GreyMatters
Educational articles, BetterBrain resources, latest in brain health, and news about us. Written for you, with expertise (and love).
Grey Matters: What 6 months of lifting weights does to your hippocampus
Is Resistance Training Best for Brain Health?
Bottom line: When researchers compared aerobic exercise, resistance training, mind-body practices like yoga, and combined programs for their effect on cognitive function in older adults, resistance training came out on top.
Last week we covered the GPLD1 pathway - how aerobic exercise prompts your liver to release protective signals that repair your blood-brain barrier. That's a powerful mechanism, and the evidence for aerobic exercise and brain health is strong.
But a body of research has been quietly building on a different type of exercise entirely. And a comprehensive 2025 network meta-analysis just made the case for strength training impossible to ignore.
What the research found:
The analysis, published in Frontiers in Aging Neuroscience, pulled data from dozens of randomized controlled trials involving cognitively healthy older adults. Resistance training produced the strongest overall effect on global cognition, with an effect size considered moderate to large in cognitive research (where meaningful improvements are notoriously difficult to achieve).
A parallel 2025 systematic review examined actual brain imaging alongside cognitive testing. The findings: at least two resistance training sessions per week, sustained for at least six months, were associated with measurable increases in cortical thickness in two critical brain regions.
The hippocampus (your brain's primary memory formation center) and the prefrontal cortex (involved in planning, complex reasoning, and self-control). These are precisely the regions most vulnerable to aging and most associated with early cognitive decline.
Why this matters:
These weren't just improvements in test scores. These were structural changes in brain tissue, visible on MRI scans. Six months of consistent strength training literally changed the physical structure of participants' brains.
The Exact Dose Your Brain Needs
Looking for the research-backed protocol? Here's what the evidence supports.
The Science:
Building new brain cells
When your skeletal muscles contract under load, they secrete signaling proteins called myokines into your bloodstream. One well-studied myokine, irisin, crosses the blood-brain barrier and has been shown to increase new brain cell formation in the hippocampus, your brain's memory center. So when you're working out and think you're building muscle, know that your exercise and the myokine reaction is also building new cells in your brain at the same time. The work you're doing in the weight room is literally growing your hippocampus.
Improving insulin sensitivity
Resistance training also improves how your muscles respond to insulin, contributing to better metabolic health throughout your body. This matters enormously for your brain because brain insulin resistance is increasingly understood as a central mechanism in Alzheimer's disease, some researchers even call it "type 3 diabetes." When you lift weights, you're not just managing blood sugar. You're protecting your brain from one of the most well-established pathways to cognitive decline.
Getting Started
Frequency: At least two sessions per week. Some studies suggest three sessions produces greater effects, following a dose-response pattern.
Duration: Six months minimum for structural brain changes to appear on imaging. This isn't a quick fix. It's a sustained practice.
Form matters more than weight: Good form is non-negotiable. Controlled movements through a full range of motion - no jerking, no momentum, no compromising your body position to move heavier weight. Poor form not only increases injury risk, it reduces the actual muscle stimulus you're trying to create. If you can't maintain good form for 8-12 reps, the weight is too heavy. Drop it down.
If you're new to resistance training, consider working with a trainer for even just a few sessions to learn proper form on basic movements. That upfront investment pays dividends in both safety and effectiveness.
Intensity: Moderate intensity works best - approximately 50 to 70% of your maximum. In practical terms, this means lifting a weight you can complete 8 to 12 controlled repetitions with, where the final 2 to 3 reps require genuine effort.
BetterBrain Tip: You don't need a gym membership to start. Bodyweight exercises (squats, push-ups, lunges), resistance bands, or even filled water bottles work. The goal is progressive challenge over time, gradually increasing difficulty as you get stronger. Start where you are, build gradually, and prioritize consistency over perfection.
Learn more about building a sustainable strength training practice on the BetterBrain Portal.
How to Track Your Progress
So how do you know if your strength training routine is working for your brain? Here are the markers that respond:
Insulin Sensitivity: Resistance training improves how your cells respond to insulin. You can track this through fasting insulin levels and HbA1c (which shows your average blood sugar control over three months). Better insulin sensitivity is directly associated with better cognitive function.
Inflammatory Markers: Consistent strength training reduces systemic inflammation. Track hs-CRP and homocysteine to see objective evidence of this anti-inflammatory effect. Lower inflammation means better brain protection.
Metabolic Health Markers: Strength training improves multiple metabolic markers including glucose control, lipid profiles (like VLDL-C), and overall metabolic function. These improvements happen through muscle-mediated pathways that complement what aerobic exercise does.
Why this matters: These biomarkers provide concrete evidence that your training is working. Seeing these numbers improve is powerfully motivating and shows you that the effort you're putting in is producing real results.
The case for combining aerobic and resistance training:
Last week's newsletter covered how aerobic exercise works through the GPLD1 pathway - your liver releasing signals during movement that repair your blood-brain barrier. That's one powerful mechanism.
This week's research shows strength training works through entirely different pathways: muscle-derived signaling proteins (myokines), improved insulin sensitivity, and hormonal changes that protect brain structure.
These are complementary, not redundant. Research on combined programs shows that doing both produces greater cognitive benefit than either alone.
If you're currently doing aerobic exercise regularly (great - keep that GPLD1 pathway active), adding just two strength sessions per week hits the research-backed minimum for the mechanisms we covered today.
Both are rated Essential in your BetterBrain protocol. And now you know why!
Grey Matters: Your liver is quietly protecting your brain
Your Liver Is Talking to Your Brain
(And Exercise Is the Conversation)
Bottom line: Researchers at UC San Francisco just discovered that when you exercise, your liver releases an enzyme called GPLD1 that travels to your brain and repairs one of the most critical mechanisms of aging: a leaky blood-brain barrier.
We've said it before: exercise is probably the most important thing you can do for your brain. But we know that statement, repeated often enough, without context, starts to feel like background noise. So here's more on the mechanisms.
The problem most people don't know exists:
Your brain is surrounded by a remarkable security system called the blood-brain barrier. Think of it as an extremely selective bouncer at an exclusive club. It lets in what your brain needs (oxygen, glucose, essential nutrients) and keeps out inflammatory molecules and toxins.
For most of your life, this barrier does its job beautifully. But with age, it becomes leaky. Inflammatory molecules start seeping into brain tissue, creating chronic, low-grade inflammation that researchers increasingly recognize as an early feature of cognitive decline.
Think of it less like a sudden breach and more like slow rust. Over years and decades, it adds up.
What the UCSF team discovered:
Neurologist Saul Villeda and his team spent years studying what happens in the brains of older animals that exercise regularly. The benefits were clear: better memory, less inflammation, more new brain cells. What wasn't understood was how.
In a study published in Cell in February 2026, they found the answer. And it starts not in your brain, not in your muscles, but in your liver.
When you exercise, your liver releases an enzyme called GPLD1 into your bloodstream. GPLD1 travels to the blood vessels forming your blood-brain barrier and repairs the age-related damage, essentially making the barrier behave like it did years earlier.
