This document tries to answer the following question: if you want to delay/prevent cognitive decline, what should you be doing on a daily basis?
The following protocol addresses this question. It is organized by category, with recommendations identified by emojis and bold font.
The protocol is organized by estimated impact, drawing primarily from Dr. Richard Isaacson (preventative neurologist) and Dr. Peter Attia (physician who studies the science of extending healthspan and lifespan), with support from peer-reviewed research.
Dr. Peter Attia and Dr. Richard Isaacson consider exercise the most effective way to protect against cognitive decline.[1][2][3]
đź’Ş Even a little bit helps: walking 3-5k steps per day is associated with slower cognitive decline[4]; according to Dr. Peter Attia going from zero exercise to 90 minutes per week of physical activity is associated with a 14% reduction in all-cause mortality[5] and going from zero to 180 minutes of optimal exercise is associated with an almost 50% reduction[6]
💪 More is better: in general, higher levels of regular exercise are associated with better cognitive outcomes[7]; a large study suggests that grip strength (excellent proxy for overall strength) was strongly and inversely associated with incidence of dementia and there there is no upper limit to relationship (greater someone’s grip strength, the lower their risk of dementia)[2][8]; a large study suggests that cardiorespiratory fitness is inversely associated with long-term mortality with no observed upper limit of benefit[9]
💪 Mix zone 2, HIIT/VO2 max, strength training: a meta analysis performed by Dr. Peter Attia suggests that the most effective types of exercise for delaying/preventing cognitive decline are aerobic, resistance, and mind-body or “multi-component” exercises[6]
See Appendix > Exercise Detail for additional information.
Sources:
[1] How to Save Your Brain From Cognitive Decline - Dr Peter Attia (5/17/2023)
[2] Outlive (Chapter 9: Chasing Memory) (4/4/2022)
[3] Ask a Brain Doctor Live Q&A with Richard Isaacson, MD + Max Lugavere (50:30; 9/10/2025)
[4] Physical activity as a modifiable risk factor in preclinical Alzheimer’s disease (11/3/2025)
[5] Outlive (Chapter 11: Exercise) (4/4/2022)
[6] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[7] How to Slow Cognitive Decline | Dr. Peter Attia & Dr. Andrew Huberman (5/17/2023)
[8] Handgrip strength and all-cause dementia incidence and mortality: findings from the UK Biobank prospective cohort study (June 2022)
[9] Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing (10/19/2018)
The below vascular and nutritional markers can be measured using common blood tests.
Dr. Peter Attia considers lipid management (see LDL cholesterol below) and not having type 2 diabetes (see fasting glucose below) to be the second and third most effective way to protect against cognitive decline.[1] Vascular risk factors (high blood pressure, high cholesterol, type 2 diabetes) can fast-forward AD and dementia pathologies.[2]
🩸 Blood pressure: 120/70[2]
🩸 LDL cholesterol: below 50; positive effects start below 70[2]
🩸 Fasting glucose: below 95[2]
See Appendix > Health Marker Management Strategies for additional information.
Sources:
[1] How to Save Your Brain From Cognitive Decline - Dr Peter Attia (5/17/2023)
[2] Mastering Brain Health: Vascular Brain Health (11/26/2020)
🩸 Homocysteine: below 9 µmol/L[1]
🩸 Vitamin D: 40-60 ng/mL with 50 ng/mL potentially being ideal[1][2]
🩸 Omega-3 Index (a blood test of EPA+DHA as % of total fatty acids): 8-12%[3]
See Appendix > Health Marker Management Strategies for additional information.
Sources:
[1] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[2] Mastering Brain Health: Supplements and Vitamins (12/1/2020)
[3] AMA #83 – Bill Harris, Ph.D.: Omega-3 fatty acids (12/9/2019)
Dr. Peter Attia considers adequate sleep to be the fourth most effective way to protect against cognitive decline.[1]
đź’¤ 7.5-8.5 hours of undisturbed sleep: Dr. Richard Isaacson recommends 7.5-8 hours of sleep per night[2]; Dr. Peter Attia recommends 7.5-8.5 hours per night[3]
đź’¤ Adequate deep and REM sleep: Dr. Richard Isaacson recommends 1.5 hours of both deep/slow-wave and REM sleep[2]
Both can be measured reasonably accurately with a sleep tracking device, such as an Apple Watch. Self-reported sleep volume is often meaningfully higher than actual volume.[2]
Why:
Other things to note:
See Appendix > Sleep Improvement Strategies for additional information.
