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The Age-Proof Brain
Improve your brain health—now and in the future.
While there’s no magic pill that will turn an aging brain into a healthy, youthful one, you are far from powerless when it comes to keeping your brain in tip-top shape. By learning how your brain works, how to keep it working optimally, and identifying changes you can start making immediately, you can drastically improve your health—immediately and in the long-term.
From Dr. Marc Milstein, known for his engaging talks on brain science, The Age-Proof Brain is a practical and accessible guide that turns cutting-edge medical research into easy-to-follow advice to help you fire on all cylinders—no matter your age.
Our power to improve brain function and reduce our risk of illness lies in the brain’s connection with the rest of the body—meaning that various lifestyle factors, such as sleep habits and environmental toxins, often have a greater impact on our health than our genes.
The Age-Proof Brain offers integrative, science-supported strategies to:
• Increase your memory
• Fight off depression
• Improve your mood
• Boost day-to-day productivity
• Ignite energy
• Prevent dementia and non-genetic Alzheimer’s
In the process, you’ll also get an entertaining guide to what’s really going on up there, how our brains are connected to our immune systems, and the surprising truth about what doctors previously got wrong about Alzheimer’s and dementia.
By the end of this book, not only will you know how to manage your lifestyle for a healthier brain, but you’ll already be living a happier and more fulfilling life.
While there’s no magic pill that will turn an aging brain into a healthy, youthful one, you are far from powerless when it comes to keeping your brain in tip-top shape. By learning how your brain works, how to keep it working optimally, and identifying changes you can start making immediately, you can drastically improve your health—immediately and in the long-term.
From Dr. Marc Milstein, known for his engaging talks on brain science, The Age-Proof Brain is a practical and accessible guide that turns cutting-edge medical research into easy-to-follow advice to help you fire on all cylinders—no matter your age.
Our power to improve brain function and reduce our risk of illness lies in the brain’s connection with the rest of the body—meaning that various lifestyle factors, such as sleep habits and environmental toxins, often have a greater impact on our health than our genes.
The Age-Proof Brain offers integrative, science-supported strategies to:
• Increase your memory
• Fight off depression
• Improve your mood
• Boost day-to-day productivity
• Ignite energy
• Prevent dementia and non-genetic Alzheimer’s
In the process, you’ll also get an entertaining guide to what’s really going on up there, how our brains are connected to our immune systems, and the surprising truth about what doctors previously got wrong about Alzheimer’s and dementia.
By the end of this book, not only will you know how to manage your lifestyle for a healthier brain, but you’ll already be living a happier and more fulfilling life.
240 pages, Kindle Edition
Published October 25, 2022
201 people are currently reading
6438 people want to read
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Displaying 1 - 30 of 116 reviews
November 2, 2022
If you have known people who have dementia, you know how painful that makes life. There is a sense of despair and helplessness which seems to set in, especially because despite years of research, progress has been minimal and slow. This book provides a good foundation to understand the causes and has solid lifestyle advice on avoiding and possibly reversing early onset of dementia.
The book starts with basic information of how our brain is organized and functions. The introduction is next followed-up with triggers for the onset of dementia – genes account for a very small fraction of the cases. There is information on recent insights on how various factors (blood pressure, sugar, gut bacteria, cholesterol, stress etc) impact the brain. It is now clear that the build-up is over several years, providing us an opportunity to take steps to better brain health. There are some interesting titbits such as the impact of feel-good comedy movies, social interaction on not only stress but also bad cholesterol! The last section includes advice on how you can ward off the disease and has details around – sleep, diet, social interaction, exercise, and mindfulness practices.
My rating: 4.25 / 5.
Thanks to Netgalley, BenBella Books and the author for a free electronic review copy.
I recently read “The End of Alzheimer's: The First Programme to Prevent and Reverse the Cognitive Decline of Dementia” by Dale E. Bredesen. There is a good amount of overlap between both books and the advice is largely similar. While “The Age-Proof Brain” has a larger context and more details on lifestyle practices and their impact, “The End of Alzheimer’s” has more details on the search for a drug, tests, diet and nutrients. So, if you would like to read both books, start with “The Age-Proof Brain” or you can skip directly to "The End of Alzheimer's".
The book starts with basic information of how our brain is organized and functions. The introduction is next followed-up with triggers for the onset of dementia – genes account for a very small fraction of the cases. There is information on recent insights on how various factors (blood pressure, sugar, gut bacteria, cholesterol, stress etc) impact the brain. It is now clear that the build-up is over several years, providing us an opportunity to take steps to better brain health. There are some interesting titbits such as the impact of feel-good comedy movies, social interaction on not only stress but also bad cholesterol! The last section includes advice on how you can ward off the disease and has details around – sleep, diet, social interaction, exercise, and mindfulness practices.
My rating: 4.25 / 5.
Thanks to Netgalley, BenBella Books and the author for a free electronic review copy.
I recently read “The End of Alzheimer's: The First Programme to Prevent and Reverse the Cognitive Decline of Dementia” by Dale E. Bredesen. There is a good amount of overlap between both books and the advice is largely similar. While “The Age-Proof Brain” has a larger context and more details on lifestyle practices and their impact, “The End of Alzheimer’s” has more details on the search for a drug, tests, diet and nutrients. So, if you would like to read both books, start with “The Age-Proof Brain” or you can skip directly to "The End of Alzheimer's".
October 16, 2022
An excellent addition to anyone's aging well arsenal.
I read few non-fiction books where I learn something new, especially in the real of health, medicine or wellness. That's not because I'm a doctor, or have any formal medical training, but because I've read thousands of medical and health -related books and textbooks over the last three decades of my life.
Ever since my teens, when someone near and dear to me passed away, I was in awe of the medical profession, and how I could better inform myself to prepare for life's ups and downs. Then, I was diagnosed with depression, and finally, an autoimmune disorder, so I decided to get my counselling designation, to see if I could help others come to terms with life's ups and downs, too.
While I've focused more on mental health in my writing and journalistic endeavours, I've always found brain health deeply intertwined with mental health -- so there are more than a few books like, "The Age-Proof Brain," on my nightstand. However, as I shared early in this review, few taught me anything new, or provided new insight that I could immediately put into practice.
Dr. Milstein has a storyteller's gift, and alongside their medical knowledge and experience, references studies (I'd yet to have heard of), effortlessly and gracefully. While the nuggets I gleaned were more useful as I moved through the book, and the storytelling stronger and more pervasive at the start, I found myself reading late into the night on several occasions - against the advice of the book. I just couldn't put it down, and for me, that's rare.
There's little I can find fault with in the book. I'd have loved a printable worksheet or checklist as some form of addendum, to take with me and review on a daily/weekly basis, but now I'm nitpicking. Highly recommended.
I read few non-fiction books where I learn something new, especially in the real of health, medicine or wellness. That's not because I'm a doctor, or have any formal medical training, but because I've read thousands of medical and health -related books and textbooks over the last three decades of my life.
Ever since my teens, when someone near and dear to me passed away, I was in awe of the medical profession, and how I could better inform myself to prepare for life's ups and downs. Then, I was diagnosed with depression, and finally, an autoimmune disorder, so I decided to get my counselling designation, to see if I could help others come to terms with life's ups and downs, too.
While I've focused more on mental health in my writing and journalistic endeavours, I've always found brain health deeply intertwined with mental health -- so there are more than a few books like, "The Age-Proof Brain," on my nightstand. However, as I shared early in this review, few taught me anything new, or provided new insight that I could immediately put into practice.
Dr. Milstein has a storyteller's gift, and alongside their medical knowledge and experience, references studies (I'd yet to have heard of), effortlessly and gracefully. While the nuggets I gleaned were more useful as I moved through the book, and the storytelling stronger and more pervasive at the start, I found myself reading late into the night on several occasions - against the advice of the book. I just couldn't put it down, and for me, that's rare.
There's little I can find fault with in the book. I'd have loved a printable worksheet or checklist as some form of addendum, to take with me and review on a daily/weekly basis, but now I'm nitpicking. Highly recommended.
October 27, 2022
Do you think you lack focus in your work? Do you often forget what you read just 5 hours ago? Do you also feel lazy even when you have had enough rest?
Well, the answer to all of these questions is just one - YES. I had been suffering from these problems but I always thought that I was the PROBLEM.
But wait! Marc says otherwise in his book, The Age-Proof Brain. The book says, our brain has an age too just like us. Okay, let me simplify.
The age on your driving license is your chronological age that is counted from the day you were born. However, your brain ages faster or slower independent of your chronological age. The reason why you forget things, the reason why you lack focus, and the reason why you feel lazy and mentally drained is maybe that your brain is aging FASTER than it should. Maybe you are just 25 but your brain is already 35 or 30 hence, declining each part of your mental capability.
But worry not! The Age-Proof Brain suggests the necessary lifestyle changes that can help us improve our mental health, making us mentally younger and healthier while also keeping possible diseases away.
I loved how detailed this book was. However, this book is no bluff but a practical approach to improving your brain health. Right from improving your sleep cycle to making you eat healthily, it has every possible solution that you are looking for.
I guess if you read this book, you wouldn’t have to watch some random hacks on Youtube about how to be productive or how not to be lazy, how to remember everything you read, or how to be more focused.
A must read book that will empower your game 🎯
Well, the answer to all of these questions is just one - YES. I had been suffering from these problems but I always thought that I was the PROBLEM.
But wait! Marc says otherwise in his book, The Age-Proof Brain. The book says, our brain has an age too just like us. Okay, let me simplify.
The age on your driving license is your chronological age that is counted from the day you were born. However, your brain ages faster or slower independent of your chronological age. The reason why you forget things, the reason why you lack focus, and the reason why you feel lazy and mentally drained is maybe that your brain is aging FASTER than it should. Maybe you are just 25 but your brain is already 35 or 30 hence, declining each part of your mental capability.
But worry not! The Age-Proof Brain suggests the necessary lifestyle changes that can help us improve our mental health, making us mentally younger and healthier while also keeping possible diseases away.
I loved how detailed this book was. However, this book is no bluff but a practical approach to improving your brain health. Right from improving your sleep cycle to making you eat healthily, it has every possible solution that you are looking for.
