# The Everyday Habits That Protect Your Brain (Do This DAILY!) - Dr. Majid Fotuhi

## Метаданные

- **Канал:** Max Lugavere
- **YouTube:** https://www.youtube.com/watch?v=Q-G1iInTxgU
- **Дата:** 17.03.2026
- **Длительность:** 1:13:56
- **Просмотры:** 3,397

## Описание

15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/3FcEAHw - Get my FREE eBook now!

Neurologist Dr. Majid Fotuhi, author of The Invincible Brain, joins Max to break down the most powerful lifestyle habits for protecting your brain, staying sharp as you age, and reducing your risk of dementia.

00:00 Intro
1:17 Common Forms Of Dementia
5:31 Are Some Types Of Dementia Preventable?
10:13 Five Pillars Of Brain Health
16:39 Foods Beneficial For The Brain
23:30 Ways To Monitor Our Brain Health
28:43 Big Levers For Metabolic Health
33:38 The Positive Impact Of Walking
34:59 Does Sauna Use Improve Brain Health?
37:41 Solutions To Optimize Sleep
41:43 Does Brain Training Work?
46:03 Why Organ Health Impacts The Brain
1:02:11 Misinformation About Supplements
1:05:08 Vitamins For Brain Health
1:09:25 Where To Find Majid
1:09:57 Living A Genius Life


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## Содержание

### [0:00](https://www.youtube.com/watch?v=Q-G1iInTxgU) Intro

The five pillars of brain health are fitness, sleep, nutrition, stress management, and brain training. Hundreds of studies have shown that each of those five pillars of brain health can improve the capacity of memory networks in your brain. And if you combine these in your daily routines, you can significantly improve your brain function in the short term and you reduce the risk of Alzheimer disease decades later. — Dr. Mjid Fatoui, welcome to the show, my friend. What are the most common forms of dementia that you see? — Dementia means cognitive decline to the point when a person cannot function independently. If you have memory problems that may be severe, that could be a condition called mild cognitive impairment. But if you can't pay your bills, you can't drive, then you reach the threshold for dementia. Dementia can have many different causes. It could be due to — how much should we be walking every day for brain health. — Several studies have shown that if you walk 3,000 to 5,000 steps a day, you reduce the amount of towel and amaloid in your brain. One study showed that walking 10,000 steps a day reduces the risk of Alzheimer disease by 50%. The things that are good for your brain health are also good for your heart health, your kidney health, your liver health, your skin, and your sex life. It is because your brain is direct communication with the rest of your body. If you have heart problems, your brain suffers. If you don't have enough blood to your brain, it suffers. I'm going to tell you four things that are extremely important for your performance in bed, both in terms of actual erection and sexual function and libido. Are you interested?

### [1:17](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=77s) Common Forms Of Dementia

interested? — Dr. Majid Fatoule, welcome to the show, my friend. — Thank you very much for having me. Thank you. — Of course, I'm very excited to talk about all things brain health, the five pillars of brain health, as presented in your new book. Um, I don't know how much you know about my backstory, but uh I'm deeply passionate about brain health, about preventative neurology. Um, my I had a loved one, my mother had dementia for many years. She had Louisibody dementia. So, I've made it my life's mission of sorts to uh evangelize all the myriad ways that we can protect our brains through the lifespan. And um I'm very excited to celebrate your new book, which I'm assuming um we're going to get into, How to Make Our Brains Invincible. — Yes. — Or at least strive towards that goal. — Yes. We have now compelling evidence that we can significantly reduce the age related cognitive decline. We really can do something about preventing dementia. We shouldn't think of uh being victims that we eventually get demented when we get older. We now know that with aging there may be a little decline, maybe 3%, 4%. You may forget names, you may miss appointments, but you should aim to be sharp and independent way into your 80s. Very small percentage of people have genetic factors for late life Alzheimer disease. their early onset Alzheimer disease has a strong genetic component. So if you have parents who develop Alzheimer disease in 50s that will be concerning. However, if you have parents who develop Alzheimer disease or different forms of dementia in their 80s or 90s, you have a very small risk. The risk is less than if you have poor sleep on a regular basis or if you have high blood pressure. lifestyle factors make a huge impact on whether you stay sharp or whether you lose your marbles. — No, I love this. It's such a wonderful place to start. Maybe for um listeners who are not super familiar with the different subtypes of dementia, what are the most common forms of dementia that you see? — Dementia means cognitive decline to the point when a person cannot function independently. If you have memory problems that may be severe, that could be a condition called mild cognitive impairment. But if you can't pay your bills, can't drive, then you reach the threshold for dementia. Dementia can have many different causes. It could be due to strokes, Parkinson disease, Louis body dementia, too many uh head injuries, too much alcohol. They all can shrink the brain to the point that a person cannot live independently. There is one type of dementia called Alzheimer disease. Alzheimer disease is characterized by accumulation of these proteins in the brain called amalloid and tao. And when they accumulate excessively they create a lot of inflammation and brain atrophy and a person may start with having memory problems but then they get confused then they can't take care of themselves which means they reach the point of dementia. So Alzheimer disease is a form of dementia. The different forms of dementia uh depend on different factors. Parkinson disease related dementia or louisibody dementia affect the parts of the brain for walking and sleep as well as cognitive functions. There's form called frontal temporal dementia that causes a lot of behavioral problems and language problems. — Isn't that what Bruce Willis has? — Yes. H and they can develop aphasia difficulty speaking. And then the Alzheimer disease in general has a strong preventable component unlike Louisbody dementia which by the way if you do the five pillars of brain health you're less likely to develop it and when you develop it you have a slower rate of progression. Well, with Alzheimer disease, we can significantly reduce the damage that happens in the brain through these five pillars of brain health.

