Dr. Majid Fotuhi

Unless you want to really see great results in 12 weeks, then yes.

set up ambitious goal for yourself and go for it.

It's doable.

The same thing with your body.

Let's say you have some extra pounds.

You don't feel quite right.

You could definitely turn things around in 12 weeks.

If you go to a gym regularly, eat right, exercise, sleep well, you will see noticeable differences in your body in 12 weeks and your brain is not different.

But my advice for your listeners is don't make the five pillars of brain health another source of stress.

Make small changes.

Small lasting changes.

Small changes on a daily basis and then build on them.

Don't set a goal that I'm going to double what everything I do because then you won't and then you feel like it didn't work.

Your brain health is a spectrum.

Your brain could be super duper fresh.

strong at its peak, or it could be at its worst condition where you feel tired all the time, you're not in the mood to do things, you can't sleep at night, that little sleep you get is interrupted by your sleep apnea, you're grumpy, you're frustrated with your work, you're frustrated with the world.

Like that's the other end.

It's a whole spectrum.

And in that spectrum, you can intervene to improve things one notch.

So if you feel like you're the worst shape you've been in a long time, then set a reasonable goal of one year and say, every day I'm gonna do a little bit more and realize that you will improve.