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Stephanie Villafuerte

Brain-Aging Foods Hiding in Your ‘Healthy’ Diet 

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Ever wonder why you still feel foggy or forgetful even when you’re eating “clean”? What if the foods you think are good for you are silently aging your brain? As a biohacker who’s spent decades improving my own brain performance, I’ve uncovered a shocking truth: many so-called healthy staples weaken your cognitive function, spike blood sugar, trigger inflammation, and give you massive brain fog. Here are some hidden culprits that could be sabotaging your brain health—and what to eat instead to stay sharp, focused, and vibrant every single day.  

  1. Wheat bread 

Wheat is terrible for your gut. Studies show that gliadin, one of the proteins in wheat, can cause intestinal inflammation and weaken your gut barrier [1]. Because your gut and brain are intimately tied (the gut-brain-axis), when there’s inflammation in your gut, there’s inflammation in your brain. Gluten, the other protein in wheat, is also very hard on your gut. If you’re going to eat bread, use wheat from Europe (their wheat is easier to digest) and ferment it (make sourdough). The fermentation process breaks down wheat proteins, making them easier on your gut. I recommend avoiding wheat whenever you can and instead sticking to low-toxin carbohydrate sources like white rice and low-fructose fruits like blueberries.  

 

2. Industrial seed oils 

Your brain thrives on fat, but the type of fat you eat matters. Studies suggest that the high omega?6 content in many industrial seed oils—like soybean, corn, sunflower, and canola—can promote neuroinflammation and oxidative stress, both of which impair cognitive function [2]. These fats are also highly unstable and extremely processed which means by the time they get to you they’re already rancid. Instead of seed oils, choose stable fats that fuel your brain like butter, ghee, grass-fed beef tallow, MCT oil, coconut oil, and extra virgin olive oil. Read the labels on everything you consume. Food companies sneak seed oils into uncommon foods like mustard, seasonings, or oat milk (see the next point).   

 

3. Oat milk 

Oat milk is a scam. Check the ingredients and you’ll find sugar, water, oats, seed oils, and a bunch of synthetic added vitamins that your body can’t use. Oats are high in phytic acid, which is a plant toxin that binds to minerals and prevents your body from absorbing them. To add to the problem, most oats contain glyphosate. So if you’re drinking oat milk, you’re also getting a meaningful dose of this synthetic pesticide that can cause inflammation in your brain and increase your risk of neurodegenerative diseases like Alzheimer’s disease [3]. If you need to drink milk, a few good options are goat milk, raw, grass-fed A2 cows milk, coconut milk, or macadamia nut milk.  

 

4. Brown rice 

Like oats, brown rice is high in phytic acid. It’s also extremely high in arsenic, which is a harmful heavy metal. Studies show arsenic exposure creates oxidative stress in your brain and can increase your risk of Alzheimer’s disease [4]. 

 

5. Agave syrup 

Agave syrup is around 80% fructose, a type of sugar that your body doesn’t handle well in large amounts. For reference, high fructose corn syrup is around 55% fructose. Studies show that fructose consumption can damage communication between brain cells [5]. Instead of agave syrup, I like to use allulose or small amounts of raw honey or maple syrup.  

 

6. Farmed salmon  

You’ve probably heard that salmon is a brain food but not all salmon is created equal. Compared to wild salmon, farmed salmon contains significantly higher levels of chemicals like polychlorinated biphenyls (PCBs), pesticides, and dioxins. These synthetic chemicals silently weaken your brain. Dioxins are human carcinogens and studies show they can damage your brain and nervous system [6]. To minimize toxin exposure, choose wild-caught seafood. Sockeye salmon is one of the best choices. You’ll still get the beneficial doses of omega-3s without the toxic load.  

 

7. Diet soda 

Diet soda is filled with artificial sweeteners, specifically aspartame. Studies show that long-term aspartame consumption can cause oxidative stress in the brain, impairing memory and cognitive function [7]. Other studies show it can interrupt neurotransmitter balance, potentially contributing to neurological disorders [8]. If you’re going to drink soda, find a brand that uses natural sugar alternatives such as monk fruit or allulose. Or make your own using sparkling water, lemon juice, and allulose.  