### [5:31](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=331s) Are Some Types Of Dementia Preventable?

— Now, is it is it possible at this point to say that the non-Alzheimer's types of dementia are also potentially preventable or we just don't have that data yet? Like when it comes to for example vascular dementia or fronttotemporal dementia is there a path towards prevention for those subtypes or not at this juncture. — For some of them yes a little bit. Vascular dementia can definitely be prevented. Vascular dementia happen when somebody has had multiple strokes and 80% of strokes are preventable. Stroke is the number one cause of disability in United States and is the second leading cause of death in the world and more than 80% of strokes can be prevented through lifestyle modifications. It's sad to me that a condition that could be prevented is affecting such a huge portion of our population. As a neurologist, I've taken care of thousands of patients with stroke and I tell you it's very sad. somebody who was working full-time and then suddenly they can't speak. Second, suddenly they can't move the right side of the body. And if they have a small stroke, they do recover. But when they have a large stroke, the size of an apple, then recovery is not always full. And a person has a lot of longstanding deficits. And the sad part is that it didn't have to happen. — What is a stroke? It's a blood clot, right? — So the most common form of stroke is when a blood vessel is oluded by a blood clot. That's called es schemic stroke. And es schemic strokes happen in people have risk factors such as high blood pressure, obesity, diabetes, smoking, sedentary lifestyle. These are the common risk factors for stroke. And when somebody has multiple risk factors for a long time, then they reach the threshold for a complete blockage of a blood vessel and then the part of brain that's deprived of the blood uh dies and the person has symptoms depending which part of the brain died. So when people have multiple strokes and reach dementia well that could be prevented. Now the frontal temporal dementia or louisibody dementia are not as easy to prevent and when they happen they're more difficult to control. However several studies have shown that even patients with Louis body dementia or frontal temp dementia would have slower progression of the symptoms if for example they exercise a lot. Exercise has been shown to significantly slow the progression of Parkinson disease and can help with symptom progression in Louis body dementia. — Wow. — Whereas the Louis dementia and fun dementia may be affected by 5 to 10% in lifestyle modifications. Alzheimer disease more than 80% could be prevented — with lifestyle preventions. That's why I think that people should aim to become a brain superager. Brain superager is someone who reaches the age of 90 and is sharp and independent. That's what I plan to do — because I know for a fact that most of the things that affect my brain are preventable. Stress, poor sleep, sedentary lifestyle, poor diet, all those things can take make a smaller dent in the brain. And every day you can have microscopic changes, but over decades they accumulate to significant atrophy in your brain. And if you don't do them, then your brain stays healthy. It's kind of like your teeth. — If you take care of your teeth in your 20s, 30s, 40s and so on, you get to your 70s and 80s and you have nicer teeth. In old days, when people got to 80s, I don't know what percentage, but half of them would have dentures because with normal aging, there will be decays in the teeth. there will be gum disease and people would lose their teeth. But we know that those could be prevented. We are in the same stage when it comes to Alzheimer disease. We have learned what things it could do to take care of your brain and we know what kind of things it could do to improve your brain performance. And if you do those things, you get better in short term and you're on the path for a higher brain reserve, your higher brain function when they get your 80s. — I mean, it sounds to me as intuitive as maintaining a car, you know, but people tend to have this sense of fatalism when it comes to their brain health, like, oh, it's hereditary or it's in my genes or my mom had it or my grandparents had it. Um, but this is such empowering

### [10:13](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=613s) Five Pillars Of Brain Health

information. So, let's talk about the five pillars of brain health. What are those five pillars? — The five pillars of brain health are fitness, sleep, nutrition, stress management, and brain training. Each of these brain health factors can grow the size of your brain. Hundreds of studies have shown that each of those five pillars of brain health can improve the capacity of memory networks in your brain. And if you combine these in your daily routines, you can significantly improve your brain function in the short term and you reduce your risk of Alzheimer disease decades later. — Wow. So, let's unpack them one by one if you will. Let's start with um let's start with nutrition. It's one of my favorite topics and uh there's a lot of nutrition tends to be controversial. I don't think for people who are fluent in nutrition science it really is all that controversial but um at least on social media nutrition can be a controversial um you know pond to uh to step in so to speak. So when it comes to the big picture levers um with regards to nutrition for brain health what do you see as being the big needle movers? To me, it's not controversial. I must say, I've read the literature extensively for the past 30 years, and it's something that I think everybody agrees. I don't think anybody has ever said that highly processed food are good for you. I don't think anybody has ever said that trans fats are good for you. And nobody has ever said that uh sugary food that increase your glycemic index, how fast your sugar spikes, is good for you. Nobody. Have you ever heard? — No. — Okay. So, there's no controversy. The controversy comes as to whether you should eat a vegan diet or a keto diet and whether one is better than the other one. And I agree, it's difficult to establish superiority of the different types of healthy diets. But let's begin with the no-brainer part. Let's begin by the part that's very obvious. Don't eat junk food. Period. There's no controversy about that. Don't eat highly processed food. And if you go to these fast food chains, unless you order salad, you're not getting high quality food. I mean, this is something that we all agree on. In my opinion, doing that alone moves the needle the most. Now, if you put the junk food aside and you're debating whether you go keto diet or vegan diet, just do it. There's enough evidence that either one of them is good that you won't be wrong. As long as you don't eat the food that increase inflammation in your brain and reduce blood flow in the brain and affect the natural cleaning and rinsing that happens in the brain, you're good. And I don't blame people who say, "Well, what do you want me to do? " I tell you what I do. I have a diet I like. I find it difficult to be a to follow a vegan diet and I would find it hard to just eat meat and avoid uh fruits and vegetables. I think I love the taste of fruits and vegetables. I mean, I love watermelon. I love blueberries. I don't want to live longer if I can't enjoy this food. — Amen. — Right. — Yeah. So, do the diet that appeals to you because you're going to eat it for a long time and don't change your diet based on which of the healthier diets uh that have been promoted. Pick the one you like. I think that's an easy way to make a decision because we have to understand that a vegan diet may be good for person A but not so much for person B because we have different genetic backgrounds and our you know GI tract and microbiome is different. So it's no there's no universal diet that's good. — Not just that, but we also have v there are varying levels of attention that people are willing to pay to their diets, right? Like a diet from my vantage point, a diet as extreme and um restrictive as a vegan diet that is all animal products. I mean, you've got to pay extra attention to where you're getting your protein from, vitamin B12 from. There's mounting data on the value of choline which is found primarily in you know in animal source foods and the like. So like to hedge your bets like just eat you know eat a variety of foods and don't exclude any large food group. — I agree with you. I eat a Mediterranean diet which is basically a healthy diet. I eat fruits and vegetables throughout the day. I have a small lunch and you know in dinner I usually have some sort of meat with some vegetables and small amounts. I think quantity is an important factor as well. It's fair to say that if you have a vegan diet you have extreme low risk of heart attacks. I mean there is advantages of a vegan diet but we don't we're not going to go through the controversy ketogenic diet versus the vegan diet. I think as you said enjoy the food. So much of eating is a pleasure of eating. I mean when you eat when you go to a restaurant enjoy a meal you're not getting nutrition. You're going there for the joy of tasting different foods whether it's Indian food or you know Chinese food or American Greek food — Persian food you do it for the fun of it and I wouldn't deprive the joy of eating for the sake of living know five years longer. — Yeah I mean to exclude carbs like what is the famous Persian rice dish? I'm a huge fan. — Yes. the chil kebab or masabsi. I'm a Persian. Uh I'm Persian and I love the Persian food we eat regularly. Um and you know rice is it's not the best source of diet because it's high carb. But you know I used to eat a whole plate of rice with kebab or other things. And I have decided to eat half rice and half vegetables. That's my compromise with the hormabsi or whatever else there is. — I love it. That sounds so good. Are

