Dr. Mike Dow’s
The Brain Fog Fix
Reclaim Your Focus,
Memory, and Joy
in Just 3 Weeks
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Table of Contents
A GIFT FOR YOU
PREFACE
CORE CONCEPTS
CORE CONCEPT NO.1: THE FOG AND ITS SOURCE
CORE CONCEPT NO.2 - MOOD AND FOOD
CORE CONCEPT NO.3 - TOXIC CLOGS
CORE CONCEPT NO.4 – OTHER LIFESTYLE ADJUSTMENTS
CORE CONCEPT NO.5 – SPECIAL CASE CONSIDERATIONS
CORE CONCEPT NO.6 – THE BRAIN FOG FIX PROGRAM
ANALYSIS
MORE..
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Preface
An author, a psychotherapist, as well as a TV host, Dr. Mike Dow is considered
an authority figure with regard to several psychology issues. Additionally, he has
a doctorate degree in psychology and is licensed to practice psychotherapy. His
first novel, published in 2011, was the Diet Rehab which was translated into
three different languages.
His newest novel, The Brain Fog Fix, deals with adults in their middle and later
years with issues relating to mood as well as disturbances with regards to
thinking that are not bad enough to be termed a disease, but which still affect
their daily functioning.
The novel is dedicated to everyone, including family, as he understands how
one’s thoughts can damage your happiness, efficiency, and relationships, both
with oneself and others. His novel, The Brain Fog Fix, aids one when dealing
with life’s stresses while assisting you in dealing with situations that can leave
you miserable.
His aim is to aid you with regard to fighting and preventing anxiety, depression
and brain fog, as well as other related symptoms that are indicative of cognitive
impairment, of the hope that his novel will be of assistance in gaining a happier
and fuller life.
Although changes may seem subtle or insignificant, they can be achieved and it
is not very hard to do. All that is needed is a strict sense of discipline.
By eating correctly as well as exercising, you will tend to have less stress and
will crave healthier food. The 21-day program is designed so that it aids with the
reclamation of one’s memory, focus, as well as joy.
CORE CONCEPTS
Core Concept No.1: The Fog and its Source
The number of people that experience chronic mood and cognitive problems
grows yearly, and call the symptoms Depression, ADHD or brain fog. They
often feel a sense of frustration, anxiousness, and misery.
It does not affect only one’s emotional or mental wellbeing, but one’s physiology
as well.
1. Hormones
Hormones affect our mood and our thinking, and the following three are to be
noted:
Serotonin
Serotonin causes optimism, confidence and a sense of calm
When low, anxiety, sleep problems and depression are noted, among others.
Antidepressants, while counteracting the low feelings, also serve to make one
more prone to brain fog, dependence, and a reduction in both one’s sexual desire
as well as sexual function.
Dopamine
Dopamine causes excitement and motivation
Too little makes one a hedonic where nothing excites you or life is meaningless.
Too much causes one to lose your focus and some may become addicted.
Caffeine as well as stimulants in order to counterbalance the effect may cause
unwanted incidences.
Cortisol
Cortisol also known as a stress hormone
An imbalance could either give you too much energy or too little. You may feel
weak during the daylight hours while night time finds you restless. Too much
can inhibit the formation of serotonin and also dopamine, while turning to
medications could lead to dependency.
Other
An inadequate diet, too little sleep, too little exercise, too much social media, no
connections to others of a personal nature, never-ending stress, and a life that has
no meaning all affect the amount and manner these hormones are released. One
may encounter a situation where nothing gets done and there is no motivation.
The problem is worsened when one relies on medication for anxiety, sleeping
pills or caffeine, all of which could make the situation worse.
Social media serves to promote isolation, even though it is the place you go to
get connected to others.
Our lives, these days, are too busy for spiritual/religious practices.
We forget to be because we are too busy with doing.
We should rely on natural means instead of medication to gain victory over
problems. Changes need to be made with regard to our lifestyle, diet and sleep,
as these small changes will aid in finding a balance essential for life.
