Ryan NguyenBrainspan, What It is and Why It’s Underrated
While lifespan refers to the total number of years a person lives, and healthspan denotes the number of those years spent in good physical health, brainspan is the duration in which one maintains cognitive clarity, memory, and emotional regulation. It’s entirely possible for someone to live to 100, but spend their last two decades battling dementia or other forms of cognitive decline. Brainspan brings attention to the qualitative side of longevity.
Think of brainspan as the neurological sibling of healthspan: the years during which the brain functions optimally. This includes not only memory and concentration but also decision-making, emotional balance, and the ability to learn new skills. Just as we aim to extend healthspan through diet and exercise, extending brainspan requires deliberate mental and neurological nurturing.
Cognitive decline often begins subtly in the late 30s or early 40s, with more noticeable deficits appearing in the 60s and beyond. Roughly one in nine adults over 65 experience Alzheimer’s disease, and mild cognitive impairment affects an estimated 15-20% of adults in this age group. These figures highlight the urgency of supporting brain health much earlier in life.
Longevity without lucidity is a hollow victory. The phrase “what good is living to 100 if you don’t remember any of it?” captures the emotional and existential stakes of brainspan. It urges us to value cognition as deeply as we value heart health or physical independence.
Biological Basis of Cognitive Aging
As we age, neurons in the brain begin to die off and synaptic connections are pruned more aggressively. While some synaptic pruning is a normal part of development and adaptation, excessive loss can impair communication between brain regions, leading to forgetfulness, confusion, and slower processing speeds.
Myelin sheaths, which insulate neural axons and allow for efficient signal transmission, degrade over time. This results in slower cognitive processing and weaker connections between distant brain areas. Aging brains literally “short-circuit,” making tasks that were once second-nature more mentally taxing.
Mitochondria provide the energy that brain cells need to function. As mitochondrial efficiency decreases with age, neurons receive less ATP, making them more susceptible to damage and death. This energy deficit is closely tied to age-related cognitive decline and neurodegenerative diseases.
Chronic inflammation in the brain, often due to overactive microglia and senescent glial cells, contributes to neurodegeneration. Inflammatory cytokines can disrupt synaptic function and promote cell death. Reducing neuroinflammation is now a major target in brain-aging research.
Sex hormones like estrogen and testosterone play vital roles in brain health. Their decline during menopause and andropause can impair memory, focus, and mood. Estrogen, for example, has been shown to promote synaptic plasticity and protect against oxidative stress in female brains.
Lifestyle Factors That Boost Brainspan
Physical activity (esp. aerobic & resistance)
Exercise increases blood flow to the brain and stimulates the release of brain-derived neurotrophic factor (BDNF), which supports neurogenesis and synaptic plasticity. Both aerobic and resistance training have been shown to improve memory, executive function, and even brain volume.
Dietary strategies (Mediterranean, MIND, intermittent fasting)
Diets like the Mediterranean and MIND emphasize whole grains, leafy greens, healthy fats, and fish—all of which have been correlated with better cognitive performance. Intermittent fasting, meanwhile, may trigger autophagy, a cellular cleanup process that removes damaged proteins from the brain.
Sleep (its role in glymphatic clearance and memory consolidation)
During deep sleep, the brain’s glymphatic system flushes out waste products like beta-amyloid, which is linked to Alzheimer’s. Sleep also consolidates memories and supports emotional regulation. Chronic sleep deprivation is one of the fastest routes to cognitive impairment.
Stress resilience & cortisol control
Prolonged exposure to stress elevates cortisol, which can shrink the hippocampus and impair memory. Building resilience through mindfulness, breathwork, and positive social relationships can protect the brain from these stress-induced changes.
Social connection and novelty exposure
Frequent and meaningful social interaction helps preserve cognitive function. Meanwhile, exposure to new environments, people, and experiences challenges the brain to adapt, reinforcing neural pathways and preventing mental stagnation.
Evidence-Based Supplements for Cognitive Longevity
Omega-3s (DHA-focused)
DHA, a type of omega-3 fatty acid, is a major structural component of brain tissue. Supplementation has been shown to support memory, reduce neuroinflammation, and even improve mood in older adults.
B vitamins (esp. B12, folate)
B12 and folate help regulate homocysteine, an amino acid that can damage neurons at high levels. These vitamins are essential for DNA repair and neurotransmitter synthesis, and deficiencies are common in older populations.
Phosphatidylserine
This phospholipid supports cell membrane function and has been shown in some studies to improve attention, processing speed, and memory, particularly in aging individuals.
