Brain Fog & Mental Clarity

1. 1Feed the brain (Wild fatty fish (salmon, sardines, mackerel), nuts and seeds (walnuts, flax, chia), colourful vegetables; cut sugar, refined carbs, alcohol and excess caffeine)
2. 2Take EPA/DHA omega-3 (1000mg+ combined EPA and DHA daily, adjusted to your omega-3 blood level)
3. 3Add a methylated B-complex (A B-complex with methylfolate, methyl-B12 and B6 to support methylation and healthy homocysteine)

Pacing comes first here. Anything below is an optional support, not a treatment, and the evidence is limited. Check with your clinician before adding it.

1. 1Eat fibre and protein before carbs (Vegetables and protein first, starches and sugars last)
2. 2Walk for about 10 minutes (A short walk after eating, especially after the largest meal)
3. 3Build meals from whole foods (Minimise ultra-processed food; prioritise protein, fibre and healthy fats)

Pacing comes first here. Anything below is an optional support, not a treatment, and the evidence is limited. Check with your clinician before adding it.

1. 1Test your omega-3 index (A red-blood-cell omega-3 index test; aim for 8% or higher (US average is far lower))
2. 2Get omega-3s from food first (Several servings/week of wild, low-mercury fish (salmon, sardines, anchovies); salmon roe is rich in EPA/DHA)
3. 3Add a quality fish oil to reach target (~2 g/day EPA+DHA for most to move the index toward 8%; Patrick personally takes ~4 g, EPA am / DHA pm. See the dose-response safety step below before matching that higher amount.)

Pacing comes first here. Anything below is an optional support, not a treatment, and the evidence is limited. Check with your clinician before adding it.

1. 1Understand esters vs salts vs MCT (Esters: strong, fast, expensive, bad taste. Salts: gentler, mineral load. MCT/C8 oil: mild ketone bump, food-like)
2. 2Use them for a defined purpose (Transient ketosis without dieting, blunting an oral glucose spike, or a possible focus/exercise aid; effects are modest)
3. 3Use modest doses and build slowly (Begin with a small dose; D'Agostino warns large ester doses can cause GI distress and, in principle, risky acidosis)

Pacing comes first here. Anything below is an optional support, not a treatment, and the evidence is limited. Check with your clinician before adding it.

1. 1Heavy compound resistance training (Squats, deadlifts, bench press; ~5 sets of 5-6 reps, leaving about 2 reps in reserve)
2. 2High-intensity interval session (Norwegian 4x4) (4 min at 90-95% max heart rate, 4 min active recovery, repeat 4 rounds)
3. 3Break up sitting (a squat snack) (Every 20-60 min: stand and do ~10-15 bodyweight squats, under 60 seconds)

Pacing comes first here. Anything below is an optional support, not a treatment, and the evidence is limited. Check with your clinician before adding it.

1. 1Combine aerobic, resistance, and high-intensity training (Aerobic sessions for BDNF/hippocampal support, 2-3x/week resistance training, occasional higher-intensity intervals)
2. 2Track and protect sleep through hormone shifts (Aim for consistent sleep timing; treat early waking (e.g. ~2am) as a hormone-related pattern worth discussing with a clinician; keep the room cool)
3. 3Omega-3 and creatine (as in the general brain protocol) (Omega-3 to an 8%+ index; creatine dosed as in the general brain-health protocol)

Pacing comes first here. Anything below is an optional support, not a treatment, and the evidence is limited. Check with your clinician before adding it.

1. 1Eat a whole-food, minimally processed plant-based diet (In the trial, participants ate a whole-foods, minimally processed plant-based (vegan) diet: roughly 14 to 18% of calories from fat, 16 to 18% protein, and 63 to 68% mostly complex carbohydrates, low in refined carbohydrates and added sugars. Some participants also took a set of selected supplements as part of the trial protocol.)
2. 2Move most days: about 30 minutes of aerobic activity plus light strength work (Trial participants did aerobic activity such as walking for at least 30 minutes a day, plus mild strength-training exercises at least three times a week.)
3. 3Practice about an hour of stress management (The trial combined meditation, gentle yoga-based stretches, progressive relaxation, breathing exercises, and imagery, totaling about one hour a day.)

Pacing comes first here. Anything below is an optional support, not a treatment, and the evidence is limited. Check with your clinician before adding it.