Max Lugavere: The Anti-Alzheimer’s Daily Routine – Dr. Majid Fotuhi

Key Takeaways

• Follow the 5 brain health pillars: fitness, sleep, nutrition, stress management, and brain training daily to grow brain size and reduce Alzheimer’s risk.
• Eliminate junk food completely: Avoid highly processed foods, trans fats, and sugary foods that spike blood sugar.
• Choose a sustainable healthy diet: Mediterranean, keto, or vegan diets all work – pick one you enjoy and can maintain long-term.
• Prioritize brain-boosting foods: Eat blueberries (high in BDNF), extra virgin olive oil (for cooking), and seasonal fruits/vegetables.
• Practice moderation: No single intervention works miracles – combine multiple healthy habits consistently over time.

Supplements & Protocols Mentioned

• Creatine: 20g/day may benefit brain health (but not a standalone solution).

Notable Quotes

“Don’t eat junk food, period. There’s no controversy about that.”

“The magic is to do multiple things in low levels and stick with it over time. These benefits compound.”

Bottom Line

Implement all 5 brain health pillars daily, eliminate processed foods completely, and choose a sustainable whole-foods diet you enjoy – consistency with multiple healthy habits compounds benefits over time.

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