Claudia von Boeselager [00:00:50]:
Imagine your brain as a garden. Every thought you think is a seed and every action you take waters it. Neuroplasticity is the soil fertile and alive, ready to grow new paths no matter your age. And here's a surprising fact. According to recent studies, only 2 in 10 adults regularly engage in brain boasting activities. Yet research shows neuroplasticity can dramatically slow cognitive decline. That's the silent opportunity most people are missing. Hello my friends and welcome back to the Longevity and Lifestyle Podcast where we explore the cutting edge strategies to live better for longer.

Claudia von Boeselager [00:01:30]:
I'm your host, Claudia von Brzelager, peak performance coach, biohacker, longevity expert and I'm so excited to dive into episode two of this solo podcast series on the Brain Optimization Blueprint. If you missed the short intro episode, I highly recommend going back to check it out. The journey of my Mother's cognitive decline and how it sparked my mission to uncover what's truly possible when it comes to brain health. Slightly emotional, but filled with hope. And here's the most exciting truth. Cognitive decline is not inevitable. Neuroplasticity means your brain can grow, rewire and regenerate throughout your life. In fact, we know that up to 90% of Alzheimer's cases are preventable.

Claudia von Boeselager [00:02:16]:
The earlier we act, the more power we have. And that's exactly why were here today. So let's begin our journey with pillar one Brain Optimization and Neuroplasticity. How to protect your brain, enhance clarity and creativity, and rewire it for peak performance. Let me share a powerful example. A small story. Garnet Dupuis, one of my guests from episodes 185 and 191, is in his 70s and he's still actively training his brain every day using light and sound therapy. Garnet calls the brain a pattern seeking organ.

Claudia von Boeselager [00:02:52]:
It prefers predictability, even if that means staying stuck in unhelpful loops. How many of us know about these mindset negative loop patterns? But the good news is that you can teach your brain to change. That's neuroplasticity in action for me. I noticed how decision fatigue and brain fog were creeping in even with all my knowledge about health optimization and performance. So I created my own brain optimization protocol. The results? Better memory, more creative thinking, deeper focus. I'll share my full protocol in episode six of this series, so be sure to subscribe not to miss it. So what is neuroplasticity? Well, neuroplasticity is the brain's ability to adapt, change, and grow throughout life.

Claudia von Boeselager [00:03:38]:
Have you ever tried to learn something new and felt like your brain just resisted it? Or. Or maybe you felt stuck in patterns? Scrolling late at night, forgetting names, losing your train of thoughts? That's not necessarily aging. That's plasticity being underused. For decades, it was believed that our brains stopped developing in our 20s. But modern neuroscience has completely overturned that belief. As Garnet Dupuis, Creative at Neurovizr, said on this podcast, we used to think the adult brain stopped growing at 25. That is wrong. Your brain can change, adapt, and improve at any age.

Claudia von Boeselager [00:04:18]:
That was from episode number 185. Neuroplasticity allows us to learn new skills, recover from trauma, and build entirely new neural pathways at any age. In fact, studies show that older adults who engage in challenging mental activities can increase brain volume, strengthen memory, and and even reverse cognitive decline. Let me tell you another story that inspired me deeply when I interviewed Garnet DePuy, who's now in his 70s. He shared how he continues to actively train his brain using sound and light therapy, as I mentioned before, and novel experiences to keep his mind flexible. And he compared the brain to a tall building, saying, as we age, most people lose access to the upper floors. So I love this analogy, but neuroplasticity is what reopens those floors. I found this such a powerful image because so many people associate aging with inevitable decline.

Claudia von Boeselager [00:05:16]:
But what if with the right tools, we can climb higher as we age, not lower? Garnet's life is proof of that. He's thriving in his 70s and thriving in a state of mental exploration. And so can we. So let's look at some science backed insights from the world's top experts that I've had the pleasure of interviewing on the podcast. So digging into the science with my interview with Dr. Dale Bredesen, reversing cognitive decline so episode number 147 and number 72. Dr. Bredesen is a world renowned neurologist and author of the End of Alzheimer's Program.

Claudia von Boeselager [00:05:52]:
I highly recommend you read it for pretty much anybody and he made a bold claim on this podcast, which I love, that Alzheimer's is now optional. He calls Alzheimer's a metabolic disease of the brain, as do many other people in scientific communities. Now they even call it type 3 diabetes as a metabolic disease driven by insulin resistance, inflammation, toxins, nutrient deficiencies and more. His research shows that when we optimize these inputs, cognitive function can improve. In fact, he's documented patients recovering lost skills like playing the piano again or remembering loved ones names. Dr. Bredesen's cognoscopy protocol includes brain imaging, blood work and lifestyle assessments and I truly believe this should be as standard as mammograms or colonoscopies. In my interview with Dr.

