Move Your Body, Protect Your Brain - It's that Simple
A science-backed approach to optimizing cognitive health
As a hormone and menopause specialist, concerns about cognitive health, dementia risk, and the role of hormone therapy (HT) in this equation are front and center in many conversations with my Clients. In mid-life, we are at that age where we are watching our parents age, and many are deteriorating from dementia. The fear that this is also our fate is real, and for some, overwhelming.
For about a decade now, the debate has raged on about whether hormone therapy can prevent cognitive decline. The current consensus of the American and British Menopause Societies (2022 Consensus Statements) is that women with premature menopause (menopause before age 40) appreciate cognitive benefit from HT. Benefits are equivocal for the symptomatic population within 10 years of natural menopause onset, < age 60, and for the older population, HT for cognitive health skews toward potential detriment when HT is initiated over the age of 60 in the general population.
What is often overlooked is the evidence for the benefits of exercise for cognitive health and dementia prevention and even in the treatment of mild cognitive impairment (MCI). Regular movement helps your muscles, metabolism, joints, and mood. What many don’t realize is that exercise is one of the most powerful evidence-based strategies we currently have to support brain health, slow age-related cognitive decline, and possibly reduce the risk of dementia and Alzheimer’s disease.
Here’s what we know:
How Exercise Benefits the Brain
1. It Changes the Brain’s Structure
Physical activity increases the size of the hippocampus, the part of the brain responsible for learning and memory. It also increases gray and white matter in cognitive regions, helping preserve brain volume with age.
2. It Improves Brain Chemistry
Exercise stimulates the release of Brain-Derived Neurotrophic Factor (BDNF) — a growth factor that supports neuron survival, learning, memory, and brain plasticity. Higher levels of BDNF are linked to better cognitive function and lower risk of neurodegeneration.
3. It Reduces Inflammation
Exercise has anti-inflammatory effects that extend into the central nervous system. Lower inflammation is associated with improved cognitive performance in older adults.
4. It Improves Mood and Stress Resilience
Even a single bout of exercise can enhance executive functions (like planning and attention), reduce stress, and boost mood — all of which support cognitive functioning.
Dementia Risk Reduction
A 2023 meta-analysis found that regular exercise may reduce the risk of dementia and Alzheimer’s disease by significant amounts, with higher activity levels associated with lower risk.
Longitudinal research also suggests that higher cardiorespiratory fitness is linked with reduced dementia risk later in life.
Mild Cognitive Impairment (MCI)
MCI — a transitional stage between normal aging and dementia — represents a key window for early intervention. Studies show that exercise, especially when combined with cognitive strategies, improves global cognition and slows decline in people with MCI.
What to Do: Practical Training Recommendations
Here’s how to structure your fitness program for brain health:
✔️ Aerobic Training
Mix forms and intensities:
Low-intensity endurance: brisk walking, cycling, swimming
High-intensity interval training (HIIT): short bursts of vigorous effort followed by recovery
Aim for at least 150 minutes per week of moderate-to-vigorous aerobic activity — the same guidelines that benefit heart health also support brain health.
✔️ Strength & Resistance Training
Though less studied than aerobics, emerging evidence supports including strength work:
Heavy resistance (low reps)
Hypertrophy training (moderate weight, higher reps)
Resistance training may enhance memory, learning, and aspects of executive function important for daily independence.
✔️ Mixed & Functional Training
Combining aerobic and resistance movement in a session engages your nervous system, supports neuroendocrine adaptation, and increases overall fitness.
✔️ Consider Multidomain Programs
Exercise paired with cognitive training may yield greater improvements in cognition for individuals with MCI than exercise alone.
So, my friends, our best, science-backed intervention for empowering our brain health is right in front of us! So with that, let’s get into this week’s workout!
Today’s workout is 25 minutes, with something to do every minute on the minute. The first minute is 15 burpees, the second minute is 25 kettlebell swings, the 3rd and 4th minutes are maximum calories on the assault bike or the rower and the 5th minute is REST!
This workout has an endurance focus with intensity intervals as well as a strength component with the kettlebell swings. We also have “just move” options if you prefer to keep the intensity low to moderate. Either way, your brain is benefiting!
