The day started with a foraging walk. Afterwards we sat outside in the sunshine on a beautifully decorated table, drank wild cocktails, and ate nettle gnocchi with wild garlic pesto followed by seabass cooked over an open fire with samphire and purslane. It was a wonderful day – I highly recommend checking out Nomadic Dinners.
Tomorrow I am starting my month of focusing on optimising my nutrition. I always eat well, and believe 100% in eating mostly ‘real food’ prepared from scratch. But for the next month I am going to be focusing on boosting the nutrient-density of my diet, as well as avoiding all gluten, grains, dairy and sugar. I am going to try to include wild foods daily, eat 6-9 types of vegetables every day and will be using the ketoflex food pyramid to create my meals.
Recently I joined Dr. Bredesen’s membership and had my PreCODE report done. The PreCODE Program is designed for anyone who would like to optimize their brain health and prevent cognitive decline.
Internationally recognized expert in the mechanisms of neurodegenerative diseases, Dr. Dale Bredesen, has over 30 years of research into the causes of Alzheimer’s disease, shedding light on the variety of “insults” resulting from modern society that lead to neurodegeneration and interfere with the preservation of brain health.
These insults, such as inflammation, insulin resistance, lack of trophic support, resistance to specific pathogens in our environment, and multiple other factors contribute to cognitive decline and occur slowly and insidiously over time providing a decade(s) long prodromal period in which we can intervene.
Inspired by Dr. Bredesen’s groundbreaking program that has demonstrated the reversal of cognitive decline, the PreCODE protocol provides you with the tools you need to defend yourself against these insults and optimize brain health for enhanced cognition.
The PreCODE programme starts with a blood test (I had mine done by Regenerus Labs https://regeneruslabs.com/). The blood test values are then combined with two cognitive assessments (MoCA and the cognitive quotient “Cq” assessment, a test devised by Dr. Bredesen to detect early signs of neurological degeneration.) and a questionnaire carried out by your practitioner to produce your PreCODE report.
You then get personalised recommendations to improve your biomarkers, protect your brain health and enhance your cognition.
Most of my biomarkers were in the right range, however my vitamin D levels were very low and my homocysteine was slightly elevated. My main recommendations were to:
Enhance methylation to reduce homocysteine: your homocysteine of 7.3 uM may be suboptimal for prevention of cognitive decline. This can be brought back to the optimal level of less than 7.0 fairly easily: the most effective way to do this is to take vitamin B12 at 1 mg (half from methyl-B12 and half from adenosyl-B12—note that in rare cases, B12 may cause anxiety, in which case you can simply switch to 1 mg of hydroxocobalamin), and methyl-folate at 0.8 mg or 1 mg per day with vitamin B6 as P5P — pyridoxal 5-phosphate — which is the active form of vitamin B6, at a dose of 20 mg per day.
This combination of B12, folate, and P5P brings the homocysteine back down to 7.0 or lower in the majority of people. However, if you find after a few months that your homocysteine is still greater than 7.0, you can add trimethylglycine at 500 mg twice or three times per day.
These nutrients can be obtained from foods: foods rich in folate include leafy greens, asparagus, eggs (best are pastured eggs), peas, beetroot, citrus fruits, Brussels sprouts, broccoli, nuts and seeds. Foods high in vitamin B12 include eggs (pastured), liver, beef (preferably grass-fed), yogurt, fish, and clams. Foods high in vitamin B6 include fish, eggs, and vegetables.
Optimise your vitamin D levels: your vitamin D of 16.8 ng/ml may be suboptimal for best long-term cognitive health. We typically target 50-80, and therefore we suggest that you consider taking vitamin D at 5000 IU per day, along with vitamin K2 100mcg.
So I’ll be including foods rich in B vitamins in my diet over the next few weeks, as well as adding in a good methylated B vitamin supplement, and supplementing with Vitamin D and K.
Today’s suggestion from Action for Happiness is: Get out into a green space and feel the joy that nature brings. This is easy for me as we live in the middle of the beautiful Kent countryside, and our dog Millie ensures that we all get out for a walk every day. Here’s a photo of Millie enjoying the green space of our garden this morning!
Taking in the Good (write down three good things that have happened or that you have noticed)
Yesterday there were so many moments when I was able to ‘take in the good’. Here are some highlights:
- Having a new experience.
- Drinking wild cocktails in the sunshine.
- Foraging in a beautiful location with good friends.
- Eating food cooked over an open fire.
Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous!
I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.
My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD.
I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!
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