Four techniques our coaches keep recommending.
Across coaches with different specialties and different client populations, the same Essential Techniques keep coming up. They are the ones our clinical advisors backed because the evidence is strong and they work for almost everyone.
Not the newest. The ones that work for almost everyone.
These are the techniques that consistently move the needle, regardless of who is doing them. What our coaches actually do day to day is build action plans that span the full technique library: prioritizing among the Essentials and layering in the context-dependent techniques that fit each client's panel and life.
A short walk after eating blunts the post-meal glucose spike. Repeated over months, it is one of the most reliable ways we have seen to shift HbA1c, fasting insulin, and the metabolic conditions that drive midlife brain atrophy.
What brought you here?
Three ways in, one page. Pick the one that sounds like you.
The Essentials are universal. The action plan is personal.
If you are thinking about long-term brain health, the Essential Techniques are the highest-leverage place to start. What changes between people is the order.
See how coaching works ↗Four techniques, three practices.
Move, Sleep and Supplement. Bodyweight work and resistance bands are enough to start.
The evidence behind post-meal walks is broad and the bar to entry is low. The cost is nothing, the schedule disruption is minimal, and the long-term payoff compounds.
Sleep is the period during which the brain runs its only clearance system, including the clearance of amyloid. A consistent wake time anchors the circadian rhythm, and morning light reinforces it.
The evidence supports two strength sessions a week, moderate intensity, sustained for at least six months. Where homocysteine is elevated, a methylated B-complex moves the marker for the majority of clients within three months.
Flagged at 15. Optimal under 9.
People arrive with homocysteine in the 11 to 14 range, told by their primary care that it is fine. The 9 to 14 range is where a meaningful number of clients are quietly carrying elevated risk that has been waved off. A methylated B-complex moves the marker for the majority of clients within three months.
Read the full article ↗Know which plan you are following.
Most people arrive with a list. Very few arrive with an order.
Our coaches build action plans that span the full technique library: prioritizing among the Essentials and layering in the context-dependent techniques that fit each client's panel and life. The Essentials are universal. The action plan is personal.
Information is one input. The plan is the product.
BetterBrain does not hand you a number and wish you luck. Every result is read inside a system built to explain what it means for you, and where you can take meaningful action.
There is more to brain health than one marker.
The 2024 Lancet Commission estimates that addressing 14 modifiable risk factors across life could prevent or delay around 45% of dementia cases at the population level. The useful question is where your own margin lies.
Review the evidence ↗Clear answers, without false certainty.
They are the techniques our clinical advisors backed because the evidence is strong and they work for almost everyone. Across coaches with different specialties and different client populations, the same ones keep coming up, regardless of who is doing them.
Start with the four that work for almost everyone.
A Brain Health Coach builds the plan with you based on your biology and lifestyle, prioritizing among the Essentials and layering in the techniques that fit your panel.