The physiology behind intermittent fasting is real — but most of the brain benefits come from rodent studies, not human trials. A researcher’s honest look at what the evidence supports, what it doesn’t, and who should be cautious.
The gut and brain do talk, but the dramatic findings are in mice. Here is what human trials show, the serotonin myth, and the habits worth keeping.
Poor sleep is the most reliably documented impairment to cognitive performance available — and the most commonly ignored one. This guide covers the evidence-ranked sequence for tonight: environmental interventions first (largest, fastest, free), timing changes second, then supplementation — Magnesium Glycinate, Glycine, L-Theanine, and the pre-formulated Performance Lab Sleep option — all within the NeuroEdge 90-60-30 wind-down protocol.
Most citicoline vs alpha-GPC comparisons miss the point. These compounds work through fundamentally different pathways, serve different purposes, and come with a genuinely different safety profile. Here is what 18 years of research and personal testing actually tells you about choosing between them
Chronic neuroinflammation — mediated by NF-κB activation and microglial overactivation — is a primary driver of Alzheimer’s pathology, cognitive ageing, and depression. Diet directly regulates these inflammatory pathways. The MIND diet reduced Alzheimer’s risk by 58% in the Morris 2015 study. Extra-virgin olive oil’s oleocanthal inhibits COX-1 and COX-2 via the same mechanism as ibuprofen. The gut-brain axis — through microbiome dysbiosis and intestinal permeability — delivers systemic inflammation to the brain. Understanding the mechanisms makes dietary choices more specific and evidence-based than any superfood list.
Cognitive decline is not inevitable. 70% of cognitive ageing is modifiable — not genetic. Four mechanisms drive decline: amyloid accumulation (addressed by N3 sleep for glymphatic clearance), neuroinflammation (Mediterranean diet and DHA), vascular damage (aerobic exercise and blood pressure control), and synaptic reserve depletion (language learning, musical training, cognitive challenge). Prevention must begin in midlife — amyloid accumulation starts 15-20 years before symptoms. The evidence is specific enough to match interventions to mechanisms.
The sleep supplement market is saturated with plausible-sounding products and inconsistent evidence. This guide applies the same rigorous evidence-quality framework to sleep supplements that NeuroEdge applies to cognitive compounds: human RCTs with specific sleep outcomes, mechanistic coherence, and honest caveats. Tier 1 (Magnesium Glycinate and Glycine — both with direct RCT evidence), Tier 2 (L-Theanine, Ashwagandha KSM-66, Magtein®), and what doesn’t make the list (Valerian, 5-HTP, CBD) — with the reasoning for each exclusion.
Creatine’s brain benefits are smaller and less certain than its reputation. Here is what the trials, the meta-analyses and the EU regulator found.
DHA is part of the brain’s structure, but supplement trials are mostly negative. Here is what they found and who has reason to take it.