Claudia von Boeselager [00:06:45]:
Kristen Willeumier, biohacking the brain episodes 1 for 2 and 20 and 21 Dr. Willeumier, neuroscientist and author of Biohack youk Brain, emphasized that brain volume naturally shrinks 5 to 10% per decade after 40, but lifestyle choices can slow or reverse that. She shared how aerobic exercise increases the size of the hippocampus, the brain's memory center. And she says that nobody teaches us how to care for our brain, yet it's the master organ of our body. She also noted that even minor head trauma can lead to long term cognitive decline, something many of us don't even consider. In my interviews with Dr. David Perlmutter and his son, Dr. Austin Perlmutter on Inflammation and Decision Fatigue so these were episodes 47 and number 80.

Claudia von Boeselager [00:07:38]:
David and Austin Perlmutter revealed that chronic inflammation is one of the biggest threats to brain health. It weakens the link between your prefrontal cortex, so the rational brain or your wise inner CEO and your amygdala, which is your emotional center. Fire alarm Think of the fight or flight center making you more impulsive and reactive. As Dr. David Perlmutter says, the biggest threat to good decision making is inflammation. They also talked about the modern world hijacking our brains, especially our decision making capacity. Our environments are full of sugar screens and stress. Unless we design for intention, we default to dysfunction.

Claudia von Boeselager [00:08:21]:
I had the pleasure of also interviewing Dr. Julia Jones, Music as a Brain biohack episode number 83 Dr. Jones shared how music is a direct line to the brain. She said music is a biohack. Your ears lead directly to your brain Slower rhythms can calm the nervous system, while upbeat music can boost focus and motivation for those dealing with cognitive decline. Music can often bring back memories when nothing else can because of how it's stored in the brain. With Garnet Depuis and PJ Sorbo, we discussed brain signal variability and light therapy. So episodes 185 and 191.

Claudia von Boeselager [00:08:58]:
These two episodes change the way I think about brain training. Garnet emphasized that a healthy brain isn't one that's always calm, it's one that can change when change is needed. That's where brain signal variability comes in, a bit like HRV for the brain, measuring how well it can adapt with neurovisor. They use light and sound to train the brain to switch between states, fluidly boosting neuroplasticity, creativity and emotional flexibility. So let's look at some tools on how to rewire your brain daily. So being practical, here are five tools you can use to boost your neuroplasticity starting today. Number one Novelty Every day why New experiences force your brain to create fresh neural connections. It's like building new roads in your mind.

Claudia von Boeselager [00:09:49]:
Take a new route to work. Use your non dominant hand. Try a new recipe. Novelty challenges the brain and builds new neural pathways. Number two Aerobic exercise. Why it increases bdnf, your brain's growth fertilizer and expands the memory center which is the hippocampus. Just 40 minutes of walking a few times a week increases hippocampal volume and movement increases bdnf, which is like the miracle grow for your brain cells. Number three fasting and metabolic flexibility.

Claudia von Boeselager [00:10:20]:
As Dr. Bredesen recommends, try the Keto Flex 123 protocol so 12 to 14 hours hours fasting overnight and stop eating three hours before bed. This is also recommended by world leading Circadian rhythm expert Dr. Sachin Panda, who has also been on the podcast. Dr. Bredesen recommends that this keeps insulin low and supports brain detox overnight which is so critical for your brain. Number four Light and sound stimulation. Try sensory based tools like neurovisor, binaural beats or red light therapy.

Claudia von Boeselager [00:10:55]:
These passive modalities stimulate the brain's adaptability without effort. Number five Learn something new languages, instruments, dance, chess, anything that pushes your brain. It's not about being good, it's about being engaging. And here's the key. It's never too late. Your brain is plastic for life. As Dr. Austin Perlmutter said, your brain is always changing.

Claudia von Boeselager [00:11:20]:
You can either direct that change or let the world direct it for you. So what's next in the series. Pillar Number Number two A Stress, Resilience and Emotional Regulation in our next episode, we'll explore how chronic stress rewires the brain for survival, not success, and what you can do to shift back into clarity and calm. We'll tap into insights from Dr. Dave Rabin, Dr. Mark Brackett, Dr. Seidoroff, Dr. Julia Jones, and more.

Claudia von Boeselager [00:11:49]:
Until then, take care of your brain. Because when you protect your mind, you unlock your greatest asset. So as a call to action your Brain Brain Boost Challenge this week, try one of the five neuroplasticity tools we explored today. Maybe it's taking a new route to work, doing a short fast or learning something new. And tag me with your favorite on Instagram or LinkedIn. I'd love to see what you're doing and cheer you on. I'm ongevityandlifestyle on Instagram and Claudia von Berzelage on LinkedIn. If this episode inspired you, please subscribe to the show so you don't miss what's coming next and share it with someone you love who wants to protect and enhance their brain health too.

Claudia von Boeselager [00:12:30]:
Remember, your brain isn't fixed. It's alive, it's listening, and it's always ready to grow when you choose to nurture it. You don't just add years to your life, you add life to your years. Your mind holds limitless potential, so let's unlock it together. Until next time. Bye.