Most people expect their minds to decline as they age, but Dr Majid Fotuhi, a world-renowned neurologist, is here to prove that you can actually have a brain thirty years younger than your biological age. By focusing on the "Brain Superager" mindset, Dr Fotuhi shares fact-based evidence that the brain is far more forgiving and plastic than we’ve been led to believe.

In this conversation, we move beyond the fear of Alzheimer's to explore the five non-negotiable pillars that move the needle on cognitive performance: exercise, sleep, nutrition, stress reduction, and brain training. From why your smartphone might be as toxic as smoking to the literal "rinsing" process that happens during deep sleep, this episode provides a 12-week roadmap to growing your hippocampus and building a resilient "brain reserve".

KEY TAKEAWAYS

Cognitive decline is common but not "normal"; the brain can physically grow and improve even in your eighties.

Exercise is the single most important factor for brain health, directly increasing the size of the hippocampus.

Sleep acts as a "waste management system," rinsing the brain of toxic amyloid proteins associated with Alzheimer’s.

Smartphone addiction acts as "negative neuroplasticity," shortening attention spans and potentially reducing brain size.

Building a "brain reserve" through new challenges like learning a language can make the brain resilient against physical pathology.

QUOTES

"We can have a brain that's about 30 years younger by the time we get to our eighties."

"Your brain is like a muscle. Use it or lose it. When you don't use your brain, it declines."

"I think being on your phone is like smoking. It's really bad for you."

"It is possible to have Alzheimer's pathology in your brain, but have no symptoms if you have a large brain reserve."

"The brain is very forgiving, and it can heal and recover, even if you have had years of negative experiences."

Dr Majid Fotuhi Links

https://drfotuhi.com/https://www.youtube.com/user/DrFotuhi

https://www.amazon.co.uk/Invincible-Brain-Clinically-Proven-Age-Proof/dp/1035427907

Live Longer & Love It Links

📸 Instagram https://www.instagram.com/iaindeyre/

🌐 Official Website https://growth.livelongerandloveit.com/

📘 Facebook https://www.facebook.com/iaindeyre/

HOST BIO

Iain Eyre is a longevity-focused creator, coach and communicator dedicated to helping people expand their healthspan, wealthspan and lifespan. After spending over a decade working with leaders, entrepreneurs and high-performing professionals, Iain has become known for translating complex wellbeing, financial and relationship principles into practical, real-world tools that create lasting change.

Driven by his own mid-life transformation, Iain blends lived experience with deep research across longevity, personal development, behavioural change and holistic wellness. His work combines science, psychology and human performance with an honest, relatable approach that resonates with busy adults who want more energy, more joy and more purpose.

As the host of Live Longer & Love It, Iain brings curiosity, empathy and clarity to every conversation — making cutting-edge longevity insights accessible and actionable. Listeners trust him because he’s not just teaching longevity; he’s living it.

Ever feel like you’re just drifting through life, doing things simply because everyone else is? Sam Yo knows that feeling all too well—from the high-octane pressure of West End stages to the profound silence of a Thai monastery. In this conversation, we dig into how his time as a Buddhist monk completely transformed his approach to fitness and discipline. It’s not about smashing goals until you break; it’s about carrying stillness into the chaos of London or a busy boardroom.

We explore the art of listening, why "active" sleep is a total game-changer, and how to find a movement practice that actually sticks because it feeds your identity, not just your ego. Whether you’re a Peloton regular or just looking for a bit more presence in your daily brew, these monk mindset moments are built to weave right into the life you already have.

KEY TAKEAWAYS

Stillness isn't a destination you travel to; it is a skill you learn to carry with you regardless of your environment.

Meditation isn't about achieving a perfectly clear mind, but rather about meeting yourself exactly where you are in the moment.

True consistency in fitness is built on emotional connection and identity rather than temperamental motivation.

Quality sleep requires an active "warm-up" routine, much like a physical workout, to transition the body and mind effectively.

Intentional living starts with the very first breath of the morning by deciding how you want to show up before the day's demands take over.

QUOTES

"Stillness isn't somewhere you go. Stillness is something you learn to carry with you."

"We are not our thoughts. We are the space that holds the thoughts." "Be where your feet are. Because we're never where our feet are. We're over there already."

"Intensity eventually will break you. Simplicity scales."

"It's not about adding years to your life. It's about adding life to those years."

Live Longer & Love It Links

HOST BIO

Iain Eyre is a longevity-focused creator, coach and communicator dedicated to helping people expand their healthspan, wealthspan and lifespan. After spending over a decade working with leaders, entrepreneurs and high-performing professionals, Iain has become known for translating complex wellbeing, financial and relationship principles into practical, real-world tools that create lasting change.

Driven by his own mid-life transformation, Iain blends lived experience with deep research across longevity, personal development, behavioural change and holistic wellness. His work combines science, psychology and human performance with an honest, relatable approach that resonates with busy adults who want more energy, more joy and more purpose.

As the host of Live Longer & Love It, Iain brings curiosity, empathy and clarity to every conversation — making cutting-edge longevity insights accessible and actionable. Listeners trust him because he’s not just teaching longevity; he’s living it.