What if you could reclaim the mental agility you had at 18—no matter your age?
In this episode of Longevity Lab MD, Our hosts, Sam and Dr Ari Saheb, break down the exact brain-health playbooks championed by today’s top longevity voices—Andrew Huberman, David Sinclair, and Peter Attia—and shows you how to fold their science-backed tactics into your own life.

00:00 Intro – Why Brain Health Drives Longevity

01:30 Neuroplasticity Decoded – Your Lifelong “Rewire” Switch

04:15 Cognitive Reserve & the Bilingual Advantage

06:45 Mental Workouts That Matter (Puzzles, Languages, Skills)

09:00 Huberman, Sinclair & Attia – Top Neuron-Protection Habits

11:15 Chronic Stress on the Brain – Dendrites Under Siege

13:30 Sleep Stages & REM Magic – Synaptic Pruning Explained

15:45 Move It! Neurotrophic Boosts (BDNF, IGF-1, VEGF)

18:00 Brain-Smart Nutrition – Omega-3s, Polyphenols, Creatine & More

20:00 Measuring Brain Health – MoCA, DBFS, qEEG, Biomarkers

22:00 Dr Ari’s Brain-Health Blueprint & Quick Wins

23:30 Take-Home & Next Steps

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