Since creating this Substack in 2022, I have developed Insight into Health, where folks come to find my podcast, radio show notes, and live events. As Insight into Health has grown, juggling my various Substack publications has become confusing and in need of some simplification. Starting in September, here’s what you can expect:

• You will receive an email from insightintohealth.substack.com every Friday, which includes the writing or recipes you have gotten used to from me here.

• I’ll also include links for my recent podcast episode, radio show notes, and upcoming events.

• All the information on this platform will still be available.

That’s it. You’ll continue to hear from me every Friday. There’s nothing you need to do.

Thanks for being on this ride with me,

~Allison

In Part 1 of my Supplement 101 series, I reviewed what supplements are and concerns about the supplement industry in general.

Part 2 explored the pros and cons of using supplements.

Today I’ll present the framework I use to evaluate the need for a supplement.

Are Supplements Right for You?

1. Test, Don’t Guess

I don’t use the “throw spaghetti at the wall” approach for supplements. Everyone has different needs, and taking something that you don’t need isn’t harmless.

Yes, Vitamin D, B12, and iron are important for all of us. But it doesn’t mean we all need to take them in pill form. Remember, supplements… supplement. We don’t need to fill a gap if there isn’t one.

Testing the status of vitamins and minerals in your body first to determine if a supplement is even needed is the place to start.

Now, it isn’t realistic to test the status of every vitamin and mineral. Nor would your doctor likely write that order. To figure out what nutrients to check, it is helpful to understand your risk:

• Dietary patterns at most risk of inadequate micronutrient intake:

  • Vegan: Vitamin B12, Vitamin D, Omega-3s, Iron, Zinc, Iodine, Calcium1

  • Vegetarian (eats dairy/eggs): Vitamin B12, Iron, Vitamin D, Omega-3s

  • Bariatric surgery post-op (ex: gastric bypass, gastric sleeve): Vitamin B12, Iron, Calcium, Folate, Thiamine (B1), Vitamins A, D, E, K

• Life stages at most risk of inadequate micronutrient levels:

  • Older Adults:Vitamin B12, Vitamin D, Calcium

  • Pregnant/Breastfeeding: Folate, Iron, Iodine, Choline, Omega-3

  • Heavy Menstruation: Iron

• Medical & lifestyle factors at most risk of inadequate micronutrient levels:

  • Limited sun exposure, darker skin: Vitamin D

  • Digestive conditions (Crohn’s, Ulcerative colitis, celiac): Vitamin B12, Iron, Folate, Vitamins A, D, E, & K

  • Excessive Alcohol Intake: Thiamine (B1), Folate, Vitamin B6, Magnesium

  • Smokers: Vitamin C

  • Certain medications:

    • Metformin: Vitamin B12

    • Stomach acid reducers (ex: omeprazole/Prilosec, famotidine/Pepcid): Vitamin B12, Magnesium, Calcium

    • Diuretics: Potassium, Magnesium

2. The Limits of “Within Normal Limits”

Pet peeve time.

Just about everyone has access to their lab results and can quickly scan them for anything outside the “green” range, which indicates the “normal” reference range.

How handy. So what’s the problem?

1. Most reference ranges aren’t standardized.

2. Reference ranges are typically set by the lab or lab equipment company.

3. Reference group populations vary.

4. “Normal” shows what is common in a reference group, not necessarily what is ideal for you.

All of this means that simply looking for values that are either in or out of range can mislead you — a value outside the range can cause undue concern, and a value within a given range can create a false sense of security.

Interpreting lab results involves appreciating the context of age, medical history, symptoms, genetics, goals, and more.

A deficiency is defined as a nutrient level outside the reference range and likely to cause signs and symptoms in most individuals.

An insufficiency/inadequacy is suboptimal nutrient status typically at the low end of a reference range, which may cause signs and symptoms in some individuals.

Both can cause symptoms. But it takes more than being in or out of the reference range to appreciate that.

I recently experienced a perfect example of this. I was feeling more fatigued and just not feeling like me. So I asked my doctor to test for anemia and low iron stores (more about how they differ here).

The most sensitive marker of iron stores, ferritin, was just inside the green reference range:

But wait, do you see that reference range? It is almost too large to make it meaningful.

So I didn’t have iron-deficiency anemia.

I didn’t have iron-deficiency without anemia, either.

But with my symptoms and my unique history, my doctor agreed that I had insufficient iron levels and an agreed-upon supplementation regimen was started.

3. "More" ≠ better

If you do need to supplement, don’t reach for the biggest dose you can find. Not only can your body not always absorb larger doses, but it may also cause side effects and even toxicity.

Let’s go back to my iron example. We now know that iron supplements are most effective and have the least side effects when taken every other day.2 More is not better.

Just because you can buy a 10,000IU Vitamin D3 supplement (typical doses are 2,000-4,000IU per day) or a 20mg melatonin supplement (I don’t typically recommend more than 5mg), doesn’t mean you should.

Please, please, please ask the questions to make sure you are supplementing only what you need and no more.

4. Happily Ever After?

The story does not end here. Periodically retesting nutrient status can let you know whether the amount you are taking is effective, the dose needs to be adjusted, or it can be stopped altogether.

While those following a vegan dietary pattern or who had bariatric surgery will likely need some level of supplement indefinitely, testing at least annually is recommended.

Many other supplements can be decreased or discontinued after a period of time, especially if the reason for the deficiency or insufficiency has been resolved.

In my case, my ferritin levels came back up nicely, but since I don’t eat red meat and I have other risk factors for iron insufficiency, I will continue to work with my doctor to create a plan to take my supplement less often and check my levels periodically.

What was helpful in this series? What question do you still have?

Leave a comment

Remember, you’ll hear from me next week from insightintohealth.substack.com!

Thanks for being here,

~Allison

Please remember that this information is meant to educate and inspire but is not medical advice - please consult your healthcare team to determine what is most appropriate for you.

At last we were off to the airport, knowing we were on vacation but not yet feeling like it.

Thankfully, reminders of a tropical getaway were abundant:

And the scenery. Ocean, flowers, lush tropical foliage. It was too good to be true:

The only problem? It was too good to be true.

We never ended up in Hawaii.

That storm before the calm? Well, turns out it was an actual storm.

We knew that we were likely headed into some rain for our five-day getaway to Maui. But it would be a warm rain, right!? I mean, we would be in HAWAII! We had plans to lounge on the beach, hike, and scuba (amazingly, it would’ve been a first for Allison).