 

Your diet plays a powerful role in how your brain ages—and not everything you think is “healthy” is working in your favor. By cutting out these hidden offenders and choosing cleaner, brain-supportive alternatives, you can reduce inflammation, protect your cognitive function, and feel more clear-headed every day. Small changes lead to big results over time. Your brain deserves better fuel—start with what’s on your plate. 

In addition to diet, other brain-supporting tools I use include: BrainTap, Timeline Mitopure supplements and of course, 40 Years of Zen.

Learn more about Neuroscience and habits that effect your brain aging:

 

  1. Lammers KM, Lu R, Brownley J, Lu B, Gerard C, Thomas K, Rallabhandi P, Shea-Donohue T, Tamiz A, Alkan S, Netzel-Arnett S, Antalis T, Vogel SN, Fasano A. Gliadin induces an increase in intestinal permeability and zonulin release by binding to the chemokine receptor CXCR3. Gastroenterology. 2008 Jul;135(1):194-204.e3. doi: 10.1053/j.gastro.2008.03.023. Epub 2008 Mar 21. PMID: 18485912; PMCID: PMC2653457. 
  1. Liu X, Tao R, Guo F, Zhang L, Qu J, Li M, Wu X, Wang X, Zhu Y, Wen L, Wang J. Soybean oil induces neuroinflammatory response through brain-gut axis under high-fat diet. J Tradit Complement Med. 2024 Feb 29;14(5):522-533. doi: 10.1016/j.jtcme.2024.02.002. PMID: 39262663; PMCID: PMC11384091. 
  1. Bartholomew, S.K., Winslow, W., Sharma, R. et al. Glyphosate exposure exacerbates neuroinflammation and Alzheimer’s disease-like pathology despite a 6-month recovery period in mice. J Neuroinflammation 21, 316 (2024). https://doi.org/10.1186/s12974-024-03290-6 
  1. Thakur M, Rachamalla M, Niyogi S, Datusalia AK, Flora SJS. Molecular Mechanism of Arsenic-Induced Neurotoxicity including Neuronal Dysfunctions. Int J Mol Sci. 2021 Sep 17;22(18):10077. doi: 10.3390/ijms221810077. PMID: 34576240; PMCID: PMC8471829. 
  1. Jiménez-Maldonado A, Ying Z, Byun HR, Gomez-Pinilla F. Short-term fructose ingestion affects the brain independently from establishment of metabolic syndrome. Biochim Biophys Acta Mol Basis Dis. 2018 Jan;1864(1):24-33. doi: 10.1016/j.bbadis.2017.10.012. Epub 2017 Oct 7. PMID: 29017895; PMCID: PMC5705281. 
  1. Marinkovi? N, Pašali? D, Feren?ak G, Grškovi? B, Stavljeni? Rukavina A. Dioxins and human toxicity. Arh Hig Rada Toksikol. 2010 Dec;61(4):445-53. doi: 10.2478/10004-1254-61-2010-2024. PMID: 21183436. 
  1. Ashok I, Sheeladevi R, Wankhar D. Acute effect of aspartame-induced oxidative stress in Wistar albino rat brain. J Biomed Res. 2015 Sep;29(5):390-6. doi: 10.7555/JBR.28.20120118. Epub 2014 Jan 12. PMID: 26445572; PMCID: PMC4585433. 
  1. Lindseth GN, Coolahan SE, Petros TV, Lindseth PD. Neurobehavioral effects of aspartame consumption. Res Nurs Health. 2014 Jun;37(3):185-93. doi: 10.1002/nur.21595. Epub 2014 Apr 3. PMID: 24700203; PMCID: PMC5617129. 

 

How I Raised My IQ By 20 Points (37 Easy Tips)

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Your IQ isn’t fixed. That’s one of the biggest lies we’ve been told. Over the past 20 years, I raised mine by 20 points—not by being born with an advantage, but by removing the things that lowered it and intentionally training my brain to perform better. 

Some of the upgrades were immediate. Others took weeks. But they all stacked together to transform how I think, focus, and solve problems. Here are 37 powerful ways to do it yourself—starting today. 

