The Bredesen Protocol® diet- KetoFLEX 12/3

Prioritize your cognitive health with the Bredesen Protocol® diet, known as KetoFLEX 12/3, which offers comprehensive nutritional support. By using a plant-forward approach, this diet ensures that your brain receives the necessary nourishment for optimal functioning.

  • All Day Feel Good Energy
  • Cognition & Focus
  • Fat Burning Metabolism
  • Science backed

*Designed to support a ketogenic diet. Not for use with a standard diet.

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Meet Dr. Dale Bredesen: expert in the mechanisms of neurodegenerative diseases and Chief Science Officer at Apollo Health

He created the Bredesen Protocol which is based on over three decades of laboratory research, resulting in hundreds of peer-reviewed publications that have uncovered the biochemical mechanisms behind the decline of memory associated with dementia. His research has found that Alzheimer’s results from an imbalance in the brain’s neuroplasticity signaling.

By using a precision medicine approach to identify and address all of the contributors to Alzheimer’s, he’s been able to reverse the disease process in the early stages as demonstrated in his recent successful clinical trial: Precision Medicine Approach to Alzheimer’s Disease: Successful Pilot Project.

In an effort to help the over 6 million who are currently suffering from this disease, Dr. Bredesen continues to open doors to new approaches and treatments for Alzheimer’s to help the over 13 million Americans who are projected to be affected by the year 2060. He currently has a larger randomized controlled trial underway.

Meet Julie G: Chief Health Liason for Apollo Health and Medical Pioneer

Upon learning that she carried two copies of the Alzheimer’s gene, Julie spent several years dedicated to learning about how ApoE4 affects health. Because she was already exhibiting symptoms at age 50, she consulted with a neurologist who could only offer, “Good luck with that” when she asked what she could do to reverse her symptoms of cognitive decline

Statistics show most patients die within ten years of symptom onset, but Julie was not ready to give up and worked hard in her effort to get “lucky”.

Through her passion and persistence, she was able to help formulate the diet and lifestyle aspect of the protocol that would ultimately become the Bredesen Seven (B7). These are seven simple strategies — nutrition, exercise, sleep, stress management, brain stimulation, detox, and supplementation — that create neuroplasticity, and leads to overall health optimization and improved cognitive health. After applying these strategies for about a year, Julie’s cognitive testing improved from the mid-30th percentile to the mid-90th percentile for her age group.

After reading Dr. Bredesen’s seminal paper, “Reversal of cognitive decline: A novel therapeutic program”, she fully acknowledged her transformation. Thanks to Dr. Bredesen’s groundbreaking research and partnership with Apollo Health, there is now hope for the millions who are currently in the early-stages of Alzheimer’s disease and a prevention path forward for those ready to adopt his precision medicine approach to avoid not only dementia, but also the chronic diseases associated with aging.

Making KetoFLEX easy

We’re proud to have partnered with Apollo Health to bring this unique approach to the keto diet. Our focus is on consuming a plant-based, nutrient-dense, whole foods diet that includes local, organic, and seasonal non-starchy vegetables from every color of the rainbow. We also ensure an adequate amount of protein and generous amounts of healthy fat — that you control by adding your own high polyphenol olive oil. This approach supports the brain in multiple ways, preventing and reversing cognitive decline. Our KetoFLEX diet is different from the standard keto diet, as it allows a slightly higher intake of carbohydrates to promote metabolic flexibility — allowing the body and brain to use either glucose or ketones for fuel. Check out some of the amazing benefits!

  • • Creates critical insulin sensitivity
  • • Addresses neuronal fuel reduction and mitochondrial deficiency
  • • Reduces inflammation
  • • Upregulates immunity
  • • Increases circulation and optimizes blood pressure
  • • Provides raw materials for synaptic support
  • • Protects against nutrient deficiencies associated with cognitive decline
  • • Promotes cellular autophagy and amyloid-beta clearance
  • • Promotes detoxification
  • • Protects against muscle and bone loss associated with cognitive decline



Adopting the KetoFLEX 12/3 Lifestyle



As you adopt the KetoFLEX 12/3 lifestyle and begin to extend your fast and decrease simple carbohydrates, you’ll start creating ketone bodies. Congratulations! You’ve achieved one of the goals of the protocol. Some people, however, experience transitional symptoms during this adaptation period, that can temporarily make them feel worse. This manifestation has been dubbed the "keto flu". Not everyone is affected, and the severity of the symptoms varies from person to person. These symptoms are typically mild and relatively short in duration.

Symptoms of keto flu can include:

  • • Headache
  • • Brain fog
  • • Nausea
  • • Bad breath
  • • Lightheadedness
  • • Faster heart rate
  • • Leg cramps
  • • Fatigue
  • • Reduced physical performance

It’s especially important while transitioning, and throughout the period of time that you’re practicing the KetoFLEX 12/3 lifestyle, to stay hydrated and to ensure adequate electrolytes which are largely provided through the nutrient-dense diet. You may need to supplement with sea salt to help replenish lost minerals. This transition leads to lower blood pressure for most people even with the addition of sea salt. A small subset of people may be susceptible to higher blood pressure with added salt. Be sure to monitor your blood pressure to see how you respond.

The Bredesen Protocol recommends sea salt as opposed to table salt for a variety of reasons. It’s rich in minerals and electrolytes that help to prevent dehydration. Most sea salt, however, doesn’t contain iodine that is necessary for proper thyroid functioning. Be sure you get an adequate amount of iodine (150 mcg) through your intake of seafood and sea vegetables. While an adequate amount of salt is necessary to maintain fluid balance and avoid dehydration, be aware that excess amounts can increase uric acid and contribute to insulin resistance.

"Exercise is Another Way to

Naturally Create Ketones”

Consistent physical activity provides multiple benefits for both your physical and mental health. It is excellent for your heart, builds muscle mass, and strengthens bones. Staying active is also just as important for your cognitive health. Regular physical activity improves memory, can reduce anxiety, and help with depression. One study found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active. Exercise has been proven to help prevent and remediate cognitive decline. It’s beneficial in a host of other ways as well.

Benefits of consistent physical activity:

. Helps maintain a healthy body mass index (BMI)
. Reduces insulin resistance
. Reduces inflammation
. Improves blood pressure
. Reduces the risk for heart disease and stroke
. Reduces stress and anxiety
. Improves mood and sleep

Research suggests that any kind of physical activity offers neuroprotection, as long as you are healthy enough to engage in it without harm. Always check with your doctor before starting any new form of exercise.

What you can do:
To maximize your cognitive benefit, Dr. Bredesen suggests a minimum of 30 minutes of aerobic exercise daily, ideally performed outdoors in nature. Combine this with strength training 3 to 4 times per week to also maintain lean muscle mass and support metabolism. Finally, research also shows that a mind-body practice, like yoga and others, can also be helpful.

New For brain health, THREE types of exercise have been found to be beneficial.

Aerobic:
Aerobic exercise raises your heart rate, increases the intake of oxygen, and improves cardiovascular conditioning which promotes specific benefits for brain health by improving blood flow to the brain. Aerobic exercise upregulates brain derived neurotrophic factor (BDNF), which is known as "fertilizer for the brain." Moderate to vigorous aerobic exercise reduces tau tangles, associated with Alzheimer's disease and also preserves brain volume which activates the glymphatic system that helps to clear beta-amyloid and other toxins.
Examples:
- Walking
- Cycling
- Rowing
- Jump rope

Strength training:
Strength training, or anaerobic exercises are designed to improve strength, muscle mass, and endurance, which has distinct benefits for cognition. Lifting moderate to heavy weights improves cognition and memory while stabilizing brain volume and decreasing white matter lesions- both markers of small blood vessel disease. Strength training can also promote metabolic health by maintaining lean body mass which remediates sarcopenia and protects against loss of bone or bone fractures. All of these benefits slow biological aging and improve cognition.
Examples:
- Weight training
- Resistance bands

Mind-body exercise:
Activity that entails an awareness of self-movement and body position combined with balance, coordination, gait, agility and toning, also benefits brain health. These movements create positive changes in your neuropathways and networks. This improves the function of neurotransmitters, neuronal, synaptic, and vascular systems of the brain and enhances connectivity of brain regions involved in mood regulation and depression. Mind-body exercise can also reduce inflammatory effects on the nervous system while regulating the autonomic nervous system (involuntary nervous system.)
Examples:
- Yoga
- Pilates
- Tai chi

Ideally, your regimen will combine all three. When possible, it’s best to try to exercise outdoors on a regular basis. Spending time in nature provides added benefit. Reducing the amount sitting for prolonged periods is now understood to be as important as avoiding smoking. Movement keeps the brain agile and slows the aging process. Find ways to increase movement throughout your day, reduce the amount of time sitting, and find a mind-body connection.
If you face limitations in your ability to engage in these activities, there are alternatives.