What this means:
The UCSF team tested this pathway in older mice and saw consistent results: less barrier leakiness, lower brain inflammation, and better memory performance. In Alzheimer's disease models, GPLD1 treatment reduced amyloid plaques by approximately 30%.
The researchers are clear: mouse studies don't always translate to humans.
But two pieces of evidence suggest the mechanism likely translates: active older adults already show elevated GPLD1 in their blood, and the same TNAP buildup the enzyme targets has been identified in human blood-brain barrier tissue. Human studies are planned within five years.
This is one of the reasons why movement is rated as Essential in BetterBrain's coaching program.
Technique Spotlight
Looking for the actual prescription for brain-protective movement? Here's what the evidence supports.
The Science:
GPLD1 is released during exercise, not stored permanently. The blood-brain barrier benefits aren't something you can bank with a few intense weeks of training and coast on for months. The protective signal requires steady, ongoing input.
This aligns perfectly with what we already know from population studies: brain health benefits of exercise accrue most reliably in people who move consistently over years, not in those who exercise intensely for short bursts. The GPLD1 pathway offers a molecular explanation for that pattern.
Getting Started:
The dose that evidence supports is 150 minutes of moderate-intensity aerobic activity per week, distributed across multiple sessions. That breaks down to approximately 30 minutes, five times per week, at an effort level where you can hold a conversation but wouldn't want to sing.
A brisk walk meets this threshold. So does swimming, cycling, dancing, or water aerobics. The specific activity matters far less than the consistency.
If you're doing less than 150 minutes per week: Any increase from your current baseline carries benefit. The dose-response curve is favorable at every level. People who go from sedentary to 60 minutes per week gain more cognitive benefit, proportionally, than people going from 120 to 180 minutes.
Starting somewhere and building gradually over months is the actual prescription. Research on previously sedentary adults shows measurable brain changes within three months of consistent walking.
BetterBrain Tip: Pick activities you genuinely enjoy. The best exercise routine is the one you'll actually do next week, next month, and next year. Movement doesn't have to mean suffering through workouts you hate. Turn on music you love, walk with a friend, or dance in your living room. Consistency comes from enjoyment, not willpower.
Learn more about building a sustainable movement practice on the BetterBrain App.
Tracking What Movement Does for Your Brain
So how do you know if your exercise routine is working? Here are the biomarkers that respond to consistent movement:
Inflammatory Markers: We've covered these before (hs-CRP, homocysteine), and exercise is one of the most powerful tools for lowering them. Consistent aerobic activity reduces systemic inflammation throughout your body, including your brain. Levels of hs-CRP often drop measurably within weeks of starting a regular exercise routine.
Insulin Sensitivity:Regular movement improves how your cells respond to insulin, which matters enormously for brain health. Better insulin sensitivity is associated with better cognitive function and slower cognitive decline. You can track this through markers like fasting insulin and HbA1c.
Metabolic Markers: Exercise improves multiple metabolic markers including glucose control (HbA1c), lipid profiles (VLDL-C), and overall metabolic health. These improvements happen through complementary pathways - aerobic exercise primarily through increased blood flow and metabolic efficiency, resistance training through muscle-mediated insulin sensitivity.
Why this matters: These aren't just numbers on a lab report. They're concrete evidence that your brain is responding to the work you're putting in. Tracking them provides motivation to maintain the habits that are actually making a difference.
The case for combining aerobic and resistance training:
Aerobic exercise works primarily through increased blood flow to your brain and improved metabolic efficiency (including the GPLD1 pathway we just discussed). Resistance training works through different mechanisms: improved insulin sensitivity, hormonal changes, and metabolic benefits from increased muscle mass. (More on this in future newsletters!)
These are partially complementary pathways, and research on combined programs shows that doing both produces greater cognitive benefit than either alone.
If you're currently doing one but not the other, that gap is worth exploring. The Move section of your BetterBrain protocol covers both aerobic and resistance training, and both are rated Essential for brain health.
Grey Matters: One coach’s most effective brain health strategies
Meet Ana Hernandez, RD: Brain Health Coach
Ana is a Registered Dietitian with over 20 years of experience helping people build habits that stick. A New Mexico native and mom of two teenage sons, she believes that understanding why we make the choices we do is just as important as knowing what to do. Her approach is collaborative, helping clients build routines that support clarity, emotional steadiness, and long-term well-being in the context of real life.
What draws Ana to working with BetterBrain clients is the opportunity to support her clients in a truly holistic way. "The mind and body are not separate systems. Helping clients understand that nurturing their brain is also a way of tending to the whole body is preventative medicine at its best!"
A transformative Coaching Program journey
"One of my clients came to our first appointment completely overwhelmed. She was raising four children, supporting a mother with dementia, and working two jobs. We started simply: ordering the BetterBrain essentials labs. In our second session, after the results came back, they helped us identify clear opportunities for action. She reinitiated key medications she had stopped taking, we worked on supporting her circadian rhythm for better sleep quality, and we made small, non-restrictive shifts to her nutrition.
Over seven weeks and five appointments, her energy and focus have shown subtle but real improvement. Her habits around sleep, movement, and technology use are small but compounding. That compounding creates psychological momentum, and that momentum becomes its own motivation. It is a powerful reminder of how much consistent, small shifts can do."
Ana's Top Recommendations
"I go to Body Jam twice a week. It's a Les Mills dance fitness class that blends hip hop, Latin, and street dance into a high-energy group workout set to current music. Reconnecting with this kind of movement from my childhood has been genuinely life-changing.
It brings together so many of the things we know protect the brain: friendship, joy, flow state, cardiovascular challenge, and something researchers call collective effervescence, that intense sense of energy, unity, and shared emotion that happens when people move together toward a common purpose."
In our BetterBrain portal the technique summary for the practice is "Dance is unique in that it simultaneously integrates motor coordination, balance, memory, and emotional expression, activating multiple brain regions at once. Longitudinal research consistently shows that regular dancers have a significantly lower risk of dementia compared to non-dancers. One landmark study found up to a 76% reduction.
If you want to protect your brain, add challenge and joy to your movement routine, I believe Dance is hard to beat.
A mindset shift that makes a big difference
“Our brains have a negativity bias. We are wired to scan for what is not working. Add in the information overload of modern life, and motivation can fade fast even when real progress is happening.
In every coaching session, I start by reviewing the small things that went well: a habit that stuck, a moment of feeling better, a choice that aligned with a value. This is not just feel-good coaching. Recognizing and naming wins activates the brain’s reward circuitry, reinforcing the neural pathways that make a behavior more likely to repeat. That is neuroplasticity in action.
I also remind clients that the knowing-doing gap is real for everyone. Motivation is a state that fluctuates. Progress is not linear. Normalizing that, and building in a daily practice of noticing even the smallest forward movement, helps recalibrate the brain away from deficit and toward momentum.
When clients feel stuck, I ask: what is one thing, however small, that went better this week? Start there.”
