In late 2016, I found out I was APOE3/4 and began following ReCode since 11/17 as a DIY in a semi-strict (50% follow thru on supplements, adherence to a 9h tRF (since 8/4/17), no added sugar (since 2/1/17), avoiding foods with a glycemic index higher than 34, striving for 7-8h sleep, etc.). Just before starting ReCode, I had CBC labs done with the few added items that I could get my PP to approve (“Why do you want homocysteine test? That’s not useful.”) on 10/27/17. When the lab results came in, I was stunned by two items.
First, my Hb-A1C had dropped from an average of 5.4% to 4.5%. This is amazing because for the previous 3+yrs I have followed the 5/2 intermittent fasting protocol and never saw this drop- despite eliminating added sugars. BTW- 5/2 does lower Trig and overall cholesterol, but for me tRF does that plus drops A1C. BTW- my heavy aerobic exercise remained fairly constant throughout the years, since 2014.
Second, my homocysteine was 9.5 despite regular hard exercise (3-5days/wk), no processed foods, lots of raw vegetables and beans, little meat and taking regular B-vitamins. Also, in early 2017, I started following a strict Vegan diet, but by April decided to add in some small fish (sardines, herring, etc.) 1-2/wk. So, why was my homocysteine so high? I didn’t know for sure, but suspected that not using methylated B vitamins might play a role, so I switched to those.
At this point, that might of been the end of it, but I was reviewing Rhonda Patrick’s FoundMyFitness results based on my raw genetic file and they pointed out two SNPs that I hadn’t noticed before. FADS1, RS174548(C,G) points to intermediate phosphatidylcholine (PC) levels (not high or low, but in the middle). Okay, nothing to worry about there... But then there was PEMT, RS7946(T,T) that points to much lower production (no values given) of PC production in the liver (that’s where it is made from choline) & was implicated in fatty liver syndrome. PC is used in basic cell structure, along with neuronal support for memory and REM sleep, see https://www.snpedia.com/index.php/Rs7946
. So, I thought why not start eating eggs? Since I don’t convert choline very well, I chose 3eggs soft-boiled everyday for a week. I felt no difference, so I next chose to take 420mg PC lecithin gels (once at breakfast and another at early dinner time). I did notice that the seller’s website had a few reviewers claiming big memory improvements. What this means is hard to say seeing a daily flood of fake reviews (including fake people- Bots).
I noticed a difference on the first day as my mind recalled things with little effort. I noted it in my journal, but somewhat dismissed it as the placebo effect. The next day I noticed a series of events that showed me that my memory was functioning a lot better than I could remember. On one morning task, spelling was easy and executive function improved as I focused and could easily visualize what steps needed to be taken in order. And as I was writing notes my mind was helpful seeing connections that were not obvious at first glance. Later in the evening, I was in a meeting discussing a writer’s essay from the 1800’s. Again, I saw associations with “nature’s phenomena” and fractals. And at that moment thought, “I’ll never remember Mandelbot’s name.” As you might imagine, I was stunned, because I have always had a poor memory for names, even books I am reading.
I did look up RS7946 on APOE4’s site, and saw it mentioned several times in studies relating to dementia and as a factor in high homocysteine values (Aha- Is this significant for my elevated homocysteine??), but I didn’t notice anyone’s personal experience with it. It has only been four days now, but my memory is still working great. I’m not sure about the REM sleep as I have no good way to judge if it has improved dramatically, but I have had intense dreams. I will say that my holy grail of regular 7-8h sleep remains elusive. Since childhood, I’ve been a 7h sleeper, but if I have to get up early (say 3AM), I have a hard time falling back to sleep, and there seems to be more sleep interruptions the older I get . Further, it is possible that some of these improvements are related to ReCode itself as there can be many holes in one’s leaky roof as Dr. D. Bredesen might say.
I do think that Bacopa, Ashwagandha, Shankhapushpi and others do help, but for me, I was quite startled by the memory improvement. Have anyone else noticed improvements with PhosphatidylCholine (PC) supplementation?