Benefits of following KetoFLEX 12/3

KetoFLEX 12/3 is a diet

(that becomes a lifestyle) to optimize cognition

Keto refers to ketosis, the natural process by which your body uses dietary fat and breaks down stored body fat to use as fuel.
FLEX refers to metabolic flexibility, the ability to use either glucose or fat as a fuel source.
12/3 refers to the minimum amount of time each day that you should spend fasting; for at least 12 hours with at 3 hours before bed.

Fasting is so important, it’s recommended even before implementing specific foods. Fasting helps promote a natural process called autophagy in which your cells "clean house" to produce many health benefits. You can fast any way that works best for you. Some have early dinners, light dinners, or even skip dinner. Alternatively, you can skip breakfast. Experiment to see what works for you.

The Fasting Goals of KetoFLEX 12/3:

For diabetics using medication, KetoFLEX 12/3 must be done with a physician's supervision so that you can be instructed on how to reduce medication(s) as you heal to avoid a hypoglycemic episode.

  • Fast for at least 3 hours prior to going to bed. Sleep is an important time for your body's detoxification and repair. As the day winds down, the body needs less food for energy and should be entering a fat-burning state. Sleep is also an opportunity to add hours to a total fasting time.
  • Fast for at least 12 hours between the end of dinner and the beginning of breakfast. Those who are at a healthy weight with strong muscles may wish to extend their fast to 14+ hours. Healthy ApoE4 carriers may wish to extend their fast even longer to 16+ hours. During this period, you may enjoy tea or black coffee as they, strictly speaking, do not break the fast.
  • • It's difficult for some people to transition to a longer fast. This is especially true for those who are insulin resistant. It’s important to extend the fast slowly by 5 to 30 minutes each day.
  • • Those with insulin resistance, who are working to extend their fast, may want to initially consider ketone supplements to help you extend your fast. Those with insulin resistance, who are working to extend their fast, may want to initially consider small amounts of ketone supplements, like MCT oil, to help you extend your fast. If MCT oil increases your lipids, you may switch to ketone salts or esters. All of these ketone supplements are providing energy, therefore technically breaking the fast and interfering with autophagy, but helping you to achieve nutritional ketosis which can ultimately heal the underlying metabolic issues enabling you to fast for the prescribed time period.
  • • It is best to break the fast with a detoxifying beverage such as room temperature water with fresh-squeezed lemon or ginger or a tea such as milk thistle, lemongrass, ginger, or dandelion.
  • KetoFLEX is not a weight loss diet although those who need to lose weight will find it very easy to do so with this plan. For anyone who is underweight or struggling to maintain weight, be sure to add extra calories with healthy fats like olive oil, avocados, nuts, and seeds, and supplement the meals with your own food as needed to maintain a healthy weight

High Polyphenol Olive Oil

Once you taste our olive oil, you will know the difference. The rich, luxurious texture, beautiful color and aromatic flavor are only possible when using the highest quality ingredients. You will immediately notice how our product is superior once it pours out of the bottle.

Our polyphenol-rich Nutrition for Longevity olive oil originates in Sardinia Italy from Bosana and Coratina Olive cultivators. The rich taste starts with the soil and seeds to which the olive oil originates from. The heirloom olive groves are meticulously cared for and use only sustainable, regenerative farming practices. The olives are then gently cold pressed in small batches without filtration to preserve a high concentration of superior polyphenols, Oleocanthal and amino acid levels. Our current batch of olive oil was harvested in July 2022 and has a polyphenol content of 655.

Why are polyphenols important for brain health? Polyphenol-rich foods improve blood flow to the brain, reduce inflammation, and modulate the release of various neurotransmitters, thereby providing neuroprotection. Furthermore, they aid in reversing insulin resistance, improving cholesterol profiles, and improving cognition, memory, learning, and attention. Extra virgin olive oil contains the highest level of polyphenols, which are mostly glycides (e.g., oleuropein), phenols (tyrosol, hydroxytyrosol), lignans, and flavonoids.

A Day in the Bredesen Protocol

Personalize the timing of these strategies to work with your lifestyle and natural circadian rhythm.

