Category: Lifestyle

Well+Good 

If you’re one who wants to walk the walk and talk the talk when it comes to baking without spending endless hours in a sweaty kitchen whipping, kneading, and otherwise, we’ve got just the fall-themed baked good for you.

Meet these baked apple donuts made with five (!) ingredients or less that’ll trick or treat everyone into thinking you’ve become a pastry chef overnight (thank youuu, Pepperidge Farm Puff Pastry Sheets). Best part? Zero deep-frying and mess is involved—true game changers when it comes to making homemade donuts.

How to make DIY cinnamon-sugar baked apple donuts in mere minutes

Unlike making traditional donuts from scratch (which requires a boatload of ingredients, lengthy dough rising times, and handling piping hot cooking oil), these DIY baked apple donuts are the exact opposite. In fact, you only need five ingredients—some tasty apples, puff pastry, cinnamon, sugar, and egg wash. Just watch @seriousfoodfestish’s recent Instagram post, and you’ll be drooling in no time.

So, how does the magic come to life? First things first, you’ll want to shape your apples so they resemble a donut, which is easy with a little help of a cookie cutter (used to make the hole at the center of a donut) and a sharp knife. This 12-piece round cookie cutter set (available on Amazon for $7) features a wide range of sizes, although for this situation, you’ll want to use something on the smaller end (depending on the size of your fruit so that it’s proportionate).

To start, take a clean apple and lay it on its side. Then, cut about quarter-inch-thick rounds that resemble a flat disk, and use your nifty cookie cutters to remove the core, leaving about a two-inch diameter of clearance. Up next is the fun part, you’ll want to take slightly-thawed puff pastry and using a sharp knife or pizza cutter, cut about one-inch (width-wise) strips of the dough, aka you should be left with long strands like pappardelle pasta, only wider. If you find that the pastry dough is a bit too thick right out of the packaging, you can gently roll it out using a baking pin. Also, make sure it doesn’t become too thawed, or else it’ll be difficult to handle and become sticky.

Once that’s all set, using the puff pastry strips, mummify the apple slices. By that, we mean take each strand of puff pastry and wrap it around the apple slices, feeding the dough through the center as needed to ensure the entire apple is coated with puff pastry. Pro tip: Don’t leave any apple exposed, as this will help create the illusion of a donut as it rises while baking in the oven. Finally, once the apple is fully covered with puff pastry, you’ll want to transfer the “donuts” to a parchment-lined baking sheet, and gently brush the surface of each pastry-covered apple with egg wash (one large egg and one tablespoon of water whisked together) to help it become ever so golden as it bakes and help the toppings adhere to the surface.

Now, let’s delve into the toppings (arguably the best part). To keep things simple and traditional, sprinkle the egg-washed surface with a generous amount of cinnamon sugar (one part cinnamon to four parts sugar). Or, you can take the liberty of letting your imagination run wild and free with ~fun~ toppings of your choice. Think: Spooky sprinkles, chocolate drizzle, honey, icing, the options are endless. Once you’ve made your selection, simply bake everything in a 375ºF oven for 20-25 minutes.

The result? Sweet, fluffy donuts filled with a slightly tart apple filling that’s the epitome of fall vibes. Swoon.

What type of apples should you use when baking?

Honeycrisp, McIntosh, Pink Lady, there are tons of apple varieties to choose from. However, when it comes to baking, experts say there are a few standouts that’ll hold their shape and maintain their texture when exposed to high temperatures (and not turn into a pile of mush or applesauce). Al Rose, a fourth-generation farmer and owner of Red Apple Farm in Phillipston, Massachusetts—where he grows over 50 varieties of apples—previously shared with Well+Good that the key factor for finding the best apples for baking is that it has a firmer texture. That’s to say, according to Rose, Fuji and Granny Smith are stellar options.

