Brain health pilots your well-being, influencing daily vitality and longevity through how we fuel, move, recover, and support sleep, mood, and cognitive function.
At Clay, we view health as a dynamic system comprised of five interconnected elements: Body, Brain, Blood, Fuel, and Heart. Each element plays a crucial role in guiding and optimizing overall health, but the Brain stands as the central control hub of the entire system. Think of it as the command center, where all the information from your body converges and processes. It’s responsible for regulating everything from mood and memory to motor function and decision-making. Without optimal brain health, none of the other elements can truly function at their best.
As someone deeply involved in the science of health optimization, I can tell you firsthand: when the brain thrives, so does the rest of the body. I personally focus on practices that support my own brain health—prioritizing sleep, maintaining social connections, fueling my body properly, and engaging in brain-training exercises. The truth is, taking care of your brain isn’t just about preventing diseases or improving cognitive performance—it’s a pathway to more vibrant living. In this article, I’ll explore what we can do to optimize our brain health and why it’s such a key focus at Clay.
Why Brain Health Matters—And What Most People Miss
Health is both a system and a signal. When one element is off—especially the brain—it often points to deeper imbalances in the whole body. That’s because the brain isn’t some mystical black box; it’s a physical organ, made up of cells and atoms, just like your heart or liver. And like any other organ, it has an ideal way it wants to function.
When your brain isn’t working well—whether that shows up as poor memory, mood swings, irritability, or insomnia—it’s often the result of poor fuel, lack of recovery, chronic stress, or unchecked inflammation. You could be crushing your workouts and eating “clean,” but if you’re staring at the ceiling every night, your health isn’t optimized. The brain is often the canary in the coal mine.
The Core of Brain Health: What You Need to Know
The brain is a physical organ, just like your heart or liver. It requires the right inputs to function properly. That means sleep, stress management, community, and fuel all have direct effects on brain health. When these are optimized, the brain can thrive, leading to better cognition, mood regulation, and overall vitality.
At Clay, we focus on using science and personalized care to optimize these factors, enabling you to harness the full potential of your brain. In my experience, the most critical components to a healthy brain are:
Sleep: This is where it all starts. Research has shown that deep sleep is crucial for clearing toxins and waste from the brain, a process known as the brain’s glymphatic system. Without quality sleep, brain function and overall health can decline quickly.
Stress management: Chronic stress damages the hippocampus (the area of the brain responsible for memory) and increases the risk of cognitive decline. At Clay, we don’t just monitor stress levels, but also how your body responds to stress over time.
Social connections and community: Studies consistently show that maintaining strong relationships leads to better brain health and cognitive function. In fact, people with strong social networks have lower risks of Alzheimer’s and dementia.
Fuel and Metabolism: The foods we eat—particularly fat and carbs—directly affect brain function. Ketones, produced from fats, are a highly efficient fuel for the brain. At Clay, we guide clients on optimizing nutrition for cognitive health, including a diet that balances healthy fats and minimizes processed sugars.
At Clay, we prioritize science-backed brain health. Our clinicians expertly guide you through the latest supplements—like NAD+—to optimize cognitive function and support long-term brain vitality.
Brain Health for Women: A Unique Challenge
For women, especially around perimenopause and menopause, brain health can present unique challenges. Fluctuating hormone levels often lead to common symptoms such as brain fog, difficulty concentrating, irritability, and disrupted sleep.
Hormonal changes during this time can lead to reductions in estrogen—a hormone with protective effects on the brain. This can lead to increased inflammation and a higher risk of neurodegenerative diseases. That’s why Clay emphasizes hormone optimization, paired with nutrition, stress management, and sleep improvement. By addressing these factors holistically, we help women restore brain function and feel more balanced, cognitively and emotionally.
Additionally, studies show that resistance training and cardiovascular exercise can help mitigate the brain changes associated with menopause. It’s important to maintain an active lifestyle to protect against cognitive decline and neurodegeneration during this phase of life.
