Biohacker and author Dave Asprey is challenging the conventional wisdom around cognitive decline, arguing that Alzheimer’s disease is not an inevitable part of growing older—and that steps can be taken to reduce the risk significantly.

In a post on X, Asprey shared five strategies for supporting long-term brain health: replace omega-6 oils with healthy fats like butter, eat plenty of polyphenol-rich foods such as coffee, reduce stress, avoid moldy foods, and prioritize sleep. These recommendations reflect his broader philosophy that nutrition, environment, and recovery drive cognitive and physical performance.

“Alzheimer’s disease is not a normal part of aging,” Asprey wrote. “It’s likely caused by brain inflammation that damages the cells in your brain.” He connects this inflammation to diet and lifestyle choices that many overlook.

Asprey draws from research and his own experience biohacking his health to argue that Alzheimer’s, like many chronic conditions, stems from underlying factors that are often preventable. In his book Super Human, he includes Alzheimer’s among the “four killers” that rob people of vitality in midlife, and points out that most people are diagnosed with the disease years—if not decades—after the damage has begun.

Dave Asprey is the founder of Bulletproof and a leading voice in the biohacking and longevity space. His work emphasizes personal responsibility in health, blending cutting-edge science with ancestral wisdom to help individuals upgrade their bodies and minds.