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?