Embedded Files
Recording:
Recording:
If you missed the class or need to hear it again (lots of information on our upcoming semester), view the recording here!
Additional Resources
Additional Resources
Introduction:
Introduction:
As we age, maintaining cognitive function, emotional well-being, and independence becomes increasingly important. The brain remains adaptable throughout life, and science shows that engaging in mental, social, and physical activities can enhance memory, attention, and overall resilience. This course explored a broad range of topics from brain myths, neuroplasticity, and Cognitive Behavioral Therapy to the impact of stress, caregiving, menopause, travel, AI tools, and lifestyle factors on brain health. By understanding how the brain works and applying practical, evidence-based strategies, older adults can support lifelong learning, adapt to change, and maintain a fulfilling, engaged life.
This table summarizes the core principles of neuroplasticity, explaining how the brain changes through use, repetition, intensity, timing, motivation, age, and experience, and how learning can both strengthen skills and interfere with similar behaviors depending on how training occurs.
Week 2 Summary: Brain Myths—What’s Fact and What’s Fiction
Week 2 Summary: Brain Myths—What’s Fact and What’s Fiction
This lesson examined common myths and misconceptions about the brain and aging, including oversimplified beliefs about intelligence, memory, and brain use. It explored why these myths persist in popular culture and how misinformation can influence learning, health decisions, and self-perception. The lesson emphasized evaluating brain-related claims using scientific evidence and applying accurate neuroscience knowledge to everyday life. By challenging myths with research-based understanding, students learned how accurate brain science supports lifelong learning, healthy aging, and informed decision-making.
Key Takeaways
Brain myths are common and persist through media, education, and everyday beliefs.
Many popular ideas about intelligence, memory, and aging are scientifically inaccurate.
Understanding accurate neuroscience helps people think critically and avoid misinformation.
The brain is adaptable and capable of growth throughout life.
Replacing myths with facts supports better learning, healthier aging, and informed decision-making.
Accurate brain knowledge empowers individuals and communities to live and learn more effectively.
Week 3 Summary: Latest Advances in Brain Research
Week 3 Summary: Latest Advances in Brain Research
This lesson explored recent advances in brain research that transformed brain health from theory into practical, evidence-based action. You learned how randomized clinical trials demonstrated that lifestyle changes—such as exercise, nutrition, sleep, social engagement, and blood pressure control—can improve cognitive function. The lesson also introduced emerging diagnostic tools, FDA-approved disease-modifying treatments for early Alzheimer’s disease, and the growing role of AI and neuromodulation. Emphasis was placed on the idea that small, consistent habits combined with early detection and medical innovation can protect cognition and improve quality of life.
Key Takeaways
Brain research has entered a new era with practical, evidence-based interventions.
Lifestyle factors (exercise, diet, sleep, social connection, blood pressure control) are the foundation of brain health.
Randomized trials confirm that behavior changes can improve cognition.
New diagnostic tools, including blood tests and AI-based models, help identify memory problems earlier and more accurately.
FDA-approved treatments for early Alzheimer’s disease offer new hope for intervention.
Brain health is best supported through small, consistent actions over time, not quick fixes.
Combining lifestyle habits with medical advances empowers individuals to protect cognition and improve quality of life.
Week 4 Summary: How Stress and Socioeconomic Pressure Impact the Brain
Week 4 Summary: How Stress and Socioeconomic Pressure Impact the Brain
This lesson examined how chronic stress and socioeconomic pressures affected brain structure, memory, and emotional regulation. Using the concept of allostatic load, students learned how repeated exposure to adversity created cumulative wear and tear on the brain, accelerating aging and increasing vulnerability to disease. The lesson highlighted how financial strain, social inequality, and unsafe environments disproportionately impacted cognitive health, particularly in older adults. Practical, evidence-based strategies were discussed to support resilience, reduce vulnerability, and promote independence and overall well-being.
Key Takeaways
Chronic stress and socioeconomic pressure cause lasting physical changes in the brain, not just emotional strain.
Allostatic load explains how repeated stress leads to cumulative damage over time.
Long-term stress can impair memory, decision-making, and emotional regulation.
Financial strain and social inequality can accelerate brain aging and increase disease risk.
Older adults may face compounded challenges, including cognitive decline and vulnerability to exploitation.
Evidence-based strategies can help reduce stress effects and support brain resilience.
Combining scientific understanding with practical action promotes independence, resilience, and overall well-being.
This diagram shows how structural, socioeconomic, political, environmental, and healthcare system factors create chronic stress and unhealthy conditions that drive hypertension and cardiovascular disease across generations, leading to earlier and more severe health outcomes.
