Good morning!

The Weekly Pounce provides encouraging healthspan tips that we refer to as the Pounce Pot Protocol.

Each week, you can power up your future self by integrating these five, fun and budget-friendly, evidence-based strategies into your routine. 

We think that it’s not too late (and it’s never too early) to pounce on life’s possibilities! I hope you’ll join us on this journey toward vibrant longevity and active pro-aging!

— Laura Lee

Learning how to play a musical instrument is a full-brain workout that engages motor skills, auditory processing, memory, and even emotional regulation.

Try using YouTube this week to find free tutorials for an instrument you already have tucked away in a closet (or one that you can borrow).

You can use the YouTube filter (in the upper right corner) to find newer videos and videos under 4 minutes, 4 - 20 minutes, or longer than 20 minutes. I like the sort by rating as well for some quality control. 

Read a fascinating in-depth explanation of the cognitive and social benefits of musical training in adults, or listen to this podcast (or read its transcript) from the University of Chicago on how your brain benefits from music. 

The piano is my favorite instrument, and I’m personally working on relearning how to read music with a method that doesn’t involve thinking “Every good boy does fine” every few seconds.

I touched on the importance of making adult “play dates” in Issue 12, and that idea is worth revisiting often. A recent article in The Atlantic suggests that one way to put an end to “the exhausting tangle of calendar gymnastics that plagues many adult friendships” is to schedule a reoccurring activity with your best friends. 

If you don’t already have a few standing dates, why not try setting one up with at least one friend this week? Be consistent and keep it low pressure. I meet once a month for lunch out with a small group of former coworkers, and my alumni group meets up every other month over Zoom. Both on a regular routine, both simple and fun!

Have you had a standing friend date over the years? I’d love to include your best example of a recurring social activity in an upcoming feature essay. Just hit reply to this email. I’ll get it! 

Consider following the viral trend of practicing an analog morning. Instead of reaching for your phone as soon as you wake up, read a real book instead, even just a few pages. 

Going to sleep without your phone is a good practice, as well. This study, one of numerous ongoing research about the potential negative effects of screen time in our bedrooms, concluded that staying screen-free in your bedroom improves your sleep quality, relationships, focus, and wellbeing. 

Since sleep is one of our most important hidden powers, improving it should be a top priority, not just for this week, but consistently. Harness the power of sleep now for better brain health later.

Embrace a rainbow! If your plate’s been looking a little beige lately, make it a game to eat three different colors with every meal this week. If three is too many, start with one.

And I don’t mean colored processed food like Fruit Loops. Try these nutritious and colorful real foods to bring Roy G. Biv onto your plate. 

Red:

• Strawberries (Wash them extra diligently!) 

• Tomatoes

• Watermelon (Perfect for dessert, don’t you think?)

• Raspberries (Wash these extra diligently, as well.)

Orange:

• Carrots 

• Butternut squash

• Sweet Potatoes (Cut in half and roast cut-side down to make a trayful for the week.)

• Pumpkin chunks

• Peaches 

Yellow:

• Lemons (For your water.) 

• Yellow Summer Squash

• Pineapple

• Corn (Enjoy that Silver Queen fresh while you can.)

• Bananas

Green:

• Kiwi (Cut in half and scoop out with a spoon.)

• Brussel Sprouts

• Broccoli

• Avocado

• Asparagus

Blue/Indigo:

• Blueberries

• Blackberries

• Blueberries (Listing them twice because they are so important.)

• Plums

Violet (Purple):

• Purple Cabbage

• Eggplant

• Purple Grapes

• Purple potatoes (Shockingly good for you and really pretty.)

• Beets (They’re kinda purple, right?!)

  
  

I love the expression “exercise snacks.” Just short bursts of activity that you treat yourself to throughout your day, like 10 squats or a quick 5-minute walk around your neighborhood or office every hour or so.

These really add up quickly! You’ve got time for 5 minutes here and there, don’t you? Your future self is counting on you.

Read this short article from CNN this week and see if you can select one or two (or more) of these “14 gym-free ways to to sneak more movement into your days.” 

Staying active is hard, but being frail is harder. Keep moving this week! Every little “snack” counts.