The decisions we make each and every day, like what we eat, how much sleep we get, and how often we move are all steps that can dramatically shift the health of the brain for the better. And there’s so much more we can do, too.
A poor diet affects our brains in more ways than one. What we eat influences everything from our mood, ability to focus, and memory to our tiniest gut friends—microbes—and how well they function and fight off invaders.
Stop poisoning your brain. Avoid sugar, high-fructose corn syrup, trans fats, food additives, and preservatives, all of which poison your brain and disrupt your biochemistry. If it’s not real food, don’t eat it.
At least 75% of your plate, by volume, should be filled with colorful plant foods. These colorful superfoods come loaded with brain-boosting stuff like phytonutrients. Enjoy an array of colorful plant foods like blueberries and dark leafy greens like kale, Swiss chard, spinach, watercress, and arugula.
Also, eat plenty of fat. 60% of your brain is made up of DHA—an omega-3 fat that you get from algae and fatty fish. My brain worked pretty well before but embracing fat (even good saturated fats like MCT oil) pushed my mental clarity through the roof.
And make sure to optimize protein. We need about 30 grams of protein per meal to build muscle. When you lose muscle, you age faster and your brain takes a huge hit! Eat protein at every meal, including omega-3 eggs, protein shakes, nut butters, or even fatty fish for breakfast.
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