Lion’s Mane (hericenones, erinacines and neurogenesis)
Lion’s Mane mushroom contains compounds that may stimulate NGF (nerve growth factor), supporting the repair and growth of neurons. Early studies show promise in improving mild cognitive impairment and enhancing focus.
L-theanine + caffeine combo
The combination of calming L-theanine with alertness-boosting caffeine enhances cognitive performance without the jitters. It’s particularly effective for focus and reaction time.
Creatine (emerging brain energy metabolism data)
Known mostly for its benefits in muscle, creatine also helps buffer brain energy stores. Emerging data suggests it may support cognitive performance under stress or sleep deprivation.
Brain Training & Mental Enrichment
Learning new skills (language, music, coding)
Acquiring new abilities forces the brain to build new circuits. Language learning, musical training, and coding each engage multiple brain regions, fostering neuroplasticity.
Dual-task challenges (e.g., walking while doing math)
Combining physical and cognitive tasks increases brain demand, enhancing coordination and executive function. These challenges are often used in rehab settings to improve real-world multitasking.
Memory techniques (method of loci, chunking)
Mnemonic devices like the method of loci or chunking help optimize the brain’s natural encoding processes. These tools can boost recall speed and accuracy, even in older adults.
Brief mention of app-based tools (Lumosity, BrainHQ) and limitations
Apps like Lumosity or BrainHQ offer gamified brain training, but evidence of real-world transfer is mixed. They’re most effective when paired with real-life challenges and novelty.
Sensory Novelty & Neuroplasticity
Varied sensory inputs activate distinct neural pathways and keep the brain “on its toes.” Whether it’s listening to an unfamiliar genre of music or trying a new cuisine, these activities build adaptability into the brain’s architecture. It’s a good idea to change environments, music, textures, and flavors stimulate different cortical networks.
The hippocampus, crucial for memory formation, responds robustly to novelty. New stimuli trigger dopamine release and increased hippocampal engagement, reinforcing the memory of the event. Novelty activates the brain’s reward system, especially dopaminergic pathways. This surge of dopamine not only boosts mood but also enhances learning and motivation.
Cutting-Edge Interventions
Neurotrophic factors: BDNF-enhancing strategies
BDNF supports the survival and growth of neurons. Strategies like intermittent fasting, high-intensity exercise, and certain polyphenols can increase BDNF levels, potentially staving off neurodegeneration.
NAD+ precursors and sirtuin activators (e.g., NMN, resveratrol)
These molecules support mitochondrial function and DNA repair. NAD+ precursors like NMN are being studied for their role in maintaining brain energy balance and reducing age-related decline.
Senolytic therapies to target glial aging
Senescent glial cells contribute to chronic inflammation. Senolytics aim to selectively clear these cells, potentially reducing neuroinflammation and preserving cognitive function.
Ketones / ketogenic states in neurodegeneration
Ketones offer an alternative fuel for neurons, especially in metabolically compromised brains. Ketogenic diets and exogenous ketones show promise in improving cognition in early Alzheimer’s.
Neurovascular repair: aspirin, fisetin, or future exosome-based treatments
Supporting the brain’s vasculature ensures nutrient delivery and waste clearance. Compounds like fisetin (a senolytic flavonoid) and experimental exosome therapies are being explored for neurovascular regeneration.
Tracking Your Own Brainspan
Digital tools (e.g., Neurotrack, Cognito, Cambridge Brain Sciences)
Platforms like Neurotrack offer validated cognitive assessments that track changes over time. These tools can help users notice early signs of decline and respond with interventions.
Journaling cognitive performance over time
Regular self-check-ins—”Did I forget anything important today? Did I feel sharp at work?”—can provide valuable subjective data. Over time, journaling can reveal patterns linked to lifestyle habits.
Merging cognition with wearable metrics (HRV, sleep, activity)
Wearables like Oura or WHOOP provide indirect data about brain health via HRV, sleep quality, and activity. When paired with subjective assessments, they offer a holistic view of cognitive fitness.
Thinking Ahead
While declines in brain functionality are seemingly inevitable, we can take proactive steps to mitigate the neuronal losses in our future. Like the saying goes, “an ounce of prevention is worth a pound of cure.” In this case, think of exercise, routine, and supplementation (when necessary) as part of the lifestyle that will pay your brain dividends in the future. We can also keep in mind that these lifestyle factors can seem daunting, so it’s best to slowly work in new routines for several weeks until they become commonplace. Far too often, we slip into the “New Year’s Resolution Mentality”, where we try to incorporate too many things at once. Our intentions were good, but we become exhausted. Slow and steady adoption of science-backed lifestyle factors is always the way forward. So, let’s boost our brainspan, and we’ll be thinking long into the future.
