13/09/2023
At least 75% of your plate, by volume, should be filled with colorful plant foods.
These colorful super-foods 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. My brain worked pretty well before, but embracing fat pushed my mental clarity through the roof.
Additionally, optimizing 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 pasture-raised eggs, protein shakes, nut butters, or even fatty fish for breakfast.
