Recognize that dementia is not an inevitable part of aging and that a significant portion of cases are preventable; focus on modifying risk factors like obesity, type 2 diabetes, and hypertension through diet and lifestyle choices to protect your cognitive health.
Focus on eliminating problematic foods from the modern food supply, such as ultra-processed items, as this approach can be equally or more impactful for slowing aging and improving health compared to solely focusing on adding beneficial foods.
Reduce your intake of ultra-processed foods to lower the risk of chronic diseases, early mortality, and dementia, as these foods are explicitly designed for overconsumption and contribute to excess calorie intake.
Prioritize the quality of the food you consume, as high-quality, minimally processed foods naturally lead to greater satiety and more appropriate portion sizes, making overeating less likely compared to ultra-processed options.
Minimize consumption of industrially produced, refined grain and seed oils (e.g., canola, corn, soybean, grapeseed oil) due to their chemical instability and ultra-processed nature, and be particularly cautious of their use in restaurant fried foods.
Actively reduce your intake of added sugar, as it contributes empty calories, can perpetuate hunger, increase systolic blood pressure, and is associated with reduced testosterone, often being hidden in many processed foods.
Undertake a 2-3 week period of eating only whole, unprocessed foods, focusing on eliminating problematic modern food items, as this can lead to significant improvements in energy, sleep, skin clarity, and reduced joint aches.
Select whole foods rich in protein, fiber, and water content to enhance satiety, as protein is the most satiating macronutrient, fiber mechanically stretches the stomach, and water is crucial for physiological functioning and fullness.
Make it a general rule to consume a “fatty salad” daily, liberally dressed with extra virgin olive oil, to maximize the absorption of fat-soluble phytochemicals from dark leafy greens, which is associated with preventing and potentially reversing brain aging.
Regularly consume dark leafy greens (e.g., kale, spinach, arugula) for their rich content of lutein, zeaxanthin, nitrates, flavonoids, and folate, which support brain health, reduce aging, boost cognitive function, and maintain healthy blood pressure.
Incorporate avocados into your diet as a “genius food” for brain health, as they contain the highest proportion of fat-protecting antioxidants like all eight forms of Vitamin E and carotenoids (lutein and zeaxanthin) that protect against oxidative stress and can boost visual processing speed.
Add nuts (e.g., almonds, pistachios, macadamia nuts) to your diet for their healthy fats, Vitamin E, magnesium, and carotenoids, which are linked to reduced risk for neurodegenerative and cardiovascular diseases. To manage calorie intake, use nuts in portion-controlled recipes rather than snacking on them.
Consider integrating nutrient-dense animal products into your diet, such as fish (for omega-3s like DHA and EPA), full-fat dairy (if tolerated, for protein and healthy fats), eggs (for B vitamins, beta-carotene, choline), and grass-fed beef (for protein, creatine, taurine, carnitine, carnosine), to support overall health and brain function.
If you experience migraines, increase your omega-3 intake (e.g., 1.5 grams daily) while concurrently reducing consumption of polyunsaturated fat-dominant grain and seed oils, as this combination was shown to significantly reduce migraine frequency and severity.
Incorporate extra virgin olive oil into your diet for its anti-inflammatory properties, as it contains oleocanthal, which acts similarly to low-dose ibuprofen without the cardiovascular risks associated with chronic NSAID use.
Reconsider the “everything in moderation” mantra, especially for ultra-processed and hyperpalatable foods, as people adhering to this advice often consume more junk foods, and these foods are not designed for moderate consumption.
After learning general dietary guidelines, become your own expert by closely observing how specific foods affect your body and well-being, allowing you to personalize your diet based on your unique responses.
Ensure that significant dietary choices, particularly those involving the exclusion of nutrient-dense food groups, are made with “informed consent” based on accurate scientific information, not misinformation.
Develop a clear “noble aim” or “north star” in your life, as this strong, value-driven purpose provides motivation, helps filter out distractions, and keeps you aligned with your goals, especially when facing challenges.
Focus on prioritizing your own self-care and health, as this foundational practice enables you to show up as your best self in the world, leading to greater capacity for positive impact on others.
Avoid perfectionism in your health journey and instead focus on making small, incremental improvements, as these consistent “little gifts” you give yourself daily will accumulate to create significant positive impact over time.