Kevin Meuret · What they told me to do
The protocol.
Two practitioners, two sets of recommendations — Dr. Andrew Hill from the QEEG side, and the Amen Clinics SPECT-informed plan. Here's each of them in their own words, and then what it all adds up to in a single daily routine.
↓ Two doctors, one routine
Grouped by who recommended it
What each one recommended.
Dr. Andrew Hill
Peak Brain · QEEG review, Dec 31 2025
Daily practices
- Anchored-concentration meditation — not just relaxing; specifically anchoring attention. Plus movement practice (walking, yoga, tai chi).
- 5 sun salutations every morning before caffeine — sets circadian rhythm and burns off morning cortisol and blood sugar before coffee or food.
- Daily resistance training (already in place) + a physical flow yoga such as ashtanga.
Timing & sleep
- Early time-restricted eating — stop eating ~2–4 hrs before bed. "Skip dinner, not breakfast."
- North star: 8 hours of deep, restorative sleep.
Supplements
- CDP-choline (citicoline) — mornings, 3–5 days/week. For word-finding & short-term memory; may support remyelination.
- Lysoveda (LPC-bound DHA/EPA) — a brain-targeted omega-3.
Brain training
- Finish the current neurofeedback block, then ~20 more sessions before a re-test (~6 weeks).
- Shift the home placement to the vertex (C3 / Cz); add flow-state / alpha-theta work on a later lap.
Amen Clinics
SPECT-informed protocol · the plan built from the evaluation
Fuel — the diet
- Stick to wild-caught fish, grass-fed meat, organic greens. Protein ~1.5 g/kg body weight daily.
- Minimize fast carbs (pasta, rice, wheat, white potato). Avoid sugar, processed foods, seed oils.
- Cook with avocado oil, butter, ghee, tallow, MCT (glyphosate-residue-free).
- 18:6 intermittent fasting. Water: eight 8-oz glasses (~2 L), mineral or reverse-osmosis, filtered.
Move
- 22 minutes of cardio, 5–7 days/week, at target HR = (220 − age) × 70–75%.
Supercharge — accelerators (once the foundation is locked)
- Sauna 3×/week minimum, working up to 5–7× (traditional/infrared reaching the 170–180°F therapeutic zone).
- Hyperbaric oxygen (HBOT), vagal stimulation, toxin defense.
Restore — sleep
- 7.5 hours (5 × 90-min cycles); sleep on the non-dominant side (glymphatic clearance).
- 9 PM wind-down: dim lights, blue-light blockers, no screens, a worry-dump + to-do list, warm shower, boring reading, NSDR.
The Amen supplement stack
Full stack · doses as recommended · quality-screen every supplement first
| Supplement | Dose | Source |
|---|---|---|
| Morning — once daily | ||
| Brain & Body Power Max | 1 packet | BrainMD |
| Astaxanthin | 12 mg | Sports Research |
| C15:0 | 100–200 mg | Fatty15 |
| Vitamin D3 + K2 | 5000 IU (125 mcg) + 100 mcg K2 | Thorne |
| Nattokinase | 2000 SU | Swanson |
| Morning + afternoon — twice daily | ||
| Creatine * | 5 g | BrainMD Smart Creatine / Create Gummies |
| Liposomal NAD+ | per label | Rho Nutrition |
| Phytosomal Curcumin (Meriva) | 1000 mg | Thorne |
| Omega-3 Power | ~750 mg EPA+DHA | BrainMD |
| NAC | 1200 mg | BrainMD |
| Lithium Orotate | 10 mg | Swanson / BrainMD |
| L-Theanine | 400 mg | Thorne |
| Tyrosine | 1000 mg | Joyli gummies |
| Sulforaphane | 1 cap | Thorne |
| Night | ||
| Stress Relief Sleep | 3 caps | BrainMD |
* Creatine — only if your last blood test shows GFR > 59. Following this stack, you can stop a standard multivitamin. Doses are what was recommended for me, not a prescription for anyone else.
What it all adds up to
The combined daily protocol.
Both practitioners, merged into one routine and sorted by category. [H] = Dr. Hill · [A] = Amen
Food & fasting
- Whole foods — wild fish, grass-fed meat, organic greens [A]
- Protein ~1.5 g/kg daily [A]
- Minimize fast carbs, sugar, seed oils [A]
- 18:6 fasting; last meal ~2 hrs before bed [H+A]
- Filtered mineral / RO water, 8 × 8 oz [A]
Supplements
- Morning: the full Amen morning stack [A]
- + CDP-choline, 3–5×/week [H]
- Twice daily: the Amen mid-day stack [A]
- Omega-3 — Amen Omega-3 Power / Lysoveda [H+A]
- Night: Stress Relief Sleep [A]
Movement
- 5 sun salutations before caffeine, AM [H]
- 22-min cardio, 5–7×/week, at target HR [A]
- Daily resistance training [H]
- Flow / ashtanga yoga [H]
Sleep & recovery
- 7.5–8 hrs, full 90-min cycles [H+A]
- Sleep on the non-dominant side [A]
- 9 PM wind-down — dim lights, blue blockers, no screens, worry-dump, warm shower [A]
- NSDR when needed [A]
Brain training
- Neurofeedback — ~20 more sessions, re-test ~6 wks [H]
- Home protocol at the vertex (C3 / Cz) [H]
- Anchored-concentration meditation, daily [H]
- Alpha-theta / flow-state work, later lap [H]
Accelerators
- Sauna 3×/week, up to 5–7× [A]
- Hyperbaric oxygen (HBOT) [A]
- Vagal stimulation, toxin defense [A]
- Layer in after the foundation is locked [A]
The through-line: both practitioners landed on the same foundation from different directions — protect deep sleep, eat early and clean, move daily, feed the brain omega-3s, and keep training it. The QEEG side adds the neurofeedback and choline; the Amen side adds the full nutrient stack and the accelerators. Same roof, two ladders.
Questions?
Ask me anything about it.
I'm Kevin Meuret. I got my own brain looked at — top to bottom — and put it here to share. If any of it makes you wonder about your own, send me a note. You'll get a real reply, from me.
Email me — kevin@brainrc.comBack to the start of the walk-through.
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