I Repaired my Brain Health in 30 Days, Here’s Exactly What I Did (no more brain fog)

DeLauer described the 2019 paper on network stability, where ketone elevation from MCT oil helped the brain operate with less static. He linked this to the idea that a calm, quiet brain is a fast brain, analogous to 'slow is smooth, smooth is fast.' This is not dependent on being in a ketogenic state; it’s a direct effect of circulating ketones. The result is improved executive function and an overall sense of mental clarity. He placed this at the top of his 30-day plan because of how foundational brain network function is to everything else.

DeLauer learned this from 18D (Special Forces) medics who incorporate heat therapy into TBI protocols. He stressed that it’s not just for injury—regular heat exposure helps the brain feel 'smoother' and more capable. A hot bath is a cost-effective alternative to a sauna, provided it is hot enough to create the necessary intracranial pressure. The method also boosts cerebral blood flow, adding another layer of benefit. He placed this as a top intervention because clearing brain waste is a prerequisite for any other cognitive enhancement to take hold.

DeLauer detailed a Heliyon study where participants were given chocolate and tested twice. Only the high‑polyphenol group maintained accuracy, demonstrating a neuroprotective anti‑fatigue effect. He explained that when you use your brain, you generate oxidative stress; polyphenols buffer that. This is separate from the immediate stimulant effect of chocolate—it's about sustained performance. He also cited a Nutrients study showing dark chocolate repaired gut barrier in athletes with damaged guts, thereby supporting the gut‑brain axis. Thus, dark chocolate works on two fronts: directly on brain cells and indirectly via gut health.

DeLauer stated creatine would be his choice for immediate or sustained brain improvement, citing a study where creatine eliminated the typical cognitive crash after a bad night’s sleep. He explained that poor sleep starves the brain of ATP, and creatine fills that gap. For long‑term use, he recommended 10g to support brain mitochondria. To improve absorption and reduce water retention, he advocates sipping the dose across hours rather than taking it all at once. He also mentioned that the effect is not limited to athletes—it applies to anyone with mental fatigue.

DeLauer clarified that while the body’s cells can become fat‑adapted and switch between fuel sources, the brain does not work the same way—it normally relies on glucose. A low‑carb period therefore trains the brain to use ketones. He referenced Dr. Chris Palmer’s brain energy theory, which proposes that many mental disorders stem from dysfunctional energy metabolism in the brain. By giving the brain ketones, you can revive neurons that couldn’t process glucose. He called this a 'boundary‑pushing' approach and something he personally does for 30 days.

DeLauer differentiated this from aerobic or muscular training by focusing on the nervous system itself. He shared that a trainer (Paulie) had him do flutter kicks with a resistance band and all‑out sprints on an Echo bike, followed by static holds. Despite feeling 'fried,' his mental clarity was notably enhanced. He emphasized that the goal is not to become obsessive but to occasionally push the nervous system’s limits, which is rarely done in standard workouts. Pairing this with nutritional protocols like creatine and ketones magnifies the effect.

DeLauer highlighted that saturated fats, once demonised, are now recognised for their brain‑supportive roles, particularly C15. Hard aged cheeses are a concentrated source. He noted that while C15 supplements exist, he prefers food sources. He specifically mentioned Parmesan and Pecorino Romano as good choices, and suggested goat or sheep cheese for those wanting to 'push it.' This ties into the broader idea that the brain needs structural fats, not just energy substrates.

Referencing Dr. Tommy Wood, DeLauer explained that resistance training literally grows the brain. While aerobic exercise is commonly promoted for brain health, the data shows resistance training has a stronger effect on BDNF and neuroplasticity. He saw this as distinct from the high‑intensity nervous system drills—this is about lifting heavy things to promote structural brain change. He recommended 2‑3 days a week as part of a holistic brain health plan.

DeLauer reframed the gut‑brain connection as an inflammatory cascade rather than the serotonin story. He explained that leaky gut leads to LPS leakage, which triggers immune activation and systemic inflammation, finally reaching the brain. He recommended this 30‑day protocol of glutamine, collagen/bone broth, and dark chocolate, citing a Nutrients study where dark chocolate alone repaired gut barrier integrity in athletes with damaged guts. He believes that for many people, fixing the gut will directly improve brain clarity.