This diagram shows how genetics, environment, and stress can either strengthen or damage brain cells, influencing memory, mood, and cognitive function through changes in neural connections.
Week 5: Getting Involved in Clinical Trials for Brain Research
Week 5: Getting Involved in Clinical Trials for Brain Research
This lesson explored the purpose and importance of clinical trials in advancing brain research while addressing common misconceptions about safety and participation. Students learned about the vital roles of both healthy volunteers and individuals with neurological conditions. The lesson emphasized participant protections, including informed consent, IRB oversight, HIPAA privacy protections, and legal considerations related to injury and compensation. Local research opportunities and trusted resources for finding legitimate trials were also highlighted.
Key Takeaways
Clinical trials are highly regulated and essential for medical progress.
Both healthy individuals and affected participants are critical to research.
Informed consent is an ongoing process that protects participant rights.
IRBs provide independent oversight to ensure safety and fairness.
Personal health data are protected under federal privacy laws.
Participation contributes to future brain health and scientific advancement.
Week 6: Habits & the Brain – How They Form and How to Break Them
Week 6: Habits & the Brain – How They Form and How to Break Them
This lesson examined how habits form, why they are difficult to change, and how the brain supports both the creation and modification of routines. Students learned about the habit loop—cue, routine, reward—and how the basal ganglia stores automatic behaviors while the thinking brain manages new tasks. The lesson explored the chemistry behind habits, including dopamine’s role in motivation, and emphasized that although bad habits cannot be erased, they can be replaced with new behaviors. Practical strategies such as awareness, mindfulness, habit stacking, the 2-minute rule, and consistent small actions were highlighted. The lesson also emphasized neuroplasticity, showing that the brain can learn and reinforce new habits at any age.
Key Takeaways
Habits are automatic brain shortcuts that follow a cue → routine → reward loop.
The basal ganglia governs habits, while the thinking brain focuses on new behaviors.
Repetition plus reward strengthens habit wiring, with dopamine motivating repetition.
Bad habits cannot be erased, but they can be replaced by changing cues, routines, or rewards.
Awareness and mindfulness help interrupt undesired habits and support new choices.
Neuroplasticity allows the brain to form new habits throughout life.
Tools like habit stacking, the 2-minute rule, and accountability improve habit change success.
Small, consistent daily actions compound over time to produce significant results.
Week 7: Gender & the Brain – Biological, Social & Transgender Research
Week 7: Gender & the Brain – Biological, Social & Transgender Research
This lesson examined the complex relationship between gender, sex, and the brain, emphasizing that these categories are not simple or fixed. Students learned that biological sex exists on a spectrum, with intersex variations demonstrating natural human diversity. The lesson explored how gender is also a social construct shaped by culture, history, and identity, while neuroscience provides insights into how the brain contributes to gender identity. Transgender and nonbinary experiences were discussed, alongside evidence highlighting the importance of affirming care, inclusion, and support for mental health and well-being. The lesson emphasized that understanding gender requires integrating biological, social, and lived experiences.
Key Takeaways
Sex and gender are not simple binaries; both exist on a spectrum.
Intersex variations demonstrate natural human diversity.
Gender is a social construct influenced by culture, history, and identity.
Neuroscience shows the brain plays a role in gender identity.
Transgender and nonbinary experiences highlight the importance of affirming care and inclusion.
Respect, affirmation, and inclusion are essential for mental health and well-being.
Understanding gender requires integrating biology, brain science, and lived experiences.
Week 8: AI & the Brain – How Technology Supports Lifelong Learning
Week 8: AI & the Brain – How Technology Supports Lifelong Learning
This lesson explored how AI and digital tools support lifelong learning and cognitive health in older adults. AI-powered apps, brain games, adaptive platforms, and conversational tools like ChatGPT provide personalized ways to challenge memory, attention, and problem-solving. Students learned that while these tools can enhance mental engagement, over-reliance may reduce independent thinking. Strategies for mindful use—including combining AI with real-world practice, verifying information, and staying socially connected—were emphasized. Thoughtful integration of technology helps maintain cognitive vitality, curiosity, and emotional well-being, complementing active learning and social interaction.
Key Takeaways
AI tools support memory, attention, problem-solving, and lifelong learning.
Mentally stimulating activities help maintain cognitive function and healthy aging.
Over-reliance on AI can reduce critical thinking and independent problem-solving.
Mindful use includes combining AI with practice, verifying information, and social engagement.
Thoughtful technology use complements learning, supports independence, and promotes overall brain health.
