For this week's newsletter, we're diving in a little deeper to why sleep matters. Dr. Matthew Walker explains the specific mechanism connecting poor sleep to Alzheimer's disease, and discusses interesting  new research on medications that might actually help protect the brain.

Plus, we're introducing something new: Coach's Corner, where our brain health coaches share real-world insights from working with BetterBrain members. This month, we hear from Emily Camiener on building sustainable brain-healthy habits that actually last.

Content Corner

Dr. Matthew Walker on DORAs and Alzheimer's Prevention

In this episode of The Matt Walker Podcast, Dr. Matthew Walker, Professor of Neuroscience at UC Berkeley and author of "Why We Sleep," explores groundbreaking research on a new class of sleeping medications and their potential role in Alzheimer's prevention.

Bottom Line: The brain's glymphatic system clears Alzheimer's proteins during deep sleep. Insufficient sleep creates a vicious cycle of protein buildup and worsening sleep. A new class of sleeping pills (DORAs) may enhance this cleaning process, though research is preliminary.

The glymphatic system: During deep sleep, the brain activates a cleaning system that specifically clears beta amyloid and tau protein, the toxic culprits in Alzheimer's disease. Without adequate deep sleep, these proteins accumulate.

The vicious cycle: Insufficient sleep allows protein buildup. These proteins then damage the very brain regions that generate deep sleep. Less deep sleep leads to more protein accumulation, creating a downward spiral that increases dementia risk.

Enter DORAs (Dual Orexin Receptor Antagonists):

Unlike traditional sleeping pills that cause sedation, DORAs work differently. They block orexin, the brain's master wakefulness switch, allowing for more naturalistic sleep architecture rather than simply knocking you out.

The preliminary research:

• Animal and human studies show these drugs may reduce toxic proteins
• Evidence suggests potential neuroprotective effects
• Research is still early stage and requires larger, longer-term studies

Important disclaimer: This is not medical advice. DORAs are prescription medications requiring medical supervision.

The key takeaway: Whether or not DORAs become a viable intervention, the research underscores the importance of prioritizing high-quality sleep as a powerful, accessible tool for long-term brain health. The best current evidence is simple: prioritize natural sleep. Natural sleep optimization is always preferred over medication when possible.

Coach's Corner

Emily Camiener - Building Wins That Last

About Emily: Emily is a dedicated brain health coach who blends her clinical and counseling skills to empower BetterBrain clients. She's a Registered Dietitian Nutritionist with a Master of Public Health, Certified Diabetes Care and Education Specialist, and holds advanced certifications in Brain Longevity, Integrative and Functional Nutrition, and Mindfulness-Based Stress Reduction. And today she's sharing her top insights on how to build sustainable habits. 

From Movement to Mindset

"One of the most rewarding parts of coaching is watching clients rediscover what's possible when small, consistent changes start to add up. Recently, I've been working with a client who hadn't been physically active for quite some time due to family and work responsibilities. Rather than jumping into an intense routine, we started small with \"exercise snacks\" sprinkled throughout his day.

These short bursts of movement, whether it's a quick walk, a few squats, or stretching between meetings, helped him rebuild confidence and energy. Over time, he naturally found workouts he enjoyed and started scheduling longer sessions. This gradual, self-directed approach leads to lasting change because it honors where you are and builds from there."

Batch Cooking for Brain and Body

"Another powerful tool I love recommending (and practice myself) is Sunday batch cooking. Preparing a large meal and roasting a big batch of veggies to use as the base for weekday meals is a game-changer. It saves time, reduces decision fatigue, and keeps healthy choices within reach, a huge win for both body and brain health. Plus, the satisfaction of starting the week nourished and organized sets a positive tone for everything else."

Supplement Support

"Since joining BetterBrain, I've become much more intentional about my supplement routine. My personal essentials include:

• Creatine: 10 grams daily
• EPA & DHA Omega-3s: for cognitive and cardiovascular support
• Magnesium: in the evening to support relaxation and recovery

These, paired with consistent nutrition and mindful movement, form a strong foundation for both physical and brain health."

Final Thought

Progress doesn't come from perfection, it comes from presence. Whether you're adding a walk to your lunch hour, roasting veggies on Sunday, or pausing to breathe between meetings, every small step strengthens your resilience, body and mind alike.