In an exclusive interview Friday on The Michael Patrick Leahy Show, Dr. Omar Hamada shared a compelling perspective on longevity that goes beyond diet and exercise and focuses on improving how the brain performs in real time.
“This is really incredible stuff,” Hamada said as he introduced his philosophy. “When we look at health, most people just consider physical health, but there’s actually a triad of health.”
According to Hamada, health is built on three interconnected components: physical, emotional/spiritual, and brain health.
“Physical health is just one third of it,” he explained. “There’s also emotional and spiritual health. If you’re depressed and suicidal, what good is it if you can run a hundred miles?”
He emphasized that relationships and emotional well-being play a central role, but drew a clear distinction when it comes to brain health.
“A lot of people say mental health… but most mental health as we term it is really heart health – not the physical heart, but the emotional heart,” he said. “Brain health is different.”
Hamada defines brain health through a three-part system: memory, reflex speed, and critical thinking ability.
“The triad there are short and long-term memories…brain reflex speeds…and the ability to critically think,” he said.
Among these, brain reflex speed, which is how quickly the brain reacts to stimuli, emerged as a key indicator of cognitive vitality.
“In other words, how quickly can the brain react to stimuli?” Hamada explained, noting that even milliseconds can make a difference. “A good response would be around 200 milliseconds…a bad response, 0.8 seconds.”
To assess these metrics, Hamada said he uses EEG-based brain mapping technology. The process involves wearing a lightweight EEG device and responding to visual cues on a screen.
“We map the brain and we use different inputs to measure reflex speeds, visual cortex, critical analysis… memory through different types of testing,” he said. “We get a baseline to figure out where we’re at.”
Contrary to the common belief that cognitive decline is inevitable, Hamada stressed that the brain is adaptable.
“We used to think…the brain status is just fixed and it’s gonna degenerate,” he said. “But the brain is able to reform, it’s able to lay new messaging signals and nerve fibers.”
“We are all building brain pathways all the time,” Hamada added. “The problem is, are they becoming atrophic…or are they new connections?”
When it comes to actions individuals can take to sharpen their brain performance, Hamada pointed first to physical exercise, especially cardiovascular training. He recommends a specific training method based on heart rate zones.
“Once or twice a week… get up to zone five for 30 seconds or 60 seconds and then come off of it and rest… do that process for about 10 minutes,” he said.
Zone five refers to near-maximum heart rate intensity. This type of interval training, he said, can significantly boost brain performance.
Hamada also challenged the idea that simple mental exercises like puzzles are enough.
“A lot of doctors say you need to do crossword puzzles and Sudoku… that’s partially true, but the brain needs more than that. The brain needs things mixed up,” he said.
He warned against passive routines that can accelerate decline.
“Going home, sitting in your chair, eating Cheetos and watching game shows… there’s not a lot of new brain activity,” he noted.
Ultimately, Hamada’s approach reframes aging as something that can be actively managed and not just endured.
“If your brain’s going downhill… that’s wrong,” he stressed. “You can build new brain pathways.”
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Kaitlin Housler is a reporter at The Tennessee Star and The Star News Network. Follow Kaitlin on X / Twitter.
