How to stay sharp with ADHD (no meds required), a sleep reset for overthinkers, and the nutrient 29% of your coworkers are low on

This week’s highlights

• ADHD brain? Here’s what actually works

• The sleep stack for a “racing mind”

• 29% of adults are deficient in this nutrient

• A quick recap from last week

Good Sunday amigos,

Focus is your currency.

But if you’ve got ADHD (diagnosed or not), your brain can feel like a browser with 23 tabs open—while one is playing music and you can’t figure out which one.

Three years ago, I was prescribed ADHD medication.

Within weeks, I had tunnel vision—and anxiety levels through the roof.

It felt like I could either be focused or calm, but never both.

That’s when I knew I needed a different strategy.

What started as a personal experiment has now become a cornerstone protocol I share with clients.

And today, I’m giving you the full stack.

Before we dive in—if you know someone who values sharper thinking, smarter health, and a competitive edge, share this email now.

ADHD brain? Here’s what works

When I was first diagnosed with ADHD, my doctor handed me a prescription.

Sure, it worked—until it didn’t. I felt more anxious than productive.

So I went back to first principles: what does my biology need, not just my symptoms?

✔ Omega-3s (EPA/DHA) → Brain cell communication, reduced impulsivity
✔ Vitamin D3 → Dopamine regulation, focus, mood balance
✔ Magnesium Glycinate → Calms the nervous system, better sleep
✔ B Complex (Bioactive forms) → Essential for neurotransmitter synthesis
✔ L-Theanine + Caffeine Combo → Smooth energy without jitters
✔ Brahmi + Ginkgo → Cognitive clarity + memory support
✔ Zinc + Iron (Test first!) → Deficiency = lower dopamine & focus

The sleep stack for a “racing mind”

You can take every nootropic on the market… but if you’re sleep-deprived, you’re driving with flat tires.

Here’s how to reset your natural sleep rhythm — without melatonin gummies and TikTok hacks:

P.S. Want to optimize your health this Ramadan?

29% of us are deficient in this nutrient

Vitamin D is like a hormone for your entire immune, brain, and cardiovascular system.

D deficiency is now linked to:

• Breast & prostate cancer

• Cardiovascular disease

• ADHD (yes, again)

• Gut dysfunction

• Alzheimer’s

• Depression

• Dementia

• Diabetes

→ Target: 50–80 ng/mL serum D levels
→ Supplement: 4000–5000 IU/day D3 (with healthy fats for absorption)

A quick recap from last week

Just 20 minutes of aerobic movement triggers measurable increases in executive function and mood scores.

• 15–30 minute walk post-lunch.

• Resistance training 2–3x/week.

• Use movement as a midday reset

Your next move

→ Protect your circadian rhythm.
→ Feed your ADHD brain.
→ Fix your D deficiency.

Your performance doesn’t rise from your willpower — it rises from your biology.

Hasta la vista amigos!

If someone forwarded this to you, click below.