Thread by @mchale_in_flow

Everyone over 40 blames aging for their poor focus and brain fog.

Turns out it's not age...

It's years of poor choices and neglect catching up.

The good news? It can be fixed...

Here are 8 simple ways to rescue your brain and think like you're 25 again: 🧵

First, why does your brain feel so sluggish?

I know how frustrating it is. But trust me, your brain is not broken.

It's just running on bad fuel and poor maintenance.

Your brain needs specific inputs to function at peak performance.

Here's how to fix it:

1) Exercise + Mental Challenges

This is the gold standard for brain enhancement.

The SYNERGIC trial proved it works:

• 44% of participants saw major cognitive improvements
• Effect was 2x stronger than exercise alone

Tennis and martial arts beat treadmill running every time.

2) Sleep Optimization

Sleep is when your brain takes out the trash.

Poor sleep = toxic protein buildup = brain fog

The protocol:

• 7.5-8.5 hours nightly
• Same bedtime every day
• Cold, dark room
• No screens 1 hour before bed

3) Movement Micro-Breaks

Every 30 minutes, take a 5-minute movement break.

This keeps blood flowing to your brain and slows down cognitive decline.

4) Light Therapy

Your brain has a master clock that controls mental sharpness.

Morning light resets this clock:

• Get outside within 2 hours of waking
• 30 minutes of bright light
• No sunglasses

This eliminates afternoon crashes.

5) Strategic Napping

NASA research with pilots found 26-minute naps improved performance by 34% and alertness by 54%.

The protocol:

• Nap 10-30 minutes maximum (longer causes grogginess)
• Best timing: 1-3pm
• Expect brief grogginess initially, then sustained improvement

6) Meditation

Just 10 minutes daily rewires your attention networks.

It literally shrinks the area of the prefrontal cortex responsible for mind-wandering.

Start with:

• Breath-focused meditation
• 10 minutes every morning
• Use a simple app if needed

Results become self-evident (and fun) after 8 weeks.

7) Combine Everything

Here's the breakthrough:

Combining multiple habits produces 60% better results than single interventions.

They all boost BDNF, your brain's growth hormone.

Exercise triggers it. Sleep optimizes it. Meditation enhances it.

Design a system that works for you!

8) Strategic Supplementation

Our research showed that certain compounds have shown positive effects on focus & brain health (pictures below):

• Lion's Mane
• Ashwagandha
• Rhodiola Rosea
• Bacopa Monnieri
• Vitamin B6 and B9

Supplementing these changed my life completely.

If you're curious about what I personally use to supplement all of those:

I take FlowVeda daily. It's a an all natural, ayurvedic formula for sharp focus, better brain health, and a calmer mind (3rd party tested).

You can try it out risk-free here: flowveda.com/products/flowv…

The bottom line:

You're not "getting old."
You're not losing your edge.

Your brain just needs the right inputs to thrive again.

I've seen this work for hundreds of people.

You can get your mental sharpness back.

I won't lie, this isn't easy at first.

I failed multiple times trying to do everything at once.

But if you start small. Stay consistent. It'll work out.

Your future self will thank you.

I followed these protocols for 2 years after my accident.

I went from brain fog and depression to the sharpest I've ever been.

The transformation wasn't overnight. But it was real.

If it worked for a broken ex-banker, it'll work for you.

What are your thoughts on this? Anything you would add?

Let me know below.

& If you enjoyed this thread...

Follow me @mchale_in_flow for more health-related content like this.

Repost the first tweet to help more people see it.

https://twitter.com/1934257517892100096/status/1948367754345783793