At Clay, we focus on the fundamentals—because lasting health is built from the ground up. That’s why I build behavior plans with every Clay Member to establish what we call the Foundational Five: Protein, Steps & Movement, Hydration, Sleep, and Metabolic Reset. These five habits are the building blocks of energy, recovery, and high performance—whether you’re just starting out or aiming to optimize. They’re straightforward, effective, and entirely in your hands.
Get Your Sleep Setup Right: A Guide for Optimal Rest
Why Sleep Matters
Sleep isn’t an afterthought—it’s a cornerstone of whole-body health. Quality sleep drives recovery, balances hormones, sharpens focus, and supports your immune and metabolic systems. It’s where the body repairs and the mind resets.
This guide is your starting point. The real magic happens when you consistently apply it. Dial in your sleep setup and give your body the rest it deserves.
Darken Your Bedroom
Why: Light suppresses melatonin, the hormone that signals to your body that it’s time to sleep. How: Use blackout curtains or a sleep mask to block light. Remove televisions, clocks, or any other device that puts out light (whether is is turned on or off).
Keep It Cool
Why: Your core temperature naturally drops as you fall asleep. A cooler room supports that process. How: Set your thermostat to 60–67°F (15–20°C). And when it comes to clothing & bedding, less is more.
Minimize Noise
Why: Sudden or low-level noise can disrupt deep sleep cycles. How: Use earplugs or a white noise machine to block out background sounds.
Reserve Your Bed for Sleep
Why: Associating your bed with rest helps your brain wind down faster. How: Avoid using your bed for work, TV, or scrolling.
Invest in Comfort
Why: Discomfort can keep you from falling into or staying in deep sleep. How: Choose a quality mattress and supportive pillows. Replace them every 5–7 years.
Written by Andrew Browning, Coaching Director @ Clay Health & Care Andrew Browning is a performance coach and educator with nearly two decades of experience in training, teaching, and behavior change. As Clay’s Coaching Director, he combines deep knowledge in exercise physiology, metabolic health, and recovery with a passion for helping people build sustainable habits that fuel performance at every level.
Reviewed by Dr. Allen Gorman, Medical Director @ Clay Health & Care Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.
Huberman Lab is a mainstay at this point. Dr. Andrew Huberman takes a deep dive into how exercise doesn’t just build stronger bodies — it builds smarter, healthier brains. In this episode, Andrew explains:
How different forms of exercise trigger specific neurochemical responses that heighten alertness, boost learning, and enhance neuroplasticity.
The science behind hormones like osteocalcin and brain-derived neurotrophic factor.
An actionable roadmap for designing a weekly exercise plan that maximizes brain health, performance, and longevity.
Why This Matters:
All of us at Clay believe that truly optimized health means being as sharp, resilient, and capable mentally as you are physically. Dr. Huberman’s insights reinforce what we prioritize in every health journey: strategic movement isn’t just about looking fit — it’s about fueling the brain for better decision-making, learning, memory, and long-term cognitive protection.
In this mega popular TED Talk (10+ million views & counting!), neuroscientist Dr. Wendy Suzuki delivers a powerful, science-backed case for why exercise is the single best thing you can do today to support your brain health. In under 20 minutes, Dr. Suzuki breaks down how physical activity boosts mood, sharpens memory, and even builds resilience against neurodegenerative diseases like Alzheimer’s. It’s a practical reminder that moving your body doesn’t just change your physique — it literally rewires and protects your brain.
Why This Matters:
We know that optimal health is about more than physical fitness — it’s about building a strong, capable mind alongside a strong body. Dr. Suzuki’s insights highlight a core truth we live by: exercise is a foundational tool for longevity, cognitive performance, and quality of life. If you’re serious about enhancing brain resilience, mental sharpness, and emotional well-being, consistent movement isn’t optional — it’s a non-negotiable.
In this conversation from The Drive, Dr. Peter Attia and renowned sleep scientist Dr. Matthew Walker dive deep into one of the most vital—and overlooked—pillars of health: sleep. Pulling together highlights from past episodes, they explore why we sleep, how sleep stages and chronotypes influence health, and what practical steps you can take to optimize total sleep and sleep efficiency. They also dig into zeitgeist topics like the benefits and drawbacks of napping, the true impact of blue light and caffeine, and safer alternatives to sleeping pills for those struggling with rest.
Why This Matters:
At Clay, we know that sleep isn’t just about feeling rested — it’s fundamental to performance, recovery, metabolism, and longevity. The insights from Dr. Attia and Dr. Walker offer a blueprint for anyone serious about building a resilient, high-performing body and mind. By understanding and applying the science of sleep, you can dramatically improve your health span, sharpen cognitive function, and give your body its best shot at repair and growth every single day.
