❤️‍🔥 Fire update + free resources

The LA wildfires have ravaged the city and created destruction beyond comprehension. I am overwhelmed with gratitude for the outpouring of kind messages that came in after my newsletter last week — thank you. My husband and I are so lucky to be safe, and our house miraculously survived. Many of our friends have lost everything, and the physical town where we had a thriving community is gone.

✏️ Please read, with urgency: What the Trees Said, by Deena Metzger (written during fires in 2023)

”Please consider that we may be able to save our lives and the planet by restoring true relationships and alliances with the beings of the natural world, by recognizing their wisdom and agency, and then living accordingly.” - Deena Metzger

RESOURCE: Food donations for fire victims and first responders from Daily Harvest

I’m teaming up with Daily Harvest to distribute 50 Care Boxes of healthy food to people in the Good Energy community whose homes have been destroyed in the Los Angeles fires, as well as first responders. If this applies to you, please share your email address in this form. We will email a code you can enter at checkout (which makes the order free) and have it shipped to your address of choice. 

I am incredibly grateful that Daily Harvest is stepping up to help out during this disaster. They are a mission driven company that has been working to create a more sustainable food system - for people and the planet - for almost 10 years. Thank you to the Daily Harvest team! 

Additionally, you've heard me talk a lot about WeNatal in the past, as it is the multivitamin and omega-3 I trust the most and my husband and I both take it every day. I’m sad to report that the WeNatal team has been significantly impacted by the fires, so I encourage you to support the company, especially if you’ve been meaning to find and commit to a daily vitamin. If you are looking for an ultra high-quality multivitamin (which you can take whether you are trying to conceive or not!... it is a great multivitamin and omega-3 for any adult), please consider choosing WeNatal. 

Now, let’s jump in. I hope this newsletter provides you with ideas and inspiration to support your coping and resilience during these difficult times:

🧠 Protecting your miraculous mind 

A couple of months ago, I visited some dear friends in Portland, OR, and their two young children, both under seven years old. Over the years, I’ve spent countless hours with these two kids, from teaching them to cook, reading innumerable bedtime stories, blowing bubbles in the yard, picking them up from school, being there for their first bike ride, and celebrating our birthdays together. These moments had been indescribably precious to me, etched deeply into my memory. But since moving to Bend, Oregon, and later to Los Angeles, it had been almost two years since I’d last seen them.

When I arrived in Portland for a visit, I was overflowing with excitement to reconnect. Walking with their parents to pick them up from school, I could hardly wait to see their faces and have them run to my arms screaming “Dr. Casey!” as they always did. But when the kids emerged, they ran to their parents and looked at me with blank expressions, waiting for an introduction. I opened my arms for a hug, but they didn’t recognize me, at all. Memories that were so vivid and meaningful to me had vanished from their rapidly developing minds, swept away in the flurry of their growing neural connections. At no fault of their own, “childhood amnesia” had taken the special times from them like clouds disappearing into the sky.  

While childhood amnesia is natural, this experience sparked the same pang of sadness I felt visiting my ailing grandmother in her dementia-care facility in Idaho a few years ago, before she passed away. Her sweet smile and beautiful energy still shone brightly from her wheelchair, but her ability to recognize me – or even be aware that her daughter (my mother) had recently passed away – was not there. 

It was another powerful reminder of the arc of our cognitive lives: the rapid growth and plasticity of our minds in childhood, the peak of clarity and productivity in adulthood, and some amount of regression as we age.

Our minds are nothing short of miraculous. Each of us is the culmination of an almost impossible sequence of events—a cosmic lottery that resulted in each of our singular consciousnesses, at this moment exact in eternity.

Each of our brains, with its ~100 billion neurons — around the same number as there are stars in our galaxy! — is able to take in a variety of inputs from light (visible, infrared, ultraviolet, etc), sound waves (audible + inaudible), electromagnetic fields, thermal energy, gravitational energy, chemical information (airborne scents, etc), mechanical energy (touch, pressure), quantum energies, and more – process it all – and then spit out a reaction that is experienced as our thoughts, feelings, movements, and actions. Our brains transform complex information constantly – in such an effortless and a-sensate way that we barely notice the miracle taking place… until it starts faltering. 

