🧩 Memory Decline
Cholinergic / vascular decline
Word-finding, forgetfulness with age; cardiovascular risk factors.
A daily brisk 20-minute walk.
Cardiovascular fitness is the strongest modifiable protector of memory — and walking counts.
Move — the mechanics that fix it: Vascular + cognitive load
Aerobic fitness protects the brain; novel learning; manage BP and glucose.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Bodyweight Squat
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
- Tuna (canned in water) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), choline: 500mg (goal)
Stack — evidence-ranked compounds
- Omega-3 (EPA/DHA) — ★★★★★
- Citicoline (CDP-Choline) — ★★★★☆
- Lion's Mane (Hericium erinaceus) — ★★★☆☆
- Bacopa Monnieri — ★★★★☆
- Creatine Monohydrate — ★★★★★
- Caffeine — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes memory decline?
Cholinergic / vascular decline. Word-finding, forgetfulness with age; cardiovascular risk factors.
What exercises help memory decline?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Bodyweight Squat.
What should you eat for memory decline?
Foods that support it: Salmon (cooked), Sardines (canned in water), Eggs (2, whole, cooked), Tuna (canned in water).
What supplements help memory decline?
Evidence-ranked options: Omega-3 (EPA/DHA), Citicoline (CDP-Choline), Lion's Mane (Hericium erinaceus), Bacopa Monnieri, Creatine Monohydrate.