Unless you find yourself steeped in the world of performance and longevity, Nicotinamide Adenine Dinucleotide (NAD⁺) may not be a household name yet—but it’s steadily getting there. This essential molecule is rapidly emerging as a focal point in conversations about cellular health, aging, and energy metabolism. And for good reason: NAD⁺ is fundamental to how our bodies produce energy, repair cells, and respond to stress. Without it, life—at least as we know it—doesn’t function.
So what exactly is NAD⁺? Why does it decline with age? And what are researchers uncovering about its role in longevity and performance?
What is NAD⁺?
NAD⁺ is a coenzyme found in every living cell. Think of it as a cellular power broker—essential for converting the food you eat into energy your body can actually use. It plays a critical role in redox reactions (the transfer of electrons), which power your mitochondria—the “engines” of your cells.
In short, NAD⁺ is a major player in keeping your cells alive, energized, and functioning.
It doesn’t stop at energy metabolism. NAD⁺ is also involved in:
DNA repair
Inflammation regulation
Gene expression via sirtuins (a family of proteins tied to aging)
Stress responses
Circadian rhythm balance
Which means: from brain clarity to muscle repair to how you recover from a tough workout, NAD⁺ is pulling the strings behind the scenes.
Why Does NAD⁺ Matter More as We Age?
NAD⁺ levels naturally decline with age. By the time we’re in our 40s or 50s, we may have half the NAD⁺ we did in our youth. That drop is associated with a cascade of effects:
Slower metabolism
Increased oxidative stress
Reduced mitochondrial efficiency
Decreased cognitive performance
Lower physical endurance
Weakened cellular repair mechanisms
In vivo NAD assay reveals the intracellular NAD contents and redox state in healthy human brain and their age dependences, Xiao-Hong Zhu | Study Link
In simpler terms: less NAD⁺ = less energy, less resilience, and a greater vulnerability to the effects of aging.
How Does the Body Produce NAD⁺ Naturally?
Before we ever consider supplements or therapies, it’s important to understand that your body already makes NAD⁺—in three main ways:
1. Preiss-Handler Pathway Converts niacin (vitamin B3) from the diet into NAD⁺.
2. De Novo Pathway Builds NAD⁺ from tryptophan (an amino acid found in protein-rich foods like turkey and eggs).
3. Salvage Pathway Recycles NAD⁺ from other molecules that have already been used. This is the most efficient and heavily relied upon method.
However, as we age, these pathways become less efficient. Enzymes that break down NAD⁺ become more active, and the body’s ability to recycle it declines. This metabolic slowdown is one of the major reasons scientists are now focusing on ways to support or restore NAD⁺ levels.
Can Lifestyle Affect NAD⁺ Levels?
Yes—and dramatically. Here are a few ways to naturally support your body’s NAD⁺ production:
✔️ Exercise regularly – especially endurance training, which upregulates key NAD⁺-related enzymes ✔️ Eat a nutrient-dense diet – foods rich in B vitamins, tryptophan, and antioxidants ✔️ Get adequate sleep – sleep is when cellular repair ramps up, and NAD⁺ is key to that process ✔️ Minimize chronic stress – high cortisol levels can suppress the enzymes needed for NAD⁺ regeneration
These aren’t just good wellness habits—they’re also direct inputs into the machinery that maintains your NAD⁺ levels.
Why Is NAD⁺ in the Zeitgeist Now?
Although NAD⁺ was discovered more than a century ago, its connection to aging and performance is a relatively recent frontier.
In 2020, a pivotal review published in Pharmaceuticals by Radenković and Verdin explored NAD⁺’s emerging role in what’s now referred to as longevity medicine. It highlighted how replenishing NAD⁺—through precursors, lifestyle changes, or therapies—could improve mitochondrial health, increase resilience to metabolic stress, and slow age-related decline.
As a result, NAD⁺ is now part of the conversation among elite athletes, biohackers, and researchers alike. It’s no longer just about lifespan—it’s about healthspan.
Given the decline in NAD⁺ with age, many are exploring ways to supplement it. Oral NAD⁺ precursors like NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide) are popular, though more research is needed to confirm their absorption and clinical efficacy.
Another promising method is subcutaneous NAD⁺ injections. These allow for a slow, sustained release of NAD⁺ into the body’s fat stores, which then gradually enter circulation. While more clinical studies are underway, early anecdotal reports are compelling—individuals often describe:
Elevated energy
Improved focus and mental clarity
Enhanced recovery after exercise
Better sleep quality
Greater stress resilience
It’s an exciting area, but one that calls for responsible, science-backed implementation.
