Brain Fog, Memory Loss, and Alzheimer's Prevention | Dr. Majid Fotuhi : 1482
The Human Upgrade: Biohacking for Longevity & Performance
Dave Asprey
4.6 • 7.4K Ratings
🗓️ 11 June 2026
⏱️ 86 minutes
🧾️ Download transcript
Summary
How to Reverse Cognitive Decline, Grow Your Hippocampus, and Protect Your Brain from Alzheimer's Disease with Nutrition, Exercise, Sleep, and Stress Reduction
Your brain is physically shrinking right now, and most people have no idea it's happening. In this episode, you will discover the exact mechanisms behind cognitive decline, why brain fog is always treatable, and the proven strategies to grow your brain back, protect your memory, and slash your Alzheimer's risk regardless of your genetics.
-Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR
Host Dave Asprey sits down with Dr. Majid Fotuhi, a neuroscientist and neurologist who earned his PhD from Johns Hopkins University and his medical degree from Harvard Medical School. He currently serves as an adjunct professor at the Mind/Brain Institute at Johns Hopkins while also teaching at George Washington University and Harvard Medical School. With 37 years of experience in clinical practice, teaching, and neuroscience research, Dr. Fotuhi pioneered the Brain Fitness Program, a multidisciplinary approach to cognitive performance and brain vitality at any age that has produced measurable results documented in peer-reviewed journals. He is the author of three books including the bestselling The Invincible Brain and one of the world's leading experts on neuroplasticity, hippocampus growth, and successful aging. If anyone has earned the right to tell you your brain can get better, it is him.
Dr. Fotuhi and Dave break down why Alzheimer's is not a single disease but a soup of modifiable problems, why your lab results can show "normal" while your brain is starving, and how the five pillars of brain health connect directly to longevity, mitochondria function, and human performance. They also get into the brain effects of GLP-1s, the therapeutic promise of psychedelics like psilocybin and ketamine, the role of nootropics and supplements like B12, lithium orotate, and CoQ10, and why your VO2 max may be the single most important number for brain aging. .
You'll Learn:
- Why 97% of Alzheimer's cases involve multiple modifiable causes and what to do about each one
- How to physically grow your hippocampus through exercise, meditation, and nutrition
- Why "normal" lab ranges are actively harming millions of people and what optimal actually looks like
- The 7 everyday things that are shrinking your brain right now
- How stress, loneliness, and isolation cause measurable brain atrophy
- Which supplements including B12, lithium orotate, CoQ10, and nootropics support long-term brain health
- Why VO2 max predicts brain aging better than almost any other marker
- What psychedelics like psilocybin and ketamine actually do to your brain according to a Johns Hopkins neurologist
- How the APOE4 gene affects Alzheimer's risk and why exercise can erase that risk entirely
- Why mitochondria health is the foundation of both brain function and longevity
Thank you to our sponsors!
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Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights inhealth, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.
New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.
Keywords: Majid Fotuhi, Dr. Majid Fotuhi, The Invincible Brain, brain health, cognitive decline, Alzheimer's prevention, hippocampus, neuroplasticity, brain fog, memory loss, APOE4, brain shrinkage, B12 deficiency, lithium orotate, CoQ10, nootropics, VO2 max, mitochondria, longevity, anti-aging, biohacking, brain optimization, sleep optimization, stress reduction, functional medicine, human performance, psilocybin, ketamine, GLP-1, semaglutide, telomeres, BDNF, brain training, cognitive performance
Resources:
• Learn More About Dr. Fotuhi’s Work At: https://drfotuhi.com/
• Purchase Dr. Fotuhi’s New Book The Invincible Brain: https://a.co/d/0iHCgPpL
• Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/
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• Upgrade Labs: https://upgradelabs.com
Timestamps:
00:00 – Trailer
00:59 – Intro
03:00 – Cannabis & Nicotine
04:15 – Understanding Alzheimer's
05:38 – Five Pillars Explained
07:55 – Best Cognitive Training
09:08 – Brain Size & Growth
12:36 – B12 & Lab Ranges
17:48 – Head-to-Toe Evaluation
24:17 – Sex & Brain Health
25:43 – Loneliness & Isolation
33:59 – ApoE4 Genetics
35:28 – Alzheimer's Declining
48:44 – Lithium & Brain
59:38 – VO2 Max & Fitness
1:06:42 – Psychedelics
1:09:38 – GLP-1s & Brain
1:12:38 – Closing & Action Steps
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Transcript
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| 0:00.0 | This is Majid Fautouhi, MD, PhD, Johns Hopkins, Harvard trained. |
| 0:05.1 | 36 years of experience, teaching and writing and studying about brain. |
| 0:09.2 | A lot of people think brain issues are things that are directly related to your brain. |
| 0:13.4 | So if you have numbness in your toes, blowing your ankles, back pain, if you're taking medications, urinary frequencies, if your shoulder hurts, if you have headaches, if you have neck pain, there's so many things that can affect the brain. |
| 0:26.3 | We know that is a major risk factor for Alzheimer's C. We also know that people who have a |
| 0:32.0 | have a smaller big campus. So the brain does shrink. |
| 0:55.2 | You're listening to The Human Upgrade with Dave Asprey. Your brain is probably underperforming right now. No judgment, most brains are. In fact, you're probably not thinking as clearly, sleeping as deeply, or performing as well as you could be. BrainTap helps you unlock your full potential. It offers more than |
| 0:59.9 | 2,000 in-app audio sessions and an innovative headset that together deliver light pulses, |
| 1:06.0 | binaural beats, isochronic tones, guided visualizations, and 10-cycle holographic music to rewire your brain |
| 1:12.5 | for higher performance. In just 20 minutes, you can achieve deep brainwave states that would |
| 1:17.9 | take hours through traditional meditation. It also helps regulate your sleep wake cycle, |
| 1:22.9 | making it easier to fall asleep, stay asleep, and wake up refreshed, without drugs or dependency. |
| 1:29.3 | This isn't just some trend. BrainTap leads with tons of real science. |
| 1:33.3 | They've conducted multiple studies proving this works. |
| 1:36.3 | From enhancing memory and focus to accelerating cognitive learning, |
| 1:40.3 | managing stress, and deepening visualization, |
| 1:42.3 | BrainTap is a holistic tool for peak performance in work, creativity, and daily life. |
| 1:48.3 | Go to braintap.com slash Dave to get $100 off the BrainTap power bundle. |
| 1:55.9 | Want to know which foods and supplements work best for your body? |
| 1:59.7 | Viom takes the guesswork out of it. |
| 2:01.8 | Their full body intelligence test reads your RNA, not your DNA, so you see what's happening |
| 2:08.0 | in your body right now. While standard labs measure around 100 markers, Viom's AI analyzes |
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