Week 9: Repurposing GLP-1 Inhibitors for Weight Loss and Cognition
Week 9: Repurposing GLP-1 Inhibitors for Weight Loss and Cognition
This lesson examined the connection between metabolic and vascular health and cognitive function, focusing on the emerging research on GLP-1 agonist medications, such as Ozempic and Zepbound. Students learned how these drugs, originally developed for diabetes and now used for weight loss, improve overall metabolic and vascular health, which indirectly benefits brain function. The lesson also introduced potential direct effects on the brain, such as reducing neuroinflammation and clearing harmful proteins, which are being actively studied in dementia prevention research. Students explored the importance of medical supervision, understanding potential side effects, and integrating these medications into a broader, healthy lifestyle.
Key Takeaways
Metabolic and vascular health are closely linked to brain health; improving one supports the other.
GLP-1 agonists provide proven indirect cognitive benefits by improving overall body health.
Research is exploring potential direct benefits for brain health, including reducing neuroinflammation and clearing harmful proteins.
These medications are serious and require doctor supervision.
Effectiveness is highest when combined with a comprehensive healthy lifestyle.
Ongoing clinical trials will clarify the full impact on cognition and dementia prevention.
Week 10: Navigating Grief – Harnessing Brain Resilience While Coping with Loss
Week 10: Navigating Grief – Harnessing Brain Resilience While Coping with Loss
This lesson examined how grief impacts the brain, particularly in areas involved in emotional regulation, memory, and decision-making. Students learned that grief can be acute, prolonged, anticipatory, disenfranchised, or collective, each type producing unique cognitive, emotional, physical, and behavioral symptoms. Neurologically, grief increases amygdala activity, heightening emotional sensitivity, while weakening the prefrontal cortex and hippocampus, resulting in cognitive fog, memory issues, and difficulty with decisions. Practical strategies for managing grief included seeking professional support, connecting with support groups, practicing mindfulness, staying physically active, and allowing time for healing. These approaches help build emotional resilience and mitigate the cognitive and emotional disruptions caused by grief.
Key Takeaways
Grief affects both emotions and cognitive function, including memory and decision-making.
There are different types of grief: acute, prolonged, anticipatory, disenfranchised, and collective.
Neurologically, grief increases amygdala activity and weakens the prefrontal cortex and hippocampus.
Symptoms can include emotional sensitivity, cognitive fog, memory issues, and difficulty making decisions.
Effective strategies for coping include professional support, support groups, mindfulness, physical activity, and time to heal.
These approaches enhance brain resilience and support recovery during periods of loss.
Week 11: Parkinson’s Disease – Early Signs, Brain Changes & Treatment
Week 11: Parkinson’s Disease – Early Signs, Brain Changes & Treatment
This lesson examined Parkinson’s disease (PD) as a progressive neurodegenerative disorder affecting both motor and non-motor functions. Students learned that early signs—such as subtle changes in mood, sleep, sense of smell, or fine motor skills—often appear years before classic motor symptoms like tremor, rigidity, and slowness of movement. The lesson explored brain changes in PD, including dopaminergic neuron loss, alpha-synuclein pathology, and multisystem involvement. Established and emerging treatments were reviewed, including pharmacologic therapies, surgical interventions, experimental approaches, and lifestyle strategies. Emphasis was placed on integrating medical treatments with exercise, nutrition, cognitive training, stress management, and social engagement to preserve independence, enhance brain fitness, and promote resilience. Students were encouraged to take an active role in managing PD through awareness, education, and proactive engagement.
Key Takeaways
Early signs of PD may include mood changes, sleep disturbances, reduced sense of smell, and fine motor difficulties.
PD involves dopaminergic neuron loss, alpha-synuclein pathology, and multisystem brain changes.
Classic motor symptoms—tremor, rigidity, and slowness of movement—often appear later.
Treatment options include medications, surgical interventions, experimental therapies, and lifestyle strategies.
Lifestyle interventions—exercise, nutrition, cognitive training, stress management, and social engagement—support brain fitness and resilience.
Awareness and early detection enable timely management and improved quality of life.
Integrating medical care with proactive self-care fosters independence, adaptation, and hope for individuals with PD.
Week 12: Menopause & Brain Health
Week 12: Menopause & Brain Health
This lesson examined the relationship between menopause, hormonal changes, and brain health. Students learned that the menopausal transition can cause temporary cognitive symptoms, often referred to as “menopause brain fog,” including forgetfulness, word-finding difficulties, and attention lapses. The lesson emphasized that these changes do not represent inevitable cognitive decline but reflect the brain recalibrating to hormonal shifts. Strategies to manage symptoms, such as improving sleep and maintaining healthy lifestyle habits, were highlighted. The lesson reinforced that lifestyle choices—exercise, diet, and social engagement—serve as powerful tools to support neuroprotection and long-term cognitive health.
