IronSage

Your brain is starving for this ONE nutrient.

It's not a vitamin, mineral, or protein.

It's a natural substance that clears brain fog in adults and transforms newborns' brain development forever.

Here's what it is (&amp; how to get enough of it naturally):🧵 

Choline.

A nutrient made by the liver that your brain can't live without.

Studies found 90% of Americans don't get enough of it in their diets.

Here's why this can be dangerous in the long term: 

Choline helps with:

• Fat metabolism
• Early brain development
• Building cell membranes

But most importantly––it's what creates acetylcholine.

Here's why it's crucial for brain health: 

Acetylcholine is a neurotransmitter that controls:

• Memory formation
• Learning
• Focus

Low levels of this = brain fog, forgetfulness, and mental fatigue.

It's a game-changer for pregnant women too... 

Research from Cornell University found:

Moms who had 500mg of choline/day during pregnancy had babies with faster processing speeds and better attention.

It helped build their hippocampus (your brain's memory center).

So why don't more people know about it? 

The FDA didn't require it on nutrition labels until 2016.

Plus:

• Most doctors don't emphasize it
• Prenatal vitamins underdose it

So how can you get it?

Here are the richest natural sources of choline:

• Chicken breast
• Wheat germ
• Egg yolks
• Beef liver
• Broccoli
• Salmon
• Milk

Which one's the best?

Eggs.

Just 2 egg yolks provide about 300mg of choline.

That's over half the daily value for women.

But how do you even know if you're low on choline? 

There's no quick 'test'.

But some common symptoms include:

• Persistent brain fog
• Memory lapses
• Mental fatigue

Sound familiar? 

Here's a simple routine you can follow:

1. Food first (2-3 egg yolks daily is ideal)
2. Add liver once a week if you can tolerate it
3. Mix in fish, dairy, and legumes
4. Only supplement if needed
5. For pregnancy better talk to your doctor

Most of us still don't get enough choline.

And it's costing us focus, memory, and long-term brain health.

Your brain is literally built from what you eat.

Choose what you're feeding it wisely.

Important

Many of my clients used 100 Mental Models for burning the calories.

It helps you in explaining all the methods.

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Fasting for 72 hours is the best medicine on Earth.

It triggers your body to "eat up" tumors, inflammation, and toxins.

It's literally a doctor within.

Here's how to fast correctly (according to science):

Most people think fasting is just about weight loss or giving your digestive system a break.

But the "magic" occurs at the cellular level through autophagy.

This is where your body literally begins to eat itself.

Let me explain:

Autophagy = the cell’s self-cleaning process

When you fast for an extended period, your cells begin to break down and recycle damaged proteins, faulty mitochondria, and even potentially cancerous cells in their early stages.Autophagy = the cell’s self-cleaning process

It’s like your body finally gets a chance to clear out the built-up waste that contributes to inflammation and illness.

What does science say about fasting?

A 2014 USC study showed 72-hour fasts triggered stem cell-based regeneration of white blood cells, essentially rebooting the immune system.

It's widely known that fasting works for so many health conditions.

But why? Because...

It addresses a root cause often overlooked by modern medicine:

The accumulation of cellular waste, damaged proteins, and weakened mitochondria fuels chronic inflammation.

By clearing out this internal clutter, your body creates the conditions for natural healing to take place.

Now that you understand the science behind it, here’s how to successfully complete a 72-hour fast:

Before You Start: Prepare Your Body (2-3 Days Before)

Begin intermittent fasting (16:8 method) at least 3 days before your extended fast.

Eat during an 8-hour window and fast for 16 hours.

This gradually shifts your metabolism to fat-burning mode.

In the days leading up to your fast, gradually reduce carbohydrates and increase healthy fats.

This helps transition your body into a state of ketosis before the fast officially begins, making the process smoother and more effective.

Focus on nutrient-rich fats like avocados, extra virgin olive oil, grass-fed butter, and MCT oil.

Hours 0-24: The Challenge Phase

The first 24 hours are challenging but manageable.

Your body is shifting to fat burning, causing hunger, irritability, and energy shifts. This is normal and temporary.

Your hunger hormone ghrelin begins to stabilize after the first day.

Hours 24–48: The Transition Phase

Around the 36-hour point, many people notice a surge in mental clarity and energy. That’s because your brain is now running on ketones—a cleaner, more efficient fuel source.

Growth hormone levels can spike by up to 300%, helping preserve muscle mass while accelerating fat burning.

This is when fat loss really starts to take off.

Hours 48-72: The Healing Phase

The final 24 hours are where the most profound healing occurs.

Chronic joint pain can disappear as well as other positive changes during this phase.

Brain fog lifts as inflammation recedes.

What Can You Consume During a 72-Hour Fast?

To support your fast without breaking it, stick to the following:

Pure water – still or sparkling
Black coffee – no cream, sugar, or sweeteners
Plain tea – herbal or traditional, without additives

Electrolytes – sodium, potassium, and magnesium as outlined earlier to maintain balance and prevent fatigue

These keep you hydrated, support energy levels, and help your body stay in a fasted state.

The most important part: how to break a fast?

• Start with bone broth
• Wait 1 hour, then have 1-2 scrambled eggs/avocado
• Wait another hour before eating a small meal with protein and healthy fats
• Avoid all carbs, sugar, and processed foods for at least 24 hours after

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Let’s be honest—going 72 hours without food isn’t easy.
 
The first time is the toughest. The second time is still a challenge, but much more manageable. By the third, you’ll be surprised at how natural it feels.