Dr. Majid Fotuhi, neurologist and professor at Johns Hopkins University, has shared the pillars of his daily routine, designed to preserve brain health and maintain mental acuity over the years. As Fotuhi himself explained to Business Insiderits objective is to reach 90 years with the same lucidity that it has today, and to do so it has incorporated six fundamental habits in your daily life. Through more than three decades of research on brain function and cognitive aging, Fotuhi has debunked the idea that the brain inevitably deteriorates with age.
In his statements to Business Insiderhas stressed that the brain is a dynamic organ, capable of growing or shrinking depending on daily actions and decisions. “Every day, your brain changes a little at a microscopic level,” he said. “When you do certain things over and over again, it can change for better or worse.” The specialist has detailed in his latest book, The invincible brain which will go on sale on March 3, 2026, a series of strategies backed by science to prevent cognitive decline.
Since his mid-fifties, Fotuhi has adapted his daily routine with the goal of becoming a “super-elderly,” that is, a person who maintains the cognitive health of someone much younger. Although he is not surprised that a healthy lifestyle benefits the brain, he has acknowledged that he attaches increasing importance to these habits: “I am exercising more. I am very careful about Don’t eat processed foods. “I take advantage of opportunities to test myself,” he noted.
Fotuhi’s daily life begins with physical activity, alternating between exercise bike sessions, weight training and, once a week, long-distance bike rides. In total, he travels between 100 and 130 kilometers (60 and 80 miles) a week. This combination of cardiovascular and strength exerciseas explained to Business Insideris one of the most effective ways to promote longevity and keep the brain in optimal condition.
Fotuhi himself has highlighted that these workouts promote cerebral blood circulation, which has a positive impact on memory and information processing. In terms of nutrition, Fotuhi follows a Mediterranean diet based on whole foods, lean proteins and healthy fats, such as those found in fish. A typical menu for him includes oatmeal with protein powder and banana for breakfast, yogurt at midday, blueberries for a snack, and salmon with salad for dinner.
He has stressed that he avoids processed products, especially sweet ones, since excess sugar, salt and fat can increase inflammation and accelerate cognitive decline. Regarding supplements, Fotuhi has been blunt: only omega-3 fatty acids, particularly DHA and EPA, have sufficient scientific support to recommend their consumption for the benefit of brain health. Take 1,000 milligrams daily, relying on more than a decade of researchincluding yours, which suggest these compounds may protect memory and mood. “To me, that’s the only supplement for which there is very strong data supporting brain health and preventing Alzheimer’s disease,” Fotuhi told Business Insider.Continuous learning and social life also occupy a central place in their routine.
Fotuhi has explained that his work gives him a constant cognitive stimulationsince he reads scientific literature, prepares classes and advises students. Additionally, he spends time playing chess, quick card games with his daughters, and Sudoku with his wife. Together they attend dance classes weekly and travel frequently, visiting museums and exploring new cultures. He has said that he has visited more than 40 countries and that he always looks for challenges during his trips, such as swimming a mile in Italy to test his limits.
