How men over 40 can eliminate brain fog and stay focused—even with ADHD

What you'll learn today

• The anti brain fog protocol

• Adhd & Alzheimer’s: The genetic connection

• The hidden cancer risk for young professionals

Happy Thursday amigos,

This week, I’m keeping it sharper than ever. I only had 90 minutes to write this newsletter this morning, so I want to make sure it delivers.

Funny story, I was diagnosed with ADHD 3 years ago and put on medication, I quickly realized it clashed with my anxiety meds.

I felt more anxious than ever—scattered and overwhelmed. It came down to a simple decision: either hyper-focus and increase your anxiety, or manage your anxiety and naturally explore how to fix your focus.

I chose the latter.

Today, I want to share some of the key nutrients I’ve relied on to help manage my ADHD while also addressing something that hits close to home—Alzheimer’s, which runs in my family.

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

The next High-Performance Coaching cohort opens after Ramadan—only 10 spots available

The anti brain fog protocol

Most executives look to tech stacks and routines for performance upgrades.

But your gut might be the most powerful driver of mental clarity.

Poor gut health = brain fog

Here’s why:

→ Your gut microbes produce serotonin and dopamine
→ Vagus nerve signaling impacts your stress response
→ Inflammation in the gut impairs decision-making

The solution isn’t complicated: use my anti brain fog protocol

→ 1. Feed the microbiome

• Fiber-rich foods: lentils, oats, leafy greens

• Prebiotics: garlic, leeks, onions, asparagus

• Fermented foods: kefir, sauerkraut, kimchi

→ 2. Reduce friction in the nervous system

• Daily breath work or mindfulness

• Short, structured stress resets (5–10 min/day)

→ 3. Protect circadian rhythm

• Early morning sunlight exposure

• Digital wind-down 90 minutes before sleep

• 7.5+ hours of high-quality sleep

→ 4. Reinforce recovery capacity

• Limit ultra-processed foods

• Optimize digestion: stop eating 2–3 hours before bed

• Train your vagus nerve: cold exposure, slow exhales, humming

ADHD & Alzheimer’s: The genetic connection

New research shows a strong association between genetic liability for ADHD and Alzheimer’s pathophysiology—even in those never diagnosed.

Key insights:

→ The impact is magnified when combined with amyloid accumulation
→ Higher adhd polygenic scores correlate with memory decline
→ Early indicators emerge silently, long before symptoms

Protect your brain like you protect your assets.

The next High-Performance Coaching cohort opens after Ramadan—only 10 spots available

The hidden cancer risk for young professionals

By 2030, colorectal cancer is expected to become the leading cause of cancer-related death in young adults (20–49).

One of the most overlooked drivers? Vitamin D deficiency.

→ Deficiency raises risk by 31%
→ Most can’t reach it through diet or sun alone
→ Optimal vitamin d levels: 50 ng/ml—not just “sufficient,” but protective

If you’re spending more time indoors and less time in sunlight, these are 10 simple ways to 10x your Vitamin D.

Closing thought

You don’t need more to perform better.
You need the few things that actually move the needle.

→ Test your vitamin d
→ Protect your brain
→ Feed your gut

Hasta la vista amigos.

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