Fasting Unpacked: Nootropics, AMPK Biohacking, & Being Stronger for a Younger Brain
This protocol has helped many clients recover from brain fog, brain trauma and cognitive decline. I even used this to help a client rehab from a stroke with excellent outcomes.
It's the kind of information you usually only find in books, by speaking to an expert or behind paywalls.
Please share it with anyone who would benefit from the information.
I’m doing this today and most days. By the way. You have to live these protocols. You have to embody them.
An unauthentic life simply isn't worth living.
My advice, make a nice flavonoid rich coffee, have a piece of 90% dark chocolate and prepare a green tea chaser. Enjoy.
I'll send you my 5 day senolytic reset. Just drop me a DM.
Next Step: Fasting & Brain Building
A practical framework for improving brain function, body composition, and long-term resilience
The Big Picture
This phase is about creating a low-energy, high-adaptation environment in the body, while simultaneously stimulating the brain.
At its core, the strategy is simple:
- Increase fasting exposure
- Increase cognitive demand (learning)
- Increase intake of polyphenols and targeted nutrients
- Train consistently (ideally daily)
When combined, these create a powerful biological signal:
- AMPK activation (energy sensing, fat utilisation)
- Mitochondrial biogenesis (energy production)
- Neurogenesis (brain growth and repair)
The Daily Structure
A repeatable structure works best.
Morning (Prime the Brain & Body)
- Wake → fluids + coffee/green tea
- Cold exposure (2–3 mins at end of shower)
- Exercise (fasted)
- Brain nutrients / amino support
- Learning block (45–60 mins)
- Language learning, memory drills, reading, or problem-solving tasks all work well.
Midday (Stay Light & Focused)
- Light protein + vegetable meal or extend fast
- Continue work / projects
- Hydration + electrolytes
Afternoon (Recovery + Consolidation)
- 30-minute nap / siesta (powerful for memory consolidation)
- Light fluids (green tea, decaf coffee)
- Optional second learning block (different skill)
Evening (Refuel + Social)
- Main meal (protein + vegetables + healthy fats)
- Optional light training (mobility, sauna, core work)
- Relaxation + sleep prep
Key Nutritional Strategy - Core Principles
- High protein (to preserve lean mass)
- High polyphenol intake (brain + mitochondrial support)
- Moderate fats (especially omega-3s)
- Controlled carbohydrate timing
High-Value Brain & Metabolic Foods
| Category | Examples | Key Benefit |
| Polyphenols | Dark chocolate, green tea, berries, pomegranate | AMPK, BDNF, antioxidant defence |
| Spices | Cinnamon, turmeric, mixed spices | Insulin sensitivity, inflammation control |
| Healthy fats | Fish oils, olive oil | Brain structure + anti-inflammatory |
| Vegetables | Leafy greens, cruciferous veg | Detox + micronutrients |
| Functional herbs | Artichoke, rooibos tea | Liver + metabolic support |
Fast-Mimicking Compounds & Nutrients
These compounds help replicate some benefits of fasting, even when food is present.
| Mechanism | Compounds / Nutrients | Notes |
| AMPK activation | Berberine, resveratrol, quercetin | Energy sensing, fat metabolism |
| Mitochondrial support | CoQ10, PQQ, ALA, acetyl-L-carnitine | Energy production |
| Insulin support | Cinnamon extract, bitter melon, gymnema | Glucose control |
| Nitric oxide | Arginine, citrulline, pine bark | Blood flow + cognition |
| Anti-inflammatory | Curcumin, boswellia, omega-3 | Brain protection |
Important: Combining compounds (e.g. resveratrol + quercetin) often produces stronger effects than using single ingredients alone.
Essential Daily Nutritional Supports
A simple foundation:
- Metabolic optimiser (AMPK-focused blend)
- Mitochondrial support formula (CoQ10 + PQQ ideally)
- Omega-3 fats
- Broad-spectrum B-vitamin complex
- Amino acid blend (during fasted training)
Managing Appetite During Fasting
Hunger is usually temporary and adaptive.
What helps most:
- Fluids (water, electrolytes, salt)
- Green tea / black coffee (or decaf)
- Glycine, glutamine, inositol (mild appetite suppression)
- MCT oil or coconut oil (ketone support)
For most people, hunger reduces significantly after 5–10 days of consistent fasting patterns.
Training While Fasted
Fasted training is powerful — but it needs support.
Best practice:
- Use essential amino acids during or pre-training
- Include compounds like taurine + betaine
- Keep intensity appropriate (don’t redline daily)
Why it works:
- Increases fat utilisation
- Enhances mitochondrial adaptations
- Improves metabolic flexibility
Brain Growth: What We’re Actually Targeting
Two key systems:
| Factor | Role |
| BDNF (Brain-Derived Neurotrophic Factor) | Learning, memory, neuroplasticity |
| NGF (Nerve Growth Factor) | Neuron repair and growth |
Stimulators of BDNF & NGF:
- Fasting
- Exercise (especially HIIT)
- Polyphenols
- Cold exposure
- Learning new skills e.g. juggling, memory games, cards
Fasting Protocol Options
Different levels depending on experience:
1. Daily Fasting (Most Practical)
| Protocol | Description |
| 16:8 | 16h fast, 8h eating window |
| 18:6 | Extended morning fast, late lunch |
| 20:4 | Aggressive, 1–2 meals |
| 2:10:2 | A new way to benefit from fasting. Breakfast with an extended daytime fast. Then Supper. Still works really well. Excellent for folks who need energy for the earlier part of their day |
2. Weekly Calorie Restriction
- 1–2 days per week
- ~500–600 kcal
- Lean protein + vegetables
3. Monthly Reset
- 48–60 hour fast
- Optional ketone support
- Strong metabolic reset
Macronutrient Strategy
A useful structure:
Protein : Carbs : Fat = 2 : 1 : 1 Amino Man Magic Macros (R)
Why it works:
- Protein preserves lean mass
- Lower carbs support fat utilisation
- Fats support hormones and brain
Key Insight: Energy Drives Adaptation
Anything that creates a “low energy signal” in the body tends to activate:
- AMPK (repair + fat burning)
- Autophagy (cellular cleanup)
- Mitochondrial efficiency
This includes:
- Fasting
- Exercise
- Calorie control
- Polyphenol intake
Lifestyle Factors That Amplify Results
Do not overlook these:
- Sleep quality (critical for memory consolidation)
- Sunlight exposure
- Stress reduction
- Alcohol reduction (avoid completely during strict phases)
- Regular movement
And yes — even:
- Social connection and intimacy (neurochemical benefits)
Putting It Together
| Time | Activity |
| 6:30 | Wake, coffee, cold exposure |
| 7:00 | Fasted training |
| 8:00 | Aminos + brain nutrients |
| 8:30 | Learning session |
| 12:00 | Light meal or continue fast |
| 14:00 | Nap / recovery |
| 15:00 | Work / second learning block |
| 18:00–20:00 | Main meal |
| Evening | Light activity / relaxation |
Final Thought
This approach works because it aligns with how humans evolved:
- Periods of low food availability
- High physical demand + Replenishment
- Constant learning and adaptation
- Push AMPK to the max but don't forget to protect your muscle mass
- Ride the AMPK mTor seesaw
Modern life removes those pressures — this system reintroduces them in a controlled way.
Done consistently, the outcome is:
- Better body composition
- Improved energy
- Sharper cognition
- Greater long-term resilience
Please share this if you enjoyed it.
These articles, have all taken time to research, implement with clients. Tighten up and review then bringing the polished versions to you guys.
All the best.
Have a great brain building day.
Matt
BRAIN ENERGY HACK
ASSESSMENTS
See where you are cognition wise and pop a little brain training programme together.
Mood state & POMS
Braverman questionnaire
N-Back training
Brain training apps
Stool Testing Gut Brain Axis is another whole chapter.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4005410/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132681/
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References
Neurohormesis, Phytochemicals & Brain Adaptation
-
Murugaiyah V, Mattson MP (2015)
Neurohormetic phytochemicals: An evolutionary-bioenergetic perspective.
Neurochemistry International, 89:271–280.
PMID: 25861940
→ Demonstrates how phytochemicals activate adaptive stress pathways (AMPK, SIRT1, mTOR) and enhance neuroplasticity. (PMC)
AMPK, Energy Sensing & Metabolic Regulation
-
Hardie DG (2008)
AMPK: A key regulator of energy balance in the single cell and the whole organism.
International Journal of Obesity, 32(S4):S7–S12.
PMID: 18719601
→ Establishes AMPK as a central regulator of cellular and whole-body energy balance. (Europe PMC) -
Hardie DG, Ross FA, Hawley SA (2012)
AMPK: A nutrient and energy sensor that maintains energy homeostasis.
Nature Reviews Molecular Cell Biology, 13(4):251–262.
→ Describes AMPK as a master energy sensor controlling metabolic pathways. (University of Dundee Discovery Portal) -
Hardie DG, Schaffer BE, Brunet A (2016)
AMPK: An energy-sensing pathway with multiple inputs and outputs.
Trends in Cell Biology, 26(3):190–201.
→ Details AMPK signalling complexity and downstream metabolic effects. (PubMed)
Resveratrol, Polyphenols & Mitochondrial Function
-
Kulkarni SS, Canto C (2015)
The molecular targets of resveratrol.
Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease, 1852(6):1114–1123.
→ Covers mitochondrial effects, SIRT1 activation, and metabolic regulation. -
Baur JA, Sinclair DA (2006)
Therapeutic potential of resveratrol: the in vivo evidence.
Nature Reviews Drug Discovery, 5(6):493–506.
→ Classic review on resveratrol’s metabolic and mitochondrial effects.
Polyphenol Synergy (Resveratrol + Quercetin)
-
Walle T et al. (2015)
High absorption but very low bioavailability of oral resveratrol in humans.
Drug Metabolism and Disposition, 32(12):1377–1382. -
Combined polyphenol interaction paper (PMID: 25669932)
Wang S et al. (2015)
Synergistic effects of quercetin and resveratrol.
→ Demonstrates additive/synergistic biological effects when combined.
AMPK–mTOR Interaction
-
Inoki K, Kim J, Guan KL (2012)
AMPK and mTOR in cellular energy homeostasis and drug targets.
Annual Review of Pharmacology and Toxicology, 52:381–400. -
González A et al. (2016)
AMPK and mTOR: a dynamic relationship in cell growth and metabolism.
Nature Communications, 7:13254.
→ Shows how AMPK can inhibit mTOR and regulate autophagy and growth.
Energy Restriction, Exercise & Brain Health
-
Mattson MP (2012)
Energy intake and exercise: effects on brain health and disease resistance.
Trends in Neurosciences, 35(11):689–697.
→ Strong evidence linking fasting + exercise to neuroprotection and BDNF increases. -
Mattson MP et al. (2018)
Intermittent metabolic switching, neuroplasticity and brain health.
Nature Reviews Neuroscience, 19:63–80.
→ Key paper linking fasting, ketones, and brain adaptation.
Insulin Sensitivity & Glucose Regulation
-
Coughlan KA et al. (2014)
AMPK activation: a therapeutic target for type 2 diabetes?
Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy -
Viollet B et al. (2012)
AMPK: Lessons from transgenic and knockout animals.
Frontiers in Bioscience
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