“When it comes to subcutaneous NAD⁺ injections, the clinical effects are impressive—patients often report increased energy, sharper cognition, better sleep, and enhanced well-being. The slow absorption into fatty tissue offers a sustained release, making it a convenient, less invasive option for long-term benefits like improved metabolism and stress resilience.”
Written by Dr. Allen Gorman, Medical Director @ Clay Health & Care Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.
Reviewed by Andrew Browning, Coaching Director @ Clay Health & Care Andrew Browning is a performance coach and educator with nearly two decades of experience in training, teaching, and behavior change. As Clay’s Coaching Director, he combines deep knowledge in exercise physiology, metabolic health, and recovery with a passion for helping people build sustainable habits that fuel performance at every level.
At Clay, we view health as a dynamic system comprised of five interconnected elements: Body, Brain, Blood, Fuel, and Heart. Each element plays a crucial role in guiding and optimizing overall health, but the Brain stands as the central control hub of the entire system. Think of it as the command center, where all the information from your body converges and processes. It’s responsible for regulating everything from mood and memory to motor function and decision-making. Without optimal brain health, none of the other elements can truly function at their best.
As someone deeply involved in the science of health optimization, I can tell you firsthand: when the brain thrives, so does the rest of the body. I personally focus on practices that support my own brain health—prioritizing sleep, maintaining social connections, fueling my body properly, and engaging in brain-training exercises. The truth is, taking care of your brain isn’t just about preventing diseases or improving cognitive performance—it’s a pathway to more vibrant living. In this article, I’ll explore what we can do to optimize our brain health and why it’s such a key focus at Clay.
Why Brain Health Matters—And What Most People Miss
Health is both a system and a signal. When one element is off—especially the brain—it often points to deeper imbalances in the whole body. That’s because the brain isn’t some mystical black box; it’s a physical organ, made up of cells and atoms, just like your heart or liver. And like any other organ, it has an ideal way it wants to function.
When your brain isn’t working well—whether that shows up as poor memory, mood swings, irritability, or insomnia—it’s often the result of poor fuel, lack of recovery, chronic stress, or unchecked inflammation. You could be crushing your workouts and eating “clean,” but if you’re staring at the ceiling every night, your health isn’t optimized. The brain is often the canary in the coal mine.
The Core of Brain Health: What You Need to Know
The brain is a physical organ, just like your heart or liver. It requires the right inputs to function properly. That means sleep, stress management, community, and fuel all have direct effects on brain health. When these are optimized, the brain can thrive, leading to better cognition, mood regulation, and overall vitality.
At Clay, we focus on using science and personalized care to optimize these factors, enabling you to harness the full potential of your brain. In my experience, the most critical components to a healthy brain are:
Sleep: This is where it all starts. Research has shown that deep sleep is crucial for clearing toxins and waste from the brain, a process known as the brain’s glymphatic system. Without quality sleep, brain function and overall health can decline quickly.
Stress management: Chronic stress damages the hippocampus (the area of the brain responsible for memory) and increases the risk of cognitive decline. At Clay, we don’t just monitor stress levels, but also how your body responds to stress over time.
Social connections and community: Studies consistently show that maintaining strong relationships leads to better brain health and cognitive function. In fact, people with strong social networks have lower risks of Alzheimer’s and dementia.
Fuel and Metabolism: The foods we eat—particularly fat and carbs—directly affect brain function. Ketones, produced from fats, are a highly efficient fuel for the brain. At Clay, we guide clients on optimizing nutrition for cognitive health, including a diet that balances healthy fats and minimizes processed sugars.
At Clay, we prioritize science-backed brain health. Our clinicians expertly guide you through the latest supplements—like NAD+—to optimize cognitive function and support long-term brain vitality.
Brain Health for Women: A Unique Challenge
For women, especially around perimenopause and menopause, brain health can present unique challenges. Fluctuating hormone levels often lead to common symptoms such as brain fog, difficulty concentrating, irritability, and disrupted sleep.
Hormonal changes during this time can lead to reductions in estrogen—a hormone with protective effects on the brain. This can lead to increased inflammation and a higher risk of neurodegenerative diseases. That’s why Clay emphasizes hormone optimization, paired with nutrition, stress management, and sleep improvement. By addressing these factors holistically, we help women restore brain function and feel more balanced, cognitively and emotionally.
Additionally, studies show that resistance training and cardiovascular exercise can help mitigate the brain changes associated with menopause. It’s important to maintain an active lifestyle to protect against cognitive decline and neurodegeneration during this phase of life.
