How Well Will Your Brain Age? 5 Trainable Drivers of Brainspan

Imagine yourself at 85 years old. What do you hope your life looks like?

Maybe you’re traveling with your spouse. Playing with your grandchildren. Volunteering in your community. Learning something new. Meeting friends for dinner.

You may already be asking: How long will I live? How can I stay healthy as I age?

These are important questions. But there’s a more specific question at the center of longevity:

How well will my brain age?

According to functional medicine neurologist Dr. Sita Kedia, “Studies show that neurological changes can begin occurring 20 years before symptoms actually appear. With this in mind, longevity experts are looking beyond lifespan and even healthspan to something more specific: brainspan.”

Brainspan refers to the length of time your brain remains resilient, adaptable, and capable of supporting the life you want to live. It’s about memory, focus, decision-making, emotional well-being, connection, creativity, and independence.

Living to 85 and beyond is one thing. Living to 85 and beyond with a sharp mind is another thing entirely.

While there isn’t a single number that tells you your brainspan, there are several drivers that influence brainspan. And the encouraging news is that many of those factors are measurable—and modifiable.

1. Deep Sleep: Your Brain’s Overnight Maintenance System

Dr. Kedia says that sleep is one of the most important recovery periods your brain experiences every day.

“During deep sleep, the brain consolidates memories, regulates inflammation, and clears metabolic waste that accumulates during waking hours. Think of it as the brain’s nightly housekeeping service,” she says.

The problem? Many adults are sleeping, but not necessarily getting enough restorative deep sleep.

Over time, poor sleep quality can affect attention, memory, mood, and cognitive performance. It may also contribute to long-term neurological risk.

WHAT TO TRACK

• Total sleep duration
• Deep sleep time (ideally 1 to 1.5 hours every night)
• Sleep consistency
• Signs of sleep apnea

Tools like Oura rings or smart watches can provide helpful data for tracking your sleep.

2. Blood Sugar Regulation: The Brain’s Fuel

Although the brain represents only a small percentage of body weight, it consumes roughly 20% of the body’s energy. That means metabolic health and brain health are deeply connected.

“When blood sugar is dysregulated (chronically high, chronically low, or spiking and dropping dramatically), the brain can struggle to access and use fuel efficiently,” says Dr. Kedia. Over time, insulin resistance, inflammation, and metabolic dysfunction may contribute to accelerated cognitive aging.

The same habits that support metabolic health also support brainspan:

• Prioritizing whole foods over processed foods
• Always pairing carbs with fats and protein to avoid glucose spikes
• Building and maintaining lean muscle mass (muscle burns more calories than fat)
• Taking a 10- to 20-minute walk after meals to help clear glucose from the bloodstream faster
• Managing stress levels—chronic stress triggers cortisol overproduction, which can affect how your body responds to insulin

WHAT TO TRACK

• Fasting insulin
• HbA1c
• Fasting glucose
• Body composition
• Blood sugar levels throughout the day

Start by wearing a continuous glucose monitor for a couple of weeks, which can give you actionable information about how your blood sugar fluctuates throughout the day and what foods and activities cause it to spike.

3. VO2 Max: Aerobic Fitness and the Heart-Brain Connection

One of the strongest predictors of healthy aging is your aerobic fitness, often measured through a metric called VO2 max—the body’s ability to utilize oxygen effectively during exercise.

“This matters for brainspan because your brain depends on a steady supply of oxygen, nutrients, and blood flow,” says Dr. Kedia. Higher levels of cardiovascular fitness are associated with better blood flow to the brain, improved cognitive performance, and greater resilience as you age.

You don’t need to become a marathon runner. Consistency is what really matters over intensity.

Regular walking, cycling, swimming, rowing, hiking, and other low-to-moderate-intensity (Zone 2 training) activities can all support brainspan.

WHAT TO TRACK

• VO2 max
• Resting heart rate
• Time spent in Zone 2 training
• Exercise recovery

You can actually evaluate all of these metrics with specialized VO2 Max testing. This  assessment gives a comprehensive report that helps you know your baseline and exactly what you need to do to improve those metrics. 

4. Sensory Drift: The Brain’s Early Warning System

The brain is constantly receiving information from the world through the senses: vision, hearing, smell, taste, and touch.

“These sensory systems help the brain orient, connect, learn, and respond,” says Dr. Kedia. “When the senses begin to change, even subtly, the brain has to work harder to interpret the world around it.” 

Let’s look at the example of hearing: when hearing starts to decline, the brain has to work harder to fill in missing information, especially in noisy environments. This increases cognitive load and can make conversations more tiring. Over time, untreated hearing changes may also reduce social engagement, which is one of the most important predictors of long-term brain health and quality of life.

This gradual change is referred to as sensory drift—and it’s a contributor to cognitive decline.

In fact, the 2024 Lancet Commission found that up to 45% of global dementia cases can be prevented or delayed by managing modifiable risk factors, which include hearing and vision loss.

Sensory drift can occur before the onset of other symptoms like memory loss or diminished processing speed. It does not necessarily mean cognitive decline is inevitable, but it may clue you into the trajectory of your nervous system health.

WHAT TO TRACK

• Regular sensory testing at your doctor’s office or with at-home kits
• Routine hearing and vision screenings
• Changes in smell or taste
• Difficulty following conversations in noisy environments
• Frequency of asking people to repeat themselves
• Changes in touch, coordination, or reaction time

By measuring how the senses change over time, you may gain earlier insight into your brain health and a new opportunity to intervene before other symptoms appear.

5. Neuroplasticity: Your Brain’s Ability to Adapt

The brain is constantly adapting in response to new experiences, challenges, and environments. Every time your brain does something new, its neural networks expand, as does its capacity for change. This process is called neuroplasticity, and it may be one of the most powerful determinants of long-term cognitive resilience.

WHAT TO TRACK

Neuroplasticity isn’t easily captured by a single number. Instead, ask yourself:

• Am I learning new skills?
• Am I exposing myself to novel experiences?
• Am I challenging myself?
• Am I regularly stepping outside my comfort zone?

You can improve your neuroplasticity by:

• Learning a new language
• Picking up a musical instrument
• Taking a dance class
• Trying a new sport
• Traveling somewhere unfamiliar

But you can also make a meaningful difference in your neuroplasticity with small, daily habits such as:

• Navigating without a GPS
• Standing on one foot while you brush your teeth or wash dishes
• Challenging yourself to use new vocabulary (sign up for Word of the Day for inspiration!)
• Walking backwards for five minutes each day (in a safe, open space)

Neuroplasticity classes (offered at PALM Health) can also give you a space to observe your brain’s capacity and improvement over time.

Just as muscles grow stronger when challenged, your brain becomes more adaptable when you ask it to learn, evolve, and grow.

How PALM Can Help

At PALM, we believe brain health requires the same proactive attention as cardiovascular health, physical fitness, and metabolic health.

That’s why we developed a program that takes a comprehensive and personalized approach to preventing and treating cognitive decline. Whether you’re looking to get ahead of it and optimize performance or slow down cognitive changes, our program offers tailored pathways for your goals.

After all, longevity isn’t just about living longer. It’s about preserving the abilities that make those years meaningful—and that begins with your brainspan.