Warm Up
3-minute easy bike, row, or jog
TABATA - 20 seconds of work and 10 seconds of rest. Perform each movement in sequence until you have completed all 3 movements 4 times (Total 6 minutes)
Movement Practice
Take up to 10 minutes to select your kettlebell weight and movement options for the workout. This is a lighter to moderate-weight kettlebell where it may be realistic to do 25 repetitions unbroken for the first few rounds but where you may need to break it up into 2 quick sets in the later rounds.
Workout
EMOM 25 (Every minute on the minute for 25 minutes
Minute 1: 15 burpees (see the linked videos for variations for all skill levels)
(Option: scale the burpees to a number that you can just barely do in 50 seconds and strive to hold onto this number for all 5 rounds).
“Just Move” Option: 50 seconds of burpees (or variation) or up-downs at a comfortable pace)
Minute 2: 25 kettlebell swings (eye level)
(Option: double or single dumbbell swing).
“Just Move” Option: 50 seconds of weighted hip bridges at a comfortable pace.
Minutes 3 and 4: Maximum calorie/meter bike, run, or row (or max jumping jacks or jump rope reps if no cardio equipment)
“Just Move” Option: 1 min and 50 second brisk walk or alternating lunges at a comfortable pace
Minute 5 - REST
Go back to the burpees for your next round until you have completed 5 rounds.
Your Score: Maximum calories/meters accumulated through the 5 rounds.
TIP! If you are doing this workout “as written”, pace yourself! 25 minutes is a long time, even with a minute of rest each round. Consider working at a little slower pace each minute and performing the repetitions in 45-50 seconds rather than coming out with your hair on fire and doing the repetitions at higher intensity for less time. This will get difficult FAST!
Cool Down
Cooking down is CRITICAL today! If you did this as written, your stress-response system is firing on all cylinders, and now you need to re-establish equilibrium and return the system to baseline. Try this 20-minute gentle yoga stretch sequence. If you can do this outside, soaking in all that nature has to offer, that is ideal.
Also consider some foam rolling, a cold plunge, sauna, breathwork, or short (or long) meditation. Lastly, but certainly not least, EAT AND HYDRATE! A critical part of recovery is replenishing your glycogen stores and water loss and rebuilding muscles with high-quality protein.
REFERENCES
Alizadeh Pahlavani H. Exercise therapy to prevent and treat Alzheimer’s disease: systematic review and meta-analysis. Front Aging Neurosci. 2023.
Wu J, Huang C. Resistance exercise improves cognitive function in older adults: systematic review and meta-analysis. Front Psychiatry. 2025.
Brown BM, et al. Physical activity and cognitive decline: meta-analysis of prospective cohort studies. Mayo Clin Proc. (Classic review on exercise reducing dementia risk).
Montero-Odasso M, et al. Effects of exercise and cognitive training on MCI cognition: the SYNERGIC Trial. JAMA Netw Open. 2023.
Sáez de Asteasu ML, Izquierdo M. The role of exercise in mild cognitive impairment and dementia. Nutritional Aging Rev. (Mini-review on exercise as a therapeutic strategy).
Physical Exercise & BDNF modulation: Exercise increases brain-derived neurotrophic factor and cognitive function. Experimental & Clinical Evidence Review.
A Candid Conversation about Hormone Therapy - hosted by Selene Yeager
The messages we see and hear about hormone therapy are often head spinning, as headlines seemingly say one thing and guidelines say another. Medical experts themselves spend days arguing on Instagram. And women are left wondering how to make the best decisions for their health and well being. We feel it, too. So this week, host Selene Yeager opens up about her own journey through menopause and hormone therapy and has a sit down, candid conversation with the podcast’s resident hormone specialist Dr. Carla DiGirolamo to get to the root of the confusion and discuss what women should consider as they’re sorting through all the information coming their way.
TAKING NEW CLIENTS!
If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!
It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.
Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!
You will find all my service offerings on my website, including a link to my calendar so that you can reserve your place in my schedule online! Looking for a more Human encounter? Call Mary, my awesome and amazing assistant at 754-262-5674 (M-F 9a-5p ET)
Movement is so important for the brain. I pay close attention to this information since both my parents have dementia. And I'm a fan of kettlebell swings. In fact, I keep my kettlebell in my office now. Great info!