Think brain decline is just part of getting older? Rally isn’t buying it — and neither are the scientists. In this episode of The Silver Beast Podcast, Rally walks you through six research-backed habits that can help protect your cognitive function and even build new mental horsepower. Can keeping your mind sharp, focused, and growing really be this easy?
EPISODE TRANSCRIPT
Rally:
Hey there Beautiful People…welcome back to the Silver Beast Podcast!
I’m Rally Preston. Your 70-year-old guide to not acting your age.
So let me ask you this: When’s the last time you felt really…sharp? Like, mentally on your game?
Not just remembering where you put your keys. (Or in my case, where you parked the car!) No, I mean you can actually feel the wheels turning upstairs – like your brain was firing on all cylinders.
Well my honest answer would be sometimes – but definitely, not always.
I mean look, we have our slower days right… Where you walk into a room and no clue why. Or you’re mid-sentence and the word you want…. just…vanishes. Like it took an Uber and didn’t tell you where it was going.
And a lot of us just chalk that up to, “Well, I’m getting older.” Like it’s just baked in.
But here’s what I want to tell you: That’s not the whole story.
Look, scientists have been studying the aging brain for decades now. And what they keep finding…surprises me every time I read about it. Your brain is way more adaptable than you think. Even at our age.
Scientists have a word for it. Neuroplasticity. Yep, big word, but simple idea. It just means your brain can still grow new connections. Still rewire itself. At 65, 70, 80 — it’s still happening.
And here’s what I really wanted to talk about today. There are some surprisingly simple habits — things you can work right into your daily life — that can actually help keep your brain sharp.
Some of these you’re probably doing now. Others, maybe not. But none of them require a gym membership or a medical degree. So let’s get into it.
Alright, brain-boosting habit number one. Sleep like you mean it.
Now I know, I know. We’ve talked about sleep before. But it keeps showing up in the research because it’s that important.
Here’s the deal. While you’re sleeping, your brain is not clocked out. It’s actually on the job. Combining memories. Filing things away. Clearing out junk in the cells — yeah, your brain literally tidies itself up while you sleep. If only your house would do that, right?
A lot of doctors will tell you out there: good sleep is a must-have. Without enough of it, your focus, your problem-solving, your memory — all of it takes a hit.
And get this. The National Institutes of Health says a third of American adults aren’t getting the recommended seven to eight hours. That’s a lot of foggy brains out there walking around.
So if you’re not protecting your sleep…that might be the first thing to fix.
Put the phone away an hour before bed. Keep a consistent bedtime. Your brain will thank you in the morning.
Ok Noggin Nudger number two. Move your body. Every single day.
Again, not a shocker. But here’s the angle that really got my attention.
One study found that cognitive decline — memory loss, fuzzy thinking — is much more likely in adults who are inactive compared to those who exercise regularly.
They measured this – and it’s a big gap.
Now you don’t need to run a 5K here. Thirty minutes of light to moderate movement. A walk around the block. Some gentle stretching. Even water aerobics – that’s a good one.
The key is consistency. Doing something. Every day.
And here’s why it works especially well for the brain. Exercise helps your brain maintain the neural connections it already has. And it helps build new ones. Think of exercise as keeping the roads in good repair…instead of letting the potholes take over.
Alright, happy brain habit number three. Try something new.
This one’s my personal favorite. And here’s why.
Your brain absolutely loves anything new. New experiences. New challenges. That lights up your noggin.
This study, in the Journal of Aging and Health, found that regularly engaging in new, challenging activities improved memory function in older adults. Not just maintained it. Improved it.
Now here’s the keyword — NEW. Your brain doesn’t get the same workout doing the same crossword puzzle you’ve been doing for twenty years. It’s already nailed that one. It needs something it hasn’t seen before.
So what you really want to do is tackle something completely different. Like learn to play the ukulele. Take a watercolor class. Try a new recipe from a cuisine you’ve never cooked before. Join a book club where they pick books you probably wouldn’t choose yourself.
And look, doesn’t matter what it is. What counts is that it’s different…unfamiliar. Maybe a little uncomfortable. That discomfort you may feel? Well, that’s your brain growing.
