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

And we have this white powder in front. of me. You've got a big smile on your. face. I do because I don't care who you. are, you should definitely be having. this. So, let's talk about creatine. Phenomenal research shows you can. creatine your way out of sleep. deprivation. It can protect your brain. against a concussion, stroke, from. [music] stress. And there was a study. done on Alzheimer's disease patients and. they found that patients not only. preserved their cognitive functions, but. they had more energy and they were able. to exercise more. And I know this. because I'm a clinician and over the.

last decade I've been surrounded by the. greatest neurosurgeons in the world. studying the brain. And so, I'm here to. tackle one disease and that is. Alzheimer's because it generally starts. in our 30s and 60 million people. worldwide have Alzheimer's. [music] 70%. being women and I get angry and I get. passionate because women have been lied. to, they've been underrepresented, they. downplay their symptoms, or they're too. scared to ask their doctor for advice. And what people don't really know is. that it is a preventable disease, but.

it's like end-stage cancer. Once you get. the diagnosis, there is no cure. And the. fact that so many people are at the. mercy of a disease that is preventable. is not okay with me. And I don't think. people understand these [music] things. Like people don't really know that we're. becoming more sedentary, which is a. disease. And there was a study that was. done on this that showed that if you do. 10 air squats every hour, this can. compensate for your sedentary lifestyle. And then we have several lifestyle. factors that can lower your risk of.

getting Alzheimer's disease. As well as. showing you what 5 minutes a day can do. for your brain performance just using a. tennis ball and an eye patch. Guys, I've got a quick favor to ask you. We're approaching a significant. subscriber milestone on this show and. roughly 69% of you that listen and love. this show haven't yet subscribed for. whatever reason. If there was ever a. time for you to do us a favor, if we've. ever done anything for you, given you. value in any way, it is simply hitting.

that subscribe button. And it means so. much to myself, but also to my team cuz. when we hit these milestones, we go away. as a team and celebrate. And it's the. thing, the simple, free, easy thing you. can do to help make this show a little. bit better every single week. So, that's. the favor I would ask you. And um if you. do [clears throat] hit the subscribe. button, I won't let you down and we'll. continue to find small ways to make this. whole production better. Thank you so. much for being part of this journey. Means the world and uh yeah, let's do. this. >> [music]. >> Louisa,

what is it you do in simple terms? And. I guess most importantly, why is it that. you do it and why now? Over the last decade, I've been studying. the brain. I'm both a clinician and an academic. So, I get to see the brain and I also. get to research it. And. I'm really here to tackle one disease. and that is Alzheimer's disease. Why is. this so important now? Right now because 60 million people. worldwide have Alzheimer's disease.

That number is going to triple by the. year 2050. 110 million women will have. Alzheimer's disease by the year 2050. This is a disease that robs you of who. you are, your complete identity. So, we're going to get really into this. straight away cuz I brought Henry with. me, right? And for anyone that can't. see, Henry is a model brain that she's. holding in her hands. This is around 2. lb and if you actually feel it and you.

know, if you actually feel a real human. brain, it feels like tofu. But this is everything you are. And the. fact that so many people are at the. mercy of a disease that is preventable. is not okay with me. It doesn't sit well. with me. We used to think that women. were disproportionately affected by. Alzheimer's disease because we lived. longer, because age played a role in it. But we now have substantial evidence to. show that it's not the fact that women.

live longer or people in general because. dementia and Alzheimer's disease are not. part of the natural brain aging process. For women, and they differ from men and. we can separate the sexes and talk about. it. For women, it is purely because. being a woman. is. a risk factor for getting this disease. Now, if we go through and we have a look. at all of the people that currently have. Alzheimer's disease, 95% of them could have been prevented. because this is not a disease of. genetics, it's a disease of lifestyle.

95% of it could have been prevented. Correct. We're we're born with our with. our genetic makeup, meaning that for. example, if you have a genetic mutation. on chromosome 4, you will get Huntington's disease. There is nothing we can do about that. That's how you were born. But when it comes to Alzheimer's. disease, there's around 20 to 30 genes involved. in the disease. Only around 3%. of the disease cases right now were. driven through those genetic mutations.

The genetic mutations that you are born. with, you get them from mom and dad, are presenilin 1, presenilin 2, and the amyloid precursor. protein. So, you if you have a genetic mutation. in one of these genes, you will get some. form of dementia. What is the age range where people will. start to experience Alzheimer's? Let's. just actually take a broad overview of. what Alzheimer's disease is, okay? So, you've probably heard of dementia. Yes.

So, dementia is the umbrella term. So, Alzheimer's disease is sits under the. umbrella, it's a form of dementia. There's frontotemporal dementia, which. is what Bruce Willis has. There's dementia with Lewy bodies, there's Parkinson's dementia, there's. vascular dementia. This disease, dementia or Alzheimer's disease is a. disease of midlife. And so, it generally starts in our 30s. It starts in our 30s, but the first. symptoms show up in our late 60s, 70s,

and beyond. When you say starts? >> Yes. Our brain fully develops at around. 25 years old, 25 to 30. And after that, that's when we if we don't take care of. our brain, we start getting a decline in. these functions. Now, let's go back to. the brain. The brain is 87 billion. neurons, around 5 to 10,000 connections. per neuron. The my favorite area of the. brain is a cerebellum and the Purkinje. cells inside the cerebellum have upwards.

of 50,000 connections per cell. So, so tightly dense and there is so much. happening, it takes 20% of the total. calories that you consume every day to. power this thing. And it's the most vascular rich organ in. the entire body. Over time, through things such as sleep. deprivation, poor diet, lack of physical activity, environmental toxins, this slowly erodes. at the functioning of the brain. And.

over time, this starts to compound. because that's what biology is. Everything is compounding. One night of. sleep deprivation raises your risk of. amyloid beta, which is one of the. hallmarks of Alzheimer's disease. pathology, by 4%. That's just one night. of sleep deprivation. Imagine a new. mother or a shift worker or a physician. in their residency getting countless. nights of sleep deprivation day in and. day out. Imagine all of that. compounding. And what happens? Well, we end up with.

either neuronal loss, which is like the. complete atrophy of certain parts of the. brain, and that's what is mild cognitive. impairment. Mild cognitive impairment is. a pre-dementia state. So, what is this. that I have here, this photo? Um. So, of a brain. You've got the sagittal. view right now of the brain and we're. looking at a healthy brain on here. As. you can see, I'm going to show it up. here. On the left-hand side, you can see. that the brain is thick. We can see that. the integrity of the gray matter, which.

sits out here, is thick. It's. voluminous. Okay? We can see that the ventricles are. smaller. We go over here and we see thinning of. the cortex. You can see these big spaces. between the gyri. These are thick. because the gray matter has atrophied. It's shrunk. You can see that the space. between the cortex itself and the skull, there's a bigger space. You can see. these ventricles here, these. butterfly-shaped ventricles. This is. thicker. This is thinner. We can see atrophy down.

here. So, essentially, the brain is. getting smaller and smaller. At the age of 30, if I do everything. right, and you we were to sort of plot this on. a graph of where I land at 70, what is the variance of where I'll end. up at 70? You know, my brain is quite. important to me and I do worry. I think. [ __ ] like. I think I worry in part cuz I I I sit. and interview a lot of people at a lot. of different ages. And one thing you. notice as an interviewer is.

some people at 60. have are razor sharp. >> Mhm. And some people at 60. are not as razor sharp. Yeah. Their ability to articulate their words, their memory recall, their ability to. understand stats and stories, all of. this. And I sit here and go, I wonder. what the difference is. Yeah. And that's. actually beautiful because it brings up. this important concept in neuroscience. called cognitive reserve. And that's. your brain's ability to withhold. capacity to overcome stresses, okay? So,

you've probably heard, for example, let's use the analogy of physical. performance. Your VO2 max, which is a. measure of your peak respiratory. fitness, you know, how well you can. utilize oxygen Mhm. >> [clears throat]. >> when you are at a at a high intensity. state. How well does your body utilize. oxygen? The. the fitter you are, the more reserve you have to overcome. stress. Stress such as an infection, everyday stresses, sleep deprivation,

surgery. The more reserve you have in your bank. to overcome that. The same is with your. brain. The more cognitive reserve that. you have, the more cognitive capacity. that you have been training year on and. year out, will save you at 60 from ha-. harmful insults such as you can get a. woman. at the age of 80 with a head full of. amyloid beta. Amyloid beta being the one.

of the hallmarks of Alzheimer's disease. You can get somebody with a head full of. amyloid. Which is like a plaque on the. brain. Yeah, it it's a protein that's. actually. it's a it's a protein that lives inside. the neuron itself and we can explain. what that is, which I will in a second, but let me just tell you can have a head. full of amyloid in this person and they. have retained their cognitive functions. Then you can have somebody else with. hardly any amyloid, but they've lost. their cognitive functions and this all. comes down to cognitive reserve.

And cognitive reserve lives where in the. head? You've got around 5 to 10,000. connections per cell. Over time those. connections fail. Now those connections. are responsible for your thinking, your. processing speed. Every time you have a. thought you build a new connection. The. more connections that you have, the more. things that you see, the more novelty. that you give your brain, the richer it. gets, the more stable it gets. So the. ends of these of the neurons, we have. dendrites and coming off the dendrites.

are these little trees. Imagine a a. branch, that's the dendrite and all of. the leaves that come off are all these. little dendritic trees if you will and. they connect to nearby cells. 10 to. 10,000 cells over time, those are the. connections that fall. Those are the connections that fail. They fail because you don't utilize. them. So the way that one would build reserve. at the age of 30 is to is by exercising. We can build reserve in a number of.

different ways. In fact, there was a. really wonderful study that just came. out that I just read about and they. found that those who preserved cognitive. capacity at 75 years old were. handwriting and reading. So handwriting and reading preserves. cognitive functions. Exercise is one of the most potent. stimulus. for brain health and Alzheimer's disease. prevention and cognitive reserve. The. more you exercise.

the bigger your brain. What about. scrolling on social media? Does it. improve my reserve if I'm watching. videos? It's in the opposite. >> Why would that be? Cuz I'm still. learning stuff Yeah. >> when I'm on the internet. Because what. you're doing then is you are relying on. short dopamine hits. Every time you. scroll, you're sending signals to your. brain that you're getting a dopamine hit. and your brain gets used to it. Remember, your brain is only there for. two things, survival. and reproduction. So every time that you.

stress your brain in the smallest amount. of times, you're giving it dopamine hits. it doesn't allow us to do other things. for a sustained period of time like. focus, read, have a conversation. So writing and reading are good for. building up my neurological reserves. >> Yeah, neurological reserves. It doesn't. compare to what exercise can do for the. brain. And it's so sad because around. 80% of the US population don't exercise.

for at least 30 30 minutes a week, which. is actually quite scary. The physical. activity guidelines are 150 minutes to. 300 minutes of moderate to rigorous. physical activity per week. What's the. most compelling study you've ever. encountered that proves that exercise is. central to Alzheimer's prevention and. brain health? When we look at all of the. data, we can see that the biggest amount. of return on investment is from. resistance training. Resistance training.

being strength training. One of the most. compelling studies was probably the um. the SMART trial where they uh took a. group of people with mild cognitive. impairment and gave them two to three. times per week of resistance training. and they not only preserved their. cognitive functions, they enhanced their. processing speed, they enhanced their. fluid intelligence and they had slowing. of the gray matter. The gray matter. Yeah. So your brain consists of both. gray and white matter. So gray matter.

are the cell bodies that lives on the. outer side outer portions of your brain. and the white matter is deep within the. brain and that's where all of our. myelinated neurons live. And over time we see that we can have. little lesions in the white matter of. the brain. So. a lot of the times people ask me. Steven, I'm scared. My mother had. Alzheimer's disease. I'm scared I'm. going to get it. And we were talking about genetics. before. And there's another genetic risk factor.

that we didn't talk about. The APOE4. gene uh is. one of the the strongest risk factors of. getting Alzheimer's disease, but it is. not a foregone conclusion that you're. going to get it. So Chris Hemsworth was. tested and he has two copies of this. gene. So you get two copies, one from mom, one. from dad. It's the apolipoprotein. E gene and it comes in three main. variants. So you've got APOE2, APOE3 and APOE4.

