What if you could reclaim the mental agility you had at 18—no matter your age?In this episode of Longevity Lab MD, our hosts, Sam and Dr Ari Saheb, deep into neuroplasticity, cognitive reserve, brain-boosting nutrition, and the hidden toll of stress and poor sleep. Walk away with actionable, evidence-based tactics to sharpen memory, beat brain fog, and extend your healthspan.⏱️ CHAPTERS00:00 Intro – Why Brain Health Drives Longevity 01:30 Neuroplasticity Decoded – Your Lifelong “Rewire” Switch 04:15 Cognitive Reserve & the Bilingual Advantage 06:45 Mental Workouts That Matter (Puzzles, Languages, Skills) 09:00 Huberman, Sinclair & Attia – Top Neuron-Protection Habits 11:15 Chronic Stress on the Brain – Dendrites Under Siege 13:30 Sleep Stages & REM Magic – Synaptic Pruning Explained 15:45 Move It! Neurotrophic Boosts (BDNF, IGF-1, VEGF) 18:00 Brain-Smart Nutrition – Omega-3s, Polyphenols, Creatine & More 20:00 Measuring Brain Health – MoCA, DBFS, qEEG, Biomarkers 22:00 Dr Ari’s Brain-Health Blueprint & Quick Wins 23:30 Take-Home & Next Steps KEY TAKEAWAYS• Neuroplasticity never stops—novelty + practice keep neurons sprouting• High cognitive reserve acts as a “neural backup system” against aging• Chronic stress physically shrinks hippocampal dendrites—manage it early• REM & slow-wave sleep are literal neural maintenance windows• Movement is neurochemical medicine: boosts BDNF, cuts neuro-inflammation• Targeted nutrients (omega-3, magnesium threonate, creatine) fuel brain energy• Objective testing (qEEG, cognitive screens, blood biomarkers) beats guessingRESOURCES & MENTIONS• Levy & Slade 2002 study on mental resilience & mortality risk• Huberman Lab protocols for sleep & stress regulation• Peter Attia’s “cognitive centenarian decathlon” framework• Longevity Lab MD Brain Screening program → Contact Us!👍 Enjoyed the episode?▸ Hit LIKE & SUBSCRIBE for weekly longevity deep-dives▸ Share with a friend who trains body and brain▸ Tell us in the comments: What new skill will you start to build cognitive reserve?🎧 Listen on the go: Spotify | Apple Podcasts | Google Podcasts🔗 Follow Dr Ari: IG @dr.ariii | Follow The Longevity Lab MD IG @LongevityLabMDDisclaimer: This podcast is for educational purposes and does not replace personalised medical advice.#Hashtags (first three are key for YouTube SEO)#BrainHealth #Neuroplasticity #Longevity #CognitiveReserve #Biohacking #MentalFitness #BrainFog #Healthspan #HubermanLab #PeterAttia #DavidSinclair #SleepScience #ExerciseIsMedicine #NutritionTips #BrainHealth #Neuroplasticity #Longevity #AndrewHuberman #HubermanLab #DavidSinclair #PeterAttia #StressManagement
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