The Only Breakfast Recipe You'll Ever Need - Dr. Bredesen

No prep, no mess, no stress.

Bredesen Protocol Approved
Plant Paradox Approved
Keto
Paleo
Dairy Free
Gluten Free
Grain Free

1 c Coffee or Tea (nothing added)
2-3 Distracting Chores
1  Open Mind
Unlimited Water

PREP

1. Calculate your optimal fasting window:
Subtract 3 hours from the time you go to bed. This time is your fasting window start time.
If you're new to intermittent fasting, add 12 hours to your start time;
if you're an intermittent fasting pro (and/or have an ApoE4 allele, a risk factor for Alzheimer's),
add 16 hours. This time is your fasting window end time.

2. Refrain from eating during your fasting window. Upon waking, distract yourself with activities,
chores, and tea or coffee. Your intellectual performance and memory is enhanced when you are in a
fasting state, so take advantage of that morning mental acuity!

3. About half an hour prior to your fasting window end time, begin to plan and prepare a healthy meal to break your fast (see: Recipes).

4. Pat yourself on the back, then dig in.

5. Repeat steps 1-4 every 24 hours.

INTERMITTENT FASTING

I'll admit I may have taken it one step too far…But you get the idea.
Fasting is an ancestral tradition practiced throughout the centuries, with advocates claiming
that it brings physical and spiritual renewal. The Renaissance doctor Paracelsus even dubbed
it "the physician within.”

Glucose is your body's primary source of fuel; fat is its secondary source. When glucose is
no longer available, your metabolism flips the switch from burning glucose to burning fat,
just as it does when you are eating a ketogenic diet. Turns out, this fat-burning state
activates a number of processes that optimize brain health and longevity: ketone production,
increased insulin sensitivity, reduced appetite, reduced fat mass, enhanced aerobic endurance,
increased lean muscle mass, reduced inflammation, improved lipid panels, increased mitochondrial
efficiency, improved repair processes, and increased BDNF (brain-derived neurotrophic factor) -
a protein that stimulates production of new brain cells and strengthens existing ones. Simply
consuming the same number of calories, from the same foods, within a shorter time frame, has
been shown to result in these benefits.

Of the various methods of intermittent fasting (time restricted eating, prolonged fasting,
fast mimicking, alternate day fasting, etc.) my preferred method is time restricted eating (TRE).
Why? Because it makes “circadian sense!” Your eating window is aligned with your circadian rhythm
(your internal clock), so it makes sense to start both your circadian cycle and your eating window
simultaneously. Since circadians are affected by food intake, it also makes sense to stop eating a
few hours before bedtime. Plus, the bulk of your fasting window is spent sleeping, so you're
effectively distracted from that delicious coconut ice cream in your freezer.

For all the TRE veterans out there, this is no new information. For the intermittent fasting or
time restricted eating beginners, bear with me… the devil’s in the details! While one of the many
benefits of intermittent fasting is its simplicity, a few areas of confusion remain.

The question I receive most often: "Does _______ break a fast?" The answer (generally) is: yes.
Most foods and beverages are going to break a fast.

And then, there's the enigmatic coffee. Does coffee break a fast? Here’s where the research gets murky. Many researchers contend that black coffee does not break a fast, and may even enhance the health benefits of time restricted eating with further glucose regulation and autophagy (literally,"self eating" - your body's way of removing damaged cells and replacing them with new ones); others argue that, since coffee contains caffeine, it activates your “internal clock,” disrupting your circadian rhythm, and is therefore breaking your fast. Since the jury’s still out on this one, I say coffee is innocent until peer-reviewed-proven guilty.

And then there's the question of the optimal amount of time in your fasting window. This matter is more nuanced, dependent on a few variables such as your current diet (how carb-reliant you are), your circadian rhythm(are you a morning or a night person) and your ApoE status (a gene that affects your risk for Alzheimer's):

For someone who has been eating the standard American diet, it may be more challenging initially to flip that metabolic switch from burning glucose to fat, since the "lever" isn't as accustomed to turning on and off. The same philosophy applies to those with little to no fasting experience. In both cases, start with a small fasting window, and work your way up.

For the early risers, it may be easier to initiate your fasting window earlier in the evening, and break your fast earlier the next day; in contrast, night owls may find it easier to eat later in the evening (while still allowing for a 2-3 hour fast between dinner and bedtime) and continue their fast well into the next day.

For those who have tested their ApoE status, and know you have one or two copies of ApoE4 (an allele associated with a greater risk for Alzheimer's), it's recommended that you work your way up to 16 hours (or more). Otherwise, your sweet spot may be anywhere between 12-16+ hours.

I'll be the first to admit that the idea of fasting sounds absolutely miserable. The image evoked is one of Olympian self-discipline and seductive bacon-scent temptations. In both my practice and my personal experience, I daresay - fasting is fun. You're quicker on your feet and lighter in your step. Your brain, fueled by ketones (a more efficient energy source), is in a state of enhanced performance and clarity. It's the closest thing to feeling Superhuman you'll experience (in the absence of illicit drugs). What's more, as your body adapts to this fat-burning, ketone-producing
state, cravings begin to dissipate, making it easier to achieve a longer fast.

