AMA 4: Non-Negotiables for Brain Health, Top Evidence-Based Supplements, and Early Decline Warning Signs

Daily greens drink delivering 75+ nutrients and pre/probiotics to support energy, digestion, and mood.

Protect your head from injury, especially if you carry Alzheimer's risk genes; Max quit boxing for this reason.

Resistance training 4-5 days per week to build muscle size and strength, supporting metabolic and brain health.

Daily walking and non-exercise movement on non-training days to support brain health.

Prioritize protein in your diet — aim ~1.6g/kg body weight daily — to support muscle, satiety and brain health.

Soda brand free of artificial sweeteners; Max defaults to it when drinking sodas.

Soda brand free of artificial sweeteners that Max mentions as an option.

Whole-food carbohydrate source that is highly satiating; Max eats them regularly.

Dark leafy greens are excellent for brain health.

Get 6-9 hours of high-quality sleep nightly to support glymphatic clearance of brain plaques.

Magnesium supplement taken to help with sleep.

Take ~3g glycine before bed to improve sleep quality markers.

Keep bedroom dark and cool, and reserve it for sleep and sex — no TV, no work.

Cultivate daily in-person social interactions, even micro-interactions with cashiers/baristas, to support brain health.

Recommended back-catalog episode with neuroscientist Ben Rein on loneliness as a pro-inflammatory stressor affecting long-term brain health.

Lab testing service offering 160+ biomarkers annually including ApoB, insulin, inflammation, hormones.

Automated, odorless kitchen food recycler that converts scraps into shelf-stable grounds overnight.

Newer-generation antihistamine considered safer than first-gen anticholinergics.

Newer-generation allergy drugs like Claritin are non-sedating, don't readily cross BBB, and are safer alternatives.

Newer-generation antihistamine considered safer than first-gen anticholinergics.

Creatine supplementation appears to boost cognitive function, especially under stress like sleep deprivation.

Take 1-2g daily combined EPA/DHA fish oil to improve omega-3 index and support brain health.

Brand making high-quality fish oil and whey protein; third-party tested with QR-code batch results.

Brand mentioned as a good producer of omega-3 fish oil.

Astaxanthin is a great supplement Max believes in, though without acute nootropic effect.

Non-caloric sweetener Max prefers; may modestly boost GLP-1 and improve satiety.

Clean whey protein, 21g per serving, third-party tested against 200+ contaminants; bourbon vanilla flavor.

When caring for loved ones with cognitive decline, compassionately go along with their incorrect statements rather than correcting them.

Walking treadmill (~$200-300 on Amazon) placed under a standing desk to add movement during work.

Get bright natural light into eyes soon after waking to anchor circadian rhythm and stop melatonin.

Wear a sleep mask instead of using blackout shades, so on waking you can remove it and instantly expose eyes to natural daylight.

Drinking caffeinated coffee supports mental sharpness and links to better cardiovascular and neuroprotective outcomes.

B-complex (folate, B6, B12) reduces brain atrophy ~50% in mild cognitive impairment patients with elevated homocysteine.

Get blood homocysteine measured to determine if B-complex supplementation would benefit you.

Daily multivitamin shown in COSMOS-Mind trial to slow cognitive decline equivalent to 2 years of aging in older adults.

Whey protein is the cleanest, highest-quality protein powder; ~10% leucine; gold standard for muscle protein synthesis.

Higher-protein chip brand Max enjoys for hitting protein targets.

Collagen-based protein gummies Max is involved with; useful as snack but not for primary protein needs.