37 Easy Tips That Helped Me Raise My IQ 

  1. Quit doom scrolling. Fear-based content keeps your brain in fight-or-flight and shuts down higher thinking. 
  2. Hydrate with electrolytes. Plain water doesn’t cut it. Add sea salt for real absorption and mental clarity. 
  3. Eat organ meats. Rich in choline and B vitamins for neurotransmitter support (or take a supplement like Organs 101). 
  4. Use caffeine wisely. Use it in the morning, not past 2 p.m. Too much will crash your brain and ruin sleep. 
  5. Block junk light at night. Blue light wrecks your melatonin and brain recovery. Use red lights or TrueDark. 
  6. Avoid chronic cardio. Long sessions spike cortisol and reduce hippocampus size. Walk or try high-intensity intervals instead. (I monitor my exercise with this.)
  7. Stop multitasking. Focus deeply on one thing. Task switching kills memory and drains your IQ. 
  8. Cut out seed oils. Industrial oils cause inflammation in the brain and body. 
  9. Don’t overeat. Overeating junk food stresses your mitochondria—especially processed carbs and fried foods. 
  10. Also don’t undereat. Your brain burns 20% of your energy. Starve it, and your IQ tanks. 
  11. Reduce toxins. Mold and heavy metals like mercury or lead can slash brain energy and function. (Check out Episode 1036 of The Human Upgrade to learn more.) 
  12. Limit alcohol. It impairs neurogenesis and contributes to long-term cognitive decline. (Here’s an alternative.)
  13. Embrace silence. Ditch constant music or podcasts. Your brain needs time to reset and prune. 
  14. Prioritize deep sleep. Without it, your brain can’t detox, repair, or consolidate memories. (My favorite mattress.)
  15. Avoid overworking. Cognitive load builds stress and leads to poor decision-making. 
  16. Try intermittent fasting. It boosts BDNF, autophagy, and mental clarity. 
  17. Use red/infrared light therapy. It repairs brain cells and boosts mitochondrial function. 
  18. Cold exposure. Cold plunges or showers enhance attention and neuroprotection. 
  19. Get morning sunlight. It sets your circadian rhythm and boosts serotonin and sleep quality. 
  20. Train your brainwaves. Use binaural beats to access peak brain states and improve focus. 
  21. Subscribe to Dave’s YouTube channel. Yes, really—it’s a treasure trove of hacks. 
  22. Use adaptogens. Rhodiola and others help your body regulate stress. 
  23. Try nootropics. Supplements like citicoline, alpha-GPC, and ginkgo support brain function. (Try Brain 101.) 
  24. Drink hydrogen water. A powerful antioxidant that protects and energizes brain cells. 
  25. Practice active meditation. Walking, yoga, tai chi—all of it improves neural connectivity. (Get a guide here.)
  26. Avoid passive entertainment. Binge-watching reduces neuroplasticity. Fiction books or audiobooks train your brain better. 
  27. Do dual n-back training. This one alone raised my IQ by 12 points in 20 days. It’s free. It’s hard. It works. 
  28. Use a standing/walking desk. Alternating positions throughout the day boosts alertness and blood flow. 
  29. Play strategy video games. Games like StarCraft improve decision-making speed and memory. 
  30. Socialize regularly. Oxytocin from human connection drives neurogenesis and resilience. 
  31. Learn new skills. Myelination (nerve insulation) increases IQ. Bonus: eat choline-rich foods to support this. 
  32. Go gluten-free. Even if you’re not celiac, gluten can inflame your brain. 
  33. Use C8 MCT oil. It generates ketones—your brain’s preferred fuel. (Try it in your Danger Coffee.) 
  34. Increase BDNF. Through fasting, exercise, sleep—and even legal psychedelics like ketamine (in a clinical setting). 
  35. Use neurofeedback. This advanced brain training shows your brain how to rewire itself in real time. (My best-in-the-world clinic.)
  36. Practice breathwork. Conscious breathing improves focus, calm, and cognitive control. 
  37. Stop believing your IQ is fixed. Neuroplasticity is real. You can upgrade your brain—at any age. 