I guess if you read this book, you wouldn’t have to watch some random hacks on Youtube about how to be productive or how not to be lazy, how to remember everything you read, or how to be more focused.
A must read book that will empower your game 🎯
November 12, 2025
I went into this thinking it was just going to say eat more vegetables, get more exercise, and get more sleep. And yes, it does kind of say that, but it says a whole lot more. This was actually a really good book and it gave me a lot to think about. (I even asked my doctor yesterday about the blood tests he recommends on his "one page" list.) There's so much good information here that I'm thinking the library book I checked out isn't good enough and I'll probably buy a copy for myself.
January 12, 2024
I liked this author's approach to brain wellness. Vegetables. Fruit. Healthy fats. Etc. I liked that he stayed in his lane...he didn't point fingers...or villainize foods. I also appreciated the tone...it wasn't all hell fire and brimstone like so many of these health books can be. No fear mongering.
And that brings me to the narrator. He did a fabulous job and had the perfect voice for this author's message. I liked the humor as well. So 4 stars.
August 20, 2024
Thanks to social media and podcasting, a major challenge facing patients today is the increasing promulgation of poorly designed studies, which often reach the public and result in confusing and misleading headlines about the importance of one thing or another. While this book includes references to useful habits—such as diet, exercise, and continuous learning—much of its content relies heavily on anecdotal evidence, with little to no substantial explanation of how the author verifies the validity of the studies cited. I found that the book often undermines the principles of causal inference. For example, the claim that "having a better attitude correlates with a lower risk of dementia" and similar references were unconvincing and I am alarmed at their inclusion.
Read
April 3, 2025I am choosing not to give this a rating, because I find it difficult to rate informative texts. I picked this up on a whim. I don't normally seek out non-fiction books, but I have been wanting to work on my health as my forgetfulness is starting to feel more like a burden. I learned some very interesting tidbits from this but it does feel quite overwhelming.
Much of what this book discusses are preventative measures one can take to "age proof" their brain and decrease the risk of dementia. It talks about what memory is, how the brain functions and how it connects to the rest of our body along with tips for lifestyle changes. I think all of this was really great, but still felt like a lot to keep track of. Even though anxiety is a leading risk factor in early onset dementia, I couldn't help but feel anxious reading all the things I am doing wrong.
This book does encourage readers that even the smallest bit of effort can go a long way. Changing habits and mindsets is the key to long term brain boosting effects. Of course much of what is talked about in this book is not going to reverse dementia, but it tries to show ways in which one can strive to keep their brain active and healthy as they age. I do feel like I learned a lot from this book and all the ways in which things like gut health, stress, heart health, and inflammation can all play a part in our brain health. It reminds me of why I love holistic health so much. However, it can be difficult to figure out where to start when you are looking at all the moving parts and my parts all need work. This has left me with lots to ponder on.
A good read all in all. I will be taking much of what I have learned from this and applying to my daily life.
Much of what this book discusses are preventative measures one can take to "age proof" their brain and decrease the risk of dementia. It talks about what memory is, how the brain functions and how it connects to the rest of our body along with tips for lifestyle changes. I think all of this was really great, but still felt like a lot to keep track of. Even though anxiety is a leading risk factor in early onset dementia, I couldn't help but feel anxious reading all the things I am doing wrong.
This book does encourage readers that even the smallest bit of effort can go a long way. Changing habits and mindsets is the key to long term brain boosting effects. Of course much of what is talked about in this book is not going to reverse dementia, but it tries to show ways in which one can strive to keep their brain active and healthy as they age. I do feel like I learned a lot from this book and all the ways in which things like gut health, stress, heart health, and inflammation can all play a part in our brain health. It reminds me of why I love holistic health so much. However, it can be difficult to figure out where to start when you are looking at all the moving parts and my parts all need work. This has left me with lots to ponder on.
A good read all in all. I will be taking much of what I have learned from this and applying to my daily life.
January 8, 2023
An engaging and often humorous science-based perspective on brain aging and what we can do about it.
The author draws on a broad array of research, including a number of recent studies. This allows the reader to understand some details about specific research projects and get a sense of how certain findings are landed upon. Yet, relying on one-off studies is not ideal. I would've preferred that the author cited more systematic review work and chose one or two examples to highlight why there is (or isn't) consensus on this or that. A lot of the conclusions and suggestions otherwise feel a bit shaky. I'm not an expert in this area, so I suspect that there's more work out there, and the author has simply cherry-picked the best or newest or most interesting (or most familiar) of the bunch. A general science reader might not mind, but skeptical sorts and other researchers outside of these fields of study may expect more (I certainly do).
I'm also a bit frustrated that the author conflates sex/gender and speaks within the binary. Much recent work, popular and otherwise, has raised this issue for medical science specifically. We need to start being more rigorous about whether we're talking about biology or about the social side, or both. I have no idea (and to be fair perhaps the author didn't either, given the state of reporting on sex/gender in medical research) whether the research referred to female bodies or men's minds or a lifetime of certain hormones etc. Intersex and genderful folk are conspicuously absent, as well.
The writing is otherwise excellent and jovial. This is honestly one of the easiest-to-read science books I've come across in a long time. I appreciated the call-outs with more details and extra bits. And I really appreciated that the author cites sources in-text, although, as mentioned, I wish that there had been more sources cited, especially systematic reviews. I also wish there had been a lay person pronunciation guide. "Cyto-plasma-endo-citric-whata?" The author asks us to remember these terms and watch out for a lot of sneaky tricks in labels and descriptions when it comes to product marketing, but how can we? Oddly, given the chapter on memory, the author knows how hard it is for a lay person to remember such jargon. Why not put your own strategies into practice, especially in the same book? I would've liked to see a mnemonic or funny idea to help us remember terms we need to remember.
The author provides a week-long holistic guide for trying out all of the strategies and lifestyle choices to improve brain health and stave off dementia. I'm actually excited to try this out. Again, I find myself really appreciating the "how" of writing, the formatting and structure of the materials. Still, I was irked by how vegan and vegetarian diets were framed. The author overstates the warnings and difficulty about getting certain vitamins, notably omega-3, and completely misses discussing the bigger issues with these diets, namely iron and B12. By the way, a lot of vegan sources for omega-3 are missed, such as hemp seed, nutritional yeast, and seaweed. Also, this really highlighted for me how this is very much a book by an American for Americans. Most of the ingredients and recipes are nigh impossible for someone living in, say, Japan, or at least really expensive and inconvenient. The research cited seems to be by or for WEIRD (Western, Educated, Industrial, Rich, Democratic) populations, as well. (To be fair, most English work is.) I'm left wondering what I can do, not only as a vegan/vegetarian, but as someone not living in the states or even in "the West." By the way, dementia is a massive problem in Asia and there's a lot of critical work being undertaken in Japan. Maybe someone should write a book about that ... or at least include it.
I do appreciate that the author calls out the well-being research (I almost wrote "research") sector and industries, while also citing the good that gets tossed in with the bad in these domains. One thing that niggles me: the author seems to be trying to make a career out of being a science-based well-being guru at the moment. Let's not forget the notorious Drs. Oz, Wakefield, and others who seemed legit and did some things right, only to turn out very wrong in the end ... but a lot of people still listened to them, because they have the "doctor" identity attached to them. I wonder if one can make waves in a toxic and quackery-filled space like the well-being industry. I wish the author the best on this. Just be sure to stay with us on the light side of the force.
Thank you to Netgalley and BenBella Books for the advance copy.
The author draws on a broad array of research, including a number of recent studies. This allows the reader to understand some details about specific research projects and get a sense of how certain findings are landed upon. Yet, relying on one-off studies is not ideal. I would've preferred that the author cited more systematic review work and chose one or two examples to highlight why there is (or isn't) consensus on this or that. A lot of the conclusions and suggestions otherwise feel a bit shaky. I'm not an expert in this area, so I suspect that there's more work out there, and the author has simply cherry-picked the best or newest or most interesting (or most familiar) of the bunch. A general science reader might not mind, but skeptical sorts and other researchers outside of these fields of study may expect more (I certainly do).
I'm also a bit frustrated that the author conflates sex/gender and speaks within the binary. Much recent work, popular and otherwise, has raised this issue for medical science specifically. We need to start being more rigorous about whether we're talking about biology or about the social side, or both. I have no idea (and to be fair perhaps the author didn't either, given the state of reporting on sex/gender in medical research) whether the research referred to female bodies or men's minds or a lifetime of certain hormones etc. Intersex and genderful folk are conspicuously absent, as well.
The writing is otherwise excellent and jovial. This is honestly one of the easiest-to-read science books I've come across in a long time. I appreciated the call-outs with more details and extra bits. And I really appreciated that the author cites sources in-text, although, as mentioned, I wish that there had been more sources cited, especially systematic reviews. I also wish there had been a lay person pronunciation guide. "Cyto-plasma-endo-citric-whata?" The author asks us to remember these terms and watch out for a lot of sneaky tricks in labels and descriptions when it comes to product marketing, but how can we? Oddly, given the chapter on memory, the author knows how hard it is for a lay person to remember such jargon. Why not put your own strategies into practice, especially in the same book? I would've liked to see a mnemonic or funny idea to help us remember terms we need to remember.
The author provides a week-long holistic guide for trying out all of the strategies and lifestyle choices to improve brain health and stave off dementia. I'm actually excited to try this out. Again, I find myself really appreciating the "how" of writing, the formatting and structure of the materials. Still, I was irked by how vegan and vegetarian diets were framed. The author overstates the warnings and difficulty about getting certain vitamins, notably omega-3, and completely misses discussing the bigger issues with these diets, namely iron and B12. By the way, a lot of vegan sources for omega-3 are missed, such as hemp seed, nutritional yeast, and seaweed. Also, this really highlighted for me how this is very much a book by an American for Americans. Most of the ingredients and recipes are nigh impossible for someone living in, say, Japan, or at least really expensive and inconvenient. The research cited seems to be by or for WEIRD (Western, Educated, Industrial, Rich, Democratic) populations, as well. (To be fair, most English work is.) I'm left wondering what I can do, not only as a vegan/vegetarian, but as someone not living in the states or even in "the West." By the way, dementia is a massive problem in Asia and there's a lot of critical work being undertaken in Japan. Maybe someone should write a book about that ... or at least include it.
I do appreciate that the author calls out the well-being research (I almost wrote "research") sector and industries, while also citing the good that gets tossed in with the bad in these domains. One thing that niggles me: the author seems to be trying to make a career out of being a science-based well-being guru at the moment. Let's not forget the notorious Drs. Oz, Wakefield, and others who seemed legit and did some things right, only to turn out very wrong in the end ... but a lot of people still listened to them, because they have the "doctor" identity attached to them. I wonder if one can make waves in a toxic and quackery-filled space like the well-being industry. I wish the author the best on this. Just be sure to stay with us on the light side of the force.
Thank you to Netgalley and BenBella Books for the advance copy.
April 14, 2024
I liked this one so much, I’m going full boomer on it-I’ve already ordered it in print so that I can highlight the #%*$ outta it and keep it on my bedside. The advice was really well-presented with lots of humor and clarity. There’s so many “how to age” books out there, but few rival this one’s great combination of evidence-based advice presented in such an accessible and engaging manner. Great job by Milstein.
January 28, 2023
Netflix announced to its employees that their biggest competitor was sleep. They begin the next episode before the credits roll so that just one more episode turns into the entire season before sunrise.
Scientists asked Buddhist monks how many hours of meditation the monks did to get to the happy brain state and found that the answer was 34 thousand hours. That is 11 and a half years of meditating 8 hours a day.
Breathe in kindness. Breathe out anxiety
25 minutes a day shows drops in cortisol levels after just three days.
People who consistently took the stairs had younger looking brains
A ten minute workout boosted brain regions involved in focus and problem solving.
10,000 steps was started by a marketing agency in Japan looking to sell pedometers!
7500 steps per day is the target. Any more does not give a significant difference in health benefits.
Forget the number. Just WALK.
Scientists asked Buddhist monks how many hours of meditation the monks did to get to the happy brain state and found that the answer was 34 thousand hours. That is 11 and a half years of meditating 8 hours a day.
Breathe in kindness. Breathe out anxiety
25 minutes a day shows drops in cortisol levels after just three days.
People who consistently took the stairs had younger looking brains
A ten minute workout boosted brain regions involved in focus and problem solving.
10,000 steps was started by a marketing agency in Japan looking to sell pedometers!
7500 steps per day is the target. Any more does not give a significant difference in health benefits.
Forget the number. Just WALK.
December 7, 2023
Great information about your brain and all the things you can do to take care of it. He quotes a lot of recent studies. Nothing surprising. Sleep. Exercise (especially walking). Meditation. Good nutrition (more plants, more fish, less refined carbs). Learning new things. Having fun. Loving connection. Being outside. Everything you'd expect to have a healthy life will make sure you have a healthy brain that is less susceptible to dementia. Did make me wish I knew how to find good salmon that isn't farm-raised. I need more wild-caught fish in my life!
December 1, 2023
The Age-Proof Brain is a very easy guidebook to follow to keep and improve your brain health based on various research and learnings. Marc Milstein has a great storytelling ability to make this topic engaging, fun and easy to read. I don't think there were huge revelations (unless you're completely new to this topic), but I liked how it was systematized and very easy to follow as well as actionable.
Some thoughts to follow:
* Brain health is your body health - your gut, your teeth, your blood pressure etc impacts how your brain does now and in the future.
* Get natural light as soon as you wake up either by a small walk outside or even just from the window. In general, getting natural light and fresh air every day is important.
* Sleep is essential for the brain to flush out toxins and keep the brain healthy. Make your bedroom completely pitch black for proper sleep and keep the same sleep schedule throughout the week.
* Eat food that perishes (aka less additives and preservatives) and make your plate a rainbow (aka as colorful with different vegetables as possible). Your brain is what you feed it.
* Keep connected to other people. Loneliness has the same impact on mortality as heavy smoking. Actually talking to people (instead of texting) is better.
* Walking is the best kind of exercise for your brain health and even short walks throughout the day add up and are beneficial. Also, the 10k steps was invented by a marketing agency. 7500 steps per day is the target. Any more does not give a significant difference in health benefits.
* Having fun is essential for your brain. Make sure to laugh and dance to keep your brain happy.
And in the end, every effort and every new and positive habit matters for your brain. Eating healthier foods, being more active, shutting off your devices and no screen time, proper and regular sleep all sum up to a healthier and younger brain.
The book even ends with a printable 7-day brain health challenge that schedules your days with optimal meals and activities to improve your health. It also has a second appendix with a list of things to test with your doctor to evaluate your brain health.
So a very practical guidebook for your brain.
Some thoughts to follow:
* Brain health is your body health - your gut, your teeth, your blood pressure etc impacts how your brain does now and in the future.
* Get natural light as soon as you wake up either by a small walk outside or even just from the window. In general, getting natural light and fresh air every day is important.
* Sleep is essential for the brain to flush out toxins and keep the brain healthy. Make your bedroom completely pitch black for proper sleep and keep the same sleep schedule throughout the week.
* Eat food that perishes (aka less additives and preservatives) and make your plate a rainbow (aka as colorful with different vegetables as possible). Your brain is what you feed it.
* Keep connected to other people. Loneliness has the same impact on mortality as heavy smoking. Actually talking to people (instead of texting) is better.
* Walking is the best kind of exercise for your brain health and even short walks throughout the day add up and are beneficial. Also, the 10k steps was invented by a marketing agency. 7500 steps per day is the target. Any more does not give a significant difference in health benefits.
* Having fun is essential for your brain. Make sure to laugh and dance to keep your brain happy.
And in the end, every effort and every new and positive habit matters for your brain. Eating healthier foods, being more active, shutting off your devices and no screen time, proper and regular sleep all sum up to a healthier and younger brain.
The book even ends with a printable 7-day brain health challenge that schedules your days with optimal meals and activities to improve your health. It also has a second appendix with a list of things to test with your doctor to evaluate your brain health.
So a very practical guidebook for your brain.
January 27, 2025
This is a solid read. Very easy to read quickly. Thorough. Sites lots of evidence based research-key when you are looking at the human body. If you want to be open to natural, holistic approaches while not ignoring evidence based scientific research, this is a good book for you. Bottom line-your entire body (not just your brain) is affected by what we eat, what we do physically, how we engage our brain, where we live, what we breathe, how we engage nature, how we engage technology etc. The info in this book extends beyond just the brain. You won’t learn about coffee enemas or pharmacy remedies for Alzheimer’s. You will mainly learn about tried and true habits that science proves will improve your health from brain function to heart function to psychological well-being. A quick, easy and thorough read.
October 10, 2025
Your brain doesn’t have to grow old—even if the rest of you does. The Age-Proof Brain is absolutely phenomenal—one of those rare books that can genuinely change how you live every single day. Marc Milstein takes complex science and makes it instantly usable, giving you real tools to sharpen focus, boost energy, and protect memory for decades to come. His insights on sleep, stress, and lifestyle are gold—simple, powerful, and backed by research that actually sticks. I’ve already started using several of his ideas, and they work. Inspiring, practical, and packed with aha moments. I’d give this book a 10 if I could.
September 30, 2025
This is extremely basic stuff. Even so, I learned a couple things. The rest was a nice, simple refresher. Also, the author has a good sense of humor. I appreciated all the jokes that were slipped in.
June 21, 2023
My family has a history of Alzheimers, which led me to learn about what I can do to prevent me from getting it. While I might not be able to prevent Alzheimers, through this book I learned what I can do to slow its progression.
December 14, 2024
a lot of good stuff. not quite what i was expecting and seemed a bit off topic sometimes but would recommend.
October 24, 2023
Discover actionable strategies to build up brain resilience with the book 'The Age-Proof Brain,' an insightful guide to healthy ageing.
While ageing is an inevitable part of the life journey, the prospect of preserving our mental faculties and ensuring a vibrant, healthy brain well into our twilight years is a shared aspiration. The concept that a healthy brain is the cornerstone of graceful ageing has garnered significant attention in recent years, drawing the focus of researchers, medical professionals, and individuals alike.
In this review, we will explore the book ‘The Age-Proof Brain’ by Dr. Marc Milstein. This work promises to provide insights, practical advice, and evidence-based strategies to help readers maintain resilient brain health as they navigate the later stages of life.
Author’s background
Marc Milstein holds a Ph.D. in Biological Chemistry and a Bachelor of Science in Molecular, Cellular, and Developmental Biology, both earned at UCLA.
His research portfolio spans various fields, including genetics, cancer biology, and neuroscience, with his work appearing in numerous reputable scientific journals. He is recognised for his ability to dissect and analyse the most recent research findings, often quoted in popular media outlets such as USA Today, HuffPost, and Weight Watchers magazine. Dr. Milstein has also made television appearances, where he elucidates the latest scientific breakthroughs that have a positive impact on our daily lives.
What is the book about?
‘The Age-Proof Brain’ by Marc Milstein offers a comprehensive guide to understanding and maintaining optimal brain health as we age. The author highlights that the development of brain issues occurs over several years, offering us an opportunity to take proactive steps to protect our brain health.
The book is divided into three parts. Part 1 explores the basics of brain health, covering topics such as brain structures, cells, immune system connections, the heart-brain connection, and the gut-brain connection. Dr Milstein also explains key aspects of memory and how they relate to brain ageing.
Part 2 delves into the problems associated with an ageing brain, including memory loss, various forms of dementia, insulin resistance, brain injury, and mental disorders.
In Part 3, Dr. Milstein offers actionable strategies to age-proof our brains. This includes insights on improving sleep quality, managing stress through meditation and mindfulness, the benefits of exercise, and dietary choices that support brain health. The book also emphasises the importance of social interaction and environmental awareness in maintaining brain health.
Throughout the book, readers are treated to fascinating tidbits, such as the impact of feel-good comedy movies and social interaction on stress and cholesterol levels. Overall, ‘The Age-Proof Brain’ serves as an informative and practical resource for anyone interested in the fundamentals of maintaining a healthy brain as they age.
Five key takeaways from ‘The Age-Proof Brain’
1. Quality sleep is crucial for long-term brain health
“…it is not only the number of hours of sleep you get but also how effective those hours are.”
