We’re often told to “use it or lose it” when it comes to our brains. But what if the key to staying sharp isn’t just about playing puzzle games or reading more books?
According to Dr. William Li—a world-renowned scientist and author—our everyday habits can go a long way toward protecting our minds from cognitive decline.
In a recent youtube video, he explained several simple practices we can do daily to keep our brains in top shape. Below is a list of his recommended habits, so you can start taking better care of your brain today.
1. Start Your Day With Coffee
If you’re a coffee lover, you’re in luck. Dr. Li points out that coffee contains several “bioactives” that can help your brain. He explains that one of these beneficial compounds is chlorogenic acid, which is known for its anti-inflammatory properties. As he says:
“Chlorogenic acid reduces inflammation in the brain… it actually crosses the blood-brain barrier.”
The blood-brain barrier, he notes, is like your brain’s personal security system—it carefully filters what enters and what stays out. The fact that chlorogenic acid can make it through means you get a direct anti-inflammatory boost from that morning cup of joe.
Dr. Li also highlights caffeine as another important brain-friendly component in coffee:
“Caffeine… improves your cognition, improves your memory, increases your ability to focus and concentrate.”
So if you’ve ever needed a scientific excuse for your morning coffee, there you have it. Aim for two to five cups of coffee a day, if you can tolerate caffeine well. Too sensitive? Start small with a cup or two and see how you feel. For most folks, coffee not only sharpens mental clarity but also helps reduce the risk of certain neurological disorders over the long term.
2. End Your Day With Tea
Coffee may start the day, but Dr. Li recommends finishing with tea for an extra dose of brain protection. He especially praises green tea, which contains a powerful substance known as EGCG (epigallocatechin-3-gallate). This compound is a type of polyphenol that has strong anti-inflammatory effects. Dr. Li states:
“EGCG, caffeine, and theanine in tea are all anti-inflammatory.”
Green tea also has something called L-theanine, known for promoting a sense of calm. This is ideal for winding down in the evening. According to Dr. Li:
“Clinical trials have been done in humans being administered L-theanine, and it induces a sense of calmness and relaxation.”
That’s exactly what most of us want before bed. Plus, drinking green tea regularly has been linked to better vascular health in the brain—meaning it helps keep your blood vessels smooth, flexible, and free from blockages. A healthy blood supply is crucial if you want to keep your brain in peak condition.
3. Keep an Eye on Your Metabolism
When people say “metabolism,” many think about weight loss or gain. But your metabolism matters a lot for brain health, too. Dr. Li describes metabolism as how your body uses and stores energy. If your metabolism is in good shape, your brain’s getting the steady supply of nutrients and oxygen it needs.
“If you want good brain health, you need to have good vascular health or good blood vessel health… You need to actually have good endothelium—that’s the lining of the blood vessels.”
He uses a handy analogy comparing blood vessel linings to a smooth ice-skating rink. When it’s smooth, blood cells can flow freely, delivering oxygen and nutrients to every part of the brain. When it’s rough or damaged (from things like high blood pressure, smoking, and poor diet), blood can’t flow as well and may form clots, leading to problems like strokes or vascular dementia.
4. Choose Foods That Fire Up Your Metabolism
So how do we keep our metabolism humming along in a way that helps the brain? Dr. Li has a few recommendations, particularly foods that activate something called brown fat—the type of fat that actually burns calories instead of storing them. These foods include:
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Beans and legumes (chickpeas, lentils, kidney beans)
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Cruciferous vegetables (broccoli, kale, cabbage, cauliflower)
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Onions, garlic, scallions (these contain quercetin, which sparks brown fat activity)
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Tea (green, oolong, black), coffee, and mushrooms
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Colorful fruits and vegetables (rich in polyphenols)
By incorporating more of these foods into your daily meals, you’ll not only help maintain a healthy weight but also support proper blood flow to your brain. Dr. Li says:
“Colorful foods… actually activate your metabolism, burn down harmful body fat, and the polyphenols are good for brain health as well.”
