The podcast highlights how aerobic exercise boosts brain function by stimulating growth factors, improving memory, and enhancing mood through neurotransmitter release. Sleep and nutrition—especially Mediterranean-style diets—are critical for cognitive maintenance and preventing decline. Social connection reduces dementia risk, while loneliness and chronic stress harm brain structure. Creatine shows promise not only for physical performance but also for brain energy, sleep deprivation resilience, and depression support. Nitric oxide plays a key role in cerebral blood flow, impaired by sugar and linked to Alzheimer’s. Neuroplasticity enables lifelong learning, particularly when paired with focus and quality sleep. Activities like pickleball, mindfulness, and Kirtan Kriya meditation strengthen cognitive networks. Conversely, hearing loss, noise pollution, microplastics, and workaholism pose significant risks. AI's impact remains uncertain, but should augment rather than replace mental effort. Natural compounds in rosemary, curcumin, green tea, and dark chocolate (75%+ cocoa) offer neuroprotective benefits by supporting circulation and reducing inflammation.