Her go-to brain-boosting ritual
“Most mornings or evenings I take what I call an AWE walk, and it has become one of my most anchoring practices.
Awe is a complex emotional state that arises when we encounter something vast, beautiful, or beyond our current understanding, something that challenges the way we see the world. We tend to think of awe as rare: the first time you stood at the edge of the Grand Canyon, or watched the Northern Lights. Those experiences are profound, but most of us cannot access them daily.
What science is revealing is that we do not need grand spectacles. Awe is available in small doses, every day. I find it in the way the sunset colors the Sandia Mountains, the first blooms appearing on a tree, or the way wildflowers may bloom in strange places. Researchers call this “everyday awe,” and its effects on our biology are measurable and meaningful.”
A 2020 study published in Emotion by Virginia Sturm and colleagues at UC San Francisco found that participants who took weekly awe walks for eight weeks reported greater positive emotions, less distress, and showed increases in positive affect compared to a control group who took ordinary walks. The awe walkers also showed reductions in self-reported stress, and the researchers observed changes in how participants oriented their attention, shifting from inward rumination to outward curiosity.
Dacher Keltner’s lab at UC Berkeley has similarly found that awe reduces levels of pro-inflammatory cytokines, the same markers linked to chronic stress, cognitive decline, and depression. Awe also quiets the default mode network, the brain region most associated with worry and self-referential thought, which is why it tends to produce that distinctive feeling of calm clarity.
Researchers also describe a “small self” effect: when we encounter something larger than ourselves, our problems shift in scale. Stress becomes more manageable. Perspective returns. And none of it requires a trip to a national park. It just requires slowing down enough to actually look.
The simplest practice: on your next walk, look up. Notice the sky, the sunset, the flowers, the glistening of the snow on the sidewalk. Your brain will thank you.
Grey Matters: What Sardinians can teach us about brain health
What Makes Sardinia Special
Sardinia is one of five validated Blue Zones, geographically defined areas with disproportionately high concentrations of people living past 100. The others are Okinawa (Japan), Nicoya (Costa Rica), Ikaria (Greece), Loma Linda (California), and Singapore (the most recent addition).
What makes Sardinia particularly fascinating is the male-to-female centenarian ratio: approximately one-to-one, unlike most populations where women vastly outnumber men among centenarians. This gender parity suggests environmental and lifestyle factors, not just genetics, drive exceptional longevity.
The Mediterranean Diet: What the Science Shows
The Mediterranean dietary pattern is central to Blue Zone longevity. Here's what actually matters:
Olive oil is the cornerstone. Extra virgin olive oil is linked to improved cognitive function and a lower risk of cognitive decline in elderly populations. The magic is in the polyphenols, compounds that reduce lipid peroxidation and increase cellular glutathione, enhancing protection against oxidative damage.
Fish and omega-3s provide neuroprotection. Omega-3 fatty acids abundant in fish and nuts have powerful anti-inflammatory properties. Mediterranean populations eat fish multiple times weekly.
Plant-based foods deliver antioxidant firepower. Vegetables, fruits, and whole grains are rich in flavonoids and bioactive compounds with antioxidant and anti-inflammatory properties.
Coffee and tea matter too. A recent JAMA study of 131,821 participants over up to 43 years found higher caffeinated coffee intake was associated with 18% lower dementia risk, with the sweet spot at 2-3 cups daily. Notably, decaffeinated coffee showed no protective effect, suggesting caffeine itself provides neuroprotection.
The complete lifestyle formula: Sardinians don't just eat well. They engage in constant movement through shepherding, farming, gardening, and walking rather than isolated gym sessions. They remain close with friends and family throughout their lives, gathering to laugh together. Laughter reduces stress, which can lower cardiovascular disease risk.
The diet works through multiple mechanisms, exerting protective effects through vasoprotective and neuroprotective pathways that deliver anti-aging benefits to both vascular cells and central nervous system cells. It counteracts mitochondrial dysfunction, oxidative stress, and chronic inflammation (the cellular processes driving brain aging).
Experience Sardinia's Secrets Firsthand with Dr. Annie Fenn
Dr. Annie Fenn is a physician, chef, and leading voice in brain-health nutrition. Through her Substack and bestselling book Brain Health Kitchen, she's made the science of brain-protective eating accessible and delicious for thousands of people. Her approach combines rigorous research with practical cooking techniques, making Mediterranean dietary patterns achievable in everyday life.
This October 12-18, 2026, Dr. Fenn is leading Sardinia's Secrets for a Long and Healthy Life, an immersive retreat in one of the world's original Blue Zones.
Set on the island of Sardinia, this experience blends science-backed education with pure Italian joy: trekking and e-biking, olive oil tasting, cooking with locals, and unforgettable meals rooted in the traditional Mediterranean pattern.
Along the way, you'll be learning practical tools from Dr. Fenn that you can apply to your own brain-healthy lifestyle back home. Learn more and reserve your spot here, or call 877-298-9677.
We're huge supporters of the impact Dr. Fenn is having in the brain health community. Her science-backed techniques align with what we believe about prevention and personalized nutrition. That's why we're thrilled to be a founding sponsor of her new podcast,The Brain Health Kitchen Podcast.This season features BetterBrain's own co-founder Cedric Gousseau, Chief Science Officer, Dr. Tommy Wood, and brain health coach Barbie Boules, among other guests, sharing their expertise on brain-healthy nutrition and lifestyle.
What You Can Do
You don't need to move to Sardinia to benefit (although Dr. Fenn's retreat seems like the perfect compromise). Here's how to implement these patterns on your own:
Build your diet around Mediterranean staples:
Use extra virgin olive oil as your primary fat (2-4 tablespoons daily). Eat fish 2-3 times weekly (salmon, sardines, mackerel). Fill half your plate with vegetables and fruits. Choose whole grains, beans, and legumes. Limit red meat to a few times monthly. Enjoy 2-3 cups of coffee or 1-2 cups of tea daily.
Move constantly: Take walking meetings. Use stairs, garden, cook from scratch. Build activity into daily tasks rather than treating exercise as something separate from life.
Prioritize social connection: Share regular meals with family and friends. Maintain multi-generational relationships. Laugh regularly.
Explore brain-healthy nutrition in your BetterBrain Dashboard. Get personalized guidance on implementing Mediterranean dietary patterns based on your biomarkers, genetics, and health goals.
Bottom Line
Sardinian longevity is about comprehensive lifestyle: Mediterranean dietary patterns rich in olive oil, fish, and plants; constant movement; deep social connections; and purpose. The evidence is strong, the mechanisms are understood, and the principles are implementable today.
Ready to live like a Sardinian and build your brain health foundation? BetterBrain helps you identify and implement the dietary and lifestyle interventions that matter most for your biology. Our coaches create personalized protocols based on your biomarkers, genetics, and health goals.
Grey Matters: Your hearing might be your brain's biggest risk factor
What's Actually Happening in Your Brain
When hearing loss goes untreated, your brain doesn't just struggle to process sound. It begins to fundamentally reorganize itself, and not in a good way.
The Framingham researchers used advanced brain imaging to track these changes over time. They found that hearing loss was associated with greater white matter hyperintensities (a marker of brain aging) and accelerated decline in executive function, the mental skills we use for planning, problem-solving, and staying focused.
Scientists propose three main mechanisms linking hearing loss to cognitive decline:
Cognitive load: When your hearing is impaired, your brain has to work much harder to understand speech. Think of it as working overtime just to follow a conversation, leaving fewer resources available for memory and reasoning. Studies using functional brain imaging show that people with hearing loss recruit additional brain regions, particularly in the frontal cortex, just to process what they're hearing.
Brain reorganization: The areas of your brain that normally process sound begin to shrink when they're not getting clear signals. Research shows that prolonged auditory deprivation leads to cortical reorganization, where these regions get recruited for other tasks or simply atrophy. The temporal lobes, which are critical for both hearing and memory, show particularly significant volume loss.
Social isolation: Difficulty hearing often leads people to withdraw from social situations, which compounds the problem since social engagement is itself protective against cognitive decline.
The APOE4 Connection
One of the most striking findings from the Framingham study was how hearing loss interacts with genetics. Among APOE ε4 carriers, those with hearing loss had nearly triple the dementia risk (hazard ratio of 2.82) compared to those without hearing loss. If you're a BetterBrain member and have had APOE4 testing, this underscores why protecting your hearing is especially important.
Why This Matters
The 2024 Lancet Commission didn't just identify hearing loss as a risk factor. They went further, concluding that the evidence for treating hearing loss to reduce dementia risk is now stronger than ever. Use of hearing aids appears to be particularly effective in people with additional risk factors for dementia.
The numbers are compelling: hearing aid use in patients under 70 with hearing loss reduces dementia risk by 61% over 20 years. Even across all age groups, studies consistently show a 30-40% reduction in dementia risk with hearing aid use.
This is prevention you can actually implement. Unlike many dementia risk factors that require systemic changes or are difficult to address, hearing loss is treatable with existing technology.
What You Can Do
Protect your hearing now.
The best treatment is prevention. Use hearing protection in loud environments: concerts, power tools, loud traffic. Noise above 85 decibels (common at concerts or loud workplaces) damages inner ear cells permanently. Keep personal audio below 60% of maximum volume and take quiet breaks.
Explore BetterBrain Picks for hearing protection.
We've curated high-fidelity earplugs that protect your hearing without sacrificing sound quality, including options from Hearprotek, Loop Experience, and Earos One. You can browse BetterBrain's Hearing Protection Picks here.
Get your hearing tested.
The Framingham study found effects even with mild hearing loss, levels that many people dismiss as "just part of aging." Adults with even mild hearing loss showed smaller brain volumes, greater white-matter damage, and faster cognitive decline.
Start with at-home screening.
Quick options include the Mimi Hearing Test app (gives you frequency detail and tracks trends over time) or the Johns Hopkins Hearing Number app (tests your real-world hearing in noise). Both take 5-10 minutes with headphones. Repeat monthly to watch for changes.
Get a professional baseline.
Schedule a comprehensive audiogram with an audiologist for pure-tone thresholds, speech-in-noise testing, and tympanometry. This is the gold standard for brain health planning.
Act early if you have hearing loss.
Research suggests that early hearing aid adoption provides significantly better cognitive protection than delayed treatment. The implication is clear: don't wait until your hearing loss is severe.
Use hearing aids consistently.
The protective effect comes from actually using them, not just owning them. Consistent use helps maintain the neural pathways for sound processing and reduces the cognitive effort required for everyday listening.
Talk to a BetterBrain coach.
Get personalized guidance on hearing screening, protection strategies, and next steps based on your unique risk profile.
The Bottom Line
Hearing loss isn't just about missing words. It's about protecting your brain. The evidence is now strong enough that major health organizations are calling for public health action on hearing screening and early intervention.
Ready to take action on your hearing health?
Log into your BetterBrain Portal to explore personalized hearing protection recommendations, schedule coaching, and track this critical component of your brain health plan.
New to BetterBrain?
Explore your BetterBrain options and check your insurance coverage to get comprehensive biomarker testing, personalized protocols, and expert coaching to address all your modifiable dementia risk factors, including hearing health.
Grey Matters: Expanded insurance coverage and why now matters
BetterBrain Update
From the beginning, we've believed in making brain health science accessible. Our mission is to empower every person to take charge of their brain health so they can live a full life, their whole life.
To date, that's been nearly impossible for most people. Dementia prevention programs have cost thousands of dollars with year-long waitlists, putting evidence-based care out of reach. By partnering with insurance providers, we're changing that.
We're excited to announce expert brain health coaching that's now covered by insurance - most clients pay $0 per session.
In our 90-day Coaching Program you will meet with a clinician up to weekly to understand your biology, build your personalized action plan, and dive deep on the techniques that will have the largest impact for you. Optional bloodwork helps you go even deeper. Clients are already sharing that they're thinking sharper, feeling more in control of their cognitive future, and making real progress on prevention.
We now work with most major insurance plans, including Blue Cross Blue Shield, Anthem, UnitedHealthcare, Aetna, and Cigna. Coaching is often covered by employer-sponsored insurance and Medicare coverage is coming soon.
Client Spotlight: Meet Sarah
We recently got amazing feedback from one of our first clients to complete the full 12-week Coaching Program. Sarah did 9 sessions with her coach Emily and completed lab testing both before and after the program. Here's what she had to say:
"Honestly, I've been so happy with the Coaching Program... I can't even believe something like this exists."
What stood out most to Sarah? The specifics. "The number one thing is telling me what lab results are important, and why." And the outcomes: "I actually can go to sleep now at a good time... it's a huge accomplishment after years of not being able to."
On her coach Emily: "She has just a sort of a nurturing vibe about her. She's a really amazing listener. And the way that she talks about everything for me to understand."
The value?"I wouldn't have done it without insurance, because I would not have known what the program was like. It's so helpful for anyone, not just someone whose dad has dementia and is concerned about brain health at the moment."
Why This Matters Now
We know more about preventing cognitive decline than ever before, and the research keeps getting better.Over the past decade, scientists have identified the modifiable risk factors that matter most: cardiovascular health, inflammation, nutrient status, metabolic function, sleep quality, social connection. The interventions work. People like Sarah are seeing real results.
But here's what makes the difference: knowing what to do and actually doing it are two different things. You can read all the research papers in the world, but translating that into sustainable habit change is where most people get stuck.
That's where coaching comes in. Our coaches help you bridge the gap between research and real life. They help you understand which interventions matter most for your specific biology, then work with you week after week to build the habits that stick. It's not just information—it's personalized implementation with accountability. You learn the techniques, practice them with support, troubleshoot what's not working, and celebrate what is.
The science exists. The techniques are proven. And now, with coaching covered by insurance, you have the support to actually put them into action.
If you have been wanting to feel sharper or prevent dementia in the future, check your insurance coverage. It takes about 3 minutes.
Get immediate insights with a 3 minute assessment
Start now.webp)
GreyMatters
Grey Matters: What happens when brain health coaching actually clicks
The idea that changed everything
Exercise snacks. Short, two-minute movement breaks sprinkled throughout the day, designed to keep your body active and your brain engaged without requiring a gym, a plan, or even a change of clothes.
For Kate, who has ADHD and had always found traditional exercise routines overwhelming, this landed differently than most wellness advice. As she puts it, going to the gym always felt like too many steps, and even home workouts were hard to start. But the idea of standing up once an hour, moving for two minutes, and sitting back down? That felt doable. She built the habit into her coaching Action Plan, and those small bursts of movement started adding up across the day.
Then she started thinking bigger. What if someone is on an airplane and can't do floor exercises? What about people in wheelchairs, or people who are bed-bound and need gentle ways to stay active? What about someone in a professional setting who wants something more meditative, like tai chi? She kept imagining more situations, more people who could benefit, and eventually she thought: wouldn't it be great if there were an app built entirely around this?
So she built one herself
Kate had never written a line of code. She's comfortable with email, Google products, and Zoom, and that's about it. But she started watching YouTube tutorials on using AI to build apps, taught herself how to use a computer terminal along the way, and over the course of about a month designed, built, and shipped a fully functional app to the App Store.
The app is calledExercise Snacks for Health & Wellbeing, and it's free. It sends hourly movement reminders, offers exercises for different settings and mobility levels, and tracks your activity so you can watch those two-minute sessions add up across the day. She uses it herself every day, and she also published a companion book (free with Kindle unlimited).
Cognitive Engagement
Here's something worth noting: the process of learning to build the app may have been just as good for Kate's brain as the exercise snacks themselves. Research consistently shows that picking up unfamiliar, challenging skills is one of the most powerful ways to build cognitive reserve and support long-term brain health. It's why Learn is one of BetterBrain's 12 core brain health practices. Working through frustration, solving new problems, and learning something completely outside your comfort zone is exactly the kind of stimulation your brain thrives on. Kate came to BetterBrain looking for answers about movement and ended up giving her brain a workout in two completely different ways.
Why we wanted to share this
Because the science only matters when someone picks it up and does something with it. Kate worked with a coach, understood what her body and brain needed, and took one piece of her plan and turned it into something that could help thousands of other people move more throughout their day. That's exactly what this whole approach is designed to make possible.
Huge kudos to Kate. And hopefully her story inspires you to try something new, whether that's exercise snacks, a skill you've been putting off, or finally booking that first coaching session.
Know someone who might benefit from BetterBrain?
Share this referral link and they'll get Essentials labs (50+ biomarkers) for just $39 (normally $89), plus access to $0 coaching with insurance.
Grey Matters: One coach’s most effective brain health strategies
Meet Sarah Ferreira, MS, MPH, RD, IFNCP: Brain Health Coach
Sarah Ferreira, MS, MPH, RD, IFNCPis an integrative and functional dietitian with dual master's degrees in Nutrition and Public Health, plus additional training in applied neuroscience and brain health. Her clinical interests include dementia prevention, neurological conditions, thyroid and digestive health, and the psychology of eating behavior.
Sarah's career spans inpatient clinical nutrition, eating disorder treatment, community nutrition with WIC, and 1:1 and group work at the Cleveland Clinic Center for Functional Medicine. She's passionate about helping people build confidence through knowledge and celebrating strategic successes over time.
Outside of her professional life, Sarah can often be found with a stack of library books, at a flamenco dance class, or spending time outdoors with her young son. She believes the fullest life is best lived with strong black coffee, flavorful curries, and mango in just about any form.
Sarah's Top Recommendations
Her new favorite brain health technique:
"My new favorite brain health technique is supplementing with Magnesium L-Threonate, a form of magnesium with some evidence of the ability to cross the blood brain barrier more efficiently than other types. I love it because it supports clearer thinking, better focus, and a calmer nervous system without feeling sedating. It's become a simple daily ritual that I plan to keep!"
Here's one of our favorite magnesium picks.
A simple strategy that's been especially effective for clients:
"Sleep troubles are so frustrating, and make it much more difficult to focus, maintain healthy blood sugar, and keep energy levels up. A simple strategy I've been talking about with clients who struggle with sleep is lowering the room temperature at night.
As bedtime approaches, core body temperature should drop; a cooler environment reinforces this process and signals the brain that it's time to wind down. Sleeping in a cooler room, typically around 60 to 67°F, has been shown to promote deeper slow wave sleep and reduce nighttime awakenings. A cooler setting can also prevent overheating, which is a common disruptor of REM sleep. Altogether, adjusting the thermostat is a simple, evidence aligned way to improve both the depth and consistency of your sleep."
A mindset shift that makes a big difference:
"Shifting away from 'ideal or nothing' thinking can be incredibly freeing and supportive of long term success. When clients think in extremes like 'I need to be at the gym for 45 minutes in order to exercise,' or 'If I can't do this perfectly, it's pointless,' I encourage them to think about the next best step and adopt a mindset of purposeful experimentation as they try out new things.
Over time and with consistency, small wins accumulate and foster self compassion, shape our sense of self, increase motivation, and create a positive sense of control over our brain health."
Her go-to brain boosting ritual:
"My go to brain boosting ritual is early morning movement. In the winter, I notice the best benefits for mood and mental clarity with a challenging Pilates session, weight lifting, and indoor cycling. It feels like a major win if I can get it done before my toddler wakes up!"
What she's most excited about in brain health research:
"I'm really excited about the ongoing accumulation of evidence around nutrition and brain health. Studies increasingly show that long term, nutrient dense eating patterns can support memory, focus, and even slow age related cognitive decline. Key nutrients like omega 3 fatty acids, antioxidants, and choline appear to protect neurons, reduce inflammation, and support healthy brain signaling.
What I find especially uplifting is how practical and adaptable these findings are, both for personal habits and for guiding clients. Framing food as a tool for cognitive resilience makes healthy eating feel meaningful and empowering, rather than restrictive."
Content Corner
Huberman Lab: Nutrients For Brain Health & Performance
Bottom line: This Huberman Labs episode is a practical companion to what Sarah shared about nutrition and brain health. Dr. Andrew Huberman, Stanford neuroscientist, breaks down the specific nutrients proven to support brain function, both for immediate cognitive performance and long term brain health.
The episode covers ten science supported tools, starting with the fact that fat is the most important element for brain function because it provides the structural building blocks for neurons. Huberman explains that omega 3 fatty acids, particularly DHA, are essential for brain health, with foods like salmon, mackerel, and sardines being top sources. He recommends 1.5 to 2 grams of DHA daily for those not consuming enough fish.
Beyond omega 3s, he dives into choline (500mg to 1g daily), which supports focus by providing the substrate for acetylcholine, a key neurotransmitter. He also covers anthocyanins from blueberries (60 to 120 grams of fresh berries daily has been shown to enhance cognition in older adults), phosphatidylserine for reducing cognitive decline, and creatine for brain energy, particularly beneficial for those who don't eat meat.
The key insight? Huberman emphasizes that the goal is to get proper nutrients via food first, then use supplements as a backup. He also explores something fascinating: how we can actually rewire our food preferences toward healthier choices by understanding the gut brain connection and the psychology of taste. Our brains can learn to crave the foods that are good for us.
BetterBrain Takeaway:The nutrients Huberman highlights, omega 3s, choline, and antioxidants, are exactly the ones Sarah mentioned being excited about. Whether you're looking to optimize focus now or protect your brain for the long term, this episode offers specific, actionable guidance on what to eat and how much.
Grey Matters: What Sardinians can teach us about brain health
What Makes Sardinia Special
Sardinia is one of five validated Blue Zones, geographically defined areas with disproportionately high concentrations of people living past 100. The others are Okinawa (Japan), Nicoya (Costa Rica), Ikaria (Greece), Loma Linda (California), and Singapore (the most recent addition).
What makes Sardinia particularly fascinating is the male-to-female centenarian ratio: approximately one-to-one, unlike most populations where women vastly outnumber men among centenarians. This gender parity suggests environmental and lifestyle factors, not just genetics, drive exceptional longevity.
The Mediterranean Diet: What the Science Shows
The Mediterranean dietary pattern is central to Blue Zone longevity. Here's what actually matters:
Olive oil is the cornerstone. Extra virgin olive oil is linked to improved cognitive function and a lower risk of cognitive decline in elderly populations. The magic is in the polyphenols, compounds that reduce lipid peroxidation and increase cellular glutathione, enhancing protection against oxidative damage.
Fish and omega-3s provide neuroprotection. Omega-3 fatty acids abundant in fish and nuts have powerful anti-inflammatory properties. Mediterranean populations eat fish multiple times weekly.
Plant-based foods deliver antioxidant firepower. Vegetables, fruits, and whole grains are rich in flavonoids and bioactive compounds with antioxidant and anti-inflammatory properties.
Coffee and tea matter too. A recent JAMA study of 131,821 participants over up to 43 years found higher caffeinated coffee intake was associated with 18% lower dementia risk, with the sweet spot at 2-3 cups daily. Notably, decaffeinated coffee showed no protective effect, suggesting caffeine itself provides neuroprotection.
The complete lifestyle formula: Sardinians don't just eat well. They engage in constant movement through shepherding, farming, gardening, and walking rather than isolated gym sessions. They remain close with friends and family throughout their lives, gathering to laugh together. Laughter reduces stress, which can lower cardiovascular disease risk.
The diet works through multiple mechanisms, exerting protective effects through vasoprotective and neuroprotective pathways that deliver anti-aging benefits to both vascular cells and central nervous system cells. It counteracts mitochondrial dysfunction, oxidative stress, and chronic inflammation (the cellular processes driving brain aging).
Experience Sardinia's Secrets Firsthand with Dr. Annie Fenn
Dr. Annie Fenn is a physician, chef, and leading voice in brain-health nutrition. Through her Substack and bestselling book Brain Health Kitchen, she's made the science of brain-protective eating accessible and delicious for thousands of people. Her approach combines rigorous research with practical cooking techniques, making Mediterranean dietary patterns achievable in everyday life.
This October 12-18, 2026, Dr. Fenn is leading Sardinia's Secrets for a Long and Healthy Life, an immersive retreat in one of the world's original Blue Zones.
Set on the island of Sardinia, this experience blends science-backed education with pure Italian joy: trekking and e-biking, olive oil tasting, cooking with locals, and unforgettable meals rooted in the traditional Mediterranean pattern.
Along the way, you'll be learning practical tools from Dr. Fenn that you can apply to your own brain-healthy lifestyle back home. Learn more and reserve your spot here, or call 877-298-9677.
We're huge supporters of the impact Dr. Fenn is having in the brain health community. Her science-backed techniques align with what we believe about prevention and personalized nutrition. That's why we're thrilled to be a founding sponsor of her new podcast,The Brain Health Kitchen Podcast.This season features BetterBrain's own co-founder Cedric Gousseau, Chief Science Officer, Dr. Tommy Wood, and brain health coach Barbie Boules, among other guests, sharing their expertise on brain-healthy nutrition and lifestyle.
What You Can Do
You don't need to move to Sardinia to benefit (although Dr. Fenn's retreat seems like the perfect compromise). Here's how to implement these patterns on your own:
Build your diet around Mediterranean staples:
Use extra virgin olive oil as your primary fat (2-4 tablespoons daily). Eat fish 2-3 times weekly (salmon, sardines, mackerel). Fill half your plate with vegetables and fruits. Choose whole grains, beans, and legumes. Limit red meat to a few times monthly. Enjoy 2-3 cups of coffee or 1-2 cups of tea daily.
Move constantly: Take walking meetings. Use stairs, garden, cook from scratch. Build activity into daily tasks rather than treating exercise as something separate from life.
Prioritize social connection: Share regular meals with family and friends. Maintain multi-generational relationships. Laugh regularly.
Explore brain-healthy nutrition in your BetterBrain Dashboard. Get personalized guidance on implementing Mediterranean dietary patterns based on your biomarkers, genetics, and health goals.
Bottom Line
Sardinian longevity is about comprehensive lifestyle: Mediterranean dietary patterns rich in olive oil, fish, and plants; constant movement; deep social connections; and purpose. The evidence is strong, the mechanisms are understood, and the principles are implementable today.
Ready to live like a Sardinian and build your brain health foundation? BetterBrain helps you identify and implement the dietary and lifestyle interventions that matter most for your biology. Our coaches create personalized protocols based on your biomarkers, genetics, and health goals.
Grey Matters: The four Essential Techniques our coaches keep recommending
Move Practice: The post meal walk
Maggie works with clients across the metabolic-health side of our client base. The trend she keeps seeing: HbA1c and fasting insulin numbers creeping into pre-diabetic ranges, often without the client realizing it. Many of them are exercising, but most of them are not walking after meals.
"Ten minutes after each meal. That is the rule I get the highest compliance on, because nobody can argue they don't have ten minutes. And it does more than people expect."
The evidence behind post meal walks is broad and the bar to entry is low. 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. The cost is nothing, the schedule disruption is minimal, and the long-term payoff compounds. It is essential because it works for almost everyone.
Sleep Practice: Consistent wake time and morning light
Emily works with a large share of our clients who came to BetterBrain because of family history of dementia. The trend she keeps seeing: anxious clients arriving with long supplement lists, wanting to talk about pTau-217 and APOE4, while sleeping six or fewer hours a night.
"One night of four hours isn't really the question. The question is why someone is typically sleeping four or five hours at most. Patterns matter. What we identify from the first visit and where we end up is more than one night of poor sleep. Sleep is the foundation. Exercise goals, stress management, eating, they all land once sleep patterns are optimized."
The Essential Technique Emily points to first is in our Sleep Practice: a consistent wake time paired with morning light. The reason this is essential for almost everyone is the glymphatic system. 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 is strong, the intervention is free, and it works for clients in their 30s and their 70s.
Move Practice: Strength Training
Wendy works with many of our clients in their late fifties and sixties. The trend she keeps seeing: clients who are doing aerobic exercise faithfully, often three or four days a week, and skipping strength training entirely.
“I’m flexible with many aspects of a health plan, but strength training is one area I strongly encourage people not to overlook. The research connecting muscle mass and brain health after 50 is incredibly compelling, and maintaining strength now can have a major impact on long-term health and quality of life.”
Strength training is another Essential Technique in our Move Practice. The reason it is essential, not optional: muscle is the primary site of glucose disposal in the body, the pathways linked to neurogenesis are responsive to resistance training, and sarcopenia is one of the strongest predictors of cognitive decline in older adults. The evidence supports two sessions a week, moderate intensity, sustained for at least six months. Bodyweight work and resistance bands are enough to start. The technique is essential because everyone past 30 is slowly losing muscle, and the cost of skipping it is too high.
Supplement Practice: Methylated B Vitamins
Another trend we keep seeing across our client base: people arriving with homocysteine in the 11 to 14 range, told by their primary care that it is fine. The gap between what is flagged at most labs and what is optimal for brain health is one of the cleanest examples of where our framework differs from standard care.
The optimal range for homocysteine is under 9 μmol/L. Most labs flag a result only above 15. 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, and the cognitive payoff is real.
The Essential Technique in our Eat Practice is targeted methylated B-complex supplementation. The reason this is essential for almost everyone has to do with the underlying biology. Homocysteine is cleared through methylation pathways that depend on the active forms of folate, B12, and B6. A significant portion of the population carries variants of the MTHFR gene that reduce how well the body converts standard folic acid into the active form.
Methylated B-complexes deliver the active forms directly. For anyone over 40 thinking about long-term brain health, this is one of the highest-leverage interventions available.
What the pattern reveals
Across our coaches with different specialties and different client populations, the same Essential Techniques keep coming up. 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.
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. They are the techniques our clinical advisors backed because the evidence is strong and they work for almost everyone.
If you’d like a quick read on which Essential Techniques to prioritize based on what you are already doing, take the free Essential Scan. Open to anyone, whether you’re already a BetterBrain client or just starting.
If you’d like a deeper personalized action plan, BetterBrain coachingpairs you with a Brain Health Coach who builds the plan with you based on your biology and lifestyle.
How to Personalize Your Brain Health Plan With Your Own Data
How to Personalize Your Brain Health Plan With Your Own Data
Most brain health advice is useful, but it is also designed for the average person.
Sleep more. Move often. Eat a nutritious diet. Manage stress. Build strength.
These fundamentals matter. But they cannot tell you which risk factors deserve the most attention, what may be changing in your body, or whether your current routine is producing the results you want.
Personalized brain health guidance uses your own labs, health history, sleep, activity, habits, and goals to help determine where to focus first.
BetterBrain members can now bring more of that information into My Vault, the health data home inside the BetterBrain platform. You can upload previous lab results, connect wearable data, and import relevant health context from an AI assistant such as ChatGPT, Claude, or Gemini.
All three tools are available free across BetterBrain accounts.
Why Does Generic Brain Health Advice Have a Ceiling?
General health advice tells you what tends to help people on average. It cannot tell you which intervention is likely to matter most for you.
Two people can follow the same routine and have very different needs because they begin with different:
- Biomarker levels
- Genetics and family histories
- Sleep patterns
- Activity levels
- Medical histories
- Medications and supplements
- Diets, habits, and goals
One person may need to focus on improving sleep consistency. Another may already sleep well but have an elevated cardiovascular risk marker that deserves more attention. A third may be exercising regularly but not recovering adequately.
That is why personalization matters. It helps turn broad recommendations into clearer priorities.
Research has also found that multidomain brain health interventions tailored to individual risk profiles can produce better cognitive outcomes than general health information alone. You can read the randomized controlled trial published in Nature Medicine here.
What Is Personalized Brain Health Guidance?
Personalized brain health guidance applies current research to information about your own health.
Instead of simply telling everyone that sleep is important, personalized guidance can consider:
- How much you are actually sleeping
- Whether your sleep duration or consistency is changing
- How your sleep relates to your activity and recovery
- Whether your current protocol appears to be helping
- Which other risk factors may deserve attention
Personalization does not replace the fundamentals. It helps identify which fundamentals matter most for you, where to begin, and what to monitor over time.
How Does My Vault Help Personalize Your Brain Health Plan?
My Vault brings several sources of health information together inside your BetterBrain account.
You can use it to:
- Upload previous laboratory results
- Connect sleep and activity data from a wearable
- Import relevant health context from another AI assistant
Together, these tools give BeBe, BetterBrain’s AI brain health coach, a more complete picture of your health and goals.
Upload Past Lab Results and Track Changes Over Time
A single laboratory result is only a snapshot. The trend often provides more useful context.
If you have previous results stored in a patient portal, computer folder, email, or paper file, you can upload them to My Vault as a PDF or image. BetterBrain can extract the biomarker results and display them alongside your current numbers.
Tracking results over time can help you understand:
- Whether a biomarker is moving in the desired direction
- Whether a change is new or part of a longer pattern
- How your results respond to changes in your routine
- Whether an intervention appears to be working
- Which markers may deserve further discussion with your clinician
For example, a cholesterol result may appear acceptable when viewed alone. But seeing several years of results together could reveal that the number has been steadily increasing or improving.
Your brain health plan should respond to what is changing, not just what appeared on one test.
Link Your Wearable Data
Questionnaires capture what you remember. Wearables can capture what is happening each day.
If you use a fitness tracker or smartwatch, you can connect it to BetterBrain through the BeBe app and Apple Health. You choose which information you want to share, and you can change the permissions or disconnect the integration at any time.
Depending on your device and permissions, wearable data may provide useful context about:
- Sleep duration
- Sleep consistency
- Daily movement
- Exercise
- Heart rate
- Recovery patterns
- Changes in routine
This can make guidance more specific.
Instead of receiving another reminder that sleep is important, you may be able to see that your sleep duration is adequate but inconsistent, or that your activity has declined over the past several weeks.
The goal is not to obsess over every daily number. It is to recognize meaningful patterns that may otherwise be easy to miss.
Import Your AI Memory
Many people already use ChatGPT, Claude, or Gemini to discuss their health, routines, goals, and preferences.
You may have already told an AI assistant about:
- Your health history
- Current symptoms or concerns
- Injuries
- Medications and supplements
- Family medical history
- Exercise habits
- Diet
- Sleep
- Health goals
- How you prefer advice to be delivered
- Strategies you have already tried
You can now bring that context into BetterBrain instead of starting from the beginning.
Visit Import AI Memory inside My Vault. You will see a prompt that you can open or paste into the AI assistant you use. The assistant will organize the relevant information it knows about you. You can then review the response and paste it into BetterBrain.
The process takes about a minute.
Once imported, BeBe can begin with more context about your history, preferences, goals, and previous efforts.
How Is BeBe Different From ChatGPT, Claude, or Gemini?
General AI assistants draw from broad knowledge across an enormous range of subjects. Their responses are also largely shaped by what you choose to tell them in each conversation.
BeBe is built specifically for brain health. It is grounded in brain health research that has been reviewed and interpreted by BetterBrain’s scientists and clinicians.
BeBe can then apply that specialized knowledge to information within your BetterBrain account, including:
- Your laboratory history
- Wearable sleep and activity data
- Health profile
- Current brain health protocol
- Uploaded documents
- Coaching insights
- Imported health context
- Personal goals and preferences
The distinction is specialized brain health science combined with your personal data.
A general assistant may repeat common recommendations. BeBe is designed to help you understand how the evidence relates to your own risks, results, and priorities.
Is My Health Information Private?
Your imported information stays private to your account and is used to personalize your guidance.
You control what you upload, what wearable information you share, and whether you want to delete information later. Wearable permissions can also be changed or turned off at any time.
Only import information you are comfortable storing in your BetterBrain account.
How Do I Get Started With My Vault?
You do not need to complete everything at once.
Start with whichever option is easiest:
- Upload one previous lab report.
- Connect your wearable through the BeBe app and Apple Health.
- Import relevant health context from ChatGPT, Claude, or Gemini.
- Review your health profile and current protocol.
- Ask BeBe what patterns or priorities stand out.
All three personalization tools are available with a free Self Directed BetterBrain account.
Members who want to go further can also purchase laboratory testing through Blueprint or enroll in the BetterBrain Coaching Program.
Frequently Asked Questions About Personalized Brain Health Guidance
What is personalized brain health guidance?
Personalized brain health guidance applies scientific evidence to information about your individual labs, health history, sleep, activity, habits, risk factors, and goals. It helps identify which actions may deserve the most attention for you.
What is BetterBrain My Vault?
My Vault is the health data home within your BetterBrain account. It allows you to upload lab reports and other files, complete your health profile, record your current protocol, connect wearable data, and import relevant health context from another AI assistant.
Why should I upload previous lab results?
Previous results help establish a trend. Comparing multiple tests over time can show whether a biomarker is improving, worsening, or remaining stable.
What wearable data can BetterBrain use?
Available data depends on your device and Apple Health permissions. It may include sleep, activity, exercise, heart rate, and other daily health metrics.
Can I control which wearable information I share?
Yes. You choose which Apple Health categories to share and can update your permissions or disconnect the integration later.
What does importing AI memory mean?
Importing AI memory means asking ChatGPT, Claude, or Gemini to summarize relevant information it already knows about your health, preferences, habits, and goals. You can review that response before pasting it into BetterBrain.
Does BetterBrain automatically access my ChatGPT or Claude conversations?
No. You choose what to export, review the response, and manually paste it into BetterBrain.
How long does it take to import AI memory?
The process typically takes about a minute. BetterBrain provides a prompt that helps your existing AI assistant organize the relevant information.
Are the My Vault personalization tools free?
Yes. Uploading previous labs, connecting wearable data, and importing AI memory are available across BetterBrain accounts, including free Self Directed accounts.
Does BeBe replace a doctor?
No. BeBe provides educational brain health guidance and helps you understand your data and potential priorities. It does not replace medical diagnosis, treatment, or care from a licensed healthcare professional.
The Glymphatic System: Why Deep Sleep Is Your Brain's Best Cleanup Tool
Featured System: How Your Brain Takes Out the Trash
Every other tissue in your body has lymphatic vessels to carry away metabolic waste. For a long time the brain was thought to be the exception, with no obvious plumbing for the job. That changed in 2013, when researchers described what’s now called the glymphatic system: a network that uses cerebrospinal fluid to flush waste out of brain tissue, including amyloid-beta and tau, the proteins that accumulate in Alzheimer’s disease.
The finding that reshaped how we think about sleep came alongside it. Glymphatic clearance is not constant. It ramps up dramatically during deep, slow-wave sleep, when the spaces between brain cells expand and fluid can move through more freely. This is one of the clearest biological reasons that sleep is not optional maintenance. It is when a specific, measurable cleanup process actually runs.
So the existence of the system is well established. The question researchers have kept working on is mechanical: what physically moves the fluid?
What the newer research adds
A 2025 study in Cell from Maiken Nedergaard’s group (one of the labs behind the original glymphatic work) helps answer that question. In mice, the team showed that during deep sleep a small brainstem region called the locus coeruleus releases norepinephrine in slow, rhythmic waves, roughly one every fifty seconds. Each wave gently tightens and relaxes the blood vessels, and that slow oscillation appears to act like a pump, driving cerebrospinal fluid through the brain to move waste along.
It’s an elegant result because it connects three things we already knew were related (deep sleep, blood-vessel tone, and fluid clearance) into a single mechanism. It reframes deep sleep not as the brain idling, but as the brain running a coordinated pump.
Two points of rigor worth keeping straight, because they change how much weight any single study can carry:
- This is animal research. The norepinephrine-wave mechanism has been demonstrated in mice, whose sleep biology is a strong but imperfect model for ours. It tells us how the system likely works; it is not a human clinical trial.
- And the same study raised a careful question about sleep medication. The researchers found that zolpidem (the active ingredient in Ambien) suppressed these norepinephrine waves in mice and reduced fluid flow. That is a genuinely interesting signal, but it is a finding in animals about a mechanism, not evidence that a prescription harms people. If you take a sleep aid, this is not a reason to stop. It is a reason to make the underlying sleep quality a real conversation with your doctor.
Bottom Line: The glymphatic system and its dependence on deep sleep are well established. The newer work gives us a plausible engine for it, the slow norepinephrine rhythm of deep sleep, and a reminder that how you sleep, not just how long, is what lets the system do its job.
What this means for you
None of this requires a new gadget or supplement. It reinforces the fundamentals, and gives you a sharper reason to take them seriously.
Protect the deep-sleep window. Slow-wave sleep is concentrated in the first half of the night. A consistent wake time, morning light exposure, and a cool, dark room are the most reliable ways to protect it.
Be honest about alcohol and late meals. Both fragment the deep-sleep stages where clearance is most active. You may fall asleep fine and still lose the part of the night that matters most here.
Treat sleep as something you can measure. The same way we track a biomarker, sleep consistency and quality are worth paying attention to over time rather than guessing at.
Take loud snoring or daytime exhaustion seriously. These can signal sleep apnea, which repeatedly interrupts the deep sleep this system depends on, and it is both common and treatable. It’s worth flagging to a clinician.
Keep prescriptions in your doctor’s hands. If you use a sleep medication, bring the goal of better sleep quality to your prescriber rather than changing anything on your own.
Your BetterBrain coach can help you turn any of this into a specific, trackable Sleep Practice rather than a vague intention to "sleep better."