Research Reveals Connection Between Brain Health and Body Composition

If you want a younger (healthier) brain, start by reshaping your body composition. Muscle matters more than belly fat. It helps the brain through a complex network where muscles release chemicals that support brain function and health.

Building lean body mass (muscle mass) enhances this brain-body connection by stimulating the discharge of proteins and other molecules, like myokines, that can improve cognition, memory, and mood. This helps protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer's.

Healthspan research keeps confirming the connection: the condition of your body shapes the condition of your mind. Recent MRI findings reported by ScienceDaily reveal that people with more muscle and less hidden visceral fat showed brains that appeared biologically younger. (Visceral fat is a type of body fat that builds up deep inside the abdomen, surrounding vital organs like the liver, intestines, and stomach.)

Weight alone doesn’t tell the story. The truth lies in composition. An unhealthy level of visceral fat (also known as "toxic fat") can fuel inflammation that accelerates brain aging, while muscle supports metabolic health and resilience, acting as a safeguard for cognitive vitality.

Aerobic exercises and strength training can help you lose body fat and increase muscle, which can help improve your brain health. Aerobic exercises like jogging, cycling, swimming, jumping rope, or brisk walking increase heart rate, which pumps more blood and oxygen to the brain. Strength training such as weight lifting, resistance bands, squats, lunges, and planks not only promotes lean body mass (muscle mass) but also benefits the brain by increasing blood flow and growth hormones. Combining aerobic and strength training provides the most comprehensive benefits for long-term brain health.

The path forward is clear. Build habits around movement, recovery, and balance. When you do, you’re changing how you look, protecting your energy, and the future of your mind.