Brain Longevity Protocol
This multi-modal protocol combines the most evidence-based interventions for maintaining brain volume, cognitive function, and preventing neurodegeneration. It integrates Zone 2 cardio (BDNF), heat therapy (HSPs), photobiomodulation, skill-based movement, and targeted supplementation.
Expected Outcome
Preserved hippocampal volume, improved cognitive scores
How to Do It
Zone 2 cardio: 45-60 min, 4-5x weekly
Aerobic exercise at Zone 2 intensity increases BDNF (brain-derived neurotrophic factor) and promotes hippocampal neurogenesis.
Daily or 4-5x weeklySauna: 20 min, 3-4x weekly
Heat shock proteins from sauna protect neurons and reduce neuroinflammation.
3-4x weeklyPhotobiomodulation: 10-20 min, 4-5x weekly
Near-infrared light (810nm) improves cerebral blood flow and mitochondrial function in the brain.
4-5x weeklySkill-based movement: 20+ min daily
Activities requiring coordination (dance, martial arts, tennis) create new neural pathways beyond what repetitive exercise provides.
DailyOmega-3 DHA: 1-2g daily
DHA is critical for brain membrane integrity. Maintain omega-3 index above 8%.
Daily with foodMagnesium Threonate: 2g before bed
The only form that significantly crosses the blood-brain barrier. Supports synaptic plasticity and memory.
EveningSupplements
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| Omega-3 DHA | 1-2g DHA | Daily with food | Target omega-3 index >8% |
| Magnesium L-Threonate | 2g (144mg elemental Mg) | Before bed | Only form shown to increase brain Mg levels |
| Creatine | 5g | Daily, any time | Supports brain ATP; especially beneficial for plant-based diets |
Research Evidence
This protocol is based on 2 peer-reviewed studies. Click any link to verify the research on PubMed.
Exercise and BDNF-mediated neuroplasticity
Sleiman SF, et al. • eLife (2016)
Key Finding: Aerobic exercise increases BDNF expression via lactate-mediated pathways, promoting hippocampal neurogenesis.
Magnesium-L-threonate enhances learning and memory
Slutsky I, et al. • Neuron (2010)
Key Finding: MgT enhanced learning, working memory, and short and long-term memory in rats through increased synaptic density.
Implementation Tools & Resources
Safety Notes & Contraindications
- •Consult neurologist if existing cognitive impairment
- •Heat therapy contraindicated with certain conditions
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