The passage of time leaves its mark not only on our faces. Our main control organ, the brain, also undergoes aging—an inevitable biological fact. But there is encouraging news: this process can not only be slowed down but also largely controlled. In his new book “Antiaging for the Brain,” cellular biology expert Jordi Olloquequi debunks myths and offers a science-based strategy for maintaining cognitive health. He insists it’s never too late to train your brain, and that developing the right habits can boost memory and concentration for years to come.
According to him, the idea for the book arose from two motivations—scientific and personal. As a biologist and science communicator, he noticed a strong public interest in understanding how the aging brain works. He wanted to translate complex scientific data into simple, practical guidelines. On the other hand, his own concerns about age-related changes drove him to look for reliable answers. The goal was not to make empty promises, but to provide readers with proven tools to enhance their quality of life.
Health foundation: not magic, but daily routine
An effective anti-aging program for the brain is not a list of exhausting tasks, but rather a harmonious dance of healthy habits. It’s important to understand that there is no magic pill. What protects our brain is the sum of small, regular daily actions. Start with the basics: quality sleep at the same time each day, daily physical activity that brings joy—whether it’s walking, dancing, or taking the stairs—and strength training.
Nutrition plays a huge role. The specialist emphasizes a simple Mediterranean diet: plenty of vegetables, legumes, fish, and olive oil. A light dinner and a longer interval between the last meal and breakfast benefit both the gut and the brain. Managing stress and maintaining social connections are equally important. And, of course, continuous learning. In addition, it is necessary to monitor metabolic and cardiovascular risks and avoid classic toxins such as tobacco and alcohol.
If we highlight the three most effective daily habits, the top one is the principle of ‘eat less, but better.’ Replacing ultra-processed foods and sugar with real food delivers remarkable results. Second is exercise, both cardio and strength training. These work like a kind of ‘fertilizer’ for the brain, improving blood flow and boosting mental energy. The key to success here is consistency, rather than occasional exhausting workouts. And third—nurturing social connections. Time spent with loved ones, conversations, laughter, and cooperation—all stimulate the mind and serve as a powerful protective factor in the long run.
Hidden enemies and allies: from the gut to emotions
One of the brain’s main enemies is chronic, or ‘silent,’ inflammation. As we age, its level in the body tends to rise, a phenomenon known as ‘inflammaging.’ Inflammation is a protective response from the immune system, but when it doesn’t ‘switch off,’ it starts to damage healthy cells. In the brain, this affects blood vessels, makes it harder to deliver oxygen and nutrients, disrupts connections between neurons, and can even cause cell death. As a result, cognitive functions like concentration, learning, and memory suffer.
Closely related to this is the so-called “second brain” — our gut. It’s a whole ecosystem with hundreds of millions of neurons and trillions of microbes engaged in constant dialogue with the brain. This communication is bidirectional and occurs through neural, immune, and hormonal signals. The gut microbiota can produce neurotransmitters — the molecules neurons use to communicate. That’s why tending to your microbiota is a powerful, if indirect, way to support brain health. A balanced composition of gut bacteria helps reduce chronic inflammation, while an imbalance can aggravate it.
The impact of emotions should not be underestimated. Chronic stress, anxiety, and feelings of loneliness are powerful accelerators of brain wear. Ongoing worry or isolation prompt the body to produce excess stress hormones like cortisol, which over time weaken neurons. On the other hand, emotions such as gratitude and a sense of support act as a balm. They stimulate the production of neurotransmitters that protect neural connections and help maintain mental clarity.
Mental plasticity: why it’s never too late to begin
Many people are held back by the thought that it is “already too late” to make a change. This is a fundamental misconception. The brain is not a static structure, but an incredibly plastic organ, capable of adapting and changing throughout life. This means that memory and concentration can be improved even in old age by adopting small, beneficial habits.
The key point is prevention. You shouldn’t wait for the first warning signs, such as memory lapses. Just as we don’t start exercising only when we develop a belly, we should train our brains consistently, without waiting for problems. The brain needs challenges: learning a new language, reading complex books, playing a musical instrument, or solving puzzles. Any activity that makes the brain work and marvel strengthens neural connections and creates a “safety cushion” that helps protect against age-related decline.
The biologist himself shares his favorite ritual: he enjoys walking while listening to music or an interesting podcast. Physical activity stimulates brain function, while music or new information adds an emotional component that helps spark creativity and reinforce memories. Sometimes, a twenty-minute walk is enough to feel your thoughts clear. Everyone can have their own ritual: reading, socializing with friends, or learning a new skill. The main thing is to make it a habit, since the brain, like muscles, gets stronger with daily training.
