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The Neurogenics Brain Health Blueprint · a 12-week programme

Twelve weeks. One plan.
Real support.

A structured programme for brain fatigue, brain fog, low mood, anxiety and poor sleep. We find what is draining your brain, build a plan around your results, and support you week by week to put it into practice. At week 12 we re-assess, so you can see what has changed.

Next group starts Tuesday 9 March 2027. Ten places.

See start datesTake the £12 analysis
12Weeks, from assessment to re-assessment
4Consultations with Alan
10Weekly sessions, online
1Personal plan, built from your results
Why a programme

What the research points to

Sleep, movement and food each have good evidence behind them for mood and energy. The hard part is doing them consistently when you are already tired, foggy or low, which is why the Blueprint is built around structure and weekly support.

Exercise and mood

BMJ · 2024 · 218 trials

A review of 218 randomised trials in people with depression found walking or jogging, yoga and strength training reduced symptoms, alongside usual treatment. Programmes with clear prescriptions, and group exercise, tended to do better.

Noetel et al., BMJ 2024 →

Food and mood

SMILES trial · 2017 · 67 adults

Adults with moderate to severe depression were given 12 weeks of dietary support alongside their usual care. A third reached remission, compared with 8% of those given social support instead. It was a small trial, so more research is needed.

Jacka et al., BMC Medicine 2017 →

Sleep

NICE guidance

NICE recommends cognitive behavioural therapy for insomnia (CBT-I) as the first-line treatment for long-term insomnia, ahead of sleeping tablets, because its benefits last after treatment ends.

NICE Clinical Knowledge Summary →

These studies tested single elements in groups of people; individual results vary. The Brain Health Blueprint draws on their principles and adds detailed testing to personalise your plan. It is not a treatment for depression, anxiety or insomnia, and works alongside your GP and any therapy you are having.

How it works

Three phases

Weeks 0–1

Assess

  • Brain Performance Analysis
  • Validated fatigue, mood, anxiety and sleep questionnaires
  • Medical, medication and life history
  • Targeted lab tests
  • Your results and personal plan
Weeks 2–11

Rebuild

  • One focus area each week
  • Sleep, brain fuel, movement and stress
  • Thinking habits and focus
  • A mid-point review at week 7
  • Weekly accountability and support
Week 12

Review

  • Questionnaires and analysis repeated
  • Your results compared with week 0
  • Goals scored
  • A plan to keep going
  • A summary for your GP, if you wish
Week by week

What happens each week

Weeks 2 to 11 are your ten weekly sessions: online with Alan one-to-one, or in the Tuesday evening group. Each week adds one focus area, and the habits from earlier weeks carry on. Your plan is adjusted to your results, so the order and emphasis may change for you.

  1. Before–
    Discovery ConsultationTwo to three weeks before your start date, online or at the clinic: your Brain Performance Analysis reviewed, your history, current medication, and the tests that will change your plan.
  2. Week1
    Full Consultation: your planYour results explained in plain English, validated fatigue, mood, anxiety and sleep questionnaires, the main drivers identified, and a personal plan with three goals.
  3. Week2
    SleepYour body clock, light, a regular wake time and the core techniques used in CBT for insomnia. We screen for sleep apnoea and refer to your GP if it is suspected.
  4. Week3
    Brain fuelSteady blood sugar, protein, meal timing, caffeine and alcohol, and the Mediterranean-style eating pattern used in mood research.
  5. Week4
    Movement for mood and energyWalking, strength or yoga, built up gradually. If effort leads to crashes, we switch to energy pacing instead.
  6. Week5
    The stress responseBreathing, relaxation and recovery practices to calm a nervous system stuck on high alert.
  7. Week6
    Gut–brain healthWhere your profile or tests point to the gut, we address it here.Personalised to your results
  8. Week7
    Mid-point reviewQuestionnaires repeated, progress checked and your plan adjusted.
  9. Week8
    Thinking habitsPractical tools for worry, rumination and self-criticism. Where talking therapy would help, we help you access it.
  10. Week9
    Focus and brain fogSingle-tasking, breaks, screen and information load, and rebuilding mental stamina.
  11. Week10
    Connection, daylight and purposeTime outdoors, people who lift you, and activities that matter to you.
  12. Week11
    Hormones, thyroid and nutrientsWhere your tests point to thyroid, iron, B12, vitamin D or hormone balance, we address it here, and consolidate your habits.Personalised to your results
  13. Week12
    Re-assessmentQuestionnaires and analysis repeated, compared with where you started, and a maintenance plan agreed.
Assess
Rebuild
Review
Measuring progress

What we measure at the start and at week 12

The same measures are taken at the start and the end, so you can see your own change rather than take our word for it.