2. The Process for Healing
The time necessary for healing and the normalization of our body’s chemicals,
according to The Brain Fog Fix, is three weeks. The following principles govern
the process:
Give our brains that which helps our brains function optimally, including:
Correct diet
Enough exercise
Enough sleep
Circadian rhythms that are healthy
Sufficient time to relax so the body can restore itself
Meaning as well as purpose in life
Encouraging our spiritual side
A connection with that is bigger than ourselves
Remove that which blocks our brains from functioning optimally, including:
Sweeteners that are artificial in nature, sugar, and fructose corn syrup
White processed flour
Food that is deemed inflammatory, including meat that is grown according
to conventional means, preservatives, all ingredients proven to be artificial,
and fats that are deemed unhealthy
Omega-3 fats and omega-6 fats that are not in balance
Too many substances considered brain-altering, e.g. alcohol, recreational
drugs and caffeine
Many common medicines, such as antidepressants, ADHD drugs, sleeping
pills and pain killers.
Being constantly exposed to electronic screens’ and computers’ blue lights,
the television, as well as phones.
Constantly being bombarded by social media such as text messages,
Twitter, Instagram, and Facebook.
Spending too much time on activities that we feel are not meaningful or
purposeful, e.g. work, shopping, family duties, etc.
In order to correct as well as to improve our mood as well as our thinking, the 21
days mentioned is divided up into three consecutive segments:
The 7-Day Mood Revolution
The 7-Day Energy Revolution
The 7-Day Spirit Revolution
One needs to understand what the impact is with regard to incorrect lifestyle
choices pertaining to one’s health. They do not result only in physical illness of
but contribute toward both an emotional and mental decline.
Core Concept No.2 - Mood and Food
1. Carbohydrates
An important addition to any diet, carbohydrates supply the energy that our body
finds necessary, especially with regard to our brain. Too much, however, leads to
obesity and other diseases. It also affects one’s brain chemistry, resulting in
insulin resistance, which has been implicated in Alzheimer’s.
An overdose of sugar causes a decline in one’s cognitive faculties.
In order to prevent this, certain modifications need to be made to the diet, and
carbohydrate intake needs to be regulated by means of opting for healthier
choices.
Leave out artificial sweeteners: e.g. diet soda. Although they do not add calories,
they do not supply the nutrients needed by one’s brain.
Engage in what is termed blood-sugar swaps by replacing those foods causing a
marked increase in blood sugar with more complex carbs.
Examples:
While you cook pasta, substitute the pasta with zucchini or possibly
noodles made of squash. The dish could also be bulked by means of
cauliflower or even broccoli. Pasta should never be overcooked.
When going out to dinner, watch your carb intake with regard to bread.
Tomatoes, green peppers, olives, and spinach are good replacements.
When having pizza, first have a salad that is seasoned with olive oil and
vinegar. It reduces the amount of pizza you eat.
Eating the following helps regulate your blood sugar:
Cinnamon – use cinnamon instead of sugar in coffee as it has an
antioxidant as well as anti-inflammatory effect.
Vegetables that are either raw or only half cooked. Their fiber serves to
counteract spikes in your blood sugar levels.
Vinegar – prevents any starch becoming sugar and serves to lower your
blood sugar.
Tea - reduces the glucose absorbed by your intestines.
Red wine – if you are not an alcoholic, it helps to lessen the intestine’s
absorption as well as the liver’s production of glucose.
The 80/20 rule should apply – complex carbs should be consumed 80% of the
time while you can be slack with the other 20%.
2. Fats
Fats have the ability to affect our health mentally and do not necessarily have a
negative effect on our bodies. Monounsaturated fats, e.g. olive oil and those that
are high in Omega-3, actually help preserve our brains.
Omega-3
Being anti-inflammatory, omega-3 assists with the preservation of our brain
functions and helps with the prevention of depression, anxiety and stress.
Besides this, it helps with the prevention of a number of diseases related to our
lifestyle and counteracts cancer. As Omega-3 fatty acids are not produced by our
bodies, foods that are rich in it need to be included in our diets. Three Omega-3
fatty acids are found in the following:
ALA
This is fatty acid found in seeds (chia, flaxseed, see also table below), nuts
(notably walnuts), and many common vegetable oils.
DHA
It serves to promote both cognition as well as the brain’s development and can
be synthesized from alpha-linolenic acid or obtained directly from maternal milk
(breast milk), fish oil or algae oil.
EPA
Obtained in the human diet by eating oily fish or fish oil, e.g. cod liver, herring,
mackerel, salmon, menhaden and sardine, and various types of edible seaweed
and phytoplankton. It is also found in human breast milk. It serves to lower
inflammation.
It is necessary to increase one’s Omega-3 intake while decreasing one's Omega-6
intake which is a fatty acid that is pro-inflammatory. It happens to be in a
number of different foods that are processed as well as refined vegetable oils.
These are very common. If one regulates your intake with regard to these two
fatty acids, it helps maintain one’s hormonal balance.
This could, typically, be accomplished when increasing one’s intake of a variety
of seafood, such as fish, shrimp, and scallops. Naturally caught seafood,
however, is recommended, and not the farmed variety. The farmed variety has
less Omega-3 and more Omega-6.
Olive Oil
It is a fallacy that all fats harm us, as it has been proven that olive oil actually
helps one not only feel, but think better as well. The inherent anti-inflammatory
properties also help with the prevention of depression and dementia.
It is recommended, in order to maximize one’s olive oil intake, you use it in your
food liberally, e.g. spraying it over bread, over lunch, or cooking your dinner in
it. When you have it with each meal, it helps with the promotion of your
cognitive functioning and well as influences your mood in a positive manner.
Canola oil, in the absence of olive oil, is an effective substitute.
3. Protein
Protein happens to be a vital macromolecule as well as a large part of a diet.
Distinguishing between the good and bad proteins, however, is a difficult task.
Protein sources that are common with regard to diet are listed.
Soy
Soy, in its natural state, tends to be healthy as are fermented soy products. They
include miso, tempeh, tamari, and natto. Soy that is artificially derived, however,
is not included as it is has a number of problems associated with it.
Animal Products
Organic animal products are considered a safer bet than those that are not
organic.
The meat derived from animals that are free-roaming is believed to be a healthier
option as it contains a higher concentration of Omega-3 while it has fewer
chemicals. The meat tends to be leaner than the meat of animals that were raised
according to conventional methods, more so when it is processed.
Dairy of an organic nature is also deemed a better option due to having higher
concentrations of Vitamin D and Omega-3
As with all organics, so are organic eggs a better option.
In order to optimize your intake of protein, you should decrease your
consumption of red meat while increasing your consumption of fish. Dairy, as
well as eggs, should also be decreased, while casein protein, sprouted bread,
whey, and beans should be increased.
4. Mediterranean Diet
When you modify your diet you make a great effort in feeling and thinking
better. When you change your diet, e.g. by swapping your meat, increasing the
complex carbohydrates and using more olive oil, you are on the road to reaching
your goal. These few ingredients make up the Mediterranean Diet as is the diet
of the Spaniards, Greeks, and Italians.
Vegetables and fruits form a large component of this particular diet. Eating a
minimum of seven vegetable and fruits a day, one does not only benefit
physically but also improves your tranquility and happiness. The vitamins as
well as minerals inherent in vegetables and fruits are all part of the process to
improve your mood.
Folate (Vitamin B9)
Folate assists with the prevention of depression. Folic acid, which is a synthetic
form of this vitamin, is found in processed foods. Fresh green, leafy vegetables
(e.g. broccoli and spinach) are best, as they contain folate in its natural form.
Cobalamin (Vitamin B12)
Cobalamin helps with the promotion of energy, cognition, and mood and is to be
found in both fish and organic eggs.
Vitamin D
Vitamin D helps with the absorption of calcium and helps combat depression,
and is to be found in vegetables, fruits, and salmon. Exposing oneself to
sunshine in the mornings for approximately 15 - 20 minutes helps activate
Vitamin D.
Pills are not a substitute for fruits and vegetables. Fruits, as well as vegetables,
contain cofactors necessary for the production of chemicals in the brain needed
in order to perform certain cognitive processes such as knowledge, attention,
memory, judgement and evaluation, for example.
An example of an antioxidant is caffeine, which could either be considered a
friend or an enemy. Caffeine of the correct type and quantity serves to affect
one’s physical as well as mental health in a positive manner, helping to prevent
one’s cognitive decline. Soda, however, which is an artificial source of caffeine,
may have a negative effect, and the addition of an artificial sweetener may have
an even worse effect.
Alcohol could also be considered a great antioxidant as the correct type and
amount can help prevent one’s impairment cognitively. Two glasses of wine for
men and one for women are advised daily in order to prevent any blood sugar
spikes. It also has anti-inflammatory properties. Those with a family history of
alcoholism, however, should rather not partake of any alcohol as there is a risk of
addiction.