Sleep plays a crucial role in maintaining both physical and mental health, and the quality of sleep matters as much as the quantity. In the chapter ‘Sleep: It’s Not Just the Number of Hours,’ Dr. Milstein emphasises that poor sleep is not just about feeling tired but is linked to various diseases and conditions, including diabetes, heart disease, depression, anxiety, cancer, obesity, Alzheimer’s, and dementia. Sleep difficulties can disrupt our circadian rhythm, which regulates mood, metabolism, energy, and hormone release.
The book explains the sleep cycle, highlighting three stages: light sleep, deep sleep, and REM sleep. It underscores the importance of effective deep sleep, the phase in which the brain detoxifies and the body repairs itself. Insufficient deep sleep can accelerate ageing and contribute to memory and immune system problems. REM sleep, the dreaming phase, is crucial for memory consolidation, as it reinforces new connections and prunes old ones. Small adjustments, like exposure to natural light in the morning, can help return the brain to its natural rhythms and can have a significant impact on sleep quality and overall health.
2. To optimise brain function, the right balance of stress is essential
Stress is a complex phenomenon with both positive and negative effects on the brain and body. While excessive stress can have detrimental impacts, some stress can be beneficial. Beneficial stress, manageable and momentary, can motivate and focus the brain, as well as play a role in cleaning up the brain’s waste and toxins. Stress can also help in growing new brain cells in the hippocampus. However, chronic and prolonged stress can lead to health issues such as chronic inflammation, memory problems, mood changes, depression, anxiety, and even dementia due to the release of cortisol. Achieving the right balance of stress for optimal brain and immune system function is essential.
Managing stress and fostering happiness are key to achieving this balance. Meditation and other mindfulness exercises, such as mindful eating, mindful walks, or engaging in a mindful hobby, can train the brain to focus on the present, reduce stress, and improve overall well-being.
3. Regular exercise improves brain function and reduces the risk of cognitive disease
Regular exercise has profound benefits for the brain, akin to a miracle drug. Exercise improves heart health, lowers blood pressure, and enhances metabolism, hormone regulation, and neurochemical balance. Additionally, it increases grey matter in the brain, vital for memory. Exercise fosters improved communication between brain cells, leading to better mood, happiness, and cognitive performance. Studies show that exercise can slow memory decline and reduce dementia risk, with even small changes, like taking the stairs instead of escalators, having positive effects. While too much exercise can be counterproductive, around 120 minutes of moderate exercise per week is recommended for optimal brain health. Intense workouts boost neurotransmitters, making them beneficial for mental health, and even walking for just 30 minutes a day can significantly lower dementia risk.
4. Social interactions keep the brain healthy and prevent the negative effects of loneliness
Regular social interaction, such as participating in dinner parties or social events, plays a vital role in preserving memory and overall mental and physical health for individuals over fifty-five. Loneliness, which can be as detrimental as smoking or worse than obesity, is linked to an increased risk of heart disease, Alzheimer’s disease, depression, anxiety, high blood pressure, stroke, and premature death. Loneliness also affects decision-making, attention, and cognitive abilities, and accelerates brain ageing. Meaningful relationships can counteract the negative effects of loneliness.
5. Your brain is what you feed it with
Diet plays a crucial role in brain health, and a Mediterranean-style diet is often recommended for its benefits. It includes fruits, vegetables, nuts, whole grains, fish, and healthy fats like olive oil, reducing the risk of conditions like Alzheimer’s. Combining elements of the Mediterranean and DASH diets further lowers Alzheimer’s risk. The author cites various studies that prove that specific foods like pears, olive oil, and kale have been linked to decreased risk of cognitive disease. Seafood consumption supports memory, while combining processed meats with starchy carbs may raise dementia risk. Overall, the book encourages readers to adopt a balanced approach to their diet, with a focus on healthy fats, proteins, and fibre-rich foods.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides an excellent, evidence-based summary of the current science regarding healthy ageing of the brain.
• Offers lots of tips about minor lifestyle changes that can be made to increase brain health.
• Well-written, often humorous, and quite accessible to the general reader.
Weaknesses:
• The book is more suited for individuals who are less informed about health topics or specifically concerned about dementia, potentially limiting its appeal to those already well-versed in health-related information.
Best quotes from ‘The Age-Proof Brain’
“There is more to sleep than just rest. For one thing, lack of sleep also throws off our circadian rhythm, our internal body clock that orchestrates aspects of health such as mood, metabolism, energy, and hormone release.”
“Those who had four drinks a day had a brain that appeared about ten years older than their chronological age.”
“Negative and positive mood states can influence the immune system, and vice versa. For instance, increased levels of certain types of pro-inflammatory cytokines can increase the risk of mood disorders and depression. On the other side of the coin, positive mood states are typically associated with a balanced immune system – but as the rugby study shows, even so-called negative moods can be good for health at times.”
Final takeaway
‘The Age-Proof Brain’ by Dr. Marc Milstein offers an invaluable guide to understanding and preserving optimal brain health, especially as we age. Dr. Milstein, with his extensive background in biological chemistry and research, provides a wealth of evidence-based insights in an accessible and reader-friendly manner. While it may not appeal to those already well-versed in health topics, it serves as an enlightening read for people new to the topic and interested in maintaining a healthy brain as they age. Whether you are concerned about dementia or simply looking to improve your overall brain health, this book is a valuable addition to your reading list.
While ageing is an inevitable part of the life journey, the prospect of preserving our mental faculties and ensuring a vibrant, healthy brain well into our twilight years is a shared aspiration. The concept that a healthy brain is the cornerstone of graceful ageing has garnered significant attention in recent years, drawing the focus of researchers, medical professionals, and individuals alike.
In this review, we will explore the book ‘The Age-Proof Brain’ by Dr. Marc Milstein. This work promises to provide insights, practical advice, and evidence-based strategies to help readers maintain resilient brain health as they navigate the later stages of life.
Author’s background
Marc Milstein holds a Ph.D. in Biological Chemistry and a Bachelor of Science in Molecular, Cellular, and Developmental Biology, both earned at UCLA.
His research portfolio spans various fields, including genetics, cancer biology, and neuroscience, with his work appearing in numerous reputable scientific journals. He is recognised for his ability to dissect and analyse the most recent research findings, often quoted in popular media outlets such as USA Today, HuffPost, and Weight Watchers magazine. Dr. Milstein has also made television appearances, where he elucidates the latest scientific breakthroughs that have a positive impact on our daily lives.
What is the book about?
‘The Age-Proof Brain’ by Marc Milstein offers a comprehensive guide to understanding and maintaining optimal brain health as we age. The author highlights that the development of brain issues occurs over several years, offering us an opportunity to take proactive steps to protect our brain health.
The book is divided into three parts. Part 1 explores the basics of brain health, covering topics such as brain structures, cells, immune system connections, the heart-brain connection, and the gut-brain connection. Dr Milstein also explains key aspects of memory and how they relate to brain ageing.
Part 2 delves into the problems associated with an ageing brain, including memory loss, various forms of dementia, insulin resistance, brain injury, and mental disorders.
In Part 3, Dr. Milstein offers actionable strategies to age-proof our brains. This includes insights on improving sleep quality, managing stress through meditation and mindfulness, the benefits of exercise, and dietary choices that support brain health. The book also emphasises the importance of social interaction and environmental awareness in maintaining brain health.
Throughout the book, readers are treated to fascinating tidbits, such as the impact of feel-good comedy movies and social interaction on stress and cholesterol levels. Overall, ‘The Age-Proof Brain’ serves as an informative and practical resource for anyone interested in the fundamentals of maintaining a healthy brain as they age.
Five key takeaways from ‘The Age-Proof Brain’
1. Quality sleep is crucial for long-term brain health
“…it is not only the number of hours of sleep you get but also how effective those hours are.”
Sleep plays a crucial role in maintaining both physical and mental health, and the quality of sleep matters as much as the quantity. In the chapter ‘Sleep: It’s Not Just the Number of Hours,’ Dr. Milstein emphasises that poor sleep is not just about feeling tired but is linked to various diseases and conditions, including diabetes, heart disease, depression, anxiety, cancer, obesity, Alzheimer’s, and dementia. Sleep difficulties can disrupt our circadian rhythm, which regulates mood, metabolism, energy, and hormone release.
The book explains the sleep cycle, highlighting three stages: light sleep, deep sleep, and REM sleep. It underscores the importance of effective deep sleep, the phase in which the brain detoxifies and the body repairs itself. Insufficient deep sleep can accelerate ageing and contribute to memory and immune system problems. REM sleep, the dreaming phase, is crucial for memory consolidation, as it reinforces new connections and prunes old ones. Small adjustments, like exposure to natural light in the morning, can help return the brain to its natural rhythms and can have a significant impact on sleep quality and overall health.
2. To optimise brain function, the right balance of stress is essential
Stress is a complex phenomenon with both positive and negative effects on the brain and body. While excessive stress can have detrimental impacts, some stress can be beneficial. Beneficial stress, manageable and momentary, can motivate and focus the brain, as well as play a role in cleaning up the brain’s waste and toxins. Stress can also help in growing new brain cells in the hippocampus. However, chronic and prolonged stress can lead to health issues such as chronic inflammation, memory problems, mood changes, depression, anxiety, and even dementia due to the release of cortisol. Achieving the right balance of stress for optimal brain and immune system function is essential.
Managing stress and fostering happiness are key to achieving this balance. Meditation and other mindfulness exercises, such as mindful eating, mindful walks, or engaging in a mindful hobby, can train the brain to focus on the present, reduce stress, and improve overall well-being.
3. Regular exercise improves brain function and reduces the risk of cognitive disease
Regular exercise has profound benefits for the brain, akin to a miracle drug. Exercise improves heart health, lowers blood pressure, and enhances metabolism, hormone regulation, and neurochemical balance. Additionally, it increases grey matter in the brain, vital for memory. Exercise fosters improved communication between brain cells, leading to better mood, happiness, and cognitive performance. Studies show that exercise can slow memory decline and reduce dementia risk, with even small changes, like taking the stairs instead of escalators, having positive effects. While too much exercise can be counterproductive, around 120 minutes of moderate exercise per week is recommended for optimal brain health. Intense workouts boost neurotransmitters, making them beneficial for mental health, and even walking for just 30 minutes a day can significantly lower dementia risk.
