This One Change Could Lower Your Dementia Risk by 35% (Science-Backed)

In this episode of SHE MD, Mary Alice Haney sits down with preventative neurologist Dr. Kellyann Niotis to unpack what every woman needs to know about brain health, memory, and dementia prevention. From understanding the difference between normal forgetfulness and early warning signs to breaking down how working memory changes with age, this conversation offers clarity, reassurance, and actionable insight. Dr. Niotis explains why women are disproportionately affected by Alzheimer’s disease and how factors like hormones, genetics, and lifestyle all play a role.

They explore the most powerful, research-backed ways to protect your brain, starting with the basics: sleep, exercise, nutrition, and stress management. You’ll learn why strength training is critical for long-term brain health, how the Mediterranean diet can reduce dementia risk by up to 35%, and why your genes are not your destiny, even if you carry high-risk markers like APOE4. The episode also dives into mental health, social connection, and the surprising link between hearing loss and cognitive decline.

Dr. Niotis shares what actually works (and what doesn’t) when it comes to supplements, brain games, and trending “quick fixes,” along with emerging research on medications, biomarkers, and preventative care. If you want to stay sharp, protect your memory, and take control of your long-term brain health, this episode is filled with practical tools you can start using today.

What You’ll Learn

• The difference between normal forgetfulness and early signs of dementia
• Why working memory declines and how to support it
• How sleep quality (not just quantity) impacts brain health
• The best types of exercise for protecting your brain long-term
• Why strength training is critical (and often overlooked) for women
• How the Mediterranean diet can reduce dementia risk by up to 35%
• The connection between hormones, perimenopause, and brain health
• Why women are more affected by Alzheimer’s disease than men
• How stress, isolation, and mental health impact cognitive decline
• The truth about supplements, nootropics, and “brain boosters”
• How alcohol, marijuana, and emerging therapies affect the brain
• Why hearing loss is a major (and surprising) risk factor for dementia
• The role of biomarkers, genetics, and preventative testing

Key Timestamps

(0:00) Introduction to SHE MD

(3:47) Meet Dr. Kellyann Niotis (Brain Health Expert)

(5:01) Genetics, Risks, and APOE4

(8:34) Brain Diseases: Alzheimer’s vs Parkinson’s vs ALS

(10:28) How Doctors Assess Brain Health Risk

(12:01) Sleep & Brain Health

(19:05) Best Type of Exercise for Your Brain

(29:05) Nutrition & The Mediterranean Diet

(29:50) Alcohol, Marijuana & Brain Impact

(33:53) GLP-1s & Brain Health Benefits

(36:37) Mental Health, SSRIs & Dementia Risk

(39:17) Why Women Are More Affected

(43:31) Memory Loss vs Normal Forgetfulness

(45:13) Hormone Therapy & Brain Health

(49:19) Supplements That Actually Help

(51:58) Omega-3 Testing & Recommendations

(57:38) Is There a Dementia Epidemic?

(1:00:59) Working Memory Explained

(1:02:45) Rapid Fire Questions

(1:06:11) Audience Q&A (Prevention, Diet, Memory)

(1:08:06) Future of Brain Health & New Research

(1:10:23) Where to Find Dr. Niotis

Key Takeaways

• Your genes are not your destiny. Lifestyle plays a major role in brain health
• Sleep, exercise, diet, and social connection are the most powerful prevention tools
• Strength training is just as important as cardio for cognitive health
• Chronic stress and poor sleep are both highly damaging to the brain
• Hormonal changes in perimenopause may increase dementia risk in women
• Brain games alone won’t prevent dementia, holistic lifestyle changes are key
• Even small improvements in daily habits can significantly reduce risk
• Prevention is currently the most effective strategy against neurodegenerative disease