The 10 Steps (follow all for maximum effect)
- Brain-Specific Creatine Loading
- 15–20 g creatine monohydrate daily for 7 days (split into 4–5 doses)
- Add 500 mg sodium (pinch of sea salt) to each dose
- Include magnesium + calcium in the same drink
- Result: up to 47 % increase in brain creatine levels in one week
- GAA (Guanidinoacetic Acid)
- 2–3 g daily
- Independently raises brain creatine another 9–17 % across regions
- 2024 double-blind RCT showed improved prefrontal oxygenation when stacked with creatine
- 1 Cup Whole Blueberries Daily
- Fresh or frozen only (no extracts)
- Anthocyanins cross the blood-brain barrier and directly elevate BDNF
- 36-Hour Fast Every 14 Days
- Finish dinner → no calories the entire next day → break fast at dinner 36 hours later
- Allowed: water, black coffee, plain tea, electrolytes
- Triggers deep autophagy + sustained brain ketosis
- C8 MCT Oil
- 2 tablespoons daily (in coffee or straight)
- Converts to ketones in under 30 minutes for stable cerebral energy
- Methylated Multivitamin
- Must contain methylcobalamin (active B12) and 5-MTHF (active folate)
- One dose daily with food
- Binaural Beats
- 15–30 minutes daily
- 8–12 Hz for focus or 4–7 Hz for memory and calm
- Heat Exposure (Sauna or Hot Bath)
- 3 sessions per week, 20–30 minutes each until heavy sweating
- Massively increases overnight glymphatic clearance
- Transcranial Red/Near-Infrared Light
- 810–850 nm wavelength
- 10–20 minutes daily aimed at forehead and scalp
- Boosts mitochondrial ATP production in neurons
- Optional Bonus: Cold Exposure
- 2–4 minutes cold shower or ice bath, 3–4× per week
- Extra surge of BDNF and norepinephrine
- Days 3–4: Fog begins to lift
- Day 7: Sharper thinking, brighter colors, faster word recall
- Days 14–21: Clarity holds even on poor sleep
- Day 30: New permanent baseline
