Before you jump into a drastic January reset, juice cleanse, or extreme diet, this episode is worth your time.

In this holiday-week conversation on the 90% Healthy Podcast, Klaudia Balogh and Don Moxley break down two new studies that challenge how we think about sustainable health behaviors—without hype or dogma.

Study one looks at long-term data showing that consistent, meaningful volunteering and helping behaviors are associated with better cognitive performance over time, including memory and executive function. The takeaway isn’t “do more,” but how purpose-driven engagement may support brain health as we age.

Study two examines the 5-day Fasting Mimicking Diet (FMD) and its effects on insulin signaling, inflammation, ketone production, and autophagy—the body’s cellular cleanup process. We explain what this intervention actually does, who it may be appropriate for, and why short, structured resets often outperform extreme long-term plans.

This episode is about thinking before reacting—especially in January.

We cover:

• What the volunteering study actually measured (and what it didn’t)

• Helping vs burnout: where the benefits stop

• What the Fasting Mimicking Diet is — and what it’s not

• Autophagy, mTOR, and AMPK explained simply

• Why most January health plans fail by February

• How to approach resets without guilt, obsession, or dogma

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