As the global population ages, maintaining cognitive health is becoming increasingly vital – and a growing area of scientific focus. Harvard neurologist Rudolph E. Tanzi has been at the forefront of this research for decades,notably for his work identifying genes linked to Alzheimer’s disease. Now, at 67, Tanzi is sharing the lifestyle interventions he credits wiht preserving his own mental sharpness, detailing a thorough “Shield” plan encompassing sleep, diet, exercise, and stress management.
Long before “brain health” became a popular phrase, Rudolph E. Tanzi was already reshaping the science behind it. Maintaining cognitive function is a growing concern as populations age, making research into preventative measures increasingly important.
The Harvard neurology professor and co-director of the Henry and Allison McCance Center for Brain Health at Massachusetts General Hospital is renowned for his discovery of three key genes linked to Alzheimer’s disease. Throughout his 46-year career, he has authored hundreds of scientific papers that have significantly influenced our modern understanding of neurodegenerative illnesses.
In 2023, Tanzi collaborated with holistic health guru Deepak Chopra to write “Super Brain,” challenging conventional thinking about the brain’s limitations. The book argues that the mind’s potential for growth and creativity far exceeds everyday use, and that individuals can consciously shape their brains to develop capabilities while also improving overall well-being.
Tanzi also developed “Shield,” a lifestyle intervention plan focused on brain health that emphasizes the importance of sleep, stress management, social interaction, physical exercise, a healthy diet, and continuous learning.
Now 67, Tanzi credits his research with helping him stay mentally sharp, physically active, and deeply engaged in his work. Here’s a breakdown of the Shield plan, how it manifests in Tanzi’s daily life, and his advice for healthy aging.
Sleep
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Aim for 7 to 8 hours of sleep each night, prioritizing quality rest. Adequate sleep is crucial for brain function and memory consolidation.
“When you sleep, you not only consolidate memories, but you also clear toxins from your brain,” Tanzi explained. “In fact, you clean out amyloid toxins—the sticky material that triggers Alzheimer’s disease—and this often happens two decades before symptoms appear. Every time you enter deep sleep, it’s like a cleaning cycle for your brain.”
Tanzi doesn’t adhere to a strict bedtime, but calculates backwards from his wake-up time to ensure at least seven hours of sleep. He shuts off the TV and stops scrolling through social media Reels an hour before bed.
He often receives requests for advice on what to do after only five or six hours of sleep, and recommends short naps. “Even a quick nap at the office, resulting in a little drool on your desk, is beneficial.”
Minimize chronic stress, which has been linked to accelerated cognitive decline. “This induces the production of cortisol, a toxic chemical in the brain.”
He expresses concern that the constant demands of modern life—such as staying updated on social media or responding to a continuous stream of emails—have created unprecedented levels of stress. His preferred strategy for managing stress is meditation.
Public health experts and physicians point to stress as a major contributor to the fact that Americans live shorter lives than their counterparts in comparable countries. “Many people are stressed because of the constant monologue in their heads. As humans, we often have words running through our minds when we communicate, so one trick is to sit, close your eyes, and gently prevent words and phrases from entering your brain. Think in images. Every one or two hours, close your eyes, and whatever comes to mind is okay, as long as you aren’t hearing words.”
“Being fixated on something that happened in the past or feeling anxious about the future, instead of being present in the now,” can also be problematic, he added.
Tanzi attributes some of his thinking to the philosophy of anthropologist and writer Carlos Castaneda, whose books he discovered early in his scientific career. Modern neuroscience, Tanzi argues, supports the idea that a constant need for validation can overstimulate stress pathways in the brain.
Exercise
Engage in regular physical activity to increase blood flow to the brain and stimulate the growth of new neural connections.
“It does two things for the brain. It induces the birth of new nerve cells, a process called neurogenesis, and this happens in a part of the brain initially affected by Alzheimer’s. It also speeds up blood and muscle flow to release a hormone that breaks down amyloid.”
Tanzi cited a study, published in November in Nature Medicine, from Mass General, suggesting that for every 1,000 steps a person takes, the development of Alzheimer’s disease is delayed by one year.
Tanzi uses a stationary bike in his office, typically for 30 minutes on alternate days, at a cadence of 80 to 90 rpm. On other days, he walks around his neighborhood or, when at the office, around the Charlestown Navy Yard in Boston Harbor.
Learn New Things
Challenge your brain by trying new activities to strengthen neural pathways. Lifelong learning is increasingly recognized as a key component of brain health.
“Learning new things creates new connections called synapses. There are trillions of them. They form a neural network that stores all your memories. What leads to cognitive impairment or dementia is when your synapses deteriorate, and what you’re doing is building your synaptic reserve,” Tanzi said.
Tanzi is an avid keyboardist in his free time and is always learning new songs (he’s proficient enough to have played professionally with Aerosmith). He composes his own music, which he describes as “a very mellow ambient jazz.”
He also enjoys learning by watching documentaries, reading books—both fiction and non-fiction—and listening to podcasts.
Follow a Brain-Healthy Diet
“The most important thing is to have a diet that makes the bacteria in your microbiome happy. When they are balanced in the right proportions, they create intestinal metabolites in the brain that help clear amyloid plaque and reduce neuroinflammation. We used to say that what’s good for the heart is good for the brain, and we’ve found that to be true.”
Tanzi prefers a Mediterranean diet rich in fruits, vegetables, and olive oil. “I’m practically vegan, but if there’s a good pizza nearby, I’ll definitely eat it.”
“Every day, I need to take my ‘medicine’ in terms of a vegan diet,” he said. When he snacks, it’s usually a piece of apple or pear, granola, nuts, or seeds. “Gut bacteria love crunchy things that aren’t potato chips.”
Recently, Tanzi has turned his attention to emerging research on how other external forces, beyond diet, influence brain health.
