Notes on Alzheimer’s, dementia and other neurodegenerative diseases: Diet & Lifestyle Strategies

The bulk of the information on this page is from Lee Euler of Awakening From Alzheimer’s, via email. If the item doesn’t list a different source, it is from Lee.

I’ve reorganized this list into categories; this posting is: 1. Diet & Lifestyle;  See also: 2. Foods and Supplements; 3. Symptoms & Causes; 4. Testing & Treatment; 5. Related Diseases/Disorders. 6. Notes on Natural Health Topics Menu

See also my notes from “Brain Breakthroughs Masterclass” with Drs. Dean & Ayesha Sherzai and OceanRobbins that I viewed on Oct 22, 2021 (my notes are not yet copied to Cat’s Kitchen).

Diet & Lifestyle Strategies

Brain support: 7 Proven Ways to Keep Your Brain Young

The following is from Green Med Info (20a), unless a different reference number is indicated. For much more information on healthy brain aging visit GreenMedInfo page on the aging brain (20b), and other natural ways to keep your brain young (20c), which include, but are not limited to: coconut oil (20d), ginger (20e), saffron (20f), and also B-vitamins (no reference provided).

  1. Bacopa monnieri (L.), common name “water hyssop,” is a traditional herb used for centuries in Ayurvedic medicine.  It is prescribed as a memory and learning enhancer, a sedative, and anti-epileptic.  In Australia, it is a popular memory aid for people over 60 years old. It is believed to work by reducing anxiety. (6k, 21)
  2. Ginkgo biloba acts as a free radical scavenger, protecting neurons from oxidation.  It also improves microcirculation in the brain and reduces platelet aggregation.
  3. Tea, wine & chocolate – all flavonoid-rich foods may help with better thinking skills.
  4. Antioxidants in fruits & veggies decelerate brain-aging: Eating more high-antioxidant foods such as berries, Concord grapes, and walnuts may enhance cognitive and motor function in older people.
  5. Intermittent fasting regenerates nervous system: Overeating is a risk factor for many age-related diseases including cognitive impairment. Experimental models of Alzheimer’s disease, Parkinson’s disease, Huntington’s disease and stroke show that dietary restriction (reduced calorie intake) can beef up the resistance of neurons in the brain to dysfunction and death.
  6. Sleep cleans out brain toxins: A University of Oregon study shows middle-aged or older people who get six to nine hours of sleep a night think better than those sleeping either fewer or more hours.
  7. Curcumin (and curry) clears out no-longer-needed amyloid plaques: One way it works is by boosting the work of macrophages.  These cells in the immune system help the body fight foreign proteins.
  8. Lecithin (such as from soy or sunflower seeds) is rich in phosphatidylserine, which:
    1. “is an excelled anti-oxidant which means it can reduce inflammation, including that in the brain that would otherwise lead to cognitive decline. It protects brain cells against destruction, and speed-up the regeneration process;” (38)
    2. can help with symptoms of Alzheimers by increasing “levels of brain chemicals involved with memory and improve brain cell communication,” and can also help with “depression,” and “age-related cognitive decline.” (35G)
    3. is a component of a Green Valley supplement for brain health, along with lion’s mane mushroom and mulberry fruit (see (3I) for Lee Euler’s sales pitch). But I prefer to take a whole-food supplement form of sunflower seeds, such as fish (e.g, mackerel, cod, tuna), chicken heart and liver, white beans, meat, and barley, in addition to soy or sunflower lecithin. (39A and B)

Diet and Smoothie Recipes to Protect against Dementia/Alzheimer’s

See I’ve also saved the pdf: HEALTH-NUTRITION > BRAIN / BrainHealthSmoothie-99Recipes.  This e-book is by Jonathan Bailor, and includes a dietary introduction.

Dietary & Lifestyle Risks for Alzheimer’s

From Mercola (

Three dietary components shown to promote dementia and Alzheimer’s disease are:

  • Trans fat: “Research published in the October 2019 issue of Neurology [The Lancet Neurology September 1, 2011; 10(9): 819-828] found a strong link between trans fat consumption and incidence of dementia and its various subtypes, including Alzheimer’s disease.” People with high levels of trans fats have at least a 52% higher risk of developing Alzheimer’s or other forms of dementia.
  • Processed fructose and sugars; and
  • Grains [especially those that have not been sprouted or fermented].

