Build a Bigger Brain: How Healthy Living Makes You Smarter
summary
Recommendations specify 10,000 steps daily with 20 minutes brisk walking, five minutes of movement each hour, and position changes every 20 minutes; Amish data cite ~19,000 steps versus programmers ~4,000. Cites lab findings: 20% memory/fitness gains from walking, BDNF mechanism, treadmill desks cut productivity ~15%, prolonged sitting links to ~50% higher premature mortality. Prescribes strength work (the McGill big three), a timed Pomodoro workout that alternates 20‑minute focus and five‑minute exercise, and a free companion app.
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chapters (34)
- 0:00Intro
- 0:19Hindu Half Squat
- 1:44Build a Bigger Brain
- 2:26Disclaimer
- 3:10Introduction
- 3:36The Healthy Programmer
- 4:04Holmes County Ohio
- 5:14Amish Farmers
- 6:12Step Count
- 7:59Japanese Study
- 8:43Walking 10000 Steps
- 11:06Walking Improves Cognition
- 11:41BDNF
- 13:16Cognitive Flexibility
- 16:38Standing desks
- 18:16Sitting is killing us
- 18:35Studies on sitting
- 19:59Human evolution
- 21:25Move more
- 23:41Practice
- 24:05CPE Bach
- 24:50Posture
- 27:44Exercise for Back Pain
- 28:48The Big 3
- 30:16Build Strength
- 31:05Pomodoro Technique
- 32:19Break Period
- 34:00Have a System
- 34:25Plan Every Day
- 36:09Recap
- 36:53Healthy Program App
- 37:20Other Topics
- 37:51Conclusion
- 38:46Joe Kutner
