If you could lower your long-term dementia risk with everyday food choices, would you do it? This week we unpack new ANU-led research linking higher dietary magnesium with healthier brain ageing, then show you how to close the magnesium gap with real food and smart, practical routines. We also tackle a silent progress-killer for many women, unstructured weekend eating, and finish with a clear verdict on protein water. What you&rsquo;ll learn <ul> <li> Magnesium &rarr; brain health, in plain English: What the study actually found, why midlife matters, and how much most adults should aim for in Australia.&nbsp; </li> <li> Food-first ways to lift intake: Leafy greens, nuts and seeds, legumes and whole grains that fit busy lives, plus simple swaps that add up fast. </li> <li> When supplements help: A quick checklist for choosing a quality magnesium, including forms and tolerability. If you want a dietitian-formulated option, see our <a href="https://designedbydietitians.com/product/restore/">Designed by Dietitians Triple-Magnesium blend</a> in cranberry lemonade. </li> <li> <ul> <li> Plan meals, not all-day grazing, especially on sport and errands days </li> <li> Allow two indulgent meals, not two indulgent days </li> <li> Do a Thursday or Friday top-up shop so fresh food is on hand </li> <li> Be the venue booker, choose places with sides and veg so you enjoy the meal and still feel good </li> <li> Drop the all-or-nothing mindset and reset at the very next meal Weekend eating without the blow-out: &nbsp; </li> </ul> </li> <li> Are &ldquo;nitrate-free&rdquo; turkey slices actually better? Why they can still count as processed, what matters on the label, and why home-cooked poultry is the gold standard.&nbsp; </li> <li> Listener Q: Protein water explained, where it came from, who it was designed for, and why most listeners are better off with whole-food protein or a standard shake.&nbsp; </li> </ul> Why this episode matters Dementia risk rises with population ageing, so&nbsp;earlier, consistent habits give you the best shot at protecting brain health, especially for women who are often under the magnesium RDI.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

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