Mercola lists:

  • Eat real food, ideally organic;
  • Replace refined carbs with healthy fats;
  • Intermittent fasting: Time-restricted eating in a six- to eight-hour window;
  • Keep your fasting insulin levels below 3;
  • Optimize your omega-3 level;
  • Optimize your vitamin D level;
  • Optimize your magnesium levels;
  • Consume foods/supplements rich in vitamin B12;
  • Eat plenty of nitrate-rich foods, such as beets;
  • Optimize your gut flora (avoid processed foods, antibiotics and antibacterial products, fluoridated and chlorinated water, and be sure to eat traditionally fermented and cultured foods, along with a high-quality probiotic if needed).

Lifestyle factors:Up to half of all Alzheimer’s cases could also be prevented by addressing other modifiable lifestyle contributors such as physical inactivity, depression, smoking, high blood pressure, midlife obesity and diabetes.” See also Lifestyle Factors, below.

Processed Meat

From a Brian Vaszily email (01/21/21, 9:42 AM):  Eating Processed Meat Linked to 44% Increased Risk of Developing Dementia

Processed meat includes: bacon, hot dogs, ham, beef jerky, sausages, and deli meats.

“In research published recently in the American Journal of Clinical Nutrition, scientists from the University of Leeds in England studied data from nearly 500,000 people.

They discovered that consuming 25g (or about 1 ounce) of processed meat per day is linked to a 44% increased risk of developing dementia.

That’s around 3 slices of bacon, for example.”

High-Carb, Low Fat diet

This is one to avoid.

It made a big splash in the late 1960s and into the 1970s, because people thought any fats you ate went to storage in fat cells, making you gain weight. Instead, filling up on carbs gave you more energy and kept you trim.

A high-carb, low-fat diet was supported by flawed research several decades ago, in part to support the growing industry of growing soy, canola and corn for cooking oil. And it is still recommended by some practitioners, especially if it’s vegetarian or vegan.

However (my comments):

  • Not all carbs are bad. Choose those high in fiber rather than starch. for example, winter squash, yams or sweet potatoes, turnips, and bread made with sprouted whole-grain flour.
  • I believe that a properly-followed ketogenic diet, is more effective, not only for weight loss and greater energy, but also for the brain (see below).

High-Fat, Low Carb, Moderate Protein Diet (Ketogenic diet)

See also Mercola (19d) for a beginners guide to a ketogenic diet.

Current science supports this option; Functional Medicine practitioners generally recommend a ketogenic-based diet, which is high fat, moderate protein and low carb. They also recommend that once your body retains a state of ketosis (when the cells’ mitochondria – their batteries – prefer to burn fats instead of sugars from carbs), to do a cyclic keto diet. This involved 4 – 5 days of keto and 3 – 2 days of quality high-carb (not processed foods). Suggested high carbs include winter squash, sweet potatoes, yams, and sprouted or fermented grain-based breads.

My personal preference is a cyclic keto plan along with intermittent fasting (12-14 hours of fasting every day; for example, fast between 7 PM and 9 AM the next day).

From another Mercola article, May 3, 2018: “Lifestyle factors linked to Alzheimer’s” (5h); reasons to consider a ketogenic diet:

  • “While half of all people are affected by Alzheimer’s by age 85, there are many controllable lifestyle factors that can help you reduce your risk of becoming a statistic of this mind-robbing disease. It’s not a surprise that a breakthrough protocol called ReCODE makes use of nutritional ketosis, validating my belief that restoring mitochondrial function is a cornerstone of successful Alzheimer’s treatment
  • If you’re still waiting for a good reason to consider a ketogenic diet, reduce your carb and sugar intake, get more exercise and quality sleep, and optimize your omega-3s, those lifestyle changes are well worth the effort because they can help lower your risk of Alzheimer’s.”

Fuel for the Brain: glucose, glycogen and ketone bodies

It was once believed that the brain and other neural tissue could only burn glucose for fuel, but it turns out it can also burn glycogen and ketone bodies: “What’s fuel for the body is fuel for the brain.” (23). But what are these different fuels?

  • Glucose is a simple sugar that provides fuel for the body’s cells. It was long believed that the brain could only burn glucose, and many docs still believe this. But science has plenty of evidence otherwise.
  • Glycogen is a form of energy storage in animals, fungi and bacteria (22a). It is a multi-branched polysaccharide (a polysaccharide is a chain of two or more sugars) made up of glucose molecules, with many branches, around a protein (glycogenin) at the center. It can be broken down into individual molecules of glucose, when the body needs more fuel.
  • Ketone bodies are produced in the liver by the metabolism of fatty acids, and used by the body’s cells for fuel when there is not enough insulin in the blood (to allow glucose into the cells), such as during periods of low food intake (24). Ketone bodies are the basis of the ketogenic diet, during which the body gets most of its fuel from fats, while consumption of sugars (glucose) is limited.

