Table of Contents
Preface xi
Part I What's Going On?
1 Why the Explosion of Alzheimer's and Dementia? 3
2 What Exactly Are Alzheimer's and Dementia? 6
3 How Do You Know If You Have It? 11
4 What Can You Do About It? 17
5 Is It Genetic? 23
Part II The Top Ten Dementogens that Hurt Your Brain
6 Dementogen 1: Heavy Metals 33
7 Dementogen 2: Environmentally Acquired Illnesses 42
8 Dementogen 3: Anticholinergic Medications 49
9 Dementogen 4: Too Much Copper 53
10 Dementogen 5: Sweeteners and Sugars 57
11 Dementogen 6: Alcohol 63
12 Dementogen 7: Trans Fats 65
13 Dementogen 8: General Anesthesia 69
14 Dementogen 9: Marijuana and Other Drugs 73
15 Dementogen 10: Chronic Infections 78
Part III The Healthy Brain Zone Plan
16 Form Your Plan 85
17 Step 1: Break Insulin Resistance 90
18 Step 2: Remove Toxins 97
19 Step 3: Quench Your Inflammation 103
20 Step 4: Practice Intermittent Fasting 109
21 Step 5: Get a Good Night's Sleep 114
22 Step 6: Manage Your Stress 123
23 Step 7: Make Exercise a Habit 129
24 Step 8: Balance Your Hormones 137
25 Step 9: Feed Your Body and Brain 148
26 Step 10: Fuel Your Brain 159
27 Step 11: Strengthen Your Brain 170
28 Step 12: Protect Your Brain 178
Conclusion 181
Appendix A Blood Tests to Request and Their Target Values 182
Appendix B Your Healthy Brain Zone Exercise Routine 187
Appendix C Your To-Do List for a Healthy Brain 190
Appendix D Your Prescription to Build Your Brain Muscle 192
Appendix E Recipes That Fuel Your Brain 195
Appendix F Supplements to Fuel Your Body and Brain 216
A Personal Note From Don Colbert, MD 219
Notes 220
Index 240
