Neuroscientist Dr. Tommy Wood breaks down what it actually takes to keep your brain sharp as you age. Drawing from his new book The Stimulated Mind, Tommy makes the case that movement is non-negotiable for brain health — and that even small amounts make a meaningful difference. From walking and resistance training to dancing and pickleball, different types of exercise protect different parts of the brain in ways that compound over time. The bottom line? You don't need a perfect plan. You just need to start. Episode Overview: (0:00) Intro/Teaser (7:00) The Exercise Framework: From Snacks to Sprints (11:00) The Norwegian 4x4 Study (14:00) Lactate, BDNF & Why HIIT Is Good for Your Brain (15:00) Resistance Training, White Matter & Decision-Making Speed (17:00) Why Pickleball Beats the Recumbent Bike (24:00) Stress, Cortisol & Inflammation (31:00) Muscle as a Proxy for Brain Health (40:00) Nutrition for Brain Health (53:00) The Female Brain (1:09:00) Brain Training: Languages, Video Games & the Power of Failing (1:23:00) The After-Party with Dr. Stephanie Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep460 We couldn’t do it without our sponsors: PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off. KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase. HIGHER DOSE - If you’re noticing thinning, shedding, or simply want to support scalp and hair health proactively, this is a powerful addition to your routine. MINI PAUSE - Join my weekly roundup of the BEST actionable steps for women 40+ who want to gain control of their hormones during perimenopause and menopause. Head over to https://drstephanieestima.com/newsletter/ to sign up now! **************************** P.S. When you're ready, here are two ways Dr. Stephanie can help you: Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife. Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company.