Just remember that slow progress is still progress.

Happy Wednesday—

First, thank you for being here.

There are a lot of emails competing for your attention every morning, so the fact that you opened this one means a lot to me. I’m glad you’re part of this community of people who want to stay strong, sharp, and healthy for as long as possible.

Today’s issue covers something that might surprise you: how much your mindset can influence what happens to your body as you age.

For years, we’ve been told that aging means slowing down—physically and mentally. But new research suggests something interesting. People who believe they can improve their health after 65 are far more likely to actually do it. In other words, the story you tell yourself about aging might matter more than you think.

We’ll talk about why that mindset matters and what you can do to keep getting stronger and sharper over time.

We’re also diving into a topic that’s been debated for years: multivitamins. Most of us have heard that they’re unnecessary and mostly expensive urine. But a large new study in adults over 60 suggests there may be a real benefit when it comes to memory and cognitive function. The results surprised a lot of researchers—and they may change how we think about vitamins and brain health.

And of course, we have our exercise of the week.

Today it’s the lunge—a deceptively simple movement that works your legs, improves balance, and helps protect the muscles that tend to weaken as we get older. It’s also an exercise that reminds you very quickly if you skipped leg day… for the past five years.

As always, you’ll also find a few quick health wins and something simple you can try this week.

My goal with this newsletter is simple: give you clear, useful health information that actually helps you live better—not just longer.

So thank you again for subscribing, reading, and being part of this.

Now let’s get into today’s issue.

Doc Mike

For years, doctors mostly agreed on one thing about multivitamins: They probably don’t do much.

But a large new study suggests something surprising when it comes to the aging brain. Researchers followed more than 5,000 adults over age 60. Half took a daily multivitamin. Half took a placebo.

After two to three years, the people taking the multivitamin performed better on memory tests. The difference? Researchers estimate their brains functioned like they were about two years younger.

The reason may be simple. As we age, the body becomes less efficient at absorbing certain nutrients. Small nutritional gaps can slowly affect how brain cells function.\. A daily multivitamin may help fill those gaps.

It’s not a miracle cure. But it might be one of the simplest and cheapest ways to support brain health as we age.

Most people think of squats when they want to strengthen their legs. But there is another exercise that may be even more useful for everyday life: the lunge.

Lunges train your body in a way that closely matches how you move in the real world. Every time you walk up stairs, step forward quickly, or catch yourself from losing balance, you are using the same muscles and movement pattern as a lunge.

You don't have to read everything — just the right thing. 1440's daily newsletter distills the day's biggest stories from 100+ sources into one quick, 5-minute read. It's the fastest way to stay sharp, sound informed, and actually understand what's happening in the world. Join 4.5 million readers who start their day the smart way.

Join for free today!

⚡ Quick Health Wins

• Your mindset affects your health.
People who believe they can improve physically and mentally after 65 are significantly more likely to actually do it.

• Small brain supports can add up.
A large study of adults over 60 found that taking a daily multivitamin was associated with modest improvements in memory compared with placebo.

• Leg strength protects independence.
Exercises like lunges help maintain balance, mobility, and muscle mass—three key factors that keep people active as they age.

• Movement supports brain health.
Regular physical activity improves blood flow to the brain and is strongly linked to better cognitive function over time.

🧠 Try This This Week

Do the “Mind + Muscle” habit.

Pick one new mental challenge this week—learn a few words of a new language, try a new recipe, read about a topic you’ve never explored, or practice a new skill.

Then pair it with one simple strength exercise.

Start with 10 lunges per leg a few times this week. Use a chair or wall for balance if needed.

Your brain and muscles thrive on the same thing: challenge.

See you Friday!