### [16:39](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=999s) Foods Beneficial For The Brain

there any foods in particular that um you believe are uh you know have maybe an outsized benefit to the brain? — Yes. My favorite food with a lot of benefits is actually blueberries. Blueberries are not only high in antioxidants like so many other fruits but they help to increase levels of BDNF brain drive neurotrophic factor and BDNF is a neuroprotective factor is also known as brain fertilizer. The best way to increase BDNF levels is exercise. But certain food especially blueberries are high in BDNF. So that's one reason I like BDNF. I I like blueberries and I actually like the taste of them. When I have a bowl of blueberries, I just enjoy sitting there and you know, eating them. — They're so good. They're also a very high volume fruit. Like you can eat a lot of them and uh your stomach will probably start hurting before you've consumed even like that significant of a quantity of calories. Yes, every fruit has some uh minerals and vitamins and you want to have variety of food the variety of food in different seasons. So you know falls and winter when there are more apples so you can eat more apples and in the summer when there are more know watermelon and honeydew anything you can enjoy them because each one of them have their own blend of vitamins and minerals. I wouldn't recommend heavy dose of supplements. I love to get my vitamins from natural sources. — What about when it comes to uh fats? There a lot of there's a lot of literature talk about the uh the specific value of extravirgin olive oil to Mediterranean dietary patterns and then you know downstream of that you have brain health. — You're right. Many investigators have asked the question what about the Mediterranean diet is so good. What about it? which component of the Mediterranean diet seemed to be so helpful for brain health and extravirgin olive oil seem to stand out. Studies show that the amounts of the extravirgin olive oil seems to be a factor in determining the benefits such as better cognitive function and reduce brain aging. But I wouldn't sit down and add loads of extra virgin olive oil. I'll use it for cooking. I think it's best to do many things in moderation than going all out and putting your bets on single intervention. For example, cretinine 20 grams a day has been shown to have benefits for the brain as well. But I wouldn't uh consume 20 grams of creatine every day thinking that I'll have the best brain and not doing things like exercise, sleep, healthy eating, stress reduction, brain training because creatine by itself is not going to be a miracle. It's not going to do a magic. — The magic is to do multiple things in low levels and stick with it over time. You know, these benefits compound. If you exercise and eat well and sleep well and uh keep your stress levels down and train your brain, you increase the number of synapses in your brain. blood vessels in your brain. Your brain becomes healthier. One thing I do, I visualize the brain because I've studied the brain so many years. I've looked at so many brains under slice. I can look at the neighborhoods under microscope so to speak. When I see under microscope I look I see the cells I see supporting cells. I think of it like a neighborhood in a city. Imagine a neighborhood city while it's ma well very well maintained. The garbage is collected regularly. All the houses take care of their yards. All the traffic lights are clear visible and everything is nice and clean. It's not by coincidence. If you don't take care of it, you know, things erode and you know they if they each household doesn't take if they don't contribute to the atmosphere they create, then things do fall apart. So, I look at it as a small neighborhood and how each thing such as garbage collection and the signs in the street and how clean things are things that affect it. In this case, I'm in charge of the brain neighborhoods in my brain. I know that exercise increases blood flow, reduces inflammation, improves the cleaning system in the brain. So, I can just see that as a major factor. And then you know the sleeping is like garbage collection removes all the garbage at night. And nutrition is providing nutrients. So it's like fertilizing the lawns and making sure they're good. And brain training is like you know trimming your trees and make sure they all look good in that regard. So in practical terms the things you do will make your brain neighborhoods more beautiful. I wish people would have a image of their brain and work on improving the beauty of their brain the same way they would look at their face and they would work on you know making sure they have fewer wrinkles and the skin is vibrant and you know healthy looking because you can see it with brain you can't see there but your brain is not static like an old computer that with aging gets rusty and falls apart your brain is a living organ. Your brain has a lot of malleability. Your brain changes every day. day based on your daily habits. So if you stress a lot, you increase cortisol levels. Cortisol levels are toxic to the campus, the memory part of brain. If you eat, you know, hamburger with a big bag of French fries and, you know, a gallon of soda, that's like pouring junk all over the brain. And so each of your actions every day make a difference in your brain at a microscopic level. They affect the different neighborhoods in your brain at the microscopic levels. But if you do everything good, your brain will every day get one notch better and it compounds. And when you're 80, you have a beautiful brain. And if every day you do everything wrong, then you will develop cognitive decline in your 70s and you will more likely become demented in your 80s. It's not that complicated.

### [23:30](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=1410s) Ways To Monitor Our Brain Health

— How do you suggest that people keep tabs on their brain health? because as you mentioned it's not you can't see your brain by looking in the mirror — you can keep track of it I mean one thing I have done in my book the invincible brain is I have a brain fitness calculator I based on my experiences in seeing patients I have a questionnaire with 15 questions that gives you an idea where you are compared to other people in terms of brain health questions like eating habits stress levels sleeping and so forth so that's one way the other way you can do is just how you feel, you know, sometimes you're in the zone. Don't you know what I'm talking about? Like sometimes you feel right. — Your mind is calm. You feel sharp. You're just happy for no reason. That's a good state of mind. You can call it a state of flow. That's where you want to be. So, are you in that state of mind 10 minutes a day, 10 minutes a week, or most of the time where you feel in charge of things? You're not rushing. You're not running around. You feel confident about your brain functions. You feel good overall because you had a good night's sleep. That's the state of mind you want to be. And that's your measure. You can keep track of it. You give yourself one to 10. How happy was how optimal was my brain today? You set a criteria for yourself in your own mind about things that matter for you. Like how quick were you in thinking? remembering things? How quick were you in getting things done? How quick were you in being organized that day? Give yourself a scale of 1 to 10 and then keep track of it over a week. In fact, I think you should do that for a week or two without any interventions just to get a sense of where you are at night before going to sleep. Just give yourself a score — and then add one intervention such as I'm going to stress less. I'm going to reserve my stress for things that really matter. Not for traffic or not for, you know, why somebody didn't talk to me as much as they usually do or minor things. only for major things and then you know after a couple of weeks add removing junk food as much as possible like cutting junk food by 50%. Set achievable goals don't be too ambitious because then you won't stick with it — and then keep track of yourself. I in my book I talk about these things. I have actually developed an app the invincible brain app where people would monitor their progress on a weekly basis. — It's very smart. I love the idea of habit stacking um and not biting off more than you can chew at any given time. Um medically when it comes to testing biomarker tracking brain imaging I don't know you're uh at the cutting edge of this science so to speak um when it comes to medically tracking like what do you recommend? — There has been some exciting discoveries in my field in the past two years. For the first time, we have blood biomarkers for footprints of Alzheimer's disease in the brain. You have to keep in mind that when you get to your 80s, you have two sets of issues in your brain. One sets of issues are collections of these proteins called amalloid and toao. When they accumulate, they're called amalloid plaques and towel tangles. And then you have this other set of problems that include increased inflammation, reduced blood flow and poor rinsing and cleaning in the brain and these are manifestations of lifestyle issues. So you have two sets of issues both of which affect your brain as you grow older. So now for the first time we have biomarkers for this more stubborn parts of aging the plaques and tangles and we can measure in your blood how much of this plaques and tangles you have in your brain. That's a major breakthrough. So we have a partial image of what's going on in the brain but nevertheless it's better than before where we had nothing. So those are good u biomarkers to check. However, if you're a healthy person and check the biomarkers and they're high for Alzheimer disease, that's going to create a lot of anxiety for you. — I recommend that instead of checking those biomarkers, make your own standard based on how you feel. After all, that's what you can change. And lifestyle changes have been shown to modify the biomarkers of Alzheimer disease. But we don't know how much exercise, what specific diet, how much sleep exactly. And there are a lot of clinical trials as we speak. There are at least 100 clinical trials to do different lifestyle interventions and determine which of them can reduce the amaloid and tow in the brain the most. I think exercise is going to win followed by sleep and nutrition. However, we cannot make a uh recommendation based on the information we have so far. far is that you can definitely improve your brain functions with lifestyle modifications. So, let's do that.

