Brain Health: How Music and Lifelong Learning Can Prevent Cognitive Decline

In our latest Bionic Health podcast, Dr. Jared Pelo interviews neurologist-turned-entrepreneur Dr. Josh Turknett about the science of brain health, cognitive decline prevention, and how learning complex skills like music can help maintain brain function as we age.

From Neurologist to Music Education Innovator

Dr. Josh Turknett's journey is anything but conventional. After completing medical school and a four-year neurology residency at the University of Florida, he spent years in private practice treating neurological conditions. But over time, he began to recognize a significant gap between what he could offer patients in clinical practice and what he believed they truly needed.

"I came to realize that a lot of the issues I was seeing as a neurologist were related to lifestyle and preventable types of things," Dr. Turknett explains. Through his own experience with migraines, he discovered that dietary changes had a more profound impact on his condition than conventional treatments—a revelation that would eventually lead him to reconsider his entire approach to neurological health.

While still practicing neurology, Dr. Turknett pursued his passion for music, specifically the banjo. Drawing on his background in cognitive neuroscience, he began integrating principles of neuroplasticity into his musical practice. This eventually evolved into BrainJo, an innovative platform that teaches musical instruments through neuroscience-based approaches.

The "Stimulate and Support" Framework for Brain Health

When it comes to maintaining cognitive health, Dr. Turknett advocates a simple yet powerful framework: stimulate and support.

"There are two things to think about in terms of keeping a healthy brain throughout our life," he says. "We have stimulation on one side and support on the other side."

Stimulation: Fighting Autopilot Mode

Cognitive stimulation is essential for maintaining brain health, but Dr. Turknett points out that many of us, especially in established careers, operate largely on autopilot. "The more you can spend your day on autopilot, the less cognitive stimulation you've provided," he explains.

Real cognitive stimulation comes from activities that trigger plastic reorganization in the brain—essentially, learning new knowledge and skills. This is where complex activities like learning a musical instrument come in.

BrainJo currently offers instruction in multiple instruments:

• Two styles of banjo (claw hammer and fingerstyle)
• Piano
• Ukulele
• Fiddle
• With guitar coming soon

Support: Giving Your Brain What It Needs

Just as important as stimulation is providing your brain with the resources it needs to maintain existing neural connections and build new ones. Dr. Turknett identifies several key pillars of brain support:

1. Physical activity - Particularly activities that combine cardiovascular fitness, strength training, and cognitive demands (like tennis or pickleball)
2. Sleep and rest - Critical for neural recovery and consolidation
3. Nutrition - Including key nutrients like B12, vitamin D, magnesium, zinc, and copper
4. Stress management - Limiting chronic stress that can damage brain tissue
5. Social connection - Perhaps the most underappreciated factor in brain health

On the often-overlooked importance of social interaction, Dr. Turknett notes: "Being around other people, conversing with other people, being in social situations is an enormous cognitive stimulus... one of the reasons that we see [cognitive] deterioration is because of the loss of that stimulus when people are isolated."

Assessing Cognitive Risk and Monitoring Brain Health

Many people, especially those with family histories of dementia or genetic risk factors like APOE4, wonder how to assess their risk for cognitive decline. Dr. Turknett emphasizes that while there's no single test that can definitively predict risk, there are several approaches to monitoring brain health:

• Regular cognitive assessments, whether through formal testing or self-monitoring
• Basic blood work to identify conditions like metabolic syndrome or nutritional deficiencies
• Lifestyle evaluation to identify areas for improvement

He recommends foodforthebrain.org for those interested in comprehensive cognitive evaluation with a nutritional focus.

Rather than viewing cognitive health as predetermined, Dr. Turknett stresses that "we are actively influencing our risk all the time." This empowering perspective frames brain health as something we can continuously improve through our daily choices.

Anyone Can Play Music: The Science of Learning at Any Age

Dr. Turknett's new book, "Anyone Can Play Music: How to Realize Your Musical Potential with the Laws of BrainJo," challenges the common belief that learning complex skills like music becomes impossible as we age.

"The reason we can learn anything at any age is because we have this ability to change the brain at any age," he explains. "Learning complex skills relies on neurological mechanisms that we all share."

The book outlines principles for leveraging these natural mechanisms, often requiring readers to unlearn ineffective approaches taught in traditional education. It's as much about how to learn anything as it is about music specifically.

