Longevity expert shares five daily habits to slow aging and dementia risk

Dugal Bain-Kim, a 41-year-old longevity expert and founder of Lifeforce, has outlined five daily practices he says help slow aging in the brain and may reduce dementia risk. The profile follows his decision to take his health more seriously after his father was diagnosed with Alzheimer's and died at 70. Bain-Kim told Business Insider that there is a common misperception that Alzheimer's and dementia are purely the result of luck and cannot be addressed, adding that having information about one’s risk can motivate meaningful lifestyle changes. He stressed that his family history means he faces a higher risk, making prevention a personal priority. Dementia affects memory and daily functioning, and estimates suggest about 7.2 million Americans live with the disease, with some projections predicting the number could grow to 13.8 million in the coming decades. Details of Bain-Kim’s daily hacks were summarized by the Daily Mail in coverage of his remarks.

Bain-Kim said he began taking his health seriously to try to prevent dementia after his father’s illness and death, and he described a routine built around diet, exercise, supplements and sleep as key components of brain health. Regular physical activity, he noted, improves blood flow to the brain and helps clear substances that could contribute to cognitive decline, while good sleep supports the brain’s ability to remove potentially harmful deposits. He emphasized that while no single intervention guarantees prevention, a combination of healthy habits can influence risk. He also cited research suggesting certain diets and lifestyle choices can support brain health.

The five health hacks Bain-Kim lists include supplements, medication management, targeted cardio, diet and sleep, all aimed at preserving brain function as he ages. He cautions that he does not advocate abandoning medical advice, and notes that some practices carry risks and require professional oversight. Below is a closer look at each element of his daily routine and the evidence he cites to support it.

Creatine supplements are among his regular additions. Creatine, long popular with athletes, is believed to provide extra fuel that could aid brain energy and resilience in the face of sleep deprivation or cognitive stress. Bain-Kim highlighted a 2025 study in which dementia patients taking 20 grams of creatine per day for eight weeks showed a slight improvement in cognitive function compared with those not taking the supplement. He stressed that he does not recommend broad supplementation and noted the importance of sourcing creatine from reputable manufacturers because products have at times contained impurities such as lead. He also advised people with kidney disease to consult a physician before taking creatine, given that kidney health is a consideration for about 37 million Americans. The FDA does not regulate creatine supplements, which underscores the need for caution when adding any supplement to a daily routine.

Bain-Kim also described microdosing a GLP-1 medication, commonly prescribed for weight management, to potentially support brain health and longevity. He said he began using a GLP-1 drug at a microdose, though he did not specify which one, citing potential cognitive benefits beyond weight loss. He noted that the evidence on whether the brain benefits stem from weight loss or the drugs themselves remains unclear and emphasized that the long-term safety and efficacy of microdosing prescription medications for cognitive purposes have not been established. Experts have observed that maintaining a healthy weight is associated with lower dementia risk, but they caution that off-label dosing and self-prescribing carry risks and should only occur under medical supervision.

In addition to supplements, Bain-Kim has shifted toward more light cardio, arguing that Zone 2 training can yield brain benefits by sustaining longer periods of elevated blood flow without the intensity that can come with high-performance workouts. Zone 2 cardio targets roughly 60 to 70 percent of a person’s maximum heart rate, which is typically calculated by subtracting age from 220. Bain-Kim said he still lifts weights but has increased two lighter cardio sessions per week and continues to play pickleball competitively. Proponents of Zone 2 training argue it can promote cardiovascular efficiency and prolonged brain perfusion, potentially aiding the brain’s clearance of metabolic byproducts.

Another pillar of his program is adherence to the MIND diet, a hybrid of the Mediterranean and DASH diets designed to support cognitive health. The MIND plan emphasizes leafy greens, nuts, beans, berries and fatty fish, with olive oil as the primary cooking fat. Harvard researchers developed the diet to slow neurodegenerative decline, and some studies have suggested benefits, including reduced cognitive decline in certain populations. However, a 2023 study tracking 2,000 cognitively unimpaired adults over three years found no significant differences in cognitive function or brain size between those following the diet and those who did not. Bain-Kim noted the diet’s emphasis on fiber and omega-3 fats, which can support brain health by aiding cell membrane integrity and reducing inflammation, while acknowledging that evidence on broad protective effects remains mixed.

Quality sleep anchors Bain-Kim’s regimen. He aims for about seven hours and 45 minutes of sleep per night, aligning with the CDC’s recommendation of seven to nine hours for most adults. He described sleep as “non-negotiable” for brain protection, noting that adequate rest supports the brain’s clearance of beta-amyloid and other waste products accumulated during wakefulness. Recent research has linked chronic insomnia with a higher risk of dementia, underscoring sleep’s potential role in long-term brain health. He adds that sleep should be prioritized not only for performance but as a foundational element of aging and cognitive resilience.

The overall approach reflects a broader push among some longevity advocates to combine lifestyle factors—exercise, diet, sleep, and prudent use of supplements and medications—in an evidence-informed framework to support brain health. While Bain-Kim emphasizes preventive intent and personal risk awareness, experts caution that many interventions associated with cognitive health are evolving. For now, several components of his routine—such as regular aerobic activity, adequate sleep and a diet rich in plant-based nutrients—are broadly recommended as part of a healthy lifestyle.

In discussing his motivation, Bain-Kim reiterated that knowledge of one’s risk factors can empower people to modify their lives in meaningful ways. He acknowledged that dementia remains a complex condition with no guaranteed prevention, but he expressed hope that disciplined daily habits can contribute to healthier aging and potentially lower the chance of cognitive decline. The interviews and profiles emphasize that individuals should consult healthcare providers before making substantial changes to diet, supplement use, or prescription medications, particularly when multiple interventions are considered.