Hey crew,

This week we're tackling the big one: can you really lower your risk of Alzheimer's and cognitive decline? Or is that just something wellness influencers say to sell you mushroom powder?

We dug through the research so you don't have to. No academic jargon, no 47-tab rabbit holes — just the good stuff in one place.

Grab your coffee. Let's get into it. ☕

Here's where it gets interesting.

The Lancet Commission on Dementia Prevention (basically the Avengers of brain researchers) reviewed decades of global research to figure out what actually moves the needle on dementia risk.

The Lancet Commission estimated that up to 45% of dementia cases may be linked to potentially modifiable risk factors. That's not a promise that we can outsmart biology entirely - if science were that easy, we'd all be out of a job. But it does suggest that brain health isn't just a genetic lottery; the choices we make across life may help stack the odds in our favor.

Still… forty-five percent. Almost half. From factors that are at least partly within our influence.

Many of the habits associated with better physical health are also associated with better brain health. Who would have thought.

The big myth this busts: your brain health isn't just a genetic hand-me-down. The small choices you make across your life can add up, helping build brain resilience and support cognitive health as you age.

Here's the cheat sheet the research points to:

🧠 Keep your brain busy — education, learning, and mentally stimulating activities. Your neurons love a good workout.
❤️ Treat your heart like it's connected to your brain (because it is) — manage blood pressure, cholesterol, weight, and diabetes, and keep moving.
👂 👀 Mind your senses — address hearing and vision loss when it shows up instead of pretending you totally heard that.
🤝 Stay social — real relationships and less isolation. Your group chat counts (a little).
🌱 Cover your well-being bases — treat depression, skip smoking, ease up on the alcohol, protect your head from injury, and dodge air pollution where you can.

(Livingston et al., 2024).

Put it all together and you get a surprisingly hopeful picture: most of what's good for your body is also good for your brain. Two-for-one.

We've all heard the Mediterranean diet and solid sleep are brain gold — so why didn't they make the official list?

Here's the nuance: the Lancet Commission acknowledged that things like poor sleep, bad diet, infections, and mental health conditions may raise dementia risk — but the evidence wasn't yet consistent enough to earn an official spot on the roster.

Meanwhile, some researchers have proposed broader models that include sleep, diet, and other factors, suggesting an even larger proportion of dementia risk may be modifiable. Several multi-domain lifestyle interventions targeting these factors have also shown promising results in randomized controlled trials. Large observational studies, including analyses from UK Biobank, have linked healthier dietary patterns with better cognitive outcomes, although causation remains difficult to establish.

Takeaway: Just because your favorite healthy habit didn't make the official list doesn't mean it's not quietly working for you behind the scenes. Keep it up.

"I'm in my 30s, I've got time." Sort of! But building these habits now is like compound interest for your brain — early deposits build the resilience you'll cash in later (Stern, Y. 2012; Livingston, G., et al. 2024).

"I'm 60, the ship has sailed." Not necessarily. Several intervention studies have demonstrated modest improvements or maintenance of cognitive function in older adults through lifestyle-based approaches. (Ngandu, T., et al. 2015; Lam, L. C. W., et al. 2015; Baker, L. D., et al. 2025). Just to list a few.

No matter your age or risk level, building healthy habits is one of the best investments you can make in future-you. The best time is right after you finish reading this email. After.

Staring at that list and feeling the pressure to overhaul your entire life by Monday? Breathe. You don't have to.

There's no single "perfect" brain-health formula, because we've all got different schedules, interests, joints, and social batteries. The goal isn't to adopt every habit overnight. It's to find the ones you'll actually stick with.

Case in point — here's what your favorite neuropsychologist-in-training actually prioritizes: regular movement, high-quality sleep, and keeping my brain engaged with learning. I follow the MIND diet most of the time (life's treats still get eaten), and I stay social within the limits of said social battery.

Your version might look totally different, and there’s absolutely nothing wrong with that:

The most effective brain habits are the ones you can keep. Small and sustainable beats perfect-but-abandoned-by-Friday, every single time.

Take a walk. Call a friend. Go to bed 30 minutes early. Read a chapter. Finally book that hearing test you've been dodging.

The important part is getting started with a healthy change you can realistically maintain.

Think of it as your first deposit into your brain's savings account. Tiny today, but those deposits compound into something real.