An alley-oop from Doncic during the Lakers' game against the Pelicans. LeBron rises into the air, his head near the rim, and dunks powerfully (see photo; remember that the basket is 305 cm above the ground).
Perfectly normal?
Yes and no.
One small detail: LeBron James was born in 1984 and is 42 at the time of writing.
Add to this the fact that NBA basketball is one of the most physically demanding sports on the planet. It shows how human longevity is making enormous strides. It should be said that LeBron spends around 1.5 million dollars a year maintaining and managing his body.
But if the body can last a long time, what about the muscle of the mind?
For those doing “intellectual” work, grey matter is what we need to preserve longest. Personally, I am trying to understand how to preserve my two neurons 🤪 and keep them working at their best as enablers of discovery. A little like a traveller who, to explore as many places as possible, needs to understand and care for the car's engine.
The brain has no fixed age: it has the age you allow it to have.
Neuroplasticity: the brain can still be trained
For a long time, we were told a sad story: brain ageing was an inevitable fate, a slow decline. Today, neuroscience has rewritten the script. The brain is a dynamic system, capable of adapting and reorganising throughout life. This ability has a name: neuroplasticity.
In practice, it means you can create new connections, strengthen useful ones and reduce those that lead you astray. It is not magic but training: just like the gym, except the equipment here is experience.
Debunking a myth: neurons are born in adulthood too
An old scientific dogma held that once adulthood was reached, the production of new neurons stopped. Current research has demolished this idea.
The human brain continues generating new neurons in the hippocampus, the centre for memory and learning, even beyond age 70. Neural progenitor cells have been identified even in 78-year-old brains. These “new arrivals” are crucial for pattern separation, the fine-grained ability to distinguish similar memories and avoid mental confusion.
It is not an organ that stops growing; it is a garden that keeps blooming if watered properly.
Your mental capital: cognitive reserve
Have you met people who remain sharp and curious well into old age? Often, the reason is their cognitive reserve, a buffer built over time. It is not just genetics: habits and context create it.
- Complexity: study and stimulating work enrich connections.
- Novelty: learning something difficult forces the brain to create new circuits.
- Social connection: relationships and discussion reduce stress and isolation, which otherwise dull the mind.
A useful shortcut: do not choose “easy” activities. Choose ones that make you feel clumsy at first, because that is where you are building new circuits.
The night shift: cleaning while you sleep
Among the most interesting discoveries of recent years is the glymphatic system, a kind of washing machine for the brain. During deep sleep, cerebrospinal fluid helps remove metabolic waste that accumulates during the day.
Mini hack: some studies suggest that sleeping on your side may promote drainage compared with sleeping on your back. If it comes naturally, it may be worth trying.
Diet and movement: fertiliser for neurons
What you eat and how much you move send concrete signals to the body and brain. A Mediterranean-style diet, rich in plant foods and “good” fats, and an adequate intake of omega-3 are often cited as supporting neuronal health.
But the real accelerator is physical exercise, especially aerobic exercise. Regular activity stimulates production of BDNF, a neurotrophic factor that helps protect neurons and support learning.
A simple routine: 30 minutes of brisk walking or cycling, 3–4 times a week, plus 10 minutes a day learning something “new and difficult”. Consistency beats occasional intensity.
The frontiers of longevity: molecules and technology
Beyond lifestyle, research also explores more direct interventions into the cellular mechanisms of ageing and the modulation of brain activity.
- NMN and NAD+: NAD+ levels tend to fall with age, and precursors such as NMN are being studied to support energy metabolism.
- Senolytics: substances such as quercetin are being investigated for their possible role in senescent-cell burden and inflammation.
- tDCS and TMS: non-invasive techniques already used clinically to modulate neural excitability, with applications beyond science fiction.
Important note: supplements and brain stimulation are not toys. Any practical decision requires advice from a healthcare professional and a proper clinical assessment.
An example of intellectual vitality
When discussing an “ageless” mind, it is worth remembering those who continue explaining and reasoning clearly for decades. Mental longevity is not just performance: it is the ability to remain curious, rigorous and open to change.
The photo above shows Professor Silvio Garattini on Che Tempo che Fa. I was struck by this sprightly 97-year-old, with a mental clarity I do not have even after three cups of coffee 🤪.
So when good old Silvio talks about health and longevity, he is worth listening to, if only to understand how he reached this age in such condition.
Garattini says only 20% depends on genetics, while everything else depends on lifestyle.
For this reason, he rightly argues that education in health and longevity should begin in schools, focusing on lifestyles and prevention. This would help us avoid becoming dependent on medication and, more importantly, live well in old age too. Not just extending the line of life, but making it fuller.
I was struck by Garattini's categorical statement about alcohol on Che Tempo che Fa: it is harmful, full stop. It is carcinogenic in any form. Fazio tried to play this down, and I realise what a major threat it poses to the Italian wine market.
When defining our personal goals, I think we should start with those connected to health. It sounds obvious, but if we are unwell and lack strength and energy, achieving any goal will be difficult.
In conclusion
The message from laboratories is clear: we are not passive spectators of our ageing. Sleep, novelty, movement, nutrition and, cautiously, new research frontiers can change our cognitive trajectory.
We may not dunk like LeBron. But we can aim for livelier neurons, ready to solve problems, learn and create.