Cognitive Longevity: How to Protect Your Brain for a Lifetime
Your brain is your most valuable longevity asset — and unlike many things we think are “inevitable” with aging, cognitive decline is largely modifiable.
In this episode, Chris Givant breaks down what science actually says about keeping your brain sharp, resilient, and metabolically healthy across the lifespan. You’ll learn why brain energy is the hidden driver of cognitive longevity, how lifestyle and supplements can support it, and what to prioritize if you want to protect your memory, focus, and mental clarity well into your later decades.
This is not about “biohacking your brain.” It’s about building a strong, well-fueled brain that can adapt, recover, and thrive over time.
What you’ll learn in this episode:
🧠 1) Why brain energy = brain longevity
Chris explains how cognitive decline is closely tied to mitochondrial health and energy production in the brain — and why supporting this system may be one of the most powerful longevity strategies we have.
🐟 2) Omega-3s (DHA/EPA) — non-negotiable for brain health
You’ll hear why omega-3 fatty acids are critical for neuronal structure, synaptic signaling, and inflammation control — and how to choose a high-quality fish oil.
💪 3) Creatine is not just for muscles
Creatine supports ATP production in the brain, helping with mental fatigue, processing speed, and even mood. Chris makes the case that creatine may be one of the most underrated brain supplements out there.
🧂 4) Magnesium L-threonate (Mag-3)
Why this form of magnesium uniquely crosses the blood-brain barrier and supports memory, learning, and calm focus.
☀️ 5) Vitamin D and cognition
Low vitamin D isn’t just bad for bones — it’s associated with worse cognitive outcomes. Chris explains optimal levels and why testing matters.
🔥 6) Inflammation & blood sugar: the silent brain killers
Why insulin resistance, chronic inflammation, and metabolic dysfunction are tightly linked to cognitive decline — and what to do about it.
🏃♀️ 7) Lifestyle strategies that rival supplements
Sleep, exercise, social connection, and metabolic health are just as important as any pill — and Chris explains how they all interlock.
Key Takeaways
- Cognitive decline is not inevitable — it’s largely influenced by lifestyle and metabolic health.
- Brain energy and mitochondrial function are central to cognitive longevity.
- Omega-3s, creatine, magnesium L-threonate, and vitamin D are top-tier brain-support supplements.
- Keeping insulin low, inflammation controlled, and fitness high is foundational for brain health.
- Your brain benefits from the same things that benefit your body — movement, sleep, and real food.
Supplements Mentioned in This Episode
Available through Fullscript (Chris’s curated supplement dispensary):
- Omega-3 Fish Oil (DHA/EPA)
- Creatine Monohydrate
- Magnesium L-threonate (Mag-3)
- Vitamin D + K2
👉 Get Chris’s practitioner-grade recommendations + discount:
For up to 15% off on Fullscript supplements via The Longevity Link:
https://us.fullscript.com/welcome/thelongevitylink
Connect with Chris:
Website: www.thelongevitylink.com
Instagram: thelongevitylink_podcast
