# 4 brain-protecting habits from a neuroscientist

> Dr. Gary Small shares the daily routines he uses to reduce his Alzheimer's risk as he ages.
- Title: 4 brain-protecting habits from a neuroscientist | Shortify
- Summary: Dr. Gary Small shares the daily routines he uses to reduce his Alzheimer's risk as he ages. Exercise, whole foods, quality sleep, and a positive mindset are…
- Keywords: gary small, neuroscientist, alzheimer's disease, cognitive decline, brain health, exercise, diet, sleep, mindset, aging, dementia prevention, ucla
- Source: Business Insider — https://businessinsider.com/neuroscientist-habits-reducing-alzheimers-risk-2026-9
- Author: Julia Pugachevsky
- Published: 2026-09-16T14:30:55.903+00:00
- Read time: 1 min
- Topics: gary small, neuroscientist, alzheimer's disease, cognitive decline, brain health, exercise, diet, sleep, mindset, aging, dementia prevention, ucla
## Age is the biggest risk factor
We're living longer than ever, but our brains weren't designed to function well for that long. Lifestyle choices can significantly reduce your risk of cognitive decline.

> The rub is that our brains weren't engineered to function well that long.
## Move your body every day
Daily exercise boosts mood through endorphins and increases BDNF, a protein that supports nerve cell survival and growth. Small cycles for cardio, uses resistance bands, and walks whenever possible.
## Balance matters as you age
Falls and fractures become riskier as you get older. Strengthening your glutes through lunges and balance exercises like standing on one foot with eyes closed helps prevent injury.

> As you get older, if you trip and fall, that's not going to be good.
## Eat protein and whole foods
Small pairs healthy protein with complex carbohydrates at each meal and avoids ultraprocessed foods, which are linked to faster cognitive decline. He prefers sprouted whole-grain and sourdough breads.

> With every meal, I try to have a healthy protein and a healthy carbohydrate.
## Sleep clears brain toxins
Quality sleep reduces inflammation and clears amyloid, proteins that build up in the brain and cause memory loss. Small uses box breathing and audiobooks to fall back asleep when he wakes at night.

> A good night's sleep is critically important for the aging brain.
## Mindset shapes how you age
Patients with positive outlooks adapted better to physical challenges and stayed more mobile. Small practices gratitude and redirects negative thoughts when he notices them creeping in.
## Don't obsess over perfect numbers
Genetics and age still matter, so don't stress about hitting exactly seven hours of sleep or ten thousand steps. Being too rigid about habits feels unsustainable and counterproductive.

> I want to live longer; I just don't want to feel like life is longer, torture myself too much.
## Key takeaway

Exercise, whole foods, quality sleep, and a positive mindset are the most practical defenses against cognitive decline, but consistency matters more than perfection.