Key Takeaways
Menopause can cause temporary cognitive symptoms like forgetfulness and brain fog.
These changes are normal recalibrations, not guaranteed cognitive decline.
Improving sleep is critical for managing short-term cognitive effects.
Exercise, nutrition, and social connection are powerful neuroprotective tools.
Individuals can actively influence long-term brain health through lifestyle choices.
Understanding and supporting brain changes during menopause promotes resilience and well-being.
Week 13: Unlocking Your Potential at Any Age – A Neuroscience-Informed Guide to Cognitive Behavioral Therapy (CBT) for Healthy Aging
Week 13: Unlocking Your Potential at Any Age – A Neuroscience-Informed Guide to Cognitive Behavioral Therapy (CBT) for Healthy Aging
This lesson examined how Cognitive Behavioral Therapy (CBT), informed by neuroscience, supports mental well-being and cognitive health in older adults. Students learned that neuroplasticity allows the brain to change and form new connections throughout life, enabling the restructuring of unhelpful thought patterns and behaviors. The lesson highlighted how avoidant and safety-seeking behaviors can limit independence and well-being, and introduced practical CBT techniques such as thought records, behavioral activation, and graded exposure. Emphasis was placed on using CBT to strengthen neural pathways, build resilience, and actively support a healthy, engaged mind, demonstrating that the brain can adapt at any age.
Key Takeaways
Neuroplasticity allows the brain to adapt, learn, and change at any age.
CBT provides a structured method to restructure unhelpful thoughts and behaviors.
Common cognitive distortions and “thinking traps” can be identified and challenged.
Avoidant and safety-seeking behaviors can limit independence and well-being.
Techniques like thought records, behavioral activation, and graded exposure strengthen healthier neural pathways.
Applying CBT strategies supports resilience, mental health, and active engagement in life.
Using CBT empowers individuals to preserve independence and cognitive vitality.
Week 14: Traveling and the Brain – How Exploring New Places Impacts Our Minds and Dementia
Week 14: Traveling and the Brain – How Exploring New Places Impacts Our Minds and Dementia
This lesson examined how travel—both physical and virtual—supports brain health, emotional well-being, and social connection, particularly in older adults and individuals living with dementia. Students learned that travel stimulates memory, creativity, problem-solving, and emotional regulation, while fostering meaningful engagement with others and oneself. The lesson highlighted virtual travel as an accessible option for cognitive stimulation and enrichment. Students explored how to design travel experiences that maximize brain benefits, discussed potential challenges for older travelers, and considered safe, supportive alternatives. The lesson emphasized that travel, at any scale, provides opportunities for lifelong learning, curiosity, and emotional growth.
Key Takeaways
Travel stimulates memory, creativity, problem-solving, and emotional health.
Virtual travel provides accessible cognitive stimulation for those unable to travel physically.
Carefully planned travel supports social engagement and emotional enrichment, even for individuals with dementia.
Every journey, from small outings to international trips, activates the brain and promotes joy and connection.
Travel can be integrated into lifelong learning and cognitive wellness routines.
Thoughtful planning ensures safety and accessibility for older adults.
Curiosity, learning, and emotional growth are lifelong processes, flourishing through exploration.
Week 15: What Skin, Nails & Nutrition Reveal About Brain and Body Health
Week 15: What Skin, Nails & Nutrition Reveal About Brain and Body Health
This lesson examined how the skin and nails act as visible indicators of internal health, reflecting changes in brain function, metabolic status, inflammation, and nutrition. You learned that aging naturally affects collagen, circulation, hydration, hormones, and immune function, which in turn influence skin appearance and nail growth. The lesson emphasized how factors such as hydration, nutrition, sun exposure, and stress impact these tissues and provide early signals about overall well-being. By understanding the connections among skin, nails, and internal health, students explored how informed self-care can support vitality, resilience, and lifelong brain health.
Key Takeaways
Skin and nails reflect internal health, including brain function, metabolic health, inflammation, and nutrition.
Aging naturally changes collagen, circulation, hydration, hormones, and immune function, affecting appearance.
Hydration, nutrition, stress, and sun exposure influence skin and nail health.
Observing changes in skin and nails can provide early insights into internal shifts in the body.
Caring for skin and nails is not just cosmetic, but supports healthy aging and brain function.
Informed self-care enhances vitality, resilience, and cognitive well-being.
A holistic perspective on external and internal health strengthens overall physical, emotional, and cognitive function.
