5 Psychiatrist-Backed Habits That Protect Your Brain—and Stretch Your Healthspan

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By Sarah Quaratella, MD – Founding Physician, ResetOne

Being proactive about longevity takes many forms.
But as a psychiatrist and longevity physician, I’d argue your brain is the most important place to start.

Because what good is a long life if your mind can’t keep up?

Your ability to think sharply, feel steadily, and remember vividly are not “nice-to-haves”—they are the foundation of your healthspan. When those fade, so does your independence, your relationships, and your sense of self.

At ResetOne, we believe lifestyle medicine is brain medicine. Not in a vague, “eat your veggies” kind of way—but in a science-backed, biomarker-shifting, brain-preserving sense.

Research suggests up to 40% of dementia cases may be preventable or delayed through changes in how we sleep, move, eat, breathe, and learn. The earlier you start, the more brain resilience you build.

The good news is you don’t need exotic tools or a perfect routine. These five habits are simple, sustainable, and—when done consistently—surprisingly powerful.

1. Be a Beginner (Because Plasticity Matters)

Neuroplasticity isn’t just for kids. It’s how adults rewire their brains, build cognitive reserve, and stay mentally agile. But here’s the catch: you need to struggle a little—because effort is what sparks new connections.

In the FINGER trial, cognitive training (the kind that stretches—not coasts) improved brain volume and executive function. It was even more powerful when combined with exercise and diet changes.

Growth isn’t comfortable. But comfort isn’t how you age well.

Try this:

• Pick up something that frustrates you before it clicks—like chess, coding, or juggling
• Stop mindless scrolls and read a book instead
• Aim to be a true beginner at something at least once a year (Bonus if it requires both mental and physical coordination)
  

2. Fuel Your Gut for Mental Clarity (Because They’re Connected)

Your gut and brain are in constant conversation. The microbes in your digestive tract influence inflammation, cognition, and neurotransmitter production—including serotonin, GABA, and dopamine.

While fermented foods get a lot of press, they’re not for everyone. If you’re sensitive to histamines, the smarter bet may be prebiotic-rich plants and resistant starches—both of which help feed a more diverse and brain-supportive gut microbiome.

Your gut doesn’t just digest food; it helps regulate your brain. 

Try this:

• Rotate a wide variety of plants—especially leafy greens, herbs, root veggies, and polyphenol-rich foods
• Include prebiotic superstars like leeks, green bananas, and Jerusalem artichokes
• Cook and then cool carbs (like potatoes, rice, or oats) to boost resistant starch
• Limit ultra-processed foods that disrupt microbial balance
  

3. Move Like It Future-Proofs Your Brain (Because It Does)

Movement is medicine—for your mind, too. Exercise increases brain-derived neurotrophic factor (BDNF), a key molecule that supports learning, memory, and long-term brain resilience. It also improves glucose metabolism, lowers inflammation, and helps you process stress better, all critical for protecting your cognitive function over time.

A 2023 analysis showed that consistent physical activity reduced dementia risk by up to 30%. And no, it doesn’t have to be hardcore.

Don’t chase perfect workouts. Chase consistency, and your brain will keep up.

Try this:

• Get 30+ minutes of movement on most days
• Resistance train at least 2x/week to support brain and metabolic health
• Build “movement snacks” into your day: walking calls, desk stretches, stair breaks
• Struggling with motivation? Move with something you enjoy (music, friends, a podcast)
  

4. Use Your Breath as a Brain Reset Button (Because It Is)

Controlled breathing helps regulate your nervous system and protect your brain from chronic stress. It reduces cortisol, stabilizes mood, and improves your ability to focus and recover.

A 2023 meta-analysis found that just a few minutes of daily breathwork improved anxiety, emotional regulation, and cognitive clarity. No fancy tools required.

Try this:

• Start with Box Breathing: Inhale for 4 → Hold for 4 → Exhale for 4 → Hold for 4. Just 2–4 minutes can help regulate your nervous system.
• Try the physiological sigh: Two quick inhales through the nose, followed by a long, slow exhale through the mouth. It’s one of the fastest ways to calm your system.
• Don’t overthink it. Just focus on slowing your exhale. That alone signals your nervous system to shift out of stress mode.
• Use breathwork reactively, not just preventively: Mid-conflict? About to spiral? Step away, breathe deeply, and reset.
  

5. Sleep Like Your Memory Depends on It (Because It Does)

Most people want to sleep well—but modern life often gets in the way. Whether it’s late-night scrolling, unpredictable kids, or anxious wakeups at 3 a.m., the result is the same: disrupted sleep, and a tired, less resilient brain.

But here’s what most people don’t realize: the deepest, most restorative sleep happens in the first half of the night. That’s when your glymphatic system does its best work—clearing out cellular waste, including beta-amyloid, the protein linked to Alzheimer’s.

So if you can’t get a perfect 8 hours, shifting your bedtime earlier may still protect your brain by giving you access to more deep sleep—even if the night isn’t uninterrupted.

You don’t need perfect sleep. But you do need the kind that helps your brain recover. We have a whole blog post dedicated to deep sleep, where you’ll find a deeper explanation of this phase and more tips on how to improve it. But here are some high-level habits you can incorporate starting tonight.

Try this:

• Try for a consistent bedtime and wake-up time—even on weekends
• Shift your lights to dim, indirect sources 60–90 minutes before bed
• Prioritize the first half of your night—go to bed 30–60 minutes earlier when you can
• Use a sleep tracker to identify disruptions you may not notice (like caffeine, alcohol, or screen exposure)
• If your sleep is interrupted (kids, stress, menopause), focus on quality over perfection:
  – Wind down with magnesium glycinate or calming breathwork
  – Reframe earlier bedtimes as “deep sleep deposits” for your brain
  

Brain Health for the Long Haul

The future belongs to those who stay mentally present—who preserve the spark, not just the structure.

At ResetOne, we build brain-first longevity plans that blend psychiatry, biomarkers, and high-performance lifestyle medicine. Whether you’re optimizing sleep, stress, or your neuroinflammatory load, we’re here to help you Age Sharper. 

Long live longevity.^™

Longevity tip: surround yourself with people who read things like this. Share this post with your brain trust.

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About Dr. Sarah Quaratella (Dr. Q)

Dr. Q is a board-certified psychiatrist, hormone expert, and founding physician at ResetOne. She brings a science-driven, deeply personalized approach to brain-first longevity—supporting patients in optimizing how they think, feel, sleep, and age.

Known for combining clinical expertise with whole-person care, Dr. Q helps patients feel sharper, stronger, and more in control of their healthspan.