So I'm a 3 3 carrier. I've been tested. And that's the general population, they're 3 3. So it doesn't raise my risk. of getting the disease, but it also. doesn't protect me. If you've got a copy. of the APOE2 gene, it protects you. against the disease, but when you have a. copy of the APOE4 gene, it raises your. risk by two to three times. If you have two copies of the gene, it. raises your risk by 10 times. if you are a male.

Here's the devastating thing. If you are a female with one copy of the. gene, you are at double the risk than your. male counterpart. So one copy of the. gene of APOE4 gene for a female raises. your risk by about sixfold, whereas two. copies raises your risk by 15-fold. And how would one go and get checked? You can get the APOE4 gene checked out. with your doctor. It's a simple blood. test. On this point of resistance. training,

I've heard you talk about how the legs. Mhm. are so important. Yeah. >> Having strong legs. Having strong legs. is by far the most important tool in. your toolbox for the prevention of. Alzheimer's disease and this was made. certain to me when I read a study done. on identical twins. Exact same genetic. profile. Mhm. And they tracked them and. they did cognitive tests and MRIs. And they tracked them over a 10-year. period and what they found was that the.

twin who possessed the greatest strength. and the most leg power. had a bigger brain. Larger gray matter volume. They preserved their cognitive. functions. They uh did better on. different cognitive tests. Why is. resistance training increasing the size. of my brain? Resistance training does so. much for your brain. The first thing is. we have to think about the journey that.

we're going on, right? So when you look. at all of the studies, I want to make it. really clear. All of the studies show. that in order to produce the neural. effects of resistance training, you need. to be lifting at around 80% of your one. repetition max. So 80% of 1 RM. So that's quite heavy. There is so much controversy on social. media right now. Should I lift heavy? Should I lift light? And when it comes. to hypertrophy alone, so increasing. muscles muscle mass, muscle cell size,

you can get there. Men can get there, women can get there. by lifting light, high reps. or you can get there by lifting heavy. and low reps. It just depends on who you. are and how much time you have. But when. it comes to the brain specifically, you. want to be lifting heavy for several. reasons. The first one is when we lift. heavy, when we literally like when we. contract our muscle like this, we are releasing a whole set of.

chemicals. They're called myokines. And. when they're released from the muscle, they go up to the brain and they do. beneficial things for our cognitive. performance, our cognition and they help. with the growth and proliferation of new. neurons in the hippocampus. And it's the first thing to go during. Alzheimer's disease. It actually. shrinks. This holds our memory. This is. where a lot of our memory consolidation. and learning takes place, which is why. short-term memory is the first thing to. go during this disease. Okay? And as we.

get older and what we found is that. you can grow [clears throat] new neurons. in the hippocampus. from structured exercise and consistent. exercise. The biggest growth is going to. occur because of BDNF, brain-derived. neurotrophic factor. So this is a growth. factor for the brain and it gets. released when we exercise. It gets. released abundantly when we are doing. aerobic training, when we're running, when we're cycling for long distances,

but it also gets released when we do. resistance training. Now here's the. beautiful thing about it. When we do. resistance training and we're releasing. all of these myokines, these myokines. are signaling molecules. They work. together. So we've got one called. irisin. Okay? And that's a messenger. molecule. So what it does is it actually. helps BDNF express itself. So, when we. release this myokine goes into the. brain, crosses the blood-brain barrier,

and it tells BDNF to express itself. So, then BDNF goes in, and it helps grow new. neurons in the hippocampus. But, then we've got another myokine. Let's just take IL-6, interleukin-6. It. comes from the interleukin family. What. is that, sorry? The interleukin family. is a a class of pro-inflammatory. cytokines. So, these get released when. we are under stress, or you've got an. infection, or a virus, for example. But, when we exercise, it depends on.

where the site is, interleukin-6, instead of acting as a pro-inflammatory. cytokine, Mhm. instead of creating. [clears throat] inflammation, it acts as. an anti-inflammatory cytokine. So, it. goes into the brain, and it lowers. inflammation. In fact, this is one of. this was one of the. first ever myokines to be studied, and. they showed that interleukin-6 is also. responsible for the down-regulation of. tumor cell growth. So, exercise is a potent anti-cancer.

intervention, as well, by way of. myokines. How much exercise does one need to do to. avoid the cancer-related. side effects, but also the Alzheimer's. problem? Well, just 30 minutes a day. of aerobic physical activity can. down-regulate 13 types of cancers. And the most prominent ones being breast. cancer, colon cancer, and prostate cancer. So, these three.

have been studied most, and you get your. anti-cancer effects from the myokine. release. So, quite specifically, when we. exercise, we're getting a robust release. of something called natural killer. cells. And when we get these natural killer. cells into the plasma, and into the. bloodstream, they go into the tumor. site, and they do what they were born to. do. They kill. So, they go into the tumor site, and.

they start to kill the tumor. And this. is where you get your anti-cancer. effects of it. But, you can also get it. from the anti-inflammatory effects of. resistance training, anti-inflammatory. effects of aerobic training. So, these myokines are really powerful. In fact, pharmaceuticals are spending. billions of dollars trying to replicate. these myokines in a bottle, and they. can't do it. I want both men and women. lifting heavy, because you've got areas. in your brain, right across here,

lives your motor cortex. Think of your brain as real estate. There's real estate in your brain. reserved for lifting heavy. So, every. time you lift a heavy weight, as opposed. to a light weight, it takes more neural. real estate to lift that heavy weight. So, the heavier you lift, the greater the neural drive. The. greater the neural drive, the better it. is for your brain. If you had to do just. one exercise for the rest of your life. to protect your brain, and you could. only pick one,

what would it be? Deadlift. Why? If done correctly, the deadlift can. use almost every muscle in your body. Erector spinae, you've got the glutes, you've got the quads, you've even got. serratus anterior, you've got the you've. got your calf muscles. There is so much. compounding in that one lift, would. probably be comparable to a barbell. squat, as well. According to the World. Health Organization, we're getting. increasingly more sedentary. I we're.

moving less and less, in part because of. technology, but also there was this. really interesting study done by the. Cleveland Clinic, where they talk about people who are. active sedentary. And this. this felt a little bit personal, if I'm. honest. It says a major finding in 2025. found a danger of being active. sedentary, which is people who exercise. for like 30 to 60 minutes, but sit for. the remaining 10 hours a day. If you sit for more than 10 hours a day, your risk of cardiovascular disease. increases, even if you meet weekly.

exercise goals. Because prolonged sitting shuts down. lipoprotein lipase, an enzyme essential. for burning fat and cleaning glucose. from the blood. That wasn't that's annoying to read, because I feel like that's me. Yeah, and. being sedentary is a disease. You can. change the trajectory of your life by. doing. 10 air squats every hour on the hour. And there was a study that was done on.

this that showed that if you do 10 air. squats every hour, this can compensate. for your sedentary lifestyle, because. unfortunately, this is the life we're. living in. We are becoming more. sedentary in our day-to-day lives. We're. sitting more, we're not going out as. much. There is younger kids on video. games, they're scrolling. There's so. much happening that is involving our. sedentary lifestyle, which is obviously, like you said, increasing our risk of. type 2 diabetes, cardiovascular disease, etc. Yep, you can do it. Like this?

There you go, 10 of those. If you do 10. of those, you can outweigh the benefits of a. 30-minute power walk. Every hour? Yeah. For how many hours? >> [snorts]. >> Eight. Okay. So, I could set an alarm on my. phone. Every hour, just get up, or every. 45 minutes, get up and do an air squat. And this is primarily because have you. heard that when you eat, you get a. massive spike of glucose. And the best. way to bring that glucose spike back. down is by doing any form of exercise.

You can either be go out, go for. a fast run, do an air squat, bring that. bring that glucose level back to. baseline. And do you think much about. aerobic training as a preventative. measure for Alzheimer's? I love aerobic. training. Women are facing a dilemma on. social media, because they're. being given so much information. There is this huge uproar. of "Should I do zone two exercise, or. should I not do zone two exercise?" What.

is zone two exercise? So, we can think. of physiology in zones. Zone one is what. you and I are in right now. Mhm. Right? Zone two is that next level up. And. that's generally when we're looking at. exercising at around 60%. of our maximum heart rate. That's where you can where you're. jogging, but you can have a. conversation, but where you're huffing. and puffing. When we're exercising, we. need to produce energy. And that energy.

firstly starts in the mitochondria. So, we need. all of our energy gets created, we. create ATP, and that's how we are able. to perform the given task. As soon as we. get out of that zone, and we go into. zone three, zone four, and zone five, we're producing energy outside of the. mitochondria, in the cytoplasm. And when we're doing that, in order to. do that, we're breaking down glucose so. fast via a pathway called glycolysis.

The byproduct of that is lactate. And then we produce lactate, and that's. actually a fuel source for the brain. It's also a myokine. Right? So, that's. when we're in zone three, zone four, zone five. So, a lot of women have been doing zone. two. They've been going to the gym, they've been doing zone two. And I'm. trying to push women to get out of zone. two, for several reasons. Not because it's not good for you.

I think all forms of exercise are good. for you. The more you move, the better. Right? But, let's be really honest. A lot of people in midlife are busy. They're time poor. Men actually get a. greater return on investment by doing. zone two. Women don't get the same return on. investment from doing zone two. So, I'm. trying to push women to first work on. zone five, zone three, zone four, zone five. If. they can, just do zone five,

then do two to three sessions of. resistance training a week. And if you. have time left over, that's right there. I've just described around four hours of. exercise. If you have time left over, then you can work in zone two. Now, zone. two is great. If you're going to go out. and go for a long run, you're doing many. things. You are secreting a lot of BDNF, which we need. It's a growth factor for. the brain. You're getting a massive. amount of blood that's going into the. brain, which is great, as well. It's.

sustained. Blood delivers oxygen and. nutrients to the brain. You're doing a. lot of things, right? But, what you're. not doing is having a complete effect on. the chambers of your heart. Is it better for me to do 5 km on a. treadmill, or outside? I would say it's better for you, for the. brain, to do a smaller amount of. exercise and a higher threshold. Cuz I I. was I think I read somewhere one time. that running outside is better for the.

brain, because it stimulates the brain. Of course. Well, you're outside, so. you've got so many things around you. Imagine your brain. I told you, it's got. prime real estate. Every part of the. brain is responsible for a different. function, from what you see to what you. hear. You go outside, and you can see so. many things. You've got forward. ambulation, so that's going to help you. with drive, motivation, dopamine. But, then you're also taking in the sounds, the senses. It down-regulates. inflammation. So, you get so many other. things from doing that. Yes, but 5 km.

outside, compared to 20 minutes of high. aerobic physical activity, what is better for the brain? I would. say that the zone five is better for the. brain. The zone five training does a lot. for the chambers of your heart, as well. Now, I'm going to grab this. We've got a. little model here. And we can see that. we have uh a left chamber, we have a. right chamber. We have actually four. chambers of the heart, but we have. something in the heart called a.

