I would be happy to share what I am doing to enter as much of the RECODE protocol as I can do for now. I will divide into individual sections and try to explain in some cases why I am doing these particular things.
1. Exercise. I have been exercising, primarily jogging, for 4 decades. To this day, I am amazed at the clarity of thought and focus I experience while running, and the overall reduction of stressful mind activity that also occurs. I have never been a good runner, more of a “plodder”. I jog three days per week (9-12 miles total) and walk/hike 30 minutes one additional day if possible. I do not do any strength training. For RECODE, I am not altering this exercise in any way yet.
2. Sleep. I usually sleep reasonably well. My wife indicates that when I was heavier by about 20-30 lbs., she noticed much more snoring and occasional interruptions that may be related to sleep apnea. Losing weight put an end to most of that. There seems to be a direct correlation between my weight and any snoring or apnea episodes. Just another reason to try and keep overall weight under control. For RECODE, I have added 3 mg of melatonin 10 minutes or so before heading to bed.
3. Supplements. Since I am APOE 4/4, I concentrated mostly on the inflammation related supplements identified in the book. To these I have added some mitochondria and metabolism related supplements along with vitamins B complex, C, D3, and E. Added fish oil. Finally, 100 mg resveratrol and “Niagen (nicotinamide riboside)”. The total is about 20 supplements. These may change depending on future data.
I will be visiting my primary care physician shortly, and I will try to convince her to add some additional blood tests to the standard group that she usually uses. The additional tests will include CRP, T3, T4, and LDL particle statistics. My normal total cholesterol with 10 mg atorvastatin is 140 – 150 with a good ratio of LDL/HDL. Without the statin, my total cholesterol is about 160-180, with a good ratio as well. Needless to say, my doc likes to prescribe statins. For RECODE, I will probably stop the statin dose. I also have a normal TSH, but somewhat higher than what the book recommends. Hence the T4 and T4 tests. My blood sugar levels always have tested good. My blood pressure is pre-hypertensive, so I also take a small dose of Losartan.
4. Diet. The diet portion of RECODE is a nightmare for me. I have been a lifelong carnivore, love all grains and hate vegetables. I pass cardio stress tests (2 of them) with flying colors, and have no symptoms of any heart disease. What to do?
I have begun intermittent fasting, eating only within an 8-hour window each day. Pretty easy to do for me.
I have eliminated most sugar intake, with occasional exceptions. Again, this has been relatively easy for me, as I have a history of low-carb dieting which required the same thing.
I am in the process of switching to gluten free whole grains. I do not have Celiac disease but let’s see what the 100% whole grain plus gluten free does for me. Experiment in progress.
I have Cut back on dairy 80%.
In a desperate attempt to add vegetables to my diet, I am using a “veggie powder” that contains spinach, kale, broccoli, and beets. It also contains some blueberry powder for taste. I do this once per day. I realize this is not what folks say I should be doing to get my daily servings of vegetables. My particular formula does not contain any wheat grass, only what I have listed.
I am slowly reducing meat intake, especially beef. Keeping eggs (about 6 per week) for now.
Overall, the diet portion of recode will be very difficult for me to fully implement right away. My hope is that the huge reductions in sugar and processed carbs will have major benefits (how could they not?).
When I look at the full RECODE diet, it seems extraordinarily healthy in just about every way. People who follow this diet and the rest of the RECODE protocol will invariably liver longer, healthier lives. How could anyone argue against better diet, exercise, sleep and healthy supplementation? For those of us who are APOE 4/X or 4/4 isn’t “life extension through healthy living” what we are really trying to achieve? Carrying APOE4 alleles does not mean we will develop LOAD while others won’t, it means that we have a higher probability of developing EARLIER what everybody else will also eventually develop if they live long enough. RECODE may or may not be a true “cure” for LOAD, only a real, large scale clinical trial can scientifically prove this. If RECODE only delays the onset of symptoms, maybe significantly, until we pass away from something else, that is good. If it can improve some brain functionality in those who may already have some symptom of LOAD, that is even better.