Ep 16: Power Your Brain: How Exercise Fuels Cognitive Performance & Longevity

 

🧠 Episode Summary:

 

 

In this impactful episode of The Vitality Collective Podcast, Dr. Jeremy Bettle returns to the mic alongside his wife and co-founder, Michelle Bettle, to dive deep into the science of brain health and how movement fuels mental clarity and longevity. Drawing from real-world experience and recent talks in their local community, they unpack how strength training, cardiovascular exercise, and meaningful connection aren’t just good for the body—they’re essential for the brain. Whether you’re a seasoned athlete or just getting started, this episode offers hope, practical tools, and a reminder that your brain health is absolutely within your control.

 

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👤 Guest Bio – Michelle Bettle

 

 

Michelle Bettle is the co-founder of The Vitality Collective, a Pilates instructor, wellness educator, and the long-time partner-in-health of Dr. Jeremy Bettle. With two decades of shared experience exploring human performance and wellness, Michelle brings a deeply intuitive and accessible approach to brain and body health. Her thoughtful questions and insights make this episode especially relatable for anyone looking to understand the “why” behind their wellness choices.

 

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🔗 Resources + Mentioned Links:

• The Vitality Collective: www.vitality-collective.com

Related Episodes:

[Dr. Dennis Hughes – Proactive Medicine for Brain Health]

[Dr. Melissa Lim – Sleep and Brain Health]

[Dr. David Petrino – Cognitive Performance]

[Dr. Kelly Casperson – Hormonal Health and the Brain] 

 

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✅ 3 Actionable Items You Can Implement Today:

1. Stop drinking – Alcohol negatively affects brain health and neurochemistry. Removing it is one of the most powerful first steps you can take.

2. Do 15 minutes of circuit-style weight training – Even short sessions provide massive cognitive and metabolic benefits, from boosting BDNF to improving insulin sensitivity.

3. Take a walk after dinner – This simple habit helps regulate blood sugar, enhances insulin sensitivity, and supports both metabolic and brain health.

 

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💡 Top Takeaways:

Your brain is not connected to your body—it is your body. It operates as one integrated system.

• Strength training triggers a chemical cascade (BDNF, IGF-1, GH, testosterone) that supports brain cell creation, memory, and focus.

• You don’t need to lift heavy right away—start where you are, safely, and progress gradually.

• Brain health is not determined by genetics alone—modifiable lifestyle factors play a major role.

• Insulin resistance and poor metabolic health significantly impair energy delivery to the brain.

• Aerobic exercise (Zone 2) increases blood flow, improves glucose delivery, and enhances brain vascularization.

• High-intensity intervals offer short, sharp boosts in focus, mood, and metabolic efficiency—even in just 5–15 minutes.

• Women benefit from strength training just as much as men—hormones like testosterone play vital cognitive roles in both sexes.

• Don’t chase perfection—start with what you can do today and build from there.