Sources:
[1] How to Save Your Brain From Cognitive Decline - Dr Peter Attia (5/17/2023)
[2] Strategies for Better Sleep (12/24/2020)
[3] Outlive (Chapter 16: The Awakening) (4/4/2022)
[4] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[5] #106 - Can A Sleeping Pill Help Fight Alzheimer’s? (9/1/2025)
đź”´ Do not smoke
Why:
Sources:
[1] Smoking as a Risk Factor for Dementia and Cognitive Decline: A Meta-Analysis of Prospective Studies (6/14/2007)
[2] Impact of Smoking on Cognitive Decline in Early Old Age (June 2012)
[3] Association of Changes in Smoking Intensity With Risk of Dementia in Korea (1/19/2023)
đź”´ Limit alcohol
Why:
Sources:
[1] Contribution of alcohol use disorders to the burden of dementia in France 2008–13: a nationwide retrospective cohort study (March 2018)
[2] Alcohol consumption and risk of dementia: 23 year follow-up of Whitehall II cohort study (August 2018)
[3] Alcohol and Dementia – What is the Link? A Systematic Review (1/9/2020)
[4] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[5] Outlive (Chapter 9: Chasing Memory) (4/4/2022)
[6] Ask a Brain Doctor Live Q&A with Richard Isaacson, MD + Max Lugavere (26:00; 9/10/2025)
Finding an optimal nutrition program requires blood tests and the use of a CGM (continuous glucose monitor).
🧩 Minimize fasting glucose: nutrition program should minimize fasting glucose levels to reduce risk of type 2 diabetes[1], which develops when the body can no longer control blood sugar effectively and leads to chronically high glucose (measurable with fasting glucose test); patients with type 2 diabetes may have a 58% increase in risk for dementia[2]; patients with both type 2 diabetes and ApoE4 may have a ~5.5x increase in risk of developing AD[1]
🧩 Minimize glucose spikes: nutrition program should minimize glucose spikes (temporarily high glucose levels), as measured by a CGM; repeated glucose spikes are associated with inflammation that accelerates amyloid production and deposition[3] and are linked with cognitive decline[4][5]; Dr. Peter Attia tries to avoid spikes above 130mg/dL[6]; Dr. Attia tries to keep average glucose at or below 100mg/dL with a standard deviation of less than 15mg/DL[7]; ApoE4 carriers are particularly prone to glucose spikes[7]
🧩 Maintain energy balance: nutrition program should achieve an energy balance (calories consumed = calories expended)[1]; higher caloric intake is associated with increased AD risk[8]
🧩 Personalize: Dr. Richard Isaacson personalizes nutrition programs based on cholesterol, Omega-3 fatty acids, monounsaturated fats, trans fats, vitamin D, B12, metabolic biomarkers (e.g. glycosylated hemoglobin (HbA1c), fasting glucose, and fasting insulin), and homocysteine levels found in blood as well as body mass index[3][9; 22:00][10]
🧩 Avoid harm first: Dr. Peter Attia believes bad nutrition can hurt us more than good nutrition can help[7]
There have been no long-term human studies conducted to determine effective nutrition patterns for preventing cognitive decline. The below food and dose recommendations are largely based on observational data and clinical experience rather than rigorous clinical trials.