ventricle. We've got a left ventricle. and we've got a right ventricle. Now, the left ventricle delivers oxygenated. blood to the entire body. It's really. interesting because the chamber of the. left ventricle is like a is like a. muscle, right? It's responsible for. pumping blood to your entire body. It. first gives blood to the brain, which. means it's the most important part of. your body. After it's done giving blood. to the brain, it goes through to the. rest of the body. As we get older,

we get stiffening of these arteries, okay? Stiffening of all of the arteries. in the heart, and we get we get. something called left ventricular. hypertrophy. So, that's when the. ventricle. the left ventricle, it starts to get. thicker. And when it gets thicker, that. means that we can't it's not as strong, it can't pump a lot of blood as much as. it could when it was younger to the rest. of the body. Ben Levine, Dr. Ben Levine, he's a. sports cardiologist, and he did this. landmark study which changed how I.

thought about zone five training. He. took a group of sedentary males, average age, I think it was around 47 to. 55, so around 50 years old. And he. scanned their hearts. He did, you know, he looked at he did echocardiograms, he. took photos of the heart, he did. everything he could to see when I was. first starting the protocol, what does. their heart look like? He then subjected them to around four. hours of exercise per week. And that was.

stratified against he did one resistance. training session a week, one was. high-intensity physical activity at. around 90% of the maximum heart rate, the VO2 max heart rate. And then in. between he did some long sessions as. well, right? But it was all moderate to. rigorous exercise. And that was done. over two years. At the end of those two. years, what he found was that he. remodeled the heart. by 20 years. So, he reversed the.

age-related effects and defects of the. heart by 20 years, essentially turning. the 50-year-old hearts into 30-year-old. hearts just from physical activity. alone. Four hours a week for two years. Four hours a week for two years. And what kind of exercise was it? So, he. got them to do like let's say for. example, one of the um. one of the protocols was exercising at. 90% of your maximum heart rate. So, when. we do this, we're generally looking at.

increasing our VO2 max. So, you've. probably heard that VO2 max along with. strength, but VO2 max is the strongest. predictor of all-cause mortality, right? So, if you want to improve your VO2 max, and if you want to get the heart-related. changes that he did, what you want to do is you want to do 20. minutes of VO2 max per week just to keep. your VO2 max because it does decline. year on and year out starting at the age. of around 35. We start to see a decline.

in VO2 max. So, if we want to work on our VO2 max, we want to be doing. a what we call the Norwegian 4 by 4. It's the gold standard of increasing. your VO2 max. So, you want to get your. heart rate elevated to 90 to 95% for 4. minutes on, 4 minutes off, repeat four. times. So, how do I do this? Well, I actually. do this twice a week because the more. you do, the better. I do this on a.

stepper, I do this at the gym, and I put. my stepper on to I think I'm at like a. level 14, and I'm working my way up, and. I'm staying on there for 4 minutes, and then I'm having a complete stop and. a complete rest for 4 minutes. And I'm repeating that four times. Mhm. So, [clears throat] what I'm doing. in that moment, I'm not just getting a. massive shunting of blood to the brain, okay, which is good.

I'm not just getting a massive release. of myokines and exerkines to the brain. I'm also remodeling the heart. I'm downregulating tumor cell growth. I'm improving my cognitive performance. I'm doing so much more than just. exercising alone. So, that's once once a week in Levine's. study that reversed these guys' hearts. by 20 years. >> Yeah. Um. that you do that once a week. >> You only have to do that once a week, but he also did um he did around 70% of.

maximum heart rate for around two hours. a week, and he also threw in one. resistance training session. So, consistency is key. I'm just looking. at some of the findings of that study, and one of the surprising things is. it showed that there is a biological. expiration date, per se, for the. reversal of the heart, and then the. heart retains its plasticity, the. ability to remodel itself until the age. of 65. If this intervention had started.

after the age of 65, the heart was too. stiff to be physically remodeled to get. that 20-year reversal. Yeah. You have to. start in late middle age. Exactly. So, midlife is the window of opportunity for. brain health and for longevity. I didn't. realize you could. sort of remodel the heart yourself. That's interesting. >> Yeah, you can remodel the heart. And the. heart is amazing, okay, because what you. see with the aorta, right? So, the aorta. goes up, and we've got we've got two. we've got the main blood supply for the.

brain exist in the vertebral arteries, okay? So, there's branching off of the. aorta, comes from the heart, vertebral. arteries which supply the posterior part. of the brain and the cerebellum with. blood. And then you've got the carotid. arteries, one on one on each side, branching off the aorta, which supply. the uh frontal and middle part of your. brain with blood. The brain is the most. vascular-rich organ in the entire body. In times of stress, such as. hypertension, okay?

That is elevated blood pressure. We see that we can actually kill off the. tiniest parts of the blood vessels, which are called the capillaries. You. can see the capillaries up here. They. supply even the blood-brain barrier, so. they supply mainly the outer cortex of. the brain with blood. When we have. elevated blood pressure, we are starting to kill off those tiny. little capillaries of the brain. Those. capillaries are feeding different. neurons in the brain and also feeding.

the blood-brain barrier. So, when we get. breaking off of these, we lose the blood. supply, we lose the oxygenation, we get. a breakdown of the blood-brain barrier. itself, which is scary, and we see that. in patients who have got mild cognitive. impairment. You can call you've heard of. leaky gut, we can call it leaky brain. If you have a leaky brain, what happens. eventually is so, your blood-brain. barrier sits like this, okay? And there. are cells, and we call them parasites,

for example, and they're bound together. by tight junctions. That's what the. blood-brain barrier is. It's like a. you think of the blood-brain barrier as. the bouncer of a nightclub. They are all. standing there like this, responsible. for who can come in and who can't, and. they don't allow some molecules to get. in. But over time, when this starts to. degrade and become leaky, they start to. spread apart. And when they do, you can. have the passive diffusion of all these.

molecules coming in, and that's really. bad for your brain. So, we want to. maintain the integrity of the. blood-brain barrier by maintaining the. capillary health. We don't want the. capillaries to die. They're one cell. thick. Any type of damage can damage. them and kill them. Hypertension, there. was a really great study. It was called. it was actually the SPRINT trial, and it. was it's now the gold standard for the. recommendation of 120 over 80. So. So, when you have your blood pressure taken,

we get the systolic over diastolic. And. you've probably I don't know if you take. your blood pressure, but doing your. blood pressure every day is a really. great, inexpensive, and effective tool. for maintaining good brain health. So, you measure your blood pressure, and if. you are hypertensive, this is anywhere over 135, okay? Systolic over 135. That's when things start to break down.

That's when we start to get the. breakdown of those small, one cell thick. capillaries. So, in this trial, in the. SPRINT trial, what they found was that. when they aggressively manage these. patients, and they bring their blood. pressure down, they did it. pharmacologically through something. called an ACE inhibitor, it's a. medication to drive down blood pressure. When they bring it down. pharmacologically, these patients. preserved their brain gray matter and. their cognitive functions. So, we now.

have a gold standard, and this is what I. would recommend anybody. On Amazon, it costs about $25 for a. blood an automatic blood pressure. monitor. Do it every single morning, and. watch your blood pressure. And then if. it's high, what do I do about it? Well, outside of pharmacology, if we. don't want to take a medication, we want. to get stronger, and we want to do this. via exercise. Stress is one of the biggest things. driving high blood pressure. Manage. stress, manage cortisol, manage chronic. inflammation by way of exercise, sleep,

all of the things that Mother Nature. gave us. I was just looking at the um the study. that reversed uh the heart by 20 years, and trying to figure out what exercises. they did. and as you said the first one. was a high intensity workout the 4 by 4. Um then they did a long aerobic exercise. again this is all once a week so 60. minutes once a week doing a longer. exercise like it could be hiking or. tennis or cycling. A moderate intensity. workout 30 minutes where they did the. talk test you should be able to break a.

sweat but still be able to speak. So. that was once a week and then lastly. strength training once a week. So it's. really a variety of exercises that. caused such a profound impact on. the heart. And I think cardiovascular diseases are. the single biggest killer. Yeah, cardiovascular disease. dementia is the number one killer. of women in the UK. The number one. Really? It's the number one cause of. death in Australia for both men and. women. How does it kill you? Cuz we all.

think about memory loss and stuff like. that but And so this is the actual. devastating part. We don't die of. Alzheimer's disease specifically. Over. time what happens is in these patients. you have to remember Alzheimer's disease. is like end-stage cancer. Once you get. the diagnosis there is no cure. There is. no going back. There is no reversal. You. have the disease and that's the scariest. part. Mild cognitive impairment you can. slow the progression of that. Like I.

said to you it goes for 20 years mild. cognitive impairment. You can slow the. progression of mild cognitive impairment. but as soon as you get diagnosed on that. awful day that your mother or your. friend gets diagnosed with Alzheimer's. disease it's a sad day. And what ends up. happening with these patients is you can. die of asphyxiation. You can die of you. your brain loses the signal to swallow. It loses the signal to maybe you fall.

because you've lost balance. It's very. it's a really scary. moment but it's not like you die of. Alzheimer's disease specifically. If you were diagnosed with Alzheimer's. disease. It's an interesting reaction. >> [snorts]. >> Because I would have no hope. I think a a better question is. You'd have no hope? If I was diagnosed. with Alzheimer's disease there is.

nothing I could do. How would that change. your life and the decisions you make or. would it at all? I would aggressively. aggressively exercise. I would monitor. my diet. I would aggressively monitor my. diet and I would potentially have a. ketogenic diet because what we've found. is that during this metabolic crisis. that happens in your brain. Okay where. you lose the ability to use glucose as.

your primary fuel source. So the brain. doesn't know how to use glucose as its. primary fuel source so it's under. attack. During Alzheimer's? During. Alzheimer's but also during this window. in. for women as well in the perimenopause. state. So the brain cell when it's under. attack and it can't utilize glucose. effectively and it doesn't have any. energy it starts to think about. survival. It starts to think what can I. do I'm under attack. So it starts to. break down the myelin sheath and in that.

moment it's actually the astrocytes. they're the supporters of the brain so. of the brain cells so they start to. think okay let's break down the myelin. sheath from that the astrocytes. produce ketone bodies and then the. ketone bodies get shuttled into the. brain and that's how we use. energy in the brain. So. in that state of metabolic crisis I. would make sure that I am having a. ketone rich diet or I may be getting.

exogenous ketones. I would aggressively. exercise. I would aggressively manage my. my lipids. I'd have a high intake of. omega-3 fatty acids and I would preserve. if I could any form of cognitive. function by way of. talking to people by going outside, socializing, having hard conversations. if I was intact and I could do so. I. would. throw tennis balls to the wall. So on that point of the ketogenic diet.

the reason is because ketones are an. alternative fuel source to glucose. Yeah. And the brain likes ketones. The. brain loves ketones and actually. utilizes them more effectively than. glucose but glucose is the primary fuel. source for the brain. And here's what's. really interesting. and devastating if you will for females. during the onset of perimenopause right? When we see a decline in estrogen.

Right? We see a decline in estrogen what. happens is a 30% reduction in brain. glucose metabolism. So when these. receptors start to die because we don't. have. we don't have a lot of estrogen. circulating in the bloodstream anymore. what happens? Well we can't utilize. glucose as effectively. So during that. state that's when we start to get the. breakdown of the myelin sheath to use. that as as ketone bodies as an. alternative brain fuel source.

