Kwik Brain with Jim Kwik Brain Nutrition Expert | The Foods That Protect Memory, Focus, and Longevity
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Apr 13, 2026 
Max Lugavere, health and science journalist and bestselling author focused on nutrition and brain health. He explores how everyday foods shape memory, focus, mood, and dementia risk. Short, evidence-driven takes cover ultra-processed foods, the protective role of protein and animal nutrients, DHA and leafy greens for vision and cognition, creatine and phosphatidylcholine, and practical tips on water, air, and toxin reduction.
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Ultra-Processed Foods Dramatically Raise Alzheimer Risk
- Ultra-processed foods dominate modern diets and are linked to over 30 negative health outcomes including diabetes, cardiovascular disease, depression, and Alzheimer's.
- A study found every 10% increase in ultra-processed food intake raised Alzheimer's risk by about 25% (hazard ratio 1.25).
Prioritize Protein To Protect Muscle And Metabolism
- Prioritize dietary protein because it's the most satiating macronutrient and has a high thermic effect, helping weight loss and maintenance.
- Protein preserves skeletal muscle, improving glucose disposal and protecting metabolic and brain health as you age.
Animal Protein Supplies Brain-Supporting Nutrients
- Animal-source protein provides nutrients (creatine, B12, zinc, selenium) important for brain health and may be mildly protective versus plant protein.
- Creatine, found only in animal foods, is linked to better cognition and showed promise in a small Alzheimer's pilot study.