Discover how to make a delicious vegan graham cracker apple tart fitting for the season:



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Well+Good 

Routines are basically the guardrails of life for getting me through the work-from-home day. (If you know, you know.) Specifically, my morning routine has become the backbone of my daily regimen, because it sets me up for feeling as energized, motivated, and clear-headed as possible so I can tackle my seemingly-never-ending list of to-do’s.

And something about me? I’m always on the hunt for new ways to punch up my routine for the better. So, on top of going on a pre-work walk, putting on pants that aren’t pajamas, and making myself a protein-rich breakfast, I’ve begun adding in a five-minute breathwork exercise—courtesy of Nike Well Collective trainer Briana Thompson—in order to really focus on myself (not the list of tasks waiting for me!) and kick off my day feeling more centered.

“Establishing a morning breathwork practice gives you a head start for the day,” Thompson says. “It’s a personal moment to connect with the most important person in your life—you.”

“Establishing a morning breathwork practice gives you a head start for the day. It’s a personal moment to connect with the most important person in your life—you.”

And I don’t know about y’all, but when it’s a busy morning—with tons of calls on my calendar, tasks to get marked off, and more projects are being added to my plate—I tend to jump right into the chaos and let it steer the trajectory of my morning. On the flip side, starting with breathwork felt like permission to (literally) put my mental well-being before work, and it has made all the difference.

“We often overlook moments to regroup with ourselves, ” Thompson says. “So prioritizing taking just a few minutes for yourself in the morning is like setting your internal compass to ‘calm’ and ‘focused’ before the chaos of the day begins.”

How to add breathwork to your morning routine

Okay, so let me take you through what my (new-and-improved!) morning routine looks like: I typically wake up early, make a cup of coffee, and go on a walk. Then, I’ll come home for breakfast and cup of joe number two. Then, I dive into my breathwork session, which first involves getting comfy in a quiet spot. For me, that’s sitting cross-legged on my couch with my favorite blanket, and my cats nearby for kisses.

“Sit with a tall, straight spine,” Thompson says. “Imagine a string pulling you up from the top of your head, aligning your spine. This posture promotes alertness and open breathing.” I especially love this part because I’ve been serving Hunchback of Notre Dame working on my laptop lately.

Then, I close my eyes, and take deep breaths through my nose as I count to four. “Feel your lungs fill with air, expanding your chest and abdomen as you breathe in,” Thompson adds.

After inhaling through my nose for four seconds, I exhale for six, letting all of the air out of my lungs—and continue this four-to-six second pattern for five minutes. Thompson says to give all your attention and focus to your breath, which helps ground any wandering thoughts. “Before finishing, set a positive intention for your day,” she says. “It could be a specific goal, an affirmation, or a word that represents how you want to feel throughout the day.”

And that’s it! After just a few minutes, I feel so much less stressed about starting my day, thanks to deep breathing’s ability to help reduce the production of stress hormones like cortisol and adrenaline, according to Thompson.

To round out my morning routine, I jump in the shower for a rinse-off, and always make sure to get properly dressed before starting my work day. Picking out a real outfit is another way I’ve learned to support my mental well-being, so even on the days when I’m only in the mood for sweats, I try to pull together a stylish-looking outfit—like the fun matching sets from the Nike Feel Good collection—so that I never have to sacrifice that automatic mood-boost.

So far, I’m a few weeks into my upgraded morning regimen, and my productivity is scoring an A-plus all around, but more importantly I’m feeling less anxious and more excited to take on my day as a whole—work tasks, personal projects, life things and all—and feel a sense of internal fulfillment that’s paid off in ways I didn’t expect but I’m super grateful for.

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Carscoops 

Delage has commenced production of the D12 hypercar and has already built four examples of the 30 it has planned.

The D12 was first unveiled by the revived Delage brand in 2020 and it is being built at a factory in Magny-Cours, France. The man behind the new-age Delage brand, Laurent Tapie, says that it will take the firm four to five years to complete production of the D12 hypercar and acknowledges that building recognition for the brand is taking time.

