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Dr. Christin Glorioso: Keep The Brain Young

Dr. Christin Glorioso: Keep The Brain Young

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Dr. Christin Glorioso knows the dread many people carry about their own memory, the invisible weight of wondering what the last decade of life will look like and whether their wits will come along. She watched Alzheimer’s disease take both her grandmother and her aunt. As a physician and neuroscientist with one copy of the APOE4 gene, she explains why her research at MIT convinced her that slowing biological brain aging by five years makes Alzheimer’s six times less likely, and why she believes about half of cases are preventable even with genetic risk. She walks through the nine pillars of healthy brain aging she follows herself, from a green Mediterranean diet with duckweed smoothies to high intensity training intervals that appear to help the hippocampus, and describes how her company NeuroAge Therapeutics pairs a brain aging test with their long term goal of developing pharmaceutical drugs. Not sure where to start? Take their test and pick the pillar you are doing worst in. Build new habits to improve that pillar and go from there.Special Thanks to Our SponsorsBEAM Minerals: Plant-based liquid minerals for replenishing the foundational compounds your body needs to age well. Listeners can now get 20% off their first BEAM purchase by using the code “AGEIST” at checkout at BeamMinerals.com/ageist.Key Moments“So there’s this huge actionable piece which has been really empowering.”“You can grow your brain back, just like you can make your muscles bigger.”“So your parents told you video games will rot your brain. Not true. It’s actually pretty good for you.”Connect with Dr. Christin GloriosoNeuroAge Therapeutics: https://www.neuroagetx.comYounger contest: https://www.neuroagetx.com/events/youngerNeuroGames: https://app.neuroagetx.com/Substack: https://drglorioso.substack.comLinkedIn: https://www.linkedin.com/in/christin-glorioso-md-phd-39627719/X: https://x.com/DrGloriosoNeuroAge on Instagram: https://www.instagram.com/neuroage_therapeutics/NeuroAge on LinkedIn: https://www.linkedin.com/company/neuroage-therapeutics/Connect with AGEISTNewsletter: https://www.ageist.com/newsletter/Instagram: https://www.instagram.com/weareageist/Website: https://www.ageist.comLinkedIn: https://www.linkedin.com/company/ageistClick Here for the full interview transcript.Dr. Christin Glorioso and the Case for Training Your Brain Like a MuscleGlorioso reads brain scans for a living, and she says what shows up on an MRI tends to mirror what a person neglects. A shrinking cerebellum, the balance center at the back of the brain, usually points to someone who rarely does anything that challenges their balance. A hippocampus that is losing volume faster than expected, the memory region hit hardest by Alzheimer’s disease, responds to high intensity intervals. Her recommendation is two interval sessions a week, with the Norwegian four by four as the classic template: four minutes at roughly 80 to 90 percent of maximum heart rate, three minutes of easy effort, repeated four times. She cites a randomized trial in which balance training enlarged the cerebellum, and she reports that her own hippocampus has grown slightly over the past year and a half.Reaction Time, Video Games, and Mental EffortThe mental activity pillar offers some unexpected advice. Glorioso points to a ten year randomized trial in which a game that trains reaction speed lowered later dementia risk by about 30 percent, and she plays a similar game for ten minutes a day. She adds that large cohorts such as the UK Biobank show roughly 20 percent less dementia risk among people who play more video games, and that pickleball or ping pong can train the same quick responses. The common thread is difficulty. Time on a hobby counts only when it demands real effort rather than autopilot.The Overlooked Link Between Heart and BrainGlorioso also explains why cardiovascular health belongs in any conversation about memory. Vascular dementia, the second most common form after Alzheimer’s, comes from small blockages that cause tiny strokes in the brain, and the two conditions often overlap. Her own APOE4 variant affects how cholesterol is transported, which gave her borderline high cholesterol even as a college tennis player. She now takes a statin, and she tells listeners that anyone who needs one should not leave it untreated.Choosing Where to StartFor anyone overwhelmed by nine pillars, she suggests a four minute lifestyle quiz on the NeuroAge site and then working on the area where you score lowest. Habits make the rest easier, she says, which is why her Monday evening exercise class never requires a decision. She once tracked her daily list on a wall calendar with shiny stickers, covering the duckweed smoothie, twenty minutes of sunshine, and an hour of exercise, and she says the sum of those small tweaks matters more than any single one.Tune in to hear more on this episode of The AGEIST Podcast or check out the full interview transcript.Say hi to the...
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