So do you think women going through. menopause should be. considering a ketogenic diet? >> Yes I do think that. I think that women. who are going through perimenopause and. who are at the mercy of this brain. energetic crisis should be adopting if. they can a ketogenic diet. It's one of. the best diets for the brain. I didn't really understand this idea. that during menopause there was a. glucose.

deficiency or metabolism problem in the. brain. >> 30% reduction in brain glucose. metabolism. Is this why women report. having brain fog and all these kinds of. things? >> Yeah absolutely because when the brain. can't utilize its fuel source. effectively. what happens? Well metabolites start to. shift. We don't sleep properly around 60. to 65%. of women in menopause report having a. hot flash or night sweats. It wakes them. up at night that's also causing.

cognitive decline and brain fog. So I. mean this graph's pretty shocking. Mhm. >> [clears throat]. >> Um can you explain what it shows? Oh. this is showing the. um estrogen levels at birth going. through all of the life cycles that a. woman will go through puberty, perimenopause and then eventually. menopause. There is one thing that is. certain. After age I mentioned earlier being a. woman is the next strongest risk factor. for getting this disease.

For [snorts] getting Alzheimer's? For. getting Alzheimer's. And that largely. lies in our in our menopausal shift that. occurs the downsizing of estrogen. However. we do have forms. of estrogen that we can you know. supplement with. So I just need to keep. the estrogen up. Yeah. Because then the. brain health is going to be up and. normal. This is where the controversy. lies. Yes and no. So I want everyone to. understand I am seeing right now. So my.

entire doctoral thesis is focused on. women and Alzheimer's disease and I'm. Switzerland right now when it comes to. hormone replacement therapy. That is. replacing. your hormones. You're Switzerland? I'm. Switzerland meaning that there is no. evidence to suggest right now we don't. have large-scale randomized control. trials to show that hormone replacement. therapy prevents dementia. So what I will tell you is this. It is a. signal. It is a supporter. It will help.

you do the things that can lower your. risk of dementia. We've seen multiple times that. having hormone replacement therapy can. reduce your risk of getting Alzheimer's. disease by up to 30%. We know that but. it's not because. estrogen alone is minimizing your risk. It's because when you have estrogen. it helps get rid of the hot flashes. It. helps with the night sweats because. during menopause when we actually have a.

dysregulation. of the of estrogen in our brain what. happens in the hypothalamus which is an. area in the brain that controls our. temperature regulation. When we lose the ability to monitor our. temperature for a woman. what will happen is when she feels the. slightest bit hot her temperature you. know is rising a little bit the. hypothalamus doesn't know what to do so. it signals I'm super hot so it'll raise. your temperature right up and that's a.

hot flash and then it'll bring it right. down. And as a result this is keeping. women up at night and we know that sleep. deprivation is a risk factor for. Alzheimer's disease of course it is. Compounding sleep deprivation. will accumulate amyloid beta in your. brain. So if we can replace if we can. use hormone replacement therapy as a. signal and as a support to help us sleep. at night then that's a good thing. Another thing.

estrogen is anabolic to muscle. What does that mean? It means that it. helps with muscle protein synthesis. So. it helps me make muscle. Yeah we've got. estrogen receptors on our bone. We've. got estrogen receptors on our muscle. So. if estrogen is anabolic to muscle if. estrogen helps with muscle protein. synthesis if if estrogen helps with bone. mineral density then replacing estrogen. during that menopause state is going to. help us with all of the risk factors of.

Alzheimer's disease. So when does. estrogen I mean it really in this image. drops off a cliff. And And yeah, and it. varies. So, it tends to generally happen. at around 45 years old as an average, and that that perimenopause stage lasts. around 10 years. But, it starts going. down on this graph at about 30. It. starts to go down, and everyone's. different, okay? You can have a woman in. her late 30s going to perimenopause, or. the general age is around 42 to 45. Most.

OBGYNs that I've spoken to say that you. need to start checking in with your. doctor at around 40 years old to check. for this. So, do you think thinking. about my fiance now, do you think that. someone like her should go on hormone. replacement therapy at like 40? Well, so. that's the that's the big question. That's the elephant in the room. Should. you go on hormone replacement therapy, or should you not? And that's definitely. a conversation between you and your. physician. However, we've got. large-scale studies right now to show.

that we don't have to be afraid of. hormone replacement therapy. And without going too deep into the. weeds, there was a massive study that. was done, the Women Women's Health. Initiative, that scared women out of. taking hormone replacement therapy in. fear Right. of getting breast cancer. Correct. We went from having 40% of. women on hormone replacement therapy to. just 4% of women on hormone replacement. therapy. We know that even at the onset.

of menopause, a woman's risk of having a heart-related. event triples. A woman's risk. of getting Alzheimer's. disease. increases. So, there is something to posit here. about the benefits of hormone. replacement therapy that we still. haven't yet studied. Would you do hormone replacement. therapy? I definitely will. And what. kind of hormone? >> And look, so this is really interesting. So, um this was given to me by a friend,

and there's this is the um this is the. capsule. So, this is estradiol and. progesterone. Okay? So, progesterone is. that one that's going to help you sleep. at night. This one here is vaginal. estrogen. So, this is a cream that. actually gets uh. you know, depending on how it is, it can. get inserted, and the vaginal estrogen, apparently, if you put it on your face, is probably the best form of skin care. that you could ever have. Yeah, we have. estrogen receptors all over our tissues,

including our skin. These are estradiol. inserts. So, that's not the cream. itself, but if you get vaginal estrogen. in the form of a cream, you can put it. on your face, and it can help with skin. elasticity, collagen, uh dermal. thickness. This is why I'm actually most. excited about it. So, I mean, is this Are these the only. ways that one can do hormone Can No, there's also um a patch, and that's what. most women are opting in for. What would. you do when the time comes? >> I will probably do the the the patch.

Why? Because it's the the easiest that's the. one that um I've researched the most. Uh. I'm not afraid of hormone replacement. therapy in the slightest. You do have. to, you know, everyone has to check with. their doctor, but. I definitely think that this is going to. be one thing that is going to help with. the Alzheimer's disease crisis that is. occurring. Go ahead. I mentioned earlier plaques, right? So, a lot of people ask, "Well, what.

distinguishes Alzheimer's disease from. the rest of the dementias?" And it comes. down to two proteins, amyloid beta and. tau protein. And here's where it gets. really interesting, and actually dates. back to 1901. The first ever Alzheimer's. disease patient, Auguste Dete, she was. 52 years old, and she went to the. hospital, her and her husband went, complaining of difficulties of word. finding, word fluency, and she couldn't remember.

where she put her keys. And her husband. said, "She is delirious.". And Auguste told the doctor on board, he. was a psychiatrist, his name was Alois. Alzheimer. She said to him, and I quote, "I don't. know who I am anymore.". As I mentioned, this disease robs you of. who you are. In 1906. Auguste Dete died. And. that was the first ever patient to be.

recorded of having Alzheimer's disease. And so, postmortem, they cut her brain. open, and they found that she had these. plaques in her brain, and they didn't. really know they didn't really. understand what it was, but that was the. first ever induction of this disease in. society. And ever since then, ever since then, we are still trying to. tackle this disease. In the 2000s, we had this notion that. Alzheimer's disease was the amyloid.

cascade hypothesis, meaning that great. Alzheimer's disease means when you get a. headful of amyloid, this toxic protein. that builds up. So, we were demonizing. this protein. We were demonizing this peptide protein. that builds up in the head, and so then. came the medications, okay? In the form. of IV drugs. So, you go to the hospital, you get an IV in the promise that it. will clear out amyloid. Great, we've got. a cure. But, what they found was that. when they were taking out the amyloid in.

these brains, they were taking with them. brain tissue and causing. microhemorrhages. And in some patients, it was resulting. in death. So, we now know that. the problem here isn't amyloid. In fact, amyloid is a antimicrobial peptide. So, amyloid is actually a good thing.

Amyloid beta is a good thing because it. protects the brain cells. Now, here's. what happens. We have this beautiful. process during sleep that occurs. When. we get into deep sleep, we activate the. glymphatic system. Okay? So, the glymphatic system comes. from the word glials, glial cells. We. have glial cells in the brain. They sit. outside of the neurons, and this is what. uh is responsible for immunity. They're. a chief um immune response cell.

During deep sleep, they shrink. And when. they shrink, all of this amyloid beta. that's floating around in the. cerebrospinal fluid gets washed out. So, it's like a washing machine that occurs. in your brain. Right? But, what tends to happen in Alzheimer's. patients is they don't get a chance to. wash out the amyloid. What happens in perimenopause and. menopause due to the hot flashes, you. don't get to get into deep sleep because. you're having a fragmented sleep because.

you're waking up due to hot flashes and. night sweats. So, that is what's do That. is what's causing the buildup of. amyloid. Now, stick with me. We've got. another protein. that is a hallmark of Alzheimer's. disease. It's tau protein, and tau lives. in the axon of the cell, the one that I. said is covered in the myelin sheath. And what happens under times of stress, what happens is this tau protein. phosphorylates.

So, it breaks off, and basically, tau. protein stabilizes the microtubules. Okay? Imagine these railway road tracks. in the axon. Okay? Just going up and. down the axon. The axon's in the in the. cell or in the brain? Uh so, the the the. brain cell itself, the neuron, is the. neuron cell body, and the axon is like. the trunk of the tree. Okay. Right? Yeah. So, holding up the tree are. microtubules. And those microtubules are.

bound by tau proteins. The The tau. proteins keep the microtubules intact, so the trunk of the tree is stabilized, and it sits there. Why does it need to. be stabilized? Because that's how speed. of thought travels. Information. processing speed travels up there. When the tau protein phosphorylates, it starts to form tangles. They're. called neurofibrillary tangles. So, that. happens in the axon. And when all these. tangles. clump together, we get the collapse of.

this axon, the collapse of these. microtubules. So, we're not just having. a cascade of environmental disaster. inside the cerebrospinal fluid of the. brain and inside the brain outside the. cells, we've also got this cascade. happening inside the cell body itself. So, the brain is under attack inside the. cell and outside the cell. Why? Why exactly why? Why does this happen? Because of how we treat our brains.

Because of how we treat our brains. >> Yes. The reason why your brain is. hyperphosphorylated, and the reason why these tau proteins. are hyperphosphorylated, is because of. many things. One is. we have seen time and time again. that we have estrogen receptors. that are on in the brain cell. themselves, in the axon. So, when we. don't have adequate estrogen, estrogen. actually is so smart, what it is doing,

it's blocking an enzyme that is. responsible for phosphorylating. the tau. So, if we don't have the. estrogen there, then the tau the enzyme is there to. phosphorylate the tau. And break it down and cause these. neurofibrillary tangles. But, let's just. say you're a man, and you don't have you. don't need the testos you don't need the. estrogen there. Although, testosterone. is neuroprotective. Testosterone. actually aromatizes into estrogen, which.

is why you actually have an extra added. protection in your life. Um. What else causes this? Well, stress. >> You're talking about sleep deprivation. >> Yeah. So, sleep is, I think, by far the. most underrated. Alzheimer's disease prevention tool that. we have. It's underrated because. we have been doing it all our lives and. we think that we can just go to sleep. and the magic happens. But, I think now. in 2026, we actually need to train for.

sleep. So, uh during deep sleep, we activate the. glymphatic system. And sadly, a large. proportion of us aren't getting into. deep sleep. >> [snorts]. >> So, sleep is uh one of the reasons. How. do you sleep? Yeah, I sleep I make sure I sleep 7 and. 1/2 hours a night. All I had to do was brain dump. Imagine. if you had someone with you all times. that could take the ideas you have in. your head, synthesize them with AI to.

make them sound better and more. grammatically correct, and write them. down for you. This is exactly what. WhisperFlow is in my life. It is this. thought partner that helps me explain. what I want to say, and it now means. that on the go, when I'm alone in my. office, when I'm out and about, I can. respond to emails and Slack messages and. WhatsApps and everything across all of. my devices just by speaking. I love this. tool. And I started talking about this. in my behind-the-scenes channel a couple. of months back, and then the founder. reached out to me and said, "We're. seeing a lot of people come to our tool. because of you. So, we'd love to be a.

sponsor. We'd love you to be an investor. in the company." And so, I signed up for. both of those offers, and I'm now an. investor and a huge partner in a company. called WhisperFlow. You have to check it. out. WhisperFlow is four times faster. than typing. So, if you want to give it. a try, head over to whisperflow.ai/doac. to get started for free. And you can. find that link to WhisperFlow in the. description below. A lot of people struggle with sleep, and. um they've just kind of gotten used to. it. I I I hear this from friends of mine. that will say, "You know, I slept in a. bad sleep." People sleep for 5 hours,

and they kind of have just gotten used. to it. Do you think. that's okay? No. And. they will pay for this in their 60s and. 70s. How do you know? Because I know that just one night of. sleep deprivation is raising your risk. of amyloid beta by at least 4 to 5%. Just one night? Just one night. So, you can imagine the accumulation of. this. Not only that, we know that you're. interrupting with the hormones that are.

responsible for hunger and society. We. know So, for hunger and satiety, we know that. you're increasing your risk of type 2. diabetes with um sleep deprivation. But, not just that, we also see that. this compound effect can't be reversed, meaning that. a lot of people think, "I'll just sleep. for 6 hours a night and then just bank. on it on the weekend." But, sadly, that's not how our brain works. It's not. like debt that we can repay to the bank.