“The car attracts a lot of attention because there’s nothing else like it out there,” he told Autocar. “The brand has been dormant for 70 years, so it won’t become a success overnight.”

Read: Delage Is Back With An F1-Inspired Supercar That Packs Up To 1,100 HP

Driving the Delage D12 is a 7.6-liter naturally-aspirated V12 mated to an eight-speed automatic transmission and supplemented by an electric motor. Two variants are offered, the standard GT with a combined 1,100 hp, and the lightweight Club which has a smaller electric motor, is capped at 1,010 hp, and weighs 198 lbs (89.8 kg) less than the GT.

Underpinning the D12 is a carbon fiber monocoque and much like the Czinger 21C and a jet fighter, the driver sits in the center while the passenger is positioned directly behind them. This has enabled the Delage team to design an incredibly thin cockpit, allowing it to make the car as aerodynamically efficient as possible. One particularly intriguing element of the D12 is its use of a contractive suspension system that was used by McLaren and Ferrari during the 1990s in Formula 1 and was invented by Delage’s current chassis and suspension chief Mauro Bianchi.

It remains unclear if Delage has sold all 30 units of the D12 but with an average starting price of $2 million, we know it’s not cheap.

Delage isn’t resting on its laurels with the D12. Tapie told Autocar that the firm is already planning its second production car and that it will be a fast grand tourer in a similar vein to the Bugatti Chiron. He added that it will have a hybrid powertrain and that design work has even started on the firm’s third model.

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Carscoops 

Volvo has been teasing its upcoming EM90 minivan but photos from China’s Ministry of Industry and Information Technology effectively revealed the electric model before its official debut that is scheduled for November 12.

Volvo’s first minivan is actually a rebadged version of the Zeekr 009 that debuted last year. This explains the shared body panels, greenhouse, and proportions between the two models. In fact, the profile looks identical, setting aside the different alloy wheels that measure 19 inches or 20 inches in diameter depending on the trim level.

More: Volvo To End All Diesel Model Production By Early 2024

The Zeekr 009 (above) serves as the base for the Volvo EM90 (below).

Photo: MIIT

Thankfully, the EM90 adopts a unique face, incorporating styling features from other models in the Volvo lineup. Those include the signature Thor’s hammer LED headlights, the covered grille, and the bumper intakes, trying hard to look like the admittedly sleeker Volvo EX90 SUV flagship. Moving over to the back, the T-shaped taillights with chrome details and the Volvo lettering between them are the only notable differences compared to the Zeekr.

We don’t have photos of the interior, but we expect a similar amount of shared components, including the three-row six-seater layout, premium-grade upholstery options, and plenty of technology.

According to the documents from China, the Volvo EM90 measures 5,206 mm (205 inches) long, 2,024 mm (79.7 inches) wide, and 1,859 mm (73.2 inches) tall, with a generous wheelbase of 3,205 mm (126.2 inches) and a curb weight of 2,763 kg (6,091 pounds). For comparison, the Zeekr 009 is 3 mm (0.1 inches) longer, and 8 mm (0.3 inches) taller.

Photo: MIIT

We already knew that the Volvo EM90 rides on Geely’s SEA platform. However, unlike the Zeekr 009 which is exclusively available with dual electric motors producing a combined 536 hp (400 kW / 544 PS), the Volvo EM90 comes with a single rear-mounted electric motor which is good for 268 hp (200 kW / 272 PS). As with all Volvo models, the top speed of the electric minivan is electronically limited to 180 km/h (112 mph).

The battery pack is manufactured by CATL Geely and uses the NMC (nickel manganese cobalt) technology, which makes us believe it is the same 116 kWh unit found in the base-spec Zeekr 009. Judging from the fact that the Volvo EM90 is RWD, its CLTC range could be longer than the 702 km (436 miles) promised by the AWD-only Zeekr sibling. It remains to be seen if the Volvo will also be offered with the larger 140 kWh CATL Qilin battery pack sometime in the future, further expanding its driving range.

