Make sure to get quality and ample sleep on a regular basis, as it is the foundation of all mental and physical health, directly impacting focus, learning, and long-term brain health.
Aim for 150-180 minutes of cardiovascular exercise per week to support heart health, which is crucial for delivering oxygen and glucose to the brain and maintaining its function.
Drink adequate water and ensure sufficient intake of electrolytes (sodium, magnesium, potassium), for instance by dissolving one packet of Element in 16-32 ounces of water first thing in the morning and during exercise, as they are vital for optimal brain and body function, including the electrical activity of neurons.
To develop a preference for healthy foods you don’t currently enjoy, pair them with foods that increase brain metabolism within the same meal for 7-14 days; this leverages the brain’s reward system to make healthy foods more palatable and desirable over time.
Consciously adopt the belief that healthy foods are beneficial for your brain metabolism and overall health, as your subjective thoughts can directly influence physiological responses like blood sugar and insulin.
If you consume artificial sweeteners, do so away from any foods that raise blood glucose levels, as pairing them can disrupt blood sugar management by increasing insulin release and potentially leading to pre-diabetic states.
Ingest 1.5-3 grams of EPA daily, either through foods like fatty fish (mackerel, salmon, herring, oysters, sardines, anchovies, caviar), chia seeds, walnuts, soybeans, or supplementation, to support neuron structure, enhance mood, and maintain cognitive function.
Strive for 500-1000 milligrams of choline per day from sources like eggs (especially yolks), potatoes, nuts, seeds, grains, fruit, or certain fish, as it is vital for producing acetylcholine, which enhances focus and alertness.
Obtain phosphatidylserine from meats, fish, or cabbage, or supplement with 300mg per day, as it directly supports neuronal function, improves cognition, and reduces cognitive decline.
Consume 5 grams of creatine monohydrate daily, either from meat sources or supplementation, to enhance brain function, utilize it as a fuel source, and potentially aid mood regulation and motivation.
Eat 60-120 grams of fresh dark berries (blueberries, blackberries, black currants) daily, or supplement with 400-600mg (or 5.5-11g for higher efficacy) of anthocyanin extract, to improve brain function, reduce DNA damage, and mitigate cognitive decline.
Ingest glutamine from protein-rich foods (cottage cheese, beef, chicken, fish, dairy, eggs, beans, cabbage, spinach, parsley) or supplement with 1-10 grams per day, as it can help offset sugar cravings and mitigate cognitive deficits associated with oxygen deprivation (like sleep apnea) by reducing inflammation.
Ingest 2-4 servings of low-sugar fermented foods daily, such as natto or sauerkraut, to enhance the gut’s mucosal lining and support beneficial microbiota that promote healthy food seeking signals to the brain.
Begin your feeding window at least one hour after waking and end it 2-3 hours before sleep, maintaining this window at roughly the same time each day, to benefit weight management, fat loss, organ health, sleep quality, and cognition.
Consider taking an all-in-one vitamin-mineral-probiotic drink like Athletic Greens once or twice daily to cover basic nutritional needs, address potential deficiencies, and support microbiome health.
Supplement with Vitamin D3K2, as D3 is essential for various aspects of brain and body health (many are deficient), and K2 regulates cardiovascular function and calcium in the body.
Use the Waking Up app for various meditation programs, mindfulness training, yoga nidra, or non-sleep deep rest (NSDR) protocols to place your brain and body into different states and restore cognitive and physical energy.
Consider supplementing with 300mg of alpha-GPC 2-3 times per week, preferably early in the day, to enhance choline function and support the acetylcholine pathway for focus.