4. Social interactions keep the brain healthy and prevent the negative effects of loneliness
Regular social interaction, such as participating in dinner parties or social events, plays a vital role in preserving memory and overall mental and physical health for individuals over fifty-five. Loneliness, which can be as detrimental as smoking or worse than obesity, is linked to an increased risk of heart disease, Alzheimer’s disease, depression, anxiety, high blood pressure, stroke, and premature death. Loneliness also affects decision-making, attention, and cognitive abilities, and accelerates brain ageing. Meaningful relationships can counteract the negative effects of loneliness.
5. Your brain is what you feed it with
Diet plays a crucial role in brain health, and a Mediterranean-style diet is often recommended for its benefits. It includes fruits, vegetables, nuts, whole grains, fish, and healthy fats like olive oil, reducing the risk of conditions like Alzheimer’s. Combining elements of the Mediterranean and DASH diets further lowers Alzheimer’s risk. The author cites various studies that prove that specific foods like pears, olive oil, and kale have been linked to decreased risk of cognitive disease. Seafood consumption supports memory, while combining processed meats with starchy carbs may raise dementia risk. Overall, the book encourages readers to adopt a balanced approach to their diet, with a focus on healthy fats, proteins, and fibre-rich foods.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides an excellent, evidence-based summary of the current science regarding healthy ageing of the brain.
• Offers lots of tips about minor lifestyle changes that can be made to increase brain health.
• Well-written, often humorous, and quite accessible to the general reader.
Weaknesses:
• The book is more suited for individuals who are less informed about health topics or specifically concerned about dementia, potentially limiting its appeal to those already well-versed in health-related information.
Best quotes from ‘The Age-Proof Brain’
“There is more to sleep than just rest. For one thing, lack of sleep also throws off our circadian rhythm, our internal body clock that orchestrates aspects of health such as mood, metabolism, energy, and hormone release.”
“Those who had four drinks a day had a brain that appeared about ten years older than their chronological age.”
“Negative and positive mood states can influence the immune system, and vice versa. For instance, increased levels of certain types of pro-inflammatory cytokines can increase the risk of mood disorders and depression. On the other side of the coin, positive mood states are typically associated with a balanced immune system – but as the rugby study shows, even so-called negative moods can be good for health at times.”
Final takeaway
‘The Age-Proof Brain’ by Dr. Marc Milstein offers an invaluable guide to understanding and preserving optimal brain health, especially as we age. Dr. Milstein, with his extensive background in biological chemistry and research, provides a wealth of evidence-based insights in an accessible and reader-friendly manner. While it may not appeal to those already well-versed in health topics, it serves as an enlightening read for people new to the topic and interested in maintaining a healthy brain as they age. Whether you are concerned about dementia or simply looking to improve your overall brain health, this book is a valuable addition to your reading list.
September 21, 2025
Below are my notes for Littler Books. I hope you find them helpful.
1. A healthy, younger brain has more volume and connections between brain cells, while an older brain shrinks and loses functionality, but a person's brain age and chronological age are not the same.
a. "Significant cognitive problems are not a normal consequence of aging."
b. SuperAgers are people over 80 who have the cognitive function of people decades younger.
2. The brain creates a massive number of connections (synapses) in early childhood and then prunes unneeded ones to strengthen critical skills and form one's personality.
a. "Anytime you learn something new...you make a connection between brain cells."
3. Lifestyle modifications and continuous learning can make the brain younger.
a. "It is estimated that a third of all the current cases of dementia could have been prevented by changes in lifestyle."
4. A healthy immune system is essential for brain health. An aging immune system can become overactive or underactive, increasing the risk for conditions like dementia, depression, and heart disease.
5. The brain has its own cleaning system (glymphatic system) connected to the immune system. This system uses fluid from the spinal cord to wash away brain trash and toxins during deep sleep.
a. During deep sleep, the brain shrinks to about 65% of its normal size, squeezing out waste to be flushed away.
6. The immune system relies on a balance between "killer" and "peacekeeper" cells. Killer (pro-inflammatory) cells fight invaders, while peacekeeper (anti-inflammatory) cells calm the attack. An imbalance leads to chronic inflammation.
7. An unbalanced immune system directly harms the brain. It can fail to remove waste, or it can mistakenly attack brain tissue, leading to conditions like Alzheimer's and depression.
a. "If you manage the immune system, you de-age the brain."
8. Heart health and brain health are linked. The brain requires about 20% of the oxygen pumped by the heart to function and survive.
a. "Without a healthy heart it is virtually impossible to have a healthy, youthful brain."
9. Conditions like heart disease, high blood pressure, and high cholesterol significantly increase the risk for dementia, depression, and anxiety.
a. "Coronary heart disease is associated with a 40 percent increased risk of dementia."
10. Seven key health metrics impact both the heart and brain. These are cholesterol, blood pressure, heart rate, blood sugar, homocysteine, smoking, and weight.
a. High LDL (bad) cholesterol is associated with plaque buildup in the arteries of both the heart and the brain.
b. A resting heart rate of 80 beats per minute or higher was correlated with a 55% greater risk of dementia.
11. People with a positive attitude have better heart health and a lower risk of dementia.
a. "Optimists tend to live longer, with a 50 to 70 percent greater chance of reaching the age of eighty-five."
12. Your gut is a second brain and constantly communicates with the brain. This explains why emotions can cause stomach issues and gut health can impact mood.
13. Trillions of bacteria in the gut help digest food, regulate the immune system, produce vitamins, and influence cravings and mood.
14. The gut produces the vast majority of the body's serotonin, a key neurotransmitter for regulating emotions.
15. Experiments transferring gut bacteria between mice changed their personalities. Shy mice became adventurous, and vice versa.
16. An unhealthy microbiome allows toxins and waste to enter the bloodstream, causing systemic inflammation that can damage the brain and is linked to Alzheimer's, Parkinson's, and depression.
17. Memory formation involves three stages: focus, short-term memory, and long-term memory.
18. Short-term memory is held in the hippocampus for only 7-20 seconds. To convert a short-term memory into long-term, the brain must be convinced the information is important through focused attention and rehearsal.
a. "The next time you meet someone and you want to remember their name, imagine yourself writing their name on their forehead...In the seven to ten seconds it takes...you have convinced your brain this person's name is worth it."
19. Long-term memories are stored in fragments across different regions of the brain. Recalling a memory involves reassembling these pieces.
20. Memory can be improved by engaging multiple parts of the brain. For example, saying information out loud stores it in both the speech and auditory centers.
a. "The more places [memories] are stored, the more places there will be to access later..."
21. "Dementia is a set of symptoms that includes memory loss, having trouble making decisions, and personality changes...Alzheimer's is a specific disease that causes dementia."
22. A significant number of dementia cases are reversible. Dementia caused by medication side effects, infections, hormonal imbalances, or vitamin deficiencies can often be treated.
23. Only 1-5% of Alzheimer's cases are caused by deterministic genes. For the majority, lifestyle choices can significantly lower the risk, even for those with a genetic predisposition.
24. Insulin resistance and diabetes are overlooked risk factors for brain aging.
a. Excess sugar is toxic to the brain and is linked to dementia and depression.
b. "Untreated diabetes raises the risk of developing Alzheimer's by 65 percent."
c. Over 90% of people with prediabetes are unaware they have it.
d. Diabetes risk is influenced by diet, sleep, pollution, and genetics. It can be managed and sometimes reversed through lifestyle changes and medications.
25. Chronic inflammation is a primary driver of accelerated aging. It shortens the protective caps on our chromosomes called telomeres.
26. Chronic stress leads to a constant release of cortisol, which fuels inflammation.
27. The inflammation following a brain injury can cause long-term damage and disrupt the brain's cleaning process.
28. Positive emotions can reduce inflammation. One study found that watching comedies for 30 minutes a day led to lower stress hormones and a 66% decrease in inflammatory markers.
29. Mental health disorders (e.g., depression, anxiety, bipolar disorder) significantly accelerate brain aging.
30. Underlying inflammation or autoimmune conditions can be a root cause of mental health issues. For example, autoimmune thyroiditis is often misdiagnosed as depression or menopause in middle-aged women.
31. Deep and REM sleep are vital for cleaning the brain, repairing the body, and consolidating memories.
a. "...it is not only the number of hours of sleep you get but also how effective those hours are."
32. The body's internal brain clock is regulated by light and darkness. To improve sleep, it's critical to get natural sunlight in the morning and be in the dark at night.
33. Good habits can improve sleep. For example, establish a consistent routine, take a warm bath 90 minutes before bed, and write down worries to get them out of your head.
34. Short bursts of stress can motivate, focus the brain, and activate cellular cleanup processes. It is chronic, unmanaged stress that is damaging.
35. Mindfulness can help manage chronic stress. It strengthens the prefrontal cortex, the part of the brain that regulates stress response.
a. “Mindfulness places the brain in the present moment and asks that whatever feeling the person has in this moment is looked at from a place of acceptance.”
36. Just like a muscle, the brain pathways for positive emotions can be strengthened through repetition. Techniques like practicing gratitude and self-compassion can retrain the brain to be less reactive to stress.
a. "If we practice being in positive mood states, we strengthen the connections for positive mood states, and we get better at being positive."
37. Exercise is one of the most powerful ways to protect and improve brain function. It improves heart health, balances the immune system, and can increase brain volume.
a. "A study published in Neurology...found that women who were classified as highly physically fit at fifty years old were 90 percent less likely to develop dementia."
38. Even small, consistent amounts of exercise provide significant brain benefits. The goal should be around 120 minutes of moderate exercise per week.
a. Walking has been shown to increase the size of the hippocampus and lower dementia risk.
39. To make exercise a habit, try CARS: use a Cue (like placing shoes by the door), keeping the Action simple (like walking in place during TV ads), finding a Reward (making it fun), and having Support (a workout buddy).
40. Loneliness increases inflammation and the risk of dementia by 40%.
a. "Loneliness has the same impact on mortality as smoking fifteen cigarettes a day."