A Prescription for Brain Health

For someone in their mid-40s concerned about future cognitive health, Dr. Turknett recommends:

1. Evaluate your current cognitive stimulation - Is your work challenging your brain, or are you on autopilot?
2. Incorporate complex real-world skills - Music, dance, or sports that demand coordination and strategy
3. Ensure physical fitness - Combining low-level movement, resistance training, and occasional high-intensity exercise
4. Monitor nutritional status - Particularly for B12, vitamin D, and other brain-essential nutrients
5. Prioritize social connection - Ideally through activities that simultaneously provide cognitive stimulation

The key is finding activities you enjoy that provide both cognitive challenges and social connection—like joining a community of musicians or picking up a sport like pickleball that combines physical activity, strategy, and social interaction.

Beyond the Clinic: Making a Broader Impact

Dr. Turknett's transition from clinical practice to entrepreneurship reflects his desire to have a greater impact on brain health than the constraints of a traditional medical practice would allow.

"To actually fulfill the role that I initially signed up for... I could do a much better job doing what I'm doing now than I could in the clinic," he reflects. Through his online platform, books, and educational content, he's able to reach and help far more people than would be possible seeing patients one at a time.

This sentiment resonates with Dr. Pelo, who made a similar transition from emergency medicine to focusing on preventative health through technology. Both physicians recognize that while there will always be a need for excellent clinicians, there's also tremendous value in creating scalable approaches to health that can benefit millions.

Time Stamps:

00:01 - Introduction and welcome

00:13 - Josh's background and journey from neurologist to entrepreneur

02:59 - Josh's personal experience with migraines and lifestyle changes

03:59 - Discovering neuroplasticity and challenging fixed mindsets about adult learning

06:51 - Transitioning from clinical neurology to broader impact

10:09 - The challenge of leaving clinical practice and finding new ways to help people

11:40 - How BrainJo evolved to address cognitive health

14:33 - Musical instruments you can learn at BrainJo (banjo, piano, ukulele, fiddle)

15:26 - Assessing cognitive decline risk and preventative strategies

17:39 - The importance of monitoring cognitive function

18:37 - Key nutrients for brain health (B12, vitamin D, magnesium, zinc, copper)

20:33 - Why genetics isn't deterministic for cognitive decline

21:29 - The value of cognitive testing and brain games

23:27 - Practical advice for a 45-year-old to prevent cognitive decline

24:03 - The "stimulate and support" framework for brain health

29:19 - What types of physical activity are best for brain health

33:08 - The surprising importance of social connection for brain health

36:46 - Josh's new book "Anyone Can Play Music" and the science of learning

40:31 - Conclusion and where to find more information

Learn More

To discover more about Dr. Turknett's approaches to brain health through music, visit brainjo.academy. His new book "Anyone Can Play Music" is available wherever books are sold.

This blog post is based on a Bionic Health podcast interview. At Bionic Health, we believe in affordable, precision medicine for optimal health, delivered by doctors and AI working together.

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Food Environment and Meal Prep: Driving Nutrition Success

In this episode of Medicine 3.0, host Kelly interviews Bionic Health Advisor Anna Simmons to discuss practical nutrition strategies that can help anyone achieve their health goals. They dive into the differences between meal prepping and batch cooking, how to optimize your food environment, and provide actionable tips for grocery shopping and maintaining consistency despite busy schedules.

Topics Covered

• Meal prep vs. batch prep techniques and benefits
• Food environment optimization
• Creating sustainable nutrition plans
• Grocery shopping strategies
• Solutions for busy schedules
• Protein distribution throughout the day
• Beginner-friendly approaches to meal planning

Main Takeaways

The Power of Preparation

Both Kelly and Anna emphasize that preparation is key to nutritional success. Whether you choose meal prepping (preparing complete, portioned meals) or batch prepping (cooking larger quantities of individual ingredients), the upfront time investment significantly reduces daily decision-making and cooking time throughout the week.

"Preparation decreases decision fatigue. Throughout the week, you don't have to decide what you want to eat. It's already prepared for you. You know you have a healthy option to reach for." - Anna

Optimize Your Food Environment

Small changes to your kitchen and food storage can have substantial impacts on your nutrition:

• Replace candy bowls with fruit on counters
• Store less healthy options in opaque containers or away from eye-level
• Position colorful fruits and vegetables prominently in your fridge

Strategic Protein Distribution

Rather than following the typical American pattern of minimal protein at breakfast and excess at dinner, both advisors recommend distributing protein more evenly throughout the day. Aiming for approximately 30 grams of protein at each meal can help with muscle maintenance, satiety, and energy levels.

