My guest today Dr Richard Johnson is a practicing physician and has been a medical scientist for over 25 years. He is currently a Professor of Medicine at the University of Colorado in Denver. Rick is internationally recognized for his seminal work on the role of sugar and its component fructose, in obesity, dementia and Alzheimer's Disease.
Alzheimer’s Disease Is Preventable!
Alzheimer’s disease is one of the most critical health problems of our time, which is directly related to our lifestyle and eating patterns. Back in 1910, there were only 3 recorded cases of Alzheimer’s, and now over 50 million [1]!
Although it is a terrifying health condition, the great news is that Alzheimer’s is 100% preventable. To learn how to avoid it, we must first learn about the brain and lifestyle factors affecting its development.
What Happens in the Brain During Alzheimer’s Disease?
Alzheimer’s disease is a serious issue because it damages and destroys brain cells, or neurons. The main areas of the brain affected by the disease include [2] [3] [4]:
- Hippocampus: Where memory is formed
- Temporal Lobes: Where language and emotions are processed
- Frontal Lobes: Where decision-making, planning, and self-control are managed
Two hallmark features of Alzheimer’s are beta-amyloid plaques and tau protein tangles [5] [6] [7]. Scientific measures to block these plaques have mostly failed, as research reveals these plaques are not the root cause but a side effect of inflammation—that’s what needs to be fixed [8] [9].
Another bad news is that long before the symptoms appear and the disease can be diagnosed, the brain starts to shrink. Although brain shrinkage may occur in dementia as well, they are not the same disease [10].
Alzheimer’s vs. Dementia: What’s the Difference?
Dementia is an umbrella term for cognitive decline that includes different conditions, which interrupt daily activities. However, Alzheimer’s is a distinctive disease and the most common cause of dementia [11].
Unlike other forms of dementia, Alzheimer’s damages neurons, which causes memory loss, confusion, and behavioral changes [12].
So, it is essential to know Alzheimer’s symptoms, as its early signs may appear around 40 years of age.
Signs of Alzheimer’s
Although it may sound early, it is wise to watch for these symptoms when you are around 40 [13] [14] [15]:
- Memory loss that disrupts daily life
- Difficulty completing familiar tasks
- Confusion with time or place
- Challenges in planning or problem-solving
- Changes in mood or personality
The main cause of these symptoms of Alzheimer’s disease is high blood sugar levels and inflammation.
The Role of Blood Sugar and Inflammation
Alzheimer’s is known as type 3 diabetes, meaning that high blood sugar levels can significantly disrupt brain health. It is found that high levels of blood sugar can cross into the brain, damaging neurons and impairing function [16] [17] [18].
Testing markers like C-reactive protein, fasting insulin, fasting glucose, and HbA1c can help us find out if there are any signs of diabetes.
Actually, recent research shows that the true cause of Alzheimer’s is fructose (a kind of sugar) and insulin resistance in the brain [19] [20] [21].
Fructose: The Hidden Cause
Fructose can be found in sugar, high-salt carbohydrate combinations, and processed foods. It can reduce blood flow to the hippocampus and frontal lobe, which damages cognitive function [22] [23].
Fructose can lead to insulin resistance and poison the brain. Shockingly enough, autopsy studies reveal that Alzheimer’s patients have fructose levels five times higher than normal [24] [25].
So, to avoid the problems caused by fructose, we need to avoid foods high in this kind of sugar.
Foods High in Fructose/Sugar to Avoid
The following food sources contain high levels of fructose [26].
- High-fructose fruits like apples, pears, mangoes, and grapes
- Bread, rice, potatoes, and cereals
- Fruit juices and diet/sugary sodas
- Processed foods and non-nutritive sweeteners
- Honey and high-fructose corn syrup
While brain damage does not seem like something we can cure, we can actually avoid it completely by following the evidence-based strategies below.
Preventing Alzheimer’s: Evidence-Based Strategies
We all have experienced or at least heard stories of problems that Alzheimer’s disease can cause in the patient’s life and the life of everybody around them. It is great to know that we have the power to prevent Alzheimer’s.
We just need to increase the Brain-Derived Neurotrophic Factor (BDNF). BDNF helps neurons survive and grow, which means brain development and no Alzheimer’s disease [27] [28].
To increase BDNF levels, we can:
- Follow a Ketogenic Diet: High-fat, low-carbohydrate diets can help reduce inflammation and provide the brain with an efficient energy source—ketones [29] [30].
- Do Strength Training: Building muscle stimulates mitochondria and ATP production, which improves brain health [31].
- Do Zone 2 Exercise: It is a moderate-intensity aerobic exercise that can boost metabolic performance and lower inflammation [32].
- Try Fasting: Intermittent fasting can help regulate blood sugar levels and reduce insulin resistance [33].
- Stay Hydrated: Drinking water helps block fructose’s harmful effects on the brain.
The Takeaway
Despite what many may think, Alzheimer’s disease is not an inevitable consequence of aging but a condition caused by factors like diet, exercise, and blood sugar control.
Inflammation and high blood sugar levels, which result from bad diets and lack of exercise can negatively affect brain function and lead to Alzheimer’s.
So, by making the simple, small changes mentioned above, we can simply avoid a life-threatening disease like Alzheimer’s.
Find Dr Johnson's Books
- Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent - and Reverse - It
- The Sugar Fix: The High-Fructose Fallout That Is Making You Fat and Sick
Carnivore Resources
- #1 Carnivore Community
- Find A Carnivore/ Keto Doctor
- Carnivore Macro Calculator
- GoCarnivore Sugar Calculator
- Buy KetoMojo (Ketone Meter)
About Dr Richard Johnson
Dr. Richard Johnson is a professor of medicine at the University of Colorado and is a clinician, educator, and researcher. He is board certified in internal medicine, infectious diseases, and kidney disease.
For more than 20 years, he has led research on the cause of obesity and diabetes, with special interest in the role of sugar (especially fructose) and uric acid. His research has been highly cited, published in top medical journals, and supported by grants from the National Institutes of Health. He is the author of The Sugar Fix and The Fat Switch. Dr. Johnson lives in Colorado with his wife, kids, and two rambunctious puppies.
