What if the key to preserving brain health isn’t a single miracle cure, but a daily commitment to small, science-backed habits?
That’s the approach Dugal Bain-Kim, founder of the longevity startup Lifeforce, has adopted after a personal tragedy reshaped how he views aging.
Following his father’s Alzheimer’s diagnosis—and eventual passing at just 70—Bain-Kim began a mission to future-proof his brain.
In a recent Business Insider interview, he revealed five core habits he now follows to lower his risk of cognitive decline.
From cutting-edge supplements like creatine, to smart workouts and sleep science, his routine reflects a proactive response to a sobering genetic reality.
Here’s how he’s rethinking longevity—and what you can learn from his strategy.
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1. Supplementing with Creatine for Brain Power
Bain-Kim no longer advocates over-supplementing—a stark contrast to his younger years gym stacking powders “just in case.” Now, he’s focused on minimalism backed by research.
One exception? **Creatine**, a naturally occurring compound made from amino acids that traditionally supports muscle performance. Today, research shows it may also benefit **brain function**, especially under stress or sleep deprivation.
“In general, people take too many supplements,” Bain-Kim said. “But creatine stands out to me.”
A 2022 review in *Nutrients* noted that creatine may help improve short-term memory and reduce mental fatigue, while early MRI studies show it can increase energy availability in brain cells.
Bain-Kim adds creatine to his routine daily—alongside whey protein and glutamine to support joint and muscle recovery.
2. Experimenting with Microdosing GLP-1s
GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tirzepatide (Zepbound) are already household names thanks to their role in weight loss.
But new studies suggest they might also help the brain.
“I started reading more research about how GLP-1s could lower dementia risk,” Bain-Kim said. “It made me think about testing it myself in small doses.”
Indeed, a 2023 study in *Alzheimer’s & Dementia* linked semaglutide treatment with a lower risk of cognitive decline. These drugs reduce inflammation and promote metabolic flexibility—both of which play a role in neurodegenerative conditions.
While he hasn’t started yet, Bain-Kim is exploring **microdosing** GLP-1 medication for long-term neuroprotection, as more clinical safety data emerges from ongoing trials.
3. Committing to Low-Intensity Zone 2 Cardio
Exercise remains a critical piece of brain health, but Bain-Kim has shifted his intensity. Instead of chasing PRs in the weight room, he now focuses on **Zone 2 cardio** a couple of times each week.
Zone 2 refers to training at a moderate level where breathing is still controlled—think brisk walking, easy cycling, or light jogging. This keeps the heart rate in an aerobic zone that improves metabolic health and boosts mitochondrial function.
“My goal is increased energy and improved brain health, not just muscle mass,” Bain-Kim said. “So I doubled down on cardio.”
Zone 2 is associated with improved blood flow and reduced insulin resistance—both relevant in reducing Alzheimer’s risk. He also maintains weekly sessions of competitive pickleball, which blends fun with VO2 max optimization for cardiovascular longevity.
4. Shifting to the MIND Diet for Cognitive Nutrition
Bain-Kim already followed a Mediterranean-style diet, but has recently fine-tuned it to align with the **MIND diet**—a hybrid of Mediterranean and DASH diets designed to slow neurodegeneration.
Created by researchers at Rush University and Harvard, the MIND diet emphasizes nutrient-dense, anti-inflammatory foods that support brain tissue and blood vessel integrity.
His weekly dietary goals now include:
- 6+ servings of leafy greens like spinach and kale
- 5 servings of nuts, notably walnuts and almonds
- 4 servings of beans, such as black beans or lentils
- 2 servings of berries, particularly blueberries
- 1 or more servings of fatty fish like salmon or sardines
- Consistently using extra virgin olive oil for cooking and dressings
This approach naturally provides omega-3s, antioxidants, and fiber—nutrients shown to delay brain aging and improve neuroplasticity.
5. Prioritizing High-Quality Sleep (Not Just Duration)
“Sleep is non-negotiable,” Bain-Kim said. “It’s the foundation of all the other changes I’ve made.”
He tracks his sleep with wearable tech, aiming for **seven hours and 45 minutes** of actual restorative sleep per night. That number wasn’t random—it came from careful experimentation and personal performance feedback.
Mounting research backs his approach. Chronic sleep deprivation increases the accumulation of β-amyloid—a sticky protein that forms Alzheimer’s plaques—while restful sleep enables nightly cerebral “clean-up” through the glymphatic system.
According to the CDC and sleep neuroscience, adults should aim for between **7 and 9 hours** total, but quality matters just as much as time spent in bed.
A Personal Mission with Universal Lessons
For Bain-Kim, the loss of a parent to Alzheimer’s shifted what he calls a “spray-and-pray” approach to something more intentional and data-driven. His goal isn’t just to live longer—but to extend the number of years spent living well, with a sharp mind and energized body.
“Knowing this family history changed how I look at every decision,” he told *Business Insider*. “There’s so much we can control once we start paying attention.”
His strategy reflects a growing movement in the longevity space—one that blends technology, self-tracking, and preventative science to protect the brain long before symptoms appear.
And while his toolkit includes some cutting-edge ideas like GLP-1s, many of his practices are accessible to everyone: Eat more plants, move frequently, sleep deeply, and choose supplements wisely.
In the end, the path to lasting brain health may have less to do with breakthroughs—and more to do with habits.