đź”´ Limit added sugar: Dr. Richard Isaacson guides patients to <10-20g of added sugar per day[3]; higher sugar intake is associated with worse cognitive outcomes[11]; Nigerians consume one-quarter of the amount of sugar that Americans consume and exhibit low rates of AD despite a high prevalence of ApoE4[12]
🔴 Avoid highly refined carbohydrates: Dr. Peter Attia recommends patients cut out highly-refined carbohydrates[13]; rule of thumb: if it’s made from white flour or added sugar, it’s a highly-refined carbohydrate
🔴 Avoid ultra-processed foods (especially those with trans fats): Dr. Richard Isaacson recommends avoiding ultra-processed foods[9; 26:50][3]; rule of thumb: an ultra-processed food is a food you couldn’t make in your kitchen, if you tried[9]; trans fats are among the most brain unhealthy foods that we know of[3]; rule of thumb: if the ingredient list includes “partially hydrogenated oils”, the product contains trans fats
🟢 Eat dark leafy green vegetables: Dr. Richard Isaacson believes these vegetables are the most important part of a brain-healthy diet [9; 25:10] and they delay cognitive decline[3]; 6 or more servings per week[10]; examples of DLGVs include: kale, spinach, collard greens, swiss chard, etc
🟢 Eat fatty fish (polyunsaturated fats): Dr. Richard Isaacson believes fatty fish, particularly for ApoE4 carriers, eaten a couple of times per week is equally as or more important (vs dark leafy vegetables) [9; 25:20]; examples of fatty fish include: wild-caught salmon, sardines, mackerel, lake trout, herring, albacore tuna, etc
🟢 Consume extra virgin olive oil (monounsaturated fats): Dr. Richard Isaacson believes EVOO is one of the most powerful things people can do to optimize brain health[9; 12:00][3]; 2-3 tablespoons per day[14]
🟢 Eat blueberries and strawberries: study suggests consuming >0.5 cup of blueberries or strawberries 2-3x per week can delay cognitive decline by >2.5 years[15]
🟢 Eat plant-based fats (e.g. avocado, seeds, hazelnuts, almonds): Dr. Richard Isaacson believes that nuts are great for brain health[3]; 2 tablespoons of nuts per day[14] and/or 5 or more servings of plant-based fats per week[10]
🟢 Eat lean, grass-fed, unprocessed protein: Dr. Richard Isaacson recommends consuming lean, unprocessed protein [9; 25:20][3]
The most common patterns associated with brain health are Ketogenic, Mediterranean, and MIND (alpha-sorted). See Appendix > Nutrition Patterns for information.
Sources:
[1] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[2] Impact of diabetes on the association between serum urate levels and incident dementia: a cohort study in the UK biobank (December 2024)
[3] Mastering Brain Health: Diet and Nutrition 1 (11/26/2020)
[4] Insulin metabolism and the risk of Alzheimer disease: the Rotterdam Study (11/30/2010)
[5] Hyperinsulinemia and cognitive decline in a middle-aged cohort (December 2006)
[6] AMA #24: Deep dive into blood glucose: why it matters, important metrics to track, and superior insights from a CGM (6/14/2021)
[7] Outlive (Chapter 15: Putting Nutritional Biochemistry into Practice) (4/4/2022)
[8] Caloric Intake and the Risk of Alzheimer Disease (August 2002)
[9] Ask a Brain Doctor Live Q&A with Richard Isaacson, MD + Max Lugavere (9/10/2025)
[10] Brain Health & Dementia Risk Reduction (5/31/2019)
[11] Associations of sugar intake, high-sugar dietary pattern, and the risk of dementia: a prospective cohort study of 210,832 participants (7/18/2024)
[12] Precision Nutrition for Alzheimer’s Prevention in ApoE4 Carriers (3/5/2021)
[13] Outlive (Chapter 9: Chasing Memory) (4/4/2022)
[14] Retain Health (company that Dr. Richard Isaacson founded and is clinical advisor to): nutrition routines
[15] Dietary intakes of berries and flavonoids in relation to cognitive decline (July 2012)
The most optimal way to achieve recommended levels is by eating whole foods. Supplementation is only advised when dietary intake is insufficient.
Among the vitamin/supplement brands, Momentous, Thorne, Pure Encapsulations, Nordic Naturals, Jarrow Formulas, and Carlson seem to be widely regarded as having some of the highest quality and sourcing standards.
