The Foods That Are Re-wiring Our Brains.
The Foods That Are Re-wiring Our Brains. If you haven’t heard of ultra processed (UPFs) yet then you’ll either be scared by this article or nod your head with a little smirk of self righteousness knowing that you were right all along.  The crazy thing about ultra-processed foods is that they make it harder to stop eating them because they change how key brain regions work. I’m sure you can relate, I see this almost every day with my kids. The sugar drive is crazy, whole days can be planned around how they get candy or sweets. The prolonged arguments I have with them about why they shouldn’t have seconds of ice cream are more like talking to a drug addict then a 12 year old. My experiences are beginning to be backed up by the scientific community. Recent MRI research from Canada found that people who eat more UPFs show structural changes in the hypothalamus and nucleus accumbens, areas of your brain that regulate appetite and reward. The more UPFs people ate, the more likely they were to lose control over their intake and gain weight. Other studies support this.  Even a small daily high-fat snack can shift brain circuitry over time. Researchers describe UPFs as engineered to stimulate the pleasure centres with an intensity the brain wasn’t built to handle. The effect resembles how nicotine hijacks normal signalling pathways.

Hyperpalatable

UPFs show up everywhere. Ready meals, protein bars, flavoured yoghurts and condiments dominate kitchens. But recently I heard the term hyperpalatable.  This just means the ideal combination of fat to protein to stimulate our reward centres more than conventional food. When I started digging I found something that shocked me. The food we eat today is not the same as the food we ate 30-40 years ago. Beef has got significantly fatter meaning that it now hits the 50/50 ratio of fat to protein making it hyperpalatable and somewhat addictive but not as good for you as it once was. Same things with many types of snacks, once upon a time a bag of chips or crisps, as we like to say in the UK, was a pretty bland affair but they are now a taste bud onslaught with brands like Doritos leading the way (read The Dorito Effect by Mark Schatzker). The never ending list of emulsifiers and other additives just gets longer disrupting our gut microbiomes and sending our brain into a tail spin. But those things are easy to spot - if you need a chemistry degree to pronounce the names on the ingredients list you can probably assume it’s highly processed. However some food items might appear healthy but hide the truth. 

Sal

Supermarket bread often contains more salt per slice than a packet of chips/crisps. Salt sharpens cravings by boosting sweetness and intensifying other rewarding ingredients. High salt intake can raise inflammation, which affects the brain pathways that control appetite and fullness.

Fructose

Fruit juices from concentrate, soft drinks, condiments and sweets rely on fructose. It causes fast blood sugar spikes and dopamine surges. This overstimulation reinforces reward-seeking and pushes people toward foods that deliver quick hits.

Refined carbohydrates

UPFs strip carbohydrates of fibre and micronutrients. Modified starches, cornstarch and potato starch appear everywhere. These break down fast and trigger sharp glucose spikes followed by crashes. Over time, the brain responds less to normal foods and craves the rapid stimulation from UPFs - like my kids - you get addicted. 

High sugar plus fat

Natural foods rarely combine both in large amounts. UPFs do. This pairing sends dopamine levels soaring - making them another hyperpalatable food. Research shows the brain encodes this combo differently, making it even more compelling and harder to moderate.

Dyes and flavour agents

Bright colours, artificial flavours and engineered textures boost sensory impact. They create quick flavour bursts that fade fast, prompting repeated bites. These cues reinforce cravings in the same way packaging and branding do. No single additive explains the addictive nature of these foods, the problem comes from a heady mix of marketing, taste engineering and many ingredients working together to push the brain toward wanting more. Personally I’m not immune to the cravings of UPFs. I’m not one of those people who says they never eat a chocolate chip cookie or go weak at the knees for some banana bread. But the old classic 80/20 rule can apply here - don’t let the UPFs go over 20% and you’ll be better off. Sure, I’ll get some kick back for that advice, because it should be more like 95/5 but I’m also a realist.  If we want the average person to eat less UPFs let’s start at about 20%. Actually, something I did in our house was say to the kids that they can eat as much candy as they want (this was after halloween) when they have had at least 7-8 servings of fruits and vegetables in the day prior to asking for candy. You know what…it dramatically cut down their eating of UPFs.  I wasn’t the “bad” man by telling them no, in fact I told them yes…but set a condition on it. Once the condition is met they are usually so full that they don’t want anything else to eat…ha ha…I feel like I outwitted the brain re-wiring References. Ultra-processed food intake and brain structure (UK Biobank MRI study) Morys, F., Wang, M., Charpentier, C. J., Dagher, A., & Fellows, L. K. (2025). Ultra-processed food consumption affects structural integrity of feeding-related brain regions independent of and via adiposity. Scientific Reports, 15, 10324. https://pubmed.ncbi.nlm.nih.gov/40213086/ UPF consumption, depression, inflammation, and mesocorticolimbic volume Sabia, S., Kivimäki, M., Akbaraly, T., Stringhini, S., & Dugravot, A. (2023). Consumption of ultra-processed foods is associated with depression, mesocorticolimbic volume, and inflammation. Journal of Affective Disorders, 330, 191–199 https://pubmed.ncbi.nlm.nih.gov/37207947/
Creativity May Keep Your Brain Younger