41. Loneliness is determined by the quality, not quantity, of relationships. It is the feeling of lacking closeness, which can occur even when surrounded by people.
42. Untreated hearing loss is a major risk factor for dementia, as it can lead to social isolation and under-stimulation of the brain.
a. "People with mild untreated hearing loss are twice as likely to develop dementia than those without hearing loss."
43. A Mediterranean-style diet is one of the best for brain health. This diet is rich in fruits, vegetables, fish, healthy fats, and whole grains. It's anti-inflammatory and supports a healthy gut microbiome.
44. Prioritize healthy fats, diverse proteins, and fiber-rich foods. Omega-3 fats (from fish and nuts) are crucial for brain cells. Fiber (prebiotics) feeds the good bacteria in your gut.
45. Avoid foods that promote inflammation and feed bad bacteria. This includes processed foods, fast food, and especially added sugars, which are often hidden under dozens of different names on ingredient labels.
a. "If you see [high-fructose corn syrup] listed on food packaging, drop the package and run."
46. Get nutrients from whole foods rather than supplements. Probiotic supplements are generally ineffective for healthy people, but probiotic-rich fermented foods like yogurt and kimchi are effective.
47. Exposure to environmental pollutants is an underreported risk factor for brain disease. Our air, water, and food can contain toxins that cause inflammation and damage the brain.
a. Air pollution is a direct threat to brain health. Living near major roads is linked to a higher risk of dementia, as tiny pollutant particles can enter the brain and trigger inflammation. This risk can be reduced by spending time in green spaces like parks.
b. Eating non-fried, low-mercury fish rich in omega-3s can protect the brain from the effects of air pollution. Broccoli sprouts help the body excrete toxic chemicals.
c. Endocrine-disrupting chemicals (EDCs) in plastics and household products should be minimized. Avoid plastics with recycling codes 3, 6, and 7, avoid microwaving in plastic, and choose "green" cleaning products.
48. Learn new and challenging things to keep the brain young. It triggers the release of norepinephrine, a chemical that helps clean out brain trash.
49. To learn effectively, you must eliminate distractions and be in deep focus. Even the presence of a smartphone can reduce cognitive capacity.
50. Use techniques like the Pomodoro method -- periods (20 minutes) of intense focus followed by short breaks (5 minutes), to train your brain's focus muscle.
51. To remember more, engage multiple brain regions. Try saying things aloud, creating visual and emotional associations, and drawing what you're trying to learn.
52. The key to creativity and innovation is a cycle of deep focus followed by complete relaxation.
1. A healthy, younger brain has more volume and connections between brain cells, while an older brain shrinks and loses functionality, but a person's brain age and chronological age are not the same.
a. "Significant cognitive problems are not a normal consequence of aging."
b. SuperAgers are people over 80 who have the cognitive function of people decades younger.
2. The brain creates a massive number of connections (synapses) in early childhood and then prunes unneeded ones to strengthen critical skills and form one's personality.
a. "Anytime you learn something new...you make a connection between brain cells."
3. Lifestyle modifications and continuous learning can make the brain younger.
a. "It is estimated that a third of all the current cases of dementia could have been prevented by changes in lifestyle."
4. A healthy immune system is essential for brain health. An aging immune system can become overactive or underactive, increasing the risk for conditions like dementia, depression, and heart disease.
5. The brain has its own cleaning system (glymphatic system) connected to the immune system. This system uses fluid from the spinal cord to wash away brain trash and toxins during deep sleep.
a. During deep sleep, the brain shrinks to about 65% of its normal size, squeezing out waste to be flushed away.
6. The immune system relies on a balance between "killer" and "peacekeeper" cells. Killer (pro-inflammatory) cells fight invaders, while peacekeeper (anti-inflammatory) cells calm the attack. An imbalance leads to chronic inflammation.
7. An unbalanced immune system directly harms the brain. It can fail to remove waste, or it can mistakenly attack brain tissue, leading to conditions like Alzheimer's and depression.
a. "If you manage the immune system, you de-age the brain."
8. Heart health and brain health are linked. The brain requires about 20% of the oxygen pumped by the heart to function and survive.
a. "Without a healthy heart it is virtually impossible to have a healthy, youthful brain."
9. Conditions like heart disease, high blood pressure, and high cholesterol significantly increase the risk for dementia, depression, and anxiety.
a. "Coronary heart disease is associated with a 40 percent increased risk of dementia."
10. Seven key health metrics impact both the heart and brain. These are cholesterol, blood pressure, heart rate, blood sugar, homocysteine, smoking, and weight.
a. High LDL (bad) cholesterol is associated with plaque buildup in the arteries of both the heart and the brain.
b. A resting heart rate of 80 beats per minute or higher was correlated with a 55% greater risk of dementia.
11. People with a positive attitude have better heart health and a lower risk of dementia.
a. "Optimists tend to live longer, with a 50 to 70 percent greater chance of reaching the age of eighty-five."
12. Your gut is a second brain and constantly communicates with the brain. This explains why emotions can cause stomach issues and gut health can impact mood.
13. Trillions of bacteria in the gut help digest food, regulate the immune system, produce vitamins, and influence cravings and mood.
14. The gut produces the vast majority of the body's serotonin, a key neurotransmitter for regulating emotions.
15. Experiments transferring gut bacteria between mice changed their personalities. Shy mice became adventurous, and vice versa.
16. An unhealthy microbiome allows toxins and waste to enter the bloodstream, causing systemic inflammation that can damage the brain and is linked to Alzheimer's, Parkinson's, and depression.
17. Memory formation involves three stages: focus, short-term memory, and long-term memory.
18. Short-term memory is held in the hippocampus for only 7-20 seconds. To convert a short-term memory into long-term, the brain must be convinced the information is important through focused attention and rehearsal.
a. "The next time you meet someone and you want to remember their name, imagine yourself writing their name on their forehead...In the seven to ten seconds it takes...you have convinced your brain this person's name is worth it."
19. Long-term memories are stored in fragments across different regions of the brain. Recalling a memory involves reassembling these pieces.
20. Memory can be improved by engaging multiple parts of the brain. For example, saying information out loud stores it in both the speech and auditory centers.
a. "The more places [memories] are stored, the more places there will be to access later..."
21. "Dementia is a set of symptoms that includes memory loss, having trouble making decisions, and personality changes...Alzheimer's is a specific disease that causes dementia."
22. A significant number of dementia cases are reversible. Dementia caused by medication side effects, infections, hormonal imbalances, or vitamin deficiencies can often be treated.
23. Only 1-5% of Alzheimer's cases are caused by deterministic genes. For the majority, lifestyle choices can significantly lower the risk, even for those with a genetic predisposition.
24. Insulin resistance and diabetes are overlooked risk factors for brain aging.
a. Excess sugar is toxic to the brain and is linked to dementia and depression.
b. "Untreated diabetes raises the risk of developing Alzheimer's by 65 percent."
c. Over 90% of people with prediabetes are unaware they have it.
d. Diabetes risk is influenced by diet, sleep, pollution, and genetics. It can be managed and sometimes reversed through lifestyle changes and medications.
25. Chronic inflammation is a primary driver of accelerated aging. It shortens the protective caps on our chromosomes called telomeres.
26. Chronic stress leads to a constant release of cortisol, which fuels inflammation.
27. The inflammation following a brain injury can cause long-term damage and disrupt the brain's cleaning process.
28. Positive emotions can reduce inflammation. One study found that watching comedies for 30 minutes a day led to lower stress hormones and a 66% decrease in inflammatory markers.
29. Mental health disorders (e.g., depression, anxiety, bipolar disorder) significantly accelerate brain aging.
30. Underlying inflammation or autoimmune conditions can be a root cause of mental health issues. For example, autoimmune thyroiditis is often misdiagnosed as depression or menopause in middle-aged women.
31. Deep and REM sleep are vital for cleaning the brain, repairing the body, and consolidating memories.
a. "...it is not only the number of hours of sleep you get but also how effective those hours are."
32. The body's internal brain clock is regulated by light and darkness. To improve sleep, it's critical to get natural sunlight in the morning and be in the dark at night.
33. Good habits can improve sleep. For example, establish a consistent routine, take a warm bath 90 minutes before bed, and write down worries to get them out of your head.
34. Short bursts of stress can motivate, focus the brain, and activate cellular cleanup processes. It is chronic, unmanaged stress that is damaging.
35. Mindfulness can help manage chronic stress. It strengthens the prefrontal cortex, the part of the brain that regulates stress response.
a. “Mindfulness places the brain in the present moment and asks that whatever feeling the person has in this moment is looked at from a place of acceptance.”
36. Just like a muscle, the brain pathways for positive emotions can be strengthened through repetition. Techniques like practicing gratitude and self-compassion can retrain the brain to be less reactive to stress.
a. "If we practice being in positive mood states, we strengthen the connections for positive mood states, and we get better at being positive."
37. Exercise is one of the most powerful ways to protect and improve brain function. It improves heart health, balances the immune system, and can increase brain volume.
a. "A study published in Neurology...found that women who were classified as highly physically fit at fifty years old were 90 percent less likely to develop dementia."
38. Even small, consistent amounts of exercise provide significant brain benefits. The goal should be around 120 minutes of moderate exercise per week.
a. Walking has been shown to increase the size of the hippocampus and lower dementia risk.
39. To make exercise a habit, try CARS: use a Cue (like placing shoes by the door), keeping the Action simple (like walking in place during TV ads), finding a Reward (making it fun), and having Support (a workout buddy).
40. Loneliness increases inflammation and the risk of dementia by 40%.
a. "Loneliness has the same impact on mortality as smoking fifteen cigarettes a day."
41. Loneliness is determined by the quality, not quantity, of relationships. It is the feeling of lacking closeness, which can occur even when surrounded by people.
42. Untreated hearing loss is a major risk factor for dementia, as it can lead to social isolation and under-stimulation of the brain.
a. "People with mild untreated hearing loss are twice as likely to develop dementia than those without hearing loss."
43. A Mediterranean-style diet is one of the best for brain health. This diet is rich in fruits, vegetables, fish, healthy fats, and whole grains. It's anti-inflammatory and supports a healthy gut microbiome.
