How to Make It To 100 With A Sharp Brain And Good Mobility

28 snips

May 19, 2025

Guest

Dale Bredesen, an expert on Alzheimer’s, shares groundbreaking insights into preventing cognitive decline and offers seven key strategies for brain health. Juliet and Kelly Starrett discuss maintaining mobility as we age, emphasizing the importance of simple movement tests and dietary adjustments for long-term vitality. They advocate for small, consistent lifestyle changes that can significantly enhance our physical well-being and cognitive function, debunking the myth that decline is inevitable with aging.

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ADVICE

Early Brain Health Checkup

If you're 40 or over, get a cognoscopy to assess brain health early.
It involves simple blood tests, cognitive testing, and MRI with volumetrics for prevention.

ADVICE

Avoid Toxic Brain Exposures

Avoid exposure to biotoxins like molds and toxins to protect brain health.
Identify contaminants including air pollution, mercury, formaldehyde, and molds such as aspergillus and stachybotrys.

INSIGHT

Mold's Hidden Cognitive Risk

Mold exposure is a complex but common cognitive decline contributor.
Even basic healthy behaviors can reduce its impact while deeper remediation takes time.

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Built to Move

Kelly Starrett & Juliet Starrett

Kelly Starrett

Kelly Starrett's "Built to Move" is a comprehensive guide to improving movement and mobility. It emphasizes the importance of proper movement patterns and addresses common movement limitations. The book provides practical exercises and strategies for improving posture, flexibility, and overall physical function. Starrett's focus on functional movement and injury prevention makes it a valuable resource for athletes and individuals alike. The book's clear explanations and practical approach have made it a popular resource for those seeking to improve their movement quality and prevent injuries.

Brain Energy

A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More

Christopher Palmer, MD

Drawing on decades of research, Harvard psychiatrist Dr. Chris Palmer outlines a revolutionary new understanding that unites existing knowledge about mental illness within a single framework: Mental disorders are metabolic disorders of the brain. The book details the connections between mental illness and metabolic disorders, including diabetes, heart attacks, strokes, and other conditions. It also sheds light on new treatment pathways that apply to various mental disorders such as anxiety, depression, ADHD, alcoholism, eating disorders, bipolar disorder, autism, and schizophrenia. Palmer pairs cutting-edge science with practical advice and strategies to help people reclaim their mental health, emphasizing the role of metabolism in mental health and the potential of dietary and metabolic interventions for treatment.

Deskbound

Kelly Starrett

In 'Deskbound: Standing Up to a Sitting World', Dr. Kelly Starrett provides strategies to reduce sitting time and transform your workspace into an active environment. The book offers solutions to eradicate back, neck, and shoulder pain, mitigate carpal tunnel syndrome, and improve overall mobility through 14 mobility templates. It is designed to help individuals maximize performance, lose weight, or simply live pain-free.

Why We Sleep

Matthew Walker

This book delves into the purpose and power of sleep, explaining how it affects every aspect of our physical and mental well-being. Walker discusses how sleep enriches our ability to learn, memorize, and make logical decisions, recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. He also explores the consequences of sleep deprivation and provides actionable steps to improve sleep quality, including ways to prevent cancer, Alzheimer’s, and diabetes, slow the effects of aging, and increase longevity.

Metabolical

The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine

Robert Lustig

In 'Metabolical', Dr. Robert Lustig explains the eight pathologies that underlie all chronic diseases and documents how processed food has negatively impacted health, economy, and the environment over the past 50 years. He challenges the current healthcare paradigm influenced by Big Food, Big Pharma, and Big Government. Lustig argues that food is the key to biochemical change and health improvement, emphasizing the importance of protecting the liver and feeding the gut. He also highlights the global environmental impact of processed food and offers practical solutions for healthier dietary choices and policy changes to promote sustainability and health[1][3][5].

The Chair

Galen Krantz

This episode is brought to you by One Skin, Bon Charge, and Manukora Honey.

As we age, many of us worry about losing the ability to move freely or manage daily tasks—and with Alzheimer’s on the rise, cognitive decline is a growing concern too. But here’s the good news: just as we can preserve mobility well into our later years, we can also maintain a sharp, healthy mind.

Today on The Dhru Purohit Show, we’re bringing you a special compilation episode featuring Dhru’s conversations with leading experts on how to live a vibrant life into your 100s.

Dr. Dale Bredesen explains why cognitive decline is no longer a mystery—and why it’s not an inevitable part of aging. He emphasizes the importance of early prevention and shares seven foundational strategies to help protect your brain decades before symptoms appear.

Juliet and Kelly Starrett join Dhru to share their practical, no-frills approach to promoting durability and mobility as we age. They cover simple at-home mobility tests like the sit-and-rise test. Their insights show how small, consistent changes in diet and movement can lay the foundation for lasting vitality and a body that recovers well from setbacks as you grow older.

Dr. Dale Bredesen is internationally recognized as an expert in Alzheimer’s disease and is the author of several New York Times bestsellers.. He serves as the principal investigator for the Alzheimer’s Disease Research Center at UCLA and founded the Alzheimer’s Drug Development Network in 2008, which helped identify new therapeutics for the disease.

Juliet Starrett is an entrepreneur, attorney, author, podcaster, and professional whitewater paddler, winning three world championships and five national titles. Dr. Kelly Starrett consults with elite athletes and coaches. Juliet and Kelly Starrett founded The Ready State fitness podcast and blog, San Francisco CrossFit, and are co-authors of the Wall Street Journal bestseller Deskbound and the New York Times bestseller Built to Move.

In this episode, Dhru and his guests dive into:

Cognitive decline and ways to reduce the risk of developing Alzheimer’s (1:30)
Exposure to biotoxins that contribute to cognitive decline (5:02)
The link between mold toxicity and Alzheimer’s disease (10:58)
Foundational diet and lifestyle strategies for Alzheimer’s prevention (20:12)
How the brain uses energy—and why it matters (25:37)
Tips for improving sleep quality (33:17)
How to manage mental stress and perceived threats (36:39)
The importance of taking high-quality fish oil daily (41:17)
Why the sit-and-rise test is a key indicator of longevity (43:58)
Major milestones when declines in mobility typically begin (52:40)
Factors that influence long-term mobility (56:03)
Supporting mobility for everyday movement and independence (1:01:33)
At-home tests to assess your range of motion (1:05:54)
Final thoughts and key takeaways (1:12:20)

Also mentioned:

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