### [28:43](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=1723s) Big Levers For Metabolic Health

— And then when it comes to specific biomarkers like uh blood pressure, um you know, metabolic biomarkers, A1C, stuff like that. Um what do you find to be the big levers? Yeah, having a bigger belly is associated with having a smaller hippocampus. Hippocampus is a part of the brain. This is the size of your thumb. You have one on the right, one on the left. This is the memory center of the brain. When you they will ask how many disease is because the hippocampus has uh become smaller from your size of your thumb to the size of your pinky — and you're responsible for much of why that happened. Um so we now we can use the size of hippocampus as a biomarker. Many studies have shown that when somebody has a bigger belly has a smaller campus. When somebody's uh stressed routinely they have a smaller hippocampus. When they eat a poor diet they have a small hippocampus. So the size of hippocampus is a biomarker that can be used to modify lifestyle changes and then see which one worked. I did that myself in 2016. I put together a 12-week program which I called the brain fitness program. This program personalizes this five pillars of brain health for individual person. So for example, let's say I saw a 72-year-old who has memory loss and has been forgetting things more often, repeating herself more often and is worried about Alzheimer disease. And family members say that she's not the same. She has changed. this is not the same wife I had last year. So, uh I would then ask this person, do you have diabetes? Do you have high blood pressure? Do you have um pain that requires pain medication which could be sedating? I go over 40 questions with each person. I would then identify all the main medical things that could be affecting their brain, that could be shrinking their brain. And then I would have them work with one of my brain coaches who work on the five pillars of brain health. They ask them, "How much do you walk every day? " We get the number. We say, "Okay, let's increase by 10 minutes. " Reasonable small changes. We ask them about their eating habits. Again, we ask small changes. And so patients who did this 12week program had cognitive testing at the beginning, at six weeks, and at 12 weeks. They also had brain MRIs beginning at six weeks and 12 weeks. Our study showed that people who completed the 12-week program had increased the volume of the hippocampus. So much so we can see on brain MRI with naked eyes and 84% of them had improved their cognitive functions. These are people in their 70s early 80s. So our program clearly showed that a 12-week comprehensive program can significantly improve your brain health. Your brain can become about three years younger in 12 weeks. Now this is a group of people who receive intensive comprehensive program in 12 weeks. If you do it on your own pace, you could see results in six months or nine months or so forth. Therefore, I think it's really important to realize that you can change the biology of your brain through factors that we know affect the brain. You can use MRIs or blood tests as biomarkers, but you can also use your own criteria like how sharp you are, how sharp is your memory, how fast do you think, things like that. — Yeah, I mean this is perfectly aligns with the data from the finger trial, the mapped subgroup analysis, the sprint mind trial. I mean, when you account for the different modifiable risk factors, I mean, and then there's a synergistic effect. Um, that's incredible. Did you say that you measured your own hippocampus or — No, my patients. Yeah. — Oh, wow. So, it's so interesting. — Yeah. One thing I did, my current book is the invincible brain where I talk about this topic program and I explain everything. Uh, my previous book about 10 years ago was titled boost your brain and I worked with a writer to help me with ghostriting and make sure the writing was perfect and she was interested to do this herself. So when she started to work with me, she said, "Can you get the brain maria for me? " So cool. I ordered for her and as she was working with me to write the chapters, she had increased her running. She used to just walk occasionally and she decided to have do a half marathon. She became more conscious about her eating. sleeping and everything else. And we did MRI after 12 weeks. Her hypoc campus grew by 5%. — Wow. — And this is she was like 42 years old. — That's amazing. How much should we be

### [33:38](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=2018s) The Positive Impact Of Walking

walking every day for brain health? — I think the more you walk, the better it is. Several studies have shown that if you walk 3,000 to 5,000 steps a day, you reduce the amount of towel and amaloid in your brain. 3,000 to 5. I mean, that's not walk. That's not much walk. It's an hour, two hours depending on how fast you walk. And it doesn't have to be all at once. So, if you have a job that requires a lot of walking, that's good for you. One study showed that walking 10,000 steps a day reduces the risk of Alzheimer disease by 50%. So walk as much as you can and more is better, but don't make it into a major project. Don't add another layer of stress. Make small changes in your daily habits and then build on it gradually. — Walking is incredible because you can scale it almost endlessly and it doesn't build fatigue. It doesn't significantly increase hunger. Doesn't impact recovery. It's really like a — there's something about walking that helps with weight loss as well. — Weight uh walking is a weightbearing exercise because you carry your weight and I think that's why it has a lot of benefits versus other exercises uh such as cycling which as much as you exercising a lot but you're not carrying your weight. Walking is an example of weightbearing exercise and I think that's why it's so helpful. Hm. What do