See High fat, Low carb (Ketogenic Diet) above, for more.

Metabolically Active Tissue (MAT), and Fat Burning Body Type

This is a body-type quiz followed by a long video sales pitch to buy Dr Jonny Bowden’s program. To take the quiz and hear the sales pitch, go to (25). Note, you cannot stop the video without closing the window, but you can shut off the sound.

I saved transcript (total of 6 pdf files) in AWAKENINGfmALZHEIMERS > PODCASTS & OTHER / METABOLIC FACTOR folder; the following are the file names, but I have not imported them to this blog.

    • MetabolicFactor-MAT-DrJBowden-tscript-p1.pdf
    • MetabolicFactor-MAT-DrJBowden-tscript-p2.pdf
    • MetabolicFactor-MAT-DrJBowden-tscript-p3.pdf
    • MetabolicFactor-MAT-DrJBowden-tscript-p4.pdf
    • MetabolicFactor-MAT-DrJBowden-Refs.pdf
    • MetabolicFactor-MAT-DrJBowden-FrqAskedQs.pdf

Per the quiz, I’m a Fat Burning Type-2, and produce too much insulin (not a surprise), which means I store fat (from carbs). Solution: optimize the “youth hormone” (see 3rd bullet below). Here are his recommendations for my type:

  • Avoid 3 food categories; better options are also suggested:
    1. Common cooking oils like soybean, corn, canola and sunflower oil – too much omega-6 fats. Instead, use true olive oil at moderate heat and coconut oil at higher heat.
    2. Natural sweeteners, especially those with higher % of fructose (like HFCS) and agave nectar (92% fructose). Instead use stevia [dried herb is best; second best is stevia extract powder]. Stevia even helps stabilize insulin and blood sugar.
    3. AGEs (Advanced Glycation End-products) from charred foods, etc.. Instead, use real butter or coconut oil with meats [not sure what he means by this].
  • Youth hormone: feeds MAT and starves Fat cells: IGF1 hormone: Insulin-like Growth Hormone. Eat right combos of foods at the right times to boost the levels. See my personalized diet plan, which includes good grains/carbs, for example, at the right time (to be disclosed if I buy his book package: The Metabolic Factor Program, a 22-day Guide, a book by Jonny Bowden, PhD.)
  • Optimizers:
    1. Treats;
    2. Movements (NOTE: If not exercising now, don’t do it during first 22 days of the program);
    3. Sleeping technique;
    4. Stress relief – cortisol destroyer;
    5. Detox technique. Details not revealed unless I buy his book package.

9 Nutrients for Better Brain Health

(from Mercola (5i)) These nutrients are available in foods and supplements; I strive to get them from both sources. move to supplements?

  1. DHAa Marine-based Omega-3, available from fish, fish oil and cod liver oil : “Low DHA levels have been linked to memory loss and Alzheimer’s disease, and some studies suggest degenerative brain diseases may potentially be reversible with sufficient DHA”.
  2. EPA, a Marine-based Omega-3, available from fish, fish oil and cod liver oil:  “particularly beneficial in the treatment of depression.” Best form to take, to maximize amount going to the brain: “lysophospholipid form of EPA (LPC-EPA) … to increase the EPA level in the brain of mice 100-fold.”  For both DHA and EPA, fish oil is not the best way to take them. Being bound to phospholipids, as in the LPC version, it much more effective.
  3. Choline, available in eggs, meats, fish, shrimp, milk, and legumes (30); also in lecithin and choline supplements. It helps the brain by reducing homocysteine level. Homocysteine “has been shown to cause neurodegeneration and is involved in the formation of amyloid plaques, two hallmarks of Alzheimer’s. Choline converts homocysteine into methionine, which has a number of beneficial effects.” Later in the article: “By reducing [inhibiting] activation of microglia, choline can help protect Alzheimer’s patients from further brain damage. Microglia cells clear debris from your brain, and while this is a crucial function, in Alzheimer’s the microglia have a tendency to become over-activated, causing inflammation in the brain that can result in the death of neurons.”
  4. Phosphatidyl-serene found in “mackerel, cod, egg yolks and organ meats”
  5. Acetyl-L-carnitine “has many beneficial effects on brain metabolism, protects against neurotoxic insults, and has been shown to benefit certain forms of depression”
  6. Vitamin D “protects against memory loss.” The best source is from the sun, but it is also available in supplements; choose D3 over D2.
  7. Vitamin B12 “deficiency wreaks havoc on cognitive function. … Mental fogginess and problems with memory are two of the top warning signs that you have vitamin B12 deficiency.” Mercola recommends “an under-the-tongue fine mist spray, as this technology helps you absorb the vitamin into the fine capillaries under your tongue.” See Mercola’s brand of vitamin B12 spray (iHerb code: MCL-01044), or other brands on iHerb (PUA-50512) and Amazon (ASIN: B0014BA0OA)
  8. MCT Oils [or other quality oils] as fuel for the brain if the brain’s ability to produce its own insulin decreases. Caprylic acid (C-8) is one of the best “as it converts to ketones far more rapidly than do C10 fats, and will give you higher levels of ketones.”
  9. Probiotics “feed your second brain” – the gut. The best sources include raw dairy milk; cultured milk products like yogurt; and fermented fruits and veggies, such as sauerkraut. Cat’s notes: I drink raw milk, and make yogurt from that milk; I also make fermented citrus, fermented beets, beet kvass, and use Mercola’s fermented supplements like black garlic. There are many probiotic supplements available; I take both spore form and regular form. Be sure to add prebiotics (fiber, etc.) to your diet, to feed the good bugs.