Brain Performance Analysis (8 areas)Fatigue questionnaireMood questionnaireAnxiety questionnaireSleep questionnairePersonal goalsLab markers, where needed
Is it right for you?

Who the Blueprint is for

Well suited

  • You feel mentally drained, foggy or slow most days
  • Your mood, motivation or worry are dragging you down
  • Your sleep is poor or unrefreshing
  • You are burnt out after a long period of stress
  • You want to work on the physical side alongside any therapy or medication

Alongside other care

  • You are already seeing your GP, a therapist or a psychiatrist and want to add structured lifestyle support
  • Your fatigue may be linked to menopause, a past concussion or a viral illness

Not right now: get help first

  • Thoughts of harming yourself or ending your life: call 999, NHS 111 (press 2) or Samaritans 116 123
  • Severe depression, or symptoms such as hearing voices or very high mood: please see your GP or mental health team first
  • Sudden confusion, weight loss or new neurological symptoms: see your GP
Programme options

Two ways to take part

The same programme and the same four consultations with Alan, with your weekly sessions either one-to-one or in a small online group. Everything can be done online; consultations can also take place at the clinic in Llandudno.

ONE-TO-ONE

Personal programme

  • 4 consultations with Alan: Discovery, Full, mid-point and final review
  • 10 weekly one-to-one sessions, online
  • Plus open access to the Tuesday evening group sessions during your 12 weeks
  • Your personal plan and progress tracker
£1,250|12 weeks
SMALL GROUP

Group programme

  • 4 one-to-one consultations with Alan: Discovery, Full, mid-point and final review
  • 10 weekly group sessions online, Tuesdays 7pm to 8:30pm
  • Up to 10 places on each group programme
  • Your personal plan and progress tracker
£795|12 weeks

Both prices include your Discovery Consultation: if you have already paid £95 for one, it is credited in full when you join. Lab test fees are separate. They depend on the tests chosen and are agreed with you at your Discovery Consultation.

Start dates

Upcoming start dates

The Blueprint runs in intakes with fixed start dates. Book your Discovery Consultation by the date shown, so your tests are back before you begin.

Group · 10 places

Group 1

Tuesdays 9 March to 11 May 2027, 7pm to 8:30pm online.

Discovery Consultations from 1 February. Full Consultations week of 1 March.

One-to-one · 5 places

Intake A

Starts week of 15 March 2027.

Discovery Consultation by the week of 22 February.

Group · 10 places

Group 2

Tuesdays from 1 June 2027, 7pm to 8:30pm online.

Discovery Consultations from 26 April. Full Consultations week of 24 May.

Can’t make these dates? You can book a Discovery Consultation at any time and join the next intake.

Getting started

How to start

01

Take the Brain Performance Analysis

A 12-minute online questionnaire scoring eight areas, from mental stamina and focus to mood, calm and sleep. Your report is ready straight away. £12, refunded when you book a Discovery Consultation.

Start the analysis
02

Discovery Consultation

An unhurried 60-minute conversation about your energy, focus, mood and sleep, online or at the clinic. We agree which tests, if any, are worth doing and whether the Blueprint is right for you. £95, credited in full when you join.

Book onlineBook at the clinic
03

Begin your Blueprint

Choose a one-to-one or small-group intake. Your tests are arranged, and your programme begins with your Full Consultation and personal plan.

See start dates

Questions about the Blueprint

Is this a treatment for depression or anxiety?

No. The Blueprint supports brain health and works on factors that research links to mood, energy, focus and sleep. It does not diagnose or treat mental health conditions, and it works alongside your GP and any therapy or medication, never in place of them.

Will I feel better?

We can’t promise that, and nobody honestly can. What we can promise is a thorough assessment, a plan built around your results, weekly support to put it into practice, and a re-assessment at week 12 so you can see what has changed.

When does the next programme start?

The next group meets on Tuesday evenings from 9 March 2027, and the next one-to-one intake starts in the week of 15 March 2027. See the start dates above.

What if I’m too tired to manage a 90-minute session?

That’s fine. Sessions include a break, cameras can be off, and you can step away when you need to. The plan is built to fit the energy you have.

If I choose one-to-one, can I join the group sessions too?

Yes. One-to-one clients are welcome at the Tuesday evening group sessions that run during their 12 weeks, at no extra cost.

Will you stop or change my medication?

No. Please continue any medication your doctor has prescribed. If our findings suggest something your GP should review, we will tell you and, with your permission, share it with them.

What happens if I struggle during the programme?

Tell us. If your mood drops or you feel unsafe, we will help you get the right support quickly, including contacting your GP with your permission. In a crisis, call 999, NHS 111 (press 2) or Samaritans on 116 123.

Ready to start your Blueprint?

Begin with the Brain Performance Analysis, a clear first look at your focus, stamina, mood, calm and sleep.

Start the analysis