You Can Fix Your Brain by Tom O’Bryan Summary

You Can Fix Your Brain outlines a weekly, 1-hour plan to improve brain health through lifestyle changes, targeting memory loss, brain fog, sleep issues, anxiety, and ADHD. Dr. Tom O'Bryan emphasizes avoiding inflammatory foods like gluten, sugar, and dairy while incorporating nutrition, toxin reduction, and stress management. The book blends scientific research with actionable steps, including optimizing gut health and addressing environmental factors like mold or heavy metals.

This book is ideal for individuals experiencing brain fog, chronic fatigue, or cognitive decline, as well as those seeking to prevent neurological disorders. It’s also valuable for people with autoimmune conditions, ADHD, or sleep disturbances. Dr. O’Bryan tailors advice for readers willing to make gradual dietary and lifestyle changes, particularly avoiding gluten and processed foods.

Yes, for readers seeking practical, research-backed strategies to enhance cognitive function. While some criticize its promotional tone and oversimplified science, the book provides accessible steps like dietary tweaks and toxin avoidance. Positive reviews highlight improved focus and energy, though results may vary depending on adherence to its protocols.

Key ideas include the gut-brain connection, the role of inflammation in cognitive decline, and the impact of environmental toxins. Dr. O’Bryan advocates for a 5-step framework: Remove (toxins), Restore (nutrients), Rebalance (hormones), Repair (gut lining), and Retrain (neural pathways). The book also stresses gluten sensitivity’s neurological effects.

The book attributes brain fog to gluten sensitivity, blood sugar imbalances, and toxin exposure. Solutions include eliminating gluten, balancing macronutrients, and incorporating anti-inflammatory foods like omega-3s. Dr. O’Bryan also recommends optimizing sleep and using targeted supplements like magnesium and B vitamins.

Dr. O’Bryan advises cutting gluten, dairy, and refined sugars while increasing leafy greens, healthy fats, and pasture-raised proteins. He highlights cross-contamination risks for gluten-sensitive individuals and suggests intermittent fasting to reduce inflammation. The plan includes weekly meal templates and snack alternatives.

Yes. The book links these conditions to nutrient deficiencies (e.g., zinc, magnesium) and blood sugar dysregulation. Strategies include balancing protein intake, reducing screen time, and using adaptogens like ashwagandha. Dr. O’Bryan also emphasizes addressing undiagnosed food sensitivities.

Critics argue the book oversimplifies complex science and heavily promotes Dr. O’Bryan’s products. Some readers report minimal results from dietary changes, while others question the emphasis on gluten avoidance without clinical testing. However, supporters praise its actionable steps and holistic approach.

Unlike generic advice, this book focuses on incremental weekly changes and personalized toxin testing. It diverges from works like Grain Brain by emphasizing a 1-hour/week commitment and including COVID-19-era relevance, such as pandemic-related cognitive stressors.

Dr. O’Bryan identifies poor sleep as a driver of cognitive decline, linking it to blood sugar spikes and blue light exposure. Recommendations include nighttime mindfulness practices, blackout curtains, and avoiding electronics before bed. The book also addresses sleep apnea’s impact on brain health.

The book suggests early intervention through diet, exercise, and toxin reduction may lower Alzheimer’s risk. Dr. O’Bryan cites studies connecting gluten sensitivity to neurological inflammation and advocates regular cognitive training exercises. However, he clarifies that results depend on individualized compliance.

It includes weekly checklists, supplement guides, and recipes for brain-boosting meals. The book also offers templates for tracking symptoms and progress, alongside recommendations for affordable lab tests to identify food sensitivities or nutrient deficiencies.