Preventing Dementia

A Reversible Epidemic, Part 2

Medicine has been designed to “treat disease” not prevent and heal.

The truth is we have a great deal of influence on what happens in our bodies.

One of my favorite scientists is Dr. Bruce Lipton. He is a pioneer on belief and taking ownership of what drives our gene expression as we age. Here is a quote I particularly love by him-

"A person's health isn't generally a reflection of genes, but how their environment is influencing them. Genes are the direct cause of less than 1% of diseases: 99% is how we respond to the world".

Aren’t you tired of being told by doctors negative news that makes you feel powerless about your health? I know for my own life that doctors have been frequently wrong about things like celiac and diet’s ability to manage chronic pain. It took me years to dig out of those beliefs and feel great in my body.

Here is a list of things to watch and DO to prevent memory issues in your own brain-

Blood sugar targeted testing:

Ideal blood sugar -75-90 mg

Fasting glucose measures the amount of sugar in your blood after 8–12 hours with no food.

A1C lower than 4.8 - 5.4- Measures the average blood sugar over the past ~2–3 months. It looks at how much glucose is stuck (glycated) to hemoglobin in red blood cells.

Fasting Insulin 2-6- The missing piece most people never get tested. Fasting insulin measures how much insulin your pancreas releases after 8–12 hours with no food and shows how hard your body is working to keep blood sugar normal.

HOMA-IR lower than 1.0-HOMA stands for Homeostatic Model Assessment.
When people say HOMA, they usually mean HOMA-IR, which measures insulin resistance.

In plain language:

It shows how hard your body is working to keep blood sugar stable.

Most adults with “normal labs” are already above these.

Nutrients and lifestyle HACKS:

Reduce sugar and refined carbs

• Increase protein and fiber

• Avoid snacking between meals

Key Nutrients

• Magnesium

• Chromium

• Zinc

• Omega-3s

Timing

• 12–16 hour overnight fast

• Eat earlier in the day when possible

Eating in Order

The order you eat foods matters as much as what you eat.

Fiber first
Non-starchy vegetables
(salad, greens, broccoli, zucchini, cabbage)

Protein + fats second
Meat, fish, eggs, tofu, yogurt, cheese, nuts, olive oil

Starches & sugars last
Rice, bread, potatoes, pasta, fruit, dessert

Why This Works

Eating fiber first:

• Forms a “mesh” in the gut

• Slows glucose absorption

• Reduces blood sugar spikes by up to 30–75%

Protein & fat:

• Slow stomach emptying

• Lower insulin response

Carbs last:

• Enter the bloodstream more gradually

• Create smaller glucose spikes

  MOVEMENT, my personal favorite

• Walk after meals

• Build muscle (glucose sponge!)

  IF THERE IS ONE THING TO DO above all else this would be my hack after every meal!

• As little as 10 minutes walk around the block after every meal will dramatically help you manage blood sugar issues daily.

If you schedule an appt this week, I will take 25% off of all packages and rates posted on my website.

February 6 thru February 13.

For a customized nutrient plan, set a time here-

Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.

For all client offerings, visit Angie’s Real Food and discover your path to wellness.

Find the link to previous blog posts here: