And this time of year always feels like a time for a fresh start. You clear out cupboards (my kitchen containers are getting an upgrade this week!) You archive old emails (my inbox has never had so much storage space!) You reorganise your desk (I always think better when my deskspace is tidy) Most people assume memory loss is something that happens later.
Happy March! Spring is in the air. And this time of year always feels like a time for a fresh start.
A spring clean. A declutter.
You clear out cupboards (my kitchen containers are getting an upgrade this week!) You archive old emails (my inbox has never had so much storage space!) You reorganise your desk (I always think better when my deskspace is tidy)
But when did you last declutter your brain?
All that brain clutter affects your memory.
Most people assume memory loss is something that happens later. In your seventies. or eighties. When it's easy to spot.
But neurodegeneration begins much earlier. Decades before you forget someone's name. Decades before you forget why you came up the stairs Decades before you forget where you've put the car keys.
Not dramatic. Cellular.
And spring, biologically, is a reset.
So this month, as well as clearing wardrobes, let’s talk about clearing pathways.
Let's dive in...
Where insight becomes impact
What I’ve been looking at this week…
Inside your brain cells are tiny transport tracks. They move fuel, oxygen, and energy to where they’re needed so you can think, focus, remember. Think of them like train tracks.
Tau proteins act like the brackets that keep those tracks stable.
When tau behaves, communication flows. When tau becomes phosphorylated, meaning extra phosphate groups attach to it, it changes shape. It loosens. It tangles. That altered form is called p-tau.
When p-tau accumulates, those transport tracks destabilise. Get tangled. Neurons struggle to communicate efficiently. Memory circuits weaken.
And researchers at Lund University have shown that plasma p-tau217 measured in a blood test can detect Alzheimer’s pathology with high accuracy, even before clear cognitive symptoms. (PMID: 32722745)
That is extraordinary. We are talking about the ability to detect Alzheimer’s biology before memory loss. Before diagnosis. Before visible decline.
That changes everything. And that's why I test for p-tau - early
Now here’s the empowering part. p-tau levels are influenced by:
This is your physiology. And your physiology can be measured and changed.
Dementia does not have to be your destiny.
Track it to hack it.
What I’ve been monitoring this week…
Here's 3 devices I use that show you what’s happening with your brain.
1️⃣ Spectroscopy Helmet I’ve been wearing a functional near infrared spectroscopy helmet these past few weeks and testing my own memory. It measures blood flow across the surface of the brain while you perform cognitive tasks. And shows how well you focus, sustain attention, and recruit memory circuits. Fascinating - when my brain is fatiguing I can actually see it!
2️⃣ VO₂ Max Exercise increases the size of your brain. A 2011 randomised trial (PMID: 21282661) showed that one year of aerobic exercise increased hippocampal volume by 2 percent. Your hippocampus is the seat of memory. VO₂ max measures your exercise fitness and correlates with larger hippocampal volume and better brain function. That’s why I measure VO₂ max properly in clinic, not relying soley on wearable watch, strap or ring estimates.
3️⃣ Deep Sleep Tracking Deep slow wave sleep is when the brain clears waste - like p-tau Less deep sleep means less clearance. Poor sleep also increases tau phosphorylation and insulin resistance. So I don’t look only at sleep scores. I look at sleep depth. Because your memory depends on it.
Three devices. Three levers you can measure.
From knowing to doing.
What this means for YOU… Your Brain Protection Protocol If you are worried about Alzheimer’s because you've seen a family member struggle with it, or because you've noticed some memory shifts in yourself. Or if you simply want to protect and prime your memory…
Here’s where to start.
🧪 My Test Trio 1. p-tau The blood marker that reflects early Alzheimer’s biology before symptoms appear 2. APOE genotype Your genetic risk profile. 3. Fasting insulin The most overlooked brain risk marker. Insulin resistance accelerates tau pathology. Alzheimer’s has been called type 3 diabetes for a reason.
Test. Don’t guess.
Prevention begins with precision.
🧠 My Brain Training Trio 1. Exercise — Do the 2-20 Walk for two minutes. Run for twenty seconds hard. Repeat. Twice weekly. Aerobic exercise increases hippocampal volume and boosts BDNF, a protein that supports neuroplasticity. You are literally strengthening the seat of memory.
2. Sleep — 8-80 Get eight hours in bed. Get eighty minutes screen free time before sleep. Deep slow wave sleep is when your brain clears metabolic waste. Short sleep accelerates cognitive decline risk. Protect it.
3. Hydrate — 3-30 Take three gulps of water every thirty minutes. Even mild dehydration reduces attention, working memory and processing speed. Brain blood flow is sensitive to hydration status. Your neurons need fluid to function.
Three tests. Three actions.
🎯 If you'd like to make decisions with precision based on your personal data and using devices that are specific for you, then book a private consultation and let's start to decode your health.
Where you’ll find me…
Last week: Had a fabulous Debut Day launching longevity at Grand Aesthetics in Brighton and Hove. Taking health and beauty inside out.
This week: A quiet week of internal and external decluttering for me! Next week: Looking forward to speaking at Elite Business Live - if you're a business owner or entrepreneur, come along! I11-12th March, London. And if you email me back, I've got some discount codes and even free VIP tickets for you as my guest that I'd be happy to share with you.
A thought to pause on…
“Longevity is about creating memories. And protecting the stories inside them."
Wishing you a wonderful week ahead (that's 168 hours of your Million Hour life!! Dr Alka
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Take the free LQThis article is general education, not medical advice, and reading it does not create a doctor-patient relationship. If something has been going on for a while, please get it properly looked at by your own doctor.