EP 19: The 6 Pillars of Brain Health That Are Helping People Reverse Alzheimer’s

Marie Grace Berg on March 10, 2025

“The brain is more resilient than you think. When given the right tools, it can heal.”– Dr. Dale Bredesen

Imagine watching a loved one slowly lose themselves—forgetting names, places, and eventually the people they love most. For years, Alzheimer’s has been seen as an unstoppable disease, a thief of memories and independence. But what if it didn’t have to be? What if there was a way to reverse cognitive decline?

Groundbreaking research by Dr. Dale Bredesen is changing how we think about brain health. His revolutionary ReCODE protocol has helped hundreds of people not just stop Alzheimer’s in its tracks but actually reverse its symptoms. Today, we’re diving into the science no one is talking about and how you can protect your brain and the people you love.

What Is Alzheimer’s? (And Why Is It So Scary?)

Alzheimer’s is often called “the silent thief of memories.” It’s the most common form of dementia, affecting over 6 million people in the U.S. It often begins with small signs—forgetting names or losing track of conversations—but it doesn’t stop there. Over time, it can take away a person’s ability to think, speak, and even perform basic tasks like eating or getting dressed.

Doctors have spent decades focusing on one cause of Alzheimer’s: sticky plaques in the brain called amyloid. These plaques build up between brain cells, damaging the connections that allow us to think and remember. But here’s the problem: treatments targeting amyloid have failed 99.6% of the time.

So, what’s the real cause of Alzheimer’s? Dr. Bredesen believes it’s not just one thing but a combination of factors—36, to be exact.

Why Does Alzheimer’s Happen?

Think of your brain like a roof with 36 holes. If you only patch one hole, the roof will still leak. Alzheimer’s works the same way. It’s not caused by one single problem—it’s caused by a combination of issues that damage the brain over time.

The 3 Big Categories That Damage Your Brain:

  1. Inflammation
    • Inflammation is like a fire in your brain, often triggered by poor diet, chronic stress, or infections. This “fire” damages brain cells and makes it hard for your brain to heal.
  2. Nutrient Deficiencies
    • Your brain needs nutrients to function properly. Without enough vitamin D, B12, omega-3s, or zinc, your brain can’t stay healthy.
  3. Toxins
    • Exposure to heavy metals, mold, or harmful chemicals can poison your brain over time, causing memory problems and cognitive decline.

Here’s something surprising: Alzheimer’s is sometimes called “Type 3 Diabetes” because high blood sugar and insulin resistance—common in diabetes—can starve your brain of energy.

Can Alzheimer’s Be Reversed?

Yes, it can. And the science is giving families hope.

Take Kristin’s story. Kristin was in her 60s when she started forgetting phone numbers and getting lost while driving. She had watched her mother suffer from Alzheimer’s and thought she was doomed to the same fate. But after starting Dr. Bredesen’s ReCODE protocol, Kristin’s memory began to improve. Within a year, she was back at work and feeling like herself again.

Kristin isn’t alone. Dr. Bredesen’s ReCODE protocol has helped hundreds of people reverse cognitive decline by addressing the 36 factors that contribute to Alzheimer’s. It’s not a one-size-fits-all solution—it’s a personalized plan that gives your brain the tools it needs to heal.

The 6 Pillars of Reversing Alzheimer’s

Dr. Bredesen’s ReCODE protocol focuses on six key areas to protect and heal your brain.

1. Brain-Healthy Diet (Ketoflex 12/3)

  • Eat plenty of healthy fats like avocados, nuts, and olive oil.
  • Avoid sugar, processed foods, and refined carbs. These can increase inflammation and damage your brain.
  • Try fasting for 12 to 16 hours overnight. This gives your brain time to detox and repair.

2. Exercise

  • Move your body for at least 30 minutes a day. Walking, yoga, or even dancing can improve blood flow to your brain.
  • Exercise also releases a molecule called BDNF, which helps protect and grow brain cells.

3. Sleep

  • Aim for 7 to 8 hours of quality sleep each night.
  • During deep sleep, your brain clears out toxins that build up during the day.

4. Stress Management

  • Chronic stress releases cortisol, a hormone that can damage your brain over time.
  • Practice meditation, deep breathing, or yoga to lower stress. Even laughing can help!

5. Toxin Removal

  • Get rid of mold and avoid heavy metals like mercury.
  • Use air filters and eat organic foods to reduce exposure to harmful chemicals.

6. Key Nutrients

  • Make sure your diet includes essential nutrients like vitamin D, B12, omega-3s, and zinc. These are the “fuel” your brain needs to stay sharp.

Early Warning Signs of Alzheimer’s

Alzheimer’s often starts with small changes. Here are 5 early warning signs to watch for:

  1. Forgetting names, dates, or recent events.
  2. Struggling to find the right words.
  3. Getting lost in familiar places.
  4. Feeling mentally foggy or fatigued.
  5. Trouble focusing, planning, or solving problems.

These aren’t just “senior moments.” Catching these signs early can make a huge difference.

How to Get Started

If you’re worried about memory loss—whether it’s for yourself or someone you love—here’s what you can do:

  1. Schedule a “Cognoscopy”
    • This is a full evaluation of your brain health, including blood tests to check for inflammation, toxins, and nutrient levels.
  2. Start the Ketoflex 12/3 Diet
    • Begin with small changes, like replacing sugary snacks with nuts or adding more leafy greens to your meals.
  3. Move More
    • Even a 20-minute walk can make a difference.
  4. Optimize Sleep
    • Set a regular bedtime and avoid screens 1 to 2 hours before bed.
  5. Manage Stress
    • Try 5 minutes of guided meditation or deep breathing each day.
  6. Consult a Specialist
    • Work with a functional medicine doctor to create a personalized plan.

Real Stories of Hope

Kristin isn’t the only success story. Here are two more:

  • Dr. Laura’s Journey: A doctor in her 50s began forgetting patient names and losing focus at work. After following the ReCODE protocol, her memory and energy returned, and she’s now using the same approach to help her patients.
  • Eleanor’s Triumph: Eleanor, in her 40s, struggled with memory lapses and word-finding issues. Within months of starting the protocol, she felt sharp again and even regained her ability to speak multiple languages.

These stories prove that Alzheimer’s doesn’t have to be the end of the road.

Your Brain Can Heal—But You Need to Take Action

Alzheimer’s is no longer a hopeless diagnosis. The science is clear: with the right tools, your brain can heal. By addressing the root causes of cognitive decline, you can protect your memories and even reverse early symptoms.

Don’t wait. Start your journey to better brain health today. Share this post with someone you love, and let’s spread the hope that Alzheimer’s can be reversed.

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