Brain Health for Men: The Effects of Stress and Hormones
For men, brain health can often be linked to low testosterone levels, poor sleep, and chronic stress. Low testosterone has been associated with cognitive decline and even conditions like Alzheimer’s disease. In fact, studies suggest that testosterone replacement therapy may improve cognition in older men with low levels.
Stress, which affects men’s brains differently than women’s, can lead to issues such as irritability, fatigue, and memory problems. The long-term effects of stress, paired with low testosterone, can exacerbate cognitive decline. Fortunately, with the right approach—hormonal balance, sleep optimization, and stress reduction—brain function can improve, and mood can stabilize.
Exercise is especially critical for men, as it enhances brain function by improving blood flow, reducing inflammation, and stimulating the production of growth factors that support neuron health.
Preventing Brain Disease and Neurodegenerative Illness
An important aspect of maintaining a healthy brain is preventing disease. Conditions like Alzheimer’s, Parkinson’s, and other forms of neurodegeneration are often linked to inflammation, oxidative stress, and metabolic dysfunction. However, early intervention and lifestyle changes can have a significant impact on preventing or delaying the onset of these diseases.
Recent research indicates that lifestyle factors such as a low-carbohydrate diet, regular physical activity, and mental stimulation (through activities like brain games and learning new skills) are all crucial in reducing the risk of neurodegenerative conditions. At Clay, we prioritize brain optimization as part of our proactive approach to health. For those already showing early signs of cognitive decline, we offer personalized care plans that include lab testing, nutritional advice, and lifestyle adjustments to minimize risk factors and optimize brain function.
Brain’s Relationship with Fitness, Fuel, and Nutrition
The brain is highly responsive to the physical state of your body. Exercise not only boosts physical health, but it also enhances brain health by increasing blood flow, stimulating the release of brain-derived neurotrophic factor (BDNF), and reducing inflammation. In fact, regular cardiovascular exercise and strength training are two of the best things you can do for your cognitive function.
Fuel is equally important. A high-fat, low-carb diet—especially one that promotes ketone production—can significantly enhance brain performance. Ketones are a clean-burning fuel for the brain and are especially important in maintaining cognitive function as we age. At Clay, we integrate these insights into our nutrition recommendations, helping you fuel your brain for long-term health and mental clarity.
Brain Optimization Tools: Mindfulness, Meditation, and Memory Exercises
In addition to physical health, mental exercises like mindfulness, meditation, and memory games are excellent tools for optimizing brain health. Regular meditation can reduce stress, improve emotional regulation, and even enhance neuroplasticity—the brain’s ability to form new neural connections. Mindful practices, such as deep breathing exercises, can promote relaxation, support better sleep, and help balance cortisol levels.
Engaging in brain-building exercises like crossword puzzles, learning new languages, or practicing memorization can also help maintain mental acuity and delay the onset of age-related cognitive decline. Even the act of fostering strong social connections and community is a brain-boosting activity. Human interaction releases oxytocin, a neuropeptide that reduces stress and improves emotional well-being.
Conclusion: A Brain Health Strategy for Longevity
At Clay, we understand that optimizing brain health isn’t just about preventing disease—it’s about creating a foundation for long-term vitality and longevity. By taking a holistic, systems-based approach that integrates sleep, nutrition, exercise, stress management, and mental stimulation, we help you ensure that your brain remains sharp, resilient, and capable of enhancing every aspect of your life.
Brain health isn’t just for the elderly—it’s for anyone who wants to think clearly, feel good, and optimize their potential, no matter their age.
I’d like to end with a must-watch conversation between two of my north stars in the world of contemporary health & wellness, Dr. Andrew Huberman and Dr. Peter Attia. In this clip, they dive into four science-backed practices that can have an unequivocally positive impact on brain health, offering practical, evidence-driven advice you can apply to your own life.
Written by Dr. Allen Gorman, Medical Director @ Clay Health & Care
Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.
Maggie Riemenschneider is a nurse practitioner with a holistic and personalized approach to care. Drawing on her background in primary care, functional medicine, and women’s health, she helps patients uncover the root causes of their symptoms and empowers them to take charge of their long-term health.
