Content Corner

Why Brains Need Friends

About Ben and his book: Dr. Ben Rein is pretty phenomenal: a Stanford neuroscientist with over 20 published papers on social behavior and an incredible science communicator with over 1 million followers who learn from his educational content. His debut book tackles one of the most important health challenges of our time with the perfect blend of cutting-edge science and practical wisdom.

What makes this book essential: Ben explores how spending less time with others impacts the body and mind on a cellular level, and why understanding this science is part of the way forward. As David Eagleman notes, it's "an exquisite book that reminds us our minds aren't soloists but symphony players: we are wired for connection."

Why this matters for BetterBrain: Social engagement is one of our eleven brain health categories because the science is clear: meaningful connections aren't just nice to have, they're essential for cognitive longevity. Ben's book provides the scientific foundation for why we track and optimize social health as part of comprehensive brain care.

Featured Biomarker

Vitamin B12

Just as our brains need social connections to thrive, they also need very specific nutrients to function optimally. Vitamin B12 is one of those nutrients that can make or break your cognitive performance, but deficiency often sneaks up without obvious symptoms.

What it is: A water-soluble vitamin that's essential for nerve function, red blood cell formation, and DNA synthesis. Your body can't make B12 on its own, so you're entirely dependent on getting it from food or supplements.

Why it matters for brain health: B12 is crucial for maintaining the protective coating around your nerves (called myelin) and for producing neurotransmitters. Without adequate B12, your brain literally can't communicate effectively with the rest of your body.

The sneaky deficiency: B12 deficiency is called "the great masquerader" because early symptoms are so vague. You might feel tired, moody, or mentally foggy and assume it's just stress or aging. Meanwhile, your B12 stores are quietly depleting.

Who's at risk:

• Plant-based eaters: B12 is primarily found in animal products
• Older adults: Stomach acid decreases with age, making B12 harder to absorb
• People on certain medications: Particularly metformin and acid-reducing drugs
• Those with digestive issues: Crohn's, celiac, or other absorption problems

How to optimize: Include B12-rich foods (meat, fish, eggs, dairy) or consider a quality supplement, especially if you're plant-based or over 50. The methylated form (methylcobalamin) is most easily absorbed. B12 is one of the easiest biomarkers to improve with targeted supplementation, and adequate B12 levels directly help reduce homocysteine (another critical brain health marker).

Technique Spotlight

The 10-Minute Morning Light Protocol

Here's something ridiculously simple that can set the tone for your entire day: a 10-minute walk within an hour of waking up. No special equipment, no gym membership, just you, your feet, and the world outside your door.

Why it works: Morning movement jumpstarts your circulation, activates your nervous system, and signals to your brain that it's time to be alert and focused. You're also getting natural light exposure, which helps regulate your circadian rhythm.

The protocol:

• Timing: Within the first hour of waking
• Duration: Just 10 minutes (seriously, that's it)
• Intensity: Comfortable pace, you should be able to hold a conversation
• Location: Ideally outdoors for the light bonus
• Phone-free zone: Try to leave devices behind and just be present

The brain benefits: Morning walks improve blood flow to the brain, reduce stress hormones, boost mood-regulating neurotransmitters, and provide gentle cognitive stimulation. Plus, you're getting that crucial morning light exposure for better sleep later.

BetterBrain tip: Use this time for gentle reflection or gratitude practice. No podcasts, no planning your day, just walking and being present. Your brain will thank you for the mental space.

Learn more about this technique and other actions to consider in our Brain Health Arsenal.