So I tried pickleball a month ago. First time ever for me…and good thing I was playing with family members…they were nice to me. Well more like charitable I’d say. Because I sucked at in. Ok, But my brain? Loved every confusing minute of it. Except the keeping score part…never caught on to that.
Alright, cranium booster number four. Stay connected to people.
This one has some of the strongest research behind it. And it’s also, I think, kinda off the radar for most people.
Dr. Joel Salinas — he’s the chief medical officer at Isaac Health — he sees a direct link in his practice between social isolation and how well the brain functions. A direct link.
And it makes sense when you think about it. When you’re talking to someone…you’re listening…processing…responding…checking out their expressions. Your brain is working hard. In a good way.
But, when you’re isolated…that unique stimulation just isn’t there. And the brain starts to go quiet in ways that aren’t so good for it.
Now the antidote for this one is so simple Beasties. You don’t have to be a social butterfly. You don’t have to join six clubs and host potluck dinner parties.
All it takes is small, consistent, connection. The research says that’s all it takes.
Call a friend you haven’t talked to in a while. Show up at your book club. Say yes to the neighbor who keeps asking if you want to grab a coffee. Just small connections, stacked up over time – they all add up.
Loneliness is really dangerous for older brains. And the cure is so simple. So simple.
All right, bright brain habit number five. Spend time outside. In actual nature if you can.
Ok, we’ve talked about this one before too. But this time we’re focusing on the brain.
Research out of Belgium found that people with more green space around them — trees, parks, gardens — showed better cognitive function. Measurably better.
Not just a better mood. We’re talking better thinking.
Scientists think it’s a combination of things. Less stress. More movement. And something about natural environments that lets your brain shift into a different, uh, higher gear.
You know how after a walk outside you just feel…clearer, – refocused maybe? That’s not your imagination. That’s real.
And you don’t need a national park down the street to do this. Your backyard will do. A community park counts. Even sitting on your porch and watching the trees sway around in the wind for fifteen minutes.
Just get out there. Regularly. Give your brain a little space to breathe.
And habit number six. Learn something. Anything.
Now I saved this one for last because I think it’s the big one. Especially for us older adults.
When you retired — or at least slowed down — a major source of daily mental challenges probably disappeared with it. No real problems to solve. No executive decisions to make. No important information to process every day. Yeah, that’s why we retired…
…but here’s the problem: A lot of us retirees didn’t replace all that with anything.
That’s a very wide gap there. And now, it matters.
Research consistently shows that learning new skills — I mean genuinely new things, not just a refresh of what you already know — helps protect cognitive function. It builds what scientists call “cognitive reserve.” Basically, extra mental horsepower that keeps your brain more, uh … resilient – they called it.
Now, big skills work great. Learning a new language. Taking up a musical instrument. Those are great for the brain.
But honestly? Small skills count too.
Learn to knit. Figure out how to use that one app on your phone you’ve been ignoring – there’s a dozen of those on mine. Watch a documentary about something you know nothing about…which is very easy for me. Then look into it more.
The point is to keep feeding your brain new information. New challenges.
Think of your brain like it’s a muscle. You wouldn’t expect your legs to stay strong if you just sat your butt in a chair all day. Same principle applies up top.
Alright, Silver Beasties. Let’s bring this home.
Six habits. None of them fancy. None of them expensive. But man, they can make a difference…
So, sleep well. Move daily. Try new things. Stay connected to people. Get outside. And keep learning.
That’s it. That’s the whole prescription from Doctor Preston without a medical degree here.
Now I know what some of you are thinking. “Hey, I already do all that.” Well pat yourself on the back – carefully – and keep it up. And maybe double down on the one or two you’ve been coasting on a little.
And if you’re someone who’s been a little checked out lately…just pick one. Start there. One healthy brain habit, one week. See how that feels.
Your brain is not done growing Silver Beasties. You may think it has, but it really could surprise you. It just needs a little nudge in the right direction.
And hey — we’ve made it this far. That brain of yours has carried you through a lot of life. I think it’s earned a little extra investment…put some time into that.
Give it what it needs.
Alright, this is Rally Preston reminding you — your brain is still very much in the game. And today is a great day to prove it.
I’ll catch you next time right here on the Silver Beast Podcast. Take care!