How to Keep Your Brain Healthy, According to a Neurosurgeon

Your brain is basically a big mushy piece of yellow tofu, according to Dr. Randy D’Amico. His no-nonsense approach to brain health cuts through the noise of supplements and biohacking.

The Brain Truth Most People Don’t Know

Your brain is basically “a big mushy piece of yellow tofu,” according to Dr. Randy D’Amico, a neurosurgeon at Lenox Hill Hospital.

“If it was exposed and there was a strong rainstorm, it would be injured.”

That might sound terrifying, but here’s the thing: this fragile three-pound organ controls everything you think, feel, and do.
And keeping it healthy is simpler than you think.

Dr. D’Amico, who spends his days literally operating on brains, has a grounded, practical approach to brain health. Here’s what someone who sees it up close every day actually does to protect his own.

The Foundation: Use It or Lose It

“You got to use it or lose it without a doubt. Challenge yourself.”

But his definition of “using your brain” isn’t about apps or brain games. It’s about curiosity.

Read Books (Yes, Actual Books)

“Read a book. Reading expands your ideas. Everything we do is based on our beliefs, and our beliefs are built on our experiences. The best way to increase your experiences is to read a goddamn book because it takes you to a place that you are not in.”

His current reads include Marcus Aurelius’ Meditations and The Great Nerve by Kevin Tracy. It’s not about what you read, it’s about making your brain work.

Listen to Music Thoughtfully

“Listen to music. Think about what you’re listening to. Why do I like this? Why don’t I like this? Go listen to something else.”

He even curates a Spotify playlist called Great Songs with five days of music spanning decades. Every song earns its spot. It’s about engaging with what you love, not just consuming it.

Look at Art and Think

“Look at art. Try to understand more. It’s not about saying ‘I don’t get art.’ It’s about asking, why did someone make this? What’s going on?”

The pattern is clear. Brain health comes from curiosity, not passivity. Thinking deeply about books, music, and art keeps your brain sharp.

The Nutrition Strategy: Keep It Simple and Natural

For someone with deep medical knowledge, Dr. D’Amico’s nutrition philosophy is refreshingly simple.

His Daily Eating Pattern

• Morning: Avocado toast on seedy, low-glycemic bread with hot sauce

• Mid-Morning: Two Greek yogurts with chia and hemp seeds

• Lunch: Often replaced with green tea

• Afternoon: Peanut butter on quality toast

• Dinner: Low-glycemic pasta with vegetables and whole foods

The Philosophy Behind It

“I became obsessed with a glucometer for a period of time. I was watching my glucose trends and trying to flatten the curve.”

The goal is stable blood sugar, steady energy, better focus, fewer crashes.

“What is natural is probably not wrong because nature is perfect.”

Supplements: The Minimalist Approach

In a world obsessed with stacks and biohacking, Dr. D’Amico keeps it simple.

Creatine: The Only Must-Have

“The only thing I take is creatine. There’s enough scientific backing on it. There’s the brain health component and the muscle recovery component.”

Creatine helps with both mental and physical performance. It’s backed by real research, not hype.

Magnesium: For Better Sleep

After melatonin caused grogginess and strange dreams, he switched to magnesium.

“I noticed my heart rate variability was low and thought, am I dying or is it coffee related?”

Everything Else: Proceed With Caution

“Supplements are tricky because they’re not FDA regulated. You have to be really careful.”

His advice: skip trends. Stick to what’s proven.

What’s Actually Bad for Your Brain

Alcohol: The Uncomfortable Truth

“If you look at people who have one drink, the day after their readiness scores just plummet. It really messes with you.”

He’s clear about the research. Chronic alcohol use is bad for your brain, period.

“Chronic alcohol use is definitely something not good for you.”

Excessive Stimulants

Even coffee can go too far. Dr. D’Amico now mostly drinks green tea.
Too much caffeine was tanking his recovery and keeping him “ramped up.”

Social Media: The Subtle Brain Drain

“When you look at it, pull back a little and ask, is this making me feel good or bad? That’s not a judgment. Just identify how it makes you feel.”

He worries about younger generations.

“The happiness score of children has gone down. And I guarantee it’s somehow related to social media.”

The Sleep Connection

“Sleep is super important. Everyone has proven that.”

Dr. D’Amico goes to bed around 9:30 or 10 and wakes up naturally at 4:30.
His TV has been broken for weeks and he hasn’t missed it.

The takeaway: choose sleep over entertainment.
Your brain literally detoxes itself while you sleep.

The Evolutionary Perspective

Here’s where his view zooms out.

“Think about how humans evolved from nomadic tribes wandering, what they were eating, how they were sleeping, what their social structures looked like. Anything anti that is probably wrong because nature is perfect.”

That means:

• Sleep early and wake early

• Eat whole foods

• Move regularly

• Build real social connections

The closer you live to how we evolved, the better your brain functions.

The Mental Health Component

“Mental health is hard.”

His approach is holistic.

“Exercise, sleep, eating healthy, and using your brain are things you can do every day to make yourself better.”

He’s especially focused on young men.

“Young men right now are in a really tough time. Shut up and listen to other opinions. Look at the other viewpoint.”

Stay open-minded. Challenge your thinking. Real strength is curiosity, not stubbornness.

The Stress Management Secret

Remember, this is coming from someone who performs brain surgery under pressure.

“There’s no race, there’s no rush, there’s no timeline. The only thing you’re racing towards is death.”

That’s not morbid. It’s freeing.
Most of what you stress about won’t matter long-term. Keep perspective.

Your Brain Health Action Plan

Immediate Changes

• Start reading real books

• Stabilize your blood sugar

• Try creatine

• Prioritize sleep

• Be honest about alcohol’s impact

Long-Term Habits

• Exercise regularly

• Stay curious about art, music, and ideas

• Build real relationships

• Manage stress with perspective

• Stay aligned with nature

The Bottom Line

Your brain health doesn’t require expensive supplements or complex hacks.
According to someone who operates on the brain every day, it’s about simple, timeless habits: stay curious, eat naturally, sleep well, move often, and keep perspective.

“If you’re using your brain, you’re using your brain. That’s a good thing.”

It really is that simple. And that powerful.

Want more practical advice for optimizing your health and performance in your twenties?
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