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Monday 8am - 6pm Tuesday 8am - 6pm Wednesday 8am - 6pm Thursday 8am - 6pm Friday 8am - 6pm

Dr. Heather Sandison, ND, 535 Encinitas Boulevard, Encinitas, CA (2025)

08/06/2025

It’s so exciting to see more research on what we’ve always said…

✨ Addressing risk factors early, and intervening appropriately can significantly help to slow or even prevent cognitive decline.

In this recent study, it was concluded that “Among older adults at risk of cognitive decline and dementia, a structured, higher-intensity intervention had a statistically significant greater benefit on global cognition compared with an unstructured, self-guided intervention. Further investigation of functional outcomes, biomarkers, and ongoing extended follow-up will help address clinical relevance and sustainability of the observed cognitive benefits.”

Interested in learning about your own risk factors for cognitive decline? Comment RISK and I’ll send you my free Risk Quiz. ✏️

08/03/2025

The choices we make every single day can shape the future for our brain.

Fortunately, there are so many brain-friendly things you can do to help reduce the risk of developing Alzheimer’s:

🍔 Reduce your intake of processed foods. Did you know that a diet rich in these foods is actually linked to a 30% higher risk of developing dementia? Processed foods can cause inflammation and deprive the brain of crucial nutrients. Instead, focus on choosing whole foods and a ketogenic diet to support the brain.

🪑 Sit less as often as possible. Sitting has even been referred to as “the new smoking!” Prolonged inactivity is associated with all sorts of things, from metabolic disease, to depression, and even cognitive decline. Make sure movement is part of your daily routine.

🛌 Maintain quality levels of sleep. This means reducing screen time before bed, getting at least 7 hours, and seeking treatment for any sleep disturbances like sleep apnea.

🧘 Manage stress levels. If you’ve ever experienced excessive or unmanaged stress, I’m sure you know how it can impact your memory and decision-making. But long term? It can increase your risk of dementia. Practice regular stress relief– whatever that looks like for you.

How will you incorporate these tips into your (or your loved ones) daily routine?

07/31/2025

Could better sleep slow Alzheimer’s?

A new study says maybe, if it's the right kind of sleep.

Researchers have discovered that a sleep medication called lemborexant (already FDA-approved for insomnia) might actually help protect the brain from tau protein buildup, which is one of the key drivers of Alzheimer’s.

In Alzheimer’s, these proteins can go rogue and start clumping up, damaging memory centers like the hippocampus. This study showed that mice given lemborexant had 40% more preserved brain volume in memory areas than those given other sleep meds (or none at all).

Why does this matter?

It suggests that not all sleep is created equal!

Lemborexant works by blocking orexin, a brain chemical that helps control the sleep-wake cycle. That seems to be what made the difference. Not just more sleep, but better-quality sleep for brain health.

Now, it’s early days. This was a mouse study, and only male mice saw the benefit. But it gives us hope that targeted sleep support could someday be part of how we slow Alzheimer’s progression.

This is why I always say:
✔ Prioritize your sleep
✔ Support your circadian rhythm
✔ Stay curious about new research

We're learning more every day. And every small breakthrough counts.

Would you want to see more drug-free ways to improve sleep and protect your brain?

07/27/2025

Happy to share that I was featured last week in

Read the full article and learn the one thing you could do to reduce your risk by clicking the link in my bio. 🔗

07/25/2025

Supporting your cognitive health isn’t just about what you do. It’s also about how you adapt to your environment.

In the heat of summer, that means giving your brain what it needs most: water, rest, and care.

Here are some of my favorite tips to keep your loved one (and even yourself!) hydrated during these hot months:

👉 Start early. Begin hydrating in the morning and continue throughout the day. Waiting until you’re thirsty means you’re already playing catch-up.
👉 Aim for water-rich foods. Cucumber, watermelon, oranges, and leafy greens can all boost hydration.
👉 Flavor naturally. Add a splash of lemon, mint, or berries to make water more appealing—especially for those who may resist plain water.
👉 Offer small, frequent sips. Large glasses can feel overwhelming. Try a few ounces every hour instead.
👉 Avoid excess caffeine and alcohol. These can increase fluid loss and contribute to brain fog.

Want to learn more? Comment RESOURCES and I’ll send you the link to all of my totally free resources 🧡

07/23/2025

I’m thrilled to be doing some live talks on the east coast at coming up later this month. If you’re interested in attending, there’s still space!

📍 July 29 — Juniper Village at Chatham in Chatham, NJ
📍 July 30 — Juniper Village at Bucks County in Bensalem, PA

Join me to hear key insights from my book Reversing Alzheimer’s and practical, science-backed tools for improving cognition—whether you’re just noticing some “senior moments” or facing a serious diagnosis.

These evenings will also include a book signing and the opportunity to connect with others who are committed to brain health and healthy aging.

To RSVP or get more details:
📧 Chatham.Sales@JuniperCommunities.com | 📞 973-966-5483
📧 Bucks.Sales@JuniperCommunities.com | 📞 215-929-5716

07/19/2025

Your loved one doesn’t have to settle for memory care, when recovery IS possible!

Years ago, I had a patient’s daughter ask me where she could send her father for the kind of care that I recommended.

The problem?

