How can we protect our brain as we age and what can we do today to boost memory, focus, and resilience?
In this episode of The Proof, I’ve compiled some of the most impactful conversations I’ve had with leading neuroscientists, neurologists, and brain health researchers to explore exactly that.
From building better habits to slowing age-related decline, this masterclass brings you practical, science-backed strategies for optimising brain function, now and in the future.
Whether your goal is sharper mental clarity, prevention of neurodegenerative disease, or simply staying sharp for the long haul, this episode is packed with insights you can use right away.
You’ll learn:
- How neuroplasticity allows your brain to adapt and change at any age
- The role of movement and VO₂ max in protecting cognitive performance
- How omega-3s and dietary fats impact brain structure and function
- What APOE4 means for your risk of Alzheimer’s and why genetics aren’t destiny
- The link between cardiovascular health, lipoproteins, and dementia
- How the microbiome and inflammation influence brain aging
- The surprising ways exercise improves brain volume and connectivity
- Why creatine isn’t just for muscles and how it may enhance mental energy and mood
- Actionable daily habits to reduce your risk of cognitive decline
- The truth about lifestyle vs genetics when it comes to Alzheimer’s disease
Featuring insights from Dr Andrew Huberman, Dr Ayesha Sherzai, Dr Dean Sherzai, Dr Thomas Dayspring, and Dr Kellyann Niotis, this episode distills cutting-edge neuroscience into clear, practical guidance for long-term cognitive health.
If you’re looking for clarity, prevention, and performance, this episode is for you.
- Optimising Brain Health: Introduction and Key Objectives (00:00)
- How Neurons Work: Structure, Function and Signalling (03:30)
- The Science of Learning and Memory Formation (09:33)
- How Physical Activity Enhances Cognitive Function (25:15)
- Why Consistent Exercise Supports Long-Term Brain Health (46:45)
- Leg Strength and Its Link to Cognitive Resilience (49:23)
- VO2 Max: Cardiovascular Fitness and Brain Health Explained (53:26)
- Omega-3 Fatty Acids and Their Role in Cognitive Function (56:15)
- How Lifestyle Choices Directly Influence Brain Ageing (59:40)
- The Rise of Personalised Medicine in Brain Health (01:04:34)
- Understanding the Root Causes of Neurodegenerative Diseases (01:19:57)
- Early Warning Signs of Dementia and Parkinson’s Disease (01:30:04)
- Genetics and Alzheimer’s: The Role of APOE4 and Inheritance (01:32:03)
- Can Lifestyle Changes Offset Genetic Risk for Alzheimer’s? (01:35:23)
- How Daily Habits Influence Cognitive Ageing (01:37:16)
- Differentiating Normal Forgetfulness from Early Dementia Symptoms (01:46:19)
- What Happens in the Brain During Dementia: Pathology Explained (01:52:08)
- The Impact of APOE Genes on Brain Ageing and Disease (01:57:02)
- Creatine Supplementation for Cognitive and Mental Performance (02:15:24)
- Final Thoughts on Optimising Brain Health with Science-Based Strategies (02:21:49)
Thank you for tuning in to today’s episode, and special thanks to the experts featured for their invaluable insights. If you found this episode helpful, please share it with someone who you think might benefit from it.
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Resources and further reading:
- Huberman Lab on Neuroplasticity
- Sherzai’s work on lifestyle and dementia prevention: thebraindocs.com
- 5 Reasons To Supplement With Creatine | Simon Hill, Msc, Bsc
