How many steps does it take to lower your disease risk? What’s the most important meal of the day? Is menopause making you feel foggy? And why are experts always hyping up sleep for longevity? You may think you know the answers, but recent studies uncover new revelations about how we move, eat, think, and sleep. Our clinicians dig into the research and get you all the facts you need to know.
1. Breakfast is back on the menu for metabolic health.
The “most important meal of the day” has more evidence backing it up. A meta-analysis study in the journal Nutrients found an association between skipping breakfast and a higher risk of metabolic syndrome. In particular, forgoing the morning meal is linked to high blood pressure and blood sugar. The researchers believe skipping breakfast may interrupt the body’s natural rhythm and negatively impact the body’s ability to process nutrients.
Our takeaway:
“Breakfast acts like ‘metabolic scaffolding’ — it stabilizes the rest of the day,” explains Lifeforce Clinician Reshma Patel, PA-C. “Some people thrive on late eating windows. But for most, especially hormonally-shifting women, breakfast is a win.” Patel particularly advises eating breakfast for women in midlife and adults with elevated fasting glucose, insulin resistance, high stress, poor sleep habits, and weight gain around the middle.
“I recommend a balanced breakfast with a mix of healthy protein, fats, and carbs,” says Lifeforce Clinician Dr. Julia Afridi, DO. “I often suggest a protein shake, a smoothie with protein powder, or a warm cereal like oatmeal with nuts, chia seeds, flax seeds, and fruit.”
For a high-protein breakfast, Patel also proposes scrambled eggs with spinach and avocado, turkey sausage and sautéed veggies, or a tofu scramble with greens and salsa. Her favorite low-glycemic savory options are avocado toast on gluten-free, high-fiber bread with smoked salmon or a chickpea omelet with herbs. “Savory breakfasts tend to stabilize blood sugar much better than sweet ones,” Patel says.
2. Even short walks can boost brain health.
The age-old wisdom recommends 10,000 steps a day, but far fewer may support heart and cognitive health. A study in The British Journal of Sports Medicine found that older women who walked 4,000 steps one or two days a week lowered their cardiovascular disease risk by 27% and mortality risk by 26% compared to those who did not hit that goal. Participants who reached 4,000 steps for three or more days a week cut their mortality risk by 40%.
Another win for walkers: A separate study in Nature Medicine found that older adults who walked 3,000 to 5,000 steps per day delayed cognitive decline by an average of three years, and those who walked 5,000 to 7,500 steps per day slowed decline by about seven years.
“Walking increases blood flow to the brain, which means the brain gets more oxygen and nutrients, slowing down cognitive decline. Regular walking also tones down inflammatory markers, which may help keep brain tissue healthier over time,” explains Patel. “But the really juicy part of the study found that walkers had less accumulation of tau and amyloid, harmful proteins associated with Alzheimer's disease.”
Our takeaway:
Sometimes, less does more than you think. “What we’re seeing with these studies is that the human body responds to far smaller doses of movement than we assumed. And honestly, that’s great news for anyone who feels overwhelmed or discouraged by big fitness targets,” Patel says.
She recommends going for 15-minute walks after lunch or dinner to get your steps in and boost glucose control. “Combine your steps with something fun like podcasts, audiobooks, or phone dates with friends. To start, commit to just five minutes. Most people walk longer once they’re already moving.”
3. “Menopause brain” is real — and there’s a way to fight back.
Feeling brain fog and mood shifts during menopause or perimenopause? It’s not in your head. New findings presented at the 2025 Annual Meeting of the Menopause Society suggest that menopause may lead to measurable changes in brain structure that affect memory, critical thinking, and mood. The review study found that in menopause, gray matter volume in the brain may decrease. This is crucial because gray matter controls memory, spatial awareness, emotional behavior, and information processing, and a decrease in gray matter is linked to cognitive decline. Researchers also noticed that in menopausal women, more white matter hyperintensities showed in MRI scans. These white matter spots can indicate damage to the brain’s communication pathways.
Our takeaway:
“This study validates what women have been feeling for decades during perimenopause and menopause,” Patel says. “It confirms that menopause isn’t just about ovaries shutting down; it also impacts the brain. These effects are not ‘imagined’ and they're not aging. They are literally measurable on an MRI.”
But that doesn’t mean you have to resign yourself to feeling foggy, moody, or unfocused. You can change the way your body reacts to this transition. “First, get your hormones checked,” advises Dr. Afridi. “Be proactive and support your body before too many negative impacts occur from hormonal changes.”
A comprehensive blood test like the Lifeforce Diagnostic is a great first step. You’ll consult with a Lifeforce clinician and receive a personalized menopause treatment plan, which can include lifestyle shifts, supplementation, and potentially pharmaceutical interventions like Hormone Replacement Therapy (HRT).
“HRT in the window of opportunity — typically within 10 years of your last period — has been associated with better mood regulation, healthier gray matter patterns, and improved cognitive function,” Patel says. She also recommends low-impact daily movement to reduce inflammation and improve brain structure. That’s where those 4,000 steps a day come in!
4. Your brain’s nightly detox depends on how well you sleep.
In recent years, researchers discovered the glymphatic system — a sophisticated waste clearance system that removes toxins and waste materials from the body. Dr. Afridi explains, “Just like in our homes we have small trash cans and then we take all that trash and put it into a larger bin, our body has processes to consolidate and take out its waste.” When that process isn’t working properly, it can have serious consequences.
A new study in The Journal of the Alzheimer’s Association found that people with an impaired glymphatic system have a higher risk of developing dementia, and that improving that system can have powerful benefits for cognitive health. According to the researchers, the brain’s waste clearance system helps remove neurotoxic proteins such amyloid beta and tau, which are linked to Alzheimer's disease.
Our takeaway:
Both the study authors and our experts agree that quality sleep is one of the most potent ways to optimize this system. Basically, when your body is at rest, the glymphatic system gets to work.
To set yourself up for sleep success, Dr. Afridi advises, “Set a clear structure around your bedtimes and take time to proactively relax prior to sleep. This can mean a brief meditation, breathing practices, and/or journaling to help release the stress from the day. It is also helpful to add key nutrients such as Magnesium that relax the brain and nervous system to prepare it for deeper sleep.” Some studies also show that sleeping on your side may help glymphatic drainage more than sleeping on your back or stomach.
In your waking hours, Patel notes that controlling your blood pressure and increasing your blood circulation through exercise can enhance the glymphatic system. “Plus, high glucose levels stiffen blood vessels, which can lead to poorer clearance of the waste removal system,” she says. “Balanced meals and protein-rich breakfasts are always a good idea.”
This article was medically reviewed by:
Reshma Patel, PA-C, MMS, Integrative and Functional Medicine Practitioner
Julia Afridi, DO, ABIHM Board Certified in Family Medicine and Osteopathic Medicine