Lifestyle factors linked to Alzheimer’s

From Mercola (5h):

  • Consider intermittent fasting, especially if you are insulin resistant, and adopt a ketogenic diet;
  • Get regular exercise, because physical activity produces biochemical changes that strengthen and renew your body and your brain — particularly the areas associated with learning and memory’
  • Increase your intake of brain-boosting foods, including healthy fat because fat is a great energy source for your brain (and so much better than sugar)

Become more aerobically fit

(from Lee Euler email): According to a study in England that concludes, “The higher an older adult’s aerobic fitness level, the lower the probability of experiencing a tip-of-the-tongue memory state.” (ncbi link: 6l)


Lee Euler’s references:

These reference numbers are prefaced by “LE” in article above; for example, the first in the following list is LE1.

Other References:

  1. (2) American Academy of; and Prevention:
  2. (5)
  3. Green Valley Natural Solutions:
    1. (15)
    2. (21)
    3. (22)
  4. (13) Journal of Neuroscience:
  5. Mercola:
    1. (17)
    2. (18)
    3. (19a);
    4. (19b);
    5. (19c);
    6. (19d)
  6. NCBI (Pub Med):
    1. (3)
    2. (4)
    3. (6)
    4. (9)
    5. (10)
    10. Hearing loss and incident dementia (
  7. (1) MIND Protocol article:
  8. (11) Neurology Reviews (
  9. (16) Oregon State:
  10. (8) Research Gate:
  11. (7) Springer Link:
  12. (14) Stony Brook Medicine:
  13. (12) Stony Brook Newsroom:
  14. (20)
  15. The following (15 and on) are new: TTAC (The Truth About Cancer) article links:
    1. Otto Warburg – Biographical (
    2. Otto Warburg – Award Ceremony Speech (
    3. The Role of Oxygen, Antioxidants and Toxins in the Cancer Process (
    4. A Rational Theory of Cancer (
  16. TTAC (The Truth About Cancer) general links:
  17. Neurology: Midlife cardiovascular fitness and dementia
  18. Homocysteine imbalance connected to a higher risk of Alzheimer’s disease (
  19. Dr Glen Rothfeld on HSV virus and Dementia:
    1. video transcript (This Deadly Sleeper Virus Triggers Alzheimers): or
    2. book: The Complete Guide to Reversing Alzheimer’s; see the purchase site ( or alternate purchase site (
    3. See also:; and (————-Symptoms/Causes references ends at 19C; any I add after this need to be added to Symptoms/Causes if I want all pages to have same list.
  20. Green Med Info (Sayer Ji):
    4. foods, spices and the brain:
  21. Examine on
  22. Wikipedia:
  23. Scicuious:
  25. (or My link-to reference my info)
  26. Science Daily:
  28. Mother Earth Living article:
    1. includes among its references:
    2. (22b);
    3. (22c);
    4. (22d);dn=141015308096078;res=IELHEA ;
    5. (22e) ;
    6. (22f)
  29. Life Extension:
  30. My food data:
  31. Web MD:
  32. Natural News:
    1. Improve Your Memory and Prevent Alzheimer’s with Sage (
    2. Elderberry Trumps Tamiflu for Flu Remedy (
  33. About “Genesis:”
  35. Dr Axe:
  36. Gold Leaf Nutritionals:
  37. Alliance for Health:
  39. Food sources of phosphatidylserine:


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