I heard from Matthew Walker the other. day though that we can save it up. He. said um he said you can't make up for. lost sleep. >> Exactly. But, if on Monday I've got. something where I know I'm going to be. deprived, he says on the weekends, like. Saturday and Sunday, if I got a huge. amount of sleep, kind of like. I can use that. >> Yeah, it's kind of like Yeah, it's kind. of like the reserve. Yeah. Actually, I. do this. I do long-haul flights. I'll be. at like 6 hours between LA and New York, but also to Australia. And so, if I know.

I'm going on a long-haul flight, I'll. bank on my sleep for about a week. leading up to that. Cuz I know I'm going. to be sleep deprived on the plane. So, if you were one of those people that. struggles with sleep, that's listening. right now, and they're slightly. concerned that, you know, you talked. about this um glymphatic system, which. sort of comes out at night and cleans up. the brain. And they're hearing, you. know, [ __ ] my glymphatic system isn't. going to be optimal if I'm not sleeping. If that was you, and for whatever reason. you start sleeping poorly, Mhm. what. would you do about it? I would get really serious about.

examining my lifestyle the day before. So, this generally involves two things. You have to ask yourself, are you having. trouble falling asleep, or are you. having trouble staying asleep? A lot of. women report trouble falling asleep, meaning they've got a racing mind. Men, too. They've got this racing mind. They. can't, you know, just stop that default. mode network and the the racing thoughts. that happen. That's one thing.

And then there's the I can't stay. asleep, meaning that uh I'm waking up. due to heat, I'm waking up because uh. I'm stressed and I'm having bad dreams. There's all different reasons as to why. you wake up. So, for the person who is. having trouble falling asleep at night, I would strongly recommend. introducing. a supplement called GABA, which is. gamma-aminobutyric. acid. It's our chief inhibitory. neurotransmitter.

And when you have this, it really helps. stabilize all those thoughts. It helps. with a racing mind, and it can help calm. you down at night. The next thing I'll do is I will think. about what I'm eating. Actually, it. turns out that um eating starchy. vegetables, something that's going to. make you like, you know, sweet potatoes, for example, it's going to have a better. benefit uh backloading uh your carbs at. night for helping you sleep. If you start training for sleep, as if.

sleep is your marathon, and start. preparing for that at 8:00 p.m. at. night, getting off, you know, don't. email, don't have any hard. conversations, don't watch anything. crazy at night, you'll settle your mind. down. You'll settle your nervous system. down. But, where I think uh most of the. optimization occurs is when you're. actually. in sleep. I would also work on um sleep. regulation. So, what we know is that in.

order to fall asleep and stay asleep, our core body temperature needs to drop. at least 2°. And I'm doing this with a. temperature-controlled mattress cuz it's. working on thermal regulation. A lot of. people who don't have that can do uh. several things, like sleeping with their. feet outside of the sheets, or turn. turning the the air conditioning on the. thermostat on to cooling the room, to. cooling down your body temperature, core. body temperature. One thing that um you. can supplement with is glycine,

which I think is amazing because it. helps with sleep by way of temperature. regulation. It can bring down your core. body temperature. And in fact, and I. don't know too much about the mechanism. behind this, glycine itself has. one of the greatest. longevity benefits for improving. lifespan. So, taking glycine can also. help with that. Now, in terms of the. person who is having trouble staying. asleep, What about this one? You didn't talk. about the um the old.

ashwagandha? Oh, yeah. Ashwagandha is. great. Okay. Ashwagandha is going to. help you with stress, and you've got here ashwagandha. rhodiola. So, what they both are, they. are adaptogens. And basically, an adaptogen is great. because it it goes in and it adapts to. what is happening in your body. So, let's just say you have elevated. cortisol. And this tends to happen, you. know, during different cycles, during. the mainly during the uh daytime when we.

wake up, where cortisol levels are at. its peak. But, it can also happen at. night. Having this can actually. stabilize that cortisol because it can. go in, it can bind to cortisol, and. bring it down. Likely, if something is. not elevated and it's low, it can bring. it up. So, it's really good. It's an. adaptogen, and. studies show that you can actually take. this three times a day, and you won't. feel fatigued. It doesn't disrupt. anything, and it pairs really well with. caffeine, for example, so does theanine.

So, this is actually a really great um. adjunct to your supplement stack. And you really talk about how you need. to sort of warm up. to warm down, or warm up to go to sleep. >> Oh, yeah. Starting at like 7:00 p.m. Yeah, starting at like 8:00 p.m., and. that's in line with circadian rhythm and. circadian biology. You want to try and. when it comes to sleep and your. circadian rhythm, you kind of want to mimic the sun and. mother nature. And when does the sun. start to go down? It starts to go down.

at around 8:00 p.m., depending on where. you are in the world. And. when this happens, we also get the. natural release of I love that you're. taking that, by the way. You must be. stressed right now. You get the natural release of. melatonin. So, melatonin is that sleepy hormone. that gets released in response to. darkness. This may also be another. reason why some somebody is having. trouble falling asleep and staying. asleep. So, we want to get the natural. release of that. So, these biohacks that.

occur right now, sleeping with our red. light mask on, dimming the lights. Look, dimming the lights is great. Um I've. actually replaced all of my light bulbs. um at home with in my bedroom as well. with red light bulbs. So, I'm getting um. I'm getting rid of the blue light, the. junk light. I'm replacing it with red. light to help downregulate the nervous. system. Yes, I do wear blue light-blocking. goggles, or glasses, I should say. Do I. think that they're providing an.

immediate and huge benefit? I don't. know. But, they could have a minor. benefit there. So, warming down involves. doing these things that are going to. help you. downregulate your nervous system so you. can fall asleep faster. Sticking on supplements for a second, omega-3? Yes. Um I've got some omega-3. here. I've only got two of them here. Mhm. But, when I brought both of them. out, you said that I've got to be quite. careful about what brand I buy, but also.

something about temperature. So, by far, out of all of the supplements, omega-3. is probably the only one that you have. to make sure that you look at the. supplement label for. Um there there was. this study that was done that showed. that. around 95%. of the most popular omega-3 supplements. in the US, and there was about 85 of. them that were tested, exceeded the. normal oxidation level, meaning that.

these pills, because they're omega-3. fatty acids, they come from fish oil, they're oil, they can become rancid and. oxidized. And they usually do this when. they're in an heated environment. There. are the Here are the rules of thumbs. One, you want to look for a manufacturer. that is highly credible and that is. certified. Certified? Yeah. So, NSF certified. So, it's an external governing uh board that.

certifies them on, you know, everything. Heavy metals, they make sure that the um. oxidation levels are met, and they make. sure that, you know, what's in the. capsule is actually in the capsule. That's another thing that is scary. The. supplement industry is highly. unregulated. And I treat my omega-3s the. same way I treat my olive oil. You want to get oil that is sourced in. the area that you are. We're in. California right now, so you might want. to find an omega-3 that is sourced in.

California. Do I want to put it in the. fridge? >> You want to put it in the fridge the. moment that you get it. Really? >> Yeah. Why does nobody talk about that? I'm not sure, but um it's just the same. as olive oil. You don't want the olive. oil to become rancid, so you don't leave. it near the near the stove. You want to. put it in a cupboard away from the. stove. And these are good for the brain? Omega-3s, by far, uh. one of the most potent stimulus that you. could have for the brain. They help with. cell membrane fluidity. So, where your. cells meet, neuron to neuron, they.

create something called a synapse. And. in order for that to occur, we have a. massive influx of all of these. neurotransmitters, dopamine, serotonin. We've also got. calcium and potassium, and these help. our brain cells communicate, okay? We want to make sure that our membranes, the cell membranes, are fluid, and they. glide in order to help with that. synaptic transmission. Another thing that they do is. they.

are comparable to an NSAID, an. anti-inflammatory. medication. These have massive anti-inflammatory. effects. In fact, I think that these. have the safety profile of an. FDA-approved drug, and there's only benefits from it. There's no side effects from it. Uh not. just that, 60% of our brain is made of. fat. 70% of that is made of DHA.

And DHA comes from omega-3 fatty acids. So, why do I not want to replace my. brain, or the fat in my brain, with what it's. made of? And that's what you do when you. have omega-3 fatty acids. In fact, there's been several trials um. to show that omega-3 fatty acids are. most beneficial and most effective for. mild cognitive impairment patients,

people who have the APOE4 gene, and people who have got Alzheimer's. disease. Because when I told you that. our we get the breakdown of the. blood-brain barrier, those pericytes on. the blood-brain barrier require DHA. In. fact, there's a transporter. on the outside of our brain that allows. the um that allows the DHA to come in. and get into the brain. And I know you're a big fan of uh.

vitamin D as well, because there's been. some very encouraging studies done. there. >> Oh, vitamin D is phenomenal. We have. vitamin D receptors all over our brain, brainstem, and and they're abundantly. found in the hippocampus and the memory. centers of our brain. And there was this. There was actually a study done. on centenarians in China. Centenarians? >> Yeah, those who live to 100, but it was. done in women. And they showed that the. women who preserved their cognitive.

functions. and who didn't get Alzheimer's disease. had high levels of vitamin D. So, they. weren't vitamin D deficient. In fact, being vitamin D deficient can increase. your risk of all-cause dementia by 40%. Likely, being having a high level of. vitamin D, which is around 60 ng/dL, can. lower your risk of getting Alzheimer's. disease by around 80%. And then we have this white powder in.

front of me. You've got a big smile on your face. I do, because. there is just so much benefit to this, depending on which brand you've bought, of course, but. I can't say enough about creatine. I. have my parents on creatine, they're 71. years old. I've got my dad on high-dose. creatine. I've got my mother on low-dose. creatine. It's the most widely studied supplement. on the market. I've never seen you this.

excited. >> I'm so excited because I think that this. is a really cheap and effective way. to get everything you want from both. your physiology, an upgrade on your. physiology, and your neurophysiology. So, let's actually talk about creatine, because. I know it gets a lot of airtime, but. women and men are still scared of it. And they're scared of it for two. reasons. One, they're scared it's going. to cause kidney damage, and two, it's. they're scared their hair is going to. fall out. And I'm going to address both.

of those fears. But first, let's talk. about what it is. So, creatine is a. naturally occurring molecule. We It's We. get We produce around 2 to 3 g of. creatine per day. Gets secreted from a. bit from the brain, but a lot from the. liver. And. 2 to 3 g a day is great, but it's not. enough. So, we have to supplement with. it. And all through the '90s and all. through the 2000s, people were. supplementing with 5 g a day. That is. this scoop here. 5 g of creatine per.

