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We break down a practical brain-optimization regimen that blends nutrition, supplements, light exposure, and sleep hygiene to elevate cognitive performance. Dr. Urban explains why the brain thrives on ketosis (via intermittent fasting) and outlines smart supplementation—creatine (≈5g/day, cognition support), magnesium (evening for relaxation), balanced electrolytes (for neuronal action potentials), and lion’s mane mushroom (to promote BDNF and neuroplasticity—only GMP, third-party–tested products to avoid heavy metals). The episode explores lipid metabolism and cognition, the glymphatic system’s overnight “brain cleanse,” and how sensible UVA light exposure (e.g., occasionally skipping sunglasses) may naturally boost BDNF. With timing tips (creatine with food to aid absorption) and a nuanced take on personalized biohacking, listeners get a clear, science-informed blueprint to sharpen focus, sustain energy, and protect long-term brain health. 

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