MEMORY

⚕️ ShexLongevity
Personalized Longevity • Cognitive Vitality • Proven Science
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🌟 Cognitive Wellness & Longevity Plan
For: | Age:
Focus: Early Memory Support, Brain Optimization, and Prevention
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🧠 Why This Plan Matters
Memory changes in aging can be slowed—and often reversed—through proactive intervention. At ShexLongevity, we target inflammation, oxidative stress, mitochondrial dysfunction, and nutrient depletion, integrating nutrition, lifestyle, and supplementation.
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💫 Cognitive Support for Healthy Aging
Transformational Longevity Protocol for Memory and Brain Health
At ShexLongevity, we believe that memory and mental clarity can be supported at any age with the right combination of lifestyle, clinical insight, and evidence-based supplementation. This section outlines our extended cognitive support protocol for individuals experiencing forgetfulness, early memory changes, or mild cognitive impairment.
✅ Foundational Brain Nutrients
Supplement Dose Purpose
Omega-3 (EPA/DHA) 3000 mg/day Reduces inflammation; supports memory
Vitamin D3 1000–2000 IU/day Cognitive function; immune balance
Alpha-Lipoic Acid (ALA) 300–600 mg/day Reduces oxidative stress
CoQ10 (Ubiquinol) 100–200 mg/day Energy production; neuron protection
Acetyl-L-Carnitine 500 mg/day Memory; energy metabolism
Citicoline (CDP-Choline) 250 mg/day Focus; memory; brain energy
Ginkgo Biloba Extract 100 mg/day Circulation; memory
Phosphatidylserine 100 mg/day Memory; stress resilience
Vitamin B12 (Methyl) 500–1000 mcg/day Nerve and cognitive health
Methylfolate 400–800 mcg/day Homocysteine reduction; mood; cognition
Vitamin B6 (P5P) 20–50 mg/day Neurotransmitter synthesis
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🥗 Mediterranean Longevity Diet – Brain & Body Nutrition
This is not just a heart-healthy plan—it's the most evidence-based nutritional pattern to protect memory and extend vitality.
✅ Eat More Of:
• Protein-rich foods:
o Eggs (2–3 daily)
o Wild-caught fish (salmon, sardines, mackerel) — at least 3x/week
o Poultry and lean, grass-fed meats — 2–3x/week
o Lentils, black beans, chickpeas (if tolerated) — 3–4x/week
• Colorful vegetables: Leafy greens, cruciferous (broccoli, cauliflower), bell peppers, carrots
• Fruits: Primarily berries, apples, citrus, grapes (small portions)
• Healthy fats: Extra-virgin olive oil, avocado, walnuts, almonds, flax/chia seeds
• Whole grains (optional): Quinoa, steel-cut oats, farro (1–2 servings/day)
🧫 Protein target: At least 80–100 grams per day for muscle, neurotransmitter production, and brain resilience.
❌ Avoid or Limit:
• Refined carbs and sugar (bread, pasta, desserts)
• Processed or red meats (bacon, deli meats)
• Fried foods, vegetable oils (canola, soybean, corn)
• Artificial sweeteners
• Alcohol — limit to <1 drink/day or avoid
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🧃 Daily Brain Shake (Morning/Midday)
• Collagen peptides (1–2 scoops)
• Glycine (1–3g)
• Essential Amino Acids (5–10g)
• Creatine Monohydrate (5g)
• Inner Fuel (1-2 scoops)
Optional: Unsweetened cocoa, cinnamon, nut butter, avocado, or MCT oil. Blend in water, nut milk, or coffee.
Provides: 20–30g protein, neurotransmitter precursors, and brain fuel.
💊 Daily Cognitive Supplement Protocol
Supplement Dose & Timing Purpose
Brain Vitale (DFH) 2 capsule daily (AM) Brain mitochondria; neuroplasticity
NeuroMag (Magnesium Threonate) 2 capsules (PM) Memory; sleep enhancement
NAC 900 mg twice daily Glutathione support; neuronal protection
OmegaAvail™ Ultra (DFH) 2 AM, 1 Midday, 2 PM Brain membrane integrity
CoQ10 200 mg daily with food Mitochondrial energy; antioxidant
Alpha-Lipoic Acid 600 mg/day Antioxidant; glucose metabolism
B Supreme 1 cap daily Methylation; mood
Creatine 5g (in shake) Cellular energy; memory
Magnesium Glycinate 200-400mg (PM) Sleep support, relaxation
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🏃‍♀️Daily Cardiovascular and Movement Plan
• Cardio: Brisk walking, cycling, swimming (30–45 min, 5–6x/week)
• Resistance Training: Light bands or weights (2–3x/week)
• Balance: Tai chi, single-leg stands, heel-to-toe walking (5–10 min/day)
Daily movement improves blood flow to the brain, stimulates BDNF (brain-derived neurotrophic factor), and supports emotional regulation.
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🛌 Sleep & Recovery Optimization
• Consistent sleep schedule
• Cool, dark, quiet environment
• Magnesium glycinate at night
• Glycine (in shake) to improve sleep
• Optional melatonin (0.3–1 mg) occasionally
✅ Daily Routine Summary
Time Activity
Morning: Brain Shake, Brain Vitale(2), OmegaAvail (2), NAC, B Supreme
Midday: OmegaAvail (1), CoQ10
Evening: OmegaAvail (2), NeuroMag (2), NAC, Magnesium Glycinate
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📌 Looking Ahead
You are taking advanced, proactive steps. This plan provides a powerful foundation to stabilize and improve brain function.
• If memory decline progresses despite adherence, we may consider pharmaceutical options such as Aricept (donepezil).
• For now, our focus is on supporting your brain through natural, targeted interventions with minimal side effects.
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🧪 Clinical Tips for Brain Longevity
• Daily walking and/or light resistance training
• 7–9 hours of sleep in a restful environment
• Social engagement, creative expression, and learning new tasks
• Anti-inflammatory, nutrient-rich diet (Mediterranean, or low-glycemic)
• Periodic lab monitoring: B12, Vitamin D, Homocysteine, Thyroid panel, Inflammatory markers, Hormonal balance

“Your brain has the capacity for repair and growth—even at 80. Consistency, proper nourishment, and personalized care can protect your cognition and preserve independence.”
Important Note: We recognize that taking multiple supplements can be overwhelming. Each nutrient in this plan was carefully selected for its proven cognitive benefit. We have deliberately limited the number of pills to only those with the strongest clinical support for memory, focus, and brain resilience.


Brain–Gut Connection Optimization
The gut and brain are deeply interconnected. A balanced microbiome lowers inflammation, supports mood and memory, and enhances nutrient absorption—all critical for long-term brain health.
Encourage daily:
Fermented foods: sauerkraut, kimchi, kefir, plain yogurt (if tolerated)
Prebiotic foods: asparagus, garlic, leeks, dandelion greens
Optional: add InnerFuel Prebiotic (arabinogalactan + acacia fiber) to the morning brain shake
Probiotic (future add-on): consider DFH Probiotic Supreme DF if GI symptoms or recent antibiotic use arise.