Mark Bell's Power Project You’re Quietly Increasing Your Risk of Alzheimer’s (It Starts Decades Before You Notice)
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Apr 6, 2026 
Max Lugavere, health and science communicator focused on brain health and nutrition, explains how Alzheimer’s risk builds decades before symptoms. He discusses body composition, metabolic health, and why visceral fat matters. He highlights skill-based exercise, sleep and the glymphatic system, diet concerns like ultra-processed foods and seed oils, and practical prevention strategies including strength, protein, and social engagement.
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Boxing Improved Cognition But Increased Risk For APOE4 Carrier
- Max tried boxing for its cognitive demand but quit after head impacts because he carries one APOE4 allele.
- He noticed better cognitive challenge during training but stopped due to increased head‑injury risk with APOE4.
Cognitive Reserve Gives You More To Lose
- Cognitive reserve functions like a buffer: more reserve means more cognitive decline tolerated before symptoms appear.
- Activities that repeatedly challenge the brain (learning languages, instruments, complex sports) build this reserve over time.
Skip Ultra Processed Foods And Seed Oils
- Avoid ultra-processed foods and seed-oil–heavy products; prioritize whole foods to limit uncertain long-term effects of excess linoleic acid.
- Cook at home and choose unprocessed animal foods like eggs and steak to reduce exposure to refined seed oils.