The End of Alzheimer's Quotes

“Probiotics and prebiotics should be included.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“you can get protein from food other than meat, such as beans, soy, eggs, and nuts. If you eat meat, try to get pastured chicken or grass-fed beef, because these preserve a good omega-3 (anti-inflammatory) to omega-6 (pro-inflammatory) ratio, thus reducing their inflammatory character. Eat small amounts (2 or 3 ounces—“condiment” size—a few nights per week). Similarly, eggs should be from chickens that are pastured, not factory-raised, because such eggs also preserve a healthy omega-3 to omega-6 ratio.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Meat is a condiment, not the main course. Men need about 50 to 70 grams of protein each day and women about 40 to 60 (as noted above, one gram of protein per kilogram of weight is plenty, and in fact, some like to reduce to 0.8 grams per kilogram).”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Include good fats in your diet, such as those from avocados, nuts, seeds, olive oil, and MCT oil.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“These detoxifying plants include cilantro, cruciferous vegetables (cauliflower, broccoli, various types of cabbage, kale, radishes, Brussels sprouts, turnips, watercress, kohlrabi, rutabaga, arugula, horseradish, maca, rapini, daikon, wasabi, bok choy), avocados, artichokes, beets, dandelions, garlic, ginger, grapefruit, lemons, olive oil, and seaweed.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Cyrex Array 3 can show if you have gluten sensitivity. When you look for gluten-free alternatives, just be careful not to choose any with rice flour or other high-glycemic-index ingredients. You don’t want to trade leaky gut for diabetes.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“gluten can damage the gut lining in most of us, leading to leaky gut and chronic inflammation, among other problems. As for dairy, many of us can “handle” the inflammation it causes (and, after all, what is better than pizza?).”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Avoid gluten and dairy as much as possible.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Eating fiber is a powerful way to reduce blood sugar—the carbohydrate absorption is curtailed and the optimal microbiome is supported.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Avoid tropical fruits because of their increased glycemic index.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Make foods with a glycemic index lower than 35 the bulk of your diet.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Ketoflex 12/3 helps you to prevent gut leak and optimize your microbiome. For most people, this means avoiding gluten, dairy, and other foods to which you are sensitive, and which may contribute to leaky gut and thus cause inflammation. Once your gut is healed, optimizing the microbiome means using probiotics and prebiotics.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“is best to break the fast with water (no ice) with some lemon, as a detoxifying drink. (Lemon helps detoxify by several different mechanisms, such as stimulating your liver and providing vitamin C.)”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“The 3 refers to 3 hours as a minimum time between the end of dinner and bedtime, so if, for example, you typically go to bed at eleven P.M., then you should finish your evening meal no later than eight and avoid snacks after then. That will keep your insulin level from spiking before bedtime, something that can contribute not only to insulin resistance but also to the inhibition of melatonin and growth hormone, which aid in sleep and immune function, as well as repair.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“The 12 refers to 12 hours between the end of dinner and the next day’s first meal or snack.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“One rule of thumb is to consume one gram of protein for each kilogram of your weight. For example, if you weigh 70 kilograms (154 pounds), you should consume about 70 grams of protein. For comparison, 3 ounces of fish include about 20 grams of protein. What happens if we eat more than one gram of protein for each kilogram of our body weight? Biochemically, there is some conversion to carbohydrates, and this may contribute to the very insulin resistance we are trying to reverse.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Since ketosis is a critical component of the overall program, it is helpful to purchase a ketone meter, which measures the ketone beta-hydroxybutyrate in your blood. The meters cost about $25 (see Appendix B) and can be purchased online.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Too much coconut oil too quickly may cause diarrhea, so it is best to start with a teaspoon and then work up to a tablespoon.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“When you shift from a predominantly carbohydrate-burning mode to a predominantly fat-burning one, you may have some carbohydrate craving or feel lethargic.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Consuming fats such as MCT oil (medium-chain triglyceride oil) or unsaturated fats such as olive oil or avocado or nuts also promote mild ketosis. This will switch your metabolism from carbohydrate-burning and insulin resistant, which promotes Alzheimer’s disease, to fat-burning and insulin sensitive, which helps prevent it. Remember: As metabolism goes, so goes cognition.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“To promote ketosis, you combine a low-carbohydrate diet (minimizing simple carbs such as sugars, bread, white potatoes, white rice, soft drinks, alcohol, candy, cakes, and processed foods), moderate exercise (at least 150 minutes per week of brisk walking or something more vigorous), and fasting for at least twelve hours between your last meal of the night and your first of the next morning”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“If your fasting insulin is over 4.5 milli-international units per liter, your hemoglobin A1c over 5.5 percent, or your fasting glucose over 93 milligrams per deciliter, you likely have insulin resistance, arguably the single most important metabolic contributor to Alzheimer’s disease development and progression.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Basically, the elements of the cognoscopy reveal which synapse-destroying processes might be at work in your brain, and which synapse-maintaining ones might not be firing on all cylinders, leading to the synapse loss that causes the loss of memory and cognitive abilities. This is in stark contrast to the laboratory tests now done for cognitive decline, none of which actually pinpoints its underlying cause or causes.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“had general anesthesia (and how many times). General anesthesia combines some toxicity of the anesthetics with what is often imperfect oxygenation, and this can affect brain function. have dental amalgams. These expose you to inorganic mercury. eat high-mercury fish. This exposes you to organic mercury. take certain medications (especially any with brain effects, such as benzodiazepines like Valium, antidepressants, blood pressure pills, statins, proton pump inhibitors, or antihistamines). used street drugs. drink alcohol (and how much). smoke cigarettes. practice good oral hygiene. Poor oral hygiene can contribute to inflammation. have surgical implants (artificial hips or breast implants, for instance). have liver, kidney, lung, or heart disease. snore.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“In 2016 Neurotrack released the Imprint Cognitive Assessment Test, a five-minute web-based visual cognitive assessment that, by tracking eye movements, detects which objects and other stimuli people recognize as novel. It thus detects impairment of the hippocampus and nearby structures, identifying people who have dysfunction of this region and may be manifesting the pathophysiology of Alzheimer’s disease. GOAL:”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“At several hundred dollars instead of a few thousand, retinal imaging is much less expensive than amyloid PET scans of the brain. It also identifies much smaller plaques, which may be more accurate sentinels of treatment effects, and also has the potential to reveal whether the amyloid affects the retina’s blood vessels (and by extension, likely the brain’s as well) in addition to the neurons and synapses themselves. This”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“The back of the eye, or retina, is an extension of the brain and therefore reflects what is ongoing in there. That makes evaluating the retina for amyloid plaques a highly promising approach.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“GOAL: Knowing your ApoE status. OPTIONAL TARGET: Knowing your status on all SNPs related to neurodegeneration, such as APP, PS1, PS2, CD33, TREM2, CR1, and NLRP1.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“GOAL: BMI (body mass index) = 18–25; waistline < 35 inches (women) or < 40 inches (men).”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

“Another good indicator of metabolic status is your waistline: it should be less than 35 inches for females or 40 inches for males.”
― Dale Bredesen, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline