Notes for the First Class: Overview of the Building a Better Brain Program

Rotating weekly Classes

1. Introduction to Preventing and Reversing Cognitive Decline. 

2. Diet for the mind . Good and Bad fats. Time restrictive feedings . Supplements .

3. Exercise: Aerobic and Strengthening, Brain train exercises: Memory and Focus.

4. Fixing deficiencies: Genetics and Lab testing. Optimize Thyroid and  Insulin .  Vitamins and minerals. Time Restrictive feeding. 

5. Adequate Sleep, sunlight: Not a pill a program. 

6.  Removing toxins:. Reduce toxins in water, air and food.  Chronic infection (herpes, Lyme, gingivitis etc .

7. Calming the Mind: Stress reduction, positive outlook, community,  and gratitude.

• The number of people with Alzheimer's in the United States is projected to triple by 2050, from 4.7 million in 2010 to 13.8 million.

• Recent studies suggest that we have more control over our cognitive health than we might think, but it takes effort.

• The best time to focus on brain health is long before symptoms occur, ideally by midlife or even earlier. However, it's never too late to start.

The number of people with Alzheimer's in USA may triple by 2050, from 4.7 million in 2010 to 13.8 million by 2050, a new study shows.

Basics of the Program:

• Healthy Diet: Focus on vegetables, berries, and nutrient-dense foods. Minimize sugary and processed foods and add supplements if needed.

• Exercise: Include both aerobic and strength training exercises.

• Brain Training Exercises: Engage in activities that improve memory and focus.

• Addressing Deficiencies: Get your labs checked and personalize your program to optimize thyroid, insulin, vitamins, and minerals.

• Adequate Sleep: Prioritize good sleep hygiene and avoid relying on sleep aids.

• Removing Toxins: Address chronic infections and reduce exposure to toxins in water, air, and food.

• Calming the Mind: Practice stress reduction techniques, cultivate a positive outlook, build community, express gratitude, and find ways to laugh.

Symptoms of Dementia:

• Memory loss and confusion are the main symptoms.

• Cognitive decline, difficulty thinking and understanding, and confusion in the evening hours are common.

• Behavioral changes such as aggression, agitation, irritability, personality changes, restlessness, and wandering can occur.

• Mood changes like anger, apathy, loneliness, and mood swings are possible.

• Psychological symptoms such as depression, hallucinations, and paranoia may appear.

Types of Dementia:

• Alzheimer's disease: The most common form, accounting for about 70% of cases. It is characterized by amyloid plaques and tau tangles in the brain.

• Vascular dementia: Caused by impaired blood flow to the brain, accounting for about 10% of cases.

• Lewy body dementia: Characterized by deposits of a protein called alpha-synuclein in the brain, accounting for about 7% of cases.

• Frontotemporal dementia: Affects language and behavior, accounting for about 1.2% of cases.

• Parkinson's disease dementia: About 50-80% of people with Parkinson's disease eventually develop dementia.

Cerebral Small Vessel Disease (SVD):

• A common finding on MRI scans in people over 60, often appearing as white matter disease.

• May contribute to or worsen other types of dementia.

Alzheimer's Disease:

• A progressive disease that destroys memory and other mental functions.

• Characterized by inflammation, tau tangles, and amyloid plaques in the brain.

Amyloid Plaques:

• Deposits of a protein called amyloid-beta in the brain, contributing to neurodegeneration.

Soluble vs. Insoluble Amyloid:

• Insoluble amyloid is the harmful form, while soluble amyloid can be cleared from the brain..

Understanding Inflammation:

The body's natural response to injury or infection, but chronic inflammation can damage brain cells. Certain foods, deficiencies, and stress can trigger this harmful process.

The Importance of Sleep:

Deep sleep plays a crucial role in clearing harmful toxins from the brain, including amyloid beta, a hallmark of Alzheimer's disease. Lack of sleep can significantly increase these toxins.

The APOE4 Gene and Its Role:

People with the APOE4 gene variant have a higher risk of developing Alzheimer's due to its reduced ability to clear amyloid beta. However, having this gene variant is only one risk factor and programs like this one have been shown to prevent dementia in many with this gene.

Types of Inflammation and Their Causes:

• Nonspecific immune response: Immediate defense against external threats. Examples include white blood cells and digestive chemicals.

• Specific immune response: Targets specific antigens through antibodies produced by specialized white blood cells.

Causes of Nonspecific Inflammation:

• Excess inflammatory foods: Beef, pork, refined vegetable oils, sugar, and white flour.

• Deficiencies in certain vitamins: B12, D, and some other B vitamins.

• Deficiencies in Omega-3 oils: Found in flax oil, walnuts, and cold-water fish.

Causes of Specific Inflammation:

• Chronic infections: Herpes simplex, Lyme disease, etc.

• Toxins: Mold, bacteria, heavy metals, pesticides, etc.

• Food proteins: Leaky gut syndrome can allow undigested food proteins to enter the bloodstream, triggering inflammation.

Caused by exposure to various toxins:

• Heavy metals

• Pesticides

• Polycyclic aromatic hydrocarbons (PAHs)

• Biotoxins from mold, fungi, and bacteria

Reducing Exposure to Toxins:

• Spend time outdoors in clean air.

• Clean household items with non-toxic products.

• Eat an organic diet to minimize pesticide exposure.

• Use glass or ceramic-lined cookware.

• Avoid moldy environments.

Protecting Your Brain Health:

• Diet: Adopt a MIND diet for brain health and dementia prevention.

• Obesity: Reduce BMI to 25-30 to significantly decrease risk.

• Hypertension: Normalize blood pressure for a 15% risk reduction.

• Exercise: Regular physical activity stimulates BDNF (brain-derived neurotrophic factor), promoting brain health.

• Deep Sleep: Prioritize quality sleep to enhance brain detoxification.

• Stress Management: Find ways to manage stress and reduce cortisol levels.

• Brain Training: Engage in mentally stimulating activities to sharpen cognitive abilities.

• Testing and Evaluation: Regularly monitor lab values and consider genetic testing.

Building Better habits for a Better Brain

Week 1. Reduce sitting time by increasing outdoor time - Plant something, improve your yard, walk at the beach etc..  Create an exercise time in your daily routine before 6 PM