Core Concept No.3 - Toxic Clogs
1. Overmedication
Overmedication is a sign of the times. Many feel that medication is needed the
moment they feel stressed or anxious. These medications, however, have been
proven to have long-term effects that are detrimental.
A few of the most common types of medication:
Antidepressants: they are pro-inflammatory and have a possible
association with cancer.
Drugs for anxiety: often linked to instances of dementia.
Drugs for Attention Deficit Disorders: use of these is rife among mothers
who work as well as college students as they tend to enhance performance.
Antipsychotic drugs: used by those who could have managed their
problems by making changes to their lifestyles.
Although not as dangerous as those that are illegal, high dosages of these drugs
are dangerous. Their side effects range from sleepiness to death.
Those that have a condition that is not serious enough to be classified as a
disorder take these drugs and end up doing harm to themselves. If they are
prescribed by a medical doctor, you should use them, but when a problem can be
solved naturally, you should avoid them.
Although no single solution solves all problems, natural alternatives are
available, including:
Listening to your feelings and try to find out what is wrong, and start
working on your problems one at a time.
Look at the problems differently, as anxiety is an aid with regard to
directing one’s focus, while depression might be the signal you need to
change the way you perceive the world.
Find and celebrate that which is good in life. Focusing on the negative
makes a situation worse. If you concentrate on the good, positive things
happen.
Do not fear fear itself. Do not try to hide from it. Allow yourself to grow
and become happy.
Use natural/herbal remedies.
2. Environmental Toxins
One’s environment has toxins. Recognize them, as you may be consuming them
without knowing it. They contribute to one’s body processes resulting in a
hormonal imbalance and a negative effect one one’s thinking and mood.
Toxins in the drinking water
All pollutants present in water are toxic. Manganese, which is one, is found to
contribute toward hyperactivity as well as lower mathematic scores in children.
All communities do not filter these metallic elements s from their water supply
by using an activated carbon filter, you can ensure that water used for drinking is
clean. Water should also only be stored in a plastic container that is BPA-free or
a stainless steel or glass container.
Equipment used for cooking
Stainless steel or cast iron pots are better than the nonstick variety since they do
not contain dangerous chemicals, while if you do use nonstick utensils, cooking
should be done over a low or medium heat.
Indoor air which is stagnant
If there are toxins in the home in the form of smoke, dust, etc., this affects not
only one’s mental ability but can cause other diseases. You should clean
regularly using a HEPA filter in your HVAC system. By washing hands
frequently, bringing living plants indoors and opening windows, you reduce the
toxic levels.
Products used for cleaning
Products used for cleaning should not contain toxins and should be
environmentally friendly. Pesticides and flame-retardants should be used with
care.
Core Concept No.4 – Other Lifestyle Adjustments
1. Physical Activity
Research indicates that the average person is more inactive than his forebears.
Several things contribute toward this, for example, traveling time, sedentary
employments, and technology. People are more inactive because of laptops,
smartphones and tablets.
A lifestyle that is sedentary puts one in the position of possibly being afflicted by
diseases related to lifestyle, and may result in heart disease or obesity. Those
who sit down more than 23 hours a week have a heightened risk of dying due to
heart problems than those who are inactive for less than 11 hours. Exercise
benefits in the following ways:
Helps to maintain weight.
Boosts one’s mood.
Helps with regard to developing nerve tissue and to promoting thinking.
One does not need to take part in high-intensity exercise because moderate
exercise is all that is necessary. If you are close to a park, grocery store or work,
walk from home rather than driving. Low-impact exercises include -Using the stairs
Taking a walk after eating
Talking on your phone while mobile
Moving around when watching television and a commercial comes on.
Use an exercise ball at work and use a desk where you can stand.
Do not park too close to a destination.
A pet encourages one to take walks.
2. Sleep
You have to sleep as it is essential to losing weight and balancing hormones. It
also serves to promote one’s creativity and learning. Not enough sleep can
disturb your circadian rhythm, influencing your mood as well as your thinking.
There is much light in the world, e.g. fluorescent light bulbs and electronic
devices. One’s brain, after a while, becomes unsure of when one needs to be
awake or sleeping. When sleeping later, you also wake up later and do not get
sufficient sunshine.
