The Better For You Podcast

Native Path: Better Nutrition and Health Through Food Science with Elijah Magrane

In this episode of the Better For You Podcast, host Melanie Griffin sits down with Elijah McGrain, Director of Product Development at Native Path, to explore what it really means to support health and vitality as we age. With over 25 years of experience in nutrition, food science, and product development, Elijah shares practical, science-based insights on supplements, lifestyle habits, and why quality matters more than ever. Listeners will learn why Native Path approaches wellness through education first, how collagen functions as a foundational protein, and what older adults should know about metabolism, gut health, immunity, and supplement safety. To learn more about the ‘7 Reasons everyone over 50 should be taking this kind of protein' visit getnativepath.com/AMAC [https://us-east-2.protection.sophos.com?d=getnativepath.com&u=aHR0cDovL2dldG5hdGl2ZXBhdGguY29tL0FNQUM=&p=m&i=NWNkYWM3YTAwOWUwNjYxNGI5MDk1ZDA5&t=MWZpT1ZzME9KeFJ2MEEvNURUTjlOaXdPcWlMMWpUOXNZa1hnMGFZK3B5MD0=&h=e8d307168cb94cad9d15a96c137a6e29&s=AVNPUEhUT0NFTkNSWVBUSVayJAN9GwB7xm0Ru0W_q82oY-yjZue-JEW9wk-1Eb4jkA].

Get to Stepping! The Power of Walking.

In this episode of The Better For You Podcast, host Melanie Griffin explores one of the simplest—and most powerful—habits you can adopt for lifelong health: walking. Drawing on the latest research and real-world insights, we break down why walking matters, especially as we age, and how just putting one foot in front of the other can support longevity, independence, and daily vitality.  You’ll learn how walking helps: * Boost heart health and lower risk of chronic disease * Sharpen the brain, mood, and sleep * Support metabolism, weight control, and blood sugar balance * Strengthen bones, joints, and balance * Reduce stress and improve mental wellbeing. All with no gym membership or fancy equipment required.  Plus, Melanie shares practical tips for increasing your steps, integrating short walks into your day, and making walking a sustainable habit for long-term health. Whether you’re taking your first 1,000 steps or striving to exceed 8,000, this episode will inspire you to get moving for your body—and your future.  Tune in to discover how something as simple as a walk can make a big impact on your life!

The Health Benefits of Gratitude And Simple Ways to Practice It Daily

In this uplifting episode of The Better For You Podcast, host Melanie Griffin — Certified Brain Health Trainer, Senior Fitness Specialist, and Nutritionist — shares one of the most powerful (and completely free!) tools to elevate your health and happiness as you age: gratitude. Melanie explores how a simple daily gratitude practice can boost joy, improve emotional resilience, support brain and cognitive health, reduce stress hormones, enhance relationships, and even encourage better physical well-being. You’ll hear practical, senior-friendly gratitude habits you can start today, along with a personal peek into Melanie’s own morning routine of thankfulness. Whether you’re entering a new season of life, recovering from challenges, or simply wanting to feel more grounded and joyful each day, this episode will give you gentle, actionable ways to shift your mindset and strengthen your well-being from the inside out. Melanie also shares a heartfelt prayer for anyone experiencing loneliness, grief, or loss. Take a breath, grab a warm mug, and join us for a reminder that it is never too late to cultivate gratitude — and that this simple practice can truly transform your next 24 hours. Credit: @cleerlystated for 'A Monday prayer for a Thankful Heart.'

From Roundup to Regeneration: Kelly Ryerson on Agrochemicals, Chronic Illness & How to Fight Back