I didn’t actually have an answer for her.

No facility offered a brain-healthy diet, cognitive stimulation, or even believed recovery was possible.

So I opened Marama!

Most senior living homes mean well—but they’re understaffed, overextended, and focused on survival, not improvement.

So if you’re looking for a facility for a loved one, here’s what I’d recommend asking:

👉 Do you offer a brain-healthy diet?
👉 Are residents engaged in activities that strengthen the brain?
👉 Is social connection prioritized?
👉 Do residents have a sense of meaning and purpose?

If the answer is “no,” keep looking. Your loved one deserves a chance at a brighter future.

We still have a few openings at our very own Marama facility. If you’re interested in learning more, comment MARAMA and I’ll send you the link.

07/16/2025

This cool and refreshing salmon salad is a great choice for the hot summer months.

It’s keto, cost-effective, and high in nutrients that support brain health!

Ingredients:
👉 One 6- to 8-ounce can of salmon, drained and flaked
👉 2-3 tablespoons of avocado oil or olive oil mayonnaise
👉 1-2 teaspoons Dijon mustard
👉 1-2 tablespoons red onion, diced
👉 1-2 stalks of celery, diced
👉 1-2 tablespoons fresh dill, chopped (or 1 teaspoon dried dill)
👉 Salt and pepper to taste
👉 Juice from ½ lemon (optional)
👉 1-2 tablespoons capers (optional)
👉 Lettuce leaves or mixed greens for serving

Instructions:
1️⃣ Drain the salmon and flake it into a medium mixing bowl, removing any skin or bones.
2️⃣ Add the mayonnaise, Dijon mustard, red onion, celery, and dill; stir to combine.
3️⃣ Season with salt and pepper to taste, then add the lemon juice and/or capers, if using. Stir to combine.

Need more brain-friendly keto inspiration? Comment KETO and I’ll send you my free guide 📓

07/13/2025

Supporting your cognitive health isn’t just about what you do. It’s also about how you adapt to your environment.

In the heat of summer, that means giving your brain what it needs most: water, rest, and care.

Here are some of my favorite tips to keep your loved one (and even yourself!) hydrated during these hot months:

👉 Start early. Begin hydrating in the morning and continue throughout the day. Waiting until you’re thirsty means you’re already playing catch-up.
👉 Aim for water-rich foods. Cucumber, watermelon, oranges, and leafy greens can all boost hydration.
👉 Flavor naturally. Add a splash of lemon, mint, or berries to make water more appealing—especially for those who may resist plain water.
👉 Offer small, frequent sips. Large glasses can feel overwhelming. Try a few ounces every hour instead.
👉 Avoid excess caffeine and alcohol. These can increase fluid loss and contribute to brain fog.

Want to learn more? Comment RESOURCES and I’ll send you the link to all of my totally free resources 🧡

07/05/2025

I am really looking forward to the IMMH Conference in San Diego this year. Dr. Kat Toups, Dr. Heather Sandison, ND, and I will all be presenting new data, and talking about what is now possible in the prevention and reversal of cognitive decline, as well as other neurodegenerative conditions. The conference runs from September 11–14, 2025, and I hope to see many of us there for some enlightening discussions.

Please join me to earn up to 30 CE/CME credits. We'll explore crucial topics and deliver actionable insights on treating conditions such as dementia, anxiety, and depression. You can learn more at https://www.immh.org/?ref=1218.

07/04/2025

Fat bombs? Big fans over here at Marama!

If you’re supporting your brain, balancing blood sugar, or aiming for more steady energy — fat bombs can be your best friend, especially when you’re fighting cognitive decline.

These Cardamom Fat Bombs are one of my go-to recipes because they:
✔ Deliver healthy fats that fuel your brain
✔ Satisfy sweet cravings without spiking blood sugar
✔ Make the perfect snack or post-meal treat
✔ Include almond butter for fiber + protein
✔ Have a touch of cardamom for warmth and natural sweetness

Not a fan of cardamom?

You can swap in cinnamon or skip the spice entirely!

Eating for brain health doesn’t have to be bland or boring — it can be nourishing and delicious.

Comment KETO and I’ll send you my free guide with some of my favorite, brain-healthy keto recipes.

06/27/2025

Early diagnosis of cognitive decline isn’t about labeling. It’s about empowering. 🧠
All too often, we dismiss the early signs of cognitive decline as “normal aging.”

But here’s the truth: The earlier we identify changes in memory, mood, or focus, the more options we have…

💊 Early diagnosis opens the door to evidence-based therapies.
🥦 It gives us time to implement lifestyle changes that truly make a difference.
❤️ And it allows families to plan, connect, and support one another with clarity, not fear.

I’ve seen firsthand how early interventions can slow, stop, and even reverse cognitive decline.

If something feels “off,” for yourself or a loved one, don’t wait.

Comment CONVERSATION and I’ll send you my free conversation guide that helps you bring it up with your loved one.

Dr. Heather Sandison, ND

08/06/2025

08/03/2025

07/31/2025

07/27/2025

07/25/2025

07/23/2025

07/19/2025

07/16/2025

07/13/2025

07/05/2025

07/04/2025

06/27/2025

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Monday	8am - 6pm
Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 6pm
Friday	8am - 6pm