Field Notes - June 2026
Hiking, grip strength, creatine, Biscayne National Park, and bouldering.
Field Notes is my monthly health post — studies that stuck, a book to read, a national park I paddled, and one thing I'm trying that science actually supports. Plus a Number worth knowing and something Noted.
There’s no shortage of self-help books. Most say the same thing in a new font. The Four Agreements by Don Miguel Ruiz is different. It isn’t a self-help book. It’s four rules for being a decent human.
Be impeccable with your word.
Don’t take anything personally.
Don’t make assumptions.
Always do your best.
Written in 1997. Still relevant. Still hard.
This month: a game that protects your brain. Why your grip strength predicts more than your strength. And a park most people in Florida have never been to, even though it’s in their backyard.
The Stack
Studies that actually stuck this month.
Hiking may do more for kids than regular exercise - Preliminary
A new study found kids who hiked more had better wellbeing and sleep. Regular physical activity didn’t show the same effect. The trail, specifically, seemed to matter.
Why it matters: Nature exposure, not just movement, is important. Get kids outside and on the trail.
Grip strength predicts brain health - Strong
A study of over 40,000 adults found that stronger grip strength was linked to better mental sharpness, higher life satisfaction, lower depression, and reduced anxiety. The effect held nine years later. Women showed stronger associations than men across most outcomes.
Your muscles and brain are more connected than you think. Stronger muscles tend to mean a healthier brain.
Why it matters: Your hand strength isn’t just about opening jars. It’s one of the simplest measures of how well your brain is aging. Build it now.
Creatine isn’t just for the gym - Emerging
A review of 16 randomized controlled trials found creatine improved memory and reduced the time it takes to process information. The effects were stronger in people under 60 and stronger in women than men.
Why it matters: Most people know creatine as a lifting supplement. It may do something useful upstairs too — particularly for memory and how fast you think. Worth knowing if you already use it for exercise.
Evidence strength: Strong replicated, large sample · Emerging promising, more data needed · Preliminary early stage, interpret with caution
From the Trail
Biscayne National Park — South Florida
We snorkeled with sea turtles, swam through shipwrecks, spotted manatees, stingrays, and sharks, and paddleboarded across Biscayne Bay.
95% of this park is underwater. Most visitors never see it because most of it requires a boat.
There are at least 44 shipwrecks in the park, some dating back to the 1500s. Most national parks have trails. This one has wrecks.
Just 45 minutes from Miami. Most people drive right past it on their way to the Keys.
About 571,000 people visited in 2023 — 36th out of 63 national parks. Go before everyone figures that out.
The Field
One thing I’m trying that’s supported by science.
I needed something that required my full attention. Something where you can’t think about anything else or you fall. That turns out to be the point.
I started bouldering.
Indoor climbing, no ropes, just problems to solve on the wall.
A study found bouldering as effective as traditional therapy for treating depression. Why? Climbing combines physical movement with constant problem-solving. Your brain has no bandwidth left for rumination.
A 2025 survey of 748 climbers found 73% said climbing positively impacted their mental health.
The grip strength is a bonus. It’s in The Stack above.
The brain fog that started this whole issue? It’s getting better.
The Number
$1.3 billion - The amount Americans spend each year on gym memberships they never use. SNL nailed why.
Noted
Down 29 at halftime. Final: 107–106.
The Knicks came back from 29 points down in Game 4 of the NBA Finals — the largest deficit ever erased in Finals history. OG Anunoby tipped in the winner with 1.2 seconds left.
The game, the series, the mindset — none of it was over.
Share with you friends who want more health facts, not fluff.
Heather
I grew up in Miami. I lived there 45 years. I grew up in (and on) Biscayne Bay, but I had no idea that were many shipwrecks! Sounds like you had a great trip. 😊
Live your Field Notes. And I drove right by Biscayne National Park last winter. What was I thinking!