Here’s the reality when it comes to personal optimization: you need a special diet. We cannot eat like the average person does and function optimally. It is just not biologically possible. We can take one (both is better) of the following approaches: 1) Supplementation, and/or 2) Specific diet changes.
Here are the TOP 3 NUTRIENTS that you need to start beefing up your brain, fitness, and productivity right away.
1. Protein! Protein is not just for bodybuilders and triathletes. Protein is for you! Your body uses proteins to create those pesky neurotransmitters that relate to mood and concentration, so high protein intake ensures you have enough ammo to keep your brain firing.
WARNING: not all protein is created equal! There are particular amino acids (protein are made of smaller components called amino acids) which have the greatest effect on concentration – two of these are tyrosine and phenylalanine. One study (beware: it’s super technical, although the title alone makes it clear) used brain scans to illustrate that a lack of tyrosine and phenylalainine in the diet lowers dopamine concentrations in the brain.
Put simply, up your intake of these two nutrients, and it’s like taking natural adderall because of the boost in norepinephrine and dopamine.
2. Omega-3 fatty acids (specifically fish oil) have been shown to give an overall brain boost, and can also help control mood and even aggression. The benefits of Omega-3s for mood, focus, overall health has been showed by many studies, and is pretty widely agreed upon. Generally, fish oil is seen as the best source. One study evenly concluded directly:
“Dietary supplementation with fish oils (providing EPA and DHA) appears to alleviate ADHD-related symptoms…”
Another study showed that flaxseed oil (also rich in the omega-3 called ALA) is also very beneficial. However, fish oil is seen as having a better overall effect than flaxseed oil.
3. B-vitamin complex and citicoline/choline for attention regulation, memory, and controlling impulses. Save yourself a whole lot of energy with the first one and just buy a B-complex – it’s cheap and easy to find. You might even be able to find one which has choline in it.
I can personally attest to the power of these nutritional strategies. I have found that using this approach (high protein/low carb diet, alongside fish oil, phenylalanine and citicoline supplementation) works better for me than Adderall or Modafinil ever did. After having taught these strategies to others, there has been pretty consistent feedback along those lines in terms of efficacy.
While everyone will see slightly different results, the general feedback for this approach:
- More focus
- More energy
- Better memory
- Overall kicking more ass
TOOLS AND 3 ACTION STEPS:
Identify how you will take action on each of these 3 strategies within the next 24 hours. Here are some suggestions:
2. Use the following lists to start incorporating these nutrients into your diet.