Smart Grocery Shopping

Before even beginning to meal prep, having a grocery strategy sets you up for success:

• Create a shopping list based on planned meals
• Shop the perimeter of the store for nutrient-dense options
• Take inventory of your fridge and pantry before shopping
• Be flexible with ingredients if certain items don't look fresh

Freezer as Your Friend

For busy individuals, the freezer becomes an essential tool:

• Freeze pre-portioned meals for busy weeks
• Prepare freezer-ready smoothie packs
• Stock up on frozen vegetables and fruits, which are often flash-frozen at peak ripeness
• Make breakfast burritos or sandwiches that can be quickly reheated

Progress Isn't Linear

Both advisors emphasize that nutritional progress doesn't follow a straight line. There will be weeks when meal prepping isn't possible, and that's okay. What matters is returning to consistent habits:

"Progress is not linear. You may have seen a graph in the past where there's what people think progress is and then what it actually is and it's just squiggly lines all over." - Kelly

Start Small and Simple

For beginners, Anna recommends:

• Keep recipes simple rather than attempting complex dishes
• Focus on spices, seasonings, and sauces for variety
• Start with small, achievable goals like improving just breakfast
• Break down larger nutrition goals into manageable steps
• Consider working with a coach or knowledgeable friend for accountability

About the Experts

Anna Simmons has been a Bionic Health Advisor for two years, coming from a background in human development at UNC Chapel Hill with certifications in personal training, nutrition coaching, and health coaching. Her personal passion for strength training and nutrition developed during college and intensified during the COVID pandemic.

Kelly Joniak  is also a Bionic Health Advisor that has previously been featured on the Medicine 3.0 Podcast. She competes in Olympic weightlifting and brings both personal and professional expertise to the conversation about nutrition planning.

Timestamps

Meet Anna Simmons (00:01-01:40)
The Bionic Experience (01:40-02:48)
Meal Prep vs. Batch Prep (03:20-05:10)
Pros and Cons (05:55-09:20)
Food Environment (10:05-12:43)
Nutrition Recommendations (12:43-19:52)
Grocery Shopping Strategies (19:52-24:39)
Making Progress (24:39-27:20)
Solutions for Busy Schedules (27:20-31:57)
Final Thoughts (31:57-34:38)

Beyond Traditional Cardiology: Inside Bionic Health's Advanced Vascular Module

Cardiovascular disease remains the leading cause of death globally, yet traditional healthcare often takes a reactive rather than preventive approach. At Bionic Health, we're changing this paradigm with our comprehensive Vascular Module, designed to identify cardiovascular risk factors years—even decades—before they manifest as clinical problems.

In a recent podcast conversation between Bionic Advisor Kelly Joniak and physician Dr. Catherine Isaac, we explored the science and strategy behind our vascular assessments. Here's what makes our approach different.

Beyond Basic Cholesterol Testing

Most primary care visits include a standard lipid panel measuring total cholesterol, HDL, LDL, and triglycerides. While these metrics provide baseline information, they tell only part of the story. Our Vascular Module includes advanced biomarkers that offer deeper insights:

• Apolipoprotein B (ApoB): This carrier protein reflects the actual number of LDL particles circulating in your bloodstream. Dr. Isaac explains, "APO-B is a reflection of how many LDL cholesterol particles are migrating through your bloodstream... the more congested it is, the greater likelihood that particles will embed in the arterial wall."
• Lipoprotein(a): This genetically determined particle increases plaque buildup risk approximately sixfold. "Those particles are six times more likely to promote plaque buildup," notes Dr. Isaac.
• Inflammatory Markers: We measure high-sensitivity CRP, IL-6, and homocysteine levels, which can indicate cardiovascular inflammation.

Seeing What's Actually Happening in Your Arteries

Rather than relying solely on blood tests, we use advanced imaging to visualize arterial health directly:

• Coronary Artery Calcium (CAC) Scoring: This non-invasive CT scan quantifies calcified plaque in the coronary arteries, providing a concrete measure of existing disease.
• Coronary CT Angiogram: For some members, this more detailed scan using contrast dye visualizes both calcified and soft plaque, offering comprehensive assessment of arterial narrowing.

