The Diary Of A CEO with Steven Bartlett
Episode Title: This Is The Fastest Way To Get Dementia...The 6 Science-Backed Brain Fixes!
Date: December 26, 2025
Overview
In this special episode, Steven Bartlett compiles the most actionable, science-backed insights on brain health from previous conversations with leading neuroscientists, neurologists, and wellness experts. The episode unpacks evidence-based strategies to optimize brain function, prevent cognitive decline and dementia, and lead a richer, more connected life by prioritizing brain health. Across wide-ranging discussions, Steven and his expert guests break down essential habits, foods, supplements, and lifestyle interventions that can "make your brain big, fat, and fluffy"—i.e., functionally resilient and creative well into later life.
Key Discussion Points & Insights
1. The Underappreciated Power of the Brain
(00:00–01:23)
- Steven Bartlett opens by underlining the centrality of brain health to every aspect of life—thoughts, feelings, relationships, memories, and future aspirations.
- Personal Reflection: Steven describes the experience of seeing his own brain scan, leading him to more consciously care for his "ball of tofu" (his affectionate term for the brain).
Notable Quote
"Most of us don't appreciate our brain. ... Seeing my own brain for the first time was the push that I needed to start caring more about how my decisions and behaviors are impacting it."
—Steven Bartlett (01:10)
2. Exercise: The #1 Brain Booster
Dr. Wendy Suzuki
(01:23–07:41)
- Aerobic Exercise: Any activity that gets your heart rate up (power walking, sports, cycling). The key is "every drop of sweat counts."
- Evidence:
- For low-fit individuals: Just 2–3 sessions a week (45 mins each) can improve mood, memory, and attention.
- For regular exercisers: The more aerobic activity, the more improvement in hippocampal and prefrontal function.
- Immediate Brain Effects:
- Mood boost (increased dopamine, serotonin, noradrenaline)
- Improved focus and attention (prefrontal cortex activation)
- Faster reaction time (motor cortex activation)
- Practical Takeaway: Exercise right before high-cognitive-demand activities (like public speaking) can elevate mental performance.
Notable Quotes
"Every drop of sweat counts for building your brain into the big fat, fluffy brain that you really want."
—Dr. Wendy Suzuki (04:54)
"A single workout can make your prefrontal cortex work better in terms of focus, attention. ... Your reaction time is significantly shorter after a workout compared to if you just sit alone."
—Dr. Wendy Suzuki (06:46)
3. Habits that Harm the Brain
(09:13–11:52)
- Sedentarism & Sleep Deprivation: Not moving enough and skimping on sleep “literally kills.”
- Critical Sleep Roles:
- Memory consolidation
- Clearing out brain “garbage” (metabolites) via cerebrospinal fluid—lack of sleep leads to cognitive “gunk”
- Diet: Emphasis on the Mediterranean diet—colorful, unprocessed foods are best for brain health.
Notable Quotes
"You cannot function if you are deprived of sleep for too many hours in a row. It's that critical."
—Dr. Wendy Suzuki (09:41)
4. The Social Brain
(11:52–13:19)
- Loneliness Shrinks the Brain:
- Social interaction, even casual ("saying hello to the barista"), is correlated with longer life and lower dementia risk.
- Robert Wallinger's Harvard study: The quality of social connections is the strongest predictor of happiness and longevity.
Notable Quote
"Loneliness ... causes long-term stress that damages the brain and yeah, in the long term can make it smaller and less healthy."
—Dr. Wendy Suzuki (12:43)
5. Creatine: From Muscle Supplement to Brain Fuel
Dr. Andrew Huberman
(13:19–27:01)
- Creatine Supplementation: Known for physical performance but now shown to have major effects on the brain, especially under stress, sleep deprivation, or high cognitive demand.
- Dosage:
- 5g/day saturates muscles
- 10g+ per day beneficial for brain levels (per a recent German study)
- Findings:
- High-dose creatine negates cognitive deficits from 21-hour sleep deprivation—"function better than if well-rested"
- May have anti-inflammatory effects beneficial for depression and Alzheimer's
- Particularly crucial for vegans and those with little dietary creatine
- Timing: Cognitive benefits can be acute (same day as dosing), especially after higher doses (>10g) during stressful periods.
Notable Quotes
"Under any kind of stressful condition, that's where creatine shines in the brain. ... All these creatine researchers now are shifting to the brain."
—Dr. Andrew Huberman (17:12)
"Giving people with Alzheimer's disease creatine—20 grams a day—did improve their cognition."
—Dr. Andrew Huberman (26:22)
6. Neuroplasticity: Your Brain CAN Change
Dr. Norman Doidge
(27:01–32:58)
- The Science: Neuroplasticity is real at any age. While children’s brains are more easily shaped, adults can intentionally change their brains by creating a "shift in the neurochemical environment" (e.g., high attention, emotional salience).
- Mechanism:
- Interest, focus, novelty, and emotional intensity facilitate plasticity.
- Rest/sleep is crucial for new connections to solidify.
- Hopeful Message: No rut—or trauma—is permanent; change is always possible if one brings focused attention and motivation to the task.
Notable Quotes
"Can a person change? Can you learn new things? Can you unlearn certain patterns? Can you overcome traumas at any age? The answer is absolutely, categorically, yes."
—Dr. Norman Doidge (28:25)
"As an adult, you can't just play a lecture about AI in the room and the knowledge doesn't just sink in by osmosis. ... But if we pay attention and we're alert... there's a shift in the neurochemicals associated with that attention."
—Dr. Norman Doidge (30:10)
7. Nitric Oxide: Foundation for Vascular & Brain Health
Dr. Nathan Bryan
(36:09–44:26)
- Nitric Oxide (NO): Essential signaling molecule produced in blood vessel lining; regulates blood flow, oxygen delivery, cellular energy, and repair.