Hopefully, all of our questions about the Volvo EM90 will be answered during its debut on November 12. The electric minivan will be produced in Zhejiang, China.

Photo: MIIT

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Carscoops 

Toyota has teased two intriguing concepts cars that will debut at the Japan Mobility Show 2023 on October 26. Both concepts are battery-electric vehicles and are dubbed the FT-Se and FT-3e respectively.

The Toyota FT-Se is the most intriguing of the two as it takes the form of a GR-branded high-performance sports car. Toyota describes it as “one of the options for sports cars in the carbon-neutral era” and notes that it makes use of the expertise Gazoo Racing has gained in motorsports over recent years.

The wide and low profile of the FT-Se immediately catches the eye and while Toyota already builds the GR 86 and Supra sports cars, the FT-Se looks nothing like either of them. Visible at the rear are thin LED taillights that curve upwards and along thin vertical fins on either side. The teaser also shows a prominent GR badge sitting on the pronounced rear lip spoiler and we can also see a dramatic diffuser finished in black.

Most of the FT-Se’s exterior is clad in orange but it does include a black roof and black wing mirrors. A separate teaser also previews the car’s interior where we can see a prominent digital instrument cluster, a yoke-style steering wheel, and infotainment displays on either side of the yoke. Toyota also says it will feature “newly designed kneepads [to] protect the body from G-forces during driving.” The carmaker adds that the concept pursues “handling stability and aerodynamic performance” and will support software updates.

Then we have the Toyota FT-3e. It is a sleek battery-electric crossover concept and includes an LED light bar stretching across the rear. Dozens of vertical LEDs have also been positioned along the base of the doors and can display battery charge, interior temperature, and the air quality of the cabin. Its exterior design is largely void of the curves and creases of the FT-Se and is much more angular. Toyota says the exterior lines and surfaces have been made “as simply as possible.”

Read: Toyota Teases New Concepts For Tokyo Including Boxy EV, Coupe, And Sedan

Toyota believes that both concept cars represent more than physical transportation tools and that they will offer “the joy of personal ride customization, as well as convenient functions for stress-free browsing of local area information.”

Be sure to stay tuned to CarScoops over the coming two weeks as our coverage of the Japan Mobility Show running from October 26 – November 5 continues.

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Carscoops 

The latest generation of the Nissan Z has split opinions everywhere but die-hard fans still exist. The couple at the focus of this story demonstrates that as they own some incredibly rare Zs and just added to the collection. Two videos chronicle their love for the model and the introduction of their latest addition.

Z enthusiasts Celeste and Bill Gilbert have been married for 51 years and have loved the model even longer. According to Celeste, that love was only a longing for some time as the couple couldn’t afford a Z. Once they could, Bill says that for a time there wasn’t space for one in their life.

Now, as empty nesters, the pair have acquired a number of rare Z models from numerous generations. They showcased them all to Nick from the YouTube channel Nick Loves Nissan. The car that really hooked the Gilberts was their first, a 2003 350Z Touring Edition. It might be the most normal of the group.

More: First 2024 Nissan Z Nismo Allocation Sells Out In Less Than 1 Hour In Australia

Next, they picked up a one-owner 1980 Tenth Anniversary Edition 280Z with about 29k original miles on it. Behind it in the garage sits a 1977 ZAP Z Special Edition with a five-speed manual transmission. Sitting atop a lift is a 1978 Black Pearl Edition Z. Those last two were the inspiration for Nissan’s 370Z Heritage edition.

Bill doesn’t have one of those yet but he does have a 50th Anniversary Edition 370Z in red and white. According to him, it’s one of just 50 ever made. There’s no telling how rare his newest Z is though. Matter of fact, it’s actually Celeste’s new Z in Seiran Blue with a matching blue interior.

She, along with Nick, takes the car for its first spin in the video below and to put it simply, she loves it. The couple is clearly extremely fond of the model and has filled their lives with it. Their passion for the Z is heartwarming too. Regardless of how good or bad one might think the new Z is, it’s great to see people who are genuinely enthralled by cars that they love.

