Max Lugavere: Non-Negotiables for Brain Health, Top Evidence-Based Supps, & Early Decline Warning Signs – AMA 4

Key Takeaways

• Prioritize sleep hygiene – Maintain consistent bedtime/wake times, keep room cool/dark, avoid screens before bed.
• Engage in daily movement – Combine aerobic exercise, resistance training, and coordination challenges.
• Monitor blood markers annually – Key tests include fasting glucose, HbA1c, triglycerides, and inflammatory markers.
• Leverage fasting strategically – Consider time-restricted eating (12-16 hour windows) based on individual tolerance.

Supplements & Protocols Mentioned

• Omega-3s (EPA/DHA) – 1-2g/day for brain/cardiovascular support.
• Magnesium L-threonate – 1-2g at night for cognitive benefits.
• Vitamin D3 + K2 – Dose based on blood levels (target 40-60 ng/mL).

Notable Quotes

“Your brain doesn’t care what you know – it responds to what you do consistently.”

Bottom Line

Implement sleep protocols, exercise variety, and key lab testing first; use supplements strategically to fill specific gaps.

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