We set out for the airport hotel, only to learn that the rain in the forecast was now a tropical storm named Lala, picking up steam and predicted to hit the Big Island hard as a category 1 hurricane a mere 36 hours after we were supposed to land.

But we weren’t going to the Big Island, so we would be fine, right? Wrong. Flood, wind, and power outage warnings for our Maui destination seemed to get more serious every time we checked.

So we made the call to cancel, 13 hours before our flight was supposed to take off. Not an easy call, but the right call. Hindsight and all.

Exhausted and cranky and not fit to make any decisions, we put ourselves to bed in the airport hotel like two wrung-out toddlers.

We were mildly less cranky when we woke up and decided to “make the most of it!”

After evaluating the disappointing breakfast options at the airport hotel, we decided to pack up the car and find something that felt a little more vacation-worthy. Thanks to a cute little cafe in San Bruno that served up my caprese avocado toast with a purple orchid garnish, we practically felt like we were in Hawaii.

A meandering drive down Highway 1 brought us to Año Nuevo State Park for a beautiful coastal hike to see elephant seals in the distance.

Santa Cruz didn’t disappoint; aloha spirit welcomed (taunted?) us everywhere:

With four days, the open road, and endless possible locations, we learned that while we prefer not to have our days completely planned on vacation, we do like to know where we're sleeping each night.

Left to the whims of Airbnb availability on a summer weekend, we ended up at a sweet cottage in Point Reyes Station, less than 60 miles from where we live.

While it wasn’t an exotic location and we felt more like locals than tourists (“oh, we’re from over in Sonoma”), it turned out to be exactly what we needed. Quiet. Calm. Quaint.

Absent of wind and rain, the usually foggy and chilly Northern California coast welcomed us with mid-70s weather. Perfect for naps, reading, and uninterrupted conversation that’s difficult to have in our busy day-to-day.

It wasn’t Hawaii. It wasn’t practically Hawaii. It was better.

Thanks for being here,

~Allison & Lyle

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Today, we are going to review the good & the bad of turning to supplements.

The Good:

• Nutrient deficiencies: The most common scenario in which I recommend supplementation is to address an identified nutrient deficiency. In fact, when it comes to vitamin & mineral supplementation, specifically, there doesn’t seem to be much benefit when there is no deficiency or insufficiency1.

• Increased needs: Some people have increased needs for certain nutrients, which can be difficult to get through diet alone. During pregnancy, for example, research supports specific vitamin and mineral supplementation to protect the health of the mother and the growing baby.

• Digestive challenges: We get nutrients into the parts of our body that need them through eating food. That food is then digested into small enough pieces to be absorbed into the bloodstream and distributed throughout our body. Several digestion and absorption challenges may make this process ineffective, and supplementation can sometimes be part of the intervention.

• Inadequate intake: Whether because of necessary or chosen food restrictions (allergies, vegan, etc.), decreased appetite due to medication or illness, or even eating disorders, supplements can sometimes help fill nutrient intake gaps when food alone is not sufficient.

The Bad:

• Risk of toxicity: More is not better, especially for supplements whose excesses are stored in our tissues instead of being excreted. I see this most commonly for Vitamins A, D, E, and K, which are fat-soluble, meaning that they require fat to be absorbed as well as stored, which gives two important pieces of information:

  • First, if you are taking a Vitamin D supplement, for example, you will absorb it more readily if you take it with a meal containing at least a little bit of healthy fat.

  • Second, if you overdo that Vitamin D supplement, excess will be stored in body fat, increasing the risk of Vitamin D toxicity. More is not better.

• Supplement interactions: Supplements are not benign. Even if you take a supplement because you need it and you choose a product that has been third-party tested, interactions between individual supplements and between supplements and medications are common, ex:

  • Supplement<>Supplement: Calcium blocks iron absorption, so taking both in supplement form at the same time reduces the amount of iron that gets into your body.

  • Supplement<>Medication: St. John’s Wort famously interferes with some birth control pills, making them less effective, and interacts with common antidepressant (SSRI) medications.

• Mask other deficiencies: Blindly taking supplements because you’ve heard they are healthy may mask a true deficiency, which can be incredibly dangerous. Taking folate or folic acid without monitoring, for example, may disguise a Vitamin B12 deficiency, which is associated with cognitive decline.

• Contamination risk: As shared in Part 1, there is no pre-market regulation for supplement safety. This means that supplements may or may not have the ingredient(s) listed on the label, may have more or less than the amount on the label, and/or may have contaminants such as lead. Third-party testing is the best way to evaluate each of these risks.

• False sense of security: You can’t out-supplement a low-quality diet. Too often I see people who are spending loads of money on supplements only to be eating fast food, highly processed snacks, and other low nutrient quality foods. In this case, it is often best to save the money you spent on supplements to buy higher-quality food.

• Cost: The supplement industry is valued at $70 billion in the US alone, with the average US adult spending more than $500 a year on various supplements, with some spending way more. I’m not saying some supplements aren’t worth it, but being well-informed about supplements can protect your health and your bank account.

Are there any good or bad aspects of supplements I’ve missed? Leave a comment:

Leave a comment

Next week I will present the framework I use to determine whether a patient needs a supplement, and if they do, how much they need and how long they need it for.

Thanks for being here,

~Allison

I’m not pro-supplements. I’m also not anti-supplements. I’m about being well-informed about supplements. Welcome to Part 1 of Supplements 101.

First, let’s define what we are talking about here, since “supplement” is used to refer to a grab bag of things.

For the purposes of this piece, I consider supplements to be any vitamin, mineral, herb, botanical extract, amino acid, enzyme, or microbial used for some supposed health benefit. For example:

• Vitamins: Vitamin D, Vitamin B12, biotin, multivitamins (usually more appropriately called multivitamin/multiminerals), etc.

• Minerals: Magnesium, calcium, iron, etc.

• Herbs: Ashwagandha, turmeric, ginger, etc.

• Botanical extracts: Berberine, green tea extract (EGCG), resveratrol, etc.

• Amino acids: Creatine, L-carnitine, glycine, etc.

• Enzymes: Digestive enzymes, lactase, CoQ10, etc.

• Microbial: Probiotics, Prebiotics, Postbiotics1

Supplement Safety

Supplement oversight is essentially nonexistent.

While medications are regulated by the FDA, food products are regulated by the USDA, and a handful of other regulatory bodies keep tabs on consumer and product safety, the supplement industry is like an unsupervised teenager seeing how far they can go.

The Dietary Supplement Health and Education Act of 1994 (DSHEA) established that supplements do not need approval for safety or effectiveness before going to market. It stipulates that the FDA only gets involved to determine if a supplement is unsafe after it's already for sale. Note: the burden of proof is on the FDA…

What’s A Consumer to Do?

The lack of supplement safety oversight results in three main safety concerns:

• Supplements may contain ingredients different from those listed on the label2

• Supplements may contain contaminants3

• Supplements may contain way more or way less of the stated active ingredient4

Looking for products that are third-party tested is currently the best way to choose safe supplements, including USP Verified, NSF, and ConsumerLab.

But, Wait! Claims — Too Good to be True?

While third-party organizations may test for safety and purity of supplements, they do not test to see if the supplement does what the company says it does.

This is important.

The only labeling requirement that DSHEA outlines is a phrase I’m almost certain you’ve seen if you’ve ever shopped for supplements:

While this statement really says it all, it is like the fine print that no one reads, understands, or pays attention to.

Every bottle of supplements tells us that they aren’t regulated.

Every bottle of supplements states that they aren’t meant to prevent or treat disease.

But does that stop us from believing otherwise? No.

And that is because labels can say just about anything other than “diagnose”, “treat”, “cure”, or “prevent.”

A label can’t say “prevents osteoporosis,” but it can say “supports bone health.”

A label can’t say “treats diabetes,” but it can say “helps maintain blood sugar levels.”

A label can’t say “prevents heart disease,” but it can say “supports healthy cholesterol levels.”

The fact that these claims are misleading is not a consumer problem. It is marketing getting at the heart of our hopes, worries, and desire for health. Heck, some sound tempting to me sometimes, and I study this stuff!

Ok, so this wasn’t the most cheerful piece I’ve ever written. Yet, it is important information for me to share so we can all make decisions for ourselves and our families with eyes wide open.

Supplements aren’t a sure thing for better health, nor are they a guarantee that they won’t do any harm.

Not everyone needs supplements.

But some do.

Stay tuned for Part 2 next week, where I share how I think about supplements for myself and the patients I work with.

Thanks for being here,

~Allison

Leave a comment

*The easiest way I’ve found to cook spaghetti squash is to place the whole thing in a microwave-safe dish, carefully pierce 8-10 times with a sharp knife, place in the microwave and cook on high for 5 minutes, turn the squash (with hot pads!) and cook another 5-8 minutes until soft when gently squeezed (with a hot pad!). Let sit for at least 10 minutes, cut in half, scoop out the seeds, and scrape squash strands out with a fork.

**I’ve never tried this with any other creamy nut or seed butter, but I imagine it would be delicious. Let me know if you try it!

Leave a comment

Thanks for being here,

~Allison

Check out what I’m up to, including radio, podcast, in-person events, and more!

*My current favorite is a homemade Greek yogurt-based dressing or this brand, if I’m short on time.

What else do you put on a salad?

Leave a comment

Thanks for being here,

~Allison

In my Tofu Primer, I outline what tofu is, why you should consider trying it, and where to start.

Let me know if you try it!

Leave a comment

Thanks for being here,

~Allison

Check out what I’m up to, including radio, podcast, in-person events, and more!

Once you feel comfortable with this base recipe, feel free to experiment with different marinade flavors to meet your preferences and cravings.

I’d love to know what you think!

Leave a comment

Thanks for being here,

~Allison

In addition to enjoying the Mix & Match Salads I demonstrated for the group, many people tried — and found they enjoyed — a tofu dish from a local market. Now that they knew they liked it, they weren’t sure where to start with it in their own kitchens. This post is for them (and you).

What Is Tofu?

Tofu is a plant-based protein made from soybeans (think edamame) through a process that is similar to cheesemaking. In short, the protein extracted from soybeans is condensed into a “block” of tofu that you find in the grocery store, often in three different types based on consistency:

1. Silken: consistency of Greek yogurt

2. Firm: consistency of feta cheese

3. Extra Firm: consistency of cheddar cheese

The type of tofu you use depends on what you are making; more on that below.

Why Eat Tofu?

Tofu is high in nutrients and low in cost and environmental impact:

• Nutrients:

  • A half-cup serving of firm tofu provides roughly 10 grams of complete protein, making it one of the few plant-based protein options to provide all essential amino acids.

  • As most tofu is made with calcium sulfate, it is a good source of calcium.

  • Regular consumption of whole soy foods1, including tofu, may reduce the risk of heart disease, certain cancers, and improve bone health.

  • Despite past concerns about soy phytoestrogens and breast cancer risk, we now know that regular soy consumption may reduce the risk of breast cancer diagnosis and recurrence.

• Cost:

  • Tofu is one of the best protein values at the grocery store, regularly coming in at one-third the cost of beef and half the cost of chicken.

• Sustainability:

  • Soybeans are one of the most sustainable proteins on the planet, since they require a fraction of the land, water, and emissions that animal proteins do.

Where to Start?

All too often, tofu is turned away before it’s been given a chance. It deserves a chance!

1. First, choose the right tofu consistency for the job:

• Silken Tofu: Best for smoothies, soups, & desserts.

• Firm: My personal favorite for stir-fries, curries, and salads.

• Extra Firm: Holds up best for grilling, baking, and crumbling for a plant-based substitute for ground beef or turkey.

2. While silken tofu can be used as is, firm and extra-firm tofu are nearly flavorless right out of the package, despite the delicious-looking dish shown on the label.

3. Adding flavor starts with removing water. Tofu blocks come submerged in water in a firm plastic container covered with plastic. Remove the plastic by cutting through it with a knife on three sides and folding it back:

   

4. Remove the block of tofu from the water, and slice into 1/2” thick pieces:

   

5. Lay the tofu in a single layer on a kitchen towel:

   

6. Cover the slices with the remaining portion of the kitchen towel and carefully place a heavy object on top of the bundle for 20-30 minutes to help squeeze out more water.

   

   

   7. Remove tofu from the towels and proceed with the recipe! Here is a resource to get you started, and stay tuned each Friday in July for a new tofu recipe from me!

Thanks for being here,

~Allison

You can find it wherever you listen to podcasts, including Apple & Spotify.

This is the 3rd and final piece in my series all about sleep. In Part 1, I shared my thoughts on the importance of good sleep (and what “good” even means). Part 2 explored the hormones that manage, and are managed by, sleep.

