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Small Changes That Reduce Dementia Risk - with Michelle Reshef-Ash
In this powerful and reassuring conversation, Andy speaks with Michelle Reshef-Ash, CEO of Dementia Prevention UK and a PhD researcher at University College London, whose work bridges cutting-edge research with real-world, accessible dementia-prevention support for families and communities.
This episode unpacks the big questions that parents, teachers, carers and support workers ask every day:
Can dementia really be prevented?
How much do genes matter?
What small changes genuinely make a difference when real life is busy, stressful or overwhelming?
How do we talk about dementia without shame, fear or blame?
Michelle offers clear, compassionate science, practical habit-building tools, and an honest look at the inequalities that shape people’s opportunities for good brain health. From supporting overstretched carers, to helping underserved communities, to empowering people in their 40s, 50s and beyond to take realistic steps – this conversation gives you hope without hype, and guidance without guilt.
If you support others – or simply want to protect your own long-term wellbeing – this episode is packed with insight you can use today.
🔗 Resources & Links Mentioned
Dementia Prevention UK – workshops, programmes and community tools: https://dementiapreventionuk.com/
Michelle Reshef-Ash (LinkedIn): https://www.linkedin.com/in/michelle-reshef-ash/
NHS App – track blood tests and biomarkers
Topics discussed: Alzheimer’s gene APOE4, biomarker checks (vitamin D, cholesterol, BP), COM-B behaviour-change model, epigenetics, movement for mood, social connection benefits.
✨ Three Key Messages
1. Dementia prevention is about lowering risk, not promising certainty.
The aim isn’t perfection – it’s improving quality of life and reducing vulnerability through realistic, sustainable habits.
2. Your opportunities shape your health as much as your motivation.
People in underserved or stressful environments aren’t lacking willpower – they’re often lacking accessible, safe and affordable options.
3. Caregivers don’t need more pressure – they need compassion, boundaries and support.
For carers, the most protective “brain health habit” is reducing self-blame and prioritising emotional wellbeing.
⏱️ Timestamps – Chapter Guide
00:00 – Welcome & setting the scene
Storms, virtual chats and the big question: can dementia be prevented?
00:43 – Can dementia be prevented?
Why prevention really means risk reduction – and why honest language matters.
02:13 – Understanding statistics & common misconceptions
“My grandmother smoked till 96” – why anecdotes aren’t evidence.
02:43 – What does a brain-healthy life actually look like?
Realistic habits, not Instagram wellness.
03:50 – Why brain health matters beyond dementia
Quality of life, resilience, sleep, routine and long-term wellbeing.
04:39 – The dangers of “miracle cures” & misleading claims
Smoothies, apps, supplements – and why humility is essential in brain science.
07:30 – Genetics, family history & the boat analogy
Why having a gene increases risk but doesn’t seal your fate.
09:27 – Biomarkers everyone should check
Blood pressure, cholesterol, vitamin D, iron levels – and why.
11:55 – Medication, risk and honest conversations with your GP
How to explore alternatives safely.
13:42 – Dementia prevention also lowers other health risks
Cardiovascular, diabetes, obesity, depression, anxiety.
16:53 – Seasons of life & being kind to yourself
Why behaviour change isn’t linear and shouldn’t be guilt-driven.
18:14 – The first three changes that give the biggest payoff
Movement, social connection, and reducing alcohol.
21:24 – Sleep, routine and tiny habit anchors
Why predictability matters more than perfection.
25:59 – Habits come in groups
How one small change often triggers others.
27:34 – Behaviour change without “just” or shame
Why language matters when encouraging new habits.
28:47 – Dementia prevention in underserved communities
Barriers, opportunities and the reality of daily stress.
32:47 – Affordable changes for real families
Carrots, frozen veg, safe walking groups, social support.
36:27 – Supporting exhausted carers
Compassion, boundaries, self-forgiveness and mental health as prevention.
40:57 – The importance of being known to services
Why families should contact charities & social services early.
42:49 – Is it too late for older adults?
Never. Change always helps – at any age.
47:22 – What changes when people understand their brain
Movement, medication review, mindset shifts, empowerment.
51:36 – Memory lapses, panic and early warning signs
The “Which D?” rule – Dementia, Depression, Vitamin D.
58:31 – Changing the conversation in families, schools & workplaces
From fear to empowerment.
1:00:39 – The one kind step to take this week
Book a GP appointment and be honest about your fears.
💡 Why Listen to This Episode?
This episode is essential if you:
Support someone with dementia or fear a diagnosis yourself.
Work in education, care or community settings where brain health matters.
Want practical, culturally aware, non-judgemental guidance.
Feel overwhelmed, tired or guilty about your lifestyle and want realistic steps.
Want to understand how trauma, stress, inequality and opportunity shape health.
Need reassurance that it’s never too late to make meaningful change.
Michelle brings depth without doom, hope without false promises, and compassion without judgement.
📲 Connect with Michelle
Website: https://dementiapreventionuk.com/
LinkedIn: https://www.linkedin.com/in/michelle-reshef-ash/
Email: https://able-training.co.uk/podcast
Instagram: https://www.instagram.com/abletraining/
Facebook: https://www.facebook.com/abletrainingexperience
LinkedIn: https://www.linkedin.com/company/able-training-ltd-/
YouTube: https://www.youtube.com/@abletocarepodcast
View all episodes
By Able Training Support LtdIn this powerful and reassuring conversation, Andy speaks with Michelle Reshef-Ash, CEO of Dementia Prevention UK and a PhD researcher at University College London, whose work bridges cutting-edge research with real-world, accessible dementia-prevention support for families and communities.
This episode unpacks the big questions that parents, teachers, carers and support workers ask every day:
Can dementia really be prevented?
How much do genes matter?
What small changes genuinely make a difference when real life is busy, stressful or overwhelming?
How do we talk about dementia without shame, fear or blame?
Michelle offers clear, compassionate science, practical habit-building tools, and an honest look at the inequalities that shape people’s opportunities for good brain health. From supporting overstretched carers, to helping underserved communities, to empowering people in their 40s, 50s and beyond to take realistic steps – this conversation gives you hope without hype, and guidance without guilt.
If you support others – or simply want to protect your own long-term wellbeing – this episode is packed with insight you can use today.
🔗 Resources & Links Mentioned
Dementia Prevention UK – workshops, programmes and community tools: https://dementiapreventionuk.com/
Michelle Reshef-Ash (LinkedIn): https://www.linkedin.com/in/michelle-reshef-ash/
NHS App – track blood tests and biomarkers
Topics discussed: Alzheimer’s gene APOE4, biomarker checks (vitamin D, cholesterol, BP), COM-B behaviour-change model, epigenetics, movement for mood, social connection benefits.
✨ Three Key Messages
1. Dementia prevention is about lowering risk, not promising certainty.
The aim isn’t perfection – it’s improving quality of life and reducing vulnerability through realistic, sustainable habits.
2. Your opportunities shape your health as much as your motivation.
People in underserved or stressful environments aren’t lacking willpower – they’re often lacking accessible, safe and affordable options.
3. Caregivers don’t need more pressure – they need compassion, boundaries and support.
For carers, the most protective “brain health habit” is reducing self-blame and prioritising emotional wellbeing.
⏱️ Timestamps – Chapter Guide
00:00 – Welcome & setting the scene
Storms, virtual chats and the big question: can dementia be prevented?
00:43 – Can dementia be prevented?
Why prevention really means risk reduction – and why honest language matters.
02:13 – Understanding statistics & common misconceptions
“My grandmother smoked till 96” – why anecdotes aren’t evidence.
02:43 – What does a brain-healthy life actually look like?
Realistic habits, not Instagram wellness.
03:50 – Why brain health matters beyond dementia
Quality of life, resilience, sleep, routine and long-term wellbeing.
04:39 – The dangers of “miracle cures” & misleading claims
Smoothies, apps, supplements – and why humility is essential in brain science.
07:30 – Genetics, family history & the boat analogy
Why having a gene increases risk but doesn’t seal your fate.
09:27 – Biomarkers everyone should check
Blood pressure, cholesterol, vitamin D, iron levels – and why.
11:55 – Medication, risk and honest conversations with your GP
How to explore alternatives safely.
13:42 – Dementia prevention also lowers other health risks
Cardiovascular, diabetes, obesity, depression, anxiety.
16:53 – Seasons of life & being kind to yourself
Why behaviour change isn’t linear and shouldn’t be guilt-driven.
18:14 – The first three changes that give the biggest payoff
Movement, social connection, and reducing alcohol.
21:24 – Sleep, routine and tiny habit anchors
Why predictability matters more than perfection.
25:59 – Habits come in groups
How one small change often triggers others.
27:34 – Behaviour change without “just” or shame
Why language matters when encouraging new habits.
28:47 – Dementia prevention in underserved communities
Barriers, opportunities and the reality of daily stress.
32:47 – Affordable changes for real families
Carrots, frozen veg, safe walking groups, social support.
36:27 – Supporting exhausted carers
Compassion, boundaries, self-forgiveness and mental health as prevention.
40:57 – The importance of being known to services
Why families should contact charities & social services early.
42:49 – Is it too late for older adults?
Never. Change always helps – at any age.
47:22 – What changes when people understand their brain
Movement, medication review, mindset shifts, empowerment.
51:36 – Memory lapses, panic and early warning signs
The “Which D?” rule – Dementia, Depression, Vitamin D.
58:31 – Changing the conversation in families, schools & workplaces
From fear to empowerment.
1:00:39 – The one kind step to take this week
Book a GP appointment and be honest about your fears.
💡 Why Listen to This Episode?
This episode is essential if you:
Support someone with dementia or fear a diagnosis yourself.
Work in education, care or community settings where brain health matters.
Want practical, culturally aware, non-judgemental guidance.
Feel overwhelmed, tired or guilty about your lifestyle and want realistic steps.
Want to understand how trauma, stress, inequality and opportunity shape health.
Need reassurance that it’s never too late to make meaningful change.
Michelle brings depth without doom, hope without false promises, and compassion without judgement.
📲 Connect with Michelle
Website: https://dementiapreventionuk.com/
LinkedIn: https://www.linkedin.com/in/michelle-reshef-ash/
Email: https://able-training.co.uk/podcast
Instagram: https://www.instagram.com/abletraining/
Facebook: https://www.facebook.com/abletrainingexperience
LinkedIn: https://www.linkedin.com/company/able-training-ltd-/
YouTube: https://www.youtube.com/@abletocarepodcast