A landmark $50 million study just published in the Journal of the American Medical Association has delivered revolutionary proof that structured lifestyle changes can delay cognitive aging by up to two years in older adults at risk for dementia. The groundbreaking POINTER (“Protect Brain Health Through Lifestyle Intervention to Reduce Risk”) study followed 2,111 participants for two years and found that people who followed a comprehensive program of exercise, Mediterranean-style diet, cognitive training, and social engagement showed dramatically better brain function compared to those who made lifestyle changes on their own.
Both Groups Improved, But Structure Made All the Difference
The POINTER study randomly assigned participants aged 60 to 79 into two groups: a structured program with intensive coaching, and a self-guided group that received general encouragement. Both groups showed cognitive improvements, but the structured group performed significantly better on tests of thinking, learning, and problem-solving (JAMA, July 28, 2025). The structured group attended regular team meetings and followed a prescribed program including exercise four times weekly, the MIND diet that combines Mediterranean and DASH eating patterns, online cognitive training, and regular health monitoring with a clinician.
The Program Essentially Made People’s Brains One to Two Years Younger
Participants in the structured program essentially delayed normal cognitive aging by one to two years compared to the self-guided group, according to principal investigator Laura Baker at Wake Forest University School of Medicine. This means people following the lifestyle intervention maintained thinking and memory abilities equivalent to someone one to two years younger than their actual age (JAMA, July 28, 2025). The benefits worked equally well for all participants regardless of age, sex, ethnicity, or whether they carried genes that increase Alzheimer’s risk.
Why the Structured Approach Worked So Much Better
The key difference was accountability and ongoing support. The structured group received gym memberships with professional instruction, participated in weekly team meetings, worked with dietitians to implement the MIND diet emphasizing leafy greens, berries, nuts, and fish while limiting processed foods, and had regular health check-ins. The self-guided group attended only six meetings over two years without structured coaching (JAMA, July 28, 2025). This demonstrates that successful lifestyle change requires intentional work and sustained support systems rather than just good intentions.
The Program’s Four Key Components
The structured POINTER program focused on four areas that research consistently links to cognitive health. Physical exercise included aerobic activities to raise heart rate for 30 minutes daily plus strength training several times weekly. The MIND diet emphasized brain-healthy foods including leafy greens, berries, nuts, olive oil, and fish while limiting red meat and processed foods. Cognitive challenge involved regular online brain training plus intellectually stimulating activities like book clubs and community volunteering. Health monitoring included regular measurement and management of blood pressure, blood sugar, and other cardiovascular risk factors (JAMA, July 28, 2025).
My Recommendations
If you’re over 60 and concerned about cognitive health, implement the four components of the POINTER program: establish a regular exercise routine including both aerobic activity and strength training, transition to a MIND diet rich in vegetables, berries, nuts, and fish while reducing processed foods, engage in mentally challenging and socially stimulating activities, and work with your healthcare provider to optimize blood pressure and blood sugar. The key lesson is that structure and accountability are crucial for success, so consider working with professionals or joining group programs rather than going it alone. The study shows that any movement toward these healthy behaviors provides cognitive benefits, so start now rather than waiting. It’s never too late to protect your brain health through lifestyle changes, and the earlier you begin, the greater the potential benefits for maintaining your thinking and memory as you age.