Try This –3 Big Shares for the Week

Try This family, today I have three really good shares for you.

High level:

1. This popular daily beverage might have some brain-protective benefits.

2. Want to burn fat? Try this underrated exercise. 

3. Don’t want to get knocked down by colds and the flu? Start doing this.
   
   

Number 1: Does Caffeine Prevent Dementia?

Everyone is talking about a large, long‑term study that followed more than 130,000 adults over four decades. It found that people who drank more caffeinated coffee had a significantly lower risk of dementia. 

That sounds amazing! So, should we all start gulping down cups of coffee? Not so fast.

While this study did show that drinking caffeinated coffee and tea correlated with an 18 percent lower risk of developing dementia, it was not as simple as just drinking more coffee and tea. James Murphy, CEO of LMNT, did a small breakdown of this study and what it actually showed. 

• The study is being positioned as "higher caffeinated coffee intake = lower dementia risk," but that's misleading.
  

• The strongest benefits appear at moderate levels (~2 × 8oz cups of coffee or tea per day), with no extra advantage from higher intake.
  

• Typical American coffee servings are much larger than 8oz, so the "moderate" dose is likely under 150mg caffeine daily.
  

• Tea drinkers showed a potentially larger dementia risk reduction (25–35 percent lower incidence) than the main coffee/caffeine-vs-none comparison (10–20 percent), yet this seems underemphasized or glossed over.
  

• The real story is likely that moderate caffeine intake from coffee, or especially tea, is protective, not "more is better."

Bottom line: Enjoying 1–2 cups of caffeinated tea or coffee daily could have brain-protective benefits. Any more than that, and we don’t know the actual effects. But it’s still pretty cool news for coffee and tea drinkers! 

Number 2: Want to Burn Fat? Try This Instead of Running!

If your goal is fat loss, running on flat ground might not be the most productive thing to do.

Insights from the ACE 2022 Report suggest that incline walking (walking uphill or on a treadmill at an angle) can be even more effective for fat burning than flat walking or steady‑state running.

Here’s why: Walking on an incline increases your heart rate and energy expenditure without the high impact of running. Your muscles (especially glutes, calves, and hamstrings) have to work harder to lift your body uphill. That means your body burns more calories per minute even though the movement feels gentler. And because it’s lower impact, it’s easier to sustain longer sessions and recover faster, which can help you move more consistently (a major key for fat loss).

Incline walking also boosts post‑exercise oxygen consumption, meaning your metabolism stays elevated after the workout.

If you can safely do so, try adding 15–25 minutes of incline walking 3–5 times a week. You’ll challenge your muscles, boost calorie burn, protect your joints, and build a fat‑loss habit that’s sustainable over the long term.

And if you want to take things up a notch, tap into the power of walking with weight! On next week's podcast, we have Michael Easter talking about this exact subject.

Number 3:  Want Cold and Flu Season to Hit You Less Hard? Start Doing This.

It seems like everyone is sick right now. Maybe it’s just me, but it feels like the cold and flu season has been particularly brutal this year. I’m sure you feel the same way I do, which is: I’d rather not get sick and spend a week out of commission trying to nurse myself back to health. 

So, we need tools. And exercise happens to be a really good one. 

Here’s a quick summary of an old 2011 study I was reminded of by @brandonluu on X: People who exercise more get sick less, and when they do, it’s milder and shorter.

The study published in the British Journal of Sports Medicine followed over 1,000 adults (aged 18–85) for 12 weeks during the winter and fall. Researchers tracked their upper respiratory symptoms (aka colds and sniffles) and compared that with how often they exercised and how fit they considered themselves.

The results were striking: People who exercised aerobically at least five times a week had 43 percent fewer sick days compared to those who barely moved. People in the highest fitness group (based on self-rating) had 46 percent fewer days with cold symptoms than the least fit group. Not only that, when higher-fit folks did get sick, their symptoms were 32–41 percent less severe.

This isn’t just correlation. There’s a well-documented connection between regular movement and immune health. Moderate-to-vigorous activity helps circulate immune cells, reduce inflammation, balance stress hormones, and maintain a more resilient baseline.

And it’s another reason to aim for consistent aerobic activity—brisk walking, dancing, cycling, swimming—ideally five days a week, even if it's just for 20–30 minutes. You don’t have to run marathons. Just move more days than not.

See you next week. 

Much love,
Dhru Purohit  

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.