[00:01] Alzheimer's disease. One of the earliest changes happens years, if not decades, before you start forgetting things. It's sleep. Researchers have known for years that people developing Alzheimer's gradually lose deep sleep long before
[00:14] they develop dementia. The assumption was that amaloid plaques were directly damaging the brain, which results in less deep sleep. But the brand new study suggests something completely different. In this new study on mice, researchers
[00:26] restored more than two hours of deep sleep every single day without removing a single Alzheimer's plaque. Instead, they targeted the brain's own immune cells called microbia. In this video, I'm going to explain what these immune
[00:38] sleep, and most importantly, what you cells healthy, and reduce your risk of Alzheimer's disease. Also, if you want to discover your own health percentile to know what level of health you're at
[00:51] biomarkers like your fitness markers, body composition, and blood work, what weaknesses, then take the health assessment in our top 1% health community, link in the description. Let's start with deep sleep because it's
[01:04] very important to keep your brain healthy. One of the ways it does this is through a specialized waste clearance system called the glimpmphatic system. Think of it as your brain's overnight cleaning crew. Cerebral spinal fluid
[01:16] helps to wash out waste products that accumulate during the day including beta amalloid and tow proteins the two hallmark proteins of Alzheimer's disease. Deep sleep also reduces your neuronal activity which limits the
[01:30] into the brain. At the same time, deep sleep helps to regulate your immune system, your inflammation status, and stabilizes the brain's electrical activity. That's why it's so important. You need to get at least one and a half
[01:42] every night. If you're missing out on deep sleep or you're not getting enough of it, all of these protective effects from deep sleep become less effective. repeatedly shown to increase the risk of Alzheimer's disease. But this is not a
[01:56] theoretical idea anymore. In March 2026, researchers published one of the largest sleep studies ever conducted on dementia risk. They analyzed overnight EEG recordings for more than 7,000 adults across five long-term population
[02:09] studies. and then followed up those people for up to 17 years to see who eventually developed dementia. They used AI to analyze people's electrical activity in the brain and created a brain age index. For every 10-year
[02:21] increase in brain age, the risk of developing dementia increased by 39%. education, physical activity, apnea, genetics, and baseline cognitive
[02:34] is that almost all of these people were cognitively normal. They didn't have any cognitive deficits. These sleep patterns were detected years before they of the biggest drivers of these sleep changes appear to be one special type of
[02:49] your brain, there are billions of tiny immune cells called microbia. You can crew. They look for infections, damaged neurons, and unwanted debris to clean it
[03:01] up. Without microbia, your brain simply couldn't function normally. The problem system, if these immune cells become overly activated, they can start causing autoimmune disorder. For decades, Alzheimer's researchers were focusing on
[03:16] two proteins, amaloid beta and tow protein. It's not true that these proteins are still central to Alzheimer's disease progression. But the latest research looks at Alzheimer's as a more broader disease. One of the
[03:29] has been the realization that the brain's immune system isn't simply actually help to drive it. Recent reviews describe neuroinflammation as amaloid towo and the eventual loss of
[03:44] is no longer viewed as a disease of protein buildup is increasingly being understood as a disease where the immune system, the metabolism, sleep, blood vessels and protein accumulation all interact with each other. the overactive
[03:58] immune response is right at the center of that network. This doesn't mean that inflammation or the microgia are inherently bad. In a healthy state and actually beneficial. They help to remove
[04:10] proteins and they support normal brain function. But when they're overly activated for years and decades, they can become chronically inflammatory and they can start damaging the brain tissue itself. This brings us to the new study.
[04:23] Researchers wanted to understand exactly why the sleep declined so early during gradually developed amaloid plaques similar to those seen in Alzheimer's disease in humans. At first, they saw that deep sleep decreased as soon as
[04:37] amoid plaques developed in the brain. But as the plaques kept increasing, the decline in sleep time plateaued. They found that these microbia expanded far beyond the areas containing these amolet plaques. The microia had spread into
[04:49] brain regions responsible for regulating sleep and wakefulness cycles. Then the scientists removed the most activated microgia and kept the plaques and amaloid. As a result of that, deep sleep increased by more than two hours every
[05:01] day in those mice. The plaque stay the same. They only remove the microgia. This means that it's not the plaque or the amaloid in the brain that is causing activated immune cells, the overly activated microbia that are responsible
[05:15] for the decline in deep sleep. This is quite important in terms of understanding why does deep sleep reduce during Alzheimer's and potentially during aging as well. It's a vicious cycle. Poor sleep increases amaloid
[05:27] accumulation. More amaloid activates microbia. This activated microbia reduce deep sleep. Less deep sleep means less overnight clearance of waste products and the amaloid and this allows even more amaloid to accumulate which leads
[05:40] to more microbia overactivation. Over many years, this creates a vicious cycle So, what can you do about it? I've sleep in Alzheimer's disease prevention, but what are you going to do if the
[05:52] disease is already destroying your ability to sleep and you're getting much less deep sleep than you normally would? The key is in managing your inflammation and immune system to prevent the hyperactivation of the microglea because
[06:04] did it with the mice, at least not right now. You do need healthy micro ga to infections and neuroinflammation. The problem is chronic immune system overactivation. The basics are obvious. Don't be overweight. Exercise regularly.
[06:18] Eat an anti-inflammatory diet. Don't eat ultrarocessed foods. Sleep enough. Get immune function. But here are some more specific things to keep your immune system calm, but poised for action. You want to avoid weak immunity, but you
[06:31] system like in an autoimmune disease. First is vitamin D. The microbia contain to keep the immune system properly regulated. Low vitamin D has consistently been associated with greater neuroinflammation, a higher risk
[06:46] of autoimmune conditions. Second is omega-3 fatty acids. Omega-3s are among the most wellstudied nutrients for reducing inflammation, especially neuroinflammation. DHA is a major structural component of the brain, and
[06:58] both DHA and EPA help shift the microbia towards a less inflammatory state. Another overlooked factor is your circadian rhythm. Your immune system become more inflammatory when that
[07:10] irregular sleep schedules, and exposure to bright light late at night can all cycles, which can lead to hyperactivation of the immune system. intervention. Regular sauna bathing lowers systemic inflammation, increases
[07:25] associated with a substantially lower risk of Alzheimer's disease in long-term associated with a lower risk of respiratory tract infections. So, it strengthens your immune system. It's also worth reducing unnecessary exposure
[07:39] can trigger the immune system and inflammation. Cigarette smoke, air pollution, and certain environmental chemicals increase oxidative stress and throughout the body, including the brain. Another important piece is
[07:53] nutrients such as magnesium, zinc, selenium, and several B vitamins can Finally, don't forget about your gut microbiome. The bacteria living in your gut constantly communicate with your immune system as well as the brain. A
[08:08] legumes, vegetables, and other plant foods helps produce short- chain fatty anti-inflammatory effects and may influence microbial activity throughout the gut brain axis. Now, none of these interventions are going to remove amoid
[08:22] plaque, but together they might help to keep your brain's immune system in a eliminate pathogens, infections, and other kinds of toxins without becoming overly hyperactivated. that would lead to the progression of greater amaloid.
[08:35] important study. We already knew before that sleep reduces during Alzheimer's disease, but now we have a potential key why this happens. It's the overactivated immune system via the microbia. It all starts with your sleep, but it also
[08:49] want to learn about the newest breakthroughs in Alzheimer's prevention, then check out this video made earlier next.