This past year was dedicated to systematically optimizing brain function through evidence-backed lifestyle adjustments. The transformation wasn’t drastic; it was the accumulation of small, consistent habits that yielded noticeable improvements in cognitive clarity, energy levels, and even family well-being. The key takeaway is that proactive brain maintenance doesn’t require extreme measures – it’s about integrating simple, scientifically supported routines into daily life.
The Daily Rituals: From Supplements to Fermented Foods
The foundation of this approach began with foundational supplements. Research from JoAnn Manson at Brigham and Women’s Hospital demonstrated that a daily multivitamin can slow cognitive decline by over 50% in older adults. Creatine was also added to the mix, providing an energy boost during peak mental demand. However, the most significant shift came from prioritizing gut health. Following Tim Spector’s advice, the family incorporated three servings of fermented foods (yogurt, kefir, sauerkraut) into their diet daily, while eliminating ultra-processed foods.
This dietary adjustment is crucial because the gut microbiome is directly linked to brain function. An imbalance can trigger inflammation and impair cognitive performance, whereas a healthy microbiome supports neurotransmitter production and reduces neuroinflammation.
Beyond Diet: Cold Exposure, Nature, and Cognitive Reserve
The approach extended beyond nutrition. Deliberate exposure to cold (cold pond dips) followed by heat (sauna sessions) was adopted, aligning with research showing that these practices reduce inflammation and enhance brain network connectivity—potentially improving emotional regulation, decision-making, and attention.
Similarly, regular time outdoors became a priority. Gardening and forest walks weren’t just recreational; they were strategic. Gardening increases gut microbiome diversity, while nature exposure has been shown to boost memory, cognition, and protect against depression.
Finally, cognitive stimulation was increased through activities like learning a new language (Spanish via Duolingo) and revisiting musical practice (piano). Ellen Bialystok’s work at York University reinforces this: challenging the brain is inherently beneficial, building cognitive reserve that safeguards against age-related decline.
Tangible Results: Calmer, Sharper, More Energetic
The cumulative effect of these changes was rapid and noticeable. Children exhibited calmer behavior, mental fog dissipated, and overall energy levels increased. While a placebo effect can’t be entirely ruled out, the consistent improvements suggest a real physiological impact.
The experiment will continue into the next year, exploring further optimizations. The message is clear: small, science-backed adjustments can unlock significant improvements in cognitive function and overall well-being. The next step? Finding that kombucha.
