are you thinking slower than you used to? it’s not just aging

Hello amigos,

I won’t lie—some weeks are just insane. My to-do list starts looking like a grocery list when I pop into Mall of The Emirates to go to Carrefour—I spend at least 30 minutes a day cross-checking items like an old man.

I used to think brain fog, forgetfulness, and mental fatigue were just part of getting older. Stress, sleep deprivation, or “just one of those days,” right?

Then I came across citicoline—a game-changer for cognitive health.

At the end of this email, I’ll share how to get more citicoline and how your diet could be triggering migraines.

FYI, I’ve tried dozens of apps, and this is the one I use for my to-do list: Microsoft To-Do.

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

Before we dive in—if you're over reading and ready to do, grab one of the two available slots for a Book an Intro Call (FREE)↗ .
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Step 1: Beat Brain Fog with Citicoline

Research shows most people don’t get enough choline, which is critical for brain function.

✔ Try this: Take 500mg of citicoline daily (look for high-quality nootropic supplements).
✔ Eat smarter: Load up on eggs, fish, and organ meats—some of the richest sources of choline.

Why it matters: Your brain needs choline to produce acetylcholine (the neurotransmitter for learning, memory, and focus).

Feeling foggy? You’re probably running low.

Step 2: Are You Treating Migraines Wrong?

For years, migraine treatment has focused on meds, stress management, and better sleep.

But a new systematic review of 8 randomized trials suggests diet plays a massive role.

• DASH Diet → Reduces migraine frequency & severity

• Low-Calorie Keto → May help by improving metabolic flexibility

• Low-Fat/Vegan → Potential gut-brain benefits, but watch for nutrient deficiencies

What’s Really Happening?

🔬 Migraines as a Metabolic Issue

• Poor brain energy metabolism could trigger migraines.

• Keto helps because ketones fuel brain cells better than glucose.

🩸 Inflammation & Vascular Health

• The DASH diet improves vascular function—migraines are partly a neurovascular issue.

• Lower inflammation = less headache intensity.

🦠 The Gut-Brain Connection

• Low-fat diets may improve gut health, but lack of omega-3s could be problematic.

Bottom line?

Your diet might be making migraines worse.

The Science: Brain Health

Neglecting cognitive health isn’t just about forgetfulness—it’s about long-term risk.

✔ Cognitive Decline: Brain fog could be an early sign of neuroinflammation.
✔ Heart Disease: Poor metabolic health = increased risk of migraines & cognitive issues.
✔ Metabolic Dysfunction: Blood sugar swings can trigger both migraines and mental fatigue.
✔ Sleep Disruption: Poor sleep = increased migraine frequency & worsened brain function.

How To Power Up Your Brain

✔ Support neurotransmitters: Get citicoline or eat more eggs, fish, and organ meats.
✔ Combat neuroinflammation: Load up on DHA, polyphenols, and magnesium for better nerve function and blood flow.
✔ Optimize deep sleep: Poor sleep = increased beta-amyloid buildup (linked to Alzheimer’s).

👉 Train metabolic flexibility: Try zone 2 cardio + occasional low-carb windows to teach your brain to use ketones efficiently.

HOW TO MAKE YOUR METABOLISM “FLEXIBLE”
BY IMPROVING YOUR BODY COMPOSITION↗

TL;DR

🧠 3 Ways to Improve Brain Health

✔ Eat a choline-rich diet
✔ Supplement with citicoline
✔ Reduce inflammation & metabolic dysfunction

❌ 3 Things That Make Brain Fog & Migraines Worse

- Processed, inflammatory foods
- Blood sugar spikes (excess sugar, refined carbs)
- Chronic stress & poor sleep

Focus on fueling your brain properly—and your focus, memory, and energy will follow.

That’s it for today amigos,

Hasta la vista!

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

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