About This Episode
<p>How to Reverse Cognitive Decline, Grow Your Hippocampus, and Protect Your Brain from Alzheimer's Disease with Nutrition, Exercise, Sleep, and Stress Reduction </p><p><br /></p><p>Your brain is physically shrinking right now, and most people have no idea it's happening. In this episode, you will discover the exact mechanisms behind cognitive decline, why brain fog is always treatable, and the proven strategies to grow your brain back, protect your memory, and slash your Alzheimer's risk regardless of your genetics. </p><p><br /></p><p>-Watch this episode on YouTube for the full video experience: <a href="https://www.youtube.com/@DaveAspreyBPR" rel="noopener noreferrer" target="_blank">https://www.youtube.com/@DaveAspreyBPR</a> </p><p><br /></p><p>Host Dave Asprey sits down with Dr. Majid Fotuhi, a neuroscientist and neurologist who earned his PhD from Johns Hopkins University and his medical degree from Harvard Medical School. He currently serves as an adjunct professor at the Mind/Brain Institute at Johns Hopkins while also teaching at George Washington University and Harvard Medical School. With 37 years of experience in clinical practice, teaching, and neuroscience research, Dr. Fotuhi pioneered the Brain Fitness Program, a multidisciplinary approach to cognitive performance and brain vitality at any age that has produced measurable results documented in peer-reviewed journals. He is the author of three books including the bestselling The Invincible Brain and one of the world's leading experts on neuroplasticity, hippocampus growth, and successful aging. If anyone has earned the right to tell you your brain can get better, it is him. </p><p> </p><p>Dr. Fotuhi and Dave break down why Alzheimer's is not a single disease but a soup of modifiable problems, why your lab results can show "normal" while your brain is starving, and how the five pillars of brain health connect directly to longevity, mitochondria function, and human performance. They also get into the brain effects of GLP-1s, the therapeutic promise of psychedelics like psilocybin and ketamine, the role of nootropics and supplements like B12, lithium orotate, and CoQ10, and why your VO2 max may be the single most important number for brain aging. . </p><p> </p><p>You'll Learn: </p><ul><li>Why 97% of Alzheimer's cases involve multiple modifiable causes and what to do about each one </li><li>How to physically grow your hippocampus through exercise, meditation, and nutrition </li><li>Why "normal" lab ranges are actively harming millions of people and what optimal actually looks like </li><li>The 7 everyday things that are shrinking your brain right now </li><li>How stress, loneliness, and isolation cause measurable brain atrophy </li><li>Which supplements including B12, lithium orotate, CoQ10, and nootropics support long-term brain health </li><li>Why VO2 max predicts brain aging better than almost any other marker </li><li>What psychedelics like psilocybin and ketamine actually do to your brain according to a Johns Hopkins neurologist </li><li>How the APOE4 gene affects Alzheimer's risk and why exercise can erase that risk entirely </li><li>Why mitochondria health is the foundation of both brain function and longevity </li></ul><p> </p><p><br /></p><p><strong>Thank you to our sponsors!</strong> </p><p>- Viome | Check it out at <a href="https://www.viome.com/" rel="noopener noreferrer" target="_blank">viome.com</a> and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body. </p><p>- BrainTap | Go to <a href="http://braintap.com/dave" rel="noopener noreferrer" target="_blank">http://braintap.com/dave</a> to get $100 off the BrainTap Power Bundle. </p><p>- Pique | Go to <a href="https://www.piquelife.com/collections/subs-collection?utm_source=superfiliate&utm_campaign=DAVE&utm_medium=pod&utm_content=eyJzZi1leHRlcm5hbC1zZXNzaW9uLXV1aWQiOiI2MmFmNWRlOC05MjUwLTQwZjctOGM1ZC04MDA2YTVjNjE0ZTIifQ%3D%3D&ref=superfiliate-DAVE&attributes=%7B%22sf-external-session-uuid%22+%3D%3E+%226e0c6218-fca2-46e0-a34f-6f61bccbd2a4%22%2C+%22sf-origin%22+%3D%3E+%22organic--DAVE%22%7D" rel="noopener noreferrer" target="_blank">Piquelife.com/dave</a> for 