Brain Health for Men: The Effects of Stress and Hormones
For men, brain health can often be linked to low testosterone levels, poor sleep, and chronic stress. Low testosterone has been associated with cognitive decline and even conditions like Alzheimer’s disease. In fact, studies suggest that testosterone replacement therapy may improve cognition in older men with low levels.
Stress, which affects men’s brains differently than women’s, can lead to issues such as irritability, fatigue, and memory problems. The long-term effects of stress, paired with low testosterone, can exacerbate cognitive decline. Fortunately, with the right approach—hormonal balance, sleep optimization, and stress reduction—brain function can improve, and mood can stabilize.
Exercise is especially critical for men, as it enhances brain function by improving blood flow, reducing inflammation, and stimulating the production of growth factors that support neuron health.
Preventing Brain Disease and Neurodegenerative Illness
An important aspect of maintaining a healthy brain is preventing disease. Conditions like Alzheimer’s, Parkinson’s, and other forms of neurodegeneration are often linked to inflammation, oxidative stress, and metabolic dysfunction. However, early intervention and lifestyle changes can have a significant impact on preventing or delaying the onset of these diseases.
Recent research indicates that lifestyle factors such as a low-carbohydrate diet, regular physical activity, and mental stimulation (through activities like brain games and learning new skills) are all crucial in reducing the risk of neurodegenerative conditions. At Clay, we prioritize brain optimization as part of our proactive approach to health. For those already showing early signs of cognitive decline, we offer personalized care plans that include lab testing, nutritional advice, and lifestyle adjustments to minimize risk factors and optimize brain function.
Brain’s Relationship with Fitness, Fuel, and Nutrition
The brain is highly responsive to the physical state of your body. Exercise not only boosts physical health, but it also enhances brain health by increasing blood flow, stimulating the release of brain-derived neurotrophic factor (BDNF), and reducing inflammation. In fact, regular cardiovascular exercise and strength training are two of the best things you can do for your cognitive function.
Fuel is equally important. A high-fat, low-carb diet—especially one that promotes ketone production—can significantly enhance brain performance. Ketones are a clean-burning fuel for the brain and are especially important in maintaining cognitive function as we age. At Clay, we integrate these insights into our nutrition recommendations, helping you fuel your brain for long-term health and mental clarity.
Brain Optimization Tools: Mindfulness, Meditation, and Memory Exercises
In addition to physical health, mental exercises like mindfulness, meditation, and memory games are excellent tools for optimizing brain health. Regular meditation can reduce stress, improve emotional regulation, and even enhance neuroplasticity—the brain’s ability to form new neural connections. Mindful practices, such as deep breathing exercises, can promote relaxation, support better sleep, and help balance cortisol levels.
Engaging in brain-building exercises like crossword puzzles, learning new languages, or practicing memorization can also help maintain mental acuity and delay the onset of age-related cognitive decline. Even the act of fostering strong social connections and community is a brain-boosting activity. Human interaction releases oxytocin, a neuropeptide that reduces stress and improves emotional well-being.
Conclusion: A Brain Health Strategy for Longevity
At Clay, we understand that optimizing brain health isn’t just about preventing disease—it’s about creating a foundation for long-term vitality and longevity. By taking a holistic, systems-based approach that integrates sleep, nutrition, exercise, stress management, and mental stimulation, we help you ensure that your brain remains sharp, resilient, and capable of enhancing every aspect of your life.
Brain health isn’t just for the elderly—it’s for anyone who wants to think clearly, feel good, and optimize their potential, no matter their age.
I’d like to end with a must-watch conversation between two of my north stars in the world of contemporary health & wellness, Dr. Andrew Huberman and Dr. Peter Attia. In this clip, they dive into four science-backed practices that can have an unequivocally positive impact on brain health, offering practical, evidence-driven advice you can apply to your own life.
Written by Dr. Allen Gorman, Medical Director @ Clay Health & Care
Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.
Maggie Riemenschneider is a nurse practitioner with a holistic and personalized approach to care. Drawing on her background in primary care, functional medicine, and women’s health, she helps patients uncover the root causes of their symptoms and empowers them to take charge of their long-term health.
In The ADHD Doctor podcast with Steven Bartlett, psychiatrist and neuroscientist Dr. Daniel Amen shares groundbreaking insights from scanning over 250,000 brains. He reveals how daily habits—from sleep to nutrition—directly impact cognitive function, mood disorders, and even ADHD. His latest book, Change Your Brain Every Day, offers practical, science-backed strategies to optimize brain health through small, consistent changes.
Why This Matters:
At Clay, we champion proactive, data-driven brain care—and Dr. Amen’s work aligns with our belief that lifestyle is medicine. His emphasis on neuroplasticity (the brain’s ability to adapt) reinforces our approach: what you do daily today shapes your mental resilience tomorrow.