A puzzling aspect of the human experience is that we only have a handful of decades – if we are lucky – where the mind has peak performance potential to contribute its unique outputs to the world. 

And this incredible system — and the opportunity for its positive impact — is fragile and increasingly under siege in our modern world. 

Current challenges for the mind

Neurodegenerative diseases like Alzheimer’s and Parkinson’s are rising at alarming rates—Alzheimer’s now affects nearly 7 million Americans and is expected to double in the next couple decades. And according to Blue Cross Blue Shield, early-onset dementia and Alzheimer's have increased 373% among 30- to 44-year-olds, 311% among 45- to 54-year-olds and 143% among 55- to 64-year-olds from 2013 to 2017.

Neurodevelopmental disorders, including autism and ADHD, have surged in recent decades. According to the CDC’s own website, autism rates have tripled in the last 20 years alone and rates are going up every single year. 

Mental illness is affecting a big chunk of our population as well, with CDC data showing that nearly 20% of US adults have been diagnosed with depression in their lives, and a CDC report published just 2 months ago shows that in just 3 years, there has been a “significant increase in the percentage of adults with anxiety symptoms (from 15.6% to 18.2%) and depression symptoms (from 18.5% to 21.4%) between 2019 and 2022.” 

Taking all this data together, it appears that our minds are being hurt across the lifespan. Which means, the unique fingerprint that we have been born to make on the universe is being impaired. Which means, the way that we perceive and experience this one wild and precious life is being hacked. The consumerist, sedentary, individualistic, toxic, dopamine-driven, ultra-processed, extractive world we humans have created, are addicted to, and celebrate is hurting our minds and is a slap in the face to the miracle of our minds. It’s a slap in the face to God. Our modern world is making us lose our precious minds, en masse, across the lifespan, and not only are we not moving quickly enough to recognize and stop it, much of our economy profits off of it. 

At least half (or more) of dementia cases are preventable

It doesn’t need to be this way. The medical journal The Lancet has published that “around 45% of cases of dementia are potentially preventable by addressing 14 modifiable risk factors at different stages during the life course.”  In this report, these risk factors included smoking, air pollution, hearing loss, diabetes, high blood pressure, social isolation, and physical inactivity.

Other studies have shown that things like ultra-processed foods and poor sleep also have detrimental effects. A paper in Neurology found that in a population of over 70,000 adults, simply “replacing 10% of ultra processed food weight in diet with an equivalent proportion of unprocessed or minimally processed foods was estimated to be associated with a 19% lower risk of dementia.” Don’t forget, our brains are literally built of food. Nutrient depleted, inflammatory food = unhealthy brain. A study of over 2,000 older adults found that “compared to sleeping 7-8 hours per night, sleeping fewer than 5 hours per night was associated with two-fold greater risk for incident dementia, and routinely taking 30 minutes or longer to fall asleep was associated with a 45% greater risk for incident dementia.” 

Dr. Dale Bredsen, a medical hero of mine and author of the amazing book The End of Alzheimer’s, and former faculty at UCSF, UCLA, and UCSD, has written at length about how a significant portion of dementia is preventable, and perhaps even treatable. Through his research, he came to understand that Alzheimer’s is fundamentally a metabolic disease and that “treating Alzheimer’s is analogous to repairing a roof with 36 holes. Treating the disease requires addressing many aspects of the body at one time, as you would when repairing holes in a roof. The more holes you cover, the more success you have at fixing the problem.” This is why “mono-therapy,” with a single dementia drug, doesn’t really work. (Astonishingly, American taxpayers fund billions of dollars towards dementia research and drug development per year, and yet rates are going up and the drugs aren’t very useful. Meanwhile, the same government uses billions of taxpayer dollars to subsidize soda, ultraprocessed foods, and cigarettes — which contribute to dementia. 🤦‍♀️ )

