Cognitive Performance w/ Dr. David Putrino

Episode Summary

In this episode, Dr. Jeremy Bettle sits down with Dr. David Putrino, a neuroscientist and expert in rehabilitation and high-performance cognitive training. They discuss the intersection of brain health, cognitive performance, and longevity, covering how sleep, nutrition, and social health impact brain function. Dr. Putrino shares insights from his work with elite athletes, military personnel, and those recovering from neurological conditions, offering practical strategies for optimizing cognitive health at any stage of life.

Guest Bio – Dr. David Putrino

David is trained as a physical therapist with a PhD in Neuroscience. He worked as a clinician in Australia, before moving to the United States to study computational neuroscience at Harvard Medical School, MIT and NYU. He has served as a faculty member at Weill-Cornell Medicine and Burke Medical Research Institute. He is currently the Director of Rehabilitation Innovation for the Mount Sinai Health System, and a Professor of Rehabilitation and Human Performance at the Icahn School of Medicine at Mt Sinai. He works to develop innovative technology solutions for individuals in need of better healthcare accessibility. He consults with the Red Bull High Performance division and many others to use evidence-based technologies to improve athletic performance. He is the author of Hacking Health: How to make money and save lives in the HealthTech world, which is available from Amazon and Springer-Nature. In 2019, he was named "Global Australian of the Year" for his contributions to healthcare.

Guest Links

• Website: Mount Sinai Rehabilitation Innovation

• Instagram: @putrino_lab 

• X: @putrinolab 

• Blue Sky: @putrinolab.bsky.social

• Nattokinase Supplement Research

• Benfotiamine Supplement Research

Three Actions You Can Take Today to Improve Brain Health

1. Prioritize Sleep – Getting 7-9 hours of quality sleep each night is essential for cognitive function, emotional regulation, and long-term brain health.

2. Nutrition & Hydration Matter – Proper fueling and hydration support brain energy production, reduce inflammation, and optimize performance.

3. Foster Social Connection – Meaningful relationships and regular social engagement are crucial for mental and cognitive well-being.

Top 10 Takeaways from the Episode

• Cognitive performance is highly individualized – There’s no one-size-fits-all approach, and optimizing it requires a personalized strategy.

• Sleep deprivation impairs brain function – Just one night of poor sleep can reduce cognitive performance to the level of alcohol intoxication.

• High achievers often neglect rest – Executives, athletes, and professionals tend to wear sleep deprivation as a badge of honor, without realizing its long-term consequences.

•Supplements can help - Two promising supplements that research has shown to be effective in brain health are Benfotiamine and Nattokinase.

• Measuring cognitive health is essential – Using tools like neuropsychology tests, EEGs, and metabolic assessments can help track brain function over time.

• Short-term vs. long-term cognitive enhancement – While some drugs can enhance performance temporarily, sustainable cognitive improvements come from sleep, nutrition, and exercise.

• Concussions and brain injuries require careful recovery – Ignoring symptoms or rushing back to work can lead to long-term cognitive decline.

• Social interaction is crucial for brain health – Loneliness is a major predictor of cognitive decline and should be actively addressed.

• Brain energy deficits contribute to cognitive diseases – Alzheimer’s and other neurodegenerative conditions may stem from energy crises in the brain rather than just plaque buildup.

• Preventative care is key – Regular monitoring of brain function, hormonal balance, and immune health can help prevent cognitive decline before symptoms appear.