Dr. Majid Fotuhi

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.

People who walk three to 5,000 steps a day reduce the amount of tau in the brain, the marker of Alzheimer's disease in the brain.

People who eat a Mediterranean diet

on a regular basis have brains that are up to 18 years younger than people who don't eat a Mediterranean diet.

These simple lifestyle choices make a huge difference.

So,

You know, I appreciate that if somebody has sleep apnea, they're tired.

They don't pretend to be tired during the day.

They're tired.

They just have no energy.

They take naps.