The 14-Part Protocol
A systematic approach to clearing brain fog. Start with Part I (Sleep) — it's foundational. Everything else builds on it.
Start Here
Part I: Sleep Optimization
Your brain clears 60% of toxic proteins during deep sleep. Poor sleep is the single most common cause of brain fog — and the most reversible. Fix this first.
Sleep Optimization
The foundation of cognitive clarity
Your brain clears toxic waste during deep sleep via the glymphatic system. Poor sleep is the #1 reversible cause of brain fog.
Key Strategies
- • Sleep hygiene protocol
- • Light exposure timing
- • Temperature optimization
Anti-Inflammatory Diet
Fuel your brain, not the fog
What you eat changes brain inflammation within days. The gut-brain axis directly controls microglial activation.
Key Strategies
- • Protein-first mornings
- • Eliminate seed oils
- • 21-day elimination protocol
Strategic Supplementation
Evidence-based nutrient support
50%+ adults are deficient in Vitamin D, magnesium, and B12. Targeted supplementation fills gaps that diet cannot.
Key Strategies
- • Omega-3 protocol
- • Methylated B vitamins
- • Magnesium L-threonate
Movement & Exercise
Blood flow equals brain flow
Exercise increases BDNF by 200-300%. A 15-minute walk after meals blunts the blood sugar spike that causes afternoon fog.
Key Strategies
- • Post-meal walking
- • Zone 2 cardio
- • Resistance training
Autonomic Balance
Regulate your nervous system
Dysautonomia (POTS, orthostatic intolerance) causes fog through cerebral hypoperfusion. The vagus nerve is the reset button.
Key Strategies
- • Vagal tone exercises
- • Cold exposure
- • Heart rate variability training
Mind & Meditation
Retrain the stressed brain
Chronic stress shrinks the hippocampus. Meditation increases gray matter in the prefrontal cortex within 8 weeks.
Key Strategies
- • Breathwork protocols
- • Mindfulness practice
- • Cognitive defusion
Social Connection
Isolation feeds the fog
Social isolation increases dementia risk by 50%. Connection reduces cortisol and increases oxytocin.
Key Strategies
- • Community engagement
- • Meaningful relationships
- • Support networks
Hormonal Optimization
Balance your biochemistry
Thyroid, testosterone, estrogen, and cortisol directly affect cognition. Hormone imbalances are treatable.
Key Strategies
- • Thyroid panel interpretation
- • Hormone replacement considerations
- • Adrenal support
Cognitive Training
Use it or lose it
Neuroplasticity is real. Targeted cognitive exercises rebuild the neural pathways that fog has degraded.
Key Strategies
- • Working memory exercises
- • Attention training
- • Novel learning
Advanced Interventions
When basics aren't enough
For persistent fog: hyperbaric oxygen, low-dose naltrexone, peptide therapies, and emerging treatments.
Key Strategies
- • HBOT protocols
- • LDN considerations
- • Specialized testing
Rule-Outs
Don't miss serious conditions
Brain fog can be the first symptom of treatable conditions: sleep apnea, autoimmune disease, infections, and more.
Key Strategies
- • Red flag recognition
- • Essential testing
- • When to see a specialist
Quick Wins
Feel better in 48 hours
High-impact, low-effort interventions for immediate relief while you work on root causes.
Key Strategies
- • Hydration + electrolytes
- • Light exposure
- • Caffeine timing
The Brain Fog Diet
21-day elimination protocol
A complete 21-day elimination diet designed specifically for brain fog. Removes inflammatory triggers and rebuilds with brain-supportive foods.
Key Strategies
- • 21-day elimination arc
- • Reintroduction protocol
- • Brain-supportive foods
The Clarity Code
The recovery arc framework
The complete framework for understanding your cognitive recovery journey. From initial crisis to sustained clarity.
Key Strategies
- • Recovery arc mapping
- • Progress tracking
- • Maintenance protocols
Brain Assessment & Exercises
Your MRI was normal. Your brain isn't.
6 functional self-tests that reveal which brain areas are disconnected. Targeted exercises that reconnect them. What standard medicine misses.
Key Strategies
- • Finger tapping test
- • Figure-of-eight exercises
- • VOR training
Recommended Pathway
Foundation (Start Here)
Optimization (After Foundations)
Mastery (Deep Protocols)
Complete Parts I-VI in order for the foundation. Most people see significant improvement within 4-6 weeks. Parts VII-XII add optimization. Parts XIII-XIV provide deep protocols for stubborn cases.
Need fast relief?
Quick Wins →
Feel better in 48 hours while you work on root causes
New to brain fog?
Rule-Outs →
Don't miss treatable conditions that cause fog
Not sure where to start?
Self-Assessment →
Identify your fog pattern and get personalized recommendations
What to Expect
Days 1-7
Adjustment
Possible withdrawal symptoms from sugar/caffeine changes. Normal and temporary.
Weeks 2-4
First Clarity
Most people experience their first 'clarity windows' — moments of noticeably sharper thinking.
Weeks 4-8
Stabilization
Consistent improvement. Memory and word-finding begin to return.
Weeks 8-12
New Baseline
Many people report sustained clarity at this stage. Individual timelines vary — maintain with lifestyle adherence.
This protocol is educational, not medical advice. Work with your physician.