Intermittent Fasting: A Promising Strategy for Brain Health

What it is and how it works

Intermittent fasting refers to deliberate restrictions on time‑windows or days for eating—common methods include 16:8 time‑restricted eating (fast 16 hours, then eat in an 8‑hour window), alternate‑day fasting, or 5:2 regimens The Guardian+1.

These fasting protocols trigger:

Enhanced insulin sensitivity and lower blood glucose.
Elevation of ketone bodies (like β‑hydroxybutyrate), which offer neuroprotective energy to neurons.
Induction of autophagy—cellular “housekeeping” that removes damaged proteins and misfolded amyloid β.
Reduction in inflammation and oxidative stress.
Improved neurogenesis, mitochondrial function, and vascular health Taylor & Francis Online+15PMC+15BetterMe+15 The Guardian+1.

A Johns Hopkins pilot comparing diets found that an intermittent fasting plan significantly improved memory and executive function compared to other diets, due to better insulin resistance outcomes PubMed+7Johns Hopkins Medicine+7University of Kansas Medical Center+7.

Preclinical & animal data

Animal studies in Alzheimer’s models show that time‑restricted feeding (a form of IF) dramatically reduced amyloid plaque accumulation, improved memory and sleep rhythms, and corrected circadian disruptions—all major markers in Alzheimer’s pathology BetterMe+15UC San Diego Today+15PubMed+15.

Although human data is still limited, experts suggest that long‑term intermittent fasting may reverse or delay Alzheimer’s progression by modulating these pathways PubMed Dementia Australia.

Human evidence & expert opinion

A 2023 scoping review concluded that IF induces physiological changes—reduced oxidative stress, improved vascular function, and hippocampal synaptic adaptation—which could slow Alzheimer’s dementia over time PubMed.

While large human trials specifically targeting Alzheimer’s are pending, experts like Dr. Nathaniel Chin recommend a 12-hour daily fast (e.g. eating between 11 a.m. and 7 p.m.) to support metabolic health and potentially reduce dementia risk New York Post. They caution that skipping breakfast entirely may actually correlate with greater risk of cognitive decline in older adults—underscoring structured rather than haphazard fasting EatingWell+2New York Post+2.

GO Energy & Hydration: Enhancing IF to Support Cognition & Energy

GO Energy & Hydration from Paragon Nutrition is purpose‑built to complement intermittent fasting protocols and address common pain points—especially during fasting windows:

1. Appetite suppression

Clean, sugar‑free formula with natural caffeine and B‑vitamins helps blunt hunger and curb cravings during fasting, making fasting more sustainable—without breaking insulin resistance improvements.

2. Improved mental focus

110 mg of plant‑based caffeine from green tea and coffee bean extracts supports alertness and clarity—helpful during fasted mornings or middays when energy might dip.

3. Electrolytes & hydration

Essential minerals like sodium, potassium, magnesium, and calcium restore hydration and maintain electrolyte balance—crucial during fasting, when you shed sodium and risk fatigue or brain fog.

4. Vitamins for cognition & metabolism

Bioavailable B‑vitamins support the energy conversion pathways in neurons and curb appetite naturally through metabolic balance.

5. Sustained stamina

Helps maintain energy levels during fasting without a crash—in particular helpful for caregivers or older adults who need consistent cognitive stamina.

By aligning with IF goals—curbing hunger, preserving insulin sensitivity, supporting hydration, and fueling focus—GO Energy & Hydration makes intermittent fasting more effective, comfortable, and sustainable.

Creatine Monohydrate: Clinically‑Supported Support for Aging Brains

Creatine Monohydrate (CrM) is widely known in sports nutrition—but recent clinical research points to its potential benefits for cognitive decline and Alzheimer’s support, particularly in older adults.

Clinical & pilot data

A 2025 pilot study—Creatine to Augment Bioenergetics in Alzheimer’s (CABA)—at University of Kansas administered 20 g/day of CrM for eight weeks to mild AD patients. Results showed improved working memory and executive function, and confirmed feasibility and safety in this population Amazon BioMed Central+2University of Kansas Medical Center+2.
Larger meta‑reviews and systematic reviews show that creatine monohydrate improves memory, attention, and processing speed, especially in older or cognitively stressed populations—supporting its role in mitigating cognitive decline Frontiers PubMed.
AD mouse models supplemented with creatine show improved brain energy metabolism, better mitochondrial function, and reduced Alzheimer’s biomarkers in the brain The Times+4ScienceDirect+4Verywell Health+4.
Experts highlight that creatine is notably beneficial when the brain is energy‑stressed—such as in aging, sleep deprivation, or early dementia—and that older adults are among those who benefit most Verywell Health+1.

Mechanisms & key takeaways

Creatine supplies neurons with improved ATP energy recycling, supporting brain bioenergetics where dysfunction is common in Alzheimer’s. It facilitates neuroprotection, attention, and executive cognitive functions, especially with consistent supplementation over weeks to months ScienceDirect.

Though more large‑scale trials are needed, the current body of evidence supports creatine as a promising adjunctive approach to slow cognitive decline—particularly in early or mild cases.

Integrating It All: A Framework for Brain‑Supporting Lifestyle

Step	Strategy
1	Adopt an intermittent fasting regimen—such as 16:8 or 12:12 daily fasting—to improve insulin sensitivity, reduce inflammation, and support autophagy. Avoid inconsistent skipping of meals like breakfast; structured fasting delivers metabolic benefits.
2	During your fasting window, use GO Energy & Hydration to: curb hunger, maintain electrolyte balance, support focus and hydration—without breaking your fast or raising insulin.
3	Supplement with Creatine Monohydrate, ideally after consulting a healthcare provider—up to 20 grams daily (or standard 5 g maintainer)—to support neuronal energy metabolism. Over weeks, it may yield measurable cognitive gains.
4	Combine with healthy diet, gentle exercise, adequate sleep, and stress management to maximize neuroprotective benefits.

Call to Action

If you're concerned about cognitive decline, dementia prevention, or Alzheimer’s support, consider lifestyle strategies that target insulin resistance, metabolic health, and brain energy—rather than waiting for pharmaceutical breakthroughs.

Start with defined intermittent fasting (12–16 hours daily), leverage GO Energy & Hydration to make fasting sustainable and focused, and explore Creatine Monohydrate to support brain bioenergetics.

Together, these evidence‑based tools give you agency over brain health and aging with credibility, clarity, and consistent results.

Paragon Nutrition Online Store

References

Sources cited throughout include:

Scoping reviews of human & animal evidence linking IF with dementia prevention Amazon ScienceDirect+4Medical News Today+4The Guardian+4.
GO Energy & Hydration product benefits, clean ingredients, appetite suppression, electrolytes, caffeine and B‑vitamin support Amazon.
Creatine studies: pilot clinical trial in Alzheimer’s patients (CABA), meta‑analyses showing improved memory/attention in older adults, animal models showing improved brain bioenergetics and AD biomarkers BioMed Central University of Kansas Medical Center PMC Frontiers PubMed ScienceDirect Verywell Health sfchronicle.com.

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