Today is all about how to leverage the systems within each one of us that are made to help us sleep.

Foundations of Good Sleep

• Morning sunlight — Even a few minutes of direct morning sunlight increases alertness by decreasing melatonin production and increasing alertness hormones. Set yourself up for an energized day and better sleep tonight.

  • Take your morning cup of coffee or tea on your porch, get out on a short walk with your furry friend, or simply step outside to hear the goings on.1

• Simulate sunset — Sleep doesn’t happen like a light switch. Give your system a head start by reducing light in your environment 1-2 hours before bed so that melatonin production has time to ramp up in time for bedtime.

  • Turn off bright overhead lights, use dimmer switches or lower wattage light bulbs, and create a bedtime routine that doesn’t rely on screens.

• Increase sleep pressure — As introduced in Part 2, accumulation of adenosine in the brain is an important driver for sleep. Regular exercise helps promote that sleep pressure, establishes your circadian rhythm, and may decrease the stress and anxiety that often makes sleep difficult.

  • Try your favorite cardio and/or resistance activities earlier in the day for better sleep later that night. Relaxing practices such as restorative yoga and tai chi before bed may also be helpful.

• Consistency is key — There doesn’t appear to be one “right” time to go to bed. Instead, it may be dictated by your chronotype. Consistency may be more important than sleep timing because it supports your internal sleep system. Going to bed at vastly different times each day is akin to being chronically jetlagged.

  • Go to bed and wake up at the same time every day to mimic regularity in sunrise & sunset. If shifts to your sleep schedule are needed, do so in ~15-minute increments (for context: sunrise and sunset change by 1-3 minutes per day!).

Sleep & Your Senses

• Sight — In addition to leveraging the power of naturally produced melatonin by being exposed to sunlight early in the day, throughout the day, and by mimicking sunset ahead of bedtime, sleeping in complete darkness can help you stay asleep. Consider blackout curtains, eye masks, and other tricks to decrease even small sources of light in your sleeping environment.

• Sound — Sudden changes in noise from outside or inside your bedroom during sleep trigger your alertness reflex, making it difficult to fall back asleep. Decrease noise disruptions with white noise machines/apps or earplugs.

• Touch — Body temperature affects sleep, & natural decreases in body temperature at night promote good sleep. Amplify this effect by warming yourself up before bed (e.g., a bath, shower, or tea) to support sleepiness as you cool down. Sleep with the room temperature at least a few degrees cooler than it is during the day, if possible.

• Taste — Avoid caffeine (coffee, tea, soda) for 8 hours before bed to support sleep pressure. Finish eating 2-3 hours before getting into bed to improve digestion & decrease heartburn. Limit fluids for 2 hours before bed to prevent bathroom wakeups. While alcohol may appear to make it easier to fall asleep, alcohol actually disrupts deep sleep.

Other Factors to Consider

If you’re concerned about your sleep, energy levels, or health, please consult your doctor. Several medical conditions can be both symptoms and causes of poor sleep, including sleep apnea, restless leg, chronic pain, anxiety & related disorders, heartburn/reflux and other GI conditions, and any medical and/or medical cause of excessive nighttime urination.

Additionally, there are several other factors that I wasn’t able to cover in detail in this series, but I’ve linked to more information for the following sleep-related topics:

• Pets in the bed/bedroom

• Naps

• Shift work

• Travel/Jetlag

• Melatonin Supplements

• Insomnia

I hope this series has provided some helpful insights and, hopefully, some better nights of sleep for you! Thanks for being here,

~Allison

Interested in more of the Insight into Health podcast? New episodes are published every Wednesday. Follow on Substack, Apple, Spotify, or wherever you listen to podcasts.

Remember that this information is meant to educate and inspire, but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

This is Part 2 of my series all about sleep. In Part 1, I offered my thoughts on why sleep is so important, what “good” sleep actually means, and how to decide if sleep trackers are right for you.

Today, we’ll explore how sleep happens and what goes on while you are getting your zzz’s.

How Does Sleep Happen?

1. Melatonin

I’m guessing you’ve heard of melatonin. It is the most common sleep supplement in the US.

Many people don’t realize that melatonin is naturally produced in our brains to help us fall asleep, yet it has little value in keeping us asleep.

Naturally produced melatonin is light-dependent, a system that evolved when sunrise, daylight, and sunset were the main drivers of our sleep-wake cycle.

The amount of light coming into our eyes directs melatonin production:

• As light increases (think sunrise), melatonin production goes down

• As light decreases (think sunset), melatonin production goes up

Disruptions to melatonin production because of artificial light exposure at night, such as lights in our homes and screens, and inadequate sunlight exposure during the day, are at the core of poor sleep for many.

2. Adenosine

Adenosine is the byproduct of energy metabolism (ATP for any biology folks out there). The longer you are awake, the more adenosine builds up in your brain. As the day goes on, adenosine slowly accumulates, which causes you to feel more tired. This is known as “sleep pressure.”

Getting a good night of sleep clears adenosine from the brain.

(Fun fact: Caffeine blocks your brain from recognizing that adenosine is there. That’s right, caffeine does not give you energy. It just tricks your body into not realizing how tired it is.)

Importantly, both adequate melatonin production and sleep pressure are required to fall asleep and stay asleep. Easier said than done, I know.

Your Hormones on Sleep

If you think that melatonin and adenosine are impressive/complicated/overwhelming…we are just getting started.

In Part 1 of this series, I shared that chronically poor sleep affects nearly every area of health: metabolic, cardiovascular, immune, mental, and more.

Why is that? How is sleep so powerful?

The answer has to do with more hormones. Hormones that follow sleep-wake cycles and are affected by poor sleep:

• Cortisol is the “alert” hormone that gradually decreases throughout the day and spikes in the early morning to prepare for wakefulness. Poor sleep confuses cortisol production, often resulting in high levels at night, making it difficult to fall and stay asleep, and low levels in the morning, making it difficult to feel awake.

• Leptin & Ghrelin are “appetite” hormones that play opposite roles. As leptin goes up after a meal, you feel full. On the other hand, ghrelin1 levels make you feel increasingly hungry the longer it’s been since a meal.

• Insulin is the “energy shuttle” hormone, responsible for moving energy-rich blood glucose (blood “sugar”) from the bloodstream into the cells. Sleep deprivation makes insulin less effective, raising blood sugar and increasing the risk of Type 2 Diabetes and other metabolic-associated conditions.

