That fog, the forgetfulness and indecision that supposedly “come” with age is not destiny. Sometimes it’s a signal that sleep, stress, hormones, inflammation, metabolism, hearing, vision, movement, alcohol, loneliness, medications, and cardiovascular health all deserve a closer look.
If you’ve ever helped a parent through age-related memory or performance issues, you know that uneasy moment when you walk into a room and suddenly forget why you’re there. Little things seem to be slipping or you just can’t get started in the morning and you’re wondering “Is it starting?”
Sometimes we laugh it off and curse the “old-timers” symptoms, but there’s been enough of this going around for researchers, pharma and doctors to target eroding brain function as a major market, and where there’s a market there’s plenty of fodder for doomscrolling and hack treatments. Legit treatment options exist, but the real opportunity is earlier recognition, better testing, and reducing risk before crisis mode.
There are many ways to make your better brain more youthful including exercise, diet, supplements (including nootropics), meditation, sleep and electronic treatments
Where to Start
First off, a reminder this site isn’t about medical advice, and secondly, having a good baseline for your cognitive performance is always helpful. So, yeah, a serious conversation with a clinician who understands modern cognitive assessment is a good start in your brain journey.
And let’s not confuse menopause-related cognitive symptoms with dementia as attention, word-finding, working memory, and processing speed can fluctuate during the menopause transition, often tied to hormone shifts, hot flashes, sleep disruption, stress, and metabolic changes.
Any good examination is going to start with lifestyle and activity levels. Movement is not just about weight, looking younger, or gym culture. It is about circulation, insulin sensitivity, inflammation, mood, sleep, and giving your brain better operating conditions. Cardiorespiratory fitness keeps showing up as a major brain-health lever. A large UK Biobank study published in the British Journal of Sports Medicine linked higher cardiorespiratory fitness with better cognitive function and lower dementia risk, with reporting suggesting dementia onset may be delayed by roughly 18 months in higher-fitness groups.
As you look into prevention, it may be time to explore gut-brain connections, as metabolic health will determine how your brain functions. Blood sugar, insulin resistance, obesity, inflammation, sleep apnea, and vascular health all connect to brain aging.
The GLP-1/Alzheimer’s conversation is especially interesting, but recent trial news is a cautionary tale: semaglutide trials for early Alzheimer’s reportedly failed to show cognitive benefit. If we start with one of the basic human engines, mitochondria, we can build a stronger system from there with foods, exercise and training.
Sensory health is brain health too. Hearing loss and vision loss are now mainstream dementia-risk topics. The Lancet update added untreated vision loss and high LDL cholesterol to its dementia risk-factor list, and hearing loss remains one of the strongest modifiable risk areas. Get your hearing checked. Get your vision corrected. This is not vanity or inconvenience. It is cognitive load reduction.
And what about supplements? As someone who has been down those rabbit-holes (with mixed results) I can tell you intake matters, and cleaner food patterns rich in whole foods, healthy fats, flavonoids, eggs/choline, omega-3 foods, and Mediterranean-style eating may support brain health more than overmarketed pills and potions. As you can imagine, we will be addressing many of the aspects of brain health in Weekly Clarity and going more in-depth in ClarityPlus, so a simple bit of guidance is to start with food, sleep, movement, labs, stress, and social connection before building a $300/month supplement shelf.
The goal is not to biohack your brain into submission. The goal is to give it fewer obstacles and better conditions. Here are some of our top choices for learning, testing and exercising your noggin.
Better Brain Health Resources:
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HEADSTRONG If you want to dive deeper into research. methodologies and possibilities for your brain health, Dave Asprey (Bulletproof) wrote a really solid guide in his book Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks. NOTE: as with all of Asprey’s writings, there will be specific products/solutions mentioned, so do a little research on those suggestions before you invest as things may have evolved since writing.
CLARITY People in all stages of life can be adrift, overcommitted, distracted, or just plain stuck, which can keep them from reaching their full potential. Steve Cesari understands that developing clarity, then making proper adjustments, is the first step towards leading a happier and healthier life. In his new audiobook, Cesari draws on his own personal and professional experiences to help others realize their full potential, by empowering, encouraging, and developing a clear vision to achieve desired results.
YOU ARE ENOUGH For Desai, the soul—whole, unbroken, at peace, and one with the life source—isn’t a destination. It already exists within each of us, just waiting to be revealed. It is not something we have to work to develop—it is our birthright. And when we are in union with our soul, we experience a personal evolution that not only illuminates our individual cosmic purpose but helps us to engage the sense of purpose and presence necessary to remake the world itself.
LIMITLESS If you’ve ever seen Jim Kwik present his vast experience in brain training and mental acuity, you know you leave those sessions performing better than before. This book is a staple in every high-performer’s library.Learn more here.
FOCUS Just telling friends you’re reading a book by The Urban Monk will make you sound cooler, but these lessons from Pedram Shojai will put you on track for crisper, cleaner achievement each day. A great way to clear your head for bigger things, this is a must read. Learn more here.
FIND YOUR WHY Simon Sinek continues to amaze with his grasp of the organizational mind and in this book he boils down just what your “why” can mean for higher productivity, satisfaction and achievement each day. This book is a strong intro to Sinek’s clarity of message … you will carry that meaning into your every day after reading it. Note: This is his followup to Start With Why, the book that embodied his world-famous TED Talk.
YOU HAPPIER Dr. Daniel Amen (arguably the father of better brain thinking) changed brain health forever with his use of brain SPECT imaging, revealing issues that traditional psychology couldn’t. In his book, Amen introduces the seven secrets of happiness and breaks these down into five more segments including neuroscience, biology, psychology, social aspects and spirituality. Aside from the ongoing plugs for his clinic and products, there are some useful nuggets here to boost your awareness of why happiness matters in your every moment. Note: the book also references his 30-Day Happiness Challenge.
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Understanding Brain Health
Lisa Mosconi Women’s brain health, menopause, nutrition, and Alzheimer’s prevention.
Why we like her: Science-forward without sounding alarmist.
Wendy Suzuki Neuroscience researcher focused on exercise, anxiety, learning, and neuroplasticity.
Why we like her: Makes brain science feel hopeful and actionable.
Alzheimer’s Association Research, diagnostics, caregiver support, prevention updates, and treatment information.
Why we like them: Grounded, evidence-aware, and practical.
Lifestyle & Cognitive Performance
Peter Attia Longevity, metabolic health, exercise, sleep, and prevention-focused medicine.
Why we like him: Strong interviewer and systems thinker, though we suggest balancing optimization culture (including product recommendations) with practical realism.
Huberman Lab Sleep, stress, dopamine, learning, focus, and behavioral science.
Why we like it: Useful protocols and science explanations, best consumed thoughtfully rather than obsessively.
