Notes from Daniel,
your brain health coach.
A trusted friend who happens to know the science.
For more than twenty years I have helped people protect their memory and thinking as they get older. Here I write about what is actually worth doing for your brain — what the research says, what I have seen work, and what I am still figuring out. No miracle pills.
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How does brain aging work, and what is actually happening in my brain over time?
A plain-language tour of what really changes inside an aging brain — which parts slow down, which hold steady, and where you actually have leverage.
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How does stress impact memory, and what can I do to reduce it?
Cortisol is useful in a crisis and corrosive when it never switches off. What chronic stress does to memory — and what genuinely brings it down.
How much sleep do I really need for optimal brain function?
Deep sleep is when the brain files memories and clears waste. Seven to eight hours is the target — and here is what to do when you cannot get there.
Does exercise really improve brain health, and what types are best?
If I could prescribe one thing, this would be it. Which kinds of movement matter most for the brain, and how much is actually enough.
What are the best daily habits to keep my brain sharp?
Small, repeatable things beat grand plans every time. The handful of daily habits with the strongest evidence behind them.
Is there a connection between hearing loss and dementia?
One of the largest modifiable risk factors we know of — and one most people never think to act on.
Can crossword puzzles and Sudoku really keep my mind sharp?
The honest answer is more interesting than a yes or no. What puzzles do, what they do not, and what beats them.
Is there a connection between gut health and brain function?
The gut–brain axis is real, but it has been badly oversold. Here is the part that is well-supported.
What is the latest research on preventing dementia?
A clear-eyed look at where the science stands now — including the trials that have genuinely moved the needle.
Are there vitamins or supplements that help prevent memory loss?
I get this question more than any other. A few are worth it, most are not, and here is how to tell.
Do brain training games actually work, or are they a scam?
You get better at the game. The real question is whether that carries over to daily life.
The POINTER study proves you can protect your brain
A landmark trial showing a structured lifestyle program measurably protects thinking. What it means for you.
Can I reverse memory loss — or at least slow it down?
What is genuinely reversible, what is about slowing the slope, and the small changes that do the most work.
What are the first warning signs of Alzheimer’s or other dementias?
The signs worth paying attention to, the ones that are usually just normal aging, and when to see someone.
How can I tell the difference between normal aging and early dementia?
Forgetting a name is one thing. Forgetting the appointment is another. An honest guide to telling them apart.
Is my forgetfulness normal, or should I be concerned?
Walking into a room and forgetting why is usually nothing. Here is where the line sits — and when it is worth asking someone.