06/03/2026
1. I started prioritizing sleep like it matters — because it does.
Sleep is essential for memory, recovery, brain waste clearance, mood, and long-term cognitive health.
2. I started strength training — especially lower body.
Muscle mass and leg strength are strongly associated with better aging, metabolic health, insulin sensitivity, and a reduced frailty risk.
3. I increased my protein intake.
Protein supports muscle preservation, blood sugar stability, recovery, and healthy aging.
4. I reduced visceral fat.
I went from 35.1% to 19.8% because excess visceral fat is linked to inflammation, insulin resistance, and a higher risk of cognitive decline.
5. I walk more than I used to.
I aim for ~9000 steps a day because regular movement supports circulation, blood sugar control, mood, and brain health.
6. I started paying closer attention to stress and recovery.
Chronic stress affects memory, sleep, mood, inflammation, and even brain structure over-time.
7. I became more intentional about social connections.
Loneliness isn’t just emotional — research links social isolation with increased dementia risk.
8. I monitor labs annually.
Things like blood sugar, inflammation, thyroid, B12, iron, lipids, and metabolic health can affect how your brain functions.
9. I cleaned up some of my home exposures.
Things like switching to filtered drinking water, reducing plastics in the kitchen, and using products with lower toxins.
10. I changed my diet in ways that worked for me
For me, that included removing gluten and focusing more on nutrient-dense foods that support blood sugar, inflammation, and energy.
11. I prioritized omega 3’s.
Either through fatty fish or supplementation, because DHA is a structural component of the brain and supports cognitive function.
12. I started taking creatine daily.
Not just for muscles — emerging research suggests creatine may support energy metabolism in the brain too.
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