The Exact 7-to-30-Day Protocol to Erase Brain Fog, Grow New Brain Cells, and Eliminate Neuroinflammation

 The 10 Steps (follow all for maximum effect)

1. 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
2. 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
3. 1 Cup Whole Blueberries Daily
   • Fresh or frozen only (no extracts)
   • Anthocyanins cross the blood-brain barrier and directly elevate BDNF
4. 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
5. C8 MCT Oil
   • 2 tablespoons daily (in coffee or straight)
   • Converts to ketones in under 30 minutes for stable cerebral energy
6. Methylated Multivitamin
   • Must contain methylcobalamin (active B12) and 5-MTHF (active folate)
   • One dose daily with food
7. Binaural Beats
   • 15–30 minutes daily
   • 8–12 Hz for focus or 4–7 Hz for memory and calm
8. Heat Exposure (Sauna or Hot Bath)
   • 3 sessions per week, 20–30 minutes each until heavy sweating
   • Massively increases overnight glymphatic clearance
9. Transcranial Red/Near-Infrared Light
   • 810–850 nm wavelength
   • 10–20 minutes daily aimed at forehead and scalp
   • Boosts mitochondrial ATP production in neurons
10. Optional Bonus: Cold Exposure
    • 2–4 minutes cold shower or ice bath, 3–4× per week
    • Extra surge of BDNF and norepinephrine

Expected Timeline

• 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

Start today. Track your brain fog 1–10 every morning and watch the number fall.