Twelve weeks. One plan.
Real support.
A structured programme for people concerned about their memory. We find what is affecting your brain health, build a plan around your results, and support you week by week to put it into practice. At week 12 we re-assess, so you can see what has changed.
Next group starts Wednesday 10 February 2027. Ten places.
Knowing what to change is the easy part
Most people already know that sleep, diet and exercise matter for the brain. Changing them, and keeping them changed, is where people need help. The largest trials in this field point the same way: structured support works better than going it alone.
US POINTER
USA · 2025 · 2,111 peopleA two-year randomised trial of older adults at risk of cognitive decline. Both groups improved on tests of thinking, and the group given a structured, supported programme improved more than the group who followed a similar plan on their own.
Alzheimer’s Association summary →FINGER
Finland · 2015 · 1,260 peopleA two-year randomised trial combining diet, exercise, brain training and heart-health monitoring. Participants scored better overall on thinking tests than a group given general health advice, with the clearest gains in planning and processing speed.
The Lancet, 2015 →Lancet Commission
2024 reportAn international review that linked nearly half of dementia cases worldwide to 14 risk factors that can be changed, including high blood pressure, inactivity, hearing loss, high cholesterol, depression and social isolation.
Alzheimer Europe summary →Our programme follows the same principles as these studies and adds detailed testing to personalise your plan. Trial results describe groups of people; individual results vary.
Three phases
Assess
- Whole Brain Wellness Profile, online
- MoCA cognitive screening
- Lifestyle Profile covering the 14 Lancet risk factors
- Medical and medication history
- Targeted lab tests
- Your results and personal plan
Rebuild
- One focus area each week
- Sleep, nutrition, movement and heart health
- Stress, mood and social connection
- Brain training three times a week
- A mid-point review at week 7
- Weekly accountability and support
Review
- MoCA and profiles repeated
- Your week-12 results compared with week 0
- Goals scored
- A maintenance plan to carry on
- A summary for your GP, if you wish
What happens each week
Weeks 2 to 11 are your ten weekly sessions: online with Alan one-to-one, or in the Wednesday evening group. Each week adds one focus area, and the habits from earlier weeks carry on. Your plan is adjusted to your results, so the order and emphasis may change for you.
- Before–Discovery ConsultationTwo to three weeks before your start date, so your lab results are back in time. Your Whole Brain Wellness Profile reviewed, MoCA screening, Lifestyle Profile, medical and medication history, and the lab tests that will change your plan.
- Week1Full Consultation: your planYour results explained in plain English, the main drivers identified, and a personal plan with three goals that matter to you.
- Week2SleepSleep timing, light and routine. We screen for sleep apnoea and refer to your GP if it is suspected.
- Week3NutritionThe MIND diet, the eating pattern used in brain-health research, and steady blood sugar.
- Week4MovementA plan for walking, strength and balance, built up gradually at your pace.
- Week5Heart and metabolic healthBlood pressure, blood sugar and cholesterol, and any nutrient gaps found in your tests.
- Week6Gut–brain healthWhere your profile or tests point to the gut, we address it here.Personalised to your results
- Week7Mid-point reviewProfile repeated, progress checked and your plan adjusted.
- Week8Stress and moodSimple daily breathing and relaxation practice, and a check on mood.
- Week9Cognitive challengeProgressing your brain training and starting something new to learn.
- Week10Connection, hearing and visionStaying socially active, and making sure hearing and eyesight have been checked.
- Week11Hormones and thyroidWhere your tests point to thyroid or hormone balance, we address it here, and consolidate your habits.Personalised to your results
- Week12Re-assessmentMoCA and profiles repeated, compared with where you started, and a maintenance plan agreed.
What we measure at week 0 and week 12
The same measures are taken at the start and the end, so you can see your own change rather than take our word for it.