• Growth Hormone is the “repair” hormone, released during sleep to stimulate tissue repair, immune health, and metabolism. Poor sleep can impair recovery and healing.

I could go on, but I’ll spare you.

I hope that I have left you feeling a little bit more impressed by the role of sleep in your health.

Thanks for being here,

~Allison

P.S. Interested in listening to the Insight into Health podcast hosted by yours truly? New episodes are published every Wednesday (here are the links to Apple and Spotify).

Remember that this information is meant to educate and inspire, but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

Each month I’ll explore one health topic through four conversations with colleagues, family, & friends to provide different perspectives and expertise.

My inaugural topic?

Sleep!

You may be surprised that, as a Registered Dietitian, I chose to cover sleep before nutrition.

It was a very deliberate choice.

As I talked about on Episode #1 with Dr. Larry and on Episode #2 with Dr. Mary, I have grown to deeply respect the impact sleep has on health.

In fact, there are several situations when I will encourage a patient to work on their sleep before we tackle nutrition.

It’s that important.

What’s the Big Deal?

Sleep is at the core of my Insight into Health framework. Ongoing poor sleep increases the risk of chronic disease, cognitive decline, and decreases in emotional health and quality of life.

Next week I’ll dive into why sleep is connected to nearly every factor of health. For now, let’s get some definitions out of the way.

What does “good” sleep even mean?

I define good sleep in terms of quantity (how much) and quality (how well).

• Quantity: Most adults regularly need 7-9 hours of sleep per night, ideally continuously.1

  • To figure out how much sleep you need, go to bed (and to sleep) at the same time every night for a week and let yourself wake up naturally — no alarms, pets, or partners. You may sleep more than 9 hours the first night or two if you are in sleep debt. The amount of sleep you get on the 6th and 7th night is a good indicator of your natural sleep needs.

• Quality: How easily can you fall asleep? Do you typically stay asleep? If you wake up, how easy is it for you to fall back asleep? Do you feel refreshed in the hours after waking?

  • Sleep quality is subjective and difficult to evaluate outside of a sleep lab. Yet, it is probably the most important metric for an individual. Poor sleep quality (or the perception of it) affects how we think, how we feel, and how we show up for ourselves and others for the rest of the day.

What’s Your Chronotype?

I know this sounds like a Seventeen Magazine quiz, but stick with me here.

Chronotype2 refers to your preferred sleep timing, which is largely genetically determined. Think early bird (me) and night owl (my husband).

Note that chronotype is preferred, which is not necessarily consistent with the timing of your life responsibilities (work, school, etc.). This mismatch is a big driver of poor sleep quantity and quality.

Society has placed judgments on each end of the chronotype spectrum. As an early bird, I get teased for going to bed early, and many night owls are deemed “lazy” when they sleep in. Yet, there is no one best chronotype.

You likely already have an idea about your chronotype, but here is a quiz if you are curious (and no, not from Seventeen magazine).

To Track or Not to Track

I have learned to refine how I ask a patient about their sleep.

Instead of asking “How are you sleeping?”, which often gets the reflexive “good” response, I now ask “How do you describe your sleep?” The most common answers I get are “horrible” and “terrible” — words that speak volumes on their own.

Though more commonly, I am also hearing, “My phone says…”

While sleep trackers can certainly increase awareness about sleep duration and quality, there are some important factors to keep in mind to determine if they are right for you.

First, while sleep duration accuracy on common sleep-tracking devices continues to improve, they often have trouble evaluating the nuances of sleep stages (more on that next week).

Second, for some people, the use of sleep trackers may sabotage sleep because of the anxiety and obsession that come with data overwhelm. There is even a term for it: orthosomnia3, which is the pursuit of perfect sleep data at the expense of actual sleep.

Third, the more we outsource how we feel to technology, the greater the risk we have of losing touch with… how we feel. And our bodies have a lot to tell us; it’s usually a matter of whether we listen.

That said, if using a sleep tracker helps you feel informed and empowered, keep using it.

If it leaves you lying awake wondering why your deep sleep percentage was low, it may be time to take a break.

As I mentioned above, in Part 2, I’ll dive into why sleep is connected to nearly every factor of health. Subscribe below to get it straight into your inbox:

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Interested in getting new Insight into Health podcast episodes? I publish a new episode every Wednesday on Substack or wherever you listen to podcasts (here are the links to Apple and Spotify).

Thanks for being here and supporting my work,

~Allison

Remember that this information is meant to educate and inspire, but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

It has been a crash course in getting out of my comfort zone, being ok with making mistakes, and learning to explain things without my hands.1

Plus, it has given me the perfect excuse to get to know more of the awesome people in my community (after I awkwardly ask them to come on air with me, that is).

I’ve had so much fun, in fact, that I am branching out into podcasting. The Insight into Health Podcast launches this Wednesday on all major podcast platforms. Check out the trailer, below, and follow wherever you listen to podcasts!

Insight Into Health

Insight into Health Podcast Trailer

The Insight into Health podcast trailer is live…

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4 months ago · 3 likes · Allison McKeany, MS, RD

Thanks for being here,

~Allison

1

This is the second and final in a series about bone health. In Part 1, we explored bone throughout the lifespan, and Part 2 was all about bone metabolism and the nutrients that support it.

Today, we are moving beyond calcium to better understand the other factors that contribute to bone health.

Bone Fuel

Every process in your body requires energy. Energy that comes from food, which we call calories.

While calories often get a bad rap, energy is essential in fueling bone metabolism and is key to promoting healthy bones throughout life.

While consuming more calories than your body needs is a common concern, consuming an inadequate amount of calories (regardless of weight) also has risks. Inadequate energy intake increases the risk of low bone density, low muscle mass, as well as falls and fractures.

I’ve worked with many individuals who chronically underfuel themselves in an attempt to change the size of their body or to “get healthy.” Yet these often shortsighted attempts overlook the essential role of adequate energy for health, including bone health.

If you are curious about your own energy needs, I encourage you to work with a Registered Dietitian!1

Protein Power

Protein is having its time in the spotlight. When it comes to bone health, adequate protein intake plays two important functions:

1. Provides the building blocks for bone collagen, which makes up roughly a third of bone mass.

2. Promotes building and maintenance of muscle mass, which acts as an important stimulus for bones to stay strong.

So how much protein do you need? That’s a hard question to answer for everyone reading this. As is the case with most health and nutrition topics, the amount you need is highly individualized and best calculated by a nutrition expert (dietitian!).

