The Genius Life 558: The 5 Brain Health Habits That May Prevent Dementia, According to a Neurologist | Majid Fotuhi, MD PhD
Mar 16, 2026
Majid Fotuhi, neurologist and author focused on preventative neurology, shares lifestyle-based strategies to protect cognition. He covers five core pillars: fitness, sleep, nutrition, stress management and brain training. Short practical tactics include walking targets, sleep optimization, specific brain-friendly foods, and how to stack small habits for big long-term gains.
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Slow Breathing May Lower Brain Amyloid
- Slow breathing/HRV biofeedback reduces amyloid levels in a randomized study.
- Fotuhi explains slow breathing boosts vagal tone, lowers cortisol, increases blood flow and connections, affecting brain-cleaning.
Prioritise Sleep To Support Brain Cleaning
- Improve sleep to boost the brain's nightly 'garbage collection' and reduce damage.
- Fotuhi: reduce stress, avoid afternoon caffeine, exercise, and keep bedroom dark/quiet to protect rinsing mechanisms.
Train The Brain But Pair It With Healthy Habits
- Brain training increases networks and cognitive reserve but must accompany healthy lifestyle to meaningfully reduce dementia risk.
- Fotuhi: learning languages or piano builds synapses; half-hour training alone won't offset sleep apnea, stress, or junk diet.