20% off. </p><p>- BodyHealth | Visit <a href="http://bodyheath.com/" rel="noopener noreferrer" target="_blank">BodyHeath.com</a> and use code DAVE20 for 20% off your first purchase </p><p><br /></p><p><strong>Dave Asprey</strong> is a four-time New York Times bestselling author, founder of <strong>Bulletproof Coffee</strong>, and the <strong>father of biohacking</strong>. With over 1,000 interviews and 1 million monthly listeners, <em>The Human Upgrade</em> brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights inhealth, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. </p><p><br /></p><p>New episodes are released every <strong>Tuesday, Thursday, Friday, and Sunday (BONUS)</strong>. Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. </p><p><br /></p><p><strong>Keywords:</strong> Majid Fotuhi, Dr. Majid Fotuhi, The Invincible Brain, brain health, cognitive decline, Alzheimer's prevention, hippocampus, neuroplasticity, brain fog, memory loss, APOE4, brain shrinkage, B12 deficiency, lithium orotate, CoQ10, nootropics, VO2 max, mitochondria, longevity, anti-aging, biohacking, brain optimization, sleep optimization, stress reduction, functional medicine, human performance, psilocybin, ketamine, GLP-1, semaglutide, telomeres, BDNF, brain training, cognitive performance </p><p><br /></p><p><strong>Resources:</strong> </p><p>• Learn More About Dr. Fotuhi’s Work At: <a href="https://drfotuhi.com/" rel="noopener noreferrer" target="_blank">https://drfotuhi.com/</a> </p><p>• Purchase Dr. Fotuhi’s New Book <em>The Invincible Brain</em>: <a href="https://a.co/d/0iHCgPpL" rel="noopener noreferrer" target="_blank">https://a.co/d/0iHCgPpL</a> </p><p>• Get My 2026 Clean Nicotine Roadmap | Enroll for free at <a href="https://daveasprey.com/2026-clean-nicotine-roadmap/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/2026-clean-nicotine-roadmap/</a> </p><p>• Dave Asprey's Latest News | Go to <a href="https://daveasprey.com/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/</a> to join <em>Inside Track</em> today. </p><p>• Danger Coffee: <a href="https://dangercoffee.com/discount/dave15" rel="noopener noreferrer" target="_blank">https://dangercoffee.com/discount/dave15</a> </p><p>• My Daily Supplements: <a href="https://www.shopsuppgradelabs.com/discount/DAVE15" rel="noopener noreferrer" target="_blank">SuppGrade Labs</a> (15% Off) </p><p>• Favorite Blue Light Blocking Glasses: <a href="https://truedark.com/?coupon-code=DAVEASPREY15&sc-page=shop" rel="noopener noreferrer" target="_blank">TrueDark</a> (15% Off) </p><p>• Dave Asprey’s BEYOND Conference: <a href="https://beyondconference.com/" rel="noopener noreferrer" target="_blank">https://beyondconference.com</a> </p><p>• Dave Asprey’s New Book – <em>Heavily Meditated</em>: <a href="https://daveasprey.com/heavily-meditated" rel="noopener noreferrer" target="_blank">https://daveasprey.com/heavily-meditated</a> </p><p>• Join My Substack (Live Access To Podcast Recordings): <a href="https://substack.daveasprey.com/" rel="noopener noreferrer" target="_blank">https://substack.daveasprey.com/</a> </p><p>• Upgrade Labs: <a href="https://upgradelabs.com/" rel="noopener noreferrer" target="_blank">https://upgradelabs.com</a> </p><p> </p><p><strong>Timestamps:</strong> </p><p>00:00 – Trailer </p><p>00:59 – Intro </p><p>03:00 – Cannabis & Nicotine </p><p>04:15 – Understanding Alzheimer's </p><p>05:38 – Five Pillars Explained </p><p>07:55 – Best Cognitive Training </p><p>09:08 – Brain Size & Growth </p><p>12:36 – B12 & Lab Ranges </p><p>17:48 – Head-to-Toe Evaluation </p><p>24:17 – Sex & Brain Health </p><p>25:43 – Loneliness & Isolation </p><p>33:59 – ApoE4 Genetics </p><p>35:28 – Alzheimer's Declining </p><p>48:44 – Lithium & Brain </p><p>59:38 – VO2 Max & Fitness </p><p>1:06:42 – Psychedelics </p><p>1:09:38 – GLP-1s & Brain </p><p>1:12:38 – Closing & Action Steps </p><p>See Privacy Policy at <a href="https://art19.com/privacy" rel="noopener noreferrer" target="_blank">https://art19.com/privacy</a> and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopener noreferrer" target="_blank">https://art19.com/privacy#do-not-sell-my-info</a>.</p>