Mental Performance
Cognitive performance declines with age, but the rate of decline varies enormously between individuals, and much of that variation is modifiable. A 2020 study in Nature Medicine identified lifestyle factors that account for a significant portion of cognitive aging, and most of them are things you can change today.
These articles cover both acute cognitive performance and long-term neuroprotection. On the performance side, we examine attention, working memory, executive function, and the neurochemical systems that drive them (dopamine, acetylcholine, norepinephrine, and BDNF). On the longevity side, we cover amyloid clearance during sleep, the relationship between cardiovascular fitness and brain volume, and interventions that reduce dementia risk.
Topics include the neuroscience of focus and deep work, how sleep architecture affects memory consolidation, the evidence for meditation and its effects on cortical thickness, nootropic compounds with genuine cognitive trial data, and exercise protocols specifically shown to increase BDNF expression.
We take a systems approach. Cognitive performance is not just about taking the right supplement. It emerges from the interaction of sleep, exercise, nutrition, stress management, and targeted supplementation. These articles help you understand how those systems connect.
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Frequently asked questions
What is the most effective way to protect against cognitive decline?
Cardiovascular exercise has the strongest evidence. Multiple studies show that regular aerobic exercise increases BDNF (brain-derived neurotrophic factor), promotes neurogenesis in the hippocampus, and is associated with larger brain volumes in aging adults. Sleep quality is second. Slow-wave sleep is when your brain clears amyloid beta plaques, and chronic sleep disruption is a significant risk factor for dementia.
Do brain training apps actually work?
The evidence is weak. Most brain training apps improve your performance on the specific tasks they test, but the transfer to general cognitive ability is minimal. A 2016 review in Psychological Science in the Public Interest found little evidence that brain games improve real-world cognitive function. Physical exercise, sleep optimization, and social engagement have far stronger evidence for maintaining cognitive performance.
Can meditation improve cognitive function?
There is growing evidence that regular meditation practice affects brain structure and function. Studies using MRI have shown increased cortical thickness in meditators, particularly in areas associated with attention and sensory processing. Functional benefits include improved sustained attention and working memory. The strongest evidence is for mindfulness-based practices with sessions of 20+ minutes, though the field still needs more rigorous long-term controlled trials.