One session.

That's all it takes to flood your brain with dopamine, serotonin, and noradrenaline. A single session of moving your body, and your mood shifts, your focus sharpens for at least two hours, and your reaction time speeds up. Neuroscience confirms this.

Now, when you stay consistent, your brain doesn't just feel different. It physically changes. Your hippocampus, the part of your brain that handles long-term memory, starts producing brand new brain cells. Its volume increases. Your prefrontal cortex, the area responsible for attention and decision-making, gets stronger. The mood boost stops being a temporary spike and becomes your new baseline.

Your brain reshapes itself around the habit.

The hippocampus and the prefrontal cortex are the two regions most vulnerable to Alzheimer's, dementia, and the cognitive decline that comes with aging. The stronger you build them now, the longer it takes for those diseases to touch you. You won't cure them with exercise alone. But you'll give your brain a fighting chance that most people never bother building.

Think of it as a 401K for your brain. Except better. Because it's free.

So how much do you actually need?

Thirty minutes a session, three to four times a week. That's the threshold. You just need to move consistently and let your brain do what it was designed to do when you give it the signal.

That's why we're offering our daily live yoga / mobility sessions for free this month. Thirty minutes a day to build a habit that protects your mind and strengthens your body alongside a community doing it together.

Watch our class today by joining our Alerts Channel (private and secure).

You already know this works. The only question is whether you'll start.

Reflect on this:

Could you commit to thirty minutes, just three times this week, and see what shifts?

^{Share your reflections in the poll at the end of the email.}