Apo E Gene Diet: Alzheimer’s and Heart Disease


The Perfect Gene Diet is a healthy lifestyle program that focuses on the Apo E gene, which plays a role in our risk of developing Alzheimer’s and heart disease.

It was created by Pamela McDonald, an integrative nurse-practitioner and international speaker.

There are different variations of the Apo E gene that each require a customized approach to diet and exercise. McDonald gives readers the latest information so they can make the right choices to prevent illness and enhance optimal health and well-being.

Apo E Gene Diet Basics

The book commences with a detailed explanation of the Apo E gene, the functions it has in the body and the different variations that exist. Information is included on how you can get tested to determine what particular variant of the gene you have.

She asserts that the Apo E gene has been found to be the number one factor affecting how your body utilizes carbohydrates, fats and protein.

For example, those with the gene variant Apo E4 have the greatest difficulty clearing fats from their body. Consequently these people must significantly limit their intake of saturated fats.

It is important to match your diet and lifestyle to your gene type

McDonald clearly outlines the ratios of carbohydrates, fats and protein that should be consumed by each gene variant. She also highlights the types of fats and proteins that are best for each type based on their ability to process them.

Everyone is advised to consume five or six meals daily, spaced about three hours apart. This maximizes the balance of blood glucose and other nutrients. For each gene type a four-day meal plan is provided with calorie levels from 1600-2400 calories.

Recommended Foods

Salmon, shrimp, tuna, trout, egg whites, plain yogurt, tofu, tempeh, soymilk, edamame, black beans, oatmeal, whole-grain bread, flaxseed, walnuts, almonds, tomatoes, spinach, broccoli, cabbage, avocado, berries, pears, apricots, garlic, ginger, mushrooms, dark chocolate, olive oil, green tea, herb tea.

Sample Diet Plan

The following sample meal plan is for the Apo E 4/4 genotype for an intake of 1600 calories.


1 slice whole-grain toast
1 tablespoon nut butter
1 medium orange
1 cup nonfat almond milk
Japanese matcha tea

Morning Snack

¼ cup whole grain granola
½ cup soy yogurt
Ginger green tea


2 slices whole-grain bread
3 oz baby shrimp
1 leaf romaine lettuce
1/4 cup sliced tomato
1/8 cup onions
1 oz avocado
1 tablespoon olive oil mayonnaise
Sparkling lemon iced water

Afternoon Snack

1/4 cup hummus
½ cup carrots
½ cup cherry tomatoes
White tea


3 oz grilled or baked halibut
Pam’s baked potato
2 tablespoons tomato salsa cream
1 tablespoon chives
1 cup steamed broccoli
1 slice whole-grain bread
1 oz avocado
Chamomile peach tea

Evening Snack

Scottish fruit pottage
½ cup nonfat soy ice cream
Chamomile hibiscus tea

Exercise Recommendations

Exercise is recommended for its positive effects on health that go beyond simply enhancing weight loss. Everyone should do at least 30 minutes of moderate activity four times a week.

You can start with five minutes a day and gradually increase the amount.

Because different genotypes have different dominant types of muscle fibers the amount and intensity of aerobic exercise varies for each type. In addition everyone should do muscle toning exercises as well as stretching or yoga.

Costs and Expenses

The Perfect Gene Diet: Use Your Body’s Own APO E Gene to Treat High Cholesterol, Weight Problems, Heart Disease, Alzheimer’s…and More! retails at $16.95.

Click here to purchase the The Apo E Gene Diet at a reduced price.

Video by Pamela McDonald


  • Includes unique information about the Apo E gene.
  • May reduce the risk of developing conditions such as Alzheimer’s and cardiovascular disease.
  • Includes meal plans specific for each variation of gene and for different calorie requirements.
  • A variety of recipes are provided.
  • Encourages a high intake of fresh fruit and vegetables.
  • Addresses the importance of stress management.
  • Suitable for vegetarians.


  • Encourages the consumption of processed soy foods such as soy yogurt, soy ice cream and soy cheese.
  • Sample meal plan is only provided for four days for each type.
  • Dieters may find the meal plan limiting when followed for a long period.
  • Some dieters may require lower or higher calorie intakes.


The Apo E Gene Diet provides a detailed explanation about the Apo E gene and its role in the body, outlining a healthy lifestyle plan to suit each gene variant.

When readers follow the diet, exercise and other suggestions recommended for their type this should result in improved health and a reduced risk of developing health conditions including Alzheimer’s and heart disease.

 By Mizpah Matus B.Hlth.Sc(Hons)

1 Comment or Reviews

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  1. madronewood

    Hi R, have you been tested for Lyme Disease? It sounds like you might have it. Make sure you get educated before you get tested. Best to see a Lyme Literate MD. Go to ILADS.com to find a doc, or surf around and read up on Lyme before testing! Best test is Igenex Labs’ Western Blot, but you need a Lyme doc to interpret it, because your symptoms help with the diagnosis.