Playing the Long Game

In conversation with Dr. Ramon Velazquez: Why lifestyle changes are the key to unlocking the science of brain resilience

There is a lot of noise out there about how to take care of our brain. Trying to distinguish between an array of unverified products and wellness hacks – the “lotions and potions” of brain health – can feel like a thankless task.

In the midst of historic momentum with the research pipeline for new therapeutics and diagnostics for Alzheimer’s and other neurodegenerative diseases, it’s important for people to know what they can do in the decades before cognitive decline may emerge. Increasingly, neuroscientists are making the case for actionable, evidence-based lifestyle interventions.

To better understand how everyday choices, nutrition, and environmental factors influence cognitive longevity, I recently spoke with Dr. Ramon Velazquez, an associate professor at Arizona State University and an Advisory Board Member at Performance Lab. Here are some key takeaways from that dynamic conversation.

Lifestyle factors belong in the spotlight

While much of the medical community remains focused on pharmaceutical treatments for conditions like Alzheimer’s disease, lifestyle interventions offer immense, underutilized potential for preserving cognitive health. Physical exercise, strong social ties, and continuous cognitive engagement actively stimulate brain cells, building what Dr. Velazquez and other neuroscientists call “cognitive resilience.”

The challenge is delivering effective messaging that resonates with people and offers manageable steps they can take regularly. Dr. Velazquez noted that shifting the public narrative requires making brain science relatable rather than overwhelming. “You get a lot of stuff that goes into the media that’s really high level that people just don’t understand. So we need to bring it to a level where people can absorb it,” he said.

By breaking down complex neuroscience into accessible concepts, individuals can better recognize how routine activities protect neurons against age-related decline. This is especially important in helping people overcome “omission bias” — ignoring preventative care simply because symptoms are not immediately visible. Pathological changes in the brain can begin up to 40 years before clinical symptoms manifest, making early adoption of healthy habits essential.

Addressing the misconception that preventative steps are not necessary unless immediate dramatic results are felt is one of the most important imperatives that neuroscientists and primary care physicians should be tackling today.

Feed your brain: the role of choline and inflammation

Diet plays an equally vital role in shielding the brain from cognitive decline and neuroinflammation, which underlies virtually all neurodegenerative disorders. Managing inflammation, particularly in our younger and middle years, could deliver profound changes in brain health outcomes later in life.

Dr. Velazquez highlighted essential nutrients that remain widely under-consumed, particularly choline. As a B-vitamin-like nutrient, choline serves as a building block for cell membranes and for acetylcholine, a crucial neurotransmitter involved in learning and memory. “What we found is that if you look at individuals who are at risk of disorders like Alzheimer’s disease and also just mild cognitive impairment, they typically consume less dietary choline and also exhibit lower levels of circulating blood levels of choline,” he said.  This is concerning, as a large portion of the population is unaware that choline is a necessary nutrient that must be consumed daily for vital bodily and brain functions.

Before rushing out to stock up on choline supplements, however, consider where this important nutrient naturally occurs. The very foundation of the Mediterranean diet, which is linked to longevity and healthy aging, is rich in choline sources, including egg yolks, poultry, salmon, leafy greens, and beans. The National Institutes of Health has some great information here on including choline in our diets.

Fostering Community-Driven Brain Health

Individual efforts are far more effective when supported by an engaging environment. Dr. Velazquez stresses the necessity of community engagement, family buy-in, and relatable role models to sustain long-term lifestyle changes and brain health.

Communicating research directly to the public remains at the core of his mission. “I enjoy giving scientific talks to scientists, but I enjoy giving talks related to health and disease to the community much more. Because I feel like that is what our job is. We’re funded by taxpayer dollars, and we should be giving back to the community,” he said.

Through accessible science education, dietary optimization, and active community outreach, bridging the gap between the latest neurological research and everyday habits offers the clearest path toward lifelong cognitive vitality.