Creativity May Keep Your Brain Younger

I don’t know about you but I want to keep my mind sharp as we age. Yet the brain naturally changes over time—shrinking in size, slowing in processing, and losing some flexibility to form new connections. But recent research suggests that how fast your brain ages isn’t set in stone. A study published in Nature Communications found that people who engage deeply in creative pursuits—like dancing, playing music, painting, or even gaming—show brains that appear years younger than their age. Researchers used machine learning and EEG data from over 1,200 participants to estimate each person’s “brain age gap” or BAG—a measure of how old or young the brain looks compared to one’s chronological age. Experts in creative fields had brains that were, on average, six years younger.  

Average brain age gap by creative field:

  • Tango dancers: –7.1 years
  • Musicians: –5.3 years
  • Visual artists: –6.2 years
  • Gamers: –4.1 years
The results held true across all creative disciplines. Which means earning and mastering complex skills seemed to slow brain aging, likely by strengthening neural connections and improving communication between brain regions. Even short-term learning mattered. Younger adults who trained intensively at a new video game reduced their brain age gap by more than three years. No change was seen in a control group, showing the benefit comes directly from learning although the longer the learning the better.  These effects weren’t limited to one area of the brain. Creative experts had stronger connections in networks that are critical for attention, motor control, coordination, and rhythm—regions that typically decline with age. Although the researchers don’t go into detail on what drives the changes on a molecular level author and researcher Rhonda Patrick PHd suggests BDNF (brain-derived neurotrophic factor), a molecule that supports neuron growth and repair is a key player.  BDNF tends to decrease as we get older, but it rises with physical activity, learning, and even heat exposure. Here are three reliable ways to boost BDNF:
  1. Exercise – High-intensity workouts raise BDNF and improve brain efficiency.
  2. Omega-3 fats – Regular intake of DHA and EPA supports neuronal communication.
  3. Heat therapy – Sauna or hot baths stimulate BDNF production.
Taken together, these findings highlight an important point: creativity isn’t just for fun—it’s a form of brain maintenance. Picking up an instrument, taking a dance class, learning to paint, or even playing strategy-based video games keeps your neural networks active. The key is consistency and challenge. The harder and longer you engage, the greater the brain benefit. You don’t need to become a professional artist or musician to make an impact. What matters most is that you keep learning and practicing something that excites you. Where possible try and shy away from always seeking mind numbing activities, and consuming media where the thinking and creativity is done for you (doom scrolling)...yes I’m thinking about my teenage children…and aim to push yourself a little every day.  Aging is inevitable—but how your brain ages is partly up to you. Reference: Nature Communications, 2025 – “Creative expertise and brain age gap”
Hand-Knee crawl for core strength
Why Crawling is Worth Trying At Any Age (Especially After 50)
Crawling isn’t just for babies. It’s a full-body movement that can help you get stronger, more mobile, and more balanced – without needing fancy equipment or a gym membership. In this video (https://youtu.be/Kwj56U0KXGU), I call crawling one of the most underrated exercises, and I’d like to show you why. 

