Podbit · The Diary Of A CEO with Steven Bartlett
During Alzheimer's, the brain loses its ability to metabolize glucose — it enters a metabolic crisis. The brain responds by breaking down the myelin sheath to produce ketone bodies. A ketogenic or exogenous ketone strategy can supply the alternative fuel the brain is desperately seeking.
Where this was said
At 29:08 · chapter starts 29:05
The episode's final chapter is a thought experiment with real practical weight. Bartlett asks: if Louisa Nicola herself were diagnosed with Alzheimer's tomorrow, what would she do? She responds without hesitation and with striking specificity [1] — Louisa Nicola "During Alzheimer's, the brain loses its ability to metabolize glucose — it enters a metabolic crisis. The brain responds by breaking down t…" 29:08 . First: aggressive, consistent exercise. Second: a ketogenic diet, or exogenous ketone supplementation. The reasoning is mechanistic — in Alzheimer's, the brain enters a metabolic crisis where it loses the ability to metabolize glucose effectively. Starved for fuel, it begins cannibalizing the myelin sheath. Astrocytes respond by producing ketone bodies as an emergency fuel source. A keto diet bypasses the broken glucose pathway and feeds the brain what it can still use. Third: aggressive lipid management and high omega-3 fatty acid intake, both of which support vascular and neuronal health. Finally: social engagement, hard conversations, going outside, and even throwing tennis balls against a wall — any activity that keeps the brain's plasticity alive for as long as possible. It's a protocol that circles back perfectly to everything discussed: the primacy of exercise, the importance of metabolic health, and the underrated power of keeping the brain active and connected.
Self-help fails because people are sold one universal cure by the hyper-responders who had a transformative result from it. The real problem is context: every method works for the right person at the right time, which is almost never you just because the author says so.
Spencer Greenberg was once so socially anxious his heart pounded just approaching a stranger. His therapist gave him homework: go to a bar alone, talk to 5 strangers. Starting with asking for the time, he worked up to asking men for hugs — and his anxiety fell dramatically in 6 months.
A person who flies regularly but obsessively checks weather forecasts before every flight is not doing exposure therapy — they're teaching their brain that flying is only safe with the ritual. Safety behaviors prevent the brain from ever learning that the feared thing is actually fine.
The worry-time technique assigns all worries to one scheduled slot (e.g. 5 PM). Every time a worry surfaces, you write it down and ban yourself from engaging with it until that time. When 5 PM arrives, most worries feel trivial and the act of batch-worrying exposes how little it actually accomplishes.
In a randomized study of 20 habit techniques, 'habit reflection' stood out: recall a past habit you successfully built, write down what helped you succeed, then apply those same strategies to your new habit. It works because it's self-adapting — it uses whatever worked for YOU.
The tiny habits technique — always having a minimal version of your habit you can do when life gets in the way — keeps the mental machinery of habit formation from breaking. Paradoxically, people given a tiny-habit fallback option were MORE successful at the full habit, not less.
Fears and worries act like playground bullies — they want to ambush you. But when you deliberately seek them out and choose the time of engagement, they lose their power. The volitional act of starting the fight on your own terms is one of CBT's most underappreciated insights.
Most downtime defaults are things you regret immediately after — phone scrolling, binge TV. 'Glad you did it' activities meet the same need for rest but leave you feeling like you spent your time well. The switch from a bad screen to a documentary, a book, or a walk costs almost no extra effort but compounds into identity over time.
You rarely control your first reactive thought. But you can train your second thought — the response to the trigger — by asking whether your initial reaction is the most helpful one and replacing it with something equally true but more constructive. Over time, that second thought becomes automatic.
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