Many individuals world-wide have been impacted in some way due to the daily stresses involved with caring for a loved one's mild cognitive impairment (MCI) or Alzheimer’s disease. When a person is given the diagnosis of Alzheimer’s disease, many times they are told there is nothing that can be done about it and that they should get their affairs in order, or this is a normal part of aging. This is a frightening and sad scenario. We are beginning to hear of more people experiencing early onset MCI in ages ranging from their 50’s – 70’s. Alzheimer’s is a devastating disease and there have been no pharmaceutical cures for it. Thanks to over 30 years of research and dedication by Dale Bredesen, M.D., author of The End of Alzheimer’s, The End of Alzheimer’s Program, and The First Survivors of Alzheimer’s, there has been much success in the reversal and prevention of Alzheimer’s disease and MCI. Dr. Bredesen is also currently leading The Evanthea Dementia Reversal Trial, where practitioners are utilizing many of the protocols that he developed called ReCODE which addresses several contributors to cognitive decline. The ReCODE Program, a personalized precision medicine protocol, consists of seven key therapeutic strategies to protect and restore brain health:
1. Diet
2. Exercise
3. Sleep
4. Stress Management
5. Brain Stimulation
6. Detox
7. Supplementation
This article focuses on KetoFLEX 12/3 of the ReCODE program. KetoFLEX 12/3 offers effective nutrition that is mildly ketogenic to support brain health by creating metabolic flexibility, insulin sensitivity, and neurotrophic support.
What is KetoFLEX 12/3? KetoFLEX 12/3 is a way of eating that includes lifestyle practices to support the goal of metabolic flexibility and consistent fuel for the brain.
Keto Stands for Ketosis
High blood glucose and high fasting insulin levels lead to insulin resistance, which increases the risk of Alzheimer’s disease. Insulin is a hormone made in the pancreas. Insulin is released when glucose, a simple sugar that comes from the foods we eat, enters the bloodstream. One of insulin’s major functions is its role in metabolism and blood glucose regulation. It promotes the absorption and storage of glucose into the cells of the liver, adipose tissue, and muscles of the body. Insulin resistance occurs when the cells stop responding to insulin, causing a rise in blood glucose. Brain cells utilize glucose as a major growth factor; however, when the brain’s cells experience a reduction of glucose utilization due to insulin resistance this has been demonstrated as a major contributing mechanism in the development of Alzheimer’s disease. Research has shown that ketones are effectively utilized by the brain, aiding in the energy needs of brain cells.
Some of the major causes of insulin resistance include:
Dietary habits such as the overconsumption of processed foods high in sugar and simple carbohydrates, calorically dense, and lacking in nutrients, which can lead to the increase in obesity
Obesity (however, not all people with obesity have insulin resistance and some people who are not obese do have insulin resistance)
Inactivity and lack of exercise
Genetics
Carriers of the ApoE4 gene allele which is a risk factor for Alzheimer’s disease
Imbalances in the microbiota of the gut which can cause inflammation affecting metabolism and insulin resistance
Flex Stands for Metabolic Flexibility and for Flexitarian
Metabolic flexibility is the body’s natural ability to either burn glucose or fat for energy while maintaining insulin sensitivity to maximize the fuel supply for your brain. Purposely reaching the goal of metabolic flexibility will provide energy from ketones to the cells of the brain. Becoming keto adaptive is done gradually through lowering the intake of carbohydrates, eliminating simple processed foods and sugar and increasing organic colorful non-starchy vegetables, and healthy plant-based fats such as extra virgin high polyphenol olive oil, avocados, olives, nuts and seeds. For some, taking exogenous ketones such as MCT oil from coconuts, ketone salts or ketone esters may be needed to help with getting into ketosis. While nutrition is a key component of ketosis, fasting and exercise also play crucial roles of obtaining and maintaining metabolic flexibility. Part of this way of eating and lifestyle requires tracking and assessing your diet, ketone levels, and glucose levels, as well as how you are feeling. Over time, as the brain is healing from inflammation and addressing other insults to it, and when cognition improves, you can cycle into burning glucose from healthy and complex carbohydrates. If brain fog returns, it may be necessary to get back into ketosis, as it may take more time to heal. This is a personalized process and not a one-size-fits-all plan.
A Flexitarian diet is a plant-rich diet where meat is optional, allowing for the flexibility of someone’s unique needs and preferences. Vegans, vegetarians, and omnivores can eat the KetoFLEX 12/3 dietary plan. Animal protein provides nine essential amino acids; however, vegans and vegetarians can attain getting adequate protein and all nine of the essential amino acids by eating a large variety of plant foods, from nuts, seeds, and legumes that have been properly prepared. Properly preparing these foods includes soaking, sprouting, and fermenting to make these foods more bioavailable, which is the absorption of nutrients during digestion.
Including well-sourced and clean animal protein is an ideal way to eat the KetoFLEX 12/3 way, and it should be eaten in adequate amounts according to one’s individual needs. Well-sourced animal protein includes grass-fed beef, pasture-raised chickens and eggs, and wild-caught low-mercury fish.
12/3 stands for fasting a minimum of 12 hours, and at least 3 hours before bed
Fasting helps the body get into a state of ketosis, and it allows autophagy to take place. Autophagy is the removal of damaged or dysfunctional parts of a cell, and the recycling of cellular components for cellular repair. In turn, this gives the mitochondria (the cell’s powerhouse) the ability to produce energy and to aid in the healing of neurodegeneration. Fasting for 12 hours can easily be done from the end of dinner until the beginning of breakfast. It may be necessary for those who carry the ApoE4 allele to extend their fast.
It is important to stop eating at least 3 hours before going to bed. It takes an average of 3 hours for the food in our stomach to make its way to the small intestine. This is one way to promote the sleep we need. Good restorative sleep promotes healing, regeneration and autophagy.
In summary, implementing the KetoFLEX 12/3 lifestyle for each person’s individual needs, insulin sensitivity can be regained, and insulin resistance can be prevented. Becoming keto adaptive over time will promote healing. Proof that healing is taking place is evident when inflammatory markers are lower, and cognition is improved. Other health benefits are gained by implementing the KetoFLEX 12/3 lifestyle, as listed in Dr. Bredesen’s book, The End of Alzheimer’s Program:
Create insulin sensitivity
Reduce inflammation
Address neuronal fuel reduction and mitochondrial deficiency
Increase circulation and optimizes blood pressure
Provide raw materials for synaptic support
Protect against nutrient deficiencies associated with cognitive decline
Promote cellular autophagy and amyloid-beta clearance
Promote detoxification
Protect against muscle and bone loss associated with cognitive decline
Moreover, the KetoFLEX 12/3 way of eating and lifestyle can improve health and protection from all chronic diseases. More detail on how to implement the program can be found in the book The End of Alzheimer’s Program, the website https://www.apollohealthco.com/ketoflex-12-3/, and from ReCODE-trained practitioners
Read more about the exciting, positive results in the peer-reviewed study published in the Journal of Alzheimer’s Disease: https://content.iospress.com/articles/journal-of-alzheimers-disease/jad215707
References:
Bredesen, D.E. (2020), The endo of alzheimer’s program. New York, NY: Avery
Apollo Health: https://www.apollohealthco.com/ketoflex-12-3/
Lee, C.J., Sears, C.L., Maruthur, N. (2019), Gut microbiome and its role in obesity and insulin resistance. https://doi.org/10.1111/nyas.14107
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