At 41, Dugal Bain-Kim has traded in his youthful obsession with bulking up for a more focused approach to health. As the CEO and co-founder of Lifeforce, a longevity startup, he now prioritizes brain health above all after a heartbreaking family experience.

Last year, Bain-Kim received devastating news: his father was diagnosed with Alzheimer's disease and passed away just months later at the age of 70. Faced with the stark reality of genetics and cognitive decline, he decided to take control of his health in hopes of mitigating his own risks.

"Alzheimer's isn’t a random strike of lightning; it’s influenced by lifestyle and choices," he explained. This understanding propelled him to adopt five specific habits aimed at protecting his brain over the long haul.

The Transformative Five: Bain-Kim’s New Health Regimen

1. Harnessing the Power of Creatine

With numerous supplements on the market, Bain-Kim is selective. He champions creatine, traditionally recognized for its muscle-building benefits, as a key ally for brain health. Studies indicate that it provides crucial energy to brain cells, potentially improving cognitive resilience against decline.

2. Exploring Microdosing GLP-1 Medications

Bain-Kim is intrigued by the emerging research on GLP-1 medications like Ozempic and Wegovy, which are popular for weight management but may also aid cognitive function. These drugs have been linked to slower brain shrinkage and reduced dementia risk, prompting Bain-Kim to consider microdosing.

3. Amping Up Zone 2 Cardio

Understanding the role of cardiovascular fitness in brain health, Bain-Kim has shifted his focus to include two weekly sessions of light cardio—targeting what’s known as Zone 2 heart rates. This method helps cultivate heart strength, essential for optimal brain function. He also enjoys competitive pickleball to keep the stakes high and the heart pumping.

4. Adopting the MIND Diet for Cognitive Fuel

Mindful eating is another keystone of Bain-Kim's strategy. He’s transformed his Mediterranean diet to emphasize the MIND diet, which is specifically designed to combat cognitive decline. This includes a rich intake of leafy greens, nuts, beans, berries, fatty fish, and wholesome cooking oils.

5. Prioritizing Sleep for Optimal Brain Health

Finally, Bain-Kim acknowledges the importance of sleep. He targets around seven and a half hours of quality sleep nightly, making rest a non-negotiable part of his life. Studies affirm that adequate sleep plays a crucial role in brain health, offering protective benefits that are vital as we age.

Dugal Bain-Kim's journey underscores that while genetics can set the stage for diseases like Alzheimer’s, proactive lifestyle changes can significantly impact our health trajectories. His story serves as an inspiring reminder that it's never too late to make choices that enhance longevity and cognitive well-being.