What We Can Do for Our Brains: Practical Ways to Cultivate Healthy, Agile Minds & Also Reduce the Risk of Dementia

Ep. 243 | In this outstandingly useful and timely conversation, Dr. Roger Walsh (more often the co-host of the Deep Transformation podcast) is our expert guest, sharing his passion for brain health and his knowledge about what we can do to keep our brains active, high-functioning, and well. With a Ph.D. in neuroscience and several awards for brain research, Roger was also on the first research team to discover the older brain’s neuroplasticity, and he has been excited about the possibilities and developmental implications of this ever since. Whether we’re talking about the body’s physical capabilities or the brain’s cognitive ones, Roger explains that a lot of what we thought was “normal” aging is actually “disuse atrophy”—in other words, use it or lose it—and beyond that, cultivate it and enhance it! Roger would like to write a book on all the helpful information he has learned about brain health, but with people he cares for beginning to acknowledge they are wrestling with cognitive decline, he decided it’s time to get this information out now.After establishing the brain’s inherent potential for growth, Roger dives into the practicalities—outlining actions we can take that research shows will make a significant difference in either enhancing our cognitive functioning, increasing our longevity, reducing the risk of dementia, supporting a life of physical and mental well-being, or all of the above. From the startlingly beneficial effects of green tea to the harmful effects of plastics, pesticides, and wildfire smoke, Roger covers all the bases: exercise and diet, supplements and sleep, environmental risks and medical interventions, friendships and nature, meditation and service—in a way that feels inspiring and doable. This is brain health for everyone in a comprehensive nutshell, presented with Roger’s signature clarity, astuteness, warmth, and humor. Listen and reap the benefits. Recorded September 3, 2026.The information about brain care in this dialogue is not meant to constitute personal medical advice for any individual. Rather, it is information that listeners can take to their personal physician to discuss and assess with the physician.“If you’ve got to pick one thing, exercise is probably the best thing we’ve got for maintaining the brain and the body.”Topics & Time StampsIntroducing Roger Walsh, an MD with a PhD in neuroscience, several awards for brain research, author & professor emeritus of psychiatry, philosophy & anthropology (00:35)What we thought of as normal aging is actually “disuse atrophy” (02:10)What’s good for the body is good for the brain (05:37)Changing our cultural stereotype of aging (08:36)What affects us most: lifestyle choices + the genes we are born with (09:26)Neuroplasticity is the context our potential swims in (10:34)Care & maintenance of the brain falls into 5 major categories (11:42)Meditation’s significant benefits are both physical & mental (14:07)Therapeutic Lifestyle Changes: first comes exercise (16:18)For depression, exercise is both prophylactic & about as effective as antidepressants (19:29)Initiating new habits is the hardest part (21:24)The importance of friendships (24:17)The effects of our continuously fragmented attention (26:22)Sleep clears toxins—including plaques & tangles that can cause Alzheimer’s (29:02)The bad effects of light pollution (30:32)Purpose, service & contribution: people who serve live longer, happier, healthier lives (31:52)Being in nature cleanses psychic toxins: we are biophilic (38:19)Fluid intake has immediate as well as long-term benefits (47:55)Following the 3 main principles of diet (50:07)Environmental risks: we live in a chemical soup (54:11)Inhaling wildfire smoke particles moves them right into our brains (58:18)The overwhelming amount of plastic everywhere—including in our brains (1:00:18)Pesticides should be banned (1:03:27)Coffee, alcohol & the enormous benefits of green tea (1:04:21)Supplements: lithium, magnesium L-threonate & fish oils (1:07:23)Get regular medical work-ups! And correct any hearing loss or visual loss (1:15:48)Vaccin