Dallas Dutch Girl

The Bredesen ReCODE Protocol, developed by neurologist Dr. Dale Bredesen, is a personalized, multi-faceted approach aimed at preventing and reversing cognitive decline, particularly in Alzheimer’s disease. It’s grounded in functional medicine and targets the root causes of neurodegeneration rather than relying on a single pharmaceutical solution. Core Principles of the ReCODE Protocol include:

• Personalization: Begins with a “cognoscopy” at age 45—blood tests and cognitive assessments to tailor treatment.
• Holistic Strategy: Addresses multiple contributors to cognitive decline, including inflammation, insulin resistance, toxins, and pathogens.

Key Components

• Nutrition: Low-carb, plant-rich, high-fat diet (KetoFLEX 12/3); overnight fasting
• Exercise: Regular aerobic activity (30 mins, 5x/week)
• Sleep: Optimize sleep quality; rule out sleep apnea.
• Stress Mgmt.: Reduce chronic stress thru mindfulness and relaxation techniques.
• Brain Stimulation: Engage in cognitive training and learning.
• Detoxification: Remove toxins (e.g., heavy metals, mold); treat chronic infections.
• Supplementation: Personalized vitamins, minerals, and hormone support

Types of Alzheimer’s Addressed: Dr. Bredesen expanded the classification to six types: Inflammatory (“hot”), Atrophic (“cold”), Glycotoxic (“sweet”), Toxic (“vile”), Vascular (“pale”), Traumatic (“dazed”).

KetoFLEX 12/3 Diet Pyramid

• Base: Overnight fasting
• Next layers: Non-starchy vegetables, healthy fats, prebiotics, probiotics
• Top: Animal protein, fruit, occasional indulgences

While many anecdotal reports and case studies show promise, the protocol remains controversial due to limited large-scale clinical trials. Below is a sample daily plan based on the ReCODE Protocol principles. This plan follows the KetoFLEX 12/3 dietary approach and integrates lifestyle strategies aimed at optimizing brain health.

Morning (7:00–11:00 AM)

• Wake-Up Routine
  • Hydrate with filtered water + pinch of Himalayan salt
  • 10–15 minutes of mindfulness meditation or breathing exercises
  • Light stretching or yoga
• Exercise
  • 30 minutes of aerobic activity (e.g., brisk walk, cycling, swimming)
  • Optional: resistance training 2–3x/week
• Breakfast (Optional)
  • Skip if practicing intermittent fasting (12–16 hour fast)
  • If eating: avocado smoothie with almond milk, spinach, MCT oil, and chia seeds
• Supplements to include Vit. D3, omega-3s, magnesium, B-complex, curcumin.

Midday (12:00–1:00 PM)

• Lunch
  • Salad with mixed greens, olive oil, lemon juice, salmon or grilled tempeh
  • Add nuts/seeds, fermented veggies (e.g., sauerkraut), and herbs
• Brain Engagement
  • 20–30 minutes of cognitive training (apps like BrainHQ or Lumosity)
  • Read or learn something new

Afternoon (2:00–5:00 PM)

• Work / Productive Time
  • Focused tasks with short breaks
  • Avoid multitasking to reduce cognitive load
• Snack (if needed)
  • Handful of walnuts or coconut yogurt with cinnamon
• Stress Management
  • Short walk outdoors or guided relaxation
  • Journaling or gratitude practice

Evening (6:00–9:00 PM)

• Dinner
  • Steamed cruciferous vegetables (broccoli, cauliflower) with GF beef or lentils
  • Cauliflower rice sautéed in avocado oil
  • Herbal tea (e.g., tulsi or chamomile)
• Digital Detox
  • Limit screen time 1–2 hours before bed
  • Use blue light filters if needed
• Sleep Prep
  • Magnesium supplement or calming adaptogens (ashwagandha, L-theanine)
  • Sleep in a cool, dark room; aim for 7–8 hours

Weekly Add-Ons

• Sauna or Epsom salt bath for detox
• Functional medicine check-ins
• Mold/toxin screening if applicable