One may function for a while, but it will start telling at some point. Eight hours
per day is necessary, as sleep is needed for the following:
Improves mood due to a decrease in cortisol and increase in dopamine.
Increases the metabolism thereby promoting weight loss.
Reduces cancer risks due to increasing antioxidants.
If unable to fall asleep, do not take sleeping pills. They harm the natural
balances in your body and jeopardize your safety with regard to the
increased risk of an accident.
Try these when a change in your evening habits do not work
Get acquainted with behavior therapy.
Eat more Omega-3 DHA food, e.g. seafood.
Take melatonin supplements that work over an extended period.
Get some sun when you wake up.
Use lights in the home that are circadian-rhythm friendly and install
dimmers.
Napping boosts performance.
Avoiding electronic devices is advised.
A lowered room temperature at night or a shower when going to bed helps.
3. Technology
Technology causes problems even though it connects people. Examples:
Constant stimuli are distracting and lead to an inability with regard to
focusing on a single task, thereby decreasing efficiency as well as affecting
relationships.
Multitasking is prevalent, obstructing one’s ability to focus.
Social media increases isolation and leads to moodiness.
Stepping away from electronic devices, you become present in the moment and
these can help with this:
A website blocker stops you from wasting time.
Distraction is avoided when there is a distance between you and your
phone.
Mediation makes one more aware.
4. Social Isolation
There is a decrease in connectivity and an increase in isolation that other than
busy lifestyles are caused by:
People move around a lot with regard to jobs and the places they live.
Certain people do not like living with others, whereas others take a long
time to get married.
People we confide in has decreased from a minimum of three to sometimes
none.
Spending time on social media is seen as preferable to seeing friends.
Physical social connections improve one’s health and happiness and serve to
decrease the rate of mortality as well as one’s cognitive ability.
Here are ways that help to decrease isolation and help one to stay connected:
Allow yourself to meet new people or to go on a date.
Initiate a sexual encounter.
Admit you love someone.
Take part in coaching kids’ sports.
Cuddle a pet or a person.
Throw a party.
Join new groups.
Go on a vacation with a group of friends.
5. Spiritual Starvation
There is an increase in those who are spiritual or religious while many have no
religious affiliation. Spirituality, however, needs to be cultivated. If one has no
belief in God, one is still able to have a spiritual life, e.g. spending time in
nature. It is beneficial to your body and mind.
A healthy spiritual life is beneficial as it strengthens one’s prefrontal cortex and
ultimately gives one a feeling of heightened oneness. A few things to consider:
Explore the spiritual paths available and follow the one you feel that fits
you.
Meditation can help improve mental health, defending one against
cognitive impairments.
Spending time in nature helps one find solutions for problems.
Core Concept No.5 – Special Case Considerations
1. Being a New Parent
Children are challenging, especially when you are a single parent as they
become the focus of your attention. Coping with change could be an exhausting
experience, as they change your life, although other areas of one’s life develop.
A few suggestions for parents:
Spending time with your child and being grateful for the blessing of
having him/her.
Improve one’s health by means of an anti-inflammatory diet.
Mood, as well as cognition, can be improved by means of increased
Omega-3 intake.
Eat natural food instead of those that are processed.
Cognition is increased by increasing the amount of Omega-3 you ingest.
Promote both calmness, as well as serenity, by strengthening one’s
spirituality and, practicing meditation.
Sleep when it is possible.
The channels inherent in parenting are not of a permanent nature.
2. Being Elderly
The elderly are often impaired cognitively with regard to the line between
dementia and a more normal cognitive function. They may have difficulty with
regard to remembering names or location of certain objects or places. This
mental decline need not become the norm for those who are older than 65, nor
should it be seen as the forerunner of dementia. It can be prevented.
Promote neurogenesis by doing the following:
Learn something new, even after retiring, as it protects your brain from
cognitive decline.
Leisure activities and fun help with regard to an increase in your cognitive
activities. Reading or gardening is good for this. Watch less television as it
has been proved to cause a decline in one’s thinking.
Regular exercise improves one’s mood, prevents diseases and helps with
one’s mental health.
Systems that train the brain are great as they challenge and sharpen mental
abilities.
Fish, berries, turmeric and spice are foods that boost the health of the
brain.
