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Most people think memory loss is a downhill slide you can’t stop. We don’t. In this conversation with neurologist and neuroscientist Dr. Majid Fotuhi, we map out a twelve‑week blueprint that measurably improves memory, focus, and even grows hippocampal volume by targeting the real drivers of decline: poor sleep, chronic stress, insulin resistance, hearing loss, inactivity, and hidden medical issues.

Dr. Majid Fotuhi is a pioneering neurologist, neuroscientist, and professor with more than thirty-five years of experience in brain health, memory, neuroplasticity, and the prevention of Alzheimer’s disease. His work bridges research, clinical innovation, and public education.

He earned his PhD in neuroscience from Johns Hopkins University, completed medical training at Harvard Medical School, and returned to Johns Hopkins for his neurology residency. He currently serves as an adjunct professor at Johns Hopkins University.

An author and communicator, Dr. Fotuhi has written several books and is known for making complex science accessible. His excellence in teaching earned him the American Academy of Neurology’s prestigious award. His research has appeared in peer-reviewed journals, been presented at major conferences, and cited widely by scientists worldwide.

Dr. Fotuhi has created a twelve-week program that has helped thousands of patients with memory loss, brain fog, concussion, mild cognitive impairment, and early Alzheimer’s disease. His expertise has been featured by CNN, NBC News, the Today Show, ABC News, The New York Times, The Washington Post, and The Times (London).

We start by clarifying what mild cognitive impairment is, how it differs from dementia, and why so many cases are preventable. Dr. Fotuhi explains the “type 3 diabetes” model—how decades of sugar spikes and inflammation erode the blood‑brain barrier and starve neurons of a stable environment. Then we get practical. You’ll hear how a personalized “brain portfolio” guides treatment: VO2 max testing to shape exercise, sleep studies and CPAP when needed, targeted brain training that matches deficits, and labs for vitamin D, B12, and omega‑3 status. The results? Early wins in two to three weeks, statistically significant gains at six and twelve, and habits that stick.

We don’t stop at diet and steps. Oral health impacts cognition by limiting whole foods and increasing inflammation; chewing itself engages neural circuits. Hearing loss quietly accelerates decline—hearing aids can move people from mild impairment back to normal. Add a simple, sustainable food approach—ditch ultra‑processed foods, eat vegetables, legumes, fruits, quality proteins, and healthy fats—and consider targeted supplementation with DHA/EPA omega‑3s and corrected D and B12 levels. Along the way, we address why amyloid hogged the spotlight, and point to powerful data: the Lancet’s estimate that 45% of dementia cases are preventable and the American Heart Association’s claim that 80% of strokes can be avoided.

If you want a sharper brain by summer, this is your starting line. Subscribe, share this with someone you love, and leave a review telling us the one habit you’ll change this week. Your future brain will thank you.

Links:

Majid Fotuhi, MD, PhD: https://drfotuhi.com/

https://krieger.jhu.edu/mbi/directory/majid-fotuhi/

https://neurogrow.com/about-us/dr-majid-fotuhi-md-phd/

https://psychology.columbian.gwu.edu/majid-fotuhi

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What if the most overlooked lever for longer life sits right behind your smile? We trace a clear line from gum inflammation and tooth loss to cardiovascular risk, metabolic control, brain health, and ultimately all-cause mortality—then show how to act on it.

With oral and maxillofacial surgeon Dr. Imran Asin, we unpack the data that shifted our thinking: Lancet analyses linking tooth count to mortality, new pathology showing oral bacterial signatures inside atherosclerotic plaque, and periodontal therapy improving glycemic control. We explore hs-CRP as a practical marker for systemic inflammation and why cardiology is finally spotlighting gum disease and dental infection as risk drivers alongside smoking, dyslipidemia, and hypertension. The message is blunt: treat the mouth and you meaningfully change the body.

Function matters as much as markers. Lose molars and diets slide toward ultra-processed, soft calories that spike glucose and starve the microbiome. Keep 20+ teeth, and you maintain the ability to chew fiber-rich, nutrient-dense foods and enjoy social meals that protect mood and cognition. We dive into pediatric red flags—snoring, mouth breathing, and narrow arches—plus how breastfeeding and early orthodontic expansion support airway growth, sleep quality, and long-term health. Think of this as preventive airway engineering that starts in childhood and pays dividends for decades.

Chewing isn’t trivial; it lights up the hippocampus and supports cognitive resilience. That’s why preserving dentition and replacing missing teeth are brain-aware choices, not vanity. We close with a micro-prescription you can implement today: twice-daily brushing, daily flossing, quick cleans after meals, xylitol gum to shift the oral ecology, and timely tooth replacement to restore real chewing. Pair these with sleep, nutrition, and movement and you reduce risk on multiple fronts—from the plaque in your arteries to the circuits in your brain.

If this resonated, follow the show and leave a quick rating on Apple Podcasts or Spotify. Share this episode with someone who cares about longevity, and tell us: what’s the one oral health habit you’ll upgrade this week?

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What if your workout routine actually built your body up instead of breaking it down? Dr. John Rusin, one of the world's leading experts in strength and performance, has revolutionized fitness with a philosophy that merges rehabilitation with peak performance.

After nearly three years of development, Dr. Rusin has distilled his renowned certification program into his new book "Pain-Free Performance," a comprehensive guide to training that respects your body while maximizing results. His approach stems from a surprising realization: the same principles that keep elite athletes healthy apply equally to everyday people seeking longevity and quality of life.

During our conversation, Dr. Rusin challenges conventional wisdom about exercise, revealing why most people waste time in the gym with movements that produce minimal results. He explains how strength training becomes truly effective only when it respects principles of adaptation—training close enough to failure, achieving sufficient volume, and moving with purpose. The good news? His clients typically train just 2-3 days weekly for 45 minutes, proving that quality trumps quantity when guided by proper methodology.

For those dealing with chronic pain or movement limitations, Dr. Rusin offers immediate solutions, including his 10-minute daily "six-phase dynamic sequence" that can transform how your body moves and feels. We explore common scenarios like post-pregnancy fitness challenges and nagging shoulder injuries, with practical advice for each situation.

Perhaps most powerful is Dr. Rusin's perspective on exercise as a cornerstone habit that enhances every aspect of life. "It makes me a better father, makes me a better husband, makes me a better business owner, gives me more energy, and it allows me to be at my best mentally, physically, and emotionally every single day," he shares.

Whether you're a weekend warrior, dealing with chronic pain, or simply seeking to extend your healthspan, this episode offers a refreshing, science-backed approach to movement that will change how you think about fitness forever.

Website: https://drjohnrusin.com

IG: @drjohnrusin

YouTube link: here

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