### [34:59](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=2099s) Does Sauna Use Improve Brain Health?

you make of the data on sauna use and brain health? Is that something that you think is worth uh integrating implementing into your lifestyle if you have access to a sauna? — I think it's important to appreciate the five pillars of brain health are the most important thing that going to move the needle. There are lots of little things that can be a little helpful. Sauna, cold bath, supplements, tea. These are the things that can move the needle just a little bit. And so if you enjoy doing them, doing them. But don't think that if you go to saunas twice a week or three times a week that you'll reduce your discover alheimer significantly. The thing that's going to help the most are those five pillars of brain health. These other things are like 0. 1 2 and I wouldn't personally bother to increase how often I take a soda go to sauna because of his brain health benefits. — I think one thing that's really helpful is breathing. If you sit down and do slow breathing exercises, you breathe in with a count of six, hold for a count of three, and breathe out six. And do that for 10 minutes. Research studies have shown that when you do this slow breathing, also known as HRV BOF feedback, you increase the levels of amaloid in your brain. — Decrease the I'm sorry, decrease the levels of amaloid in your brain. That's pretty powerful. — Now, this is what I call something that moves the needle. To my knowledge, no study has ever shown that sauna or cold bath would, you know, affect levels of amalloid in the brain in humans. But this study that I'm telling you about, it was a randomized control study that showed slow breathing exercises for three months can change the level of amalloids in the brain. That's very powerful. — What do you think is the mechanism there? Is that a as a d-stress tool as a tool to mitigate stress? — When you slow when you breathe slowly, you improve the functions of the parasympathetic nervous system. You increase the level of activity in your vag nerve. Vegas nerve is the link between your body and your brain. And vagus nerve goes to the part of the brain stem, the base of the brain, and then sets the tone for the rest of the brain. And so when you do slow breathing exercises, you're setting the brain rhythm at a more calm and peaceful level. And that reduces cortisol levels, but also increases blood flow and increases the number of connections in the brain. The same applies to meditation. — Wow. That's something that I'm definitely not good at. the meditation uh side of things. Um what about sleep?

### [37:41](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=2261s) Solutions To Optimize Sleep

You've touched on the brain's ability to clear itself out. Um keeping the neighborhood clean, so to speak. I love that. I love that metaphor. Um what do we need to know when it comes to optimizing sleep around the preventative maintenance of the brain? — Sleep helps with the rinsing mechanism in the brain. And so it's very important. Now, what should you do if you have trouble falling asleep or if you wake up multiple times during the night? The most common culprit is stress. A lot of people have difficulty falling asleep because they're worried about things. Same applies for when people wake up in the middle of night when they have too many things on their mind. The solution is to reduce the load of the things you worry about. I know this is easier said than done, but so many of our anxieties are self-generated. We worry about the things that may happen and they may or may not happen and the consequences are not always as dramatic as we think they will be. Therefore, I recommend that you ask yourself how many of the things you worry about merit your brain being damaged by it. Give me a little let me give you a little story. I have two daughters who are in college now and my younger daughter when she was in elementary school she had to um complete a book read a book and write a summary about it and I saw that she wasn't doing it. So I said honey you was supposed to write this summary it's due two days and you haven't started reading it and she said dad you're stressing me out and that's not good for my hippoc campus. So I think you have to ask yourself does this thing that's bothering you worth your hippocampus and that to me is a big uh factor on improving sleep. Now there are also things like don't eat caffeine in the afternoon. Make sure you exercise so your body is tired. Keep the uh your bedroom quiet and clean and dark. These are common sense things that if people do they will improve their sleep. — Is there any value to trying to micromanage? Because now a lot of people use sleep trackers and the like. My I sleep on a bed a cooling pad on my mattress that automatically tracks my sleep every night and it differentiates the from the amount of uh you know delineates the amount of REM sleep that I've gotten versus the amount of deep sleep as if there's like an actionable component there. Um, do you think that this is something that the science has borne out or — I think deep sleep is good and this is the part that has the most benefits in terms of the cling system that happens in the brain. I wouldn't recommend people becoming obsessed with checking their sleep every night. You probably want to check it once a week and then after a few weeks just sleep. Don't be obsessed about how many hours you got. Hm. Is there I remember reading an animal study like it was in mice a couple years ago that found I believe it was in mice that found that like when a mouse slept on one side versus the other it uh seemed to accelerate or make more efficient the brain's cleansing process. — Yes, I have heard that study as well. I wouldn't go that far. I think it's important that you get a good night's sleep. So, I wouldn't worry about sleeping on the left or right. I think make sure you get enough sleep. There may be some benefit for one side or the other. However, there's no solid science to back that up. That's good. That's a small that goes to the point of five major pillars of brain health and a lot of minor things. — No, I so appreciate that because you know, as somebody who for a long time had back problems, I would always hear, well, it's better for your back to sleep on your back. And I'm like, well, I can't sleep on my back. And if I try to sleep on my back, I'm just going to spend more time, you know, tossing and turning and cursing the fact that I can't sleep on my back. So, I sleep on my stomach and I found ways to make it work for me. I prop my hips up and whatever. And I sleep amazing on my stomach. Whether or not it's better for me to sleep on my back, it doesn't matter. If you're not sleeping as well, then you're it's defeating the purpose. — Absolutely. The thing we haven't talked

### [41:43](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=2503s) Does Brain Training Work?

about is brain training. Like what about brain training? Does brain training work? What brain training is good? Um and um I think that's the one area that we haven't touched yet. Yeah, let's go there because I mean there's a lot of people um you know there's this lore that Sudoku and crossword puzzles are somehow going to magically save you from being diagnosed one day for with with Alzheimer's disease. Um what's the truth there about brain training? — Brain training stimulates your brain and it's good for developing and stretching different cognitive capacities. Your brain is like a muscle. The more you use it, the stronger it gets. Your brain actually likes to be challenged because when you push your brain, when you get frustrated where there's a soduku or any other learning process, learning a new language, that's when new synapses are formed. Now the question is, if you do suduku every night, are you going to reduce the risk of Alzheimer disease? Yes and no. The reason I say yes is because these interventions have been shown to increase the size of hippocampus. Without a doubt. See, there's a part of the brain called the cortex, which is the outer layer of the brain. It's got like a blanket that covers all other brain areas. And then deep in the brain, we have epic campus. One on the right, one on the left. Cortex and epicus are parts of the brain that are important for your cognitive functions. So whether it's reading, writing, typing, putting together a podcast, doing your taxes, dancing, whatever it is that requires you to have higher brain functions depends on your cortex and epic campus. Now different parts of cortex and different parts of epicus are important for different functions. For example, eight or 10 parts of the brain form a network that are important for memory. Another network is important for language. attention. Another network is for sitting there doing nothing like just sit there and enjoy the ocean or listen to music and just do nothing. Now these networks can increase in size when you stimulate them regularly. Let's say you decide to learn Italian and every time you you know learn a new word and every time you forgot a word and you read it again, you're creating little synapses in your brain. It's a beautiful thing. Just imagine like the neurons are coming together and extending and then forming you see another neuron and they connect just and you know a brain is a busy place. It's not like an open space for things to grow. All the different parts of the brain are accounted for. So then you have to actually push to create this new synapsis. And how does a neuron know where to go? These are the things that are so exciting at a molecular level. But we know at a clinical level that when you learn a new language, you grow the size of the hippocampus and the parts of the cortex that are important for that. Now, if you learn a new language or if you do difficult sudokus something else that requires training to get better at like learn how to play the piano, you increase the number of synapses in parts of the brain. But if you at the same time have a sedentary lifestyle, you sleep four hours a night, you snores and have sleep apnea that's not been treated, you have a stressful life, you eat junk food, you do all the things, don't expect that half an hour a day of brain training is going to somehow miraculously uh help you not get Alzheimer disease. It will not. You need to work on multiple fronts in order to fight the effects of aging in your brain and brain training is one of them. So if you do brain training in the setting of these other things, you will see remarkable results. If you do brain training in the presence of multiple risk factors, you see small results. You will see you will get better at anything you do. Whether it's a playing the piano, learning a language, sudoku, you definitely get better with training. I mean, would you argue with that? — No, I wouldn't. Is this what's sometimes

