The Most Important Daily Habits That Could Add Decades to Your Life & Keep Your Brain Young with Dr Darshan Shah #573

1. Challenge Alzheimer’s Genetic Destiny

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.

2. Eliminate Ultra-Processed Foods

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.

3. Reduce Chronic Inflammation

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.

4. Manage Stress, Balance Hormones

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.

5. Protect Head From Trauma

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.

6. Limit Sedentary Time

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.

7. Take Regular Exercise Snacks

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.

8. Prioritize Daily Walking

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.

9. Minimize Toxin Exposure

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.

10. Be Your Health’s CEO

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.

11. Track Biomarkers for Early Detection

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.

12. Monitor Key Health Biomarkers

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.

13. Utilize Continuous Glucose Monitor

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.

14. Prioritize Oral 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.

15. Simplify Meal Planning

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.

16. Reduce Microplastic Exposure

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.

17. Regular Home Blood Pressure Checks

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.

18. Apply 80-20 Health Rule

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.

19. Start Small, Build Habits

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.

20. Supplement Vitamin D3/K2

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.

21. Track Hormones Post-35

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.

22. Use Wearables for Health

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.

23. Monitor Skeletal Muscle Mass

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.

24. Take Omega-3 Supplement

Incorporate a good omega-3 supplement into your routine to support overall health, as it is considered a core supplement.

25. Creatine for Cognitive Decline

Consider taking 10 grams of creatine daily, a highly researched and safe supplement, to help prevent cognitive decline.

26. Urolithin A for Mitochondria

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.

27. Nicotinamide Riboside for Mitochondria

Consider supplementing with Nicotinamide Riboside (NR), a well-absorbed form of NAD (e.g., from TruNiagen), to improve mitochondrial health.

28. Re-acclimatize Taste Buds

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.

29. Reduce Food Decision Fatigue

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.

30. Fast or Pack Food for Flights

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.

31. Utilize Tech for Movement Prompts

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.

32. Enhance Walks with Weight

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.

33. Explore Continuous BP Monitoring

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.

34. Revisit Podcast Back Catalogue

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.

35. Read ‘Make Change That Lasts’

Consider reading ‘Make Change That Lasts’ for guidance on breaking free from habits that hold you back and making lasting lifestyle changes.