Conclusion: Smarter Starts Now 

Your brain is changeable. That’s the real takeaway here. I didn’t raise my IQ by 20 points with luck—I did it by stacking smart habits and cutting out what held me back. 

You don’t need to do all 37 tips at once. Start with one. Build from there. The more you support your brain, the more it will support you—with focus, clarity, creativity, and resilience. 

Smarter isn’t something you’re born with. It’s something you build. Starting now. 

The Missing Link in Your Biohacking Stack: Unlocking Deeper Sleep with a Stacked Solution

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You meticulously biohack every aspect of your day – from your morning routine to your targeted supplements, exercise, and diet. You chase peak performance, cognitive clarity, and extended longevity. But what about the 8 hours you spend in bed? The truth is, the most powerful biohack isn’t a new supplement or a complex therapy; it’s the truly restorative sleep you might not be getting. And if you’re not optimizing for the foundational pillar of recovery, you might be leaving your ultimate potential on the nightstand.

Many brands offer individual solutions for sleep: a cooling pillow, a pressure-relieving mattress, or a blackout curtain. While each can offer a marginal improvement, true sleep optimization – what we call “sleep hacking” – comes from a synergistic stacking of scientifically validated elements. This isn’t just about comfort; it’s about creating an environment engineered to systematically eliminate the unseen saboteurs that hijack your ability to enter and maintain the crucial REM and deep sleep stages. This is where a new paradigm in sleep technology emerges, distinguishing between a mere mattress and a genuine sleep performance tool.

Beyond the Obvious: Unmasking the Unseen Sleep Saboteurs

Our modern world is a silent battlefield for sleep, riddled with subtle yet powerful disruptors that can undermine your recovery. These “stimulants” – often imperceptible – are actively preventing your body from reaching its deepest, most restorative sleep cycles.

Consider the pervasive influence of electromagnetic fields (EMFs). While often invisible, research suggests that prolonged exposure to certain frequencies can disrupt cellular function, interfere with melatonin production (a critical hormone for regulating sleep), and impact sleep architecture [1]. Many of us sleep surrounded by electronic devices, unknowingly bathing in a soup of electromagnetic radiation that can keep our nervous systems on high alert. Mitigating this exposure becomes a vital step in creating a truly restorative sleep environment.

Then there’s the critical role of thermal regulation. Our bodies naturally cool down as we prepare for sleep, and maintaining a lower core body temperature throughout the night is essential for reaching and sustaining deep sleep [2]. Traditional mattresses, especially those made with memory foam or synthetic materials, can trap heat, leading to restless nights, night sweats, and fragmented sleep cycles. This seemingly minor discomfort can significantly impede your body’s natural sleep processes, pulling you out of those vital deep and REM cycles.

And what about the insidious threat of mold? Often hidden within our homes, mold spores can trigger allergic reactions, inflammation, and respiratory issues, all of which directly interfere with sleep quality [3,4]. A sleep environment that doesn’t actively defend against mold could be a continuous source of irritation, preventing your body from fully relaxing and repairing itself.

Beyond these environmental factors, the subtle impacts of motion transfer and inconsistent support also contribute to fragmented sleep. Each micro-awakening, whether from a partner shifting or simply an uncomfortable pressure point, pulls you away from the profound cellular repair and cognitive consolidation that occurs during uninterrupted rest. These often-ignored factors are powerful sleep saboteurs, silently diminishing your restorative capacity.

The Science of Stacking: Essentia’s Patented Approach to Hacking Deeper Sleep

Imagine a sleep system engineered to proactively address these sleep disruptors, stacking multiple performance-enhancing features into a single, cohesive solution. This is the core principle behind Essentia’s patented technology: a science-backed method for creating the ultimate sleep environment by integrating multiple key elements that work in synergy.

Essentia’s approach is rooted in understanding the intricate dance of biological processes that govern sleep. Unlike other brands that might excel in one or two areas, Essentia focuses on a comprehensive stacking of benefits to create a truly restorative sanctuary. This unique synergy is what differentiates a mere mattress from a genuine sleep performance tool, allowing you to unlock deeper, more efficient sleep.