As a guideline, most adults benefit from starting with ~1.2 grams of protein per kilogram of body weight, using adjusted body weight for those with high body weight. (If you are thinking, “kilograms!?”, I hear ya. We are stuck in the metric system over here in healthcare…) This is ~0.54 grams of protein per pound of body weight.

Please remember that protein needs vary based on several factors, including age, activity level, and health status.2

Raising the Bar

Ok, we’ve gone through nutrition for bone health, but that is only half the story.

Your body responds to the demands you put on it, and bones are no different. If you don’t ask much of your bones, there is no reason to spend precious energy and resources to maintain them.

This is where resistance training comes in.3 When combined with adequate protein intake, resistance training builds and maintains muscle mass.

Because muscles connect to bone via tendons, the bigger, stronger, and more frequently those muscles are used, the more force the bone has to brace against. It is this demand that motivates your body to prioritize bone structure.

I’ve only recently started doing resistance training. If you are new to it, too, here are a few things to consider:

• Resistance training is any movement that challenges your muscles to work. You do not need a gym membership or a barbell to get started! Bodyweight exercises like squats, lunges, and knee pushups count, as do resistance bands, free weights, and more. Here is an online resource I recommend to many of my patients who aren’t sure where to start.

• To keep your bones motivated to stay strong, resistance training needs to be progressively more challenging. This means that as you gain strength, slowly increase the challenge by adding more resistance and/or trying different movements.

• The ultimate goal is 2–3 strength/resistance sessions per week that work all major muscle groups.

• Working with a professional to learn proper resistance training technique is well worth the investment to decrease the chance of injury.

Of course, check with your doctor first before starting a new exercise program, particularly if you have existing health conditions or known bone loss.

Prevention is the Best Medicine

We’ve now spent the bulk of this three-part bone health series talking about the things you can do to build and keep strong bones. Most of us care (or should care) about this because breaking a bone later in life can be serious and threaten independence, mobility, and, in certain cases, even increase the risk of death.

That being said, preventing a fall in the first place goes a long way toward protecting your bones and the rest of your body. Balance-focused activities such as tai chi, yoga, and single-leg exercises can help promote better balance, stability, and reaction time.

A few simple home modifications can prevent falls at any age: removing trip hazards like loose rugs and floor clutter, installing grab bars in the bathroom, and placing non-slip mats in the shower and on slippery floors. More home fall prevention tips here.

I hope this series on bone health has been helpful for you. If you have any questions, leave a comment below. And please don’t hesitate to share any of my posts with your friends and family!

Leave a comment

Thanks for being here,

~Allison

Remember that this information is meant to educate and inspire, but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

Bone Metabolism: Basics

Bone is alive and in a constant state of being broken down and rebuilt, a process known as remodeling. This complex cycle is fueled by nutrients and orchestrated by two key cells: osteoblasts and osteoclasts.

I know, I wish their names weren’t so similar either. Here’s how I remember them:

• OsteoBlasts — B for Builders (build bone)

• OsteoClasts — C for demolition Crew (break down bone)

During childhood, adolescence, and young adulthood, osteoblast activity dominates and bone mass increases. Starting around age 30, osteoclasts gradually outpace osteoblasts, and slow bone loss begins. In women, the loss of estrogen during and after the menopause transition accelerates this process by ramping up osteoclast activity.

Bone Metabolism: Necessary Nutrients

If osteoblasts and osteoclasts are the construction and demolition crew, they rely on having access to supplies, delivery drivers, and apprentices. This is where vitamins and minerals come in.

• Calcium — the star building block of bone

• Vitamin D — required for calcium to be absorbed from your digestive system

• Vitamin K — the K2 directs that absorbed calcium to your bones (and not somewhere less helpful, like an artery)

• Zinc and Vitamin B12 — support the osteoblast builder cells

• Magnesium — supports Vitamin D

While it might be tempting to rush out and buy supplements to cover all of the above, a food-first approach is the ideal way to ensure your body gets the most out of these nutrients. Remember, our bodies weren’t designed to absorb 100% of what we need in a single swallow.

The following is a quick reference guide to the vitamins & minerals involved in bone health, how much most people need, common food sources, and some things to think about when it comes to supplementation. This list is not all-inclusive. Please remember to check with your healthcare team regarding your specific needs:

In my experience, the most commonly needed supplements for bone health are Vitamin D3 and K2, as both are difficult to obtain in meaningful amounts through food alone. Many supplements now conveniently combine them in a single pill.

I recommend basing Vitamin D3 dosing on blood test results (the 25-OH vitamin D test). If testing isn’t easily accessible, 1,000–2,000 IU of D3 daily is generally considered safe for most adults, but more is not always better, so testing is worth it.

If this feels like a lot to take in, keep in mind there is another act to this story. Having the right vitamins and minerals available is important, but the body also needs a reason to build and maintain bone. That's where exercise, protein, and adequate energy intake come in — more on that in Part 3. Subscribe below to get it straight into your inbox next week.

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Thanks for being here,

~Allison

Remember that this information is meant to educate and inspire, but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

This is unfortunate because the most critical time for bone health is when many of us think we are invincible: our teenage years.

What exactly is bone?

While it is easy to picture bone as a solid structure, it contains an inner “spongy matrix” that resembles honeycomb, surrounded by a hard outer shell.

Nearly half of bone is made of protein (specifically collagen) in addition to minerals such as calcium and phosphorus.

Unlike hair and nails, bone is alive and constantly being remodeled, meaning it is in a constant state of being broken down and built back up. An estimated 10% of your skeleton is being turned over in this fashion every year!

Bone provides the obvious structure and foundation for movement, but also plays an essential role in mineral storage and blood cell production.

Bone Throughout the Lifespan

The rate of bone remodeling depends on several factors, one of the most important being the stage of life:

• Infancy and childhood: Bones are rapidly being built as part of the growth process.

• Adolescence: Nearly 40% of total bone mass is accumulated during this window.

• Early to late 20s: Peak bone mass is achieved.

• Around age 30: Most people begin losing 0.5–1.0% of bone per year.

• Menopause transition: For women, bone loss accelerates to 2–3% per year, as estrogen plays a protective role in bone health.

• 50s and beyond: Gradual bone loss continues, accompanied by an increased risk of fracture.

Why Peak Bone Mass Matters

Given the somewhat inevitable decline in bone mass over time, reaching maximum bone density in your 20s is a critical piece of lifelong bone health:

The challenge is that this bone-building window comes at a time when long-term health is rarely top of mind. Some of my most challenging nutrition conversations are with teenage audiences, as I try to find compelling ways to convince them that calcium-rich foods really are important.

