🌫️ Brain Fog
Neuroinflammation / poor metabolic control
Cloudy thinking, worse after poor sleep or high-sugar meals.
10 minutes of morning daylight plus a stable-glucose lunch.
Light sharpens alertness and steady blood sugar prevents the afternoon fog — both free, both same-day.
Move — the mechanics that fix it: Sleep + blood sugar
Fix sleep and glycemic swings first; aerobic exercise for cerebral blood flow.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Kiwi fruit (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
- Blueberries (local SG)
- Oats (rolled, dry) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), choline: 500mg (goal), fiber: 35g (goal), protein: 100g (goal), magnesium: 400mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Omega-3 (EPA/DHA) — ★★★★★
- Citicoline (CDP-Choline) — ★★★★☆
- Lion's Mane (Hericium erinaceus) — ★★★☆☆
- Creatine Monohydrate — ★★★★★
- Caffeine — ★★★★★
- Metformin — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes brain fog?
Neuroinflammation / poor metabolic control. Cloudy thinking, worse after poor sleep or high-sugar meals.
What exercises help brain fog?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch.
What should you eat for brain fog?
Foods that support it: Salmon (cooked), Kiwi fruit, Sardines (canned in water), Eggs (2, whole, cooked), Blueberries.
What supplements help brain fog?
Evidence-ranked options: Omega-3 (EPA/DHA), Citicoline (CDP-Choline), Lion's Mane (Hericium erinaceus), Creatine Monohydrate, Caffeine.