In 30 Days You'll Have ZERO Brain Fog and MORE Brain Cells (works immediately)

DeLauer explains that many people take 5 g of creatine thinking it benefits the brain, but the brain is essentially last in line. The muscle and liver saturate first, leaving what he calls 'sloppy seconds' for the brain. He points out that creatine does not easily cross the blood-brain barrier—it is restricted. So to get a meaningful amount into the CNS, you either take huge doses (which he dislikes due to water retention) or you enhance transport. The key is sodium. He references a previous study showing a 47% increase in brain creatine uptake when sodium, magnesium, and calcium are optimized. He therefore recommends adding 500 mg of sodium alongside the creatine, and ensuring that magnesium and calcium are adequate. He says this is a temporary protocol for a 30-day sprint.

DeLauer positions GAA as the missing link for brain creatine. He acknowledges that creatine is 'arguably becoming more of a brain supplement than anything else,' but its poor BBB penetration is a major limitation. GAA solves this because it is the direct precursor and can boost brain levels without massive creatine doses. He cites the 2024 study in detail, emphasizing that the prefrontal cortex—critical for executive function—saw increased oxygen delivery. This protocol is a 'stack' with creatine, making it a synergistic approach. He believes this combination is a legitimate cognitive enhancer, not a marginal effect.

DeLauer describes anthocyanins as 'antioxidants with a homing device,' meaning they specifically target brain tissue. He prefers whole blueberries over extracts because the food matrix provides co-factors for absorption. He isn't against supplements, but believes the whole food is superior. The recommendation fits into the morning stack after coffee and HIIT, pairing with protein for a complete post-workout meal. He emphasizes that 1 cup is a modest amount of carbohydrates, making it suitable even for those monitoring intake.

DeLauer acknowledges that daily 16–18 hour fasts are fine, but the real brain benefits come after 24 hours when ketones and autophagy are maximized. He calls it a 'monk fast' and says doing it infrequently is a 'sweet spot.' He promises metabolic benefit, brain benefit, ketone benefit, brain energetics benefit, and other cellular benefits. He frames this as something he has personally done and would do if optimizing for brain performance. He doesn't get into the breaking procedure here, referring viewers to his other content.

DeLauer explains that a 'calm brain is a fast brain' and that network stability is the neurological basis for those best days when you feel clear and unreactive. MCT oil, especially C8, fuels the brain with ketones even if you're not in ketosis, and it stabilizes communication between brain regions. He suggests taking it in coffee as part of the morning fasted state, post-awakening and before HIIT. This is a daily practice throughout the 30-day period.

DeLauer argues that the modern focus on calories has drawn attention away from nutrient density. He says the brain 'just can't handle these nutrient gaps all the time' and that it might even be better to fast completely than to eat a nutrient-poor diet. He recommends taking the multivitamin in the evening as part of the wind-down routine, alongside sauna if possible. He asserts that stable nutrition is a foundational layer for any brain optimization protocol.

DeLauer introduces binaural beats as a practical tool because many people ignore meditation advice. He says it's a way to 'gify' (gamify) the process. He suggests doing it after lunch, just sitting with headphones on and letting the beats recalibrate the brain. He emphasizes that the different hertz ranges correspond to genuine brain functions: alpha for focus, theta for memory and calm. He says you'll feel different afterward—a state shift. This is part of the daily schedule, bridging the post-lunch dip and setting up the afternoon.

DeLauer draws a parallel to the lymphatic system, which requires movement, but the glymphatic system relies on pressure gradients. He says sauna heat creates that extra pressure, helping CSF 'go up and flush metabolites.' He explicitly ties this to improving sleep quality and brain clarity. Doing it three times per week and then sleeping soon after maximizes the effect. He acknowledges that infrared saunas are good, but traditional high-heat saunas or hot baths are superior for this specific mechanism.

DeLauer anticipates skepticism ('Have I lost my mind? Am I reaching?') and defends red light by comparing it to the known penetration of EMF radiation. He says that if EMF can get through the skull and cause harm, then therapeutic red light can also get through and cause benefit. He touches on quantum energetics, saying electrons can tunnel, and that light is energy for cells. He emphasizes that our cells emit biophotons, so we are light-sensitive organisms. He recommends just 5–10 minutes directly on the head, no need for long sessions. This is not explicitly placed in the daily schedule but is a key component of the 30-day plan.

DeLauer explains that if you always do easy things, you keep pushing the dopamine boundary higher, needing more and more stimulation. By doing the hard thing—sprinting to the point of discomfort—you temporarily push through pain and then return to baseline, which effectively resets your sensitivity so that everyday activities become satisfying again. He says you'll notice you use your phone less, feel less overstimulated, and are less reactive. He places this HIIT session after the morning coffee and MCT oil, still fasted, to trigger BDNF and dopamine benefit, followed by the blueberry meal.

DeLauer was so impressed by the emerging research that he filmed multiple videos on GAA. The study used a crossover design and measured blood oxygen saturation with magnetic resonance, showing that when GAA was combined with creatine, oxygen delivery to the prefrontal cortex significantly increased. Even without added creatine, GAA alone raised brain creatine levels in human trials: 12% increase in white matter, 9% in gray matter, 17% in the cerebellum. He argues this is not marginal but a legitimate neuro-enhancement strategy, because the brain accounts for over 20% of the body's energy demand and creatine is fundamental to ATP recycling. His personal practice now includes 2–3 g of GAA alongside creatine in the morning.

DeLauer explains that the brain is not prioritized in creatine distribution—muscle and liver saturate first. The transporter responsible for moving creatine across the blood-brain barrier is sodium-chloride-dependent (SLC6A8). Without adequate sodium, creatine cannot effectively enter the brain. He cites a previous study (referenced in another video) where brain creatine uptake increased by 47% when sodium was sufficient and intracellular magnesium/calcium were present. The practical takeaway: take 500 mg of sodium within a 15–20 minute window of your creatine dose. This stacks with GAA for maximum effect.

DeLauer admits that recommendations like meditation often 'go in one ear and out the other,' so he frames binaural beats as a way to 'almost game-ify meditating.' He advises 15–30 minutes in the middle of the day, using 8–12 Hz for focus and 4–7 Hz (theta) for calm and memory consolidation. He emphasizes that the brain will entrain to the difference between the two tones, recalibrating to a desired frequency. He distinguishes this from Schumann resonance, focusing purely on established brain wave science: alpha, theta, delta. He suggests using Spotify or YouTube to find tracks with the appropriate hertz range.