Screen Time and Health: What the Latest Research Reveals
Screen Time and Health: What the Latest Research Reveals
Screen time isn't just a youth issue anymore. While debates about social media regulations continue, the health impacts of excessive screen time affect adults too. Recent research provides compelling evidence about how screen time habits influence our overall wellness.
The Adult Screen Time Crisis
A 2023 study published in the Hellenic Atherosclerosis Society Journal revealed concerning patterns about adult screen time habits:
Average work screen time: 5 hours (±4 hours) daily
Entertainment screen time: 6 hours (±3.5 hours) daily
Impact on Health Behaviors
Diet Quality
The study found a direct correlation between increased screen time and poor dietary choices. Adults spending more time on screens were more likely to:
Deviate from healthy Mediterranean diet patterns
Consume more sweet and salty snacks
Choose fast food options more frequently
Physical Activity
Screen time showed a significant negative relationship with physical activity levels. More screen time translated to:
Reduced daily movement
Less structured exercise
Increased sedentary behavior
Breaking the Screen Time Cycle
To optimize your health, consider these evidence-based strategies:
Set specific screen-free times during your day
Create designated spaces for movement and exercise
Plan and prepare healthy meals in advance
Prioritize face-to-face social interactions
Taking Action for Better Health
At Bionic Health, we understand that optimal health requires a holistic approach. While screens are an inevitable part of modern life, managing screen time is crucial for maintaining physical and mental wellbeing.
Remember: small changes in daily habits can lead to significant improvements in your overall health. Start by tracking your screen time and setting realistic goals for reduction.
Ready to take control of your health? Consider how your screen time habits might be affecting your wellness journey, and take steps today to create a healthier balance.
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Understanding Brain Aging and the Fight Against Alzheimer's
In the latest episode of Medicine 3.0, Dr. Jared Pelo sits down with Dr. Christin Glorioso, physician, neuroscientist, and founder of NeuroAge, to discuss brain health, Alzheimer's prevention, and the cutting-edge science of measuring brain aging.
A Personal Mission Driven by Family History
Dr. Glorioso's journey into brain health research began with personal experience—her grandmother suffered from Alzheimer's disease, and she recently discovered she carries an APOE4 allele, which increases her own risk. This personal connection has fueled her 20-year career studying brain aging and what can be done to slow it down.
"My life has been dedicated to coming up with better solutions for people who have high risk of Alzheimer's, which if anyone lives long enough, that's really all of us," Dr. Glorioso explains.
The Science of Brain Aging
After completing her MD-PhD at the University of Pittsburgh and Carnegie Mellon, followed by postdoctoral work at MIT, Dr. Glorioso has focused on understanding the molecular changes that happen in the brain as we age. Her research reveals that approximately 2,000 RNA transcripts (about 10% of the genome) change with age in ways that can either protect against or increase the risk of neurodegenerative diseases.
One of the most encouraging findings: people whose brains are biologically five years younger than their chronological age are significantly protected from Alzheimer's disease—even if they carry genetic risk factors like the APOE4 allele.
The 40% We Can Control
While genetics plays a significant role in brain aging, Dr. Glorioso emphasizes that approximately 40% of our risk is determined by lifestyle factors we can control:
Exercise - At least 30 minutes daily, with particular benefits from getting your heart rate into zone three, which releases BDNF (brain-derived neurotrophic factor)
Diet - Mediterranean diet, coffee, tea, and foods rich in polyphenols (like berries)
Social connection - At least an hour of social time daily
Stress reduction - Cortisol is particularly harmful to brain cells
Mental activity - At least an hour daily of mentally challenging activities
Sleep - Quality sleep is essential for brain health
Measuring Brain Age
NeuroAge has developed multiple approaches to measuring brain health:
While MRI provides the most accurate assessment followed by blood biomarkers and cognitive testing, Dr. Glorioso notes that even simple cognitive tests can help determine whether memory issues are normal for your age or potentially concerning.
The Future of Alzheimer's Prevention
Beyond testing, NeuroAge is working toward developing therapies to reverse brain aging—essentially creating a "statin for Alzheimer's" that could safely prevent the disease. The data collected through their testing program contributes to this research in a privacy-protected way.
"We're creating therapies to reverse brain aging... something that's safe, you know, a pill that people can take that is going to prevent Alzheimer's in the future," Dr. Glorioso shares.
