Is there a cure for Alzheimer’s? (The End of Alzheimer’s Program book review)

photo of woman showing her cellphone to her grandmother

written by Nina Shantel, blog:, published September 13, 2022

There is not a cure for Alzheimer’s disease and, most likely, never will be, but it’s possible to reverse and prevent Alzheimer’s through nutrition, lifestyle, exercise, and detoxification.

(if you prefer to watch a video instead of reading this post, click the red play button below)

In the book, “The End of Alzheimer’s Program. The First Protocol to Enhance Cognition and Reverse Decline at any age,” Dr. Dale Bredesen outlines his convoluted, multi-faceted strategies to reverse and prevent Alzheimer’s. He should have changed the end portion of the title of his book because he admits that the older someone is and the longer they have had Alzheimer’s, his protocol is less likely to prevent, slow or reverse mental decline. He doesn’t have long-term proof his protocol is effective as the longest anyone has been on his program is eight years (Bredesen, p 54).

His protocol involves dietary changes, exercise, detoxification, counting macros, supplementation, probiotics, numerous tests, meditation, training your brain to improve cognition, stress release, dental work, journaling, keeping a food diary, tracking macronutrients, sleep therapies, fasting, and working with a functional medicine practitioner, amongst other tools. The list of suggestions is so long and so confusing, someone should seek medical advice instead of following the steps in this book to customize the strategies to what one really needs.

He calls his diet a plant-based ketogenic diet, but it’s not plant-based, and encourages animal products from fish and eggs (which are extremely high in cholesterol). A plant-based diet is either entirely vegan or where the majority of calories come from whole plants. Most of the calories in this diet plan comes from fat (animal fats and oils), preferring MCT oil.

fish contains saturated fats, microplastics, mercury and toxins.
We can get omega 3s from plants instead of from fish

MCT oil is made from either palm oil or coconut oil, which are both high in saturated fat. Tropical oils are the least heart-healthy out of all the oils, yet Dr. Bredesen is recommending them.

Dr. Bredesen wants people to consume three tablespoons of MCT oils and warns that this can cause diarrhea. High fat diets cause diarrhea. This is your body telling you to stop eating oil and to minimize fats!

oils are processed foods that increase cholesterol.
Oils are not heart-healthy and should be avoided

Three tablespoons of coconut oil is 365 calories, and has a terrible ratio of omega 3s (1%) to omega 6  (6%) with 33 grams of saturated fat. Coconut oil has no vitamins, except for a negligible amount of vitamin K, no fiber and no minerals.

If you want healthy fats with a high ratio of omega 3s, choose chia seeds over oils. Chia seeds have a favorable ratio of omega 3s to 6s, 486% omega 3’s to 15% omega 6. Chia seeds have 1 gram of saturated fat compared to 5 grams in olive oil. Coconut oil has a whopping 33 grams of saturated fat.

chia seeds are a healthy whole-food that is high in omega 3 fatty acids

Per the Mayo Clinic, “saturated fat is known to raise cholesterol levels, linked with heart disease risk.” All oils raise cholesterol levels, some worse than others. Coconut oil will raise your cholesterol levels more than heathier oils like olive oils. Healthier does not mean healthy though. “…research has found that cholesterol levels have more to do with the fat you eat, namely saturated and trans fats,” which is another reason to reduce saturated fats (1).

Chia seeds are a healthy, whole-food, high in fat. Three tablespoons of chia seeds has 10 grams of fiber, 146 calories, and 5 grams of protein. To eat chia seeds, just pour over frozen berries, stir a few times, put in the fridge overnight, and in the morning, you’ll have a berry treat.

Dr. Bredesen recommends starting with 75% of the calories coming from fats like oil, fish, eggs, nuts, seeds, and avocado (pg 193). He says, “animal protein is optional,” which it isn’t, and that a person could modify his diet plan to be 100% vegan (Bredesen, p 179).