Week 16: Caregiving & Cognitive Load – Nurturing Your Brain While Supporting Others
Week 16: Caregiving & Cognitive Load – Nurturing Your Brain While Supporting Others
This lesson examined the cognitive, emotional, and physical demands of caregiving, focusing on the concept of cognitive load—the mental effort required to manage caregiving responsibilities. Students learned that while caregiving can enhance cognitive flexibility and emotional resilience, unmanaged demands may lead to overload, burnout, and diminished brain health. The lesson highlighted evidence-based strategies to reduce cognitive load, including time management tools, mindfulness, breathing exercises, and setting healthy boundaries. Emphasis was placed on developing personalized self-care plans and leveraging support networks to maintain cognitive function, emotional well-being, and the quality of care over time.
Key Takeaways
Caregiving places significant cognitive, emotional, and physical demands on the brain.
Unmanaged stress and overload can impair memory, decision-making, and overall brain health.
Evidence-based strategies to reduce cognitive load include time management, mindfulness, breathing exercises, and cognitive aids.
Setting healthy boundaries and seeking support are essential for sustaining caregiving responsibilities.
Developing a personalized self-care and stress-management plan preserves cognitive and emotional well-being.
Prioritizing these strategies allows caregivers to maintain motivation, engagement, and high-quality care.
Managing cognitive load effectively protects long-term brain health and resilience.
Week 17: Natural Remedies & Brain Health – Science vs. Tradition
Week 17: Natural Remedies & Brain Health – Science vs. Tradition
This lesson explored how traditional, holistic, and modern medical approaches can support brain health in older adults. Students learned that while modern medicine excels at diagnosing and treating acute and serious conditions, holistic and traditional practices focus on prevention, balance, and interconnected systems involving mind, body, lifestyle, and environment. Evidence-based integrative approaches, which combine conventional care with safe natural remedies, mind-body practices, and lifestyle strategies, were emphasized as the most effective for maintaining cognitive function, emotional well-being, and overall brain health. The lesson also highlighted practical applications, safety considerations, and the importance of informed choice when using herbal or natural products.
Key Takeaways
Holistic, traditional, and modern medicine can complement each other; integration often produces the strongest outcomes for brain health.
Complementary approaches are used alongside conventional care, alternative approaches replace it, and integrative medicine combines both safely.
Traditional medical systems, including Ayurveda and Traditional Chinese Medicine, are structured knowledge frameworks that have inspired many modern drugs.
Herbal and natural remedies can support circulation, cognition, stress regulation, sleep, and neuroprotection, but quality, dosing, and potential interactions with medications must be carefully managed.
Lifestyle factors—movement, mindfulness, meditation, sleep, social engagement, and nutrient-rich diets—play a crucial role in cognitive aging.
Evidence-based integrative strategies combine medical treatment with safe natural and behavioral approaches to enhance long-term brain health.
Informed choice, professional guidance, and ongoing monitoring are essential to safely incorporate natural remedies into wellness routines.
🌟 Final Reflection Assignment
🌟 Final Reflection Assignment
As we come to the final week of the semester, this is a time to pause and reflect on the 17 weeks of topics and materialswe explored together.
Please take a moment to think about your experience in this class and respond to the following:
Reflection Prompt:
What class topic or lesson had the greatest impact on you?
Which topic(s) made a meaningful difference or felt especially helpful in your daily life?
If more than one topic stood out to you, please:
List your top 3 topics, and
Briefly explain next to each topic why it was impactful or meaningful to you
Your reflection does not need to be long, what matters most is your honest insight and personal connection to the material.
This is an opportunity to recognize your growth, reflect on what you’ve learned, and identify the ideas you may carry forward beyond this class. 💭✨
Conclusion: Putting Brain Science into Practice
Conclusion: Putting Brain Science into Practice
The lessons highlighted that the brain is dynamic and capable of growth, even in later life. Accurate knowledge of brain function, combined with practical strategies—such as cognitive exercises, healthy habits, social engagement, mindfulness, and careful use of technology—empowers individuals to preserve cognitive vitality and emotional resilience. By integrating research-based insights into daily routines, older adults can navigate aging with curiosity, independence, and confidence. Lifelong learning, proactive self-care, and informed lifestyle choices transform aging into an opportunity for growth, connection, and sustained brain health.
🧠 Brain Fitness Reflection Question
🧠 Brain Fitness Reflection Question
What is one change you made in your life because of this class, or one thing you became more aware of as a result of learning about Brain Fitness?
In your response, briefly describe:
The change or awareness, and
How it has impacted your daily life, habits, or thinking
This can be related to memory, attention, stress management, sleep, lifestyle choices, social connection, or any other Brain Fitness topic we covered.
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