Podcast Summary: Short Wave – “Mental ‘Workouts’ Could Keep Your Brain Young”

Host: Regina Barber
Guest: John Hamilton (NPR Science Correspondent), with insights from Dr. Etienne de Villar Sedany (McGill University), Dr. Mike Hasselmo (Boston University), Dr. Judy Pa (UC San Diego), and Dr. Jessica Langbaum (Banner Health/Alzheimer’s Prevention)
Date: November 17, 2025
Duration: ~13 minutes

Overview

This episode of Short Wave explores the emerging science of cognitive fitness—how brain “workouts” may help keep our minds sharp as we age. Host Regina Barber and NPR’s John Hamilton use humor, demonstrations, and interviews with key researchers to break down whether mental exercises really make a difference, how they compare to physical exercise, and what the latest evidence shows about slowing age-related cognitive decline.

Key Discussion Points and Insights

1. What is Cognitive Fitness? (00:17–02:44)

• Definition:
  John Hamilton explains that cognitive fitness is not about mastering specific games like Wordle or Mario Kart, but instead about improving broad abilities like working memory, processing speed, and focus—skills that tend to decline with age.
• Memorable Demo:
  Regina tries a “double decision” exercise (from BrainHQ), finding it surprisingly challenging.
  • Quote:
    • Regina Barber (02:17): “I wasn’t looking. It’s that one. Oh. Oh. I was way off. Oh, crap, crap, crap. Okay, that one. Signs here. Happy brain training. Okay, that did get harder. It totally got harder.”
  • John Hamilton's description: Mental training is like strenuous physical exercise for your brain: “It’s all about going for the mental burn. You know, you gotta think stairmaster set to 20.” (02:44)

2. The Science of Brain Training (04:12–08:01)

• New Study:
  Recent research provides compelling evidence that cognitive training can cause measurable biological changes in the brain—specifically, increasing levels of acetylcholine, a key neurotransmitter involved in attention and memory.
  • Expert Explanation:
    • Dr. Etienne de Villar Sedany (05:45): “For every decade after the age of 40, 45, you get around 2.5% decline in [acetylcholine] in key brain areas.”
  • Study Design:
    • 92 healthy people (65+) spent 10 weeks doing either the “double decision” cognitive training or played standard video games like Solitaire and Candy Crush for 30 min/day.
    • Only the group using the more challenging cognitive training showed a measurable increase (~2.3%) in acetylcholine—roughly reversing a decade’s worth of normal age-related decline.
  • Quote:
    • John Hamilton (07:56): “In other words, Gina, brain training turned back the clock by about a decade.”

3. Interpreting the Results and Skepticism (08:01–09:14)

• Expert Reaction:
  Dr. Mike Hasselmo, an acetylcholine specialist, reviewed the study and found it compelling enough to consider trying the task himself.
  • Quote:
    • Dr. Mike Hasselmo (08:22): “Well, I have to say, it was compelling enough that I looked up the task myself and thought, maybe I need to be doing this task.”
• Caffeine Comparison:
  Dr. Hasselmo draws an analogy, noting that even a cup of coffee can quickly improve cognition by increasing acetylcholine, but the magnitude of sustained improvement from training is less clear.

4. Do All Brain Training Games Work? (09:03–09:57)

• Specificity Matters:
  Not all mental games are created equal. BrainHQ (developed by Posit Science) is highlighted as having the most scientific backing, used in 100+ studies across diverse conditions like ADHD, dementia, and normal aging.
  • Regina Barber (09:41): “So, like, Brain HQ, these games, did it help, like, prevent Alzheimer's?”
  • John Hamilton: Explains that while the games didn’t prevent Alzheimer’s, they may help slow cognitive decline as part of a broader lifestyle approach.

5. Mental vs Physical Exercise – And Together? (09:57–12:06)

• Multimodal Approach:
  Large studies find combining specific mental exercises with diet and physical activity is more effective than advice or usual care alone, but it’s hard to separate which intervention matters most.
  • Quote:
    • John Hamilton (10:32): “There’s no way to really break that apart. But one thing to keep in mind is that studies have consistently shown that physical exercise is absolutely the best thing you can do for your brain health.”
• Innovative Research:
  Dr. Judy Pa (UCSD) experiments with combining cardio (on stationary bikes) and virtual reality navigation tasks.
  • Quote:
    • Dr. Judy Pa (10:59): “We tried to pair together cycling and moving through the environment. So they go through a new virtual reality task that we built...and they have to navigate through different scenes and try to remember where they're going.”

6. Sticking With It—Making Brain Training Sustainable (11:20–12:12)

• Key to Success:
  Consistency and enjoyment matter more than the specific tool or program.
  • Quote:
    • Dr. Jessica Langbaum (11:48): “Really do something that you love to do and that you can stick to it. Find that exercise regimen that you’ll adhere to and that you will continue to do. And if you can do it with people around you, that’s even better.”
  • Social engagement can further boost the benefits of both mental and physical exercise.

Notable Quotes & Memorable Moments

• On the challenge of brain workouts:
  Regina Barber (02:17): “I wasn’t looking. It’s that one. Oh. Oh. I was way off. Oh, crap, crap, crap. Okay, that one. Signs here. Happy brain training. Okay, that did get harder. It totally got harder.”
• On reversing brain aging:
  John Hamilton (07:56): “Brain training turned back the clock by about a decade.”
• On enjoyment and sustainability:
  Dr. Jessica Langbaum (11:48): “Do something that you love to do and that you can stick to...if you can do it with people around you, that’s even better.”
• On physical exercise as brain health’s best friend:
  John Hamilton (10:32): “Studies have consistently shown that physical exercise is absolutely the best thing you can do for your brain health.”

Key Timestamps

• 00:17–02:44 – What is cognitive fitness? Fun demo with Regina and John.
• 04:12–08:01 – The science behind cognitive brain training and acetylcholine.
• 08:01–09:14 – Expert reaction and caffeine’s parallel (Dr. Hasselmo).
• 09:57–10:32 – Major clinical study and importance of combining interventions.
• 10:59–11:20 – Combining cardio with cognitive training (Dr. Judy Pa).
• 11:48–12:12 – Motivation, adherence, and social interaction (Dr. Langbaum).

Tone, Takeaway, and Concluding Insight

Playful, conversational, and encouraging, the hosts and guests reinforce that while targeted brain training may offer real biological benefits, it’s not magic. The best cognitive “workouts” combine novelty, challenge, and social engagement—and nothing beats the “miracle drug” of regular physical exercise for keeping your brain (and body) young.

Final Thought:
Find brain and body activities you enjoy, challenge yourself, and (if possible) do it with friends—your brain will thank you for it.