Taking care of your metabolism and brain health in your 20s or 30s is much cheaper and easier than trying to reverse problems later in life. The benefits start now and last for decades.

Not all fats are the same—different types of fats play unique roles in your body, from building cell membranes to making hormones. Instead of just labeling fat as 'good' or 'bad,' it's smart to choose the right kind for your needs.

Switching to a Mediterranean-style, whole food, low-carb diet has been shown to help people with Alzheimer's live longer and improve brain function. Diet really does make a difference, even when experts used to say it didn't matter.

Adding MCT oil or coconut oil to your routine can raise your body's ketone levels, providing an alternative fuel for the brain—especially helpful for those with memory or cognitive problems. This approach helped Dr. Newport's husband regain abilities lost to Alzheimer's.

Ketones can give your brain energy when it can't use sugar properly, which is common in Alzheimer's and even in people without diabetes. You can make ketones by eating fewer carbs, fasting, or taking MCT oil or special ketone supplements.

Recurring herpes infections, like cold sores, may increase the risk of Alzheimer's by causing brain inflammation. Taking steps to control outbreaks with things like coconut oil, certain supplements, or medications may help reduce this risk.

Staying low-carb most of the time but occasionally having a day with more carbs can help with weight management and keep your metabolism flexible. This approach may also support better insulin sensitivity.

There are different types of ketone supplements—oils, salts, esters, and diols. Ketone diols (like Ketone IQ) are safer for most people and can raise ketones without the stomach issues or risks of acidosis from other forms.

Up to 40% of dementia cases may be avoided by making lifestyle changes like eating better, exercising, sleeping well, and managing blood pressure. Simple habits really add up for brain health.

Common medications like antihistamines, sleep aids, and some cold remedies can block an important brain chemical (acetylcholine) and make memory problems worse, especially in older adults.

Regular physical activity and getting enough quality sleep are both powerful tools for keeping your brain sharp and reducing your risk of Alzheimer's as you age.

Devices and supplements that improve blood flow (like microdose Cialis or nitric oxide lozenges), MCT oils, and gut health tests can help upgrade your brain and body. Trying out new tools can be part of an effective longevity strategy.