# The 5 Non-Negotiables to Prevent Dementia

## Метаданные

- **Канал:** Max Lugavere
- **YouTube:** https://www.youtube.com/watch?v=ezRFeljs56U
- **Дата:** 10.03.2026
- **Длительность:** 13:42
- **Просмотры:** 1,256
- **Источник:** https://ekstraktznaniy.ru/video/18522

## Описание

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## Транскрипт

### Segment 1 (00:00 - 05:00) []

Mrs. Heather Webb, the top five to 10 things you do that are non-negotiable to prevent dementia. That is a fantastic place to start. Um, and let's keep things uh we'll try to I'll do my best to distill my top five cuz if I tried to list off 10, we'd probably be here all day. Um, my top five things. Well, first I think it's really important to um protect your head, protect your noggin, which is maybe uh not what you expected me to say first, but I think it's really important to avoid uh head injury. Um especially as somebody who carries one of the more well-defined, one of the most well- definfined risk gene for Alzheimer's disease, the APOE4 alil, I carry one copy. Um it's really important to protect your head, make sure that you're not sustaining any, you know, head injuries and if you have in the past to, you know, make sure that you are being treated, you know, appropriately for that, you know, for that injury. But I, you know, personally, just to show you how this has become uh literally a non-negotiable for me, I was in 2020, I took up boxing and I was um regularly seeing a boxing trainer, a personal boxing trainer, and I was getting really good. I was really enjoying it. It was the first time I' I'd ever been engaged intellectually in a martial art and I was doing it um a couple of times a week until one training session we decided to practice sparring and um my mind just wandered and I got hit in the head and it wasn't even that hard but I thought to myself, okay, I'm not trying to be a professional boxer by any means and um and this is just too risky of a sport for me to try to play. um especially given my familial history and my genetic background. So, I decided to stop um boxing. I mean, I guess I could have kept it up at a more casual, you know, and continued in a more casual way, but um but yeah, it just kind of um too risky. So now I kind of primarily yeah I primarily have defaulted to my what has always existed for me as a form of exercise which is you know walking, weight training, heavy resistance training um and the like. So that's number one, protect your head. Number two uh I would say regularly exercising. The evidence is so strongly now in favor of exercise as a way of helping to shield the body against cognitive decline and dementia with the asterisk being that there's no there is no silver bullet and you can still do everything quote unquote right and still unfortunately one day be diagnosed. We don't have all the answers. Um that's what we're working towards. But um I do exercise uh most days. You know, I think my resistance training regimen I've got dialed down to four to five days a week. Um, on days that I'm not resistance training, I just try to like move and do something that I really enjoy outside of the gym. Um, but yeah, doing what I can to promote the health of my skeletal muscle and strength. Um, you know, size and strength both matter. They're both correlated but um independent variables. And so I try to train for both. And that's because having a robust amount of skeletal muscle, which becomes increasingly difficult to, you know, to maintain as we get older, it's really important for helping to fight off obesity, even overweight, helping to fight off insulin resistance, which might one day lead to type 2 diabetes. Not that I'm at risk for that, uh, but it's just a great way to um to kind of nurture all of the many processes in the body that directly re reward the brain. insulin sensitivity, um healthy glucose levels, healthy blood pressure, all super important stuff. And then of course there are the mental benefits of exercise. The you know it's the capacity of exercise to fight off depression I think is crucially important and depression in midlife is a modifiable risk factor for dementia. So that's really important as well. So that would be a non-negotiable for me. I would say number three is eating a nutrient-dense diet. I try to major in the majors as best I can. You guys know, I mean, if you're a regular listener of the show, you know that I'm not an absolutist. Um, I don't eat zero ultrarocessed foods. I certainly enjoy my share of ultrarocessed foods. They just make up a small percentage of my diet. Um, when I'm on a cutting phase, when I'm trying to lose body fat, I even enjoy diet sodas um here and there. Even though I'm not, you know, the biggest fan of artificial sweeteners, I try to default to sodas now on the market that are artificial sweetener free. There are plenty that exist. There's Nixie, there's Zvia, no affiliation. Um, but beyond that, beyond sticking to mainly whole foods, which I think is the biggest lever, um, as we, you know, get a little bit more