Dr. Bredesen allows .8 grams of protein per kg of bodyweight of animal protein each day, which is the total protein intake of the RDA (recommended dietary allowances) and says to ignore plant proteins (Bredesen, p 197). In other words, he will permit you to eat additional protein if that added protein comes from plants. He’s overriding the RDA guidelines by claiming more protein is okay as long as it doesn’t come from animal sources. Protein converts into amino acids in the body. Amino acids are acidic, yet he recommends more protein, contradicting himself through the book; even admitting that protein hinders healing.

drink plant milks instead of animal milks.
Animal milks contain hormones, saturated fat, pus, antibiotics and contribute to disease in humans

He states that “dairy products cause inflammation…” (which is true) “…a key driver of Alzheimer’s…” yet contradicting himself repeatedly, saying it is okay to eat ghee, yogurt, kefir, cheese, and milk, which are all dairy products, contain salt, saturated fat, and hormones linked to cancer and can trigger autoimmune attacks (Bredesen, p 173).

He has all these kooky ideas as to what fruits and vegetables are healthy, all fruits are healthy! He says to eat unripe tropical fruit like green bananas and mangoes for their resistant starches and digestive enzymes. Unripe fruit is harder to digest and contains less nutrients than ripe fruit, so he is wrong again. People should eat fresh ripe fruit, not unripe fruits.

A variety of fruit is essential to a healthy mind and body
Photo by Jane D. on

He says to limit persimmons (Bredesen, p 164) and other fruits and vegetables that are high on the glycemic index, even though these foods are excellent sources of prebiotic fibers and have demonstrated neuroprotective properties. He says to eat raw beets instead of cooking them, because they are lower on the glycemic index (GI). My blood sugar rises more by eating raw or cooked beets than if I had eaten a white potato. Each person’s reaction to foods varies. The GI is not a good guide as to how healthy or high someone’s blood sugar will rise because of bioindividuality.

He says it’s okay to drink red wine when alcohol is a known poison, but to avoid ripe mangoes! He states alcohol is a “neurotoxin” and to avoid if risk of cognitive decline; maybe he forgot his book is aimed at people who have Alzheimer’s and those who are trying to reverse it (Bredesen, p 178).

two red wine bottles beside clear wine glass
Alcohol contains a lot of calories, which contributes to weight gain. Alcohol is a poison.
Eat red and purple grapes, instead of drinking wine.
Photo by Domeniile Blaga on

He says to test blood sugars 1-2 hours after a meal to see how a meal affects blood sugars, and if your blood sugar goes up, omit the carbohydrate in that last meal, which is faulty advice because it’s not just what you just ate, but the amount of fats you’ve been eating at least one week before, and how much fat you have on your body that affects blood sugars. 

He recommends a mere 15% of carbohydrates to come from low-carbohydrate vegetables, fruits, and mushrooms (Bredesen, p 195). He allows ¼ of a sweet potato, which is wacky and nonsensical. When someone eats a low carbohydrate diet, they are increasing insulin resistance. By adding lots of fat to one’s diet, that makes insulin resistance worse because excess fat (and animal protein) is the cause of obesity, heart disease, and Type-2 diabetes, among many other life-threatening conditions.

Eating fat causes people to become fat. Fat takes priority in the cells and when the cells and the organs become saturated with fat, more insulin is made by the pancreas because it must work harder to push insulin into the cells because the cells are full of fat. Insulin also doesn’t work as effectively if there is excess fat eaten and inside our bodies, which leaves blood sugar in the bloodstream, so people have high blood sugar levels.

Most of Type-2 diabetics are overweight, they have visible fat (usually belly fat) and fat inside their bodies. You can be thin and still have high blood sugars if you are eating a high fat diet and aren’t eating enough fruit and vegetables.

His book is full of faulty advice because he doesn’t understand the cause of diabetes, autoimmune disease, heart disease and weight gain. What triggers most diseases are animal products, not eating enough fruits and vegetables, and eating foods high in fat, and low in micronutrients and fiber.

He acknowledges that gut health is important and suggests people take probiotics, but probiotics have been found to help some people and harm others and there is no way to know if probiotics will be good for some people and not others. What people should eat are prebiotics which are found in fruits, vegetables, beans, whole grains (ex: quinoa & oat groats) lentils, and greens. The more plants one eats, the more varied fibers they consume which helps heal the body, so people should not limit their intake of fruits and vegetables based on a scoring system like the glycemic index. Eat plants, not probiotics.

He states that people who have diabetes, heart disease and hypertension are more likely to develop Alzheimer’s so if those conditions are reversed, it could prevent Alzheimer’s, yet his high-fat diet plan promotes insulin resistance, fat storage and blood sludge (blood saturated with fats). The reason why his diet works for some people is that it reduces the amount of animal protein, gets rid of flours, sugar, desserts, pasta, refined carbs, bread and processed foods. If someone reduces calories and inflammatory foods, they usually get better.