DeLauer explained that CO2 builds up when we get stressed, and our inability to tolerate it leads to anxiety and poor decisions. The walking exhale hold is a low‑barrier way to improve that tolerance. He emphasised that this is not about increasing lung volume; it’s purely about brain chemistry. By pushing the hold a little longer each time, the brain adapts and becomes less reactive. He framed this as a simple daily practice that requires no equipment, making it accessible to everyone.

DeLauer described a 2019 study looking at network stability, which is the brain's ability to avoid static and noise. A 'quiet brain or a calm brain is a fast brain,' he said, echoing the principle slow is smooth, smooth is fast. The study demonstrated that MCT oil could improve this stability by raising ketone levels, even in people who were not following a ketogenic diet. This challenges the notion that you must drastically change your diet to benefit from ketones. The result is a brain that computes more efficiently, with better executive function.

DeLauer explained that the glymphatic system sends cerebrospinal fluid around the brain to clear metabolic byproducts, a literal 'brain washing.' He learned from 18D (Special Forces medics) that immersing up to your neck in a hot bath or sitting in a sufficiently hot sauna increases intracranial pressure. This pressure physically improves the flow of cerebrospinal fluid both during and after the heat exposure, making the brain's cleaning process more effective. Although it’s a cornerstone of many TBI recovery protocols, he stressed it applies to anyone wanting to feel mentally smoother. He recommended a hot bath as a more affordable alternative to an infrared sauna, as long as the temperature is high enough.

DeLauer described a study published in Heliyon that gave subjects either high‑polyphenol or low‑polyphenol dark chocolate before two cognitive tests—one at 15–30 minutes and another at 45–55 minutes. While both groups performed well initially, the low‑polyphenol group’s accuracy declined by the second test, whereas the high‑polyphenol group maintained speed and accuracy. He explained that brain work creates oxidative stress and metabolic exhaust; the polyphenols act as a neuroprotectant that allows the brain to keep functioning without decay. This effect goes beyond general antioxidant theory by showing a direct preservation of cognitive output over time. He also noted a separate Nutrients study where 30 days of dark chocolate restored gut barrier integrity in athletes, linking brain and gut health.

DeLauer stated that if he wanted to improve brain function overnight or within hours, creatine would be his go‑to. He referenced a study showing that sleep‑deprived individuals who took creatine in the morning largely avoided the cognitive pitfalls they’d otherwise suffer. He explained that one of the casualties of poor sleep is brain energetics—the ability to produce and recycle ATP. Creatine acts as a phosphate donor to quickly re‑energize the brain. While the acute effect is compelling, he also noted that longer‑term high‑dose creatine supports mitochondrial function. To minimise water retention and improve absorption, he advocated sipping the daily dose slowly throughout the day.

DeLauer argued that we regularly train muscles and the cardiovascular system but neglect the brain as the command centre of movement. He described sessions with a trainer (Paulie) that forced rapid neural firing: flutter kicks against a band, 15‑second max‑effort Echo bike bursts, and static holds. The nervous system would be fried, but the mental clarity afterwards was profound. He stressed that this isn't about becoming obsessive but about periodically pushing the brain via movement speed and explosive output. This approach pairs with nutritional ketosis and other strategies for a combined effect.

DeLauer coined the term 'gut brain inflammatory cascade' to reframe the relationship. He explained that when intestinal permeability is high, lipopolysaccharides (LPS) from gut bacteria seep into the blood. These LPS are precisely the agents used in laboratory research to induce inflammation. The body responds with an immune attack, producing systemic inflammation, which then provokes neuroinflammation. In this model, brain fog is not about neurotransmitter supply but about the brain being under inflammatory siege. Therefore, fixing the gut barrier becomes a direct lever for lowering neuroinflammation and improving cognition. He specifically recommended 5 grams of glutamine daily for 30 days along with collagen, bone broth, and dark chocolate to repair the lining.