Alzheimer's Prevention & Brain Health Protocol
A prevention-first routine of resistance training, targeted supplementation and sleep timing aimed at the modifiable, lifestyle-driven side of Alzheimer's and cognitive decline risk.
Heavy compound resistance training Squats, deadlifts, bench press; ~5 sets of 5-6 reps, leaving about 2 reps in reserve
Leg strength specifically correlates with greater brain volume and better cognition in her cited twin-study data; myokines from resistance training support frontal lobe function.
High-intensity interval session (Norwegian 4x4) 4 min at 90-95% max heart rate, 4 min active recovery, repeat 4 rounds
Raises VO2 max; she cites a Ben Levine study of previously sedentary adults reversing measures of heart aging over 2 years using varied training including intervals.
Break up sitting (a squat snack) Every 20-60 min: stand and do ~10-15 bodyweight squats, under 60 seconds
Cerebral blood flow drops within a few hours of continuous sitting; brief movement reverses this. She cites accelerometer research linking very high daily sitting time to higher dementia risk even in people who exercise.
Creatine monohydrate 12-15g/day for women, 18-20g/day for men (well above the standard 5g fitness dose); split into 2 doses if GI upset occurs; look for Creapure or NSF-certified brands
Higher doses are needed for meaningful amounts to cross the blood-brain barrier; she cites a small pilot study in Alzheimer's patients showing preserved cognitive function. This dose is well above typical labels and long-term safety data at this range is thinner than for the standard 5g dose, so treat it as emerging, not settled.
Omega-3 (EPA/DHA) ~2g combined EPA+DHA/day (roughly 1g each); refrigerate the bottle; aim for an omega-3 index of 8%+ via blood test
DHA is a major structural fat in the brain; she flags that many over-the-counter omega-3 products are already oxidized by the time they're taken, which is why storage matters as much as dose.
Vitamin D to a blood-level target Commonly a ~5,000 IU/day starting point paired with vitamin K2; retest blood level at ~6 months and adjust with a clinician
She cites observational data linking vitamin D deficiency to higher all-cause dementia risk. Dosing should track an actual blood test, not be taken blind, since needs vary by baseline level and body size.
Sleep wind-down for glymphatic clearance Start dimming lights/screens ~8pm; target 7.5 hours; keep the room cool to drop core body temperature
Deep sleep drives the brain's glymphatic (waste-clearance) system; she cites data that even one night of poor sleep is associated with a short-term rise in amyloid-beta.
Resistance training releases myokines and BDNF that support hippocampal and frontal lobe function; her cited SMART trial found 2-3 weekly resistance sessions improved cognition in people with mild cognitive impairment.
View sources
The Diary Of A CEO: Cognitive Decline Expert - The Disease That Starts in Your 30s but Kills You in Your 70s
Cognitive Decline Expert (The Diary Of A CEO, YouTube)
The Diary Of A CEO reel: creatine and brain health
My Secret Squat Protocol - Neuro Athletics (Substack)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Louisa Nicola and is not created, reviewed, endorsed by, or affiliated with Louisa Nicola or Neurophysiologist · Neuro Athletics.
Is this for you
- Adults with a family history of Alzheimer's or dementia
- Anyone wanting a prevention-first, lifestyle-based brain health routine
- People already strength training who want to add brain-specific dosing logic
- Not a replacement for diagnosis, genetic counseling, or treatment of existing cognitive impairment
Cautions
- Informational only, not medical advice; does not diagnose, treat, prevent or cure Alzheimer's disease or any condition
- Creatine doses above 5g/day (the 12-20g range cited here) exceed the most well-studied dose and long-term safety data at this range is limited; talk to a clinician, especially with kidney concerns
- High-intensity interval training: check with a doctor first if you have any cardiovascular condition
- Vitamin D and genetic (APOE4) or blood biomarker testing should be interpreted with a clinician, not self-diagnosed
- Some claims come from observational studies or single pilot studies, not large randomized trials; treat as suggestive, not proven
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