Image Credit: NismoNick

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Well+Good 

These days, there’s a beauty patch for everything: You can put a star-shaped sticker on your pimples, pop a set of half-moons on your undereye bags, and fade discoloration with a barely-there dot. I’ve always loved the targeted, immediate results that these magical bandages deliver, but as someone with mature skin, I’ve yet to find any that help with my most prominent skin concern—that is, wrinkles.

So when I discovered that the brand behind Amazon’s best-selling (and, with 45,000 five-star reviews, beloved) pimple patches had recently introduced a dedicated wrinkle patch, I knew I had to try it for myself.

The new Nurive CoreVital Advanced Wrinkle Patches ($22) are designed to reduce fine lines and wrinkles, restore radiance, and firm skin. They’re infused with a laundry list of powerhouse anti-aging ingredients, including retinol (to boost cellular turnover), hydrolyzed collagen (to smooth skin), adenosine (to firm fine lines and wrinkles), and epidermal growth factors (to stimulate the production of collagen and elastin). They’ve also got sodium hyaluronate—the salt form of hyaluronic acid that has smaller molecules for deeper penetration—to add moisture and plumpness to the skin.

Putting the patches to the test

The triangle-shaped wrinkle patches come in three sizes so they can be used on multiple areas—smaller patches work well for the crow’s feet and “11” lines between the eyebrows, while larger patches can be used for forehead wrinkles and deeper smile lines. Directions suggest wearing the patches for at least five hours and applying them before sleep. So, before bed, I applied patches to my forehead, 11 lines, crow’s feet, cheeks, and chin—eight in all—by the recommended method of smoothing the skin with two fingers, then sticking on a patch. Although I did feel a slight pull once the patch was on, it wasn’t uncomfortable, and I had no trouble falling to sleep with them in place.

However, when I woke up, more patches were stuck to my pillowcase and sheets than my face—and the same thing happened the next night. While it’s hard for me to know how long the patches were actually on, I did see a noticeable improvement in my crow’s feet and forehead lines, which also happened to be the only patches still left on my face in the morning. The patches are designed for best results with continued use, so I’ll keep trying them, but this time during the day when I can make sure they all stay in place.

If you’re looking to instantly smooth your skin—before, say, a big event—these patches will give you the boost you need.

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Carscoops 

Ahead of the Japan Mobility Show 2023, Panasonic is previewing what it has planned for the event. Among its displays will be a new vehicle-to-home storage system, safety tech for cyclists, and an autonomous vehicle that shows what the future of autonomous transportation may look like.

Dubbed the Mobile Living Room, the concept combines autonomous vehicle technology with the comfort and entertainment we expect from our homes. Better still, attendees of the Japan Mobility Show 2023 will actually be able to sit down inside a full-size mockup of the concept vehicle.

“The Panasonic Group has been closely connected to people’s lives through home appliances and housing since its founding in order to realize a better life for each individual,” said Toshihiro Miyamihchi, the strategic manager for Panasonic’s vehicle interiors department. “Utilizing this knowledge, we will create a future that moves the hearts of people and a rich mobility society.”

Read: Yamaha’s Tricera Is A Morgan Super 3 For 2033

The vehicle will essentially be a moving terrarium for people. Made of glass on all four sides, it has an L-shaped bench inside with a transparent screen opposite the passengers to act as enrichment as they zoom along gently in a vehicle that moves smoothly, to avoid jostling them.

Panasonic says that these screens will not be touch capacitive, rather they will respond to gestures and words from occupants. In addition to watching out for the vehicle’s occupants, it will also be aware of traffic, pedestrians, and cyclists around it, going so far as to predict their behavior to keep everyone safe.

The company is showing off how that safety technology will work with another demonstration: a bicycle equipped with an Intelligent Transportation System. By using this, Panasonic hopes to avoid dangerous accidents in areas such as intersections with poor visibility. In a virtual demonstration, attendees will again be able to experience this technology, as they avoid simulated accidents.