### [46:03](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=2763s) Why Organ Health Impacts The Brain

referred to as the cognitive reserve? — Yes. Cognitive reserve means that when you do different brain training, you increase the number of synapses and it that increase in brain capacity makes you more resilient against the effects of aging and Alzheimer disease in your brain. So, you can increase your brain reserve, which means how much brain you have. See people think that you die with many as many neurons that you born with or that you just keep losing neurons. This is turn this is not true. We have learned that a person in their 70s can still create new neurons in their epic campus especially with things like exercise. So our ability to generate new neurons doesn't fade, doesn't go away. still present and we can have more neurons, more synapses, more connections in the brain, more blood vessels in the brain. We can do all those things. So brain reserve means like a retirement fund. How much money you're going to put in your retirement fund. And keeping in mind that your money it put it compounds over time. So when you establish a new habit such as don't eat junk food over time that benefit in the brain compounds and your brain is a healthier brain whereas if you every day um add a tax to your brain by eating junk food every day. So keep in mind that there's no one magic bullet that will do everything. Brain training is one of the five most important things and as long as you do it as a part of a general approach to brain health, you will see great results. Keep in mind, your brain is very similar to your teeth and your heart. You know, all the things you need to do for your heart. You're supposed to check your cholesterol. You need to, you know, watch your blood pressure. You need to make sure you're not obese. These are like common sense things that we've learned. And a result of that people have learned to prevent heart attacks. We know that so much of heart attack is preventable. And we talk about your teeth. You take care of your teeth. And taking care of teeth is not just one thing. You brush, you floss, you go see dentist cavities, you take care of them early on. Each part, same thing with your liver. There are things you could do to take care of your liver or your kidneys. There are things that are people don't talk about, but good for your liver and kidney. It turns out that the things that are good for your brain health are also good for your heart health, your kidney health, your liver health, your skin, and your sex life. — These because all your organs are made of cells. The unit in each organ, your brain, your eye, your heart, your skin, your liver, your kidney is a cell. A cell has needs ATP and the part of the cell that generates ATP generates energy is called mitochondria. This little uh energy producing factories inside each cells increase in number when you exercise and they decrease have a sedentary lifestyle. If you have poor lifestyle habits, the mitochondria get old. your mitochondria become me boring looking and the problem is that as you have poor lifestyle choices and your mitochondria become sinent sinence of mitochondria is that not only they don't generate ATP anymore they generate free radicals they generate inflammation so they become part of a problem not only they help less not only the cells have fewer mitochondria the old looking mitochondria ria generate a lot of reactive oxygen species which is the form of inflammation and mitochondria are present in every cell in your body everywhere from head to toe including your brain. Now four of the five pillars of brain health the exercise, sleep, nutrition, stress reduction are all the things that help individual cells all throughout your body. The brain training is the one extra element for your brain and your brain depends on optimal functioning of your heart, your kidney, your muscles. Your brain is in direct communication with the rest of your body. This is something most people don't realize. They think that the brain sits above the neck and it's its own world and then the organs below the neck have their own world. But if you have heart problems, your brain suffers. If you don't have enough blood to your brain, it suffers. If you have liver problems, your brain suffers because ammonium levels increase. If you have kidney problems, your brain suffers because the electrolytes are not balanced and that affects the brain. If your muscles are sort of sitting there and not active, they fade. They develop um — sarcopenia. then there's fewer of the protective factors that can help the brain like myioines and so each organ below your neck has a direct communication in the brain of guts if you have any problem with your guts your brain is definitely affected and in order to have a perfect looking brain you need to have a perfectl looking body organs and these days we know how to take care of our body organs we know what to do about the heart the kidney the gut these things are not secret anymore it's Not controversial. It's not controversial that junk food is bad for your gut. It's not. Nobody argues that uh poor gut health leads to poor brain functions. This is not controversial. You know, we need to be clear. — And so when you do this five pillars of brain health, you work your brain uh help your brain, but you work also all the other supporting organs below the neck that work with the brain directly. And that's why you can definitely reduce the effects of aging in your brain and in your body. — One thing I love about, you know, going outside to exercise is when I see other uh adults who are much older than me who do better than I do. Like I did a triathlon once. I was so proud of myself. I had done finished swimming in an a mile and a half in the ocean. Um, and I had done 26 miles of biking and I was doing 10 miles of uh, running and I was getting very close and I looked to my side and I say a gentleman who was clear in his 80s was going to pass me. At one hand I said, "No way. You are 30 years older than me. I'm not going to let you do that. " But at the same time, I admired the guy. I had so much respect for him that he had completed a triathlon and he was about to beat me. Of course, I killed myself to make sure it didn't happen, but I talked to myself. I thought to myself, I'm going to be him when I get to my 80s. — So, the fact that lifestyle changes can keep you healthy and strong is beyond any doubt. And what we have learned recently and the breakthrough in my field has been that we can take care of our brain. There's a paradigm shift with the way we look at the brain. The brain is not going to fade and just go away in every person who gets old. There may be like a little 5% decline, but 95% of the brain is going to be strong. And the more you challenge it take up your brain health, the healthier brain you will have when you get to your golden years. — That's incredible. I was uh you know, I had a similar experience. I was working out at a gym in Las Vegas recently and there were two gentlemen who were clearly in their like late 80s working out together. Lenny and Mill I introduced myself to them. I was like I just want to say you guys are super inspiring and I hope when I'm in you know I hope first of all I hope I make it to my late 80s um or however I asked them how old they were. I think one was like 87 and the other was 89. They were two homies. They were good friends. um couple of old Jews from New York who now, you know, lived in in Vegas and were, you know, living out their uh their golden years and they were in the gym together and they looked forward to it, you know, multiple times a week, like multiple times a week. They would meet up, they would go to the gym. You get that cognitive social stimulation and they were like throwing weights around. They didn't really look like they knew what they were doing, you know, from a weightlifting standpoint, but it didn't even matter. I wasn't, you know, I was just in awe of the fact that they were there doing it and that they were seemingly deriving so much joy from the process, you know, and um and yeah, and it was really inspiring. I had to go and introduce myself to them to ask them like what the secret is like what is the secret to your motivation to be here um at this age? because my dad is in his late 70s and he's never stepped foot in a gym in his life. And me and my brothers were begging constantly. We're like, you know, we'll try anything in the book to get him, you know, to do anything physical. And um, you know, and it's just not his bag. But, uh, but yeah, I love seeing older people exercise. It's so — And you know, people like your father who walk a lot, that's good, too, as long as they are active. I mean, it doesn't have to be weight training and running a marathon. if you walk every day, that's great. — He doesn't even do that. But, uh, he's, you know, he stay he stays stimulated um, in other ways. I think another really important thing what I've gathered from from, you know, the brilliant uh, you know, advice that you just dropped is that the needs of each organ system are not necessarily distinct. Like people shouldn't be overwhelmed by this, right? Like catering to the needs of each organ system. actually when you zoom out um the recommendations are fairly uh obvious and fairly aligned from organ system to from organ to Oregon. Would you agree with that? — Yes. In fact, once I was watching in public television, I was just watching a random program. It was about how to reduce your risk of prostate cancer. And the gentleman was talking said, "You have to exercise. You have to, you know, eat a healthy diet. You have to stress less. You have to sleep, you have to meditate. I was thinking, meditate? What does meditating have to do with prostate cancer? And it dawned on me that he's telling people the same things as when I give lectures about brain health. And I've seen my dermatology friends talk to their patients about how to have a healthier skin. If you want a youthful looking skin, you have to reduce stress, you have to sleep well, you have to make sure that you exercise. All the things I tell people about brain health are the things that dermatologists tell their patients about having a beautiful vibrant skin. And just like you said, so it's not a secret that you have to sort of have a system for working on your skin, kidney. And this I actually use that sometimes to talk with people who were not so much into brain health. But I know for example a lot of men uh in their 50s 60s are always interested in sex. So if I felt like they were not listening to me about the importance of brain health I said listen I'm going to tell you four things that are extremely important for your performance in bed both in terms of actual erection and sexual function and libido. Are you interested? All of a sudden the light bulb will go on said and I tell him the exact four things. Obviously brain training is not a part of that but if they do those four things I'll be happy you know — tracks I mean — and they were excited to do that because you know everything depends on blood flow to every organ and shows that organ functions well. So your skin your brain your heart your kidney your bones they all need uh nutrients they need oxygen they need blood flow. One of the things that people don't appreciate is that your bones have a lot of malleability and change. And there are many things you do to make your bones healthier. Exercise, eating right. I mean, you should take vitamin D and calcium as a special something for your bones. And when your bones healthier, they release uh hormones such as osteocalin that are beneficial for the brain. So each organ when functions optimally has benefit for the brain and the things you do are good for all organs anyway. So you need to really question yourself if it's smart to eat junk food for whichever reason you want that matter to you. — If you worry about your bone and risk of osteoporosis and having hip fractures, do it for your bones. If you worry about prostate cancer, do it for your prostate. If you're worried about skin, do it for your skin and keep it in mind, you know, realize that you're helping everything. And that to me is earthshattering is a paradigm shift with the way we look at aging. And the thing is this is not like trust me on this. This is something we see already. See, in parts of Europe, the high income countries in Europe like Sweden, Norway, Denmark, the incidence of Alzheimer disease in the past 25 years has dropped by 20%. 20% fewer Alzheimer cases in those countries mostly because when you go there, people are doing these things. I was in Amsterdam for Alzheimer's conference two years ago and I couldn't help to just admire how so many older adults in their 80s were on bikes and in front of the bikes like a little basket big enough for the grandchildren to sit in front. And so they had this gentleman who was like in his 80s was biking through the city with two kids sitting in front all having fun. And in parts of United States also we have seen a drop in the incident of Alzheimer disease. So this is not like hypothetical. It has already happened and I think it's a question of time that we will see this in our cities in our country that you know people going to get to the 80s and they're going to be going to the gym, go to book clubs, you know play golf, participate in social activities, contribute to the society and just go to their 90s and just one day die. Dying is not the end of decline. Dying is a switch that goes on. There's programmed cell death and when times to die, you die. You don't die as a result of gradual decline which then results in death. — Interesting. — Yeah. So most people think that you die because you just fall apart, fall apart, and then you die. No. with aging a little bit of decline 5% 2% you can I mean you could question like you know these people were talking in their 80s you know they're doing well and then at some point it's time to go there's the lifespan we all have a predefined lifespan you know we if nobody lives to 130 and you know most people live to 90s if everything's perfect and some people go over 100 but our lifespan and is, you know, 90s. And it's important to keep in mind that you shouldn't think that you're going to go down and down and die. You should think of having a perfect life. Vibrant, exercise, bike, hike, jog, do everything and then just die and get over — hopefully while having sex or doing something — or biking or something. — Biking. Um, wow. What about how should