- Deficiency: Linked to erectile dysfunction, hypertension, diabetes, and Alzheimer's (which Dr. Bryan classifies as a vascular disease).
- Diet:
- Sugar is "toxic" for NO production; avoid high-glycemic foods
- Balanced, unprocessed diet, high in good proteins and fats, low in carbs
- Therapeutic Potential: Administering NO early may halt or reverse neurodegeneration.
Notable Quotes
"This simple molecule, nitric oxide gas, I'm absolutely convinced will eradicate and cure Alzheimer's, because it addresses every physiological root cause."
—Dr. Nathan Bryan (40:33)
8. Lifestyle Practices: What’s Brain-Healthy, What’s Not
Drs. David Perlmutter, Chris Kilham, Norman Doidge
(44:26–54:13)
- Highly Beneficial:
- Coordination exercise (e.g., paddle/pickleball): Boosts cerebellar and frontal function
- Combining exercise & learning: Memorization while walking or cycling boosts hippocampal blood flow and memory
- Meditation (e.g., Kirtan kriya): 12 minutes/day strengthens focus and calms the brain
- Mindful, challenging work: Jobs involving learning protect against Alzheimer's
- Breath work: Activates calming nervous system, increases vagal tone
- Harmful or Risky:
- Chronic social media: Leads to unhealthy social comparison
- Working in toxic environments: Chronic stress increases cortisol, shrinks hippocampus
- Microplastics & Noise pollution: Both negatively affect brain health and are potential Alzheimer's risk factors
- Overuse of AI: Risk of “doing less with your brain,” which may promote atrophy if not balanced by active learning
Notable Quotes
"Exercise with new learning. Stunning."
—Dr. David Perlmutter (46:26)
"Chronic stress increases cortisol, and I think everybody should sort of know their baseline cortisol level. And cortisol shrinks the hippocampus and puts fat on your belly. So that's two very bad things for your brain."
—Dr. David Perlmutter (49:26)
9. Food, Supplements & Plants That Protect the Brain
Dr. Chris Kilham
(54:20–63:54)
- Curcumin (from turmeric): Reduces oxidative stress, comparable to ibuprofen in pain relief, early promise for brain health.
- Green Tea: Rich in polyphenols; improves memory, attention, and associated with lower cognitive decline rates.
- Rosemary (aromatherapy): Smelling rosemary oil can have measurable effects on cognitive performance.
- Dark Chocolate (75%+): Enhances blood flow, beneficial for heart and brain. 50g/day as “medicine.”
- Other Noteworthy Plants:
- Ginkgo: Prescription in Europe for cardiovascular and cognitive support
- Mint, ginger, cinnamon: Easy ways to support brain health
Notable Quotes
"Cocoa. Yeah, Chocolate. Dark chocolate is a medicine. End of. One of the best medicines around is 50 grams, 100 grams of 75% or more dark chocolate."
—Dr. Chris Kilham (60:28)
Memorable Moments & Most Replayed Insights
- Steven reflecting on finally understanding his girlfriend’s obsession with green tea and dark chocolate, which aligns with current research and expert advice (59:49–63:14).
- Dr. Huberman describing how high-dose creatine allowed participants to out-perform the well-rested during sleep deprivation studies (19:26–21:41).
- The sage wisdom and humor in Dr. Kilham’s and Steven’s banter about practical plant medicine.
Summary Table: "Brain Fixes" & Why They Work
| Practice/Supplement | Why It Works | Segment/Timestamp | |-------------------------------------------|--------------------------------------------------|-----------------------------| | Aerobic Exercise | Grows new brain cells, boosts mood & focus | 01:23–07:41 | | Quality Sleep | Consolidates memory, clears toxins | 09:13–11:52 | | Social Connection | Reduces stress, protects against shrinkage | 11:52–13:19 | | Creatine Supplementation (10–20g/day) | Enhances cognition under stress/sleep loss | 13:19–27:01 | | Plant Foods (curcumin, green tea etc.) | Antioxidant, anti-inflammatory, neuroprotective | 54:20–63:54 | | Mediterranean Diet | Overall support, unprocessed, colorful foods | 11:14–11:52 | | Mindful Movement/Learning Combo | Hippocampal blood flow, improved recall | 46:24–47:10 | | Meditation/Breathwork | Reduces stress, strengthens focus | 47:18–50:22 |
Closing Thoughts
This episode pulls together years of scientific wisdom and practical insights to create a clear “menu” of actions for those who want to build cognitive reserves, prevent dementia, and maximize their creative, emotional, and intellectual potential. The consensus? Exercise, sleep, social connection, brain-smart nutrition, emotional balance, and lifelong learning form the six pillars of brain health. Small steps—like a daily walk, meaningful conversation, a cup of green tea, or a square of dark chocolate—really do add up to a better brain and a better life.
Select Timestamps for Easy Reference
- 00:00 Brain as life’s foundational asset
- 01:23 The transformative power of seeing your own brain
- 02:05 What exercise is best for your brain?
- 09:22 Behaviors that destroy the brain
- 13:32 Creatine: from gym bro to brain boost
- 27:01 Neuroplasticity at any age—how and why
- 36:09 Nitric oxide: overlooked key to vascular & brain health
- 44:54 Paddle sports, neuroplasticity apps, and coordination
- 47:18 Meditation, mindfulness, and stress
- 54:20 Curcumin, green tea, rosemary, and cacao as brain allies
Final Takeaway:
Your brain can get healthier, sharper, and happier at any age—with the right blend of movement, rest, diet, connection, and curiosity. "Every drop of sweat counts," every connection matters, and every mindful choice shapes your future self.