đź’Š B Vitamins (B12, B9/Folate, B6)
Why:
Caveats:
How to use:
Sources:
[1] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[2] Homocysteine-Lowering by B Vitamins Slows the Rate of Accelerated Brain Atrophy in Mild Cognitive Impairment: A Randomized Controlled Trial (9/8/2010)
[3] Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment (5/20/2013)
[4] Brain atrophy in cognitively impaired elderly: the importance of long-chain ω-3 fatty acids and B vitamin status in a randomized controlled trial (4/15/2015)
[5] Effect of 3-year folic acid supplementation on cognitive function in older adults in the FACIT trial: a randomised, double blind, controlled trial (1/20/2007)
[6] A 2 year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER): a randomised controlled trial (6/6/2015)
[7] Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression (3/12/2021)
[8] Dr Peter Attia - Top 5 Supplements To Help You Feel Your Best (4/17/2024)
[9] Mastering Brain Health: Supplements and Vitamins (12/1/2020)
[10] The SU.FOL.OM3 Study: a secondary prevention trial testing the impact of supplementation with folate and B-vitamins and/or Omega-3 PUFA on fatal and non fatal cardiovascular events, design, methods and participants characteristics (6/10/2008)
[11] Rationale, design and baseline characteristics of a large, simple, randomized trial of combined folic acid and vitamins B6 and B12 in high-risk patients: The Heart Outcomes Prevention Evaluation (HOPE)-2 trial (January 2006)
đź’Š Vitamin D
Why:
Caveat: Strength of association with vitamin D and AD might be because fit people are outside exercising (increasing their vitamin D levels) and, because of that exercise, are at a lower risk[4]
How to use:
Sources:
[1] Vitamin D and the risk of dementia and Alzheimer disease (9/2/2014)
[2] Association of vitamin D with risk of dementia: a dose-response meta-analysis of observational studies (9/9/2025)
[3] Association of Vitamin D Levels with Risk of Cognitive Impairment and Dementia: A Systematic Review and Meta-Analysis of Prospective Studies (2024)
[4] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[5] Mastering Brain Health: Supplements and Vitamins (12/1/2020)
đź’Š Omega-3 Fatty Acids (DHA and EPA)
Why:
How to use:
Sources:
[1] Mastering Brain Health: Supplements and Vitamins (12/1/2020)
[2] Outlive (Chapter 9: Chasing Memory) (4/4/2022)
[3] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[4] A diet enriched with the omega-3 fatty acid docosahexaenoic acid reduces amyloid burden in an aged Alzheimer mouse model (3/23/2005)
[5] AMA #59: Inflammation: its impact on aging and disease risk, and how to identify, prevent, and reduce it (5/13/2024)
[6] Dr Peter Attia - Top 5 Supplements To Help You Feel Your Best (4/17/2024)
đź’Š Theracurmin/Curcumin
Why:
How to use: 30-90 milligrams per day (theracurmin; theracurmin is a better absorbed form of curcumin)[1][5]
Sources:
[1] AMA #59: Inflammation: its impact on aging and disease risk, and how to identify, prevent, and reduce it (5/13/2024)
[2] Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial (March 2018)
[3] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[4] Effect of curcumin on C-reactive protein as a biomarker of systemic inflammation: An updated meta-analysis of randomized controlled trials (1/17/2021)
[5] Mastering Brain Health: Supplements and Vitamins (12/1/2020)
đź’Š Cocoa Flavanols
Why:
How to use: 1-2 servings per day; Dr. Isaacson recommends CocoaVia brand to his patients (recommended because it has been studied in multiple randomized control trials)[3]
Sources:
[1] Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study–a randomized controlled trial (March 2015)
[2] Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study (September 2012)
[3] Mastering Brain Health: Diet and Nutrition 1 (11/26/2020)
[4] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
đź’Š Magnesium L-Threonate
Why:
How to use: 2-3 capsules (2 grams each) before sleep[5]
Sources:
[1] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[2] A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults (12/8/2022)
[3] Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial (2016)
[4] Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial (8/17/2024)
[5] AMA #54: Magnesium: risks of deficiency, how to correct it, supplement options, potential cognitive and sleep benefits, and more (12/11/2023)
đź’Š Creatine Monohydrate
Why:
Caveats:
How to use: 5 grams daily (doesn’t matter time of day)[3][4]
Sources:
[1] The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis (7/12/2024)
[2] Creatine monohydrate pilot in Alzheimer’s: Feasibility, brain creatine, and cognition (April 2025)
[3] Ask a Brain Doctor Live Q&A with Richard Isaacson, MD + Max Lugavere (33:30; 9/10/2025)
[4] Dr Peter Attia - Top 5 Supplements To Help You Feel Your Best (4/17/2024)
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There have been no long-term randomized controlled human trials that definitively establish a specific exercise program for preventing cognitive decline. Most large-scale exercise studies focus on reductions in all-cause mortality. However, this evidence is still indirectly and mechanistically relevant to dementia risk, because the strongest drivers of mortality reduction (improved cardiovascular fitness, metabolic health, and vascular function) are also key determinants of brain health and dementia risk.
