One scroll is a funny dog video. The next one’s something you can’t unsee. If your social media feed has felt like an emotional minefield lately, you’re not imagining it—and the science says your brain is paying the price.

In this bonus episode of The Healthy Life Approach Podcast, certified brain health coach Kristen Beasley breaks down the latest research on what short-form video (TikTok, Instagram Reels, Facebook Reels, YouTube Shorts) is doing to your brain, including a massive 2025 meta-analysis of nearly 100,000 people published in Psychological Bulletin. She covers why this is especially concerning for women in perimenopause and menopause, and shares 5 practical strategies you can start using tonight to protect your brain health without quitting social media.

In this episode, you’ll learn:

• How short-form video hijacks your dopamine system and creates addictive scroll loops

• What the largest study ever conducted on this topic found about attention, impulse control, and working memory

• Why “brain rot” was named Oxford’s Word of the Year—and the real science behind the slang

• How emotional whiplash from graphic content impacts your hippocampus and memory

• The connection between short-form video, ADHD symptoms, and menopause

• 5 strategies to take back control of your feed and your focus

#brainhealth #brainrot #socialmediaeffects #shortformvideo #dopamine #reels #tiktokbrain #scrolling #menopause #perimenopause #brainfog #ADHD #attentionspan #mentalhealth #womenover40 #hormonalhealth #brainwash #danielamen #healthcoach #healthylifeapproach #podcast #bonusepisode

Research cited in this episode:

• Nguyen et al. (2025). “Feeds, Feelings, and Focus.” Psychological Bulletin. 98,299 participants across 71 studies.

• Gao et al. (2025). NeuroImage. Structural brain changes in heavy short-form video users.

• Oxford University Press (2024). “Brain Rot” — Word of the Year.

• Jiang & Ma (2024). Brief TikTok exposure reduces analytic thinking. • ADDitude Magazine. 94% of women with ADHD report that menopause worsens symptoms.

• Mark et al. (2008). UC Irvine. 23 minutes to refocus after a context switch.

Resources mentioned:

• Pomodoro Timer: https://amzn.to/4tGGYAG

• Change Your Brain Every Day by Dr. Daniel Amen: https://amzn.to/40hRbpP

• Brain Wash by Dr. Austin Perlmutter & Dr. David Perlmutter: https://amzn.to/4kFJq6m

🎙️ Subscribe to The Healthy Life Approach Podcast for weekly episodes on brain health, hormones, and becoming the CEO of your own health.

Connect with Kristen:

🔗 RESOURCES & LINKS: https://healthylifeapproach.com/why-your-feed-feels-like-a-minefield-right-now-and-what-its-doing-to-your-brain/

🏥 Website: healthylifeapproach.com

📱 Instagram: @kristenjbeasley

• Free Download: https://healthy-life-approach-llc-2.kit.com/7ef2ce821a

Disclaimer: I am not a licensed medical professional. The information shared in this episode is for general educational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider.

Health tracking can be empowering — until it becomes a cage. When does measuring your health cross the line from helpful to harmful? In this episode of The Healthy Life Approach, Kristen Beasley gets vulnerable about her experience with a health-tracking obsession. After watching her father’s decline from Lewy Body Dementia, she spent three years wearing a continuous glucose monitor — and the data that once empowered her slowly took over her life. She shares how she broke free and found a healthier relationship with her numbers. This is the Know Your Numbers pillar of the Build Your Base framework: Measure Your Progress — without losing your joy.

⚠️ Important: This episode is about consumer wellness devices (Oura Ring, Fitbit, Apple Watch, CGMs). If your doctor has prescribed a monitoring device for a medical condition, that’s different — those decisions should be made with your care team.

⭐ What you’ll learn:

• How health tracking shifted from empowerment to obsession

• The mantra: “Data fuels, obsession fools”

• Signs your tracking relationship has become unhealthy

• How to use data as a tool, not a tyrant

• When to step back and trust your body’s signals

• A practical framework for balanced health measurement

🔗 RESOURCES & LINKS: Show Notes

🏥 Website: healthylifeapproach.com

📱 Instagram: @kristenjbeasley

00:00 The Day I Removed My CGM

00:14 Introduction to the Healthy Life Approach Podcast

00:32 The Impact of Measurement on My Life

03:07 The Turning Point: Removing the CGM

04:26 Learning to Trust Myself Again

05:52 Balancing Data and Personal Experience

12:20 Functional Markers for Health

17:53 The Zoom Out Approach to Measurement

21:03 Final Thoughts and Upcoming Topics

Not medical advice. For educational purposes only. Consult your healthcare provider with any questions or before making any changes to your diet/lifestyle. This podcast and the show notes may include affiliate links. If you purchase through those links, I may earn a commission at no extra cost to you, which helps support the show. As an Amazon Associate, I earn from qualifying purchases.

Debunking the 10,000 Steps Myth: Evidence-Based Movement for Brain and Body Health

Show notes and links available at: https://healthylifeapproach.com/daily-movement-for-brain-health-why-7000-steps-beat-the-10000-step-myth/

Welcome to the Healthy Life Approach podcast with Kristen Beasley, a certified functional medicine, nutrition, and brain health coach. This episode explores the origins and reality of the widely accepted 10,000 steps goal. Kristen examines research showing that 7,000 steps per day can provide significant health benefits, including lower risks of death, dementia, heart disease, and depression. Additionally, the episode delves into the importance of balance, mobility, and grip strength as indicators of overall health. Kristen also offers alternative movement strategies for those with diverse abilities, emphasizing that consistent, accessible movement is key to brain and body health. Tune in for actionable tips and evidence-based insights to make daily movement easier and more inclusive.

00:00 Welcome to the Healthy Life Approach Podcast

00:26 Debunking the 10,000 Steps Myth

02:09 Research-Based Movement Goals

06:04 The Importance of Balance

09:23 The Sitting Rising Test: A Simple Fitness Challenge

16:56 Strength Training for Brain Health

19:12 Grip Strength: A Surprising Health Indicator

25:35 Inclusive Movement for All Abilities

30:09 Wrapping Up and Looking Ahead