What Crawling Does for Your Body

  1. Strengthens Your Core and Shoulders
Crawling uses your deep core muscles, shoulders, and hips all at once. Research shows that crawling can target your abs, obliques, and back muscles while keeping your spine supported  - this video shows you how to do it in a “bear crawl” (https://www.self.com/story/bear-crawl-exercise)).
  1. Keeps Your Joints Moving
Shoulders, wrists, hips, and ankles all get gentle movement, which is important as wrist fractures are common in women as they age.  The novel movement that your joints go through  can help with stiffness and keep your joints lubricated through a range of motion they are not used to. (https://betterme.world/articles/crawling-exercises-boost-core-and-mobility)). 3. Improves Balance and Coordination Crawling uses an opposite hand–opposite foot pattern. This cross-body action wakes up your brain and helps with coordination – an important skill to maintain as we age. If you think about it is one of the methods that toddlers use to help develop their brains, they crawl! (https://wholelifehealth.uk/post/benefits-of-crawling-movement)). 4. Builds Real-World Strength The strength you gain from crawling makes everyday tasks easier – carrying groceries, bending to pick something up and especially getting up from the floor.  As we age these movements become harder to do, reaching under a kitchen table to pick something up etc…they should be easy but if we lack the strength and flexibility to get down to the floor efficiently they can become challenging. 
How to Start Crawling
You don’t need much space – a yoga mat or a bit of carpet is enough. Step 1: Set Up Start on all fours with your hands under your shoulders and your knees under your hips. Tuck your toes under. Step 2: Lift Your Knees Lift your knees just an inch or two off the ground. Keep your back flat and your tummy gently pulled in. Step 3: Move Slowly Move your right hand and left foot forward together, then your left hand and right foot. Take small, slow steps with your feet so they don’t ‘catch up’ with your hands and you end up sticking your butt in the air. Step 4: Start Small Try 15–20 seconds at a time. Rest, then repeat for two or three rounds. As you get comfortable, add a little more time or try crawling backward or sideways.
Tips for People Over 50
  • Keep your movements slow and controlled.
  • If your wrists feel uncomfortable, you can follow some wrist mobilization before hand - like this one: https://youtu.be/LQXOscoE2jc?si=mM05ZBCeIncI3aad
  • Focus on quality over quantity – a few good steps are better than rushing.
  • Pair it with your regular walks or strength routine for a whole-body boost.
Why It’s Worth Adding to Your Routine
Crawling brings together strength, mobility, and brain-body coordination in one simple move. It’s easy to fit into your day, gentle enough to start with, and can grow with you as you get stronger. A few minutes a day is enough to make a difference in how steady, strong, and mobile you feel.  
Moving Forward – Staying Active with Scoliosis
Moving Forward – Staying Active with Scoliosis By Ed Paget, Osteopath & Creator of the Scoliosis Correction Protocol If you have scoliosis and you’re unsure how to move without making things worse, you’re not alone. A lot of people I speak with have either been told to avoid exercise altogether or they’ve tried things that didn’t help—or made their pain worse. The truth is, movement can help, but it needs to be the right kind of movement. That’s what inspired me to create the Scoliosis Correction Protocol—a program built on years of clinical experience, focused on mobility, strength, and endurance tailored to your spine. Here’s what I want you to know about exercising with scoliosis.

1. Start with Low-Impact, Spine-Friendly Movement

If you’re just getting started or coming back from a break, don’t jump into high-intensity training. Walking, swimming, and cycling are good choices. They get your muscles working without compressing the spine. Swimming stands out because water reduces pressure on the joints while giving you full freedom to move. You don’t need to swim laps for an hour—a short 15–20 minute swim a few times a week is a solid start.

2. Build Core Stability Without Crunches

You need core strength, but not from crunches or sit-ups. Those often overload the spine. Instead, focus on controlled movements that stabilize the deep abdominal and spinal muscles. Start with: These help reduce pain, improve alignment, and give your spine more support. For those of you looking for something more functional I would suggest a wood chop type movement, and you get bonus points if you can do it in a direction that will help decrease the rotation often associated with scoliosis. 

3. Make Stretching a Daily Habit

Tight hips, shoulders, or hamstrings can increase the work load to your spine. Stretching those areas daily makes a big difference. Use gentle, scoliosis-aware stretches like: These don’t fix the curve, but they help reduce pressure and increase comfort.  

4. Pay Attention to Your Feet

Poor foot mechanics can pull everything above them out of place. If one leg feels shorter, or if your feet roll in or out when you walk, that can aggravate scoliosis. Use supportive shoes and talk to a physical therapist or biomechanical specialist if you think orthotics might help. Small changes here can improve how your whole body moves. One exercise I really like is called the “Foot Core” exercise and it actually helps strengthen your feet - try it: Foot Core Exercise

5. Don’t Push Through Pain

Discomfort during a workout is one thing. Sharp, stabbing, or lingering pain is another. Learn to tell the difference. If something doesn’t feel right, adjust your intensity, change the movement, or stop and switch to something gentler. More is not always better. Listening to your body keeps you in the game long-term.  

6. Rotate Your Activities

If you repeat the same motion over and over—especially with scoliosis—you’ll reinforce your asymmetries. Cross-training helps by working different muscle groups and avoiding overload. Try mixing: It keeps your body balanced and your routine interesting.

7. Focus on Consistency, Not Perfection

Your goal isn’t perfect posture or a completely straight spine. It’s control, strength, and confidence. You don’t need to train every day. Two or three focused sessions per week can lead to lasting change if they’re done right. What matters most is staying consistent and adjusting your routine based on how you feel. You can live well with scoliosis. You can move with less pain. You can build a stronger, more balanced body. These aren’t just ideas—they’re the foundation of the Scoliosis Correction Protocol. It's designed to meet you where you are and grow with you. If you’re ready to take a more targeted approach to exercise, you can book a call with me or one of my team and together we’ll figure out the best next step for you. https://scoliosiscorrectionprotocol.com/one-on-one-training527366