Kelly Ryerson—writer, advocate, and co–executive director of American Regeneration—joins Melanie to trace the startling links between modern farming practices and human health. Kelly shares her own “medical mystery-to-mission” story, then breaks down the science and policy around glyphosate (Roundup), GMO “Roundup Ready” crops, the microbiome, endocrine disruption, fertility, and cancer—plus what the landmark lawsuits have revealed. You’ll also hear why liability shields for chemical companies are a growing battleground, how a recent Texas poll upended assumptions about conservatives and pesticide bans, and the most effective actions listeners can take right now (yes, phone calls matter). If you’ve wondered whether what’s on our fields is ending up in our bodies—and what to do about it—this eye-opening conversation connects the dots and points to hope through regenerative agriculture and grassroots advocacy. Follow our guest and learn more about the topics shared in this episode: Stoppoison.org  [https://us-east-2.protection.sophos.com?d=stoppoison.org&u=aHR0cDovL1N0b3Bwb2lzb24ub3Jn&p=m&i=NjUxZWVkNzRkODU0MTgzODEyNjhhOWEx&t=U04xMmFZUXFLdW1reHdjQktsWCt0MkJPcUVLekdCSWhsTWxURS9zUWNPUT0=&h=edbe255b37dd4433ab9d7835bb109d44&s=AVNPUEhUT0NFTkNSWVBUSVayJAN9GwB7xm0Ru0W_q82oY-yjZue-JEW9wk-1Eb4jkA] @glyphosategirl on social  Glyphosatefacts.com [https://us-east-2.protection.sophos.com?d=glyphosatefacts.com&u=aHR0cDovL2dseXBob3NhdGVmYWN0cy5jb20=&p=m&i=NjUxZWVkNzRkODU0MTgzODEyNjhhOWEx&t=SHY3Wk1STjlqZko5cGd4WEo2TEd6WGUwaEdZQ3IxWi9aTlpUbEtuaFNhRT0=&h=edbe255b37dd4433ab9d7835bb109d44&s=AVNPUEhUT0NFTkNSWVBUSVayJAN9GwB7xm0Ru0W_q82oY-yjZue-JEW9wk-1Eb4jkA]  American Regeneration [https://us-east-2.protection.sophos.com?d=americanregeneration.org&u=aHR0cHM6Ly93d3cuYW1lcmljYW5yZWdlbmVyYXRpb24ub3JnLw==&p=m&i=NjUxZWVkNzRkODU0MTgzODEyNjhhOWEx&t=UDRZUXZYREZ2VTU3MTNVYm53VE1DKzM2WlRYaCt5bTZzTTdlNS9LZG5Ydz0=&h=edbe255b37dd4433ab9d7835bb109d44&s=AVNPUEhUT0NFTkNSWVBUSVayJAN9GwB7xm0Ru0W_q82oY-yjZue-JEW9wk-1Eb4jkA]  Common Ground Documentary [https://us-east-2.protection.sophos.com?d=commongroundfilm.org&u=aHR0cHM6Ly9jb21tb25ncm91bmRmaWxtLm9yZy8=&p=m&i=NjUxZWVkNzRkODU0MTgzODEyNjhhOWEx&t=KzdzNjhwQmJPTVdKZllXK1czcXhLUmlxS2dpQWtRQUIzWTU2Q0NKTWtlMD0=&h=edbe255b37dd4433ab9d7835bb109d44&s=AVNPUEhUT0NFTkNSWVBUSVayJAN9GwB7xm0Ru0W_q82oY-yjZue-JEW9wk-1Eb4jkA]

