Resources

Immediate High-Impact Actions

This is where I started — the actions that create immediate impact.
Before diving into labs, protocols, and personalization, there are foundational moves that shift your trajectory quickly.
These are not subtle. They matter — and they work.

STOP

smoking
excess alcohol
sedentary lifestyle
Processed foods
Sodas and juices

START

Move daily
Get outside daily
Prioritize sleep
Eat real food
Intermittent Fasting

CONSIDER

Low-dose lithium
NMN or NAD
Vitamin D3/K2
DHA /EPA
Creatine

Brain Energy

Small shifts in metabolism and fuel availability directly impact cognitive resilience.

Inflammation

Reducing inflammatory load lowers the risk across cardiovascular and neurological systems.

Sleep

Deep sleep drives repair, detoxification, and memory consolidation.

Momentum

Early wins create clarity and make long-term consistency easier.

How to implement – what’s next

A simple workflow for staying consistent

Pick a baseline

Start with the labs and a short supplement list you can sustain. Consistency beats intensity.

Track changes, not perfection

Use the calculators to sanity-check ratios and units, then log trends over months—not days.

Keep notes for your clinician

Bring concise summaries: what changed, what you noticed, and what you want to test next.

Good to know

Frequently asked questions

This site is designed to be transparent and useful—without pretending to replace professional care.

Want the full framework?

See how these resources fit into my day-to-day prevention protocol, tracking cadence, and decision notes.

View the Action Plan