5. Don’t Forget Water
It sounds too simple, but drinking enough water is often the missing link in a healthy routine. Dr. Li stresses that your brain needs proper hydration to function at its best. When you’re even mildly dehydrated, you may experience brain fog or difficulty concentrating.
“If your brain is really dehydrated, it’s in big trouble. You want to actually drink water enough every day to keep your brain watered.”
He cautions that plastic bottles may introduce microplastics into your body, so opt for a glass if possible. If you must reach for a plastic bottle, remember that some is inevitably better than none. Just make an effort to cut down on how much plastic you consume overall.
6. Stay in Motion
We’ve all heard it before, but it bears repeating: regular exercise helps protect your brain. Movement increases blood flow, reduces stress, and promotes the release of feel-good chemicals that boost your mood. Dr. Li suggests:
“All you need to do is stay in motion… do at least a 30-minute brisk walk every single day. That should be your baseline.”
He also mentions that activities like dancing are fantastic because they combine movement with coordination and mental engagement. Ultimately, the goal is to keep your blood vessels healthy and deliver a steady supply of oxygen and nutrients to your brain—no fancy workout gear required.
7. Avoid Common Pitfalls
While adding good habits is essential, steering clear of damaging habits can be just as crucial for cognitive health. Dr. Li lists a few big culprits:
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Too Much Alcohol
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“Alcohol is a brain toxin… if you want healthy brain cells, don’t drink regularly.”
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Occasional social drinking may be fine, but daily or heavy drinking can harm neurons and hamper cognitive function.
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Excess Salt
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“Salt raises your blood pressure… which can damage the lining of your blood vessels.”
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High blood pressure increases the risk of stroke and other problems that can impair brain function.
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Ultra-Processed Foods
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These can “damage your gut bacteria,” and a poor gut environment can lead to poor brain health.
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Processed foods are often high in unhealthy fats, sugars, and additives that contribute to inflammation.
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Poor Sleep Hygiene
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Good sleep is critical because of the “glymphatic system,” which Dr. Li describes as a “sewer system” for the brain. At night, this system clears out toxins. Without proper rest, the brain can’t clean itself effectively, leading to mental fog and, over time, increased risk of cognitive decline.
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8. Prioritize Quality Sleep
Closely tied to avoiding pitfalls, getting consistent, high-quality sleep is an absolute must. Dr. Li explains:
“When you’re sleeping deeply, the sewer system opens up and you drain your brain out of all the toxins.”
To ensure you get this essential nightly detox, aim for seven to eight hours of restful sleep. Avoid screens (phones, TVs, tablets) at least two hours before bedtime. The blue light they emit can trick your brain into thinking it’s daytime, making it harder to fall asleep and stay asleep. If you suspect you might have a condition like sleep apnea—often indicated by loud snoring or feeling tired even after a full night’s rest—talk to a healthcare professional. Treating sleep issues directly benefits your brain in both the short and long term.
Wrapping Up
Protecting your brain doesn’t have to mean drastically changing your lifestyle overnight. As Dr. Li’s advice shows, it’s often about small, consistent choices—like starting your day with coffee, ending it with green tea, being mindful of your metabolism, staying active, and taking care of your gut. Avoiding too much alcohol, excessive salt, and ultra-processed foods also keeps your brain’s environment as healthy as possible. And perhaps most critically, prioritizing good sleep gives your mind a chance to clean itself every night.
“We don’t have all the answers yet,” Dr. Li admits. “But we do know that lowering inflammation, improving blood flow, and reducing stress on our brains can help.”
In other words, each step you take toward a healthier lifestyle is also a step toward a sharper, more resilient mind. Pick and choose the habits that feel easiest to start with—maybe a brisk walk after dinner or a new tea routine—and then go from there. Your brain will thank you in the years to come.