44. Prioritize healthy fats, diverse proteins, and fiber-rich foods. Omega-3 fats (from fish and nuts) are crucial for brain cells. Fiber (prebiotics) feeds the good bacteria in your gut.
45. Avoid foods that promote inflammation and feed bad bacteria. This includes processed foods, fast food, and especially added sugars, which are often hidden under dozens of different names on ingredient labels.
a. "If you see [high-fructose corn syrup] listed on food packaging, drop the package and run."
46. Get nutrients from whole foods rather than supplements. Probiotic supplements are generally ineffective for healthy people, but probiotic-rich fermented foods like yogurt and kimchi are effective.
47. Exposure to environmental pollutants is an underreported risk factor for brain disease. Our air, water, and food can contain toxins that cause inflammation and damage the brain.
a. Air pollution is a direct threat to brain health. Living near major roads is linked to a higher risk of dementia, as tiny pollutant particles can enter the brain and trigger inflammation. This risk can be reduced by spending time in green spaces like parks.
b. Eating non-fried, low-mercury fish rich in omega-3s can protect the brain from the effects of air pollution. Broccoli sprouts help the body excrete toxic chemicals.
c. Endocrine-disrupting chemicals (EDCs) in plastics and household products should be minimized. Avoid plastics with recycling codes 3, 6, and 7, avoid microwaving in plastic, and choose "green" cleaning products.
48. Learn new and challenging things to keep the brain young. It triggers the release of norepinephrine, a chemical that helps clean out brain trash.
49. To learn effectively, you must eliminate distractions and be in deep focus. Even the presence of a smartphone can reduce cognitive capacity.
50. Use techniques like the Pomodoro method -- periods (20 minutes) of intense focus followed by short breaks (5 minutes), to train your brain's focus muscle.
51. To remember more, engage multiple brain regions. Try saying things aloud, creating visual and emotional associations, and drawing what you're trying to learn.
52. The key to creativity and innovation is a cycle of deep focus followed by complete relaxation.
April 19, 2025
Need to get this one in physical format so I can highlight and take notes. Audio was good but hard to retain this one without some notes.
November 19, 2022
This book will help you in;
+ improving your memory
+ reducing the risk of anxiety and depression
+ forming healthy habits to supercharge your brain
+ improving your memory
+ reducing the risk of anxiety and depression
+ forming healthy habits to supercharge your brain
December 29, 2022
This audiobook is packed with everything about the brain. With that in mind, listening to this book is best handled in small doses.
Unfortunately, the local library does not own this book in hard copy and I was at 81% when my allotted borrow time ran out.
The condensed version: eat your fruits 🍎 and veggies 🥗, consider becoming a follower of the Mediterranean diet. Eat fatty fish at least once a week (salmon, mackerel, etc). Turn off electronics an hour before turning in for the night and get adequate sleep. Exercise 120 minutes a week (walking etc.). Voila, the odds of developing dementia are lessened.
Unfortunately, the local library does not own this book in hard copy and I was at 81% when my allotted borrow time ran out.
The condensed version: eat your fruits 🍎 and veggies 🥗, consider becoming a follower of the Mediterranean diet. Eat fatty fish at least once a week (salmon, mackerel, etc). Turn off electronics an hour before turning in for the night and get adequate sleep. Exercise 120 minutes a week (walking etc.). Voila, the odds of developing dementia are lessened.
September 1, 2023
Tons of relatable and timely information and practical approaches in improving brain health / to age proof our brains. Great writing with storytelling arrangements. Great choice of narrative to top it off.
July 26, 2024
This book was very engaging and fascinating. I learned a lot about my body and how to better care for it. I specifically wanted to know how sleep impacts my brain and body and there was great information that wasn’t just interesting, it was motivating. Knowledge is power.
Read
September 16, 202486: The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia by Marc Milstein, PhD
This was a fascinating and inspirational book...and I listened to it...and may even do so again before returning it, as it is so full of interesting details that I surely did not catch them all as well the first time as I might a second.
Milstein has a PhD...and is not prescribing any sort of medical advice. He is very thoughtfully sharing, rather, ideas for things any single one of us can do to improve our own situations, ultimately advocating what I have always felt to be pertinent: never stop learning, and never resign yourself to thinking that "this" whatever "this" is, is as good as things will get. Every single one of us can make some sort of positive change TODAY that will make not only today but lots of tomorrows better...in terms of our own personal brain and body health.
Rather than getting on a pedestal of one particular cause--diet, exercise, meditation, vitamin supplements, puzzles--Milstein addresses a vast number of possibilities, dabbling in a number of pots of gold each of us can reach.
Some highlights I noted, though, include Milstein's suggestion (as I've heard others mention as well) of a one-page document of important things to address with your physician at your annual physical (mine is tomorrow!) to include lab tests and other questions you might ask, including having your homocysteine level checked. What I have researched further on my own is that this is a pricey lab test and may not necessarily indicate too much, specifically. But I still learned about it all--and at all--by reading this book and can absolutely still discuss this with my doctor tomorrow. And further, this is part of a discussion (in this book) of addressing a homocysteine deficiency by enjoying foods that are rich in B vitamins (and then lists them) and/or considering supplements.
There is also great direction for handling the people who, let's just blatantly say, drive you nuts (this is an especially troubling...umm...season). Milstein suggests thinking about them very directly and focusing on the things you DO like or love about those people instead, all in the name of optimism being far, far, healthier for your brain and your heart...than letting it all get to you and/or being pessimistic. Yes...this is hard. But our guts and our hearts and our brains are also on similar wiring, and we can mess with any of the three by messing poorly with one of them.
Milstein lists five healthy foods to eat regularly. I could say read the book to find out...or just share for your consideration here that they are: fatty fish like salmon, avocado, nuts, blueberries, cruciferous vegetables like broccoli...and maybe add capers and/or red onions (different from white or yellow in valuable healthy qualities).
And I really appreciated the sound way in which he addressed alcohol, as it IS confusing. He--like Dr. Zorba Paster of Wisconsin Public Radio--values the Mediterranean diet. That diet advocates the consumption of red wine, for its benefits. That red wine, of course, includes alcohol, and everything we know about alcohol use these days suggests moderation or full elimination. Soooo...this, too, is discussed. But like everything Milstein shares, he shows all of the sides of the arguments --if on a concise level--and opens it all for the reader's individual consideration, inspiring further independent research and not dictating a blinders-on and tunneled approach. But he thus opens the doors to very important topics for your own personal consideration.
Finally, the overall direction is to learn and/or do something new each and every day, keep opening yourself to new and different ideas and possibilities. Try new things. Ultimately, he says...and this just may be my very favorite direction of the entire book, as with it I so heartily agree: take dance lessons and/or dance.
I thoroughly feel that everyone gains strength and understanding and inspiration/motivation toward true self-understanding and self-improvement by reading this book. It is a really, really good one!
This was a fascinating and inspirational book...and I listened to it...and may even do so again before returning it, as it is so full of interesting details that I surely did not catch them all as well the first time as I might a second.
Milstein has a PhD...and is not prescribing any sort of medical advice. He is very thoughtfully sharing, rather, ideas for things any single one of us can do to improve our own situations, ultimately advocating what I have always felt to be pertinent: never stop learning, and never resign yourself to thinking that "this" whatever "this" is, is as good as things will get. Every single one of us can make some sort of positive change TODAY that will make not only today but lots of tomorrows better...in terms of our own personal brain and body health.
Rather than getting on a pedestal of one particular cause--diet, exercise, meditation, vitamin supplements, puzzles--Milstein addresses a vast number of possibilities, dabbling in a number of pots of gold each of us can reach.
Some highlights I noted, though, include Milstein's suggestion (as I've heard others mention as well) of a one-page document of important things to address with your physician at your annual physical (mine is tomorrow!) to include lab tests and other questions you might ask, including having your homocysteine level checked. What I have researched further on my own is that this is a pricey lab test and may not necessarily indicate too much, specifically. But I still learned about it all--and at all--by reading this book and can absolutely still discuss this with my doctor tomorrow. And further, this is part of a discussion (in this book) of addressing a homocysteine deficiency by enjoying foods that are rich in B vitamins (and then lists them) and/or considering supplements.
There is also great direction for handling the people who, let's just blatantly say, drive you nuts (this is an especially troubling...umm...season). Milstein suggests thinking about them very directly and focusing on the things you DO like or love about those people instead, all in the name of optimism being far, far, healthier for your brain and your heart...than letting it all get to you and/or being pessimistic. Yes...this is hard. But our guts and our hearts and our brains are also on similar wiring, and we can mess with any of the three by messing poorly with one of them.
Milstein lists five healthy foods to eat regularly. I could say read the book to find out...or just share for your consideration here that they are: fatty fish like salmon, avocado, nuts, blueberries, cruciferous vegetables like broccoli...and maybe add capers and/or red onions (different from white or yellow in valuable healthy qualities).
And I really appreciated the sound way in which he addressed alcohol, as it IS confusing. He--like Dr. Zorba Paster of Wisconsin Public Radio--values the Mediterranean diet. That diet advocates the consumption of red wine, for its benefits. That red wine, of course, includes alcohol, and everything we know about alcohol use these days suggests moderation or full elimination. Soooo...this, too, is discussed. But like everything Milstein shares, he shows all of the sides of the arguments --if on a concise level--and opens it all for the reader's individual consideration, inspiring further independent research and not dictating a blinders-on and tunneled approach. But he thus opens the doors to very important topics for your own personal consideration.
Finally, the overall direction is to learn and/or do something new each and every day, keep opening yourself to new and different ideas and possibilities. Try new things. Ultimately, he says...and this just may be my very favorite direction of the entire book, as with it I so heartily agree: take dance lessons and/or dance.
I thoroughly feel that everyone gains strength and understanding and inspiration/motivation toward true self-understanding and self-improvement by reading this book. It is a really, really good one!
December 30, 2022
This book describes how one can age-proof the brain by learning need-to-know brain health information in three parts.
Part 1 covers basics on brain 101 relating to the brain aging ...
(a) Brain structures, cells (neuron, dendrite, glial, axon), connections (to hold memories), brain trash (plaques, tangles).
