⭑ Exercise - even without weight loss - has benefits for your brain - item #1.
⭑ Combining fatty fish and leafy greens combats Alzheimer's - item #2.
⭑ Amazingly eggs and peppers taken together combats belly fat! - item #3.
⭑ Prying goblet squats to lower back pain and compensate for sitting - item #4.

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.
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I'm in the 3rd week of my left knee spring/strain and I think things are going as well as can be expected. In any case, I'm over the doom and gloom of thinking that I'll never run again. About 8 weeks to go before potentially light running can start - this seems to be the consensus.

Right at this period of the healing process is where dietary collagen can help the most. I've never considered dietary intervention before for this type of injury - it came up in my recent research. Luckily I found a half-price sale of high quality collagen powder last week!

My greatest hip-pocket shock was when the podiatrist recommended that I replace my quite new running shoes! The prices always make me baulk. But in perspective, if it keeps me running for longer than it's a good "investment".

She strongly recommended New Balance 1080 (or 880 if you don’t run). Not only that, she stopped me in my tracks by telling me to wear them always - walking, running, whatever! I have never worn my running shoes except for running because it wears them out faster, meaning more $$$, right?

So I have the 1080s. They are heavily cushioned. I can feel that I'll grown into them and hopefully they'll help prevent future aggravation of my knee.

I'd never been to a podiatrist until after I started running at 69. I've found their advice really helpful and has relieved various aches and pains from my hips, knees and ankles and feet. Relieving these pains keeps you moving for longer - well worth it.

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01 Fitness First - Irrespective of Weight

To diet or to exercise first?

A massive UK Biobank study on 16,700+ folks averaging 65 proves regular physical activity causally preserves grey matter volume and cognitive edge, independent of BMI or belly fat, by quelling inflammation and boosting blood flow.

"Casually" means that this was not just a correlation between people who exercises more and brain health, but that the exercise was found to be the cause of their healthier brain compared to others in the study who exercised less.

⇒ It turns out that 150 minutes weekly of moderate aerobic exercise slashes dementia risks by up to 50% no matter your weight.

What this means for you ... Imagine, eat a little less including balanced carbs, and begin exercising moderately and your brain will start bulking up and performing better.

⇒ Better still, mix aerobics, strength, and flexibility. This redirects your body's energy away from storing extra fat and toward repairing cells, fighting inflammation, improving your cerebral health and keeping you strong and flexible.

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02 Leafy Greens Lower Alzheimer Build-up

I've become more and more aware of how precise food combinations have 1 + 1 = 5 benefits.

For example, for my current sprained left knee taking collagen powder in the key repair period - normally weeks 2 to 4 - helps rebuild the tendon and cartilage strength. But you need to take it with vitamin C and Omega 3 to obtain the full benefits.
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Pairing fatty fish like salmon with leafy greens like spinach or kale takes the salmon up a notch for our brain health.

⇒ The healthy fats in salmon help your body absorb fat-soluble vitamins like K and E from greens, while omega-3s lower beta-amyloid buildup in the brain, linked to Alzheimer's.

A Harvard Health review highlights how this combo slows cognitive decline by protecting against oxidative stress.

What this means for you ... Aim for 2-3 fatty fish servings weekly, always with greens:

• Baked Salmon + Spinach: sauté spinach with garlic.
• Grilled Mackerel + Kale Salad: massage kale with lemon.
• Sardine Toast + Arugula: Mash on whole-grain, top with balsamic greens.

⇒ If you are fish averse consider a omega-3 supp (250-500mg EPA/DHA daily)—but remember to pair with spinach, Swiss chard, arugula or romaine, for the full brain benefits

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03 Eggs and Peppers: Powering the Metabolic Burn

I regularly eat 2 fried eggs a day, mid-morning. I prepare a half-avocado, chopped. On the avocado I sprinkle turmeric, black pepper, add some apple cider vinegar, and then place the fried eggs on top.

It turns out that I should also have been adding capsicum.

Eggs' protein raises metabolism by 15-30%, while peppers' capsaicin boosts fat oxidation. This duo fights chronic cortisol and belly fat (chronic elevated cortisol signals our body to store fat, particularly belly fat).

What this means for you ... Eating cooked whole egg (whites + yolk) - not raw or whites-only - along with spicy peppers will burn belly fat and also keep you feeling fuller for longer - curbing your reach for snacks.

Think of poached or fried or omelette - along with the peppers.The hotter the pepper the more capsaicin it has.

⇒ However, everyday capsicums contain zero capsaicin.

Here is a list of five hot peppers and their relative capsaicin (measured as SHU):

1. Cayenne: 30,000–50,000 SHU – often dried into powder or flakes.
2. Tabasco: 30,000–50,000 SHU – used in hot sauces.
3. Serrano: 10,000–23,000 SHU – smaller but hotter than jalapenos.
4. Jalapeno: 2,500–8,000 SHU – rich in vitamin C.
5. Poblano: 1,000–1,500 SHU – mild, common in Mexican dishes.

​

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04 Prying Goblet Squats - Counter Excessive Sitting

This weeks exercise is ... prying goblet squats, a fantastic exercise for rejuvenating your hip flexibility.

When we sit for hours (think emails, drives, or binge-watching), our hips stay in a bent, flexed position. This isn't just "slouching" - it shortens the hip flexor muscles (like the iliopsoas, running from your lower spine to thigh bones) over time. These muscles pull your pelvis forward into what's called an anterior pelvic tilt, where the front top of your pelvis moves forward and the back rotates up.

This is likely a cause of my injuring my hamstring muscle last year in a sprint - because I sit for too long at the computer. It also shows in a stiffer lower back, making walking feel laboured, and weak glutes. And then, we develop chronic compensatory effects - our weaker glutes cause our hip flexors to overgrip and remain chronically tense.

This squat movement will not only alleviate all those problems but it will make you stronger, with better balance, and build your muscle mass.
​
​What this means for you ... This is a truly functional exercise that will help make many of your daily activities feel lighter. You can use a single kettlebell as shown in the video, or a dumbell.

Your key guidelines: slow moves, steady breaths, elbows in knees, spine long, pry left/right at the bottom.

Steps:

1. Setup: Feet shoulder-width/toes out, goblet rack (weight at your chest, forearms up, elbows tucked). Stance wide for elbow fit.
2. Descend: Inhale, hip-pull down (elastic feel)—no fold, spine extended.
3. Bottom elbows: Inside knees (top/in), leverage set.
4. Pry/lengthen: Spine tall (crown-tailbone apart). Subtle left/right shifts—one breath/pry; decompress hips, halve pelvis. Kettlebell snug, no bounce.
5. Optional curls: 2-3 slow in hold—maintain leverage.
6. Ascend: Inhale, exhale brace (soft grunt), rise fluid—spine straight.
7. Set-down: Hinge, place gentle—no drop/twist.

Sets/reps: 2-3 squats, 20-40s holds. Per: 3-5 pries (breath each); 2-3 optional curls. 30-60s rests between squats, deep breaths. Light load for best form/breathing.

I strongly recommend that you watch this video from the experts at StrongFirst.

Thanks for reading!

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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