance. You simply need consistency. A thoughtful approach to fueling can help preserve muscle, support hormones, and improve long term results.

Your body performs best when it has what it needs. Protecting your muscle means giving it the right energy at the right time.

12/07/2025

Train leg strength for brain health!

Strong legs may help keep your brain sharp. 🧠💪
A 10 year study followed 324 healthy older female twins (ages 43 to 73). The researchers found that leg power at the start of the study was the strongest physical predictor of cognitive aging a decade later. In identical twin pairs, who share all their DNA and childhood environment, the twin with stronger legs maintained better thinking speed, memory, and learning over time.

Twelve years later, brain scans showed the stronger twin had more gray matter and less age related brain shrinkage. Leg power predicted brain volume better than grip strength, chair rise performance, or self reported physical activity. These results suggest leg strength, not just general fitness, is closely linked with brain preservation.

Why legs? Your leg muscles are the largest in your body and need constant communication with the brain. Training them boosts blood flow, metabolic health, and neurotrophic factors like BDNF. Leg exercises also require coordination and balance, which increases brain activity. The study measured leg extensor power, which reflects both strength and movement speed.

Do your squats, deadlifts, lunges, and leg presses. Building leg power today may support better cognitive health in the future. 🧠✨

Study: Steves et al. (2016). Kicking Back Cognitive Ageing. Gerontology.
DOI: 10.1159/000441029
PubMed: https://pubmed.ncbi.nlm.nih.gov/26551663/

12/07/2025

Here’s a video showing how to do a shoulder camshaft, aka shoulder roll with extended arm.

Neurologically, the shoulder and hip are opposing joints. Moving opposing joints offers holistic pain relief.

If your left hip hurts, do right shoulder camshafts.

This also improves the brain’s map of the body. The better the map, the better the movement.

It’s not magic, it’s neuroscience.

The shoulder is the most mobile joint in the body. While injuries are common, sensory motor rehabilitation is not. Reintroduce your brain to your shoulder wi...

12/03/2025

Are you over 65 and cannot get up from the floor? You're not alone!
An estimated 58% of adults over 65 years of age are unable to get up from the floor.

The best skill I can teach you is how to move your bodyweight so you can get up.

Watch this video and practice this skill NOW, while you're able, so that's one less thing to worry about if you fall.

The Brains and Balance Lady, also known as The Fall Prevention Lady, demonstrates the 3-Step GetUp Plan described in her free eBook. Once you plan your movement,…

11/24/2025

Invest now or pay later.
Movement is medicine.

This is FACT. 💯 🙌

11/22/2025

Comedy but truth about parents falling down