### Segment 2 (05:00 - 10:00) [5:00]

granular, I try to prioritize protein. Circling back to point two, prioritizing protein is a great way to support the health of your skeletal muscle, um, which is super important. It's really important for brain health. There are dozens of uh correlational studies now linking um greater muscle strength to reduced all-c cause mortality, better metabolic health, better cardiovascular health, better brain health and eating dietary protein indirectly well directly supports that which indirectly is going to support uh the brain. And then on top of that, protein. Prioritizing protein, especially in the context of a food environment that is 73% ultrarocessed foods. Prioritizing protein is a great way to assuage hunger. It's a great way to um nip hunger in the bud to get ahead of hunger because we all today have felt uh and experienced food noise, right? because of our everpresent proximity to ultrarocessed, super tasty, highly palatable, aggressively marketed, food-like products. And so by prioritizing protein, it kind of tunes out some of that food noise. It makes you like less prone to thinking about food and um and it is the most satiating macronutrient. So um so that's like another huge lever for me in terms of my diet. And when you focus on those two things, prior pri prioritizing whole foods and prioritizing protein, it kind of makes a lot of the other noise, the debates that you tend to see now on social media kind of fade into the background. Like the whole we'll take the like the whole seed oil debate, right? Like seed the seed oil debate becomes irrelevant when you're prioritizing whole foods, when you're prioritizing protein, right? There's no quote unquote seed oils in steak. There are no seed oils in eggs, in egg yolks. whole foods. Um, so, you know, again, we want to major in the majors. We don't want to uh get consumed by the minutia, which unfortunately is what tends to make the most noise um on social media. So, those are kind of like the big dietary variables for me. Um, and then of course I prioritize whole food sources of carbohydrates. I think carbs are great. Potatoes are very satiating. Um, so I eat a lot of potatoes. rice. I eat a lot of uh what else do I eat? Yeah, veggies like root vegetables, tubers, carrots, um, dark leafy greens are incredible for brain health. So, I would say that those are kind of a non-negotiable when it comes to brain health. So, from a dietary standpoint, yeah, [sighs and gasps] those are the big levers. Um, number four, man, what would number four be? I think uh sleep so sleep is like crucial. There was a new paper that came out actually uh last week that um found evidence of a working glimpmphatic system in the human brain. So the lymphatic system actually was initially discovered I believe in mamillian models not humans. Um, but we now have solid evidence to show that when we sleep, the brain actually cleans itself of these proteins that can aggregate and become insoluble plaques that characterize Alzheimer's disease. And this actually these processes this cleansing process isn't exclusive to sleep. Um, it happens over the course of the day as well, but it's accelerated during sleep. And that's why getting, you know, 6 to 8 hours or 9 hours of sleep per night is really important. And making sure not just sleep duration is dialed in, but your sleep quality. The lymphatic system is really important um when it comes to keeping the brain cleansed of these proteins that then get flushed into cerebral spinal fluid and then get drained ultimately to blood for processing, for excretion. Um but that's why sleep is really important. And there's also some I was reading this paper. I didn't do too uh rigorous a read of it but um you know I kind of read the introduction the discussion. It's also very interesting that the paper pointed out that cardiovascular health helps to like exercise helps to facilitate the glimpmphatic process the the cleansing house cleaning process in the brain. So circling back to exercise another mechanism by which exercise benefits the brain directly it helps facilitate the functioning the optimal functioning of the lymphatic system which is so important. So sleep is great. I try to prioritize sleep. Um I try to get to bed at a consistent time every night. I don't always succeed. Um but I take magnesium which helps with that. I take uh sometimes I'll take glycine before bed. 3 milligram, three grams of glycine has been shown in humans to help boost

### Segment 3 (10:00 - 13:00) [10:00]

certain markers of sleep quality. Um, and I just try to keep my bedroom dark and cool. And I try not to work from bed. I don't have a TV in my bedroom. Um, I try to just keep my bedroom, you know, for sleep and for getting dressed and, you know, stuff like that and, you know, other, you know, adult activities. Um, but nonworkreated. It's like, so no work, nothing tedious. I try to keep the bed. Sydney's off camera laughing at me. I'm trying to be as politically correct as possible. Yeah. So, the bed should be for sleep and sex. Just going to say it. — There it is. Yeah. — Not 14, right? Can't beat around the bush. Um, so yes, that uh and then what would five be? Let me think about this. Um hm we covered sleep I took some notes so let me scroll through and see what I had jotted down for myself. Uh yeah I guess I would have to say um staying socially connected very important for brain health. So that would be another non-negotiable. I do my best to have as many social interactions, in-person IRL social interactions over the course of the day as I can. Um, which is not always easy. I work at home, so I don't often I don't, I should say, I don't always have an excuse or a reason to leave the house, but I try to come up with reasons to leave the house. Um, which is a struggle in and of itself, right? But I try to, you know, I'll go to the grocery store often for like one or two ingredients just so that like I have these like, you know, even if it's a micro interaction with the cashier, valuable, there's value there. Um, and uh and I go to the gym, you know, as often as I can. Uh I try even though it's just as comfortable and easy for me to make coffee at home, sometimes I'll just go out with the express intent of like getting a coffee out for to interact with a barista. It just kind of keeps the social machinery lubricated and yeah, all beneficial. We've done enough episodes on the show you can um we have a back catalog. highly recommend checking out an interview that we did recently with a neuroscientist by the name of Ben Re or Rain um who is uh he's a neuroscientist and he wrote a book recently on how loneliness is actually a pro-inflammatory phenomena whereby you know it's a stressor um it can raise levels of cortisol and if you're chronically lonely it's not something that you want to it's you know find a solution for and um highly recommend been checking out that episode of the show. Again, he's a neuroscientist, so he makes the connection directly from, you know, loneliness all the way over to long-term brain health. And yeah, it's crucially important. So, um yeah, so again, it's the big levers. No magic pill, no magic blueberry, uh no magic supplement. Um it's the big levers and trying to do ultimately the best that you can. So, I hope that answers that question. Hey, if you like that video, you need to check out this one here, and I'll see you there.