Strategies for Extending Cognitive Health: Habits that a Business Owner Employs to Ward Off Age-Related Brain Decline
Dugal Bain-Kim, a 41-year-old startup founder, has recently undergone a significant lifestyle change following his father's diagnosis with Alzheimer's disease. In an effort to slow down brain aging and reduce the risk of cognitive decline, Bain-Kim has adopted a new health regimen that focuses on lifestyle changes, diet, and supplements.
Bain-Kim is the CEO and co-founder of Lifeforce, a longevity startup aimed at promoting brain health and reducing the risk of cognitive decline through lifestyle changes and habits. The startup has gained attention for its innovative approach to brain health.
One of the key components of Bain-Kim's new regimen is the incorporation of GLP-1 medications into his routine. GLP-1, or glucagon-like peptide-1, is a hormone that acts on receptors in the body to control appetite and metabolism. Blockbuster medications like Semaglutid (sold as Ozempic and Wegovy) and Tirzepatid (Mounjaro, Zepbound) are examples of GLP-1 drugs.
Bain-Kim has decided to try microdosing GLP-1 medications as a result of intriguing new research findings. Recent studies suggest that these drugs may have potential benefits for the brain, including a lower risk of dementia and the ability to slow down brain shrinkage and age-related cognitive issues. Further clinical trials are underway to explore these potential benefits.
In addition to GLP-1 medications, Bain-Kim has also made changes to his diet and exercise routine. He follows the MIND diet, developed by Harvard researchers, which aims to prevent cognitive decline by focusing on nutrients like fiber and healthy fats. The MIND diet emphasizes leafy greens, nuts, beans, berries, fatty fish, olive oil, and a reduction in red meat and sweets.
Bain-Kim also prioritizes sleep, aiming for 7 hours and 45 minutes of quality sleep per night, and has increased his endurance training at a low heart rate, specifically adding two light endurance sessions per week. Exercises like jogging or cycling at a low heart rate (Zone 2) can help build a stronger, healthier heart, contributing to overall brain function.
Creatine is another supplement that Bain-Kim has added to his regimen. Creatine is a combination of amino acids that can provide energy to tissues like muscles and potentially protect the brain. New research suggests that creatine could have a similar effect on the brain by providing additional resources to brain cells to ward off cognitive decline and stress factors like sleep deprivation.
In his 20s, Bain-Kim was focused on building big muscles and had long gym sessions. However, his new approach to health and fitness emphasizes low-intensity activities like pickleball, which can improve VO2 max, fitness, and longevity, according to Bain-Kim.
Bain-Kim's new habits also include consuming anti-inflammatory foods and avoiding processed foods and added sugars. He continues to take creatine, protein powder, and glutamine, in addition to his new supplement regimen.
Bain-Kim's lifestyle changes are a testament to his commitment to brain health and his belief in the power of lifestyle changes to combat cognitive decline. His story serves as an inspiration to others who are seeking to improve their brain health and reduce their risk of cognitive decline.
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