The 11 Risk Factors That Are Destroying Your Brain - Dr Daniel Amen

Dr. Amen emphasizes that the first rule for anxiety is not to flee the triggering situation, because escape teaches the brain that the situation is dangerous and reinforces the anxiety loop. He then teaches the 15-second breath as an immediate, portable tool. Many people hold their belly in (vanity), but that restricts breathing; sticking it out is crucial. He also advises writing down the anxious thoughts to examine them, and notes the 18-40-60 rule: at 18 you worry what others think, at 40 you don't care, at 60 you realize nobody was thinking about you anyway. If needed, he layers on hypnosis or supplements like theanine, GABA, magnesium, ashwagandha, and curcumins. However, he strongly cautions against benzodiazepines due to association with addiction and dementia.

Amen learned about EMDR from Francine Shapiro, who discovered the effect while walking and noticing that lateral eye movements reduced her distress. He uses it not only for trauma but for peak performance—having an NBA player go through a bad game memory to 'clean it out' then focusing on a good game to 'lock in' that state. He also ties it to his nieces, who had a ACE score of 9 from drug-addicted parents; EMDR, combined with killing ANTs and diet changes, helped them transform their lives. He also mentions that walking naturally produces a similar effect because the visual scenery passes side to side, which is likely how Shapiro made the discovery.

Dr. Amen says he became a 'flossing fool' after learning this connection. He emphasizes that many people neglect their teeth, not realizing the brain consequences. This fits into the bigger inflammation picture that includes leaky gut, low omega-3s, and processed foods.

Dr. Amen includes sauna as part of the 'T' toxins countermeasure, alongside drinking water, eating fiber, and stopping alcohol. He notes that if you have a toxic brain (from alcohol, anesthesia, etc.), you need to actively rehabilitate it, and sauna is one tool. This is often overlooked in standard medical advice.

He discovered he has the gene that causes iron accumulation and thus donates blood regularly. He recommends everyone know their ferritin number because many people are unaware of the brain-aging effect of iron.

He mentions that too often people are afraid of the sun or don't get enough due to indoor work. He tells everyone to know their vitamin D level; when he raised his from 17 to 80 ng/mL, his appetite disappeared, which helped him lose 20 lbs. He advises using light therapy as a non-drug intervention before psychiatric medications.

Dr. Amen asserts that when you call someone mental, you shame them, but calling it a brain issue elevates them because the brain creates the mind. He likens the brain to hardware and the mind to software—if the hardware isn't right, software can't run properly. In relationships, he frames them as network connections between two hardwares. By looking at brain function, he can see why a couple fights: one may have an overactive anterior cingulate (gets stuck), the other low frontal lobes (impulsive). This shifted his entire clinical approach, making scans the starting point. He even scanned Kendall Jenner after COVID, revealing inflammation in anxiety centers that wasn't there before, demonstrating that anxiety can be a brain inflammation problem, not just psychological.

He warns that choices involving general anesthesia—like elective surgeries—should be weighed against brain health. If unavoidable (like bypass surgery), he recommends brain rehabilitation afterward, but few doctors think about that. He also notes that contrast dye (gadolinium) used in MRIs is a metal that can stick around, and his clinic uses a radio-pharmaceutical that clears in 24 hours. He shares that his own doctor advised him to avoid contrast for an MRI, reinforcing the concern. The key is to minimize unnecessary exposures and detoxify (water, fiber, sauna) when they occur.

He applauds the recent ban on red dye #40, believing artificial dyes, sweeteners, and ultra-processed foods increase ADHD expression. The Dutch elimination diet study gave him confidence that before prescribing stimulants, families should try a month of clean eating. He also explained the biological draw of gluten and dairy: gluten breaks into glutomorphins and casein into caseomorphins, both acting on opiate centers, which is why pizza (gluten+dairy) is so addictive yet cognitively harmful. However, he notes some people are more vulnerable; he personally avoids dairy due to stomach issues but can eat gluten. The dietary approach ties back to his broader brain-health message.