Cognitive Decline Expert: The Disease That Starts in Your 30s but Kills You in Your 70s

1. Supplement with Creatine Daily

Take 15-30 grams of NSF-certified CreaPure creatine daily, split into multiple doses, to protect your brain from stress, concussion, and stroke, enhance cognitive function, and potentially reduce cancer risk. This is especially beneficial if sleep-deprived or over 50, and you can monitor kidney function with a cystatin C test.

2. Prioritize Heavy Resistance Training

Engage in heavy resistance training (around 80% of your one-rep max) 2-3 times per week to build cognitive reserve, increase brain size, and promote new neuron growth in the hippocampus. Lifting heavy releases beneficial myokines and BDNF, significantly improving cognitive performance and protecting against Alzheimer’s.

3. Strengthen Your Legs for Brain Health

Make exercises that build leg strength, such as deadlifts or barbell squats, a priority. Strong legs are identified as the most important tool for Alzheimer’s prevention, contributing to a bigger brain and preserved cognitive function.

4. Implement High-Intensity Aerobic Training

Incorporate high-intensity (Zone 5) aerobic training, such as the Norwegian 4x4 protocol (4 minutes at 90-95% max heart rate, 4 minutes rest, repeated 4 times) once or twice a week. This protocol improves VO2 max, remodels the heart, and offers significant brain health benefits, particularly for women and those in midlife.

5. Prioritize Consistent Deep Sleep

Aim for 7.5 hours of consistent, deep sleep nightly to activate the glymphatic system, which effectively washes out amyloid beta from the brain. Avoid chronic sleep deprivation, as even one night increases amyloid beta risk by 4-5%, and consider banking sleep in advance to mitigate anticipated deprivation.

6. Optimize Sleep Environment & Routine

Improve sleep quality by taking GABA or Ashwagandha for a racing mind, backloading carbs with starchy vegetables, and establishing an 8 PM ‘warm-down’ routine free from emails, hard conversations, or intense media. Optimize your sleep environment by lowering core body temperature (feet outside covers, AC, glycine) and using red light bulbs to promote melatonin release.

7. Combat Sedentary Lifestyle

Counteract the negative effects of prolonged sitting (over 10 hours daily) by performing 10 air squats every hour for eight hours. This simple routine can significantly compensate for a sedentary lifestyle and help regulate blood glucose levels.

8. Embrace Hard Things to Grow Willpower

Actively seek out and engage in challenging activities, especially those you dislike, to grow your anterior mid-singulate cortex (AMCC) – often called the ‘willpower muscle.’ This practice builds mental resilience and cognitive reserve, preparing your brain to overcome future adversities.

9. Supplement with Quality Omega-3s

Supplement with high-quality, NSF-certified omega-3 fatty acids, storing them in the fridge to prevent oxidation. Omega-3s are vital for brain cell membrane fluidity, possess potent anti-inflammatory effects, and are particularly beneficial for individuals with mild cognitive impairment or the APOE4 gene.

10. Monitor Blood Pressure Daily

Measure your blood pressure every morning using an automatic monitor to maintain good brain health and prevent capillary damage. Aggressively manage hypertension (systolic over 135) through exercise, stress management, and potentially medication to preserve brain gray matter and cognitive function.

11. Maintain High Vitamin D Levels

Ensure your vitamin D levels are high (around 60 nanograms per deciliter) to significantly lower your risk of Alzheimer’s disease and dementia. Vitamin D receptors are abundantly found in brain areas crucial for memory.

12. Ketogenic Diet for Perimenopausal Women

Women in perimenopause should consider adopting a ketogenic diet to provide an alternative fuel source (ketones) for the brain. Estrogen decline during this phase leads to a 30% reduction in brain glucose metabolism, causing an energetic crisis.

13. Discuss Hormone Replacement Therapy

Consult your physician about Hormone Replacement Therapy (HRT), especially if you are in perimenopause or menopause. HRT can reduce Alzheimer’s risk by up to 30% by alleviating hot flashes and night sweats (improving sleep), and supporting muscle protein synthesis and bone density.

14. Perform Brain-Activating Drills

Dedicate five minutes daily to brain-activating drills, such as throwing a tennis ball against a wall while alternating hands and wearing an eye patch, or doing so while standing on one leg. These exercises improve executive functions, processing speed, reaction time, and hand-eye coordination, building cognitive reserve.

15. Engage in Novelty and Learning

Actively build cognitive reserve by seeking novelty, learning new things, and engaging in activities like handwriting and reading. This practice creates new neural connections, making the brain richer and more stable against age-related decline.

16. Test for Alzheimer’s Blood Markers

Inquire with your doctor about blood tests for Alzheimer’s hallmarks like p-tau-217 and amyloid beta. These tests can now predict mild cognitive impairment and Alzheimer’s with high accuracy, offering an opportunity for early detection.

17. Get APOE4 Gene Tested

Consider getting tested for the APOE4 gene with a simple blood test through your doctor. While it’s a strong risk factor for Alzheimer’s disease, a positive result is not a foregone conclusion for developing the disease.

18. Test Lipoprotein Little A (Lp(a))

Ask your doctor to test your Lipoprotein little a (Lp(a)) levels. Elevated levels indicate a hereditary increased risk for heart-related events and cardiovascular disease.

19. Test Biological Age Annually

Consider testing your biological age annually. This practice, performed by the expert, can provide insights into your overall health and aging process.