The “how much is enough?” suggestions below are from Dr. Peter Attia’s “recommend” protocol as well as his “I only have 3 hours per week for exercise” protocol. The idea behind the “3 hours paper week” protocol is that, according to Dr. Attia, the clinical research suggests that going from a hundred percent inactivity to just three well thought out hours a week of exercise can result in an almost a 50% reduction in mortality.[1]
What is it? Cardio where the effort is low enough that you can still maintain a conversation, but fast enough that the conversation might be a little strained. At the top of zone 2, you should be able to talk, but should not be particularly interested in holding a conversation. If you can’t speak in complete sentences, you’re likely into zone 3. If you can comfortably converse, you’re likely in zone 1[2]
Why:
How much is enough? According to Dr. Peter Attia, 3 hours per week is the minimum required for most people to derive a benefit and make improvements[2]; if you only have 3 hours per week to dedicate to exercise, Dr. Attia recommends spending 1 hour on zone 2 training[1]
What is it? V02 max (the maximum rate at which a person can utilize oxygen; the more oxygen your body is able to use, the higher your VO2) efforts are hard, minutes-long efforts. Intervals range from 3-8 minutes and can be done on a stationary bike, rowing machine, treadmill/track, etc. The formula is to go for 4 minutes at the maximum pace you can sustain for this amount of time then ride or jog for 4 minutes at an easy pace to recover (let heart rate come back down to below 100). Repeat this 4-6 times to complete a session[2]
Why:
How much is enough? According to Dr. Peter Attia, 1-2 sessions per week[2]; if you only have 3 hours per week to dedicate to exercise, Dr. Attia recommends 1 hour of something high intensity with coordinated movement (e.g. shadowboxing, active dance class, etc.)[1]
What is it? Dr. Peter Attia structures strength training on[2]:
Why:
How much is enough? Dr. Peter Attia lifts heavy weights four times per week[2]; if you only have 3 hours per week to dedicate to exercise, Dr. Attia recommends 1 hour of strength training[1]
Sources:
[1] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[2] Outlive (Chapter 11: Exercise) (4/4/2022)
[3] Outlive (Chapter 12: Training 101) (4/4/2022)
[4] Adaptations to Endurance and Strength Training (June 2018)
[5] Handgrip strength and all-cause dementia incidence and mortality: findings from the UK Biobank prospective cohort study (June 2022)
[6] Outlive (Chapter 9: Chasing Memory (4/4/2022)
[7] Handgrip strength and all-cause dementia incidence and mortality: findings from the UK Biobank prospective cohort study (June 2022)
Blood pressure:
LDL cholesterol:
Fasting glucose:
Homocysteine:
Vitamin D:
Omega-3 Index:
Sources:
[1] AMA #42: Optimizing sleep – bedtime routine, molecule regimen, sleep trackers, sauna, & more (12/5/2022)
[2] Sleeping for One Week on a Temperature-Controlled Mattress Cover Improves Sleep and Cardiovascular Recovery (4/3/2024; funded by Eight Sleep)
[3] Outlive (Chapter 16: The Awakening) (4/4/2022)
The ketogenic diet relies on very low carbohydrate intake, high fat consumption, and moderate protein intake to shift metabolism toward fat-derived ketones as the primary energy source.
