Unlocking Longevity: Evidence-Based Protocols for Cognitive Health - Key Takeaways

Key Takeaways

Fasting and exercise can significantly lower dementia risk and improve cognitive function.
Multivitamins have been shown to reduce cognitive aging by about 2 years in older adults.
Vitamin D deficiency is prevalent, especially among older adults, and supplementation is crucial.
Omega-3 fatty acids, particularly DHA, are important for brain health, especially for those with APOE4 genetic risk.
Sulforaphane from cruciferous vegetables activates beneficial stress response pathways in the body.
Creatine supplementation may benefit both brain and muscle health.
Regular physical activity can reduce heart aging and improve overall health.
Personalized interventions based on genetics and health conditions can enhance cognitive health.

70%

of the US population has insufficient levels of vitamin D.

2 years

reduction in global cognitive aging from multivitamin use.

4.8 years

reduction in episodic memory aging from multivitamin use.

2 grams

of DHA recommended for brain health.

"Multivitamins are not only useless, they may be harmful."

"A little bit of stress has this hormetic effect."

"Sulforaphane is the most potent dietary activator of the NRF2 system."