The End of Alzheimer’s Program, by Dr. Dale Bredesen. Moving into Brain Health: Optimizing Performance and Preventing Decline.

I am reading the book, The End of Alzheimer’s Program by Dr. Dale Bredesen, and I cannot recommend it highly enough! This book is for anyone who wants to create a more powerful brain and vibrant health.

What power lies within these pages to elevate brain health and function.

Alzheimer’s is now the third leading cause of death, and no single drug will ever be able to treat it, as it is multifactorial in origin. Dr Dale Bredesen describes five main categories of causes;

  1. Inflammation
  2. Nutrient deficits
  3. Toxin exposure
  4. Lack of blood flow
  5. Trauma

The key to prevention (yes, prevention!) and reversal lies in a multifaceted approach, including;

  1. Nutrition
  2. Movement
  3. Sleep quality and oxygenation during sleep
  4. Stress resilience
  5. Toxin removal

These are the factors outlined in the Four Pillars of Health. They are elemental to all aspects of health, and the prevention of metabolic diseases which have become pandemic in modern society: from Alzheimer’s to cardiovascular disease, diabetes, cancer, and obesity.

By following Dr. Bredesen’s RECODE protocol (outlined in this book), not only will one increase cognition, mental clarity, focus, and well being, but also take active steps in preventing and reversing almost all modern chronic diseases.

Alzheimer’s, like most chronic diseases, is multifactorial in origin. There is no single cause, but a constellation of causes (or “dimentogens” as Bredesen calls them) that must be addressed to reverse cognitive decline, and prevent it.

As with all chronic diseases, we optimize by removing the bad stuff (toxins) and adding more of the good stuff (nutrients).

In brief here are a few examples;

Toxins to remove;

*Sugars; over time these lead to insulin resistance and inflammation in the brain, just as they do in the body. Bredesen advocates for a low glycemic, fat based diet, and ketosis as appropriate for each person.

*Drugs and alcohol.

*Inflammation; common sources are excess sugars/carbs, industrially processed vegetable/seed oils, high stress, sedentary life, leaky gut.

*Environmental Toxins; Air pollution, smoking, chemical products, metals (especially mercury, aluminum), plastics.

*Infections; Including those that produce no obvious symptoms (subclinical); herpes simplex virus, candida, borrelia, P gingivalis, etc.

Nutrients to add;

*Oxygen! Many people have sleep apnea or other conditions that may be robbing the brain of essential oxygen every night. Most people have no overt symptoms and are not aware of being oxygen deprived. Training oneself to breathe through the nose (via mouth taping) will elevate delivery of oxygen to the brain.

*Blood flow and BDNF (brain derived neurotrophic factor) Exercise! Daily. At least 30-60 mins of brisk walking or its equivalent. Adding resistance and complex motor skills, such as dancing, martial arts or pilates, earns bonus points for cognitive stimulation.

*Hormones; Estrogen, progesterone, testosterone. These are crucial for healthy nervous system function and the regulation of neurotransmitters (chemical messengers between nerve cells).

*Ketones and Fats; these provide clean burning fuel which the brain thrives on, and reduce the free radicals produced in fueling with sugars/carbs. Eating healthy fats and intermittent fasting (to produce ketones) can help fuel the brain and body with clean fuel. Exogenous ketone supplementation may be appropriate on an individual basis. Dr. Bredesen created the Ketoflex diet, including a minimum 12 hour fast each day, and 3 hour fast before bed time. This enhances fat metabolism, ketone production, autophagy (clearing of decaying/damaged cells), cellular repair, and levels of the growth factors such as testosterone and Growth Hormone (GH).

*Hydration and Electrolytes; Hydration with 1/2 one’s body weight in ounces per day, and more if exercising or in hot conditions. Include Sodium, Potassium, Magnesium, Calcium. These are essential to electrical conductivity through nerve cells, as well as all cellular processes in the body and regulation of blood volume.

*Food Based and Supplemental Nutrients; omega 3 fatty acids EPA and DHA (fish roe, wild caught salmon, sardines, anchovies, herring), magnesium (bisglycinate, threonate, malate), phosphatidylserine (meat, fish), choline (eggs, liver, sardines), anthocyanins and flavinoids/ols (berries), glutamine, iron, zinc, Vitamins D, A, E, K2, B vitamins; fiber from vegetables (for detoxification and for growth of a healthy microbiome), probiotics, creatine.

Dr. Bredesen recommends getting a “cognoscopy” or evaluation of cognition for everyone 45 years and older. One can access a cognitive assessment test on his site, Apollo Health, and by taking the online MOCA test.

Alzheimer’s is the end stage expression of a process that starts decades earlier.
The key is early detection, prevention and/or reversal.
Dr. Bredesen tells the stories of many extraordinary people reversing cognitive decline and returning to vibrant, productive lives through his protocol.

Committing to the Four Pillars of Health protocol is an excellent foundation for promoting healthy brain and nervous system function. These pillars include Intelligent Movement, Nourishing Food, Quality Rest, and Positive/Stress Resilient Mindset.

The power to create vibrant health lies within.

Replace fear with knowledge, power and action.

Bredesen is a beacon of light. Read this book to empower yourself, and please share the information forward.

Thank you for reading.

Best to all,


Disclaimer; Coaching services and information on this site include education, guidance and tips on primal living and generally healthy movement.  I am not a medical doctor and services are not intended to be medical advice or a substitute for a diagnosis, treatment, or prescription that a physician, licensed dietitian, physical therapist or health care professional might recommend.

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