"Atherosclerosis is a lifelong process that takes decades to develop," Dr. Isaac points out. "When plaque is initially laid down, it's soft. But over time, as your body remodels it, it calcifies and hardens."

Personalized Treatment Through Deeper Testing

One of the most valuable components of our Vascular Module is the Cholesterol Balance Test, which determines whether a member predominantly produces cholesterol internally or absorbs it from the intestine. This distinction directly informs treatment approaches:

• High Absorbers: May respond better to medications like ezetimibe that block intestinal cholesterol absorption.
• High Producers: Typically see significant benefits from statins, which inhibit internal cholesterol production.

Additionally, our Fatty Acid Balance Test measures the ratio of omega-3 to other fats in red blood cell membranes. "An ideal omega-3 index would be greater than eight," explains Dr. Isaac. "Most people eating an American diet have a very low omega-3 index because they're not getting significant sources of fish."

Moving Beyond Fear-Based Medicine

Dr. Isaac addresses common misconceptions about cardiovascular interventions, particularly statins. "One of the big components of my job is dispelling myths around statins. A lot of people reflexively balk at the idea of having to take a medication on a daily basis."

By using personalized data rather than one-size-fits-all approaches, we can make informed recommendations that balance risk and benefit for each individual.

The Hierarchy of Cardiovascular Interventions

While we employ advanced testing and personalized medicine, we emphasize that the foundation of cardiovascular health remains lifestyle-focused:

1. Food First Approach: We recommend the "800-gram diet"—consuming approximately six cups of fruits and vegetables daily. "Eating more fruits and vegetables is associated with lower blood pressure, lower cardiovascular risk, lower risk of diabetes, lower risk of cancers, lower risk of all-cause mortality," says Dr. Isaac.
2. Regular Physical Activity: Consistent cardiovascular exercise significantly improves vascular health markers.
3. Targeted Medications When Appropriate: For those with elevated risk profiles, evidence-based medications can dramatically reduce risk. "A person with an extremely strict diet can reduce their LDL cholesterol by approximately 20 to 25 percent," notes Dr. Isaac. "But with statins, we can dramatically drop people's LDL cholesterol and ApoB by 30 to 40 percent."
4. Targeted Supplementation: Supplements like omega-3s can fine-tune a cardiovascular approach, but they're the "cherry on top" rather than the foundation.

The Bionic Difference: Proactive, Not Reactive

Perhaps most importantly, our Vascular Module embodies our core philosophy: identify and address health issues before they become problems.

"Coming from traditional medicine, we were really playing catch-up more of the time than being proactive," reflects Dr. Isaac. "I get a lot of gratification out of taking care of our members, identifying disease earlier than we would have normally identified it using the traditional approach."

By combining advanced diagnostics, personalized interventions, and evidence-based lifestyle modifications, we're redefining what vascular health assessment can be—and helping our members live longer, healthier lives in the process.

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Key Timestamps:

00:00 - Introduction and welcome with Kelly Joniak and Dr. Catherine Isaac

00:46 - Overview of the vascular module and baseline evaluation

03:05 - Explanation of lipid panel testing (cholesterol, triglycerides, HDL, LDL)

04:25 - Deep dive on Apolipoprotein B (ApoB) and its significance

05:32 - Lipoprotein(a) explained and how it affects plaque buildup

07:30 - Discussion on lab work timing and what blood tests actually show

09:59 - Coronary artery calcium scoring and how it works

12:32 - Explanation of plaque formation and calcification process

15:16 - Lifestyle recommendations based on risk factors

17:37 - When medications are appropriate for higher-risk patients

19:59 - Cholesterol balance testing and personalized treatment approaches

21:29 - Addressing myths about statin medications

23:04 - Inflammatory markers and their role in cardiovascular assessment

25:21 - Omega-3 index testing and supplement recommendations

27:36 - The importance of lifestyle fundamentals over supplements alone

30:06 - Closing thoughts on proactive vs. reactive healthcare approaches

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Interested in learning more about Bionic Health's approach to cardiovascular wellness? Listen to the full podcast episode with Dr. Catherine Isaac or contact us to schedule a consultation.

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