Just because someone’s weight has gone down, they feel better and their memory improves, that doesn’t mean that diet is ideal. If someone’s blood sugar goes up and stays up after a meal, that diet didn’t reverse diabetes. A diet that reverses diabetes, heart disease and reduces one’s likeliness of cancer, is a diet that is low in fat (10-15% of one’s daily calories), low in protein 10% (preferable from whole plants) and high in fruits and vegetables.

He wants his patients to get into ketosis, but ketosis is not a healthy state, it’s the body’s protective mechanism to stay alive when food is scarce, and there are few carbohydrates eaten, and low glycogen stores. Ketosis is hard on the human body; we don’t want to force ketosis. His explanation for achieving ketosis is that the body produces ketones to use fat for fuel.  Our bodies use all foods for fuel.

Fat gets stored as fat. Excess protein converts to fat and gets stored as fat. Excess carbohydrates, on the other hand, get burned off in the form of heat. Glucose, not fatty acids, is the preferred source of fuel for humas so we should eat primarily carbohydrates from whole foods like potatoes, corn, beans, peas, beans, whole grains, and a variety of fruits like mangos and papayas. Fat and protein are more likely to lead to weight gain, and carbohydrates help people lose bodyfat.

In the Mastering Diabetes program, they mostly eat fruit, and these people are reversing Type-2 diabetes, heart disease and regaining their eyesight. Those with Type-1 diabetes are able to inject less insulin because they stopped eating so much fat, avoid all oils, animal products, and eat large greens salads and lots of whole-carbohydrates from fruits and vegetables.

The “End of Alzheimer’s Program” book has some good tips for reversing cognitive decline that have nothing to do with diet, like fasting 12 hours a day and eating dinner at least three hours before going to bed, so if you read the book, ignore his dietary suggestions. Dr. Bredesen doesn’t understand how detrimental fat and animal protein is to the human body and his recommendations can make people sicker.

Dr. Bredesen’s claims to be an expert, yet he doesn’t understand the science because he relies on studies funded by pharmaceutical companies, and the dairy and meat industry.

We need to eat less meat, less fat, and more micronutrients (not macronutrients like protein and fat) in plants foods that provide the vitamins and minerals to function properly.

If you want to learn more about nutrition, read, “The China Study,” by Dr. Campbell, “Mastering Diabetes” by Dr. Khambatta, “The Starch Solution” by Dr. McDougall, “Your Body in Balance” by Dr. Neal Barnard, my book “The High-Five Diet” published in 2021 which also contains plant-based recipes available at and the movies “Forks Over Knives,” “The Game Changers,” and “Eating You Alive.”


  1. “Don’t Get Tricked by These 3 Heart-Health Myths.”, Mayo Clinic, 24 Apr. 2019,,fatty%20acids%20in%20coconut%20oil. . Accessed 5 Aug. 2022.
  2. BREDESEN, DALE. End of Alzheimer’s Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age. AVERY PUB GROUP, 2022.

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

Kickboxing and Boxing Workout for Beginners (20 min cardio workout)

In this 22-minute kickboxing and boxing beginner workout, the objective is to have fun, get cardiovascular exercise, throw some kicks and punches, and strengthen the core, hips, and shoulders.

Below are the exercises, in order:

  1. No-jumping, low-impact jump rope
  2. Hip lifts, 10 per side
  3. Cross punches. 10 per side
  4. Squat plus two side steps, followed by a calf raise and triceps extension
  5. Uppercuts. 10 per side
  6. Speed bag
  7. Jab + cross. 10 reps per side
  8. Squat, step, kick low, medium and high
  9. Rear hook. 10 reps side
  10. Push kick. 10 reps per side
  11. Cool down/stretch

Click the play button on the YouTube video below to workout with me

Is rice safe to eat? (Which foods contain arsenic?)

Arsenic is found in high concentrations in fruit juices, seafood, rice and contaminated drinking water. Arsenic is also found in high concentrations in rice grown in Southeastern United States, which were formerly cotton fields. Farmers used insecticides to kill boll weevils on cotton. Arsenic is now banned, yet it continues to sicken us worldwide (3).

rice contains arsenic due to insecticides used on previous crops

Arsenic is a poison and is in practically everything we eat. Arsenic is associated with cancer and death (1, 2).  Most people have heard that rice contains a substantial amount of arsenic, especially rice grown in Southern United States (3). Look for rice grown in California, India or Pakistan, and boil rice like pasta, rinsing out the rice with fresh water after it’s cooked.