Why:
Pattern[2]:
| Macronutrient profile | Â |
|---|---|
| Carbohydrates | 5-10% of calories (often ≤20–50 g/day) |
| Protein | 15-25% |
| Fat | 70-80% |
| What to eat | Â |
|---|---|
| Meat | Red meat, steak, ham, sausage, bacon, chicken, turkey |
| Fatty fish | Salmon, trout, tuna, mackerel |
| Eggs | Pastured or omega-3 whole eggs |
| Butter and cream | Grass-fed butter, heavy cream |
| Cheese | Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella |
| Nuts and seeds | Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc. |
| Healthy oils: | Extra virgin olive oil, avocado oil |
| Avocados | Whole avocados or freshly made guacamole |
| Low carb veggies | Green veggies, tomatoes, onions, peppers, etc. |
| Condiments | Salt, pepper, herbs, spices |
| What to avoid | Â |
|---|---|
| Sugary foods | Soda, fruit juice, smoothies, cake, ice cream, candy, etc. |
| Grains or starches | Wheat-based products, rice, pasta, cereal, etc. |
| Fruit | All fruit, except small portions of berries or strawberries |
| Beans or legumes | Peas, kidney beans, lentils, chickpeas, etc. |
| Root vegetables and tubers | Potatoes, sweet potatoes, carrots, parsnips, etc. |
| Low fat or diet products | Low fat mayonnaise, salad dressings, condiments |
| Some condiments or sauces | Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc. |
| Unhealthy fats | Processed vegetable oils, mayonnaise, etc. |
| Alcohol | Beer, wine, liquor, mixed drinks |
| Sugar-free diet foods | Sugar-free candies, syrups, puddings, sweeteners, desserts, etc. |
Sources:
[1] Outlive (Chapter 9: Chasing Memory) (4/4/2022)
[2] Ketogenic Diet 101
The Mediterranean-style diet relies on more monounsaturated fats, fewer refined carbohydrates, and the regular consumption of fatty fish.
Why:
Pattern[5]:
| What to eat | Â |
|---|---|
| Eat every meal | Fruits, veggies, whole grains, extra virgin olive oil |
| Eat at least 3 servings per week | Fish/seafood, nuts, legumes |
| Limit to 1 serving a day | Poultry, low-fat dairy, eggs |
| Limit to 1 serving per week | Red meat, sweets |
Sources:
[1] Mediterranean Diet and Age-Related Cognitive Decline
A Randomized Clinical Trial (July 2015)
[2] Virgin olive oil supplementation and long-term cognition: the PREDIMED-NAVARRA randomized, trial (June 2013)
[3] Precision Nutrition for Alzheimer’s Prevention in ApoE4 Carriers (3/5/2021)
[4] Ask a Brain Doctor Live Q&A with Richard Isaacson, MD + Max Lugavere (9/10/2025)
[5] Mediterranean Diet
The MIND diet emphasizes leafy green vegetables, berries, whole grains, nuts, olive oil, and regular fish consumption, while limiting red meat, butter, cheese, sweets, and fried foods.
Why:
Pattern[2]:
| What to eat | Â |
|---|---|
| Every day | 3 servings of whole grains, 1 serving of vegetables, 1 glass of wine (5oz) |
| Most days | Leafy green vegetables (6x), nuts (5x) |
| Every other day | Beans (3x) |
| Twice a week | Poultry, berries |
| Once a week | Fish |
| What to limit | Â |
|---|---|
| Less than 1 T. a day | Butter and stick margarine |
| Less than 5x/week | Pastries and sweets |
| Less than 4x/week | Red meat |
| Less than 1x/week | Whole-fat cheese and fried fast food |
Sources:
[1] AMA #46: Optimizing brain health: Alzheimer’s disease risk factors, APOE, prevention strategies, and more (4/17/2023)
[2] The Mind Diet (11/16/2016)
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