I was listening to a podcast with Mel Robbins while I was doing strength training in my home gym the other day.
And I had one of those moments where I stopped mid-set and thought:
People need to hear this.
So, I started to write down what I learned so I can share it with you!
The conversation featured neurologists Dr. Ayesha Sherzai and Dr. Dean Sherzai, who have spent decades studying, treating and preventing dementia. And they are authors of The Alzheimers Solution and The 30-Day Alzheimer’s Solution cookbook.
Dr. Ayesha Sherzai even got her culinary degree so she could better understand how nutrition impacts brain health.
What they shared wasn’t complicated. Thankfully simple. No gimmicks or products to purchase.
We all know someone who has been affected by dementia. A parent. A grandparent. A friend. A neighbor.
And for a long time, it’s felt out of our control.
Here’s the good news
According to the doctors, dementia doesn’t suddenly appear.
It develops over time—through the small, daily habits we repeat from our 20’s on. Many cases can be prevented and lifestyle changes can significantly reduce risk.
They said it is NEVER too early—or too late—to start taking care of our brains whether you are 20 or 90! And, even if someone has mild cognitive impairment, doing these things they suggested may slow the progression.
Here is their 5 Step NEURO Framework
N = Nutrition
You guessed it – A Mediterranean-leaning way of eating:
Greens
Vegetables
Nuts
Seeds
Whole, real foods
They said eating this way can reduce dementia risk by up to 50%. Because what you eat impacts: Inflammation, blood flow, and brain cell health.
E = Exercise
You knew I was going to say this.
But this takes it to another level. Exercise increases something called BDNF—basically fertilizer for your brain.
It helps:
Grow new brain cells and growth factors
Strengthen connections between neurons
Protect against overall age related decline
And the research? Exercise can reduce dementia risk by up to 47%
Also—here’s something quite interesting they emphasized:
Leg strength matters.
Strong legs:
Help with balance
Reduce chance of falling
Help boost blood flow to brain
So, another big reason to exercise daily and not skip leg day…
Your walks, your runs, your biking, tennis and strength training?
Hooray!!! They are directly protecting your brain.
Tip: Throughout the day and as you are watching TV or scrolling at night- get up and do some squats!
U = Unwind
Stress is everywhere. And, everyone talks about it! But chronic stress slowly wears down your brain. I remember when I was caring for my Mom who had ALS. Looking back, I was stressed trying to work and care for her and my health took a toll. We all have a certain amount of stress at work and home. And, a lot of us are – or will be caregivers.
But what can we do to unwind daily?
The doctors suggested grabbing pen and paper. Make two columns on the paper. Put what stresses you out on one side. On the other- write down what gives: joy, excitement, peace, flow, a sense of purpose.
And then do more of those good things every day.
Because most people are doing the opposite…
Scrolling. Numbing out on social media. Staying busy.
Instead of doing what actually fuels them.
The doctors say it’s essential for your brain to unwind.
For me that unwinding is exercise, getting outside for a walk, run, bike in nature, listening to music, playing golf, research, reading, writing and connecting with family and friends. And, getting to bed earlier.
What about you?
R = Restorative Sleep
We know the basics:
Cool, dark and quiet room
Limit screens before bed
Keep bedroom for sleep and romance only
What else can we do?
Dr. Ayesha Sherzai said three more tips have been validated:
Wake up at the same time every morning
Get outside in the morning for a walk to reset your circadian rhythm
Try Cognitive Behavioral Therapy (CBT)
Sleep isn’t a luxury for us. It’s our brain’s repair and mop-up system.
O = Optimize Your Brain (Complexity + Purpose = Power)
Your brain doesn’t stay sharp by taking it easy no matter how young or old you are.
They did say when people retire and stop challenging their brain with new things – dementia comes calling.
The brain stays sharp by being used fully. The more senses you use, the stronger your brain connections become. New research reveals humans could have as many as 33 senses! https://www.sciencedaily.com/releases/2026/02/260208233832.htm
Push your brain to work
Growth happens when you challenge it:
Researching and writing (yes…even writing a book like I did 😉)
Walking or working out while listening to a podcast
Learning public speaking
Learning how to act
Learning a new language, how to play an instrument, dance, play tennis, golf
Book clubs, games with friends
Doing things that are complex and stretch you
Purpose: Do something that drives you forward
The doctors said purpose doesn’t have to be huge -people get too stressed about that. It’s simply something that drives you forward every day. It could be exercising in the morning, hugging your spouse and kids, writing that blog post, or making three calls everyday to spur your business.
What gives you energy? What moves you forward?
That’s what keeps your brain engaged.
Stay connected
This is non-negotiable. They assumed we know this. Connection protects the brain. Isolation does the opposite.
Here’s what I want you to take away
How can we do positively impact our brain and bodies?
Their deep research shows it’s about doing the right things—consistently.
By how you:
Move
Eat
Sleep
Manage stress
Engage with life
My challenge to you after reading this. Pick one:
Go for a 20-minute walk in the early morning or after dinner
Add one cup of extra veggies a day.
Add two 20 minutes sessions of strength training including your legs (Squats, reverse lunges, calve raises, etc.)
Do something that brings you joy or stretches you
Call a friend
Start small.
But start.
Final thought
We spend so much time worrying about the future-and what we can’t control.
But your future brain?
It’s being built today.
It is never too early. And it is never too late.
Move your body. Challenge your mind. Protect your life.
Because brain training and exercise isn’t just medicine…
They’re some of the most powerful tools we have for prevention.
Want to listen to the interview? Here is the link to the Mel Robbins podcast: https://youtu.be/_BdY8JO6ups?si=BiFx7gmysuOPR0GD
Thanks for reading.
Please join me on this NEURO journey. 😄
Amy