Luckily, there are additional steps you can take to reduce your uptake of arsenic.

Buy filtered water and filter it further by using a home filtration system (2). Bottle water can, and in some cases, has exceed the FDA’s maximum threshold for arsenic (1). Double-filtering water reduces contaminants, not just arsenic.

selective focus photography of pure orange juice
Fruit juices contain high concentrations of arsenic. Chose organically grown fruit.
Blend the fruit or eat it whole instead of juicing.
Photo by Pixabay on

Avoid drinking juice. Blend organic fruits with almond milk or filtered water instead of juice.

fish food inside jar
Get high doses of omega 3’s from chia seeds instead of fish. Fish contain toxic chemicals such as arsenic.
Photo by Delphine Hourlay on

Avoid all seafood. You don’t need to be concerned about getting sufficient omega 3’s as long as you are eating plenty of fruits and vegetables, which contain omega 3 fatty acids. You can also add a tablespoon or two of ground flax and chia seeds to get a super-dose of omega 3’s. Lastly, avoid oils which have high concentrations of omega 6 fatty acids, which make the conversion of omega 3s to DHA and EPA more difficult.


  1. “Is Bottled Water Safe? CR study reveals it sometimes contains arsenic.” Consumer Reports: On Health. July 2019. Page 2. Print.
  2. “Arsenic in Food: FAQ. How arsenic gets into foods and what it means for you.” WebMD. December 2011.
  3. McDougall, John. “Arsenic in Rice.” Arsenic in Rice. Putting Pollution in Perspective, Dr. McDougall Health and Medical Center, Dec. 2014, Accessed 27 July 2022.

Why does rice have arsenic?

Arsenic is also found in high concentrations in rice grown in Southeastern United States, which used to be cotton fields, where farmers used insecticides to kill boll weevils. Arsenic is now banned, yet it continues to sicken us worldwide.

Which countries have rice with the least amount of arsenic?

Choose rice grown in California, India or Pakistan, which contain less arsenic. Boil rice like pasta, rinsing out the rice with fresh water after it’s cooked, which will remove additional arsenic.

how to make crispy corn tortilla chips without oil

written by Nina Shantel, blog:, published August 23, 2022

I love crunchy, salty, crispy tortilla chips, but it’s so hard to stop eating them, and the oil they are fried in along with not being able to control my portions, makes my blood sugar and weight go up, so I stopped eating them until now because my husband makes the most delicious, oil-free baked tortilla chips. Let me show you how he makes it.

Crispy Baked Oil-Free Corn Tortilla Chips

  1. Take out however many corn tortillas you want to eat right away.
  2. Wash the tortillas in water briefly. Shake off any excess water.
  3. Stack tortillas on top of one another onto a cutting board and slice down the middle. Turn tortillas half-way around and slice down again. Watch video to see how we make 8 triangle-shaped chips.
  4. Place tortillas on a parchment-lined baking sheet. Sprinkle with salt. Place baking sheet on the middle rack in a cold oven. Close oven door.
  5. Turn oven temperature to 350 degrees.
  6. Check tortillas every 5 minutes to see how they are cooking. Some people may like chewier chips, but I like mine very crispy, so it usually takes 15 minutes to crisp mine up. Don’t flip them. Serve warm.

I compared one of my favorite tortilla chips, from Late July, which contain sunflower oil.

Two ounces of their tortilla chips is 260 calories and 12 grams of fat. That’s a lot of fat, and chips are usually just a side or snack!

I try to limit my fat grams to 10 grams per meal.

The tortilla chips we make contains no oil, 2.4 ounces, so you get more chips, is 180 calories and only 2 grams of fat.

I’ll be making a video on how to sauté without oil and if you want healthy recipes, check out my book The High-Five Diet. At the video’s end screen, I’ll link my recipe playlist and a workout you might enjoy because you can’t just eat your way to health, you’ve got to move too!

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

vegan summer salad with creamy, sweet & tangy dressing (low-fat, oil-free, LFPB recipe)

written by Nina Shantel, blog:, published August 17, 2022

This low-fat, plant-based, oil-free, nut-free, vegan, simple refreshing summer salad has only six ingredients, yet, it has a depth of flavor and is full of nutrition. It’s my favorite salad combination that I eat almost every morning.

