Cognitive Health & Neuroprotection Plan

Cognitive Health & Neuroprotection Daily Plan

Supplement Schedule

Morning (with breakfast):

1.       Creatine Monohydrate: 1-3g (Creatine UP by Metagenics)

2.       Omega 3 (EPA/DHA): 1000-2000mg (OrthoMega 820 by Orthomolecular)

3.       CoQ10 (Ubiquinol): 100-300mg (CoQ10 300mg by Orthomolecular)

4.       Vitamin B12 (1000mcg) + Folate (400mcg): (Methyl CPG by Orthomolecular)

Optional Advanced Stack Add-on:

1.       Lion’s Mane Mushroom: 500-1000mg (Lion’s Mane by Wellness Works)

2.       N-Acetyl Cysteine: 600-1200mg (N-Acetyl-Cysteine 600mg by Wellness Works)

3.       Turmeric/Curcumin with black pepper extract: (Turiva by Orthomolecular)

Midday (optional):

1.       L-Theanine: 100-200mg (with or without caffeine) (L-Theanine by Wellness Works)

Evening:

1.       Magnesium L-Threonate: 2000mg (MagThreonate by Orthomolecular)

Brain Healthy Diet Tips

1.       Omega 3 rich foods: salmon, sardines, walnuts, flaxseeds

2.       Anti-oxidant rich fruits & vegetables: blueberries, spinach, broccoli

3.       Polyphenols: green tea, dark chocolate, turmeric

4.       Coline sources: eggs, liver, soybeans

5.       Complex carbs & fiber: oats, quinoa, sweet potatoes

6.       Hydration: 2-3 liters water / day

Exercise Routine

1.       Aerobic exercise: 30-45 minutes, 3-5 times / week

2.       Resistance Training: 2-3 times / week

Cognitive Training

1.       Learn new skills: language, music, puzzles, chess

2.       Brain training apps or challenging reading

Sleep Optimization

1.       Magnesium L-Threonate before bedtime

Stress Management

1.       Mindfulness, meditation, deep breathing: 10-15 minutes / day

2.       L-Theanine: helps reduce stress