At the heart of this innovation is the commitment to a non-toxic, allergen-free composition. The materials used in Essentia mattresses are rigorously tested to ensure they are free from harmful chemicals, off-gassing, and common allergens, which can all contribute to respiratory irritation and disrupt sleep [5]. By eliminating these environmental stressors, the body can focus its energy on repair and regeneration.

Perhaps one of the most groundbreaking elements is Essentia’s ability to provide active cooling. Their Beyond Latex organic foam is designed to dissipate heat actively, maintaining an ideal sleep surface temperature throughout the night [6]. This is a significant departure from conventional foams that trap heat, ensuring your body can achieve and maintain the lower core temperature crucial for deep sleep without relying on external cooling devices.

Furthermore, Essentia addresses the pervasive issue of EMF protection. Their specialized foam formulations are engineered to reduce and repel electromagnetic fields, creating a cleaner, more harmonious sleeping environment [7]. This innovative feature aims to mitigate the unseen energetic burden on the body, allowing for more profound cellular rest and repair.

And crucially, Essentia offers advanced mold protection. Their patented foam formulation is designed to be inhospitable to mold growth, preventing the accumulation of spores that can trigger allergies and respiratory distress, ensuring a cleaner, healthier sleep environment for years to come [8].

Beyond these crucial environmental factors, Essentia’s patented organic foams also excel in providing optimized support and pressure relief. The unique density and elasticity of the material adapt precisely to your body’s contours, eliminating pressure points and promoting proper spinal alignment. This minimizes tossing and turning, leading to fewer micro-awakenings and a more continuous sleep cycle. The foam’s ability to absorb motion also ensures that partner movement won’t disrupt your sleep, a common complaint with traditional mattresses.

The result of this deliberate stacking of elements is a sleep experience that goes beyond comfort; it becomes a powerful bio-hack for enhancing recovery, boosting cognitive function, and extending longevity. A double-blind sleep study conducted on Essentia mattresses yielded remarkable results: participants spent 20% to 60% longer in their vital REM and deep sleep cycles [9]. This translates directly to more profound cellular repair, enhanced memory consolidation, improved mood, reduced pain, and significantly enhanced athletic performance. This scientific validation underscores the efficacy of their stacked approach.

The Dave Asprey Upgrade by Essentia: Your Longevity Sleep Solution

Dave Asprey Upgrade by Essentia

The pursuit of optimal performance and longevity necessitates an unwavering commitment to quality sleep. The Dave Asprey Upgrade by Essentia is not just a mattress; it’s a meticulously engineered sleep system designed to support and enhance your body’s natural restorative processes.

This upgrade embodies the very essence of biohacking sleep by addressing multiple critical factors simultaneously. It’s about creating an environment that actively eliminates the stimulants hindering your REM and deep sleep cycles, allowing your body and mind to fully recover and regenerate. By integrating active cooling, EMF protection, advanced mold protection, unparalleled pressure relief, and a completely allergen-free environment, Essentia offers a holistic solution for those serious about optimizing their sleep and, by extension, their overall well-being and longevity.

Imagine waking up consistently feeling genuinely refreshed, mentally sharp, and physically recovered. This isn’t just a dream; it’s the tangible benefit of a sleep system built on the science of stacking for ultimate performance.

Citations:

[1] Havas, M. (2019). When technologies harm: The health effects of electromagnetic radiation. Environmental Research, 173, 138-143. (Note: While some studies suggest a link, the exact mechanisms and extent of harm are still under debate in the scientific community. This citation reflects general scientific discussion on the topic.)

[2] Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14.

[3] Institute of Medicine (US) Committee on Damp Indoor Spaces and Health. (2004). Damp Indoor Spaces and Health. National Academies Press (US).

[4] Bush, R. K., & Portnoy, J. M. (2001). The role of environmental allergens in allergic rhinitis and asthma. Current Allergy and Asthma Reports, 1(4), 312-321.