This partnership between Bionic Health and NeuroAge represents an exciting opportunity for members to assess their brain health and take proactive steps toward preventing cognitive decline. As Dr. Pelo notes, even without extensive testing, everyone can benefit from living as though they're at high risk—the lifestyle interventions that protect brain health also enhance overall quality of life.
Timestamps:
00:18: Introduction and Dr. Glorioso's background
02:11: Dr. Glorioso's path to neuroscience and MD-PhD training
07:27: Research at MIT and Pittsburgh on human brain aging
15:04: How RNA transcripts relate to brain aging and disease
18:22: The six key lifestyle factors affecting brain health
24:12: NeuroAge's three main testing approaches
27:59: The future goal: creating therapies to reverse brain aging
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:
Physical activity - Particularly activities that combine cardiovascular fitness, strength training, and cognitive demands (like tennis or pickleball)
Sleep and rest - Critical for neural recovery and consolidation
Nutrition - Including key nutrients like B12, vitamin D, magnesium, zinc, and copper
Stress management - Limiting chronic stress that can damage brain tissue
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:
Evaluate your current cognitive stimulation - Is your work challenging your brain, or are you on autopilot?
Incorporate complex real-world skills - Music, dance, or sports that demand coordination and strategy
Monitor nutritional status - Particularly for B12, vitamin D, and other brain-essential nutrients
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.
The Science of Fun: Moving Beyond Toxic Positivity to True Enjoyment
In a compelling conversation with Dr. Jared Pelo, organizational psychologist Mike Rucker shares insights from his research on fun and explains why pursuing happiness might not be the best path to wellbeing.
From Happiness to Fun: A Paradigm Shift
Rucker's journey began as a charter member of the International Positive Psychology Association, but his perspective shifted dramatically after experiencing a series of personal challenges - losing his younger brother to a pulmonary embolism, requiring early hip replacement, and relocating away from his support network. These experiences revealed the limitations of pursuing happiness as an ideal.
"We were on the wrong path as positive psychologists," Rucker explains. "Holding up happiness as an ideal was becoming problematic. Paradoxically, anyone that kind of prescribed to that were some of the most unhappy people."
The Power of Fun as an Alternative
Instead of chasing happiness, Rucker advocates for focusing on fun and enjoyment. The key difference? Fun is action-oriented and within our control. We can choose to have fun at any moment, whereas happiness is often more elusive and circumstantial.
Research from MIT, Stanford, and Harvard supports this approach. People who deliberately make time for enjoyable activities - what Rucker colorfully calls having a "full fun cup" - are more likely to:
Take on challenging tasks
Approach work with greater vitality
Think more creatively
Handle setbacks more effectively
Practical Steps to More Fun
Rucker offers several practical approaches to incorporating more fun into daily life:
Create transition rituals between work and leisure time
Schedule deliberate breaks, including proper lunch breaks
Be mindful of how you spend your 168 hours per week
Look for "fun friends" who can model enjoyable activities
Transform passive leisure into active engagement
He emphasizes that about five hours of truly hedonic moments per day appears to be optimal - beyond that, people may start questioning if they're living a purposeful life.
Making Health Interventions More Enjoyable
One of the most interesting applications of Rucker's research is in health interventions. Recent studies from the University of Minnesota show that the number one predictor of success in health interventions is whether people enjoy what they're doing. This suggests that rather than focusing on optimal protocols or maximum efficiency, we should prioritize making healthy activities enjoyable.
Rucker uses cycling as an example: "There are three things if you're not enjoying something that you should look at to potentially make it more fun: the activity itself, the environment, and the people you're doing it with."
Moving Forward
The conversation concludes with a powerful reminder that while life isn't meant to be easy all the time, we have more control over our enjoyment than we might think. By being deliberate about creating opportunities for fun and adjusting our approach when activities aren't enjoyable, we can build a more sustainable path to wellbeing.
For those interested in learning more, Rucker's book "The Fun Habit" is now available through local bookstores and Amazon, and his media appearances can be found at mycorracker.com.
This discussion serves as a refreshing counterpoint to the "happiness industrial complex," suggesting that perhaps the path to wellbeing isn't through the pursuit of happiness itself, but through the deliberate cultivation of enjoyable experiences in our daily lives.
Key Timestamps:
[00:12] Introduction to positive psychology and its evolution
[02:37] Personal journey through loss and perspective shift
[04:32] The science of fun vs. happiness
[15:57] Understanding how we spend our time
[18:13] The hedonic flexibility principle
[24:07] Practical tools for introducing more fun
[34:21] The concept of "healthy hedonism"
[46:50] Making activities more enjoyable through adaptation