day. Now that we're getting more uh rigorous. with our brain health studies, we have. found that creatine has enormous. benefits for the brain. But here's the. problem. When you have 5 g of creatine, you're. saturating the muscles. Okay, remember, the muscles are so hungry, so they get. first dibs, and they take up all of that. creatine. So, then there's none left for. the brain. We also lose a bit of the. bioavailability when the creatine goes.

into the brain. It crosses the. blood-brain barrier, but when it goes. into the brain, we lose some of it. So, we have to supplement with more than 5. g. And one of the studies that changed my. thinking came out last year. It was the. first ever pilot study done on. Alzheimer's disease patients. You're. talking about patients whose brains are. under attack. They're in an energetic. crisis. They cannot produce energy. effectively. ATP is all skewed. Brain.

glucose metabolism is skewed. They don't. remember left from right. Cognitive. functions are declined. They put them on. uh 20 g of creatine per day. Which is. how much a day? That Well, actually, that is four of this. So, you. want to go one. And I don't know if they did this all at. once, that's two, or if they did it like. me, over four separate intervals throughout. the day. There we go. That's a lot of. creatine. >> That's a lot, which is why you probably. want to have this skewed throughout the.

day, which is what I did. I had 20 g. today. I had 5 g in the morning, five. mid-morning, and then I think I had 10. all at once before I got here. So, that is a lot for all at once. And. what they found was that these patients. not only preserved their cognitive. functions, but they had more energy, and. they were able to exercise more. And it blew my mind that.

it does not matter how old you are. It doesn't discriminate based on gender. Creatine doesn't discriminate based on. age. It doesn't discriminate based on. weight. It doesn't discriminate based on. pathology or disease states or. ethnicity. It is just there. It is there to support. you. It's the most widely studied. supplement on the market. >> What does it do? >> all risk. What is it? >> it's all reward. There is no risk. It's helping with cell energy.

metabolism, so basically, it's helping. ATP. create energy. So, if you're someone that is low. energy, you should definitely be having. creatine. I don't care who you are, you. should definitely be having creatine. >> People with brain fog and. >> Yeah, people with brain fog. You know, I. think one of the greatest benefits are. men who are. in football, football players. You can actually It's actually a. protective molecule. So, what studies.

has shown is that at high doses of. creatine, around 30 g a day, it can protect you against insults. Insults meaning you take a hit to the. head, like a concussion. Hm. >> [clears throat]. >> It can protect your brain against a. concussion. It can protect your brain. brain against a stroke. It can protect. your brain from stress. The best thing. about creatine is it works in the. background of stress. Hm. I think that's. where most That's where you'll get most. of the benefits from.

After hearing so much about creatine on. this podcast, I started recommending it. to all of the people in my life. There's. one particular person actually that's. probably out out out there in my house. at the moment who had gone through uh uh. cancer treatments. Yeah. >> And had survived cancer treatments and. in their words wasn't the same on the. other side of the cancer treatments. And. I talked to her about um creatine and. she said to me the other day she I think. the exact quote was. "I feel like I've got my life back.". Because it's she's been taking creatine.

every single day for the last I'd. [snorts] say 5 months or so. It's funny you said that because just. recently in the last 2 weeks, uh this study was done to show the. anti-cancer. effects of creatine. And if my memory. serves clear, they uh they dosed it at. they dosed it at 0.36 g. per kilogram of body weight. So, if you. are a 70-kilo person, if my mathematics.

is correct, you're looking at around 25. g of creatine per day that can have the. effects the anti-cancer effects. So, the. the study you're referring to I'll put. up on the screen as well for anyone that. wants to see it. It's um the Nantz 2025. study which is a major study involving. over 25,000 adults found a linear. negative association between dietary. creatine and cancer prevalence. For every standard deviation increase in. dietary creatine intake, the risk of. having cancer decreased by roughly 5% to. 18% depending on the demographic.

That is wild. This protective association was. strongest in adults over the age of 50. suggesting that as we age, maintaining. higher creatine levels might be more. critical for cellular health and immune. surveillance. Hmm. Well, if you think about life and. think about energy, um we need energy to. survive. We need energy to fight off. infections. We need energy to fight off. stress, preserve our our normal normal.

bodily functions. So, when we are at the. mercy of a low energy crisis, we can't. fight off. tumor cells. We we can't fight off these. uh debilitating diseases. So, it. actually makes sense that with more. energy and with more functional energy, meaning that if our cells can function. better, it makes sense that you can see. a reduction in cancer incidence. Likely, you can see a reduction in Alzheimer's. disease incidence. When I said that. creatine works in the background of. stress,

also there was uh there's been. phenomenal research to show that you can. basically creatine your way out of sleep. deprivation. So, if you've had a uh if. you've had a a long night and you've. you're sleep deprived, maybe you slept. 4, 5, 6 hours, you're sleep deprived, you can take uh. you can take high-dose creatine in the. form of around 15 to 20 g a day and you. can reverse the negative effects. associated with that sleep deprivation.

Does it matter what time you take the. creatine? It doesn't matter what time. you take the creatine. It doesn't. degrade in hot water. It uh you can take it anytime throughout. the day. and it doesn't matter whether you're. taking it right before exercise, during. exercise, after exercise, it works. phenomenally. Some people uh researchers. are now uh wondering if taking it at. night before bed helps with sleep. performance and I think that that's a. really exciting area. But the one thing.

that I want to tell everybody because a. lot of people are scared of this. biomarker called creatinine. Meaning. that Oh, my doctor said that to me. Yeah, so [clears throat] meaning that. you've got a a high creatinine level. And this is a marker of it's one marker. of kidney function. But this is where I. find it uh really invaluable. And this. is where a lot of the nonsense comes. around on Instagram and social media. A. lot of people say, "Well, I had so much.

creatine that my doctor told me to get. off it because my creatinine levels were. high." But creatinine levels are high. during times of stress, during times of. intense physical activity. Uh and also. people who have a lot of muscle mass. That's me. >> higher muscle mass, that's you, have. higher creatinine levels. What you want. to test a greater marker of kidney. function and GFR. is cystatin C. So, all you have to ask, it's really easy, ask your doctor, "Could I please get cystatin C in my.

blood work?" And if that is elevated and. without not within normal range, then. maybe get off creatine. But right now, I. cannot see. any reason as to not have creatine every. single day. I think. every single person, no matter what age. you are, everybody should be. supplementing with creatine. Now, there. was this uh recent study that came out. on menopausal women.

and [snorts] it was a really small. study. It was a randomized control trial. and they. split women into four groups. And these. were perimenopausal women. They split. them into low-dose creatine where I. think they were having 750 mg a day, medium dose which was around 1.5 g a. day. Then they had them supplement with a. range of both creatine monohydrate and.

creatine hydrochloride. This was a. hydrochloride creatine study. And then. there was a placebo group. What they. found, it's a very small study, very. small group, what they found was that. those in the medium. range having the 1.5. had substantial increases in their mood. and their cognitive functions. So, creatine is now being explored in. females across the lifespan as it. relates to perimenopause, pregnancy,

menopause, and dementia. So, there's just there it's it's it's. phenomenal. The only thing I want to point out, what. you want to look for when it comes to. creatine are two things when it comes to. manufacturing standards. You want to look A, has it been NSF. certified? And B, you want to look for is it Creapure? And. that's the gold standard of creatine and. it comes from Germany. And a lot So, the.

one that you've got there, I can tell. it's not Creapure. Excuse me. I know my. creatine. Stay away. >> what it is by looking at it? I can just. tell. I can I I I bet you a million. dollars that it is the brand that I. think it is because it's got this. powdered icing sugar substance. If it. was pure gold standard Creapure, it. would be gritty. The reason why it's like this is because. a lot of manufacturers want to add these. different agents in there in order for.

it to mix well. This probably mix mixes. really well. A lot of uh people also. complain of feeling uh GI distress when. they take it. And all I have to say is. that's not a reason to stop taking it. Maybe take 2 g at a time. Maybe take 3 g. at a time. But don't stop taking it. What do you test for with your own. health and how frequently do you test? I. test every 3 to 4 months. What do you. test? Oh, I do everything. Um.

Oh, I've I I just did um lab work uh. December. 15th. The day before my birthday. I do it, you. know, around that age. But every year, funnily enough, I test my biological. age. What is your biological age? It. came back as 22. [ __ ] hell. What's the most important. test they don't typically do that you. think everybody should be doing? Lipoprotein little A raises your risk of. having a heart-related event or raises. your risk of getting cardiovascular. disease, but it's hereditary. And then.

for for dementia? This is a really. exciting part. At least in the US, we. now have a predictable way of picking up. on mild cognitive impairment and picking. up on these Alzheimer's hallmarks. Tau. protein, P-tau 217 it's called on blood. work, and amyloid beta. So, we can now. pick up on this with 90% accuracy of a. PET scan. What are those cards over there? >> [laughter]. >> These are here to test your processing.

speed. Pink. So, It says pink on it. Yeah. So, this. is actually a great measure of brain. function. Your brain processes visual. information 15 times faster than written. words. And so, this is going to test. your uh brain function, okay? So, what I want you to do is you're. going to see the color. Yeah. I want you. to actually say the color of the card, not the word. Okay. Let me just program. my brain. Say the color, not the word. >> Yeah. >> Okay. Are you ready? [clears throat]. Green. Orange. Yellow.

Green. Orange. Green. Orange. Yellow. Pink. Orange. Green. Now, let's do the reverse. I want you to. say the words. Uh wait, let me [sighs]. just program. Okay. Yellow. Blue. Green. Black. Purple. Brown. Okay, so you're good. Thank you. Let's do it to Jack. Jack, you come Sit. in the chair.

>> [laughter]. >> You caught him off guard. And he hasn't. got creatine. That's unfair. He it's an unfair advantage. >> [laughter]. >> Okay, are you ready? Wait, so what am I. doing? Just say the color of the card. Okay, just the color of the card. Okay. Green. >> Uh orange. Pink. Yellow. Yellow. Yeah, orange. Pink. Now, let's reverse. Reverse. I. want you to say what's on the card.

itself. So, just read it. >> Okay. Brown. Purple. Pink. Green. Black. Yellow. Okay. So, now we're going to. test it even more. That was the starting. point. Not too bad. It's not too bad. So, I want you This is actually involves. us standing up and using a tennis ball. So, we're going to train your visual. cortex, which sits at the back here in. the occipital lobe. We're going to train. your um processing speed, your reaction. time, your hand-eye coordination. One of. the best exercises that you can do,

physical exercises, is actually hand-eye. coordination drills, tennis, racket. sports. But, I'm going to show you what. 5 minutes a day can do for your. cognitive reserve and your brain. performance just using a tennis ball and. an eye patch. Okay. So. >> [clears throat]. >> First things first, I'm going to give you this tennis ball. And for the whole time, I want you to. throw the ball. with an overhand grip. >> Oh, like this?

>> Yep. Okay. So, I want you to just throw it. with the right arm and catch with the. right arm. Over? I mean, what's this one called? >> That's underarm. I'm just checking the. wall. Okay. Okay. So, like this? >> So, you might want to move back where. the chair is. Okay, no, you're good. Cut that. Cut that out. Good. So, now throw with the right and. catch with the left and alternate. Yep. Uh okay.