5 Activities to Help Boost Brain Health with Melanie

Boost Your Brain Power - 5 Fun Activities to Boost Your Brain Health!  Hello friends, and welcome back to The Better For You Podcast! I’m your host, Melanie Griffin — Certified Brain Health Trainer, Nutritionist, and Senior Fitness Specialist with a special solo episode about BRAIN POWER! Thanks for joining me today to learn about 5 Fun Activities to Boost Your Brain Health!  Is this episode for me?  1. you’re in the right place if… YOU’RE CONCERNED ABOUT COGNITIVE HEALTH;  YOU’RE INTERESTED IN STRATEGIES TO PROTECT YOUR MEMORY AND MENTAL SHARPNESS. YOU’RE WONDERING HOW TO REDUCE THE RISK OF COGNITIVE DECLINE, DEMENTIA, OR ALZHEIMER’S DISEASE. 2. Improving Quality of Life Matters to you. you want to feel more energized, capable, and confident every day. You want to learn how small changes can make a big difference in your well-being. You're eager to be active or improve your fitness program without it being overwhelming or complicated. 3. You Want to Stay Independent for a Very Long time. you’d like to take control of your future with proven research-based strategies. you want to learn how your daily choices can secure you independence for years to come. If that sounds like you — welcome! You’re exactly where you need to be.  This podcast is all about empowering you with simple, evidence-based strategies to protect your cognitive health and improve your quality of life. Because better brain health helps you live more fully. In today’s episode, we’re diving into one of my favorite topics — how movement and lifestyle choices can actually boost your brain power. I’ll walk you through five fun, engaging activities that support memory, mood, and focus — all while making your day a little more enjoyable. But before we get to those five habits, let’s start with the foundation — why exercise is one of the most powerful brain-protective tools we have. 🧠 The Science: How Exercise Strengthens Your Brain When you move your body, you’re not just working your muscles — you’re literally remodeling your brain. Exercise affects your brain on three levels: the micro level, the macro level, and the behavioral level. At the micro level, exercise sparks molecular and cellular changes that make your brain more resilient. It boosts the production of brain-derived neurotrophic factor — or BDNF — a key growth factor that helps neurons form new connections. It also improves blood flow, balances neurotransmitters, and enhances the communication networks that help you think, learn, and remember. At the macro level, regular physical activity can actually change the structure and function of your brain. Studies show that consistent exercise increases the size of the hippocampus, the area responsible for memory and learning. It also strengthens the connections between brain regions, improving how efficiently they work together. And finally, on the behavioral level, these biological changes translate into real-life improvements — better mood, sharper focus, and reduced anxiety or depression. In other words, moving your body helps your mind thrive. So whether it’s a brisk walk, a yoga class, or a few minutes of dancing in your kitchen, movement is medicine for your brain. Habit 1: Mind-Body Exercise Low-intensity mind-body exercises are a wonderful way to promote brain health while enjoying physical activity. Engaging in activities like walking, yoga, and tai chi not only improves your physical fitness but also enhances cognitive function. Research has shown that these types of exercises can positively affect areas of the brain involved in emotional regulation, memory, and executive functions. **Why It Works:**   Mind-body exercises increase gray matter volume in key brain regions and improve cognitive abilities such as attention and memory. Incorporate these practices into your weekly routine for a refreshing way to boost both mental and physical health. Try it!  Breathwork  Yoga Meditation  Tai Chi  Qigong  Habit 2: Try an Open Skill Hobby Open skill activities, such as hiking, pickleball, or even playing tennis, require you to adapt to changing environments and dynamic challenges. These activities help improve executive functions like visual attention and cognitive flexibility, making them fantastic choices for brain health. **Why It Works:**   Engaging in open skill hobbies keeps your mind active and encourages quick decision-making. Predictable vs unpredictable activities - treadmill, swimming, strength machines vs. an unpredictable environment like pickleball or hiking. Multiple areas of your brain are required to work at the same time - sensory and motor; spatial memory, decision making, problem solving and planning, processing speed, navigation. Plus, they often involve social interaction, adding another layer of mental engagement.  So grab your friends, pick up a paddle, and enjoy the unpredictability of these fun activities! Try it!  Pickleball  Golf  Tennis Hiking Ping Pong  Habit 3: Turn Up the Music and Dance! Dancing isn’t just fun; it’s a powerful tool for boosting brain health! Research has shown that dance training can enhance brain volume in areas related to executive functions and memory. Whether you prefer ballroom dancing, line dancing, or even a solo living room dance party, moving to the rhythm stimulates your brain in unique ways. **Why It Works:**   Dance encourages physical coordination, social interaction, and cognitive engagement, releasing beneficial brain-derived neurotrophic factor (BDNF). So put on your favorite tunes, let loose, and dance your way to a sharper mind! Try it!  Ballroom Dance Salsa  Line Dance Living Room Dance Party  Apps, YouTube channels, Senior Activity Centers, Private Dance Studios, Dance lesson nights at local venues, community college courses  Habit 4: Enjoy Meals with Loved Ones Sharing meals with family and friends offers tremendous benefits for brain health. Social connections foster emotional well-being, while enjoying home-cooked meals can improve your nutritional profile. Eating together not only enhances the taste of your food but also strengthens bonds that are essential for mental health. **Why It Works:**   Social connection is crucial for brain health because it provides cognitive stimulation through engaging interactions, which enhances memory and problem-solving skills. Strong relationships help reduce stress and anxiety, contributing to better emotional well-being and protecting against cognitive decline. Engaging socially also promotes neuroplasticity, helping the brain form new connections as we age.  Have you heard of the Blue Zones?  The Blue Zones work (e.g., in Okinawa Japan, Sardinia Italy, ...