Build Strength. Protect Your Brain.
An evidence-based coaching program to help prevent, slow, and mitigate cognitive decline — integrating neuroscience, lifestyle medicine, and cutting-edge research into one personalized plan.
Founded by Johns Hopkins-trained neuroscientist and exercise physiologist Dr. Alfonso Alfini, PhD, MS, CSCS
Dementia Is a Global Crisis — But Its Not Inevitable.
Every 3 Seconds
Someone develops dementia — yet up to 45% of cases may be preventable.
Science shows that by addressing 14 key risk factors, we can prevent, slow, and mitigate cognitive decline.
The number of people living with dementia is expected
to triple by 2050.
The Future of Brain Health Starts with Strength.
E4 STRENGTH
E4 STRENGTH is the first muscle-driven brain health program, turning cutting edge neuroscience into a structured, personalized plan to help prevent, slow, and mitigate cognitive decline.
Your brain and body are connected — and your muscle strength is one of the most powerful predictors of long-term cognitive resilience. E4 STRENGTH integrates exercise, sleep, nutrition, and connection into a precision lifestyle framework designed to maximize both performance and protection.
E4 STRENGTH
EXERCISE ● SLEEP ● NUTRITION ● CONNECTION
The Four Pillars of Cognitive Resilience
Exercise
Build and maintain muscle strength, power, and endurance through personalized resistance and aerobic training. Optimizing muscle quality protects brain health, improves metabolism, and slows cognitive decline.
Sleep
Improve memory, focus, and recovery by optimizing sleep quality and circadian alignment. Restorative sleep clears brain toxins, consolidates memory, and stabilizes metabolic and hormonal balance.
Nutrition
Fuel your brain and body with a MIND-inspired approach, targeted protein, hydration, and evidence-based supplementation. The goal is to optimize metabolic health and reduce inflammation to support long-term cognitive resilience.
Connection
Stay mentally sharp and socially engaged while proactively monitoring key brain and body health factors. Cognitive training, meaningful relationships, and medical engagement strengthen cognitive reserve and reduce dementia risk.
The E4 STRENGTH framework is built on four scientifically validated pillars that support muscle-driven brain health and protect long-term cognitive performance.
PROPRIETARY FRAMEWORK
The S.T.R.E.N.G.T.H.™ Method
Structured Training and Engagement for Enhanced Neurocognitive Performance and Resilience
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STRUCTURED
Clear, periodized plans
A strength-first approach that compounds over time
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Muscle-Driven Brain Health
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E
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T
H
TARGETED
Goal-specific design
RELEVANT
EVIDENCE-BASED
NUMERICAL
GROWTH-DRIVEN
TIME-LOCKED
HABIT-FORMING