If you could lower your long-term dementia risk with everyday food choices, would you do it? This week we unpack new ANU-led research linking higher dietary magnesium with healthier brain ageing, then show you how to close the magnesium gap with real food and smart, practical routines. We also tackle a silent progress-killer for many women, unstructured weekend eating, and finish with a clear verdict on protein water.

What you’ll learn

• Magnesium → brain health, in plain English: What the study actually found, why midlife matters, and how much most adults should aim for in Australia. 

• Food-first ways to lift intake: Leafy greens, nuts and seeds, legumes and whole grains that fit busy lives, plus simple swaps that add up fast.

• When supplements help: A quick checklist for choosing a quality magnesium, including forms and tolerability. If you want a dietitian-formulated option, see our Designed by Dietitians Triple-Magnesium blend in cranberry lemonade.

• • Plan meals, not all-day grazing, especially on sport and errands days

  • Allow two indulgent meals, not two indulgent days

  • Do a Thursday or Friday top-up shop so fresh food is on hand

  • Be the venue booker, choose places with sides and veg so you enjoy the meal and still feel good

  • Drop the all-or-nothing mindset and reset at the very next meal

    Weekend eating without the blow-out:

     

• Are “nitrate-free” turkey slices actually better? Why they can still count as processed, what matters on the label, and why home-cooked poultry is the gold standard. 

• Listener Q: Protein water explained, where it came from, who it was designed for, and why most listeners are better off with whole-food protein or a standard shake. 

Why this episode matters

Dementia risk rises with population ageing, so earlier, consistent habits give you the best shot at protecting brain health, especially for women who are often under the magnesium RDI.

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