Chapter 1
Nutrition & Energy
Food is like a pharmaceutical compound that affects the brain.
— Fernando Gómez-Pinilla, Neuroscientist
Brain food isn’t just marketing
Omega-3 fatty acids found in fish and seeds actively improve cognition. They boost memory, attention, and mood by literally building your brain’s cells.
Stable glucose equals stable focus
According to The Glucose Revolution, stable blood sugar means sustained mental clarity. Eat meals combining fiber, protein, and healthy fat to avoid focus crashes.
Polyphenols power your neurons
Foods like blueberries, dark chocolate, and green tea provide antioxidants called polyphenols. These compounds help neurons communicate clearly, enhancing brain function.
Hydration drives cognition
Even mild dehydration weakens concentration, memory, and mood. Sip water throughout the day—not just when thirsty.
The gut-brain axis is real
Your gut bacteria influence brain chemicals like serotonin. A diverse diet (fiber, probiotics) directly improves mental clarity and emotional stability.
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