It’s Not Too Late

While most of you reading this are likely beyond your peak bone-building years, there is still plenty you can do to slow bone density decline, and that’s exactly what we’ll dig into in my next post.

In Part 2, we’ll explore bone metabolism and the essential nutrients needed to support your bones.

In the meantime, I’d love to hear your questions about bone health so I can make sure to address them throughout this series.

Leave a comment

Thanks for being here,

~Allison

Remember that this information is meant to educate and inspire, but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

In Part 1, I reviewed what cognitive health is and the most common causes of cognitive decline (Alzheimer’s disease tops the list).

In Part 2, I explained the non-modifiable risk factors for Alzheimer’s disease (age, genetics, and biological sex).

In Part 3, I explored the 14 modifiable risk factors that contribute to up to 45% of all dementia cases, which are things you and your healthcare team can monitor for and address.

Today, I’ll dive into what we know about brain-healthy eating and how dietary patterns can work for, or against, your cognitive health.

Until about a decade ago, we had a hunch that the Mediterranean diet was good for the brain, but we didn’t have much good evidence to be sure.

That changed in 2015, when research on the MIND diet first made headlines1. (Note: I prefer “approach” because I’m not a fan of the 4-letter “D” word).

What is the MIND “diet”?

MIND is an acronym (which, it turns out, encompasses another acronym “DASH” which stands for Dietary Approaches to Stop Hypertension):

Mediterranean-DASH

Intervention for

Neurodegenerative

Delay

In short, the MIND intervention combines the cognitive and cardiovascular benefits of Mediterranean eating with the cardiovascular benefits of the DASH plan.

Results of the 2015 study showed that after following 960 people for almost 5 years, those who consumed the recommended MIND foods most of the time showed slower cognitive decline.

In fact, these “most of the time” folks had cognitive function equivalent to being 7.5 years younger in age than those who ate MIND foods the least.

Importantly, perfection was NOT required to see benefit.

This is good news for all of us.

If you can incorporate the MIND foods into your routine a moderate 70-80% of the time, your brain gets the benefits.

Plus, the research doesn’t suggest that you have to give up the foods that you love.

Research from around the world has continued to support the MIND intervention for reducing the risk of dementia:2

MIND Foods

The MIND approach first focuses on foods to consume more regularly (a refreshing change from “diets” that start with what to avoid):

• Green leafy vegetables — daily

• Other types of vegetables — daily

• Berries — 2+ per week

• Nuts & Seeds — 5+ per week

• Olive oil — daily

• Whole grains — daily

• Fish — 1+ per week

• Beans — 3+ per week

• Poultry — 2+ per week

While participants in the MIND studies were also encouraged to decrease intake of butter, cheese, red meat, fried foods, and sweets, the focus on what to consume more of is likely the most important part.

“Neuro” Nutrition:

As you can see, the brain-healthy MIND foods are largely plant-based, meaning that they are rich sources of fiber, vitamins, minerals, and phytochemicals.

These components, along with ones we likely haven’t discovered yet, promote brain health by:

• Improving cardiovascular health — blood pressure & cholesterol

• Supporting metabolic health — blood sugar & inflammation

• Increases micronutrient intake — vitamins and minerals (including B-vitamins, choline, zinc, iron, magnesium, and more)

• Supporting neurotransmitter (brain cell) function — healthy proteins

• Supporting brain structure — healthy fats

• Providing reliable energy for the brain — healthy carbohydrates

• Fueling the microbiome — fiber

A note on alcohol

While a glass of wine daily was originally seen as a positive dietary addition in the 2015 MIND publication, we now believe there is no safe level of alcohol consumption for brain health.3

Brain Healthy Eating = Healthy Eating

I often get new patients who come to me in a panic that they need a diet for their diabetes, high blood pressure, and cognitive health.

How will they manage it all!?!

The reassuring news is that brain-healthy eating is healthy eating. The MIND foods aren’t just good for your brain; they are good for your heart, your blood sugar, inflammation, cancer risk, and more.

Once again, the research points us to more plants, including fruits, vegetables, nuts, seeds, and grains.

No magic. Just real food.

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Thanks for being here,

~Allison

Remember that this information is meant to educate and inspire, but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

Not long ago, an Alzheimer's diagnosis came with little more than advice to "get your affairs in order."

Those worried about their own risk had little guidance and even fewer concrete steps they could take to prevent the onset or progression of the disease.

I don’t blame science or medicine for this.

The brain is so complex. If back then we were in the infancy of understanding its complexities, then today we are mere adolescents.

We’ve come a long way, and we still have a way to go.

I have been lucky to have had a front-row seat to how far our understanding of Alzheimer's disease has come.

Back in 2016, while working at Sonoma Valley Hospital, I was asked to join a team with the Buck Institute to develop a program built around the emerging evidence that nutrition and lifestyle could play a meaningful role in preventing and slowing the progression of Alzheimer's disease.

I was a baby dietitian back then. I didn’t appreciate what a gift this opportunity was.

Nevertheless, I jumped headfirst into getting myself up to speed on Alzheimer’s disease research and haven’t slowed down since.

Over the years, I have learned that there is so much we can do to protect our brain health.

In fact, a 2024 Lancet Commission report estimated that 45% of all dementia diagnoses are due to modifiable causes, meaning things that you can monitor and address with your healthcare team.

This is huge!

In Part 1 of this series, I provided background about what cognitive health is and the most common causes of dementia (with Alzheimer’s disease leading the pack).

In Part 2, I explored the non-modifiable risk factors (age, genetics, and biological sex) and how these factors can work as motivators to understand and act on the many modifiable risk factors.

Today’s post is all about the modifiable risk factors. Oh, and by the way, these factors aren’t just good for your brain, they are good for your whole body:

Modifiable Risk Factors:

1. Level of education — While most research refers specifically to formal higher education, being a lifelong learner in any sense of the word can only help support your cognitive health. Take a class, join a book club, learn a language, pick up an instrument. Curiosity counts.

2. Traumatic brain injury (TBI) — Falls, car accidents, and sports are the leading causes of concussion and brain injury. While we can’t go back and change any history of brain injury, we can stay off of ladders, put handrails and anti-slip mats in the shower, and always wear seatbelts.