You've got it. So, what we're doing, we're engaging almost all the executive. functions. Now, you've got hand You. should be able to do this for a minute. Okay? Now, we're going to make it even. harder. It's like placing weights. Well, I'm not going to do the one with. the eye patch. I'll do the next one. Okay. So, basically, what you want to do. And if you do it with a black ball, it's. actually Oh, even better. So, now we're going to make it a bit. hard and a bit neurally demanding. We're.

going to put an eye patch on you, which. is really going to block out like 50% of. the vision. Okay. Which eye? Any eye. Let's do the left one. Oh, let's see how many you can do. You I. think you we counted around eight. before. I'm a pirate. I'll just get you. to look there. What? Wait, [laughter] this is not flattering. It feels like. Okay. Cool. >> Let's go. Oh, that's so different. >> Yep. Wow. This feels significantly harder. I know. Let's go. This feels No, this feels like. really hard. Let me just double check.

[ __ ] hell. Uh. That's That's really That's so hard. This is. There you go. You've got it. >> I'm joking. Okay, let's alternate now. Left hand, right hand, like this? Yep. You're training your visual system to. work under load and under stress. So, when you do this, I'm interrupting you. No, it's okay.

You've got it. You've got it. You've got. it. Good. Good. Good. And then to even make. it even harder, okay? >> [clears throat]. >> Stand on your right foot. Yeah. >> Put your other foot there. There you go. What? On one leg? >> Yep. Standing on one leg is now engaging. the cerebellum. Okay. We're getting spatial awareness. Let's go. Posture. Yep. Oh my gosh. You've got it.

I want to see you do it. With the eye patch on? Yeah. Wow. I mean, I can bet Great, my eyelashes have gone. now. It's okay. We can AI that out. This. actually looks great. Mhm. Okay, [clears throat] we're ready? Well, I blame my nails. I blame my nails. Let's do it. Okay. It's hard. It's so hard. >> And so, what is this doing? It's This is.

engaging. executive functions, processing speed, hand-eye coordination. And you did this. with NBA players? >> I did this with NBA players to improve. uh their executive functions, decrease. their reaction time. And this will This will change my brain. if I do this frequently. >> Not just that, but you're also improving. cognitive reserve. You're building new. connections between the brain cells. You're strengthening neural networks. And you're doing something incredible.

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If there's anything we need, it is. connection, especially in the world. we're living in today. And that is. exactly why we created these. conversation cards, because on this. show, when I sit here with my guest and. have those deep, intimate conversations, this remarkable thing happens time and. time again. We feel deeply connected to. each other. At the end of every episode, the guest I'm interviewing leaves a. question for the next guest. And we've. turned them into these conversation. cards. And we've added these twist cards. to make your conversations even more. interesting. And there are so many more.

twists along the way with the. conversation cards. This is the brand. new edition. And for the first time. ever, I've added to the pack this gold. card, which is an exclusive question. from me. But, I'm only putting the gold. cards in the first run of conversation. cards. So, get yours now before the. limited edition gold cards are all gone. Head to the link in the description. below. So, doing hard things. is what is going to improve brain. function over the lifespan.

Doing hard things tells your brain that. you can do hard things. Meaning, have. you ever heard of this um. brain area, a little area in the brain. called the anterior midcingulate. >> cingulate cortex. Yes, I have. What do. you know about it? I'll let you say it. Well, it's shown. that it's larger in what we call super. agers and people who age really well and. who can uh withhold a lot of uh. cognitive capacity. And it's really.

profound in people who can diet well. It. gets bigger when we do hard things. So, when we do really hard things, this area. in the brain gets bigger. And basically, what that is, it's reserve for when life. gets hard. It means It basically tells. your brain that no matter what happens, no matter what event comes my way, I. have the ability to go in, welcome it, and push through it, no matter how hard. it's going to be.

When you give up or when you don't do. hard things, this little area doesn't grow. It. doesn't get bigger. So, doing these neural activating uh. drills that we just did, going to the. gym and pushing well above your. threshold and pushing really hard is. going to help uh grow this little area. of the brain. And they call this the. willpower muscle. >> This is why I think that um when people. go out to set their goals during the.

year and they say, "I'm going to lose 20. lb. I'm going to do this. I'm just going. to increase my willpower." I think. it's not willpower, it's neurobiology. I think it's really important to just. spend a little bit of moment talking. about this part of the brain, cuz when I. discovered it, I found it absolutely. fascinating. And I think it was Andrew. Huberman who said either to me or he. said publicly that he thinks it's one of. the most fascinating or important. discoveries of the last century. Of. course. Well, you think about how we're.

living our lives. We're we're punishing. ourselves for not being able to read a. book, for not being able to pay. attention. How many you know, people are. now diagnosing self-diagnosing. themselves with ADHD, low attention. spans. And they're blaming it on. environment. They're blaming it on. circumstances when they should be. blaming it on neurobiology and they. should be blaming it on their brain. state. This area of the brain, if you can push in This is why these. super agers seem to have.

>> What's a super ager? A super ager is. somebody who is aging well. So, they're. going through life uh low uh. cardiovascular disease state. They have. maintained their cognitive functions. They're at the age of 80, 90 with. a VO2 max profile of maybe a 50 or. 60-year-old. So, they're aging quite. well. biologically. So, these, you know, super agers have many, many different facets to them. And one. of them is a larger.

midcingulate cortex. Conversely, the AMCC, anterior. midcingulate cortex, shrinks in people. who live sedentary lives or avoid. challenges. It literally atrophies if. you play it safe in life too often. Growth only occurs during resistance. If. you love taking ice baths and you take. one, your AMCC doesn't change. If you. hate the cold, but force yourself to do. it anyway, Yeah. the AMCC grows. Scientists now view the AMCC as the seat.

of the will to live. Its size and. activity level are strong predictors of. how long an individual will survive. after a major setback in their life, whether it's a health setback or a. surgery. There's something really philosophical. about that, as well. You know, if you I. don't know if you read um stoicism or. anything, but it it it really dates back. to how the stoics lived their life, especially Marcus Aurelius, with being. able to push through hard times. Little.

did they know that it was this little. area in the brain. Yeah, I think [snorts] I was telling the. story the other day of Roosevelt. and what happened in his life as a young. man when he came home one day on. Valentine's Day and found that his. mother and his wife of who had just had. his newborn baby had both died, one. upstairs, one downstairs. And he went. off to the Badlands for two year I think. it was two to four years. The Badlands. in America were just this like horrific. um. natural place where he'd get up at 4:00. a.m., ride these like horses in the. freezing cold where like the horses.

would literally die standing still. because it was so horrific. He did that. to two years to like deal with the. grief. But when he came back to New York. City after these two years in the. Badlands, all of his friends said he was. just a completely different man. And. they had like what they now know. from a neuroscience perspective is that. he didn't just build his muscles, he. literally like rewired his his brain. He. went on to become the youngest US. president of all time. He got shot um. during a speech and carried on doing the. speech. He led the charge in various. wars. He's just this unbelievable but I. think he won the Nobel Prize.

And they point at those two years in the. Badlands and say actually that that. forged not just the man, but his his. brain, his AMCC. The studies also show that athletes. consider consistently show much larger. AMCC volume. And studies show that. individuals struggling with obesity. often have smaller AMCCs. But it begins. but it but it begins to grow the moment. they start a successful challenging. dietary or exercise intervention. That. it's that word challenging because when. you place stimulus upon a system,

it adapts and grows. And that is. neurobiology. at its most infinite source. And this is why we get the breakdown of. these synapses. This is why we get into. a place of going from 5,000 to 10,000. connections to 2,000 or no connections. These dendritic spines end up breaking. down because we don't do the hard thing. And also think. being deep rooted in neurobiology, you.

can see that everything is cause and. effect and it's a cycle. Uh if you don't. do the hard thing, you don't grow the. AMCC. You don't grow the AMCC, you don't. do the hard thing again. And it's just. this loop and it's this cycle, which is. why so many resolutions, New Year's. resolutions, end by February 1st. It's. why we have the obesity epidemic. It's. largely why I think we've got a a crisis. of people not being able to.

uh meet their goals. I'm just fascinated from an evolutionary. perspective as to why we needed one and. like why it wasn't just always big. In the pursuit uh you know, evolutionarily uh in the pursuit of. hunting. and going out and and hunting for food. sources and being motivated to do that. in a near starvation state when times. were tough. And so when times got easier, we didn't. need it as much, so we could conserve. I guess our energy, so we could like.

scale down our willpower when times were. good. Well, it's interesting that you. say that because this brings up the. whole brain rot and AI era. Just like. with you know, in. uh 2024, Oxford Dictionary I think named. brain rot the word of the year. And. it's interesting because it plays into. evolution and what's happening with this. AMCC, meaning like we're just there. scrolling at mindless information every. day, training our brain to get these. small dopamine hits, these small rewards.

from doing absolutely nothing. What do you think of these uh chatbots. that everybody's using at the moment to. write for them and think for them, etc.? Oh my god, I think it's. uh. on the spectrum of being so incredible, but being so detrimentally harmful. I. know this with myself. So, I was a. mathematician. I did my master's of. mathematics and I was able, Steven, to. the trigonometry and pure calculus that.

I could do back then with just my head. and a pen was fascinating. Now, I'm. going to I'm going out and I'm. calculating on ChatGPT the bill, the. the 20% tip on top of this bill. How. much does it cost? And I think, how dumb. am I actually getting? So, I think it's. both good and bad. I think the rate of. decline we're seeing in people reading. books and exercising their brain is. declining um and our ability to.

think. and and use our our cognition is. declining. Louisa, I've I've waited. a long time to ask you one particular. question. Which is I think is very important. Which is you're clearly very passionate. about this stuff. One might say you're pretty obsessed. with it. You come across as pretty obsessed. Do I? You do, yeah. Why? We are living in a society.

that doesn't allow women to ask for what. they want. We're living in a society. that doesn't allow women to ask for what. they need. And when this happens, it results in 70%. of all Alzheimer's disease cases being. women. It results in 80% of all. autoimmune diseases being female. And. these are largely preventable diseases. And when I ask why and I hear that women.

are wildly misrepresented in academic. literature. When I when I see women who. downplay their symptoms or they're too. scared to ask their doctor for advice or. they're too scared to ask somebody else. for advice because of what they're going. through or they're ashamed of some of. their symptoms, I get angry and I get. passionate. And it reminds me of my. grandmother who uh she was my best. friend. Her name was Louisa. And You're named after her? I was named.

after her, yes. And we spent every day. together. And and I'm getting emotional. now because I remember her. And she. sadly died of pancreatic cancer. It was. ovarian cancer that went to pancreatic. cancer. And. she never asked for what she wanted and. she. never asked for what she needed, which. was help. She didn't understand her. symptoms. She didn't go to the doctor. when she needed to. because she was just.

more. inclined to look after the family and. look after the household. And when the time came that she was. given her diagnosis, I was sitting there. with her. It was um. it was at home and the doctor came, she. did a house call. And my grandmother. looked at her. She hardly spoke that. much English and she said, "Please, is there something I can do? I. don't want to die.". And the doctor said there is. "I'm sorry, there's nothing you can do.".