Who the programme is for
Well suited
- You are worried about changes in your memory or focus
- You have been told you have mild cognitive impairment
- You have a family history of dementia
- You have risk factors such as high blood pressure, diabetes or poor sleep
Alongside medical care
- You have an early dementia diagnosis and want to support your brain health alongside your GP or specialist
- A family member or carer joins the sessions
See your GP first
- Memory has changed over weeks rather than months or years
- Sudden confusion, new headaches, falls or changes in walking
- Marked changes in personality or behaviour
- Signs of stroke: call 999
Two ways to take part
The same programme and the same four consultations with Alan, with your weekly sessions either one-to-one or in a small online group. Your Discovery Consultation and final review usually take place at the clinic in Llandudno; the rest is online, so you can join from home.
Personal programme
- 4 consultations with Alan: Discovery, Full, mid-point and final review
- 10 weekly one-to-one sessions, online
- Plus open access to the Wednesday evening group sessions during your 12 weeks
- Your personal plan and progress tracker
- New intakes every six weeks, five places each
Group programme
- 4 one-to-one consultations with Alan: Discovery, Full, mid-point and final review
- 10 weekly group sessions online, Wednesdays 7pm to 8:30pm
- Up to 10 places on each group programme
- Your personal plan and progress tracker
Both prices include your Discovery Consultation: if you have already paid £95 for one, it is credited in full when you join. Lab test fees are separate. They depend on the tests chosen and are agreed with you at your Discovery Consultation.
Upcoming start dates
The programme runs in intakes with fixed start dates. Book your Discovery Consultation by the date shown, so your tests are back before you begin.
Group 1
Wednesdays 10 February to 14 April 2027, 7pm to 8:30pm online.
Discovery Consultations from 4 January. Full Consultations week of 1 February.
Intake A
Starts week of 22 February 2027.
Discovery Consultation by the week of 8 February.
Intake B
Starts week of 5 April 2027.
Discovery Consultation by the week of 15 March.
Group 2
Wednesdays from 5 May 2027, 7pm to 8:30pm online.
Discovery Consultations from 29 March. Full Consultations week of 26 April.
Can’t make these dates? You can book a Discovery Consultation at any time and join the next intake.
How to start
Take the profile
Complete the Whole Brain Wellness Profile online in 10 to 15 minutes. Your report is emailed straight to you. £12, credited against your Discovery Consultation.
Start the profileDiscovery Consultation
We review your profile, carry out the MoCA and Lifestyle Profile, and agree whether the programme is right for you. £95, 60 minutes, credited in full when you join.
Begin your 12 weeks
Choose your intake, your lab tests are arranged, and your programme begins with your Full Consultation.
See start datesQuestions about the programme
Is this a treatment for dementia?
No. The programme supports brain health and works on the risk factors that research links to cognitive decline. It does not diagnose or treat dementia, and it works alongside your GP and any specialists, never in place of them.
Will my memory improve?
We can’t promise that, and nobody honestly can. What we can promise is a thorough assessment, a plan built around your results, weekly support to put it into practice, and a re-assessment at week 12 so you can see what has changed.
When does the next programme start?
The next group meets on Wednesday evenings from 10 February 2027, and one-to-one intakes start in the weeks of 22 February and 5 April 2027. See the start dates above.
Can I do the programme online?
Yes. The weekly sessions are online, and so are your Full Consultation and mid-point review. Your Discovery Consultation and final review usually take place at the clinic in Llandudno, and can be online if you live further away.
If I choose one-to-one, can I join the group sessions too?
Yes. One-to-one clients are welcome at the Wednesday evening group sessions that run during their 12 weeks, at no extra cost. It is a chance to share ideas and stay motivated alongside others on the same path.
Can a family member take part?
Yes, and we encourage it. A partner or family member can join sessions with your agreement, and often helps make changes stick at home.
Will you stop or change my medication?
No. Please continue any medication your doctor has prescribed. If our findings suggest something your GP should review, we will tell you and, with your permission, share it with them.
What happens after week 12?
You leave with your results, your plan and a maintenance routine. If you would like continued support, we offer follow-up reviews to keep your plan on track.
Ready to start your 12 weeks?
Begin with the Whole Brain Wellness Profile, a clear first look at how each part of your brain is working.