Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone.In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia. As co-directors of the Alzheimer’s Prevention Program at Loma Linda University, they’ve spent their careers studying how habits like diet, exercise, sleep, and stress management influence long-term cognitive health.🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST🌱 Try our new plant based wholefood supplement - Daily 30+*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune systemFollow ZOE on Instagram.Timecodes00:00 Meet the brain doctors fighting dementia01:04 Parents have dementia – are you doomed?02:00 Can dementia be reversed?02:25 Five lifestyle changes to prevent Alzheimer’s06:07 What is dementia vs. Alzheimer’s?08:50 Are your genes to blame?12:49 Dementia starts 20+ years before diagnosis14:10 Four biggest causes of Alzheimer’s19:04 How to build brain reserve & stay sharp22:50 Are dementia rates rising or falling?25:30 How the brain declines over decades29:00 This diet cuts Alzheimer’s risk by 53%32:40 Three nutrients your brain can’t live without38:15 The surprising link between LDL cholesterol & dementia44:10 Leg workouts slash dementia risk by 35%46:20 Why strength training is critical for brain health50:36 How stress shrinks your brain54:00 Sleep: The brain’s natural detox📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFree resources from ZOELive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episodeAssociation of Lifestyle and Genetic Risk With Incidence of Dementia, 2019, published in JAMADementia statistics, published by Alzheimer's Disease International (ADI) World Alzheimer Report 2015 - The Global Impact of Dementia, published by Alzheimer's Disease International (ADI) Midlife serum cholesterol and increased risk of Alzheimer's and vascular dementia three decades later, 2009, published in Dementia and Geriatric Cognitive Disorders Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.