Consume foods rich in omega-3s or supplement with 1.5-3 grams of EPA daily to support healthy brain function and cognition in the short and long term.
Strive to consume 500-1000 milligrams of choline per day, primarily from egg yolks or other sources, to support the acetylcholine pathway crucial for focus and concentration.
Supplement with at least 5 grams of creatine monohydrate daily to provide a fuel source for the brain and enhance frontal cortical circuits involved in mood and motivation, improving cognition.
Obtain phosphatidylserine from meats and fish, or consider supplementing, as it is directly supportive of neuronal function and brain health.
Regularly eat a cup or two of blueberries, blackberries, or black currants, ideally daily, because their anthocyanins improve brain function and overall well-being.
To develop a preference for healthy foods, pair them with foods that you already like and that cause a shift in brain metabolism; this can make the healthy food taste better within 7-14 days.
Gradually reduce consumption of highly sweet or savory “super palatable” foods to adjust your palate and dopamine system, making less intense, healthier foods more attractive and rewarding.
Consistently consume healthy foods, especially those that increase brain metabolism and dopamine, as regular intake reinforces their desirability and makes them feel good.
Consume glutamine from protein-rich foods or supplement with 1-10 grams daily, as it can signal satiation to the brain and help offset sugar cravings.
If consuming artificial sweeteners, do so separately from foods that raise blood glucose levels, as pairing them can disrupt blood sugar management and insulin response.
Always check with your doctor before starting or removing anything from your diet or supplement regimen to ensure it is safe and appropriate for your individual health.
Take AGZ 30-60 minutes before sleep to increase the quality and depth of your sleep, aiding in waking up feeling more refreshed.
Dissolve one packet of Element in 16-32 ounces of water and drink it first thing in the morning and during physical exercise to ensure adequate hydration and electrolyte intake.