Create a morning routine including meditation. Enjoy a cup of black coffee or tea. Take your personalized supplement with adequate water.

Take advantage of your cortisol peak and incorporate a minimum of 30 minutes of daily aerobic activity. Include strength training 3-4x per week.

Break your fast with N4L meal kit, add up to 4 Tbsp EVOO to meal. Practice mindful eating and eliminate distractions during meal time, focusing on chewing food well.

Engage in mentally stimulating activities; socialize, dance, learn new skills, engage in brain training

Enjoy a delicious N4L dinner, rich in nutrients, add up to 4 Tbsp EVOO to meal. When finished, begin your minimum 3 hour fast before bed.

Wind down with relaxing activities such as reading or journaling and take your evening supplements.

KetoFLEX 12/3 pick your own

The Bredesen protocol
starting at $169.50/kit

YOUR STORY Can Be Next!


Good Menu, good execution, great packing and packaging!

Good menu, good execution, great packing and packaging! Easy to prepare, no brain strain in planning, buying, storing, and cooking meals.

- Terry

Love the loads of veggies

Love the loads of veggies and incredible sauces and salad dressings. Makes eating healthy so easy.

- Jan

Great Quality Olive Oil

Excellent quality olive oil and delicious!! Bought for my parents as part of a brain healthy diet and bought one for us. We're loving it!

- Tracy

A blessing

This is our 3rd week of meals and my husband loves them all. I love that I dont' have to measure all the macros for each meal and total for the day. This is a great service for those suffering from Alzheimer's and for the spouse or caregiver who needs to figure out all these meals. It has given me more quality time with my husband rather than stressing about food prep.

- Margaret

It's the BEST!

The meals were varied and delicious. I love the quality of the ingredients. What I appreciate most is that they are always at my finger tips!

- Doreen

Protocol FAQs

Ready to get started? We can't wait to have you on board.

Please see instructions in this PDF

Depending upon which version of the KetoFLEX 12/3 meal kit you’ve selected (pescatarian or flexitarian, with or without high polyphenol olive oil) your kit will have slightly different components. 

Ten meals: Every kit will have five lunches and five dinners (that you can eat at any time during your eating window), each marked Day, 1, 2, 3, 4 & 5. It’s best to eat the meals on schedule, as they have been paired to contain the optimal daily macronutrients. Follow instructions on the back of each box; do not microwave in containers.  On Saturday and Sunday, do your best to mimic the meals you’ve eaten throughout the week. Cooking is a wonderful creative expression and can be joyful and fun.   


Extra Leafy Greens:  All kits will have extra leafy greens. Add these to your lunches or dinners as desired. Research shows that leafy greens reduce the rate of cognitive decline. 


Half-Dozen Hard-Boiled Pastured Eggs: Choline is vital for brain health and pastured eggs are an excellent source. If you’re still transitioning to two meals per day, feel free to enjoy a hard-boiled egg as a snack. If you are already adapted to two meals a day, add an egg or two to your afternoon salad for a heartier meal.


Two 8oz. bottles of high polyphenol extra virgin olive oil (EVOO): Add up to four tablespoons or more to each meal. All dressings and sauces have been specially curated to complement the taste of this quality EVOO. Research shows that high polyphenol EVOO reduces accumulation of beta-amyloid and can improve cognition. (Note: Those who’ve not opted to include EVOO should supply their own.) 


Fermented Food: This is not included in your kit but is an important part of promoting a healthy microbiome, which in turn can support brain health. Be sure to include a tablespoon or more of fermented vegetables with live active cultures every day.

The vast majority of people will experience no ill effects on KetoFLEX 12/3 and many report cognitive clarity, increased energy, and overall optimized health. However, depending upon your current state of health and genetics, there are several adverse side effects that may affect you. Fortunately, most are easy to rectify with the strategies below. 


Keto-Flu   As you switch your fuel source towards a fat-burning state, you may experience symptoms of fatigue, headache, brain fog, cramps, or light headedness. Fat-burning can lead to dehydration unless you are adequately hydrating with clean filtered water throughout the day. The vegetables and fruits that are included in the diet will supply the electrolytes you need. Feel free to season your food with high quality sea salt to support your hydration status.   


