Google mapped ONE millimeter of brain tissue - revealing 57,000 cells and 150 million synapses. Every one of those connections can strengthen, weaken, or rebuild based on your daily choices. Here are 6 evidence-based ways to reshape your brain through neuroplasticity:

As someone with an MD doing a PhD in neuroscience, I can tell you this: the smartest people are all self-taught, even if they went to school.

“Equating time with money undervalues life. Life cannot be measured in hourly wages. Time is the substance of living, not merely currency to trade.” This scientist reveals how to rewire your brain to invest time in what truly matters to you.

I’m a neuroscientist. You’d never keep your dog inside for 10 hours without a walk, skip its meals, or keep it up all night - so why treat your brain that way? Take yourself for a walk.

A 15-year study of 1,688 adults found that people using saunas 4-7 times per week had a 77% lower risk of fatal cardiovascular events compared to once-weekly users.

Biggest fitness myth? That weights are a young man's domain. The reality is the gym is for everyone: 70-year-olds deadlifting, women crushing PRs, folks treating their anxiety and depression. Strength training is everyone's tool for a stronger brain & body.

Caffeine can increase how long people persist in trying to complete difficult tasks when stressed. Coffee may help you power through when times get tough.

Tired of being tired? As a neuroscientist, here’s 10 proven fixes to help you rest better at night: 1. Keep a consistent schedule. Same 30-minute window = 36% less insomnia.

Researchers @TheLancet identified 12 lifestyle choices that impact your dementia risk. Here what to do to reduce your risk: 👇 1. Protect your ears Mild hearing loss doubles risk of dementia

Light exposure predicts mental health in a study of 85,000 people. 1. More daylight → ↓ depression, anxiety, PTSD 2. More light at night → ↑ 30% risk for depression

Study finds that L-theanine (found in tea) combined with caffeine improves reaction time, accuracy, and alertness more than caffeine alone. Tea may beat coffee for cognitive performance.

Regular caffeine consumption is linked to a 25% lower risk of developing Parkinson's disease in a meta-analysis of 26 studies. The protective effect persists even after accounting for other lifestyle factors.

New study found blocking mobile internet for 2 weeks led to: 1. 73% better well-being 2. 70% improved mental health 3. 59% sharper focus/attention Why? This study found making phones “just phones” led to more exercise, socialising & time in nature.

Elite athletes turned off devices 30 min before bed + used morning bright light for 2 weeks. Result: Better jumps, faster reactions - but sleep stayed the same. Light timing may matter more than you think.

Stop taking your phone to the bathroom. Stop using your phone when you’re eating. Stop checking it during every moment of downtime. The brain wasn’t designed for this level of stimulation. Try experimenting with doing nothing again.

Meditation practitioners showed cortical thickening in sensory, cognitive, and emotional processing regions—evidence of adult neuroplasticity through mental training. Neuroplasticity doesn't expire with youth.

That coworker who’s always people pleasing? That friend who always needs to be the center of attention? The traits in others that trigger you most are often ones you recognise in yourself. Jekyll’s real horror wasn’t meeting Hyde - it was recognising him.

Cataract surgery linked with a 29% lower dementia risk in a study of 3038 adults. Treating vision loss through cataract removal could be a dementia prevention strategy.

Study finds >7g/day of olive oil (about ½ Tbsp) associated with 28% lower dementia-related mortality, regardless of overall diet quality. Consider replacing butter or vegetable oil with olive oil when cooking.

Combining aerobic + resistance exercise is linked with 32% improved cognitive function in a new meta-analysis of 35 studies. Don't skip weights. Don't skip cardio. Try to do both.

Long-term meditators' DNA maintains protective structures lost with stress and aging.

Daily curcumin supplements improved memory by 28% and brain scans showed reduced amyloid and tau - the proteins behind Alzheimer's. Caveats: only 40 people, needs special absorbable form (not regular turmeric), requires independent replication.

A 3-year study of 2,262 older adults found that taking a daily multivitamin improved memory and thinking skills, while cocoa extract didn't help. The benefit was strongest in people with a history of heart disease.

Study finds cocoa enhances performance on difficult cognitive tasks AND improves how quickly oxygen reaches the brain. Flavanol-rich foods like dark chocolate and berries might help your brain work better during tough mental tasks.

Everything you know about beating jet lag is wrong. Still exhausted after following all the standard advice? There’s a reason those generic tips fail 90% of travelers. Here's what actually works (bookmark this) 🧵

People who sleep at different times on weekends vs weekdays are twice as likely to have depression symptoms. Try to aim for the same bedtime and wake time every single day.