In addition to being autonomous, Panasonic’s Mobile Living Room will be electric. The company is also showing off how green this technology can be with a show car that visitors to the auto show can interact with to get information about an EV’s ecological advantages.

Moreover, Panasonic is presenting its take on vehicle-to-home charging technology. In its vision, houses and cars will be able to share electricity. EVs will be able to act as batteries that can store power from the grid, or solar panels on a home’s roof, that can then be used for driving, or powering the home when the sun goes down and electricity is more expensive.

Panasonic plans to show off all its coming automotive technology at the Japan Mobility Show from October 26 to November 5 in Tokyo.

For more news on the Japan Mobility Show, check out our dedicated hub by clicking here.

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Carscoops 

With BMW’s latest addition, the new X2 compact crossover, there has been significant discussion regarding its role within the brand’s evolving lineup and future strategies. The 2024 X2 is not only notably larger than its hatchback-style predecessor, but it also adopts the same Sports Activity Coupe-style profile lines and silhouette as the X4 and X6.

While it’s completely normal these days for new models to increase in size, BMW appears to have emphasized this growth in the X2, potentially positioning it to eventually replace both the previous generation and the ICE-powered X4, which is expected to be discontinued in the future.

More: 2024 BMW X2 Revealed As An X1 In Ostentatious Running Shoes Priced From $43,000

The new BMW X2 (above) is closer in terms of shape and size to the X4 (below) than its hatchback-style predecessor.

According to insider sources from last year, the BMW X4 is reportedly set to be replaced by a new model called the iX4. As the name suggests, it will be exclusively available with a battery-electric powertrain and will be based on the Neue Klasse architecture.

The current second generation X4, with the internal codename G02, was introduced in 2018 and received a facelift in mid-2021. Given its lifecycle, it’s unlikely to continue past 2025. BEVs will certainly be more popular by then, but automakers will still need to offer ICE-powered options at least for a few more years.

A report from BMW Blog says that the longer silhouette, more spacious and tech-filled cabin, and more potent powertrain options may pique the interest of current X4 owners. Some of these customers might be looking for a newer model in the near future or may prefer not to switch to a fully electric vehicle when the iX4 is introduced around 2026.

A quick look at the specifications of these SUVs reveals that the second-gen BMW X2 measures 4,554 mm (179.3 inches) long. This places it between the previous X2 and the current X4 in terms of its overall footprint. In fact, it is 194 mm (7.6 inches) longer than its predecessor and 198 mm (7.8 inches) shorter than the X4. For a more detailed comparison of sizes between the models, refer to the chart below.

The additional length was required by BMW designers to shape the elongated coupe-SUV rear with the sloped windshield. It also played a crucial role in achieving better proportions, narrowing the gap between the X2 and the X4, even though the X2 has a longer front overhang due to its front-wheel-drive-based platform.

The new X2 utilizes an upgraded version of its predecessor’s FWD-based UKL2 platform, in contrast to the RWD-orientated CLAR architecture found in the X4. Consequently, it doesn’t offer the larger X4’s inline-six engine option, with the 312 hp 2.0-liter four-cylinder M235i edition being the highest-performing variant available. While these differences will surely impact factors like performance and driving dynamics, it’s worth noting that for the average mainstream buyer, these technical specifications might not be a primary consideration, as they tend to focus on other aspects of the vehicle.

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Well+Good 

When you think of dementia, you probably imagine a cognitive disease that becomes more likely the older you get—particularly if you have a family history of it. But did you know that there are things you’re doing—perhaps even right this very moment—that could be enhancing your chances of developing severe memory loss? According to a new study funded by the National Institutes of Health, there is a link between having a sedentary lifestyle and dementia: Sitting stationary for 10 hours a day can significantly increase your likelihood of developing the disease later in life.

