How to Prevent Alzheimer's and Protect Your Brain and How to Get Smarter at Any Age with Dr. Majid Fotuhi

·1 hr 21 min·5 clips

Just one night of no sleep raises amyloid levels, but walking 10,000 steps a day halves your Alzheimer's risk.

Host Chase Chewning interviews Dr. Majid Fotuhi, a neurologist and adjunct professor at Johns Hopkins, about preventing Alzheimer's and enhancing brain health. Dr. Fotuhi begins by reframing Alzheimer's not as a singular disease but as a 'soup' of problems including amyloid plaques, tau tangles, inflammation, reduced blood flow, and lifestyle factors. He emphasizes that many components are treatable, contrasting with decades of focus solely on plaques and tangles. The conversation explores the chicken-or-egg relationship between plaques and lifestyle, with Dr. Fotuhi distinguishing early-onset Alzheimer's (primarily genetic) from late-onset (heavily influenced by lifestyle). He shares compelling research: one night of sleep loss can increase amyloid levels, and walking 10,000 steps daily cuts Alzheimer's risk by 50%. A Chicago study found those on a Mediterranean diet had brains 18 years younger in plaque burden. Dr. Fotuhi ranks exercise as the most critical pillar, detailing how it boosts mitochondria, grows new neurons in the hippocampus, and enhances the glymphatic system. He discusses mild cognitive impairment (MCI), noting that 84% of his MCI patients improved with a personalized five-pillar program, and half showed hippocampus growth on MRI. The episode covers the importance of sleep, nutrition, stress management, and cognitive training, warning against quick diagnoses and highlighting treatable issues like hearing loss. Dr. Fotuhi advises starting with small, sustainable habit changes and using tools like his Brain Fitness Calculator. The dialogue also touches on supplements, AI's impact on cognition, and the value of boredom for creativity. Dr. Fotuhi concludes by linking brain health to overall happiness and taking ownership of one's well-being.

As heard by us

A practical conversation about brain aging, sleep, movement, and sustainable everyday habits.

Alzheimer's disease comes through here as a broad, interlocking process rather than one tidy pathology, which gives the episode a useful practical frame for thinking about brain aging. Dr.

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Why you'd press play

You want a brain-health reset that starts with 20 minutes, half a plate of fries, and patience.

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