My AD Prevention Path
Thriving with APOE4/4 – A Blueprint for Cognitive Strength into your 8th decade and beyond!
I carry two copies of the APOE4 gene – one of the strongest genetic risk factors for Alzheimer’s disease. And yet, at 73, I am cognitively healthy, fiercely independent, and actively living a life designed to stay that way. This site is not theory. It’s the exact system I’ve built over the past eight years – what I track, what I test, what I’ve changed, and why.
My AD prevention approach is largely informed by Dale Bredesen’s PreCODE framework, combined with ongoing research, personal data, and real-world application as well as additional teachings from leading neurologists like Dr. Richard Isaacson, Drs Dean and Ayesha Sherzai, Dr. David Perlmutter, Dr. Hussein Yassine, Dayan Goodenowe and others.
Here, I share:
- The routines I actually follow
- The labs I track and how I interpret them
- The supplements, therapies, and tools I use
- The reasoning behind every major decision
Not as medical advice – but as a working and easy to navigate blueprint you can learn from, adapt, and discuss with your clinician.
Why This Matters (to me)
I refuse to accept a future where Alzheimer’s disease takes my memory — the very essence of who I am.
If I lose awareness of where I come from, where I’m going, and who the people I love are… then, for me, life loses its meaning. Others may feel differently — and I respect that.
My path is clear: I will do everything within my control to preserve my cognition, independence, and dignity — and to leave this world with my memories intact.
What you’ll find here
A clear and concise framework built from lived experience
This site organizes what I’m doing, what I’m measuring, and what I’m learning into a blueprint – so you can explore ideas, ask better questions, and build your own plan with your clinician.
The Blueprint I implemented
My prevention blueprint broken into practical steps: lifestyle, sleep, exercise, nutrition, and follow-ups – including what my typical schedule looks like and how I implement the schedule.
Labs and biomarkers I track
A running list of labs I monitor, why they matter, and how I interpret trends over time. I share a downloadable spreadsheet to help you track your own markers.
Educational resources (not medical advice)
Curated notes on supplements, off-label drugs, peptides and more – shared for education and conversation with your own care team.
Resources
Module Examples
My Blueprint reflects how I actually work day to day – planning labs, tracking supplements, and sanity-checking the numbers that matter..
My Labs I Targets Tracked
Biomarkers, target ranges to discuss, and how I track and organize them personally
My Supplement Stack
What I take, what I’ve stopped, and the notes I keep on dose, timing, and tolerability.
Calculators
Simple calculators for common biomarker ratios and health metrics – built for quick checks.
My Therapeutic Tools/Devices
Tools for measuring, improving, and maintaining health and resilience, sleep and relaxation.
My Exercise & Brain Games
Movement and mental activities to build strength, resilience, and brain health.
My Meal Plan / Shopping List
The whole-food, low carb rotating menus I reach for and all without giving up enjoyment!
Overwhelmed by APOE4?
Important context
How to use this site safely and effectively
I share what I’m doing and learning as an APOE4/4 carrier. Use this as a starting point for research and discussion – not a substitute for medical care.