Now, we know what you’re thinking: 10 hours is a long time to be sitting—but if you really think about it, taking into account the time you spend in a chair in the office, on the couch, in the car, or out to eat, it’s really not that far of a stretch in modern times. (In fact, it’s because of people’s proclivity for extended periods of sitting that Apple has gone so far as to offer standing alerts on the Apple Watch.) And that’s if you’re able-bodied—some of us have no choice other than to sit all day every day.

This begs the question: What can you do while sitting to curb these cognitive health effects? To find out, we chatted with neuroscience researcher and neurodegenerative disease expert, Dale Bredesen, MD.

The risks of a sedentary lifestyle on brain health

Once upon a time, children and adults were up and moving upwards of 10 hours a day. The reason? Work, leisure, creating community, and simply having fun. Nowadays, thanks to technology, it’s possible to make a living and be sufficiently entertained without so much as leaving your couch, much less home. As wonderful as technology is, it’s a bit of a double-edged sword. After all, if you remain stationary for hours on end—whether it’s in pursuit of tackling a deadline, catching up on your favorite shows, or hitting a new high score—you can inadvertently harm your health down the road.

According to Dr. Bredesen, a stationary lifestyle can lead to adverse health effects like suboptimal metabolism, and, as recently shown, dementia. While all quite different, these downsides actually go hand in hand, as they all boil down to energetics and inflammation, Dr. Bredesen says.

“The most common form of dementia is Alzheimer’s, and research has shown that this is largely driven by two factors,” he explains. Those are energetics (oxygenation, blood flow, mitochondrial function, and ketone level) and inflammation (which is increased by pathogens, toxins, leaky gut, air pollution, poor dentition, etc.), according to Dr. Bredesen. “A sedentary lifestyle reduces energetic support for the brain, and is often associated with poor nutrition, as well—sitting on the couch and eating chips, for example—which increases inflammation,” he says.

How to curb the effects of a sedentary lifestyle on cognitive function

Simply standing and walking more often throughout your day may not be feasible for everyone, like those who are wheelchair-bound or whose job requires long hours at a desk. If that’s the case, Dr. Bredesen says that there are five key lifestyle habits that you can employ to support energetics and reduce inflammation, effectively warding off cognitive decline in the process.

1. Fill your plate with nutrient-dense foods

“Eat a plant-rich diet,” Dr. Bredesen says. Prioritizing nutrient-dense, plant-based foods can help boost metabolism and digestion, prevent inflammation, and foster better health overall.

2. Move your body

Bredesen emphasizes the importance of daily exercise of 45 to 60 minutes, including both aerobic and strength training. “These [modalities] have different mechanisms of cognitive support,” he explains. That doesn’t mean you have to rigorously move your body, though. Bredesen says performing seated weight exercises, as well as banded movements counts. Another idea? Get a walking pad to turn your traditional desk into a cognition-boosting workspace, if that’s an option for you.

When working movement into your sedentary lifestyle, Dr. Bredesen says that resistance is everything. “Resistance training increases insulin sensitivity, one of the most important metabolic parameters for optimal cognition,” he points out. “It also increases PGC-1alpha, which enhances mitochondrial function, increases detox, and supports cognitive function.”

3. Prioritize sleep

As important as movement and diet are, quality sleep has the biggest impact on your overall health. Because of this, Dr. Bredesen recommends getting at least seven to eight hours of high-quality sleep per night. Specifically, he says to aim for at least “one hour of deep sleep and at least 1.5 hours of REM sleep.” An easy way to track these numbers is with a sleep tracker.

4. Manage your stress

While movement, diet, and sleep can help you to lead a less stressful life, making time for meditation and other restorative practices, like yoga, deep breathing, and sound baths, is also worthwhile, Dr. Bredesen says. There are plenty of free meditation apps to help you cultivate more mindfulness and calm.

5. Train your brain

Sudoku, crossword puzzles, and even Wordle have one thing in common: They boost brain activity. According to Dr. Bredesen brain training is essential for maintaining cognitive health. He suggests looking into Brain HQ to challenge your noggin.

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