Brain Fuel
Your brain uses 20% of your total energy. Without proper fuel, exercises won't work.
The Two Fuel Sources
- Glucose — The brain's default fuel. 25g protein within 1 hour of waking stabilizes blood sugar all morning.
- Ketones — Alternative brain fuel. MCT oil provides immediate ketones without a full ketogenic diet.
MCT Oil Protocol
- Start: 1 teaspoon with breakfast
- Increase slowly to 1 tablespoon over 2 weeks
- Best taken with food to avoid GI issues
- C8 (caprylic acid) is the most ketogenic form
Photobiomodulation (Red/NIR Light)
Red (630-670nm) and near-infrared (810nm) light stimulate mitochondrial ATP production. Multiple RCTs show cognitive improvement.
- Protocol: 810nm NIR, 10-20 mW/cm², 20 minutes, 3x/week for 8-12 weeks
- Devices: Vielight Neuro Gamma (~$1,750), Joovv Mini (~$450)
Creatine
Creatine provides ATP for brain cells. 5g daily improves memory, attention, and processing speed. Vegetarians/vegans see the largest benefits.
Oxygen
- Hyperbaric oxygen (HBOT): 100% oxygen at 1.5-2.0 ATA. Israeli RCT showed significant cognitive improvement in Long COVID after 40 sessions.
- Simple breathing: Deep diaphragmatic breathing increases oxygen delivery.
Key insight: Brain exercises only work if the brain has fuel. If exercises cause symptoms, address fuel first.