Brain Energy Guide

Simple daily habits to improve focus, clarity, and mental stamina

🔋 FOUNDATIONS

☐ Sleep 7–9 hours (same bedtime matters)

☐ Morning sunlight within 30 minutes of waking

☐ Daily movement (walking counts)

☐ Hydrate early; add electrolytes if foggy

🧠 FUEL YOUR BRAIN

☐ Protein within 1 hour of waking

☐ Healthy fats daily (olive oil, avocado, omega-3s)

☐ Reduce ultra-processed carbs

☐ Don’t skip meals if anxious or foggy

⚡ MITOCHONDRIA BOOSTERS

☐ Strength train 2–3x/week

☐ Walk after meals

☐ Support nitric oxide (leafy greens, beets, nasal breathing)

☐ Cold exposure optional (not mandatory suffering)

🔥 CALM INFLAMMATION

☐ Address gut health (bloating ≠ normal)

☐ Reduce mold/toxin exposure

☐ Daily stress regulation

☐ Limit alcohol

🚩 RED FLAGS

☐ Brain fog despite sleep

☐ Fatigue that doesn’t respond to basics

☐ Anxiety + poor focus

☐ Mold, Lyme, CIRS history

✅ Consistency beats perfection. If symptoms persist, it’s time to look deeper.

➡️ Follow @jackimeinhardt for brain longevity + inflammation education