When it comes to Alzheimer’s disease, the choices you make today may influence your cognitive health in the years ahead. Lifestyle strategies such as how you eat, move, connect, and care for your mind can play a powerful role in supporting long-term brain function. While there’s no cure for Alzheimer’s, emerging research and functional medicine approaches offer hopeful ways to promote resilience and delay cognitive decline.
So, what steps can you take? Let’s explore science-backed strategies to help protect your brain and enhance your quality of life.
Alzheimer’s disease goes beyond memory loss — it disrupts communication, behavior, and independence. As it progresses, individuals may experience confusion, emotional shifts, and changes in personality that can be heartbreaking for loved ones.
For caregivers, watching these changes unfold can be emotionally draining, especially as roles in the relationship reverse. Education, support networks, and proactive planning can help families better navigate the challenges ahead.
One approach gaining traction is Dr. Dale Bredesen’s ReCODE and PreCODE protocols, which focus on identifying and addressing the root causes of cognitive decline through a personalized, holistic approach. These protocols often include the KetoFlex 12/3 diet, a plant-rich, high-fat, low-carb plan designed to reduce inflammation and optimize brain function. The “12/3” refers to a daily 12-hour fasting window, with at least 3 hours between dinner and bedtime — supporting metabolic and cognitive health. Dr. Dale Bredesen's book “The End Of Alzheimer’s” can be found here.
Understanding the stages of Alzheimer’s, combined with protocols like Bredesen’s, can lead to more compassionate care, better-informed decisions, and even strategies to slow or prevent further decline.
Targeted Nutrition for Cognitive Optimization: The Bredesen Protocol Approach
What you eat plays a powerful role in brain health. Dr. Dale Bredesen’s ReCODE (for cognitive decline) and PreCODE (for prevention) protocols emphasize lifestyle-driven strategies to support brain function — with nutrition as a cornerstone.
A key element is the KetoFlex 12/3 diet: a plant-rich, high-fat, low-carb approach designed to reduce insulin resistance, inflammation, and cognitive risk. The “12/3” refers to a daily 12-hour fasting window and avoiding food for at least 3 hours before bedtime, promoting autophagy and mitochondrial support.
This approach works synergistically with brain-supportive nutrients like:
To personalize cognitive care, many practitioners — including those following Dr. Bredesen’s ReCODE/PreCODE protocols — recommend advanced lab testing. These may include:
Whether you’re aiming to prevent cognitive decline or support brain function now, dietary frameworks like KetoFlex 12/3, the MIND diet, or the Mediterranean diet offer science-backed paths toward healthier aging. Combining movement, mental stimulation, social interaction, and functional lab insights creates a comprehensive strategy for maintaining long-term brain health.
Staying physically active benefits more than your muscles and heart; it’s also one of the best things you can do for your brain. Exercise increases blood flow, supports neuroplasticity (the brain’s ability to adapt), and may help reduce inflammation.
Even daily movement like gardening, stretching, or walking your dog can make a difference when done consistently.
Your brain needs exercise, too. Cognitive stimulation helps preserve mental agility and may delay the progression of memory loss.
Equally important is social interaction. Regular conversations, group activities, and meaningful relationships help support emotional wellness and reduce isolation, both key factors in protecting cognitive function.
No one should navigate cognitive decline alone. A strong support network can provide emotional strength, accountability, and shared knowledge. Whether you’re caring for someone with Alzheimer’s or taking preventive steps yourself, the community makes a difference.
Consider:
Relationships rooted in trust and empathy foster a sense of purpose, which itself supports brain health and emotional resilience.
While we can’t control every aspect of aging or genetics, early and consistent intervention may delay cognitive decline or lessen its impact. Prevention-focused strategies are most effective when started before symptoms appear or in the very early stages of memory loss.
Here are 3 key pillars of proactive brain care:
By taking action now, you're not just protecting your memory, you're enhancing your overall well-being.
At 417 Integrative Medicine, we believe in a proactive, personalized approach to brain health. Whether you're aiming to reduce your risk of Alzheimer’s, manage early cognitive changes, or support a loved one, our team is here to help. We offer functional nutrition strategies designed to support cognitive function, lifestyle plans tailored to your unique health profile, and comprehensive root-cause evaluations using integrative lab testing. You’ll also have access to ongoing coaching and community resources that provide long-term support. Let’s build a plan that protects your brain and empowers your future. Schedule your consultation today at 417 Integrative Medicine.