Dr. Bredesen designed the evidence based ReCODE program for prevention and reversal of dementia, which includes extensive testing of markers of inflammation, chronic infection, dysbiosis, insulin resistance, vascular disease, sleep apnea, hormone insufficiency or dysregulation, nutrient deficiency, toxin or toxicant exposure, and other biochemical parameters associated with cognitive decline. From his research, he has put forth a holistic and personalized treatment program to address cognitive decline, including the following elements, summarized from this paper 👇

💪 13 elements from Dr. Bredesen’s mind-supporting protocol

1. 🥦 Diet: Plant-rich, mildly ketogenic diet. Diet should be high-fiber (soluble and insoluble), high in leafy greens and other non-starchy vegetables (raw and cooked), high in unsaturated fats, low in glycemic load. It should include organic produce, wild-caught low-mercury fish (salmon, mackerel, anchovies, sardines, and herring), and modest consumption of pastured eggs and meats. It should avoid processed food, simple carbohydrates, gluten-containing foods, and dairy. 

2. 🩸 Ketogenesis: Blood ketone levels should be monitored with fingerstick ketone meters, with a goal of 1.0–4.0 mM beta-hydroxybutyrate. (You can measure ketones with a simple Keto-Mojo monitor.)

3. ⛔ Fasting: A daily fast of 12–16 hours each night.

4. 🏃 Exercise: Exercise should include both aerobic and strength training for at least 45 minutes per day, at least six days per week (for aerobic exercise) and at least twice per week (for strength training). High-intensity interval training (HIIT) is recommended a minimum of twice per week.

5. 🪑 Stop sitting! Avoidance of prolonged periods of sitting.

6. 😴 Sleep: 7–8 h of quality, restorative sleep through the adoption of a sleep hygiene program 

7. 🌬️ Resolve low oxygen status: Treat sleep apnea, if present.

8. 😧 Stress management: Emphasizing regular deep breathing breaks with meditation. Stress management included biofeedback and heart-rate variability training with a HeartMath Inner Balance, for a minimum of 10 minutes per day. 

9. 🧑‍🏫 Learning: Regular brain training and other learning opportunities.

10. 👫 Community: The maintenance of social connectivity and avoidance of social isolation. 

11.  💊 Supplements: Personalized supplement recommendations based upon an individual’s lab values. For instance, if systemic inflammation is identified, adding pro-resolving mediators (SPMs) and anti-inflammatory herbal supplements (such as liposomal glutathione, fish oil, resveratrol, vitamins C and D, boswellia, and quercetin). For those with suboptimal nutrients (e.g., vitamin D, omega-3, B vitamins, CoQ10, or minerals), replacing with the appropriate supplements. 

12. ☀️ Hormone replacement: For those individuals with suboptimal hormonal status, getting on bio-identical hormone replacement and appropriate supplements to optimize sex hormone levels, neurosteroids (dehydroepiandrosterone, pregnenolone, and vitamin D), and thyroid medications as indicated for sub-optimal thyroid function. 

13. ☣️ Toxin management: For those with toxicity associated with metals (e.g., mercury or lead), organic pollutants (e.g., benzene, phthalates, or organophosphate insecticides), or biotoxins (e.g., trichothecenes, ochratoxin A, or gliotoxin), targeted avoidance (i.e., eat organic foods!) and detoxification with binding agents (e.g., cholestyramine or bentonite clay), sauna, herbs, sulforaphane, and dietary restriction of seafood if indicated.

It’s important to note that this protocol is intended for people aiming to reverse or halt dementia, but these are valuable choices to strive for at all phases of life.

The interesting thing is that we KNOW we should be doing a lot of these things, like avoid sitting and getting good sleep. And most of us just don’t, even knowing the high price we pay. Even I - who am obsessed with this stuff - don’t meet all of these criteria every day. It’s a lot, and our world is antagonistic to living this way. Which is why I think it’s especially important to spend some time at the start of this year to deeply reflect on the why behind supporting the mind. Why do you want your mind to be as healthy as possible?

✍️ Read some of Dr. Bredesen’s papers:

• Precision Medicine Approach to Alzheimer’s Disease: Successful Pilot Project

• Rationale for a Multi-Factorial Approach for the Reversal of Cognitive Decline in Alzheimer’s Disease and MCI: A Review

• ReCODE: A Personalized, Targeted, Multi-Factorial Therapeutic Program for Reversal of Cognitive Decline

Losing Finding our minds

If we're fortunate, we get a handful decades of peak mental performance to learn, connect, create, and pursue spiritual development. This is our chance to shape the world with our unique spark, elevate love and joy, and connect with Source. We owe it to ourselves—and others—to honor this gift of a healthy mind.

Prioritize omega-3s, antioxidants, and nutrient-dense organic foods. Exercise to boost blood flow and brain-derived neurotrophic factor (BDNF). Sleep deeply to detoxify the brain. Meditate to enhance mental peace.

Resist the devastating forces—toxins, digital devices and apps, alcohol, processed food, and excess use of medications which are leeching our consciousness.

And above all, let’s make the immeasurably powerful and brave decision to PUT DOWN our devices, close our eyes, take a deep breath, be still, and pray. 

💗 With love,

Dr. Casey 

Newsletter Sponsor: Function Health

📚️ More resources for healthy minds

• The Vaccine Friendly Plan: Dr. Paul's Safe and Effective Approach to Immunity and Health-from Pregnancy Through Your Child's Teen Years

• The UltraMind Solution: The Simple Way to Defeat Depression, Overcome Anxiety, and Sharpen Your Mind

• The Depression Cure: The 6-Step Program to Beat Depression without Drugs

• Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health-and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More

• Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness

• Stolen Focus: Why You Can’t Pay Attention, and How to Think Deeply Again

• The Hacking of the American Mind: The Science Behind the Corporate Takeover of our Bodies and Brains

• The Addiction Spectrum by Paul Thomas, M.D.

• Deep Work: Rules for Focused Success in a Distracted World

• Calm Your Mind with Food: A Revolutionary Guide to Controlling Your Anxiety

• The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline

👀 ICYMI

🎥 Yes Theory documentary 

I was so fortunate to be featured in the Yes Theory documentary called “Dark Secrets of America's Most Obese Town.” The guys behind Yes Theory – the amazing Ammar Kandil & Staffan Taylor – traveled to McAllen, Texas to understand what contributes to the massive obesity rates in this town. It’s an eye-opening video. 

WATCH: 📹 “Dark Secrets of America's Most Obese Town”

🌟 I’m speaking at Luminescence - February 1st, 2025

🥰 Sign up here and save 20% with the code CASEY20

Luminescence is a one-day women's health and longevity summit presented  by Commune, the world's leading online course platform for personal and societal well-being. This groundbreaking event will take place on Saturday, February 1, 2025, at the iconic Saban Theater in Los Angeles, California. Expected attendance is 2,000. 

This event is designed for women to connect with themselves and others, be inspired, and receive the encouragement they deserve to thrive — for life. 

Attendees will have the opportunity to engage with a series of compelling lectures and conversations covering vital topics such as nutrition, metabolism, hormones, menopause, emotional regulation, personal development and fitness. This event promises to be an inspiring and transformative experience, fostering a supportive environment for women to learn, connect, and grow.

Luminescence is a celebration of female health, embodying a more nurturing and introspective "yin" energy. This event recognizes that true well-being is not only an individual pursuit. It celebrates the constellation of community that is central to human vibrancy.

This summit will feature world-renowned female doctors and health experts including Dr. Sara Gottfried, Jillian Michaels, Kimberly Snyder, Marianne Williamson, Schuyler Grant, Dr. Mindy Pelz, J.J. Virgin and others. I’ll be speaking there! 

Don't miss this unique opportunity to gain invaluable insights and practical advice from the leading voices in women's health and longevity. Join us in celebrating the power and potential of women's health at Luminescence.