🥦 Cauliflower 🥣 Greek-style soy yogurt 🍋 Lemon rind 🍋 Lemon juice 🍁 Maple syrup
Method:
1️⃣ Add the cauliflower, Greek-style soy yogurt, lemon rind, lemon juice, and maple syrup to a blender and blend until completely smooth. 2️⃣ Pour the mixture into your Ninja Creami container and freeze overnight. 3️⃣ Process on the Ice Cream setting until smooth and creamy. 4️⃣ For serving, carefully hollow out a lemon, removing all of the flesh and leaving just the shell. 5️⃣ Spoon the lemon sherbet into the lemon shell for a classic Italian-inspired presentation ✨
The experts introduce the NEURO acronym, which outlines five pillars to protect your memory and reduce the risk of Alzheimer’s and dementia (38:46):
N – Nutrition: Focusing on dietary patterns—specifically whole foods like leafy greens, nuts, seeds, and legumes—can reduce Alzheimer’s risk by up to 53% (51:24).
E – Exercise: Moving the body, especially leg-strengthening exercises and brisk walking, is vital. A study showed that 25 minutes of brisk walking five days a week can reduce risk by 40% (54:20, 57:35).
U – Unwind: Chronic stress shrinks the hippocampus (the brain’s memory center). The doctors recommend identifying “bad” stressors versus “good” (purpose-driven) stressors to manage mental load (12:03, 1:00:04).
R – Restorative Sleep: Sleep allows the glymphatic system to wash away brain debris, like amyloid-beta proteins, and consolidate memories. They suggest keeping a consistent wake-up time (1:05:30).
O – Optimize: Challenging the brain through complex learning, vocabulary, and purpose-driven activities helps maintain cognitive reserve, even in the presence of physical brain pathology (1:10:42).
Why It Matters
Brain Resilience: The brain is highly adaptive; even if some damage has occurred, healthy habits can strengthen connections between existing neurons (28:06, 32:38).
Empowerment: The doctors highlight that small, daily changes act like “bricks” in a building, creating a foundation for long-term brain health regardless of your age (1:17:02).
Caregiver Support: The episode specifically addresses the unique risks faced by caregivers and the critical importance of prioritizing self-care to avoid cognitive decline (33:38).
This video features a discussion between Dr. Mobeen Syed and Dr. Josh Helman regarding the possibility of preventing and reversing Alzheimer’s disease through lifestyle changes and functional medicine.
Key Takeaways:
Lifestyle Habits to Reduce Dementia Risk: Starts at 24:00
Alzheimer’s Reversibility: Dr. Helman asserts that Alzheimer’s is a complex condition with 30–200 potential root causes, and it is indeed preventable and reversible when these underlying factors are addressed (3:26–4:38).
The Power of Sleep: The most significant risk factor identified is a lack of deep N3 sleep. Deep sleep is essential for the brain to clear out amyloid plaques and consolidate memory. Risk increases by 22% for every percentage of N3 sleep lost (9:19–10:37).
Lifestyle & Diet: Patients are advised to avoid processed foods high in salt, oil, and sugar to prevent vascular damage and inflammation. Incorporating exercise is crucial for releasing BDNF (Brain-Derived Neurotrophic Factor), which supports new neuron growth (12:02–13:02, 24:09–25:12).
Emerging Protocols: Dr. Helman discusses a multi-layered approach, including: Anti-Galectin-3 therapy: A compassionate-use FDA-approved drug used to reduce brain inflammation (20:07–21:22).
Total Plasma Exchange: A form of dialysis used to remove toxins from the blood (22:06–22:28).
Sauna therapy: Helps stimulate heat shock proteins and aids in detoxification (26:40–27:26).
Underlying Factors: The discussion highlights that chronic infections, toxins (heavy metals, plastics), and metabolic issues like type 2 (or “type 3”) diabetes contribute significantly to the disease’s progression (13:17–14:48, 17:35–18:09).
Dr. Helman emphasizes the importance of consulting an expert to avoid “stirring the pot” of toxins or infections improperly. He encourages viewers to prioritize sleep, manage inflammation, and take control of their metabolic health to reduce their risk profile, regardless of genetic predispositions like APOE4 (35:00–36:00).
Lithium is a naturally occurring trace mineral found in tiny, physiological amounts in many everyday plant and animal foods. The amount of lithium in these foods is highly variable because it depends entirely on the mineral content of the soil and the local drinking water.
A diverse, plant-forward diet generally provides the highest amounts of naturally occurring trace lithium.
The primary dietary sources of lithium include:
Whole Grains & Cereals: Cereal grains are estimated to provide up to 90% of dietary lithium intake. Good sources include oats, wheat, and barley.
Vegetables: Root vegetables (like potatoes), leafy greens (like spinach and kale), and cabbage absorb trace lithium from the soil.
