Cognitive Decline Expert: The Disease That Starts in Your 30s but Kills You in Your 70s

The podcast explores the critical role of exercise and lifestyle choices in preventing Alzheimer's disease, particularly in women. It highlights that Alzheimer's, often starting in one's 30s, is largely preventable through lifestyle adjustments rather than genetics. The discussion emphasizes resistance training, especially for leg strength, and high-intensity aerobic activity to enhance cognitive reserve and cardiovascular health. It cautions against excessive social media use due to its reliance on short dopamine hits, and advocates for handwriting and reading to preserve cognitive functions. The guest underscores the importance of monitoring blood pressure and considering hormone replacement therapy for women during perimenopause to mitigate brain glucose metabolism decline. Creatine supplementation is also recommended for its neuroprotective and energy-boosting benefits.

Outlines

Part 1: Alzheimer's Basics and Brain Health

Part 2: Physical Training for Cognitive Longevity

Part 3: Hormones, Biology, and Women's Health

Part 4: Sleep, Supplements, and Nutrition

Part 5: Testing, Willpower, and Cognitive Function

Part 6: Personal Mission and Reflections

Part 7: Closing

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The Diary Of A CEO with Steven Bartlett

Part 1: Alzheimer's Basics and Brain Health

Creatine, Alzheimer's Prevention, and the Preventable Nature of the Disease

Understanding Alzheimer's: Genetics, Dementia, and Brain Changes

Building Cognitive Reserve: Exercise, Reading, and the Detrimental Effects of Social Media

Part 2: Physical Training for Cognitive Longevity

Resistance Training, Myokines, and the Importance of Leg Strength

Aerobic Training, Heart Health, and the Benefits of Zone 5 Exercise

Part 3: Hormones, Biology, and Women's Health

Blood Pressure, Blood-Brain Barrier, and the Impact of Menopause on Women's Brain Health

Hormone Replacement Therapy, Amyloid Beta, and Tau Protein

Part 4: Sleep, Supplements, and Nutrition

Sleep Deprivation, Glymphatic System, and Strategies for Better Sleep

Adaptogens, Omega-3 Fatty Acids, and Vitamin D for Brain Health

The Power of Creatine: Benefits, Dosage, and Addressing Common Concerns

Part 5: Testing, Willpower, and Cognitive Function

Health Testing, Processing Speed, and Hand-Eye Coordination Exercises

The Anterior Mid-Cingulate Cortex: Willpower, Challenges, and Brain Rot

Part 6: Personal Mission and Reflections

Women's Health, Societal Pressures, and the Passion Behind the Research

Career, Success, and the Importance of Preserving Memories

Part 7: Closing

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Outro

Cognitive Decline Expert: The Disease That Starts in Your 30s but Kills You in Your 70s

The Diary Of A CEO with Steven Bartlett

Part 1: Alzheimer's Basics and Brain Health

00:30Creatine, Alzheimer's Prevention, and the Preventable Nature of the Disease

Creatine, Alzheimer's Prevention, and the Preventable Nature of the Disease

05:04Understanding Alzheimer's: Genetics, Dementia, and Brain Changes

Understanding Alzheimer's: Genetics, Dementia, and Brain Changes

09:06Building Cognitive Reserve: Exercise, Reading, and the Detrimental Effects of Social Media

Building Cognitive Reserve: Exercise, Reading, and the Detrimental Effects of Social Media

Part 2: Physical Training for Cognitive Longevity

14:17Resistance Training, Myokines, and the Importance of Leg Strength

Resistance Training, Myokines, and the Importance of Leg Strength

25:31Aerobic Training, Heart Health, and the Benefits of Zone 5 Exercise

Aerobic Training, Heart Health, and the Benefits of Zone 5 Exercise

Part 3: Hormones, Biology, and Women's Health

35:50Blood Pressure, Blood-Brain Barrier, and the Impact of Menopause on Women's Brain Health

Blood Pressure, Blood-Brain Barrier, and the Impact of Menopause on Women's Brain Health

47:27Hormone Replacement Therapy, Amyloid Beta, and Tau Protein

Hormone Replacement Therapy, Amyloid Beta, and Tau Protein

Part 4: Sleep, Supplements, and Nutrition

59:07Sleep Deprivation, Glymphatic System, and Strategies for Better Sleep

Sleep Deprivation, Glymphatic System, and Strategies for Better Sleep

1:07:26Adaptogens, Omega-3 Fatty Acids, and Vitamin D for Brain Health

Adaptogens, Omega-3 Fatty Acids, and Vitamin D for Brain Health

1:14:51The Power of Creatine: Benefits, Dosage, and Addressing Common Concerns

The Power of Creatine: Benefits, Dosage, and Addressing Common Concerns

Part 5: Testing, Willpower, and Cognitive Function

1:27:56Health Testing, Processing Speed, and Hand-Eye Coordination Exercises

Health Testing, Processing Speed, and Hand-Eye Coordination Exercises

1:35:05The Anterior Mid-Cingulate Cortex: Willpower, Challenges, and Brain Rot

The Anterior Mid-Cingulate Cortex: Willpower, Challenges, and Brain Rot

Part 6: Personal Mission and Reflections

1:43:55Women's Health, Societal Pressures, and the Passion Behind the Research

Women's Health, Societal Pressures, and the Passion Behind the Research

1:53:22Career, Success, and the Importance of Preserving Memories

Career, Success, and the Importance of Preserving Memories

Part 7: Closing

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2:05:43Outro

Outro