### [1:02:11](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=3731s) Misinformation About Supplements

people think about because you know today these days uh people are tend to be marketed to 24/7. Um there's a lot of ads on television for brain boosting supplements. How do people better identify what is legit and worth considering, maybe even taking versus what is snake oil? — Yes, I think there's a lot of uh misinformation about the benefits of supplements. There is no miracle cure and don't ever think that if you take a supplement that alone would fix things. I do see some ads for example provision. I was particularly interested in that supplement because there's so much ads about it. Every channel everywhere you go there ads for it and so it turns out uh that there's no placebo control study. The only study of sort is something that the company has released. Very limited data, no placebo control. And this is an example of how marketing can make something a bestseller without any evidence. — If you market to 10 million people and even 1 million of them take it, then you're doing well. — You've got a hit product. — Yes. And of course, because you've sold a million bottles, then you could say you're a bestseller. But you're bestseller not because uh you have solid uh material is because of the power of marketing. I'm not saying that it's fish oil or it's not good for you. I'm saying that from my review of literature, there's not a single study that has shown significant benefits of pervagen for elderly with memory loss objectively improving their memory. Like the ad shows that the memory bars are going up, but there's very like this is like illustration. It's not the real data. And you would think that after more than 10 years and millions of people taking it, there will be some study. — And again, there are other uh commercials for supplements because so many people worry about it. And unfortunately, there's not enough scientific data for most of them. And the fact that these supplement companies are typically so not calling any one brand in particular out but they're so predatory and they're raking all this dough and still they haven't funded like the gold standard randomized placebo control trial to prove the efficacy of their of their own product. It's — well that makes you wondering if it's if they've done it and there was no data so I didn't mention it. — Yeah, — you're right. If millions of people have taken it and you've had 10 years of this being available in the market, somebody would have done a placebo control study. — Yeah. — Either that was not done because you know they're selling. Why bother? Or it was done and didn't show results in which case they're not going to publicize it.