Core Concept No.6 – The Brain Fog Fix Program
Dr. Mike Dow has, as his aim, to give people a program that helps prevent as
well as combat brain fog and other problems of a cognitive nature. The program
lasts 21 days and consists of three consecutive segments:
The 7-day Mood Revolution
The 7-day Energy Revolution
The 7-day Spirit Revolution
The 7-Day Mood Revolution
The 7-day Mood Regulation encompasses diet as well as cognition. This
includes:
Diet
Sugar or artificial sweeteners could be substituted for fruits or organic
yogurt.
Consume complex carbohydrates and not processed snacks.
Foods that are fried, most oil, meat which is inorganic and products high in
Omega-6 should be replaced with healthier options.
Have less caffeine and alcohol as they influence hormone levels. Desist
from drugs for recreational purposes, as well as from smoking, and try not
to use medications.
One food containing Omega-3 should be consumed each day.
Drink 10 glasses of water daily, and eat 7 servings of fruits and vegetables.
Cognition
One needs to pay attention to patterns you follow that make you feel poorly.
Thinking negative thoughts has a negative effect on one’s mood. If you find
yourself doing this, force yourself to think positive thoughts. This will help your
way of thinking.
Personalization – seeing yourself as the cause of things
Pervasiveness – make a problem affect all facets of one’s life
Paralysis-analysis – allowing yourself to get trapped in your own thoughts
Pessimism – you think of the negative all the time
Polarization – ‘either – or’ is all you see in regard to any given situation
Psychic - making an assumption of what another person thinks
Permanence – allowing what has happened to make judgments with regard
to the future
The 7-Day Energy Revolution
This phase is to enhance your energy levels to help face
the challenges that are presented on a daily basis.
Regulate the Body Clock. Keep a regular sleeping
schedule and get exposure to light as soon as you
wake up.
Exercise for at least 44 minutes per day.
Expose yourself to challenges and learn new things every day. It can
stimulate brain activity. Do some leisurely activities and try out new ones.
Unplug. Move away from the computers and
electronic devices including Television and Social
Media..
The 7-Day Spirit Revolution
This phase strengthens the prefrontal cortex as well as one's connections with
those surrounding you.
Reflect in order to find your purpose and meaning in regard to life.
Undertake a spiritual practice or join a community with religion as a base
and strengthen your bond with animals and/or nature. Be aware of a larger
world philosophically, scientifically and politically. Meditation and prayer
helps one maximize their connectedness.
The regimen needs to be followed strictly, although it is possible that it cannot be
followed indefinitely - one should aim for 80%.
Analysis
We are subject to an epidemic that seems to be new, called by some “ADHD”
while referred to by others as either “brain fog” or “scatterbrain.” Others indicate
that they have not felt their usual self for a long period of time.
It seems that, in general, people feel worse than before, and ask themselves,
why? Simply put, our brains no longer get the needed support from chemicals
that tend to help us stay calm, focused, energized or inspired. The circumstances
in which we live indicates a lifestyle that is undermining the chemistry of our
brains – deliberately, at that!
The solution, however, is in sight. A program that lasts three weeks called The
Brain Fog Fix helps one to restore a total of three brain chemicals naturally,
namely, cortisol, serotonin and dopamine. When these chemicals are in balance,
the chemistry in the brain will once again return to optimal performance levels,
and you will find that your thinking is clearer, you can learn quicker, and your
creativity is restored. Added to this, are feelings of calmness, optimism,
inspiration, and connectedness.
More..
Dr. Mike Dow gives us an unusual approach to follow in regard to common
concerns and breaks away from conventional medicine in his novel The Brain
Fog Fix. He promotes lifestyle changes that are simple and improves one’s
cognitive health while his anecdotes allow it to be relatable to those who read the
novel.
The novel provides much information while the medical terminology used is
easily comprehensible.
The Brain Fog Fix is well organized as it provides one with what’s and the why’s
of the matter before offering the program whereas the examples happen to be
relevant and the claims are backed by scientific study.
The program is easily implemented as everything is available in your home. One
can start whenever you so wish.
The process is easy and achievable. All you need to do is start making small
changes in your life.
“If I’ve learned one thing from the thousands of people I’ve treated, it’s that you
have to take the whole person into account if you want to think and feel better.”
—Dr. Mike Dow
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