If you’re concerned about Alzheimer’s disease and think there’s nothing you can do to reduce your risk this research will give you a lot of hope. There is a science-based nutrition protocol developed by Neurologist Dr Dale Bredesen that is being used to reverse Alzheimers and is now well documented.
It is called The ReCODE® (Reversal of Cognitive Decline) protocol. First introduced in 2014, the programme takes a comprehensive, functional medicine approach to supporting cognitive health.
The ReCODE protocol places a strong emphasis on nutrition, alongside regular exercise, good-quality sleep, stress management, and addressing other factors that may contribute to cognitive decline.
From a nutritional perspective, Dr Bredesen recommends:
- A minimum of 12 hours of overnight fasting, with the aim of encouraging periods of ketosis for some individuals.
- Maintaining healthy blood sugar regulation, including keeping fasting insulin levels low (he suggests a target of around 4.5 μIU/mL or below, where appropriate).
- Following a low-glycaemic Mediterranean-style diet rich in colourful vegetables, olive oil, herbs, nuts, seeds, and whole fruits.
- Choosing pasture-raised eggs and poultry, and grass-fed meat, which is eaten in moderation rather than as the centrepiece of every meal.
- Eating wild-caught seafood where possible, while limiting large predatory fish such as shark, swordfish, and some tuna species because they can contain higher levels of mercury and other environmental toxins.
- Including plenty of oily fish, particularly the “SMASH” fish: salmon, mackerel, anchovies, sardines, and herring, which are excellent sources of omega-3 fats that support brain health.
Dr Bredesen also recommends a range of nutritional supplements, tailored to an individual’s laboratory results and health status, in keeping with a functional medicine approach. Although his protocol includes more than 20 potential supplements, he emphasises that they are not intended to be started all at once. Instead, recommendations should be individualised and introduced gradually where appropriate.
If you’re interested in learning more, Dr Bredesen has written two excellent books: The End of Alzheimer’s and The Ageless Brain. Whether you’re looking to support your cognitive function now or reduce your future risk of cognitive decline, these books provide an accessible overview of his approach and the science behind it.