While this recipe is for breakfast (or lack thereof), you can reap the same benefits of time restricted eating by beginning your fasting window earlier in the evening, and enjoying breakfast upon waking, instead. Ultimately, it’s up to you, your lifestyle, and your preferences.

https://www.siabrainhealth.com/post/the-only-breakfast-recipe-you-ll-ever-need

Urge Surfing

Sometimes we have urges, cravings, impulses—addictions even.

These can actually be transformed into a wonderful ‘wake up call’ into mindfulness.

The next time you feel an urge, know that you don’t have to fight it; you don’t have to follow or give into it either. You can simply be there to observe it with mindful awareness.

This technique is sometimes referred to as urge surfing.

Urges ebb and flow, just like waves. With urge surfing, we bring awareness into the urge itself—how it feels in the body, in the moment. We simply acknowledge we are having an urge and we allow it to be there without getting caught up in the thoughts about it. In this way we ride it out instead of pushing the urge away or following it.

If a sensation of craving comes to you or you notice yourself having impulsive thoughts – see if you can firstly simply acknowledge their presence “oh I’m feeling a craving for chocolate”. Observe it directly, as an impartial witness.

Notice if the craving has a physical sensation in the body. Note if you are having ‘wanting’ thoughts. See them for what they are – just thoughts. Aim to remain ‘present’ for the duration of the wave which usually only lasts maximum of 30 minutes.

Each time you successfully surf an urge, you make it easier to do so next time. Urge surfing can, with practice, liberate you from addictive and compulsive behaviours while bringing the benefits of mindfulness into your life even more.
(From Mrs. Mindfulness)
Lani Strom

Louisiana Hot Crab Dip

1/2 pound jumbo lump crabmeat, free of shells
1 (8 ounce) package organic cream cheese
1/2 cup avocado oil mayonnaise
1/4 cup grated parmigiano reggiano cheese

3 Tbsp minced green onions (white and green parts)
2 large garlic cloves, minced
2 tsp Worcestershire sauce
2 Tbsp fresh lemon juice
1 tsp hot sauce
1/2 tsp Old Bay seasoning
Sea salt and freshly ground black pepper to taste

Directions:

• Preheat oven to 325 degrees F.
• Combine all of the ingredients in a casserole dish and gently stir until thoroughly mixed.
  Adjust seasoning to taste. Bake for 35 to 40 minutes until lightly golden on top. Serve hot.
• Serve hot, with hot sauce on the side for those who like it spicy.
• Makes about 1 1/2 cups

Sinus Infection Protocol

With winter season on our doorstep and yucky colds heading out way, I want to address the topic of antibiotics for sinus issues. First I need to say I’m not a doc, but I work closely with mine, a wonderful integrative doc who supports all I want to accomplish.

About 7 years ago I caught a nasty sinus infection that ran rampant in my entire body. Everything ached. My doc gave me oregano oil. It didn’t work by itself. I added Berberine, she supported me through my colloidal silver experiments every awake half-hour for weeks, nothing would get rid of this vicious bug. She and my holistic pharmacist talked me into seeing an ENT who prescribed steroids and antibiotics and subsequently performed sinus surgery. They knew I didn’t want to do it, but this bug had gotten a hold of me for almost a year and the herbal remedies we’re not helping.

I was good for about two years after the surgery and then got a cold from my granddaughter that turned into another sinus infection. Two more rounds of antibiotics and steroids over the next two years. My gut, that I had been trying to heal since all the antibiotics two years prior to this latest round, was a mess again. I said, “no more antibiotics.” By the time I reached this point, there were three I am now allergic to because I’ve had so many.

The next time I got a cold, I took some ACV on a tissue and sniffed it into my nose. Not much, it burned like crazy. A little while later, I used my Neilmed bottle with salt and about 4 drops of ACV. I did this until my nose was clear, about three bottles. I did this every time I got stuffed up. Within two days my nose was clear. I continued for a bit over a week, treating it like a ten-day antibiotic. It worked.

but...it came back. I called my doc and told her the marvelous news. The ACV and salt got rid of my sinus infection but it did not stay away. I asked her what else I could use with my formula. She said to add GSE (grapefruit seed extract). I went out to get some and started adding 15 drops to my Neilmed bottle. This worked. I haven’t had a cold or sinus issue I couldn’t kick to the curb in about three years now.

My protocol. If it’s really bad, sniffing some full-strength ACV to get a jump shot. Then use a Neti pot or Neilmed bottle with a packet (or 1/4 tsp Neti salt, 4 drops of ACV and 15 drops of GSE (grapefruit seed extract). Rinse as many times in a row as necessary to get your nose clear. Each time it gets stuffed or clogged, repeat until clear. This could be two to three refills, you be the judge. Once all your symptoms are gone, continue for at least a week, I do ten days. If you are around sick people, rinse prophylactically. My ENT says there’s nothing wrong with doing it every day. I don’t do it every day now because since PP I’ve never been more clear. But at the first tickle, this recipe is my go do for sinus issues.

I was worried at first about sniffing ACV especially since I specifically buy distilled water for my Neilmed bottles. But, being allergic to three antibiotics is serious, what if it was life and death and I needed one. Where would I be? I needed to figure this out without antibiotics.

I’m not giving medical advice. Just telling you what works for me. It’s lifesaving to my gut and my respiratory system.