Recognize that genetic susceptibility to Alzheimer’s does not mean you are destined to get it, as prevention is highly possible through lifestyle changes. This shifts the mindset from fatalism to empowerment regarding brain health.
Prioritize eliminating ultra-processed foods, which contain excessive salt, chemicals, and inflammatory factors, as this single change can significantly improve health and reduce all-cause mortality. This naturally leads to consuming more whole foods.
Actively reduce inflammation by improving gut health, maintaining good oral hygiene, and avoiding sedentary behavior. Chronic inflammation is a root cause of many diseases, including dementia.
Actively manage chronic stress to prevent cortisol buildup and hormonal dysfunction, which predispose individuals to Alzheimer’s disease and other illnesses. Support healthy hormone levels as you age.
Avoid sports or activities that involve repeated head trauma, especially from childhood into adulthood, to reduce the risk of dementia and Parkinson’s later in life. This prevents damage accumulation in the brain.
Avoid sitting for more than four continuous hours, as each additional hour increases the risk of all-cause mortality by 15%. Regular movement is crucial, and gym workouts do not negate prolonged sitting.
Every 45 minutes, get up and move for 3-5 minutes (e.g., walk, air squats, light weights) to completely negate the negative effects of sedentary behavior. This is more important than just exercising once a day.
Aim for around 8,000 steps daily, incorporating walking into meetings or after meals to improve blood glucose levels and overall well-being. Walking is a uniquely human movement with profound stacked benefits.
Be aware of and actively reduce exposure to man-made toxins in air, water, food, and skin products. Toxin buildup is a critical pillar of health, alongside nutrition, exercise, and sleep.
Actively manage your health like a CEO manages a company, by regularly monitoring key biomarkers and making informed decisions based on the data. This empowers you to detect and reverse negative trends early.
Regularly track key biomarkers to identify health trends 20-30 years before symptoms appear, allowing for proactive intervention and optimization towards ideal levels. This prevents significant damage before it becomes symptomatic.
Regularly track accessible biomarkers like Hemoglobin A1C (aim for 5.2 or lower), AST, ALT, triglycerides, HSCRP (close to zero), and ApoB to monitor metabolic health, inflammation, and cardiac risk. These provide crucial insights into your body’s state.
Wear a Continuous Glucose Monitor (CGM) periodically (e.g., four times a year) to observe real-time blood sugar responses to food and stress, acting as a powerful catalyst for behavior change and improving metabolic health.
See your dentist at least every six months and ensure good oral hygiene (e.g., flossing) to prevent gum inflammation. Poor oral health is linked to increased risk of Alzheimer’s, cancer, and heart disease.
Begin by planning three simple meals (breakfast, lunch, dinner) with 2-4 ingredients each and eat them consistently. Gradually add more simple meal options to your repertoire to shift towards a healthier diet.
Avoid consuming food or hot beverages from plastic containers or paper cups lined with microplastics; instead, use glass or ceramic. High levels of microplastics are correlated with increased risk of strokes, heart attacks, and hormone disruption.
After age 30, use a home blood pressure cuff to measure your blood pressure every 1-3 months. Maintaining blood pressure under 130/80 is crucial, as prolonged elevation significantly increases mortality risk and contributes to Alzheimer’s disease.
Prioritize the 20% of health behaviors that deliver 80% of results, such as diet and movement, before delving into advanced supplements or biohacking. Neglecting these basics will limit overall health improvements.
Begin your health journey by focusing on one small, actionable change, such as tracking a single biomarker or taking one exercise snack a week. Consistent, incremental actions accumulate significant results over time.
Consider supplementing with Vitamin D3/K2, especially if blood tests show deficiency, as 60-70% of people are deficient, and correcting this can significantly improve overall health.
After age 35, men and women should regularly track their hormone levels (e.g., testosterone, estrogen, progesterone, thyroid) as they can decline rapidly and contribute to various health issues.
Wearables (e.g., Fitbit, Oura Ring, Whoop) provide daily data on movement, HRV, and sleep score, empowering you to make small, consistent improvements that accumulate significantly over time.
Use an inexpensive bio-impedance scale to track your skeletal muscle mass weekly, as this is a more important health indicator than just body weight.
Incorporate a good omega-3 supplement into your routine to support overall health, as it is considered a core supplement.
Consider taking 10 grams of creatine daily, a highly researched and safe supplement, to help prevent cognitive decline.
Consider supplementing with Urolithin A (e.g., from Timeline Nutrition), a compound derived from gut bacteria, to improve mitochondrial health by increasing the number of mitochondria in your cells.
Consider supplementing with Nicotinamide Riboside (NR), a well-absorbed form of NAD (e.g., from TruNiagen), to improve mitochondrial health.
Persist with eating simple, natural foods, as your taste buds will eventually re-acclimatize, making whole foods more appealing than hyper-palatable ultra-processed options. This untrains the brain’s addiction to processed flavors.
Simplify your diet by having a limited menu of simple, healthy meals to reduce decision fatigue, especially when hungry, which often leads to poor food choices. This discipline can lead to greater dietary freedom.
Avoid eating airplane meals, which can cause blood glucose spikes and prolonged elevation due to additives and stress from travel. Instead, consider fasting or bringing your own healthy food for flights.
Use apps like ‘Flow app’ to lock your screen every 45 minutes for a 5-minute break, or leverage free Zoom’s 45-minute cutoff as an excuse to move. This helps integrate regular movement into a sedentary work routine.
Incorporate a weighted backpack (rucksack) or vest (20-30 pounds) into your walks, especially on trails, to preserve balance, strength, and mobility as you age, reducing the risk of falls.
Consider using continuous blood pressure monitoring devices (like Actia) to track blood pressure throughout the day, providing more accurate insights into real-time fluctuations and enabling targeted behavior changes.
During podcast breaks, delve into the back catalogue to listen to missed episodes or revisit favorites. Re-listening can offer new perspectives as your life context changes.
Consider reading ‘Make Change That Lasts’ for guidance on breaking free from habits that hold you back and making lasting lifestyle changes.
If you’ve gained value from the podcast, leave a review on Apple Podcasts or Spotify, and share the show with five people who might benefit. This helps the show reach more listeners and create a positive ripple effect.