This is just shy of the 7 month mark-2/3 of the way through my Recode clinical trial.
I continue to feel strong, alert, and energized. The lead investigator was thrilled with the improvement in my recent 6 MONTH cognitive testing.
I’m at and maintaining what I feel is an optimal body weight for my frame and I’m happy to have finally lost my belly fat with this program. I’m even comfortable wearing crop tops and athletic bras, something I would not have considered a year ago.
Nutritional adjustment due to Osteopenia
With my recent diagnosis of osteopenia, my doctor has added Vitamin K (specifically Designs for Health Tri-K, vitamin K in three synergistic forms that help the Vitamin D keep the calcium in the bones) to my already existing Vit D supreme (also Designs for Health brand) which is important for Ca++ absorption.
Exercise Adjustment with Bone Health in Mind
Because my spine is more compromised than my hips which are just over the borderline into osteopenia, I’m adding more spine extension exercises into my repertoire to address this deficit. Think the Bird Dog exercise on all 4’s with the opposite arm and leg reach and the following 2 extension exercises.
Because this clinical trial does not allow dairy, I’m hard-pressed to get sufficient Ca++ through my diet as I’m not a big fan of sardines or tofu, two non-dairy high Ca++ options. In addition to my oat milk which has a decent amount, I’m independently adding Bone Builder Forte by Metagenics, a good bioavailable Ca++ supplement.
My blood ketone levels are finally consistent at the ideal levels of over 1.0 for the study. This is thanks in part to the addition of exogenous ketones, specifically Designs for Health Keto-Nootropic.
Keto Support Group
I belong to a local Keto lifestyle support group where we learn from each other as we share our trials and triumphs. Some of the topics we recently discussed I thought might be of interest to you.
What am I eating?
I start the day with an oat milk latte (which has a good amount of Ca++)
Lunch is typically an omelet with veggies and salmon or sometimes a slice of bacon and a whole avocado drizzled with plenty of olive oil. Other times it’s a soup with extra olive oil for the increased healthy fat with an avocado. A Sunday brunch favorite is almond flour waffles topped with crushed berries and nuts.
Dinner can fluctuate between chicken, fish, sometimes beef, with a side of veggies and salad. Our zucchini crop is abundant so I’m having a lot of zoodles (zucchini noodles) with various toppings like ragu sauce or pesto.
There are studies linking positive cognitive function with regular sauna use. I’ve been without a sauna for the last 3 months as a result of the COVID lockdown. My friend recently invited me to use his own far infrared sauna so I’m adding that back in which feels wonderful. I’m grateful for this detox opportunity.
What’s the Key?
“What do you think is making the most difference?” is a question I get asked a lot.
Honestly, I believe it’s a combination of many factors including:
- Improved quality and quantity of sleep
- The addition of targeted supplementation and balancing my hormones
- Intermittent fasting for regulating my metabolism
- Getting the junk out of my diet!
- Consistent and varied exercise has been key including my Pilates, HIIT workouts 2x/week, dancing, walking, and biking.
- Online brain training because I’m seeing objective improvement and I can see my focus and processing speed improving.
So can I point to one thing? No. That’s why the Recode Protocol is a multi-modal approach and why a single pill will not address cognitive decline.
Question posed by a Reader
I wanted to share a question that one of you had which as requested, I posed to my doctor.
“If you have osteoporosis, can the Keto diet be followed? Everything I read is that it is acidic and you need an alkaline diet”
The doctor’s response:
“If you follow the keto diet according to our protocol, then it will be fine because ours is more of a Plant-Based diet with less emphasis on meat, especially red meat. This keeps it less acidic.”
What I’ve learned independently is that eating too much animal protein also can leach calcium from your bones, so if you have osteopenia or osteoporosis, you should limit red meat to two times a week and keep portions small – 4 to 6 ounces.
A study published in Advances in Nutrition in January 2017 found that cutting down on red and processed meats as well as soft drinks, fried foods, desserts, and refined grains all had a positive impact on bone health.
According to the research, the best diet for the prevention of osteoporosis includes plenty of fruits and vegetables, low-fat dairy, fish and poultry, nuts, and legumes.
After this study is over
With my DXA (bone test) results, I will personally be adding pasture-raised dairy and A2 milk back into my diet after the study is over, to support my bones. I’ll also be checking in with my doctor on which supplements I should stay on for the long term to support my cognition.
If you’re on or starting the Keto lifestyle or the Mediterranean diet, share your struggles and wins here. I’d love to learn from and celebrate with you!