[5] My Essentia. (n.d.). Essentia Organic Mattress: Eight Key Elements Performance Sleep. Retrieved from https://myessentia.com/pages/essentia-organic-mattress-eight-key-elements-performance-sleep

[6] My Essentia. (n.d.). Biohacking Your Sleep: Active Cooling, Sleep Deeper, Live Longer. Retrieved from https://myessentia.com/blogs/mattress-101/biohacking-your-sleep-active-cooling-sleep-deeper-live-longer

[7] My Essentia. (n.d.). Sleep Deeper, Live Longer: Biohacking Your Sleep Part 8 – EMF Protection Foam Science. Retrieved from https://myessentia.com/blogs/mattress-101/sleep-deeper-live-longer-biohacking-your-sleep-part-8

[8] My Essentia. (n.d.). Biohacking Your Sleep Part 11: Mold Protection. Retrieved from https://myessentia.com/blogs/mattress-101/biohacking-your-sleep-part-11-mold-protection

[9] My Essentia. (n.d.). The Results of Biohacking Your Sleep. Retrieved from https://myessentia.com/blogs/mattress-101/the-results-of-biohacking-your-sleep

The Shocking Truth About What’s Hiding In Your Coffee

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I used to drink regular coffee every single day—just like most people. I loved it. Still do. I even have a caffeine molecule tattooed on my arm. But around the age of 30, I started noticing something strange. After I drank coffee, I’d feel jittery, anxious, and crash later with sugar cravings or brain fog. At first, I thought it was the caffeine. It wasn’t. 

The problem wasn’t the coffee bean itself—or even caffeine. The real issue was what was hiding inside the coffee: mold toxins. 

Mold Toxins in Coffee Are a Real Threat 

Most people have never heard this, but mold contamination in coffee is a serious issue. These mold toxins, known as mycotoxins, develop during the growing, harvesting, and storage process of coffee beans. Once they’re in the bean, roasting doesn’t eliminate them. They’re invisible, tasteless, and can build up in your body over time, causing fatigue, anxiety, cravings, joint pain, brain fog, and even long-term chronic health issues. 

When I discovered this, it explained so much. Suddenly, the “crash” after coffee made sense—it was my mitochondria reacting to the mold toxins. Studies show that these toxins can damage DNA, accelerate aging, and impair mental performance. And here’s the kicker: many of the studies claiming coffee is harmful? Likely tested moldy coffee. 

Most Countries Regulate Mold Toxins—But Not the U.S. 

In Europe, Japan, and even China, there are government regulations limiting how much mold toxin is allowed in coffee. But in the United States? No limit. That means coffee beans that aren’t legal in other countries often get sent here, where we drink them every day—no questions asked. It’s no wonder so many people feel jittery, get headaches, or feel drained after their morning cup. 

Switching to decaf or even organic doesn’t solve the problem. In fact, decaf is often worse, since caffeine naturally helps the plant defend itself against mold and insects. Organic coffee avoids pesticides, but mold doesn’t care whether the bean is organic or not. It comes down to how the coffee is grown, harvested, stored, and most importantly—tested. 

How to Choose Coffee Without Mold Toxins 

If you want the benefits of coffee without the crash, you need to choose brands that actively test for mold. Just seeing “clean” or “organic” on the label isn’t enough. What you want to see is mold tested. That’s why I created Danger Coffee—coffee that’s not only free of mold toxins, but also rich in minerals your body craves. 

When you drink clean coffee, you get all the good stuff: more energy, better focus, improved fat metabolism, and even gut support thanks to the high polyphenol content. Coffee is actually the number one source of polyphenols in the U.S. diet. And when it’s mold-free, it becomes one of the best superfoods on the planet—better than kale in many ways. 

Mold Toxins Are Hiding in More Than Just Coffee 

Unfortunately, coffee isn’t the only place mold toxins show up. They can also be found in wheat, corn, peanuts, chocolate, wine, beer, and even dairy. These invisible toxins are a daily source of stress on your mitochondria—the part of your cells responsible for energy production. If you’re drinking moldy coffee on top of that, it’s no wonder you feel tired or wired all the time. 

I actually quit drinking coffee for five years before I realized it wasn’t the coffee—it was the mold. Once I made the switch to clean, lab-tested coffee, everything changed. I felt better, thought clearer, and didn’t crash after drinking it. 

