Understand the problem
01
Dementia risk, and what is actually modifiable
The 45% figure and what it is not, the fourteen factors, hearing as the largest of them, the Welsh shingles natural experiment, and where the new drugs stand in the UK.
02
Menopause and cognition
Why brain fog is real, why it is almost never early dementia, what the objective testing shows, and what hormone therapy does and does not do for cognition.
Change something
03
Exercise, and the hippocampus
The one intervention with a randomised structural brain finding — what it actually tested, why HIIT gets the credit wrongly, and what the cold water study measured.
04
Sleep, and the glymphatic evidence
Which of the famous findings were measured in mice, what the human studies support, and why the direction of causation is genuinely unsettled.
05
The supplement claims, graded
Multivitamins and COSMOS at their real effect size, choline and the argument it starts with the heart topic, blueberries, matcha — and the 2026 trial that moved every biomarker and changed nothing.