{"podcast":{"title":"First Principles","slug":"first-principles-7708985","podcast_index_feed_id":7708985,"rss_url":"https://feeds.megaphone.fm/PODAGEN4765221373","website_url":null,"image_url":"https://megaphone.imgix.net/podcasts/06eebd2a-0779-11f1-826e-37926ac18342/image/fca7c8febd1441fc3b0d54084418b06d.png?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress","author":"Adrian Wells","episode_count":324,"summary":"First Principles isn't another business podcast recycling the same startup stories. Adrian Wells takes the fundamentals that actually matter and breaks them down like you're having coffee with the smartest professor you ever had. Wells spent twelve years teaching philosophy and critical thinking before ditching the lecture hall for the microphone. Turns out, the same principles that help you think clearly about ancient Greek ethics also work pretty well for modern business decisions. Who knew? Every episode strips away the latest trends and buzzwords to focus on the core ideas that don't change. How to actually evaluate evidence when everyone's throwing around statistics. Why most \"revolutionary\" business advice is just old wine in new bottles. The thinking patterns that separate smart decisions from lucky guesses. You won't get hyped-up success stories or flavor-of-the-month strategies. Instead, you'll learn how to think through problems the way philosophers have for centuries, applied to the stuff that matters in your work and life right now. Multiple new episodes drop daily, so there's always something fresh when you need it. Follow now if you're ready to think better, not just…","last_synced_at":"2026-07-23T16:19:48.696188+00:00","page_url":"https://stenobird.com/podcast/first-principles-7708985"},"episode":{"title":"Why 90% of People Exercise Wrong for Brain Health (Neuroscientist Explains)","slug":"why-90-of-people-exercise-wrong-for-brain-health-neuroscientist-explains","published_at":"2026-07-22T13:54:00+00:00","page_url":"https://stenobird.com/podcast/first-principles-7708985/why-90-of-people-exercise-wrong-for-brain-health-neuroscientist-explains","show_page_url":"https://stenobird.com/podcast/first-principles-7708985","url":"https://traffic.megaphone.fm/PODAGEN5529885444.mp3?updated=1776258408","audio_url":"https://traffic.megaphone.fm/PODAGEN5529885444.mp3?updated=1776258408","summary":"What if 90% of people are exercising for the wrong reasons? New neuroscience research reveals that while most people hit the gym for muscle or weight loss, they're missing exercise's most powerful benefit: protecting your brain from dementia. In this episode, Adrian Wells breaks down the shocking evidence that regular movement isn't just good for your body, it's literally rewiring your brain for longevity. 🎯 What You'll Learn: • Why a 2023 study of 38,000 people found exercise reduces dementia risk by 35% (and the specific threshold that matters) • How just 150 minutes weekly triggers a 200-300% spike in BDNF, your brain's growth hormone • The little-known hormone irisin that crosses your blood-brain barrier and acts like fertilizer for neurons • Why people starting exercise in their 60s show measurable brain growth within six months 👤 Perfect for: lifelong learners and anyone who wants to stay sharp as they age, especially if you've been treating exercise as just physical maintenance. 📍 Chapters: [00:00] Adrian Wells introduces the exercise-brain connection bombshell [02:15] The 35% dementia reduction study that's changing everything [04:30] BDNF explained: your brain's miracle growth factor [06:45] Irisin: the exercise hormone nobody talks about [09:00] Why starting at 60 isn't too late (the hippocampus evidence) [11:30] The minimum effective dose for brain protection 🔔 Never miss an episode: Follow First Principles on Spotify or Apple Podcasts and turn on notifications. New episodes drop daily, your next favorite insight is one tap away. 🔍 Topics: exercise neuroscience, dementia prevention, BDNF, brain health, irisin hormone Find all episodes at First Principles ------------- Keywords: ai dangers, health myths, motivation psychology, mental health celebrities, wealt…","meta_description":"What if 90% of people are exercising for the wrong reasons? New neuroscience research reveals that while most people hit the gym for muscle or weight loss…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1576,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/first-principles-7708985/episodes/why-90-of-people-exercise-wrong-for-brain-health-neuroscientist-explains/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/first-principles-7708985/why-90-of-people-exercise-wrong-for-brain-health-neuroscientist-explains.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}