The sweet, tangy, creamy dressing contains just two ingredients: a rich, syrupy-sweet, tangy balsamic vinegar, and creamy, rich tahini from blended sesame seeds into a seed plant-butter.

This micronutrient-packed salad is filled with fiber, Vitamin K, Vitamin C, calcium, iron and folate (great for pregnant moms!). Even without dairy, animal protein, beans, or grains, this plate contains 12 grams of protein, which is impressive.

This anti-inflammatory hydrating salad has 350 calories, 7 grams of plant fats, 53 net grams of whole food carbohydrates, and fuels my tough weightlifting workouts.


  • 2 handfuls washed mixed greens
  • Handful of sugar snap peas, ends removed, cut in half
  • 2 oranges, peeled, sliced in half, pith removed, and cut into bite-size pieces
  • 2 nectarines, cut into bite-size pieces, toss out the pit
  • 2 teaspoons tahini
  • 2-3 teaspoons balsamic vinegar

Recipe (watch video below or follow written instructions):

Cut mixed greens on cutting board into bite size pieces and place on a large plate. Add sugar snap peas. Toss salad gently with your fingers. Add orange and nectarine slices and gently toss with your fingers again. Drizzle tahini, one teaspoon at a time over salad. Lastly, drizzle balsamic vinegar, one teaspoon at a time over the top of the salad. You can add raw walnuts if you want more fat and more crunch to the salad. Eat slowly, with a large fork and enjoy!

350 calories, 12 grams protein, 53 grams net carbohydrates, 7 grams of fat

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

Full body beginner workout with light weights (25 minute strength session)

written by Nina Shantel, blog:, published August 9th, 2022

For this 25-minute beginner full-body strength workout, you’ll need two sets of hand weights, a mat, and 16 ounces of water

Below are the exercises performed in this workout, in order:

1. lay on your side, perform rectangles with your top leg, forwards and backwards. 10 reps (10 each direction). This exercise targets the medial glutes (hips & side butt)

2. glute bridge with wide feet (glutes) followed by log-legged narrow bridges (hamstrings)

3. Fifteen static lateral lunges with ten leg lifts. Hold one weight.

4. Three-way calf raises for one minute.

5. chest press to chest fly, 12 reps of each.

6. alternating dumbbell rows to target the back muscles

7. Front raise, high row, bent-arm eccentric lateral raises, eccentric hammer curls. This combination works the shoulders and the biceps.

8. On back, knees at 90 degrees, perform bent-leg heel taps with crunches for one minute. This exercise targets the abs, and you may also feel it in your quadriceps (the thighs)     

9.  stretches

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

Can the AARP be trusted? (No! Shame on the AARP)

written by Nina Shantel, blog:, published August 2, 2022

My mom sent me page 40 of AARP’s “The magazine,” because she was alarmed that the AARP was instructing its seniors to eat more fat. Americans eat too much fat as it is.

The article states that people should eat healthy fats, but then instructs people to eat unhealthy fats from salmon, mackerel, sardines, tuna, dairy products, oils such as olive, safflower, peanut, and sesame oil (nuts and seeds are fine, but concentrated oils are detrimental to our health, and cause weight gain).

Shame on the AARP for telling its seniors to eat more fat from fish, that contain mercury which is linked to Alzheimer’s; oils, which are concentrated, high-calorie, fatty processed foods, which can induce Type-2 diabetes overnight; and full-fat dairy products, which trigger autoimmune diseases.

The AARP is a lobbying group so they cannot be trusted to give unbiased advice. Lobbyists push legislation that benefits companies that donate to their organization.  What seniors need, is to eat more fruits, more vegetables, more beans, more leafy greens, and less fatty foods from oils and animal products.

The AARP does not give good diet, weight loss or health advice. In fact, they promote foods that make people sicker and fatter.

For optimal health, weight, blood pressure, and disease reversal and prevention, everyone should avoid processed foods, oils, dairy and animal flesh.

(Top photo: avocados are healthy, but they are high in fat & calories and contain saturated fat. Saturated fats and all fats should be minimized. Limit avocado consumption to no more than 1/2 avocado per day).

Why the AARP cannot be trusted to give good health advise

Source: “Enjoy More Healthy Fats.” AARP The magazine, 2022. p. 40.

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

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