Nuts & Seeds: Nuts are particularly dense in trace minerals. Walnuts, cashews, sunflower seeds, and hazelnuts contain notable amounts of lithium.
Legumes: Lentils, chickpeas, and beans are solid contributors to daily trace mineral intake.
Fruits: Detectable levels are found in citrus fruits (oranges, grapefruits, lemons), as well as bananas and apples.
Spices: Trace amounts can be found in common spices such as nutmeg, coriander seeds, and cumin.
Beverages: Tea (especially black, green, and rooibos) naturally contains microgram quantities. Additionally, many natural spring waters and mineral waters are known to have measurable amounts of dissolved lithium.
Dietary trace lithium differs significantly from the high-dose lithium carbonate prescribed for bipolar disorder, which is a pharmaceutical drug and should only be taken under strict medical supervision. Naturally occurring food and water sources provide just microgram-level trace amounts that support overall brain and cellular health
Method: 1️⃣ Slice the aubergines in half lengthways and score the flesh in a criss-cross pattern. 2️⃣ In a small bowl, mix together the miso paste, soy sauce, maple syrup, and furikake seasoning (or sesame seeds). 3️⃣ Brush the aubergines generously with the dressing and bake until soft, caramelised, and looking absolutely delicious ✨ 4️⃣ Add the lettuce, purple cabbage, cucumber, edamame, and cooked rice to a large bowl. 5️⃣ Top with the roasted aubergines and drizzle over the remaining dressing. 6️⃣ Finish with fresh coriander and enjoy 💚
These crispy, cheesy, oil-free mozzarella sticks are made from hearts of palm — not ultra-processed vegan cheese — and they’re a total game-changer.
Ingredients 1 tin hearts of palm 1/4 cup chickpea flour 1 tsp oregano 1/2 tsp garlic powder Pinch of salt 1/4 cup water Oil free breadcrumbs
Directions Preheat oven to 425°F (220°C).
Dry the hearts of palm thoroughly.
Pat them dry with paper towels or a clean towel.
Let them sit 10–15 minutes if possible. The drier they are, the crispier they’ll become.
Make the batter.
Mix the chickpea flour, oregano, garlic powder, and salt.
Whisk in the water until you have a pancake-batter consistency. If it’s too thick, add 1–2 teaspoons more water.
Coat the sticks.
Dip each heart of palm into the batter.
Roll in the oil-free breadcrumbs, pressing gently so they stick.
Arrange on a wire rack placed over a baking sheet if you have one. This lets hot air circulate all around. If you don’t have a rack, line a baking sheet with parchment paper.
Bake
Bake 15 minutes.
Turn each stick over.
Bake another 10–15 minutes, until golden brown and crisp.
Optional extra crispness
Turn on the broiler for 1–2 minutes, watching carefully so the crumbs don’t burn.
*******
Modified Recipe:
You can make these in the air fryer without breadcrumbs. The chickpea flour batter will act as the coating, though the outside will be softer and less crunchy than a breadcrumb version.
Low-SOS Air Fryer Hearts of Palm “Mozzarella Sticks”
Ingredients
1 can hearts of palm, drained and patted very dry
1/3 cup chickpea flour (slightly more than the original recipe for a thicker coating)
1 tsp oregano
1/2 tsp garlic powder
1/4 tsp onion powder (optional)
Pinch of black pepper
1/3 cup water (add gradually until it becomes a pancake-batter consistency)
1–2 tbsp nutritional yeast (optional, for a cheesy flavor)
Instructions
Pat the hearts of palm very dry with paper towels.
Mix the chickpea flour, seasonings, and nutritional yeast.
Slowly whisk in the water until you have a thick batter that clings to a spoon.
Dip each heart of palm into the batter, coating well.
Let them sit for about 5 minutes so the chickpea flour hydrates.
Place in the air fryer basket lined with parchment made for air fryers (or on a lightly greased perforated liner if you use one).
Air fry at 375°F (190°C) for 8 minutes.
Carefully turn them over and cook another 6–8 minutes, until golden and firm.
For extra crispiness without breadcrumbs
Try one of these:
Sprinkle a little dry chickpea flour over the wet batter before air frying.
Dust lightly with oat flour if you have it.
Crumble plain unsalted rice cakes into coarse crumbs and use those as a coating.
Pulse old-fashioned oats in a blender or coffee grinder for a rustic coating.
Dipping sauce (SOS-friendly)
Mix together:
2 tbsp unsalted tomato paste
1 tbsp balsamic vinegar
1 tsp maple syrup or date syrup (optional)
1/2 tsp garlic powder
Water to thin to dipping consistency
This version stays very close to a whole-food, low-SOS diet while taking advantage of your air fryer. The nutritional yeast is optional but really helps give a more “mozzarella stick” flavor without using processed vegan cheese.