### [1:05:08](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=3908s) Vitamins For Brain Health

— What about basic supplements like for example B vitamins? Um you mentioned fish oil. uh what are your thoughts on those that are fairly you know inexpensive widely available? — Yeah, B12 is a very important vitamin for the brain. It's uh omnipresent in your brain and your nerve endings and low B12 is associated with every neurological disease there is memory loss confusion weakness everything you call you know there's a B12 deficiency can cause so if you have low B12 levels you will benefit from B12 supplementations but if your B12 levels are normal then you don't need extra B12 same applies to vitamin D and thyroid and iron and zinc and a lot of other ones. I think there are me many blood tests that you can take to determine your blood levels for various vitamins and you should only take what's missing. For example, if you have low vitamin D, take vitamin D. B12, you take vitamin B12. Now, there's one supplement called omega3 fatty acid which seems to be particularly important for brain health. 40% of the membranes of neurons is made above made up of omega-3 fatty acids. 40%. And so this is one vitamins. It's not available in our bodies. We can't make it. We have to get it from outside sources. That's particularly important for the brain, for the eye, and for the heart. So that's the one supplement I take myself. There are no standard uh values established as optimal. There's a test called omega3 index which gives you some clues. You want it to be like eight or higher. However, most government agencies have not established optimal level omega3 the same way for B12 vitamin D. As such, I take omega3 fatty acid myself. This is the one supplement I take. I take I did a study myself many years ago published in nature that showed that people who have higher levels of omega3 fatty acids are less likely to develop Alzheimer disease. Now it's not a placebo control study but since then so many studies have provided compelling evidence for this one vitamin that I take myself knowing that the biggest benefit for my brain health are those five pills of brain health — right — I take matri acid thousand milligram of dha every day knowing it's good for me it's good for my skin heart it's good for my eyes my brain so I'll I take it but I know That's a small component of what I do for my brain health. — Yeah. You're under no illusion that it's a magic bullet. — Yes. There is no magic bullet. — Because the things that cause problems in the brain are multiffactorial. It's not one thing that causes brain problems. See, the problem with overemphasis of Alzheimer disease pathology is to think that these plaques and tangles are the primary problem. And that's wrong. New studies have shown that the drugs that reduce amalloid levels do not help significantly patients who have early stages of Alzheimer disease. If amaloid was the only factor and this drug remove 80% of the amaloid in the brain then you would think the person will perk up. No patients continue to decline at a slightly lower rate than they would otherwise. So um there is reduced inflam there's increased inflammation reduced blood flow reduced you know brain rinsing and cleaning happens in one bag in one side and then plaques and tangles on the other side. All of these contribute to brain shrinkage with aging. So with this plaques and tangles lifestyle modifications do improve them but we definitely know that these lifestyle things make your brain healthier and more beautiful. So let's work on them. I love it. Well, The Invincible Brain, thank you for writing it. I wish we had it here on set, but uh it's available um by the time this episode airs, people will be able to pick it up, but they can certainly pre-order it now. Thank you so much for coming out and sharing your wisdom with us. — My pleasure.

### [1:09:25](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=4165s) Where To Find Majid

— Yeah, I've got one last question for you, but before we get to that, where can people find you on social media, and where can they pick up your new book? — My book, The Invisible Brain, is available everywhere books are sold. And um I post on Instagram and LinkedIn and Facebook. I also put uh 9-minute videos on YouTube and I am uh done with an app and an online course that people can check out. If they search the invincible brain, I think a lot of my material will come up. — Amazing. Last question that gets asked

### [1:09:57](https://www.youtube.com/watch?v=Q-G1iInTxgU&t=4197s) Living A Genius Life

everybody on the show. What does living a genius life mean to you? — I think you need to be happy. find what makes you happy. We always talk about longevity as having more years, but I think it's important to have more life in the years you already have. You need to focus on what things give you pleasure and make you have a better life. It's important to have a sense of purpose in life. Have a goal for the future that excites you for real. Like I get excited to talk about brain, brain health, prevention of Alzheimer disease because I feel I touch the lives of thousands of people around the world. That gives me pleasure, that gives me purpose, that makes me happy. People need to find out what makes them happy, what gives meaning to their life. And once they define that, they can reduce other things that are not in line with their passions. Many people these days are overworked and they're always running around not having enough time and they are the best solution for people like that is to eliminate things that are not important in line with their passions. If they eliminate things that are not necessarily in line with their purpose in life, then they can enjoy doing more things that give them pleasure. And that to me is a secret of happy life and enjoying life. Have arranged things around you so you do more with things that you really feel excited. You know like I sometimes talk to my friends and they're so excited for example about economy and they can go on and on about their economy. I'm interested in economy but in a sideway you know some people are so interested about what goes on in China or Middle East or what goes on with global warming or political parties they really feel passionate about it and if this what you feel passionate then go for it do things in line with what you feel passionate about — and trim away prune away that which you are not — yes in order to have peace of mind you need to have some free time M yeah, — he needs a buffer zone. — You have a finite amount of room, you know, it's like a closet or like a junk drawer. Like you don't have you don't have infinite room, right? Time is finite in the day in your life. And so yeah, I think this is wonderful advice. — I think yeah, like you said, um you need to realize that you need to unload and trim away things that are not uh super important to you and you need to allow some downtime. I think in this part of the world, we all work to max. Like we're late for the next thing that we're supposed to do and everybody's been late. Everybody's behind. Everybody's impatient. And that's not the case everywhere in the world. Even in Europe and especially if you go parts of Africa, you know, so many people are living life. They don't have internet. They don't have the latest gadgets, but they're laughing. You know, I'm not saying that we should not do advanced things, but we need to keep it in balance and take care of ourselves as the highest priority things. — Wonderfully put. Wow, that was so such a great uh such fantastic wisdom, so actionable that you shared with us and I love the way that you answered that question. So, thanks again for coming out, — flying out all the way out here from DC — and uh thank you guys for listening. Share this episode with friends and loved ones that may benefit from it and I will catch you on the next episode. Peace everybody. Hey, if you like that video, you need to check out this one here and I'll see you there.

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*Источник: https://ekstraktznaniy.ru/video/18505*