The ApoE4 Course

PART 1: UNDERSTANDING APOE4

1.1. Welcome (~7 min)

•  Get to know Amanda

•  What to expect from this course

•  Important Medical Disclaimer

1.2. Genetics (~12 min)

•  How we inherit genes

•  What our DNA does for us every day

•  The science of epigenetics

1.3. ApoE Alleles (~10 min)

•  The three common ApoE alleles: E2, E3, E4

•  Inheritance patterns: What it means to have one or two E4 alleles

•  Evolutionary background of ApoE4

1.4. Lipids (~10 min)

•  The basics: cholesterol, fatty acids, phospholipids, and triglycerides

•  Cholesterol Metabolism in the Brain vs. Body

•  How lipids affect neurons, synapses, and myelin

1.5. Lipoproteins (13 min)

•  Lipoprotein vs apolipoproteins

•  Different types of apolipoproteins and and lipoprotein particles: LDL, HDL, etc

•  Lipoproteins in brain vs body

1.6. Glial Cells (~6min 30 sec)

•  Neurons vs glial cells

•  Astrocytes

•  Oligodendrocytes

•  Microglial cells

1.7. Mechanisms: How ApoE4 Increases Risk (22:30)

• Lipid Metabolism

• Glucose Metabolism and Energy Deficits

• Synaptic Dysfunction

• Blood-Brain Barrier Breakdown

• Neuroinflammation and Microglial Activation

• Cardiovascular disease

 1.8.  Amyloid Beta & Tau (12 min)

•  Amyloid beta aggregation & reduced clearance

•  Tau proteins pathology

•  Amyloid as a signal vs cause

•  New horizons in amyloid research

1.9. Understanding Your Risk (17min 30 sec)

• Lifetime risk with one vs. two ApoE4 alleles

• Interaction with family history and other risk factors

• Who Is most effected?

• Differences in risk by sex and ethnicity

• Comparing ApoE4 risk to other genetic and lifestyle risk factors

• Gene-environment interaction

• Why ApoE4 is not destiny

1.10. ApoE4 and Cardiovascular Disease (20)

• • Atherosclerosis

  • LDL cholesterol vs ApoB-containing particles

  • ApoE4 and elevated lipids

  • Oxidized lipids

  • Lp(a)

PART 2: TAKING ACTION  

2.1 Welcome to Part II: A note on prevention

2.2. Diet Quality (12 min 30 sec)

•  Whole food, anti-inflammatory diet basics

•  Plant-forward Mediterranean-style eating

•  Low glycemic load and insulin sensitivity

•  Fasting and metabolic flexibility

•  Alcohol and ApoE4: increased vulnerability

2.3  Dietary fats (15 min 30 sec)

•  Why ApoE4 carriers may handle saturated fat differently

•  Omega-3s: DHA importance for ApoE4 brains

•  Cautions with ketogenic or high-fat diets in ApoE4 carriers (context-dependent)

2.4 Saturated Fat & ApoE4 (16 min 30 secs)

• LDL-C and ApoB

• SFA- Saturated Fatty Acid

• Saturated fat response

• Portion control

2.5 Low Glycemic Diets (14 min)

•  Glycemic index (GI) and glycemic load (GL)

•  Sugar sweetened beverages 

•  Net carbs  

2.6 Ketogenic Diets (17 min)

• Nutritional Ketosis

• Ketones and Your Brain

• Keto How To 

• MCT Oil

2.7 Fasting and Time Restricted Eating (20 min)

• Time restricted eating examples

• Benefits of fasting

• Autophagy

2.8 The 4 Ss (11 min 30sec)

• Sleep

• Brain stimulation

• Social Connection

• And Stress reduction

2.9 Physical Activity (~12 min)

• Exercise and brain health.

•  BDNF - brain-derived neurotrophic factor

• General recommendations and avoiding injury.

• Zone training

2.10 Other Risk Factors (~20 min)

•  Digestion

•  Nutrient Status

•  Blood Pressure

•  Environmental Toxins

•  Hormones

•  Other Genes

2.11 Moving Forward (~7 min)

• • Psychology of being at risk

  • Building a mindset of resilience

  • Additional Resources

HANDOUTS INCLUDED:

• Know Your Status

• ApoE4: A Summary Of Mechanisms & Actions 

• Nutrient Dense Mediterranean Diet 

• Dietary Fats 

• Omega 3s 

• Cardiovascular Testing 

• Statins and brain health 

• Other Risk Factors Checklist 

What’s Included

• One year of access to the course classroom, giving you ample time to move through the material at a thoughtful, manageable pace.

• Join live, educational group Q&A sessions where you can ask questions related to the course material and hear them addressed in a broader, learning-focused context. These sessions are included for the full 12 months of your course access. 

  Note: Live Q&A sessions are recorded and made available to other enrolled students. By participating, you consent to being recorded. If you prefer not to appear on the recording, you’re welcome to keep your camera off and submit questions via chat.

• 21 concise, self-paced video lessons designed to be engaging and easy to follow. Videos include a mix of instructor-led teaching and slides that combine clear text with supportive visuals and graphics.

• Clear, structured explanations of complex science, presented in a way that’s accessible to people without a medical or scientific background. The material is designed to introduce a beginner to key concepts such as genetics and lipoproteins, but is also aims to challenge you in a productive way and goes deeper than basic health content. If you’re curious, willing to engage, and interested in understanding how your body works, you’ll be able to follow along. If you have just begun learning about health, you may need to watch some videos more than once to get full comprehension. 

• Downloadable handouts and summary guides to help reinforce key concepts and support practical application as you move forward.

What This Course Is Not

This course is intentionally designed as an educational foundation. It is not personalized and does not include:

• A detailed supplement or nutrition protocol

• One-on-one coaching or counseling

• Interactive group instruction or live sessions

Instead, this course gives you the knowledge and context you need to understand your ApoE4 status, interpret information more confidently, and make informed decisions about your next steps—whether that means applying what you learn independently or continuing into a more advanced, implementation-focused program later.

This Course Is For You If…

This course is a good fit if you:

• Have tested positive for ApoE4 or have a family history of Alzheimer’s 

• Are supporting a loved one with an Alzheimer’s diagnosis 

• Prefer learning from structured explanations rather than piecing together information from articles and social media

• Value understanding the mechanisms behind diet and lifestyle recommendations, not just following rules

• Are interested in brain health and long-term prevention, even if you don’t currently have symptoms

• Want educational depth without committing to a long-term coaching or implementation program

• See yourself as an active participant in your health decisions and medical conversations

• This course can be valuable at many stages of life, but it is especially relevant for adults between 35 and 75 who want a thoughtful, non-alarmist approach to understanding risk.