Episode Summary:
In recognition of World Brain Day (July 22), this Think Thursday episode is a deep dive into the powerful, daily practices that shape your brain’s future. While most of us worry about cognitive decline, far fewer realize how much influence we actually have. Molly introduces SHARP—a simple, science-backed framework for protecting and enhancing your brain’s longevity, clarity, and resilience. From reducing dementia risk to boosting neuroplasticity, this episode gives you the tools to keep your mind vibrant for years to come.

What You'll Learn – The SHARP Framework:

• S – Sleep & Stress Regulation:
  Sleep is when your brain clears out toxins linked to Alzheimer’s. Chronic stress, meanwhile, shrinks memory-related regions and floods your system with cortisol. Molly shares realistic strategies to optimize both sleep and stress management.
• H – Health Management:
  Hypertension, diabetes, and high cholesterol aren’t just heart issues—they directly impair blood flow to your brain. Molly encourages listeners to know their health metrics and embrace preventive care, not just reactive treatment.
• A – Activity (Physical & Cognitive):
  Regular movement and mental challenge increase BDNF and hippocampal volume—both key for memory and learning. Learn how to find the right mix of cardio, strength, and cognitive novelty to protect your brain.
• R – Relationships & Recovery:
  Human connection is vital for long-term brain health. So is purposeful mental rest. Molly outlines ways to build deeper relationships while incorporating daily mental “micro-rests” to reset your attention and creativity.
• P – Plant-Forward Nutrition & Preventive Living:
  Diets like MIND and Mediterranean are clinically linked to younger brain age. Molly explains how building meals around plants, healthy fats, and fiber—while minimizing alcohol and ultra-processed foods—can provide neuroprotective benefits.

Mini Challenge:
Pick just one area of the SHARP framework to focus on this week. Your brain will thank you—and it will reward you with energy, clarity, and peace of mind.

Resources & Mentions:

• Mel Robbins Podcast featuring Dr. Vonda Wright
• Official MIND Diet Website

Stay Connected:

• Website: www.mollywatts.com
• Join the Facebook Community: Alcohol Minimalists – Change Your Alcohol Habits
• Instagram: @alcoholminimalist