Patrick Holford: Simple Wisdom for a Healthy Life How I Reversed Pre-Dementia
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Feb 13, 2026 Dr Bill Wilson, a family physician with 40+ years who reversed his own mild cognitive impairment. He discusses MRI shrinkage, cutting alcohol, targeted diet (Mediterranean/keto lean), omega-3s and B vitamins, exercise, MCTs and supplements, hearing aids, sauna and lifestyle shifts that helped restore cognition. Short, practical neuroscience and lifestyle strategies are the focus.
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Daily Exercise For Brain Preservation
- Exercise daily with a mix of cardio and resistance training for 30–90 minutes to support brain and body.
- Bill exercises seven days a week, swims, walks, and lifts weights and credits exercise with preserving his function.
Mediterranean + MCT For Brain Fuel
- Follow a Mediterranean-leaning, lower-carb diet with intermittent fasting and MCT oil to supply ketones.
- Bill uses two tablespoons of MCT oil each morning, limits carbs, and practises a 6–8 hour eating window.
Ultra‑Processed Foods Drive 'Carb Syndrome'
- Ultra‑processed foods can trigger a brain-driven syndrome that increases carb cravings and fat storage.
- Bill labels this pattern 'carb syndrome' linking brain dysfunction and excessive fat independent of calorie intake.
