Brain-Protection Protocol
What actually works
The preventable fraction of dementia comes down to a short list of interventions with real RCT or cohort-level evidence. Not supplements, not brain games. Mostly: sleep, cardiovascular health, social + cognitive engagement, exercise, and treating hearing/vision loss.
Exercise — the one lever above all others
Aerobic exercise literally grows the hippocampus (the brain's memory structure) in older adults — shown via MRI in the 2011 Erickson study. 150 min/week of moderate-intensity aerobic work, plus 2× weekly resistance, is the best-supported dose. Your resting HR of {restingHr} is one of the metrics that tracks adherence.
Sleep — the glymphatic hours
Your brain has a waste-clearance system (the glymphatic system) that runs primarily during deep sleep — clearing amyloid and tau accumulation from the day. Chronic sleep restriction measurably increases next-day amyphoid burden in humans. Target 7+ hours, treat sleep apnoea aggressively.
Diet — Mediterranean / MIND
The MIND diet (a Mediterranean-DASH hybrid) is the best-studied brain-specific dietary pattern. In the Rush Memory and Aging Project it was associated with ~53% lower Alzheimer's risk in top-tier adherents, ~35% with moderate adherence. Emphasises leafy greens, berries, nuts, olive oil, fish, whole grains; limits red meat + butter + sugar.
What NOT to waste money on
Most "brain health" supplements (ginkgo, bacopa, phosphatidylserine, lion's mane) have thin or negative evidence in rigorous trials. Brain-training games (Lumosity etc.) improve the specific games you play, don't transfer to daily function. Novel + challenging real-world skills beat every in-app brain game.
Key Takeaway
The brain-protection protocol isn't mysterious: exercise, sleep, Mediterranean-ish eating, aggressive BP + ApoB control, hearing aids if needed, novel learning, social engagement. Hit 5+ of these consistently and you substantially shift your dementia trajectory. Hit 2 of them and you don't.