Study: How to Decrease Brain Ageing by ELEVEN Years by Doing ONE THING

11 years younger brain

Small Steps Leading to Huge Changes

This is one for you. I talk a lot about how we shouldn’t get overwhelmed, we shouldn’t aim for perfection and stress ourselves out…about how doing just a few powerful, but simple things consistently can lead to huge changes and incredible health benefits.

And this is the perfect example.

This study, published in the Journal of Nephrology, looked at the role of nutrition in cognitive decline. Specifically, they looked at just how powerful green leafy vegetables are in protecting our brain, reversing cognitive decline and brain aging.

The results were staggering.

The study of 960 participants, aged between 58-99 were given food frequency questionnaires and cognitive testing over a 4.7 year period and the researchers found that consuming just ONE serve of leafy greens was strongly associated with slower cognitive decline. In fact, the rate of cognitive decline was slowed to such a degree it was the equivalent of being 11 years younger in age.

You Don’t Have to Accept Brain Ageing, and Alzheimer’s Isn’t Just Bad Luck in the Life Lottery

There is overwhelming research now available that has absolutely proven the role of nutrition in our brain health. The brain has generally been seen as a different organ to the rest of our body, this esoteric home of ambiguous concepts like feelings and emotion. We historically haven’t really seen it as an organ like our heart or liver that we can heal and support with our diet.

But we now know this is not the case: what we eat dramatically affects our brain’s function and ageing.

We now know foods like sugar, aspartame, dairy, gluten, glutamate and more dramatically impact the health of the brain, cause those dangerous amyloid plaques around the blood-brain barrier, and cause the oxidative stress and inflammation so strongly associated with Alzheimer’s and Parkinson’s.

And we know foods like coconut oil, avocado, nuts, seeds, oily fish, chia, broccoli and…of course…dark leafy greens are hugely protective to the brain.

In fact, these specific nutrients, wherever you get them are proven to be amazing for your brain (and the rest of your body too):

  • Lutein
  • Sulforaphane
  • Cholesterol
  • Vitamin E
  • Vitamin K
  • Magnesium
  • Zinc
  • Lycopene
  • CoQ10

And as ever it really does come down to that wonderful “Triple-A” of keeping your diet rich in alkaline, antioxidant-rich, anti-inflammatory foods.

How to Get (at least) ONE Extra Serve of Greens Per Day

As with all of my training, the #1 priority is to keep it simple, achievable and sustainable – and so let’s start by just getting that ONE extra serve per day as a baseline.

If you get more, that’s an awesome bonus. But ONE is the baseline goal.

And here is my guide to that – it’s seven ways to get one extra serve a day 🙂

==> READ NEXT: How to Get ONE EXTRA SERVE of Leafy Greens Every Day

It gives you seven simple ways you can pick from.

So let’s do this! Let’s feel the positivity and empowerment that comes from knowing you CAN prevent cognitive decline, you CAN prevent Alzheimer’s, you CAN keep your mind sharp and your mental energy high year after year.

Get those greens and let’s get alkaline!


Morris CM, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL; Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study; Neurology 2018 Jan 16;90(3):e214-e222.

Ask Me a Question or Leave a Comment Here - I'd Love to Hear from You


  1. Sonia McNally Reply

    Hi Ross ,How are you? I am trying to go alkaline as a life style ,but I fall off track a lot of times. How can I stay focus on it? do you have a recipe cook book? Thank you very much and have a bless day.

  2. Sonia M Reply

    Hi Ross , How are you? I am trying to go alkaline as life style but I fall of track a lot of times. How can I stay focus on it? do you have recipe cook books . Thank you very much and have a bless day.

  3. Stephanie Ingleton Reply

    Hi Ross

    What do you recommend as the best smoothie or juice to help with hot flushes caused by the menopause (I would prefer a smoothie recommendation as it is easier than juicing)?


    • ross Reply

      Cruciferous veggies, according to Trad. Chinese Medicine, cause cooling, so including broccoli etc. is a good start. But really, you’re looking to help balance and regulate your endocrine system and hormone over/under-production so leafy greens are the way forward, alongside anti-inflammatories like turmeric and ginger, plus healthy fats (in your smoothie) thinking coconut oil, chia seed, walnuts, almonds etc.