Dr. Daniel Amen's 17 Rules for an Unstoppable Brain

Want a Faster, Sharper, Healthier Brain? Start Here.

Dr. Daniel Amen has spent decades studying brain health, and his advice is simple: treat your brain like the powerhouse it is. Small, daily habits can dramatically impact focus, memory, mood, and longevity.

Here’s the exact playbook he recommends for peak brain performance:

1. Prioritize Omega-3s

   Take 1,000 mg of DHA per day from fish oil or algae-based sources. Low omega-3 levels shrink the brain and lead to faster cognitive decline.

   
   

2. Eliminate Sugar and Ultra-Processed Foods

   Sugar spikes inflammation and damages the brain. Keep added sugar below 25g per day and avoid ultra-processed foods with artificial dyes, preservatives, and high fructose corn syrup.

   
   

3. Get 7-9 Hours of Quality Sleep

   Your brain flushes toxins at night. Set a consistent bedtime, use blackout curtains, and aim for deep sleep (20% of total sleep time) tracked by an Oura Ring or WHOOP.

   
   

4. Move Your Body Daily

   Exercise increases blood flow to the brain. Aim for at least 30 minutes of moderate-intensity exercise 5x per week (walking, weights, or HIIT).

   
   

5. Practice Intermittent Fasting

   Fasting improves brain function by increasing BDNF (Brain-Derived Neurotrophic Factor). Try a 12-16 hour fasting window daily.

   
   

6. Eat Brain-Boosting Foods

   Prioritize blueberries, avocados, walnuts, dark chocolate (85%+ cacao), and leafy greens for maximum neuroprotection.

   
   

7. Hydrate Like Your Brain Depends on It

   Drink half your body weight (lbs) in ounces of water daily. Dehydration shrinks brain cells and impairs focus.

   
   

8. Reduce Toxins (Especially Alcohol and Nicotine)

   Alcohol shrinks the brain. If you drink, cap it at 2 drinks per week, and avoid nicotine entirely.

   
   

9. Optimize Vitamin D Levels

   Get your blood levels tested. Aim for 50-80 ng/mL of Vitamin D3—take 5,000 IU daily if deficient.

   
   

10. Train Your Brain with New Challenges

    Learn a new skill, play an instrument, or do puzzles. Neuroplasticity thrives on challenge.

    
    

11. Practice Gratitude and Meditation

    Daily gratitude rewires your brain for positivity. Try 5 minutes of meditation or journaling each morning.

    
    

12. Strengthen Social Connections

    Loneliness is as damaging as smoking 15 cigarettes a day. Call a friend, join a group, and prioritize quality relationships.

    
    

13. Protect Your Brain from Trauma

    Avoid high-impact sports, wear helmets when biking, and never text while driving. Even minor brain injuries add up.

    
    

14. Cut Out Artificial Sweeteners

    Aspartame and sucralose mess with cognition. Swap them for monk fruit or stevia.

    
    

15. Balance Your Blood Sugar

    Avoid brain fog by eating protein + healthy fats at every meal to prevent glucose spikes.

    
    

16. Prioritize Mental Health

    Depression and anxiety physically damage the brain. Therapy, exercise, and targeted supplements (like saffron for mood) can help.

    
    

17. Get Regular Brain Scans (If Possible)

    A SPECT scan can detect early signs of decline. If that’s not accessible, stay proactive with lifestyle changes.

Your brain is either growing or decaying—there’s no in-between. Every choice you make feeds (or fights) cognitive decline. Start stacking these habits today and watch your brainpower skyrocket.

What’s the one tip you’ll implement first? Drop it in the comments.

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.