Coffee Isn’t the Problem—Mold Is 

There’s no need to give up coffee. In fact, study after study shows coffee helps with fat loss, brain function, longevity, and reducing the risk of disease. But only if it’s clean. The truth is, most of us have been drinking contaminated coffee for years without knowing it. 

So next time you brew a cup, make sure it’s clean. Choose a mold-tested brand like Danger Coffee or another one that publicly shares their testing process. You’ll feel the difference—and your body will thank you for it. 

Clean coffee isn’t just about better energy. It’s about better aging, better focus, and feeling good in your own skin. Keep drinking it. Just make sure it’s the right kind. 

I Fought Inflammation at the Source 

Brain fog is often just low-level inflammation in disguise. Once I cleaned up my diet, added omega-3s, paid attention to gut health, and moved my body daily—even just 20 minutes of walking—I felt more alive. Hydration played a huge role too, but not just plain water. I added electrolytes, especially sodium, to help my cells absorb what they needed. 

Stress management also helped lower inflammation. Letting go of daily frustration and doing the inner work to stay calm wasn’t just good for my mind—it was medicine for my brain. 

I’ve learned that brain fog is not something you have to accept, no matter your age. These six shifts changed my life, and they can change yours. You don’t need to live with low energy, forgetfulness, or mental fatigue. When your brain works the way it’s supposed to, everything in life gets easier. You show up better, think faster, and feel like yourself again. 

How I Beat Brain Fog In My 50s (6 Simple Habits)

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I haven’t had real brain fog in over a decade—but it wasn’t always like that. When I was 22, I could barely focus for more than a few minutes. I had chronic fatigue syndrome and my brain felt like it was wrapped in cotton. I was building my career and doing everything I could to perform, but I just couldn’t think clearly. I knew something was off, and I was determined to fix it. 

Stress Was Wrecking My Brain 

One of the biggest discoveries I made was that brain fog often starts with chronic physiological stress—not just psychological stress. My body was lacking key nutrients: minerals, animal fats, and clean protein. Without them, it couldn’t adapt to stress properly. I lived in fight-or-flight mode and mistook that constant low-level burnout for mental toughness. But over time, it destroyed my clarity. 

To fix it, I started focusing on stress recovery. I used meditation with binaural beats, grounded outside with bare feet, took cold plunges, and did breathwork. These activities helped reset my nervous system and train my body to handle short bursts of stress followed by rapid recovery. That’s when things started to shift. 

I Started Taking Sleep Seriously 

In my 20s, I treated sleep like a luxury I couldn’t afford. I was chasing success, staying up late, and thinking I could get by on willpower. But the truth is, your brain detoxes itself while you sleep. That detox—through the glymphatic system—only happens if you get enough deep sleep. Poor sleep leads to toxic buildup in the brain, which equals serious fog. 

Now I prioritize sleep like my life depends on it. I use blackout curtains, keep my room cool, take magnesium, and wear sleep trackers. I learned to get better sleep in less time, and the impact on my mental clarity was massive. 

I Protected My Cognitive Bandwidth 

Decision fatigue is real. Back then, I was trying to do everything and think through every detail, which drained my brain before noon. Your brain isn’t a computer. It has limits—and even with biohacking, you can only push so far before your performance crashes. 

I started batching similar tasks, simplifying decisions (like what to eat), and taking strategic breaks. I also used nootropics like caffeine and modafinil to help me stay clear without overstimulation. These tools gave me space to think again. 

I Fixed My Screen Habits 

One thing most people miss is what I call digital eye pollution. Your eyes are an extension of your brain. Staring at bright screens, especially with toxic blue light, exhausts both. I adjusted my screen setup, blocked bad blue light, and started following the 20-20-20 rule—every 20 minutes, look 20 feet away for 20 seconds. That small change made a big difference in my focus. 

I Balanced My Hormones 

By my mid-20s, my hormones were a mess. Low thyroid, low testosterone—it explained why I felt off. When I started working with a functional medicine doctor and testing through Axo Health, I was able to pinpoint exactly what was going wrong. With the right supplements and lifestyle changes—including bioidentical hormone therapy—I became sharper, leaner, and more energized than I had been in years. 

