ModerateGBS: 78 (Moderate-High Risk)nutrition

Brain Fog & Cognitive Enhancement Protocol

Developer: Various functional medicine, nootropic research

2-4 weeks for initial improvements, 3 months for sustained enhancement

Protocol Overview

Comprehensive protocol to eliminate brain fog and enhance cognition through addressing root causes (inflammation, blood sugar, thyroid, mitochondria) and targeted nootropics.

Conditions Treated

Brain fog

cognitive decline

memory issues

mental fatigue

focus problems

Protocol Steps

Identify root causes: Thyroid (optimize - TSH <2.0, free T3 upper third), blood sugar dysregulation (continuous glucose monitor can reveal patterns), sleep apnea (test if suspected - massive cognitive impact), chronic inflammation (CRP, ESR), nutrient deficiencies (B12, folate, vitamin D, iron), mold/toxin exposure, medication side effects, depression/anxiety

Diet: Ketogenic or low-carb for therapeutic benefits (ketones are brain fuel), eliminate gluten (neuroinflammation), eliminate processed foods, emphasize healthy fats (omega-3, MCT oil, olive oil), adequate protein

Omega-3: 2-3g EPA/DHA daily (brain structure and anti-inflammatory)

MCT oil: 1-2 tbsp daily (rapidly converts to ketones for brain energy)

Lion's Mane mushroom: 500-1000mg 2x/day (stimulates NGF - nerve growth factor, neurogenesis)

Bacopa monnieri: 300mg (50% bacosides) daily (improves memory, processing speed)

Rhodiola rosea: 200-400mg AM (reduces mental fatigue, improves focus)

Alpha-GPC: 300-600mg daily (choline source for acetylcholine - memory neurotransmitter)

Phosphatidylserine: 300mg daily (improves cognitive function, cell membrane health)

Ginkgo biloba: 120-240mg daily (improves blood flow to brain, antioxidant)

B-vitamins: Methylated B-complex (B12, folate especially important - many have deficiency or MTHFR)

Magnesium threonate: 2g daily (only magnesium that crosses BBB, improves synaptic plasticity)

Vitamin D: Optimize 60-80 ng/ml (brain health, neuroprotection)

Creatine: 5g daily (improves brain energy, especially in sleep deprived or stressed)

Caffeine + L-theanine: 100mg caffeine + 200mg L-theanine (synergistic - focus without jitters)

Sleep: Non-negotiable 7-9 hours, address sleep apnea if present

Exercise: Aerobic exercise increases BDNF (brain-derived neurotrophic factor) - 30+ minutes 4-5x/week

Intermittent fasting: 16:8 or similar (autophagy, ketone production)

Reduce EMF: Especially at night (EMF impairs sleep quality, depletes melatonin)

Address gut-brain axis: Probiotics, treat SIBO/dysbiosis (inflammation from gut affects brain)

Key Resources

Head Strong by Dave Asprey, Examine.com nootropic evidence, "Why Isn't My Brain Working?" by Datis Kharrazian

Contraindications & Risks

Caffeine sensitivity, medication interactions (some nootropics affect neurotransmitters), bipolar disorder (some nootropics can trigger mania)

Important Notes

Brain fog is symptom, not diagnosis - always search for root cause. Common causes: thyroid (even subclinical hypothyroid causes fog), blood sugar dysregulation, sleep apnea, chronic inflammation, gut issues, mold toxins, nutrient deficiencies. Mitochondrial dysfunction in brain causes fatigue/fog. Neuroinflammation from diet (gluten), infections, toxins. Ketones are superior brain fuel to glucose - ketogenic diet or MCT oil therapeutic. Many nootropics have modest evidence but combining approaches works better. Lion's Mane unique for NGF stimulation (neurogenesis). Bacopa well-studied Ayurvedic herb. Magnesium threonate specifically crosses blood-brain barrier. Alpha-GPC boosts acetylcholine (memory). Omega-3 is brain structure (DHA is 40% of brain fatty acids). Exercise and sleep non-negotiable - BDNF and glymphatic drainage. Many people living in constant brain fog thinking it's normal - optimization possible.

Also Effective For

Brain Fog / Cognitive Decline

Key Supplements & Herbs in This Protocol

Supplements

L-Theanine

Herbs

Rhodiola

Rhodiola rosea

Ginkgo

Ginkgo biloba

Lion's Mane

Hericium erinaceus

Critical Safety Warning

This protocol is documented for educational purposes only. The Gabriel Bullshit Score (GBS) of 78 reflects significant institutional response and controversy. Some alternative health protocols have resulted in serious harm or death.

Always consult with qualified healthcare professionals before beginning any treatment. Do not delay or forego proven medical care.

Quick Overview

Evidence LevelModerate

GBS Score78 / 100

Categorynutrition

DeveloperVarious functional medicine, nootropic research

Duration2-4 weeks for initial improvements, 3 months for sustained enhancement

About GBS Score

The Gabriel Bullshit Score reflects the magnitude of institutional response, controversy, and documented concerns. Higher scores indicate greater institutional pushback, not necessarily inefficacy. This is a research tool, not medical advice.