3. Elevated LDL-cholesterol — The adage “What is good for your heart is good for your brain” continues to hold true. It includes monitoring for and managing plaque-forming cholesterol. Talk with your doctor about whether the more aggressive LDL targets published recently apply to you.

4. High blood pressure (hypertension) — Working with your doctor to keep your blood pressure in a healthy range won’t just make them happy; it will protect your heart and brain.

5. Smoking — While smoking increases the risk of dementia, long-term cessation significantly lowers it. In fact, quitting in middle age or later and staying smoke-free may reduce dementia risk to that of a non-smoker after 8–10 years. It is never too late to quit.

6. Diabetes — Chronically high blood sugar damages the brain and may increase Alzheimer’s Disease-related pathology over time. Monitoring for and managing high blood sugar, prediabetes, and diabetes goes a long way in protecting your brain.

7. Excessive alcohol intake — "Excessive" is currently defined as more than 21 units of alcohol per week, compared to fewer than 14 units, with a 4–5oz glass of wine, 12oz beer, and 1–1.5oz of liquor each counting as one unit. That said, some research suggests there is "no safe level of alcohol consumption for dementia," especially for women and those carrying the high-risk APOE-4 gene.

8. Obesity — The number on the scale is my least favorite health metric, for it is often more harmful (to mental health) than helpful. That said, excess body weight, particularly around the midsection, is associated with increased risk for several chronic diseases, including dementia. If this applies to you, focusing on the lifestyle and medical strategies covered here is a more meaningful and comprehensive place to start.

9. Physical inactivity — Any movement is better than no movement (and it isn’t too late to start!) was a primary takeaway from the Women’s Health Symposium I attended yesterday. In fact, physical activity may be the most important factor in protecting your cognitive health, with regular movement being the key.

10. Depression — Appropriately treating depression and other mental health challenges, especially in midlife, is an important step in protecting long-term brain health. Seek support, whether through therapy, medication, lifestyle changes, or a combination. Your brain health is worth it.

11. Social isolation — Humans are wired for connection, and the brain thrives on meaningful social engagement. Chronic loneliness and isolation have been shown to accelerate cognitive decline. Prioritize your relationships, stay involved in your community, and don't underestimate the powerful protective effect of simply spending time with people you care about.

12. Hearing loss — Sensory input is essential for keeping the brain active and for maintaining and forming new brain cell connections. Untreated hearing loss not only reduces a critical sensory channel, but it is also often socially isolating, compounding the risk even further. Wear those hearing aids if you need them!

13. Vision loss — Untreated vision impairment can be socially isolating and may reduce engagement in cognitively stimulating activities such as reading, writing, and art. Stay current with regular eye exams, and let this be extra motivation to manage your blood sugar and blood pressure, both of which can also affect your vision.

14. Air Pollution — This risk factor is often considered a "social determinant of health," meaning that people of lower socioeconomic status are more likely to work and live in communities with higher levels of air pollution. Relocating away from polluted areas is not a realistic option for most, but it is worth acknowledging that chronic exposure to this environmental factor does play a role in long-term brain health.

Next week, I’ll share what we know about how dietary intake affects many of these risk factors, as well as the risk of cognitive decline.

In the meantime, I’d be honored if you shared this with someone you care about.

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As always, thanks for being here,

~Allison

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Please remember that this information is meant to educate and inspire, but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

1

Confession: While I was looking forward to the speakers and mingling at the Women’s Health Symposium, I wasn’t sure what to expect with the boxed lunch that was included. Let’s just say that I couldn’t have planned the offerings better. No, it wasn’t a sandwich and a cookie. It was an array of healthy, hearty salads. Socks. Blown. Off.

The vast majority of people choose the latter without much thought.

As I introduced last week in Cognitive Health - Part 1, cognitive function is so much more than memory.

It is identity.

It is independence.

Until recently, it seemed that the risk of cognitive decline and dementia (now more commonly called “neurocognitive decline”) was left to fate.

We are lucky to live in a time where we know more and can be proactive about understanding our risk.

Alzheimer's disease accounts for an estimated 60–80% of diagnosed dementias, making it by far the most studied and the primary focus of research on cognitive decline prevention.1

Alzheimer’s Disease risk is due to both non-modifiable and modifiable risk factors.

Let’s start with the risks you can’t change.

Non-Modifiable Risk Factors:

• Age — risk of chronic diseases, including Alzheimer’s disease, goes up with age.

• Biological sex2 — Women represent approximately two-thirds of all Alzheimer's cases, which we are still trying to understand.

  • This difference is not fully explained by longer lifespan, and research is actively exploring the roles of estrogen/menopause, depression, reproductive history, and historically lower access to education and cognitively stimulating work.

• The vast majority of Alzheimer’s genetic research has focused on the APOE gene3, which accounts for an estimated 20–25% of population-level risk. Importantly, APOE risk is not deterministic, meaning even the highest-risk combination does not guarantee developing the disease.

  • The APOE gene comes in three forms:

    • APOE-2 — associated with decreased risk of Alzheimer’s disease

    • APOE-3 — associated with neutral risk (neither increased nor decreased)

    • APOE-4 — associated with increased risk of Alzheimer’s disease

  • Since we each inherit two copies of the gene (one from each biological parent), the six possible combinations are:

    • APOE 2/2, 2/3, 3/3, 2/4, 3/4, 4/4

      • APOE 3/3 is the most common combination

      • APOE 3/4 increases risk approximately 2–3x compared to APOE 3/3

      • APOE 4/4 increases risk approximately 8–12x compared to APOE 3/3

Ok, I know that went deep into the science for a moment. So let’s take a step back and put everything into perspective.

The vast majority of Alzheimer’s Disease and other dementias are related to both non-modifiable and modifiable risk factors.

Understanding each risk factor is important information as you figure out where you are and what you need to do to influence what happens going forward.

When it comes to genetic risk, I know it can be scary, and some people would rather not know. That’s ok.

For me, I choose to look at genetic risk as a motivator. I want to know all the cards on the table so I can make my next move.

Even if my genetic risk is high, remember it is not guaranteed that the disease will develop.

This is an important distinction.

Next week, for Cognitive Health — Part 3, we will dive into the important topic of modifiable risk factors. These are the risk factors that put you in the driver’s seat to decrease your risk of dementia and other chronic diseases.

Now that is inspiring and motivating.

As always, thanks for being here,

~Allison

Leave a comment

Please remember that this information is meant to educate and inspire, but is not medical advice — please consult your healthcare team to determine what is most appropriate for you.