The smartest people follow FEWER accounts, not more. MIT tracked 1,900 users and found the smartest users curated tighter networks and shared 78% more reliable content. Your brain thrives on quality, not quantity.

You’re allowed to rest without "earning it”. Rest is not a reward for productivity - it’s a basic human need. Your worth isn’t measured by your output.

Even 1–2 daily alcohol units were linked to smaller brain volumes in 36k adults. Make alcohol the exception, not the routine.

Modern society has optimised for everything except mental health: productivity over presence, growth over stability, connection quantity over quality, information over wisdom. We've never been more successful at everything that doesn't matter.

I'm a neuroscientist. Here are 4 surprising things that protect your brain from premature aging: 1. Brushing your teeth Chronic gum disease is linked to higher risk of dementia and faster progression.

Google mapped ONE millimeter of brain tissue at nanoscale resolution - revealing 57,000 cells and 150 million synapses. Each connection can be strengthened, weakened, or completely rebuilt based on what you choose to focus on today. That's the power of neuroplasticity.

Sleeping <6 hours was associated with a rise in dementia risk of 22% compared to hitting 7 hours in one 30-year study. Those extra hours of morning productivity aren't worth decades of cognitive decline.

People with mental health conditions often marry partners who also have them. A study of 5+ million couples shows this pattern is the same in Taiwan, Denmark, and Sweden - and hasn't changed since the 1930s.

Daily gifts for your brain: 1. Morning sunlight 2. Three deep breaths 3. Trying something new 4. Calling someone you love 5. Walking without your phone 6. Naming your feelings 7. Creating without judging 8. Sharing what you learned 9. Trusting your growth

"The soul becomes dyed with the colour of its thoughts." - Marcus Aurelius Through neuroplasticity, every thought leaves a trace and the brain is affected by each one equally. Anxiety or gratitude. Criticism or compassion. You are the thoughts you repeat.

Thinking Like a Scientist: Definitions There's something weird going on in Alzheimer's genetics... In 2010: Studied 1,594 patients → found genetics explains 42% of disease In 2021: Studied 1,126,563 patients → genetics explains 3% What's changed?🧵

People who focus on solving OTHER people's problems live longer. One meta-analysis linked volunteering to 24% lower mortality risk. This isn't manifestation - it's evolution rewarding you for doing what kept our species alive: taking care of each other.

I'm a neuroscientist, and my controversial opinion: children don't need perfect parents. They need parents with regulated nervous systems. Because safety isn't something you say - it's something you are.

Your family can push your buttons because they helped install them. When you respond differently, you break the stimulus-response pattern They expect the old you to show up. You're not required to deliver.

I’m a doctor and I need you to hear this. ~30% of our medicines come from plants. When herbal medicine actually works, you know what we call it? Medicine. The evidence-based natural remedies: - Sleep - Sunlight - Exercise - Connection They've ALWAYS been free.

I’m a neuroscientist. The healthiest brain isn’t the one with the most supplements. It’s the one with the most high-quality inputs: light, movement, whole food, deep relationships, meaningful work. The best prescriptions are often free.

Your brain doesn’t care about your intentions. It cares about your repetitions. Repeat what you want to remember. Repeat who you want to become.

This Week's Neuroscience Updates: 1. Hearing aids cut dementia risk 2. Anxiety disorders increase Parkinson's risk 3. Blood test improves Alzheimer's detection 4. Blood + MRI help distinguish dementia's 5. Blocking FTL1 restored memory in old mice

This Week's Neuroscience Updates: 1. Hearing aids cut dementia risk 2. Anxiety disorders increase Parkinson's risk 3. Blood test improves Alzheimer's detection 4. Blood + MRI help distinguish dementia's 5. Blocking FTL1 restored memory in old mice

2025: Self-driving cars ✓ AI assistants ✓ Forms that accept my last name ✗

While diet and exercise are crucial, lacking a sense of direction in life may accelerate brain aging. A study of 11,000+ adults found those with purpose maintained better cognitive function. Your community needs you, and your brain needs to feel needed.

@NatureAging just showed we can REVERSE age-related memory loss. Scientists showed blocking one protein (FTL1) restored memory in elderly mice - suggesting our brains don't have to decline with age. Here's what you need to know 🧵

Regular napping is associated with a larger brain. A study of nearly 380,000 people found that regular nappers had larger total brain volumes.