(b) Relation with the immune system ... lymphatic system (clean up the brain trash during sleep time), balance of inflammatory & anti-inflammatory cells activities prevents wrongful attack of brain or memory loss.
(c) Heart-Brain connection ... cardiovascular system issues (cholesterol, blood pressure, heart rate, blood sugar, homocysteine, smoking, weight) lead to poor blood flow to the brain.
(d) Gut-Brain connection ... gut bacteria's neurotransmitters and chemicals out of balance may cause inflammation and immune system issues.
(e) Key aspects of memory ... sensory register (better focus/attention with higher dopamine release by brain), short-term memory in hippocampus (seven-second rule), long-term memory (encode and store memories in various connections in different parts of the brain).
Part 2 covers problems of an aging brain ...
(a) Memory loss
(b) Dementia (vascular, mixed, Lewy Body, Parkinson's), Alzheimer's
(c) Insulin Resistance, Prediabetes, Diabetes
(d) Brain injury and inflammation
(e) Mental disorders (anxiety, depression, bipolar disorder)
Part 3 covers how to age-proof our brain ...
(a) Sleep cycles (light, deep and REM) ... ways to help and improve quality of the deep sleep cycle, which is the anti-aging, regenerating and rejuvenating body repair phase where the brain trash cleaning occurs.
(b) Manage stress ... ways to boost happiness by means of meditation and mindfulness etc.
(c) Exercise for enhanced metabolism, regulates hormones and balances neuro chemicals, also supports a healthy immune system and heart.
(d) Attention to our diet with what foods to avoid; what brain-healthy food to choose on fats, proteins, fruits, vegetables and grains; and information about supplements.
(e) Other areas to age-proof the brain include avoiding loneliness; being mindful of our environment; and cross-train our brain with exercises.
Part 1 covers basics on brain 101 relating to the brain aging ...
(a) Brain structures, cells (neuron, dendrite, glial, axon), connections (to hold memories), brain trash (plaques, tangles).
(b) Relation with the immune system ... lymphatic system (clean up the brain trash during sleep time), balance of inflammatory & anti-inflammatory cells activities prevents wrongful attack of brain or memory loss.
(c) Heart-Brain connection ... cardiovascular system issues (cholesterol, blood pressure, heart rate, blood sugar, homocysteine, smoking, weight) lead to poor blood flow to the brain.
(d) Gut-Brain connection ... gut bacteria's neurotransmitters and chemicals out of balance may cause inflammation and immune system issues.
(e) Key aspects of memory ... sensory register (better focus/attention with higher dopamine release by brain), short-term memory in hippocampus (seven-second rule), long-term memory (encode and store memories in various connections in different parts of the brain).
Part 2 covers problems of an aging brain ...
(a) Memory loss
(b) Dementia (vascular, mixed, Lewy Body, Parkinson's), Alzheimer's
(c) Insulin Resistance, Prediabetes, Diabetes
(d) Brain injury and inflammation
(e) Mental disorders (anxiety, depression, bipolar disorder)
Part 3 covers how to age-proof our brain ...
(a) Sleep cycles (light, deep and REM) ... ways to help and improve quality of the deep sleep cycle, which is the anti-aging, regenerating and rejuvenating body repair phase where the brain trash cleaning occurs.
(b) Manage stress ... ways to boost happiness by means of meditation and mindfulness etc.
(c) Exercise for enhanced metabolism, regulates hormones and balances neuro chemicals, also supports a healthy immune system and heart.
(d) Attention to our diet with what foods to avoid; what brain-healthy food to choose on fats, proteins, fruits, vegetables and grains; and information about supplements.
(e) Other areas to age-proof the brain include avoiding loneliness; being mindful of our environment; and cross-train our brain with exercises.
April 15, 2023
This is a non-fiction book about strategies you can use to prevent or slow the onset of the age-related deterioration of your brain by American writer Dr Marc Milstein. The author is not a medical doctor, but his PhD is in biological chemistry and MSc in molecular biology offer relevant knowledge to support his presentation. I have a degree in psychology and have studied dementia, so I was already familiar with the terms and apart from a couple of the physiological characteristics of the brain that have only been discovered recently, nothing really surprised me and none of his strategies were new. Basically, the best way to ensure the durability of your brain into old age is to do traditionally healthy things throughout your life: eat a good diet, get regular exercise, sleep properly, have friends, read books rather than social media, and learn new skills. Do these regularly and it’s like an investment in a bank that pays off as you get older.
Even without my education, surely it’s obvious that this would be the way keep your brain in good shape as you age? Apparently not, because the author acknowledges that many people seem to think that there’s some kind of miracle treatment available. Perhaps the best thing to note about Milstein’s book is that his simple, non-medical solution has now been substantiated by an extensive body of research on an increasingly aged population. Unfortunately he waters down the seriousness of his message with frequent dad jokes. I don’t know what he’s trying to do with that, but it’s quite distracting and a relatively common style in health advice today aimed at a general readership. Apparently teaching good health is not enough in modern publishing. You have to be “entertaining” as well.
If you know nothing about the brain, then this book will probably be insightful. If you’re worried about aging, you might find some good advice. But there are no miracles and certainly no cures. Just live as healthy as you can, and you’ll have a better time of it as you get older.
Even without my education, surely it’s obvious that this would be the way keep your brain in good shape as you age? Apparently not, because the author acknowledges that many people seem to think that there’s some kind of miracle treatment available. Perhaps the best thing to note about Milstein’s book is that his simple, non-medical solution has now been substantiated by an extensive body of research on an increasingly aged population. Unfortunately he waters down the seriousness of his message with frequent dad jokes. I don’t know what he’s trying to do with that, but it’s quite distracting and a relatively common style in health advice today aimed at a general readership. Apparently teaching good health is not enough in modern publishing. You have to be “entertaining” as well.
If you know nothing about the brain, then this book will probably be insightful. If you’re worried about aging, you might find some good advice. But there are no miracles and certainly no cures. Just live as healthy as you can, and you’ll have a better time of it as you get older.
August 25, 2023
Millstein, a physician, explains the current state of knowledge about brain health, with specific and pretty detailed advice on how to preserve it. In all likelihood, you’ve already heard about a lot of it — get enough sleep, exercise, stay socially engaged, don’t get fat or do things that promote chronic diseases like diabetes or coronary heart disease, all of which affect your brain. He makes an interesting case for the importance of inflammation, a recent culprit in medical research, as well as for maintaining a healthy microbiome, another popular health trope (the new smoking, as they say). The tone of the book is a bit uneven, and most attempts at humor fall flat. It’s probably not as successful as an audiobook (which is how I read it), since there are examples I wanted to re-read (tough in this format), and there is also a device of “one page to take to your next doctor’s appointment) that really needs to be in print — this is not the author’s fault, of course, but it did make the whole thing less compelling for me. I guess I’d be more inclined to recommend this book to someone who doesn’t already follow health news very carefully and is worried about dementia in particular, neither of which apply to me. But it provides a lot of good information, provides a ton of examples and straightforward advice (rather than detailed analysis of the latest research, for example), and is clearly written for a non-professional. It’s a good digest of helpful stuff, more of a topline than a deep dive.
Grade: B+
Grade: B+
February 10, 2023
I have to admit, I come to this book with a confirmation bias: I believe in common sense, science based approaches to good health.
This book is a nice summary, that lists 12 steps (not the AA ones :-) to making sure you enjoy the best possible brain as you age. The steps are listed by the author at both the beginning and the end of the book:
– Get good sleep.
– Challenge you brain often, for example learn a new language. Learn something new every day.
– Look after mental well-being
– Staying socially active: Strong healthy social connections.
– Looking after your hearing: Sensory deprivation is bad for the brain.
– Eating a balanced diet: Meditarrenan or possibly vegetarian or Keto, but most of all stay away from processed food and sugar.
– Staying physically active: Walk everyday 30 minutes or more.
– Quitting smoking, or don't smoke.
– Drinking responsibly, or don't drink.
– Keeping a healthy level of cholesterol to prevent heart strokes which can severely impact the brain.
– Maintaining healthy blood pressure
– Managing diabetes as well as possible
The book then goes at length in explaining why the above 12 points make sense given the current knowledge we have on brain science, food, health and fitness and environmental agents.
I finished the book, which means that even though, there are things I may disagree, the info and presentation was engaging for me to finish this one.
This book is a nice summary, that lists 12 steps (not the AA ones :-) to making sure you enjoy the best possible brain as you age. The steps are listed by the author at both the beginning and the end of the book:
– Get good sleep.
– Challenge you brain often, for example learn a new language. Learn something new every day.
– Look after mental well-being
– Staying socially active: Strong healthy social connections.
– Looking after your hearing: Sensory deprivation is bad for the brain.
– Eating a balanced diet: Meditarrenan or possibly vegetarian or Keto, but most of all stay away from processed food and sugar.
– Staying physically active: Walk everyday 30 minutes or more.
– Quitting smoking, or don't smoke.
– Drinking responsibly, or don't drink.
– Keeping a healthy level of cholesterol to prevent heart strokes which can severely impact the brain.
– Maintaining healthy blood pressure
– Managing diabetes as well as possible
The book then goes at length in explaining why the above 12 points make sense given the current knowledge we have on brain science, food, health and fitness and environmental agents.
I finished the book, which means that even though, there are things I may disagree, the info and presentation was engaging for me to finish this one.
August 6, 2023
This book is a decent discussion of lifestyle and environmental factors that increase or decrease the risk of dementia. I flatter myself in thinking that I already do most of the things recommended here. I keep physically and mentally active. I am always looking to learn new things. I have strong positive relationships with my wife and children. I live in a polluted big city, but in the least polluted part of town. I don't smoke or drink. I get regular physicals and take the meds that my doctors recommend. So my mind will stay razor sharp to the end. Right? But then, of course, there are some things recommended here that I don't do or perhaps don't do as well as I should. We don't need to get into the specifics there. I can try to change those things and maybe I will or maybe I won't. We'll see. In any case, I really hope that I don't develop dementia. Chronic pain is horrible, but I'd rather have chronic pain than develop significant memory problems or lose my abilities to think and learn. I'd still find a way to have joy in my life, but I'd lose some of my favorite things in life that I can do without getting off of my couch.
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