Top 5 Non-Negotiables for Dementia Prevention
Max's explicit list of top 5 non-negotiable practices to reduce dementia risk, prompted by listener Heather Webb's question.
Assembled by Cited from Max Lugavere's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
8-
Organic (prompted) In a protocol
Protect your head from injury, especially if you carry Alzheimer's risk genes; Max quit boxing for this reason.
“protect your head, make sure that you're not sustaining any head injuries
TG▶ 4:55Certaintyexplicitstrong endorsement#1: Protect your head / avoid head injury -
Organic (prompted) In a protocol
Resistance training 4-5 days per week to build muscle size and strength, supporting metabolic and brain health.
“resistance training regimen... four to five days a week
TG▶ 6:20Dosage4-5 days per weekCaveatsNo silver bullet — can still develop dementiaCertaintyexplicitstrong endorsement#2: Regular resistance training -
Organic (prompted) In a protocol
Prioritize protein in your diet — aim ~1.6g/kg body weight daily — to support muscle, satiety and brain health.
“I am for about 1.6 grams of high quality protein per kilogram of body weight
TG▶ 9:00Dosage~1.6 g/kg body weight per dayCertaintyexplicitstrong endorsement#3 nutrient-dense diet: prioritize protein -
Organic (prompted) In a protocol
Dark leafy greens are excellent for brain health.
“Dark leafy greens are incredible for brain health
TG▶ 11:40CertaintyexplicitrecommendationDark leafy greens as part of nutrient-dense diet -
Organic (prompted) In a protocol
Get 6-9 hours of high-quality sleep nightly to support glymphatic clearance of brain plaques.
“getting six to eight hours or nine hours of sleep per night is really important
TG▶ 12:20Dosage6-9 hours per night, consistent bedtimeCertaintyexplicitstrong endorsement#4: Sleep 6-9 hours -
Organic (prompted) In a protocol
Cultivate daily in-person social interactions, even micro-interactions with cashiers/baristas, to support brain health.
“staying socially connected. Very important for brain health
TG▶ 15:30Certaintyexplicitstrong endorsement#5: Staying socially connected