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Summary
On episode 520 of 40+ Fitness, Coach Allan sits down with Dr. Emily Willingham, a journalist and science writer who is a regular contributor to Scientific American, to talk about her book The Tailored Brain.
Emily walks through a checklist for spotting pseudoscience in brain optimization claims, then breaks down what the evidence actually shows about supplements, brain stimulation devices, and brain training games, most of which fail to deliver the broad cognitive gains they promise.
She and Allan then dig into what does move the needle: physical activity, stress reduction, and mindfulness, all of which show real, measurable effects on how clearly the brain functions.
Links
- https://twitter.com/ejwillingham
Key Takeaways
- Start by questioning the source of a brain claim. Ask what motivation someone has for pushing a supplement or method; it doesn’t automatically disprove the claim, but it’s the first filter for whether to dig deeper.
- Be skeptical of sweeping claims and testimonials. The brain is too complex for one product to produce a broad, global improvement, and a personal testimonial is not the same as an evidence base.
- Sunk cost bias keeps people invested in things that do not work. Once you have spent money on a supplement or device, you are motivated to believe it worked, which feeds directly into the placebo effect.
- The placebo effect is physiologically real. In one psychedelic microdosing study, participants who were secretly given empty pills still reported genuine subjective effects, showing the body’s own response can be powerful on its own.
- DIY brain stimulation devices are risky with thin evidence behind them. Users of at-home transcranial direct current stimulation (tDCS) kits have reported losing language ability and spelling skills; transcranial magnetic stimulation (TMS) shows more promise but only under clinical supervision.
- Brain training games build narrow skills, not general intelligence. Practice makes you better at that specific game or puzzle, but researchers have not found “far transfer” of those gains to broader thinking ability.
- Stress imposes a real cognitive burden. Citing Kahneman’s fast and slow thinking systems, Emily explains that stress pushes people toward quick, less deliberate decisions instead of clear, considered ones, exactly what Allan experienced miscalculating a bill under pressure.
- Physical activity delivers real, measurable cognitive benefits. Movement, especially outdoors or with another person, increases oxygen and supportive brain chemicals while also burning off stress hormones, and it does not need to be intense to help.
- Dr. Willingham’s three strategies to get and stay well: practice mindfulness to interrupt spiraling or anxious thinking; maintain genuine, reciprocal social engagement with people you’re close to; and keep up regular physical exercise, which she doubled during the pandemic to stay mentally clear.
“I would go for a walk before I would put an electrode on my head and just kind of zap my brain and hope I was getting the right spot.”
Dr. Emily Willingham
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