Oct 30, 2026 · 3 min listen · Last updated October 30, 2026
From storyflo. This is your daily audio brief. Hi, it's Chloe. October 30th. Ten in health — the one that made me re-read the abstract is at the top. Let's get into it. First, from Tell Me 3 Good Things.
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Daily Health & Wellness Brief · October 30th
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29 October 2026 ~ 3 Good Things
This piece emphasizes the simplicity and accessibility of the "Tell Me 3 Good Things" practice. It reminds us that we don’t need to be in a positive mood to notice, name, and share the good things around us. The practice can be done at any time, regardless of how we feel, and it encourages us to pause and appreciate even the smallest joys in our lives.
The author shares three personal moments: enjoying a thrilling game with the Milwaukee Brewers, voting with a partner at a new recreation center, and taking a long walk with a friend in a park. Each of these experiences highlights the beauty of connection and appreciation in everyday life. The invitation to share our own good things fosters a sense of community and support. It’s a gentle reminder that we can find positivity, no matter our circumstances.
4 Reasons Your Phone Is Running Your Stress Response at 3am — And the Nightly Routine That Stops It”
It turns out those 3am wake-ups aren't just random; they follow a biological pattern that starts when you grab your phone in the evening. Notifications and screen time can trigger cortisol spikes, which disrupt your natural sleep cycle. Cortisol should be low in the evening to let melatonin rise, but screens, especially those emitting blue light, interfere with that process. Studies show that even moderate screen use can significantly delay melatonin production, leading to lighter sleep and early waking.
To combat this, try setting a "digital sunset" — turn off your screens one to two hours before bed. This simple step can help reduce both light exposure and those pesky notifications that keep your brain in a heightened state of alertness. Instead of scrolling, replace that time with low-stimulation activities like reading a physical book, stretching, or taking a warm shower. These practices help your body transition into a more relaxed state, making it easier to fall asleep.
Lastly, think about your bedroom environment. It should be a space that promotes sleep, free from distractions. Creating a dedicated sleep area can help signal to your brain that it’s time to wind down. Making these small changes can really help improve your sleep quality and reduce those frustrating middle-of-the-night wake-ups.
Every year, starting in your mid 20’s, your hippocampus shrinks about 0.86%. The hippocampus is a key structure for memory, learning and spatial navigation. At age 50 the rate of shrinkage increases to 1.18% per year, and at age 70 shrinkage accelerates to 1.85% annually. What if I told you that there is something you can do to counteract the shrinkage? That’s what today’s newsletter is about.
Audio | Build more brain tissue with this boring habit
Dr. Julie Fratantoni is your go-to neuroscientist for brain health tips. From managing stress, to enhancing creativity, to becoming more efficient – she shares practical ways you can be proactive and build a better brain. Dr. Julie Fratantoni is your go-to neuroscientist for brain health tips. From managing stress, to enhancing creativity, to becoming more efficient – she shares practical ways you can be proactive and build a better brain.Listen on
I like to add plenty of cinnamon in the apple mixture, but start with 1 teaspoon if you’re unsure. And make sure to add just a little to the batter, too. Swirl the melted butter around the pie pan so it’s evenly coated before pouring in the batter. Spread the apples evenly over the batter so you get some in every slice. 2 Honeycrisp apples, peeled, cored, and sliced
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