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SUMMARY

In this episode of the School of Doza podcast, Nurse Doza outlines The Brain-Saving Plan: What to Do Now to Prevent Decline Later. Discover five essential daily strategies—backed by research—that can protect brain health, sharpen focus, and reduce your risk of cognitive decline starting now.

 

5 KEY TAKEAWAYS

1. Exercise is non-negotiable – Just two minutes of daily movement can stimulate brain-derived neurotrophic factors and lower dementia risk.
   
   
   
   


2. Sleep is where your brain detoxes – Deep sleep activates the glymphatic system and releases melatonin to remove toxins and boost memory.
   
   
   
   


3. Detoxification is brain protection – Oxidative stress is a silent driver of brain aging, and detox pathways must stay active to prevent neurodegeneration.
   
   
   
   


4. Sunlight sets your brain’s rhythm – Morning sunlight boosts serotonin and helps you make more melatonin at night, improving sleep and brain repair.
   
   
   
   


5. Supplements support the system – Nutrients like selenium, NAC, curcumin, and pterostilbene activate key detox pathways (like Nrf2) and protect against inflammation.
   
   
   
   

 

FEATURED PRODUCT

Bliss, packed with adaptogenic herbs and nervine botanicals, helps ease mental tension and supports a calm, clear mind—ideal for supporting brain performance, relaxation, and emotional balance as discussed in this episode’s brain-saving strategy.

👉 Bliss by MSW Nutrition

 

TIMESTAMPS

00:00 START – Welcome & what today’s episode covers

06:00 – Why brain protection matters more than ever

07:00 – Dementia stats and the case for prevention

08:30 – Step 1: Exercise as brain medicine

11:00 – What Rhonda Patrick taught about “exercise snacks”

13:00 – Body squats + blood sugar + brain repair

14:30 – Physical activity and DNA repair

15:30 – How much exercise you actually need

16:00 – Step 2: Why sleep is essential to brain function

18:00 – Sleep = memory support + brain detox

19:00 – Deep sleep and the glymphatic system

21:00 – Melatonin’s role in detox and protection

23:00 – How sleep loss raises disease risk

25:00 – What oxidative stress does to brain tissue

26:00 – The sleep-deprivation cycle starts young

27:00 – Step 3: Morning sunlight and melatonin connection

28:30 – Sunlight triggers nighttime brain repair

30:00 – Combining exercise + sunlight for max benefit

31:00 – The pineal gland, crystals, and higher awareness

32:00 – Step 4: The best supplements to protect the brain

33:00 – Selenium, NAC, and glutathione explained

35:00 – The power of Nrf2 and why it declines with age

36:00 – Curcumin and pterostilbene as detox activators

38:00 – Glucoraphanin, sulforaphane & microplastic detox

39:00 – Liver Boost ingredients double as brain protectors

40:30 – Final recap: the 5-part plan to save your brain

 

RESOURCES

1. Why Your Brain Needs Exercise – https://www.scientificamerican.com/article/why-your-brain-needs-exercise/
   
   
   
   


2. Effects of Physical Exercise on Cognitive Functioning and Wellbeing – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934999/
   
   
   
   


3. The Role of Sleep in Brain Health – https://www.ahajournals.org/doi/full/10.1161/STR.0000000000000453
   
   
   
   


4. Oxidative Stress in Neurological Disease – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7582347/
   
   
   
   


5. Sunlight and Serotonin-Melatonin Link – https://www.pbsnc.org/blogs/science/sunlight-happiness-link/
   
   
   
   


6. Nrf2 Pathway and Brain Health – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746812/
   
   
   
   

 

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