Shaping Brain Longevity

October 12, 2025

With my two "brain adventures" in the last five years, I have developed a personal passion for understanding the brain and optimizing brain health. I have come to believe that a healthy brain is a more joyful brain. As Dr. Dominic D'Agostino says "our mental health is highly correlated to our metabolic health." Below is a summary of key insights that will help shape your brain longevity by understanding mitochondria.

Reflections & wisdom

Your brain is one of the most energy-hungry organs in your body, using up to 20% of your daily energy. The powerhouses behind that energy? Tiny structures inside your cells called mitochondria. Think of them as your brain’s batteries.

When mitochondria are healthy, they produce clean, efficient energy that helps neurons communicate, process information, and repair themselves. But when they become damaged (through stress, poor diet, lack of sleep, or aging), your brain’s energy system starts to flicker. That’s when fatigue, brain fog, and eventually, neurodegenerative diseases can begin to appear.

Researchers are uncovering how supporting mitochondrial function can slow aging, improve mood and focus, and even protect against Alzheimer’s and Parkinson’s disease.

Why Mitochondria, and Ketones, Matter

Most of the time, your brain runs on glucose (from carbohydrates). But when glucose is low (during fasting, prolonged intense exercise or a low-carb diet) your liver starts producing ketones from fat.

Ketones are a cleaner, more stable fuel for the brain. They produce fewer free radicals and enhance mitochondrial efficiency. Dr. D’Agostino describes them as “superfuel for the brain”, reducing inflammation, stabilizing energy levels, and even helping neurons recover from injury. Dr. Seyfried’s research adds that metabolic therapies that strengthen mitochondria (like ketogenic diets or fasting) can protect against cellular stress and disease by improving how the brain uses energy, and even reverse cancerous cells.

For more insights, listen to the podcast episodes with:

-Dr. Dominic D'Agostino, Healthy Choices for Healthy Living

-Dr. Thomas Seyfried, Insights into Healthy Living and Disease Prevention

One Action Toward More Joy

Below are 3 everyday actions you can take to boost mitochondrial health that I have been practicing for several years now, and that my neurosurgeons love.

1. Eat to Energize Your Brain: Choose foods that stabilize your blood sugar and nourish your mitochondria:
✅ Healthy fats: avocados, olive oil, wild salmon, walnuts, chia seeds
✅ Protein: eggs, lentils, lean meats, tofu
✅ Low-carb vegetables: spinach, broccoli, zucchini, cauliflower
✅ Antioxidant-rich foods: blueberries, turmeric, dark chocolate (in moderation)
❌ Avoid or minimize: white bread, pastries, sugary drinks, and ultra-processed foods that cause glucose spikes and inflammation.

2. Try the 18:6 Intermittent Fasting Rhythm: You may have heard about fasting, but what does “18:6” actually mean? It simply means fasting for 18 hours (only water, coffee, or tea) and eating within a 6-hour window (Ex: Finish dinner at 6:00 p.m, Skip breakfast, Eat your first meal at noon the next day.) This gentle metabolic challenge triggers autophagy, a natural “cellular cleanup” process that removes damaged mitochondria and makes room for new, healthier ones. Over time, this can boost energy, focus, and longevity. Start slowly, perhaps with 12:12 (12-hour fast, 12-hour eating window) and build up as your body adapts.

3. Move Often, Sleep Deeply

Exercise: Both aerobic (like walking, swimming, cycling) and strength training stimulate new mitochondrial growth, especially in the brain.
Sleep: During deep sleep, your brain clears waste and repairs mitochondria. Prioritize 7–9 hours per night.
Light exposure: Natural sunlight in the morning supports your circadian rhythm, which keeps mitochondria functioning optimally.

Your Joyful Action:

Select one of the three above actions to implement in the next 24 hours. Start with a colorful plate with wild salmon, sautéed greens in olive oil, and a handful of walnuts or avocado slices. Skip dessert, enjoy a cup of green tea instead, and notice how your brain feels two hours later, calm, clear, and steady. Or if you’re curious, experiment with a short fast (try 14:10 at first). Listen to your body, not just the clock.

Supporting your mitochondria might just be one of the most joyful forms of self-care you can give yourself.

Joyful brain delight

Scientists Identify Specific Brain Cells Linked to Depression for the First Time: Researchers at McGill University and the Douglas Institute have identified two distinct brain cell types—excitatory neurons involved in mood regulation and a subtype of microglia tied to brain inflammation—that show altered gene activity in people with depression. Using advanced single-cell genomic analysis on donated human brain tissue, the study offers new biological insights into depression, overturning outdated views that it is solely emotional. These findings could guide the development of targeted treatments and deepen understanding of the disorder's neural foundations. Read more

“The greatest frontier left to explore isn’t outer space—it’s the human brain.”

- Dr. Michio Kaku