Digestive Upset   Because the KetoFLEX 12/3 nutrition plan is a significant departure from the typical Western diet, which is full of processed (pre-digested) food, that requires your digestive system to work a bit harder. The additional fiber and extra fat can both be problematic depending upon your current state of GI health. Using bitter herbs, unfiltered apple cider vinegar, organic lemon juice or peel as seasonings can be helpful. Additionally, consider digestive enzymes and acid supplementation as needed.         


Weight Loss   Some people are nervous about adding extra dietary fat, even EVOO, which can inadvertently lead to consuming too few calories. Increasing healthy fat, including high polyphenol EVOO, avocados, nuts and seeds with non-starchy vegetables can ensure adequate calories. If you find yourself losing too much weight, discontinue the long daily fast until you’ve achieved your optimal weight. 

Meal Delivery FAQs

Pause, skip, manage your account and much more.

We currently deliver within the continental United States. We are looking to expand in the near future to include Alaska and Hawaii.

Subscriptions get billed every Thursday for the following week's order.

Orders placed before Wednesday at 11:59pm EST will ship the next Thursday with guaranteed Friday delivery. Orders placed after Wednesday will ship the subsequent week.

All changes to orders, including cancellations must be made in your account by 11:59 PM Wednesday the week prior to our shipping day on Tuesday.

You can also reach out to customer service via email: customerservice@nutritionforlongevity.com or call (833) 688-7445.

Skipping a delivery is an option as long as that change has been made before Wednesday at 11:59 PM EST. This can be done in your account management. You can also call customer service at 973-970-9063 or email us at customerservice@nutritionforlongevity.com.

Please note our customer service specialists are available Monday-Friday 8-4pm EST.

Cancellations must be made prior to your subscription being recharged. Cancelling a subscription before being charged will result in no further deliveries. Cancelling a subscription after being charged will result in one final delivery, but no subsequent delivery.  If you contact customer service after being recharged, you will still be responsible for the final payment and delivery as cancellations take 5 days to process.

If you’d like to change the type of meal kit you are receiving, you will have to “swap” the product prior to your charge date. If it is after your charge date and an order exists in our system, we can only change your next delivery to the meal kit of your choosing.  If you are having trouble navigating the website please call us directly at 1-833-Nutri4L (688-7445)

Yes! Our meals are all "pick your own", so you can customize your meal kit. Once you place an order, we will send similar items in your next order. You can manage your order and edit future menu selections in your online account. Remember, changes to your meals need to be saved by Wednesday 11:59 EDT for the following delivery week.

We have carefully designed sustainable packaging that has a minimal impact on the environment while working hard to ensure your box arrives with all ingredients at the appropriate temperature. Our boxes contain ice packs and a specially designed thermal liner that allows us to maintain a desired temperature during shipping. This packaging is regularly tested across various temperature zones and seasons. This may require adjustments to packaging as the season progresses.

Boxes are delivered within 24 hours of shipment. We advise that you place all perishable items in the refrigerator immediately upon delivery due to the perishable nature of this food. Aside from salads, all other meals can be frozen.

Supportive Clinical Studies

The Bredesen Protocol® is based on over three decades of Dr. Bredesen’s laboratory research, resulting in hundreds of peer-reviewed publications that have uncovered the biochemical mechanisms behind the erosion of memory associated with Alzheimer’s disease. You can see all of Dr. Bredesen’s publications here.
Precision Medicine Approach to Alzheimer's Disease: Successful Pilot Project

Pharmaceutical trials for Alzheimer’s have failed repeatedly, but a new study using a fundamentally different approach based upon the science of Dale Bredesen, MD has provided the first clinical trial success: using precision medicine to identify and target the drivers of Alzheimer’s or pre-Alzheimer’s in each patient. Dr. Bredesen and his team have posted exciting, positive results in their peer-reviewed study published in the Journal of Alzheimer’s Disease.

Reversal of Cognitive Decline: 100 Patients

Report of 100 patients, treated by several different physicians, with documented improvement in cognition, in some cases with documentation of improvement in electrophysiology or imaging, as well. This additional report provides further support for a randomized, controlled clinical trial of the protocol and the overall approach.

Transcriptional Effects of ApoE4: Relevance to Alzheimer’s Disease

Dr. Bredesen and team showed that ApoE4 acts as a transcription factor and binds to the promoters of genes involved in a range of processes linked to aging and Alzheimer’s disease pathogenesis. These findings point to novel therapeutic strategies for Alzheimer’s disease and aging, resulting in an extension of human healthspan, and a disease-free and functional period of life.