Below is a summary that highlights every important factor of ReCODE by Dale E Bredesen in his book “The End of Alzheimers”.
Get homocysteine under 6 micromoles per liter. Take b6 b12 and folate. Even better, take p5p form of vitamin b6, b12, and the adenosylcobalamin forms of b12, and methyltetrahydrofolate form of folate. If still bad stop eating nuts, soy, beans and all animal products.
Get fasting insulin below 4.5 milli-international units per liter, hemoglobin alc under 5.5 percent, and fasting glucose under 93 milligrams per deciliter. Start with diet, exercise, sleep and stress reduction.
Ketoflex 12/3 summary
Ketoflex 12/3 (or should I say Vegiflex?)
-no simple carbs like sugars, bread, rice, alcohol, candy, and processed foods.
-keep exercising
-consume more oils to switch your metabolism to being more insulin sensitive. IN THE BEGINNING take MCT oil to help with carb cravings and lethargy until your body becomes more insulin sensitive but this type of fat should NOT be used in your long term diet.
Flex in Ketoflex
-largely plant based but can consume a few ounces of meat each day
-consume 1g protein for each kilogram. any extra will likely become carbs
12/3 in Ketoflex
-12 hours between the end of dinner and the next day’s meal
-people with ApoE4 genotype should aim for 14-16hrs
-3 hours minimum between last meal and going to sleep (protects against insulin resistance and inhibition of melatonin and growth hormone)
Fasting promotes autophagy, depletes liver’s stores of glycogen, and induces ketosis
-break the fast with water and lemon
Ketoflex 12/3 prevents gutleak and optimizes microbiome
-avoids gluten and dairy
Specifics of the Ketoflex Diet
Bulk of diet comes from foods with glycemic index lower than 35
-the majority of your diet should comprise of vegetables: organic, seasonal, local, and non-GMO
Whole fruits not juices
-add vegetables such as kale and spinach to smoothies
-best are berries, lemons, limes, tomatoes, and avocados
Avoid the “Berfooda Triangle”
-foods that are high in simple carbs, saturated fats, and lack fiber should be entirely avoided (cheeseburgers and pop)
-always eat fiber (kale) before high carb meal
Avoid gluten and dairy entirely
-leaky gut = inflammation, ’nuff said
Reduce toxins by eating detoxifying plants
-cilantro, cruciferous vegetables (cauliflower, broccoli, cabbage, kale, radish, brussels, turnips, watercress, kohlrabi, rutabaga, arugula, horseradish, maca, bokchoy) avacados, artichokes, beets, dandelions, garlic, ginger, grapefruit, lemons, olive oil, seaweed
Include good fats
-per https://forums.apoe4.info/ initially incorporate MCT oil until you restore insulin sensitivity. Then stop it since MCT is a saturated fat and should be avoided.
Avoid processed foods in favor of whole foods
-if it has ingredients listed it is processed
Fish are optional
-avoid sharks, swordfish, tuna, etc
-eat salmon, mackerel, anchovies, sardines, and herring
Meat is a condiment
-you can eat small amounts such as 2-3 ounces a few nighters per week
-the extra protein will simply lead to transamination
Probiotics and prebiotics should be included
-probiotics = kimchi suerkraut, miso, kombucha
-prebiotics = jicama, onions, garlic, leeks, dandelion greens
Digestive enzyme supplements may help
-if you have acid reflux or over 50 try it
-may help initially during transition from carb based to fat based
Supplements
-huge list…
Avoid AGES
-short cooking times, moist heat, lower temps
-AGES are produced when roasting, broiling, grilling, and frying
What if fasting insulin remains over 4.5 after exercise and diet?
-huge list…
Exercise
Exercise 4-5 days a week for at least 45 minutes each time.
Sleep
Follow “Why We Sleep” protocol by Matthew Walker
-add meditate before bed as this has clinical research showing increased hippocampal volume and reduced stress levels
Logan Spader 