#27: Building Brain Health: 6 Steps to a Stronger Mind and Better Life
StrongerLife's Brain Health Workshop
Brain health is often associated with memory games, crossword puzzles, and meditation apps, but it’s so much more than that. In StrongerLife’s recent Brain Workshop, physical therapist Dr. Dustin Jones of Stronger Life outlined a comprehensive framework for maintaining and enhancing brain health and addressing concerns about dementia and Alzheimer's disease. His insights go beyond quick fixes, focusing on practical, actionable strategies that anyone can implement to improve cognitive function, reduce stress, and build what scientists call cognitive reserve.
In this blog, we’ll explore Dustin’s six key steps for brain health and unpack why these strategies matter for long-term mental vitality.
How to Tune In
You can listen to the full workshop wherever you enjoy your podcasts or directly from our StrongerLife website. For a more interactive experience, join our StrongerLife YouTube channel to watch this workshop and explore many other topics tailored to the needs of the 55-plus community. Whether you’re looking for brain health tips or insights into active aging, we’ve got you covered!
The Foundations of Brain Health
Before diving into the six steps, it’s important to understand the concept of cognitive reserve. This term refers to the brain’s ability to improvise and find alternative ways of completing a task, especially when under stress or experiencing the early stages of cognitive decline. Cognitive reserve is built over time through activities that challenge the brain, encourage social engagement, and foster lifelong learning.
The higher our cognitive capacity, the higher our reserve and the less likely we're gonna experience an impactful cognitive decline. That is the heart of this topic- how can one increase their cognitive reserve. This applies to everyone.
With that foundation in mind, let’s explore the six strategies Dustin Jones shared.
1. Exercise Regularly
We all know exercise is good for the body, but its effects on the brain are equally transformative. Dustin emphasized the importance of pushing yourself during physical activity:
“If you're not regularly exercising, if you're not regularly getting out of breath for an extended period of time, start there. This is the most important variable that's going to influence your cognitive ability.”
Why does this matter for the brain? Physical exercise promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons. Regular exercise has been shown to improve memory, enhance mood, and reduce the risk of neurodegenerative diseases like Alzheimer’s.
At Stronger Life, group classes encourage participants to challenge themselves in a supportive environment. Excercises are intentionally designed for the 55 plus community.
Takeaway: Find an activity you enjoy and aim to elevate your heart rate regularly. Not only will it improve your physical fitness, but it will also keep your brain sharp and resilient.
2. Eat Whole Foods
Dustin’s nutritional advice is refreshingly straightforward amidst all the information we hear about different types of diets and supplements:
“The consistent theme related to eating in a way that's gonna support your cognitive ability and function is to focus on whole, natural foods.”
You may have come across supplements or diets like DASH, the Mediterranean diet, the Blue Zone diet, or specific nutrients such as creatine, iron, and vitamin B. However, these conversations need to be held with your medical professional because it will depend on what your body needs. However, what you can remember is that nutrition is important to building cognitive reserve and you can begin with eaitng whole foods.
Takeaway: Focus on building meals around whole, natural ingredients. Your brain will thank you for the steady supply of nutrients.
3. Sleep Smart
Sleep is the brain’s time to recharge. Sleep allows your body the ability to recover from the day’s stressors.
But what about how much sleep? Dustin highlighted the importance of finding the right balance:
“Sleep is important. Shooting for around six to eight hours seems to be kind of that sweet spot that's going to give enough of that restorative rest to be beneficial for your brain and your cognitive function.”
In a recent study of 3,000 individuals, the research showed that 6–8 hours of quality sleep per night is optimal for most adults. What was also interesting about this is that the further you went away from particularly seven, seven hours was like that middle spot. But when you went out of the seven, whether it was less than seven or more than seven, it went down. The gray matter was not as healthy. So this speaks to we need sleep, but too much is a bad thing as well.
Dustin also emphasized creating a sleep-friendly environment: dark, quiet, and cool spaces encourage better rest. And don’t underestimate the power of a consistent bedtime routine—it helps regulate your internal clock. Additionally, engaging in regular strength training can enhance the quality of sleep, promoting more restorative rest and combating fatigue.
Takeaway: Prioritize sleep as a non-negotiable part of your brain health routine. Aim for consistency and quality.
4. Reframe Stress
Stress is an unavoidable part of life, but how we perceive and handle it makes all the difference. Dustin shared a thought-provoking perspective:
“We can reduce stress, that can be helpful, but how we perceive stress is the problem, not the amount.”
.When we view stress as an opportunity for growth rather than a threat, our body responds differently. This shift can reduce the release of harmful chemicals into our system, which can negatively impact brain health when chronically elevated.
Reframing stress doesn’t mean ignoring challenges; it means acknowledging them while choosing to focus on potential solutions and opportunities.
Takeaway: The next time you feel stressed, pause and ask yourself: “What can I learn from this experience?” Reframing can turn anxiety into empowerment.
5. Build Community
Loneliness is damaging to your health. It can increase the risk of dementia by as much as 40%. Dustin emphasized that the evidence is clear. StrongerLife offers group classes because community and meaningful social connections is important to our mental and physical health.
“Friends help your brain. The quantity and quality of those connections matter.”
Programs like Stronger Life naturally foster community, creating an environment where members connect, support each other, and grow stronger—together.
Takeaway: Make time for relationships. Whether it’s catching up with a friend or joining a group activity, staying socially active is key to long-term brain health.
6. Embrace Novelty: Pursue New Experiences
Routines are comfortable, but they don’t challenge the brain. Dustin underscored the importance of trying new things to stimulate cognitive growth:
“Your brain thrives on being exposed to new things.”
StrongerLife classes are designed to address novelty. The classes have “power-ups” where members will have do different cognitive tasks as we're doing an exercise. For example, members might be on the rowing machine getting great cardio and then be asked to count backwards from a number by 7’s.
Programs like University of Kentucky’s OLLI (Osher Lifelong Learning Institute) are fantastic for engaging in lifelong learning. Whether it’s philosophy, geometry, or art, the act of learning something new lights up the brain in powerful ways.
Takeaway: Seek out new experiences regularly. Novelty is not just fun—it’s brain food.
Putting It All Together
The six steps Dustin outlined—exercise, nutrition, sleep, reframing stress, building community, and pursuing novelty—are interconnected. Together, they create a comprehensive approach to brain health that builds cognitive reserve and promotes lifelong learning and vitality.
Ready to Get Started?
If you’re ready to invest in your brain health, consider adopting these six steps into your daily life. Start small—maybe commit to a weekly exercise routine or try a new hobby this month. Over time, these actions compound, creating a stronger, healthier brain and life.
At Stronger Life, the journey to better brain health is as much about connection as it is about effort. With group-based fitness classes, opportunities for social engagement, and a focus on lifelong learning, it’s a place where you can thrive.
Try a Free Class at StrongerLife
Stronger Life offers a free trial class for anyone curious to join. Sign up today and start building your path to better brain health—one step at a time.At Stronger Life, we see firsthand how fostering a positive mindset about aging helps our members not just survive, but thrive. Many of our members come to us with preconceived notions about what aging will mean for their physical abilities, energy levels, and mental sharpness. But time and again, we witness these beliefs being challenged—and transformed—as they discover just how strong, capable, and vibrant they can be.