Hormones impact everything, from your focus to your motivation. I learned to monitor and manage them like any other key metric. 

I Fought Inflammation at the Source 

Brain fog is often just low-level inflammation in disguise. Once I cleaned up my diet, added omega-3s, paid attention to gut health, and moved my body daily—even just 20 minutes of walking—I felt more alive. Hydration played a huge role too, but not just plain water. I added electrolytes, especially sodium, to help my cells absorb what they needed. 

Stress management also helped lower inflammation. Letting go of daily frustration and doing the inner work to stay calm wasn’t just good for my mind—it was medicine for my brain. 

I’ve learned that brain fog is not something you have to accept, no matter your age. These six shifts changed my life, and they can change yours. You don’t need to live with low energy, forgetfulness, or mental fatigue. When your brain works the way it’s supposed to, everything in life gets easier. You show up better, think faster, and feel like yourself again. 

How I Workout Only 20 Minutes A Week

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Most people think you need hours in the gym to stay lean and strong. But I’ve discovered something different—something that works better. I stay fit with just 20 minutes a week, and I maintain under 10% body fat without doing traditional cardio, without spending hours lifting, and without extreme dieting. 

My secret? Smarter stress and smarter recovery. 

My Wake-Up Call on Overtraining 

When I was 23, I weighed nearly 300 pounds. I followed the fitness advice I was told to trust: I hit the gym six days a week, 90 minutes a day—half weights, half cardio. I stayed committed even when I was sick or exhausted. After 18 months and 700 hours of workouts, I still had a 46-inch waist. 

I was also hungry all the time on a semi-vegetarian, low-calorie diet that was supposed to help. It didn’t. 

Worse, at 26, my testosterone levels were lower than my mom’s. I had trashed my hormones, metabolism, and recovery—all from too much training and not enough nutrients. 

Why Less Is So Much More 

Your body doesn’t need more exercise—it needs the right signal. Short, high-intensity bursts of movement tell your body to adapt and grow. When paired with proper recovery, minerals, fat, and protein, that’s when real results happen. 

I focus on what’s called the minimum effective dose of exercise. It’s about intensity, not duration. 

There’s research to back this up. A study from the University of Pittsburgh found that short, intense workouts increased mitochondrial function by more than 50% in just 12 weeks. That’s like flipping the biological clock back by decades. 

My 20-Minute-a-Week Workout Routine 

I break my workouts into three or four short sessions each week. Each one focuses on all-out effort followed by full recovery. Here’s what I use: 

  • AI-Powered Tech at Upgrade Labs – Customizes intensity and recovery for maximum impact 
  • 5-Minute High-Intensity Cardio – Six times more effective than steady-state cardio 
  • Blood Flow Restriction Bands – Increases muscle gains without stressing the body 
  • Digital Resistance Machines – Create force without risking joint damage 

You don’t need all of this tech to get started. You can sprint in your backyard—just make sure you let your heart rate return to normal between sprints. 

10 Things I’ve Learned About Training 

  1. More exercise ? better results 
  2. Overtraining destroys hormones like testosterone 
  3. Short, intense workouts build better mitochondria 
  4. Cardio should be efficient, not endless 
  5. Lifting smarter beats lifting longer 
  6. AI and tech save time and improve recovery 
  7. Recovery is non-negotiable 
  8. Sleep, protein, and minerals matter as much as workouts 
  9. Always track how you feel—not just performance 
  10. You don’t need hours to be strong and lean 

It’s Time to Rethink Fitness 

This isn’t about shortcuts—it’s about working with your biology, not against it. You can grind for hours, or you can train smarter and recover better. 

I’m stronger now than I’ve ever been. My labs show I’m biologically in my 30s, even though I’m over 50. I sleep better, recover faster, and have more clarity. The same can be true for you. 

If you want to see how this works in the real world, check out Upgrade Labs. We’re building the future of fitness—and it’s way more efficient than anything you’ve tried. 

Start hacking your way to better than standard performance and results.

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