And I spent every day with her in the. hospital. And I think about that. It's been. almost 20 years now, but I think about. that moment and I kick myself thinking, "Why didn't we. why didn't we get her a scan?" She told. us several times that her stomach was. hurting. She told us several times that. she felt pain. She never she hid her symptoms. She. hardly ever ate at one point and we. never stopped to think about why and she. never stopped to think about why. So, I.

think about her every day. And then I think about my mother, too. And. these women, you know, first generation, they came uh. we migrated to Australia from a country. called Cyprus. And they've just been so. they put themselves second and they they. just look after the family and I can't. stand that. And when I see women coming. in as patients. or caregivers, I think to myself, "Do.

you not know. that there is something for you to do?". And most women don't. And I I can't believe the amount of. money that we are spending that is going. towards. putting us on rockets to go to Mars, but. we haven't yet found a cure for this. disease that is largely preventable. It's just not okay with me. And I would hate to see women go through. this. The emotion is still very present in.

your face. Even though it was so long ago. >> It was so long ago. I mean, I I was very. close to her. I'm very close with my. mother. I I check in with her. twice, three times a day. And I just. don't think it's fair. I think women. deserve the truth. They've been lied to. They've been. underrepresented. And. we need to change that. With Louisa, your grandmother, what what. are those range of emotions that have. turned into this incredible fire you.

have? Anger. Anger is one of the emotions. Anger at. society that places women to be. everything. To be a a mother, a caregiver, to go to. work, to. represent the family. Women represent. 51% of the total population. And then it becomes, I feel, political, if that's an emotion. Because you think.

about health care, you think health care should be. accessible to everybody, but it seems as. though, especially in this country, that. health care is only really accessible. by those with a high socioeconomic. status, and that I'm not okay with. So, it does become political, even though. health care. I guess health care is political because. policies have been set, but. a woman in need is apolitical. And my grandmother was apolitical.

And. her needs. just. were not met. Anger? Frustration at the system. Frustration. at the fact that we still have only 4%. of women taking hormone replacement. therapy in fear that they're going to. get this disease, uh that they're going. to get breast cancer. Utterly frustrated at the cycles of. administration who vouched to help you.

You look to your, you know, your. government and your administration. to look up to to guide you when you have. Secretary Kennedy in 2014 go on national. television and say, "Vaccines are totally safe. I had all my. kids vaccinated. They've eradicated some. of the most deadliest diseases. that have plagued this world. Vaccines. are so safe." To fast forward to 2025. saying, "Vaccines are so unsafe. Do not.

trust your medical doctor. You need to. take your health into your own hands.". You start to lose trust. And it's not that we're uninformed. It's the fact that we are confused. because we hear, "Vaccines are bad. Oh, vaccines are good. Vaccines are are. really good. Take them. Don't get your. kid vaccinated." You've got women here. who don't even know they're they they.

don't even know how to get on the. internet or order a blood test and. you're expecting them to take their. health into their own hands. So, it. upsets me that you see women who are so. vulnerable. being sold. a vaccine lie, which could potentially. save them from a disease, which could. potentially save them or their child. from getting. the flu, hepatitis B. Meningitis, which was just eradicated.

from the vaccine schedule. Um I'm not. This is not meant to be political. I am. I am a scientist. I am not This is not. propaganda. This is not ideology. This. is just. women who deserve to be treated better. You're 36. Louisa passed away when you were how. old? Oh, I was. probably 18 at the time. You were 18. when Around that, 18, 19. When she got.

the diagnosis? Yeah. It was very fast. It was within a 2-month time frame, not. even. And had she not got that. diagnosis, and had you not sat there and. watched her ask that doctor if there's. something that she could do, do you think your career would have. taken this course? I became utterly obsessed with disease. management, but. when I first saw a human brain, I was. 21. I was in a lab, and we had to go. into a cadaver lab, and I saw a brain.

being harvested from a body that was. donated, and I stayed back that day, I. remember, and I helped in the pathology lab, and. when I saw that brain, I knew that I. wanted to dedicate my life to it. So, ever since then, I've been in OAZ, and it's where I feel most alive. Why? Why did you want to dedicate your life. to it? Uh because when you know what the. brain is, that it is responsible for the. life that we have, and you can use it. for your advantage to overcome any.

obstacle that comes your way, you become. obsessed with understanding it. Metacognition is. thinking about your thoughts. And every. day, if you can think about why you. think about the things you think about, you can challenge yourself to overcome. any adversity. Is there a cost to your obsession and. your passion? Yes. What's the cost? I. moved away from my family to be. surrounded by the greatest neurosurgeons. in the world, which I am, and I'm very.

thankful for that. I moved away from a. population of 22 million to come to the. hottest city in the world. New York? New. York City. Are you still paying a cost? I'm still paying a cost. My health pays. a cost. I've missed family events, traveling for. my career. But I wouldn't have it any other way. Because the people that I've met have. forged the way for me to live the life. that I want. I'm surrounded by.

incredible thought leaders in health and. medicine, and. So, what is success to you then? At the deepest possible level, what is. success? You We meet again in 10 years'. time, you say, "My life has been a success." Or I feel. successful. I'm a Louisa says, "I am a. successful woman." What does that mean? What happened? Being able to control my brain states. Being able to control your brain states? I think that the ultimate form of.

success and high performance, or being. able to perform at your peak, is being able to go from brain state to. brain state and then be able to recover. What do you mean by brain state? Meaning. like being able to get switched on when. you need to be switched on and invite. the neurotransmitters involved in that, norepinephrine, adrenaline, dopamine, but not having that in constant. overdrive, and being able to know when. to switch off. And I think that that is.

what high performance is. The book that. changed my mind on that was Flow by. Mihaly Csikszentmihalyi, which actually. speaks about the flow state. So, being. able to. know how to uh separate yourself in. these states. Any goals outside of your professional? >> [laughter]. >> Kids, family, life. >> family? Yeah. Definitely. It's tough, isn't it? It's tough. I was saying earlier to my. friend that you know, I kind of just.

thought. the minute I wanted to have kids, they. would just appear, but it's not so. straight. >> That's what I thought till until I. realized, "Oh, but I'm the woman.". >> [laughter]. >> Mhm. I actually have to bear the the children. as well. Which is a big sacrifice. And an honor. >> It's an honor and a privilege and a. sacrifice that I think everybody Yeah, I. I mean, I think I I definitely want. Are you hopeful. for all of your professional endeavors? Yes. You are hopeful? I'm in control.

You think we're going to move in a good. direction. as a society as it relates to. Mhm. Alzheimer's and. >> [sighs]. >> Yes, I I'm hopeful for that. I'm hopeful. for the message that I'm getting across. I think uh. social media is providing the platform. for free education and for people to. understand that they have agency over. their brains. Uh I'm not hopeful for um anybody saving.

us or coming in and giving us a easy way. forward. Do you ever have days where you. wished you were less obsessed with your. craft? [laughter]. Has there ever been a day where you're. like, "You know, I wish I was just a. little bit less captivated by this."? I'd be probably back home in Australia. living an average person's life. I'm not. saying that that's it. I'm just saying, you know, maybe I would. have done it done my life differently. I. have days like that where I think. if.

obviously cuz. the obsessed brain is the one making. this decision, so it's quite difficult. to detach, but like if you put a knob in. front of me and I could just turn it. down just a little bit, would I? Now, my obsessed brain is is the one. making this decision, so my obsessed. brain is now like, "Fuck it, turn it. up." But I think I do wonder sometimes. I am the way that I am, right? Um but I. do wonder sometimes if I would be. happier overall. if I could just turn it down a little. bit. But isn't the whole.

point of life to know thyself and in. pursuit of something bigger and better? Yeah, it is, but I just sometimes worry. about what I'm sacrificing and whether. at some point, I don't know, when I'm on. my deathbed at 80 years old, I'm going. to look back and say, "Actually, I made a bad trade.". Well, exactly. And but we're never going. to know that. I I think about that. often. I know. I you think about that often, and you. think, "Well, if the world came to a a. collapse tomorrow, what would you regret. today not having done?".

I think it would be like making more. memories with people I love. I think. that's one of the big ones. I think Did. you hear what you just said? Making more. memories. And imagine losing those. Imagine a life. full of Unthinkable. you [snorts] know, creating these experiences and these. memories to have them being taken away. from you. Yeah. To not being able to recognize your. wife, your kids, and looking in the. mirror and not being able to recognize. yourself. That's why Alzheimer's is just such a.

disgusting sinister. like horrific thing cuz. Yeah, it's just. It's the most heartbreaking thing to. to lose someone while they're still. alive. Yeah, and to lose yourself. We've. got this one woman who looks in the. mirror and she says, "Who's that?". Really? >> Yeah, and you know, it's it's sad. because 2 years ago she knew who I was. and now she asks, "Are you my daughter?". And when you're confronted with that.

every single day, it gets you thinking. You don't live a normal life. You don't. live an average life because you do. think about every facet of medicine. You. think about history. You think about. diseases and then you think about life. and the people that you spend the most. time with. We have a closing tradition where their. last guest leaves the question for the. next not knowing who they're leaving it. for. And the question left for you is what is. God to you? God is. that power that you feel and have faith.

in that you cannot see. The power that um. basically makes you feel like there is. somebody there that has you and that is. guiding you. That. always has a a path for you knowing You. you believe in God? Yes, I'm I'm I'm a. I'm I'm Christian. I'm Greek Orthodox. When you see the brain deteriorating in.

such a way. and you think about this concept of. prayer like asking God to help me with. something, doesn't it feel pretty. I mean, it's the definition of like. hopelessness is watching your brain. deteriorate and I think some part of my. struggles with religion since I was an. 18-year-old and came from a very. religious family was. seeing injustice in the world and. there's. doesn't seem to be much greater. injustice than watching someone's brain. just deteriorate in front of. their family. Yeah, or somebody going through losing. their child and you start to think about.

God. People pray for I can't find my keys or. want my football team to win and I go. there's no point. If people praying for. an Alzheimer's cure having no luck, then. maybe I should stop praying for. Manchester United to win. Yeah. If. you understood the intricacies of how we. were actually brought into this world. from the point of conception. from the point of a conception to the. point of neural development how a baby.

is formed and how precise everything has. to be for you to come out the way you. did. It is so beautiful and so miraculous and. so rare even though there are billions. of people in this world. that. you can not just turn to biology. anymore. You have to turn to something. bigger. And I used to, trust me, even as. a as a as a Christian. who's read the Bible,

I. even in my early 20s when I was getting. into medicine and science, I I was so. gung-ho about. we we're born in a body, we die in a. body, but then when you get so deep into. the literature of science and medicine. and biology, it's hard to ignore. God and it's hard to ignore that there. is a higher power out there. And why is. it that there are chapels in hospitals?

Cuz people want to go to heaven? Because people want. an ulterior an alternative method of. getting through whatever it is that they. can get through. Something that science. and medicine cannot offer. And believing in something that is not. there or something that hasn't occurred. yet is having faith. I work in neurosurgery and some of the. cases you think this person's not coming.

out of here alive. And the fact that. they do and they preserve their. cognitive functions and they look next. to normal after they've had a massive. tumor resected, which is a true story. from here. The tumor was going all along. this one woman's face who was 78 years. old who traveled here from France to. have the tumor resected. How is it that she's walking and she's. cognitively normal and she's not even on. any medication the next day? How is that. possible? Is it God? Is it just. miraculous and neurosurgeons? There's.

just some things that medicine can't. answer. I agree with that. I am. >> [clears throat]. >> I don't think I'm arrogant enough to say. that I know. And I'm curious. and I think I'll never know. Yeah. So, I. guess that's where we need to have. faith. Yeah. Louisa, thank you so much. Um it's very. important that you do the work that you. do because uh it's people like yourself. that are so passionate, so obsessed, and. so good at communicating. that um. help average people who aren't who don't. have access to the wisdom and the.

research and the studies and information. that you have understand all of these. things. And it's through this. understanding that we can make better. choices and preserve our life, preserve. our brains. And if we preserve our. brains, we preserve everything that. matters. Correct. Thank you. >> So, thank you for doing what you do and. I appreciate your passion and dedication. to it cuz it's very very important. And. I know it comes at a cost. So, I feel. obliged to tell you that as a normal. person who isn't involved in your field, we're grateful. Thank you so much, Steven. Thank you. YouTube have this new crazy algorithm. where they know exactly what video you. would like to watch next based on AI and.

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