Welcome to our community Pat. I am a 4/4 patient of Dr Gundry. I became a patient of his because of my ApoE status and he's had more experience with this gene than any other practicing doctor that I'm aware of, not due to any cognitive decline or autoimmune issues, although I have always had a history of high cholesterol (I still have high total cholesterol, but with his diet I've gotten the important markers to where they should be, total cholesterol isn't one of those important markers). I have followed his diet for a few years now, so in addressing your question:
Pat95 wrote:I am not quite clear on how much olive oil and avocados are u suppose to eat on this diet?
You don’t HAVE to eat any avocado, but healthy fats are important, they help increase insulin sensitivity (especially
important for ApoE4s), and avocados are a good source of healthy monounsaturated fat with little saturated fat content, Dr Gundry has found that saturated fat tends to raise sdLDL levels in ApoE4s, something that doesn't occur with non carriers, and sdLDL is the LDL that oxidizes and becomes problematic. Avocados can easily be added to recipes, smoothies and salads. My husband and I typically share an 8 oz container of plain guacamole (if chilies or tomatoes are added it’s not compliant) every day (we typically use sticks of raw jicama sticks to dip into the guac, the jicama is a source of resistant starch) and we split an avocado in our dinner salads every evening, so we eat approx one avocado each every day.
As far as olive oil, and I’m referring to quality Extra Virgin Olive Oil (EVOO) that has a bit of a “bite” to it, you should eat as much as you can
. We cook with it (just not at very high temperatures or it will break down), we pour a generous amount of it on our large dinner salad along with quality balsamic vinegar (oil & vinegar salad dressing), we also drizzle it on some foods. Dr Gundry told us in our first consult that olive oil is our best friend, that unfiltered is best, that the polyphenols in it bind to oxidized cholesterol. Also, you always want to use olive oil in the year following the year it was pressed. Most European olive oil is pressed in the Oct-Dec time frame, all labels have two year expiration date, so want to subtract one year from the expiration date and use before that time. As Dr Gundry says in his presentation Dietary Management of the Apo E 4
, “the only purpose of food is to get olive oil into your mouth.”
For more info on Dr Gundry’s Protocol and the recommendations he has for ApoE4s, see the Wiki Dr Gundry's Protocol
Max Lugavere, a health and science journalist, wrote the book Genius Foods
, which consolidates information he had learned as a result of helping his mom after she was diagnosed with Alzheimer’s at 58. In the book, his first chapter is Genius Food #1 - Extra Virgin Olive Oil. He discusses its anti-inflammatory qualities, the potential that it helps the brain clear amyloid plaque, that it protects the brain of decline. He, like Dr Gundry says it should be the main oil of a person’s diet.