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No matter how fit you are, if your cognitive game is not on par with your physique, how fit are you really? A mannequin looks good but is not functional.
In Edition #61, We Step It Up and lay out a plan to Boost your Brain Power!
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Today's Lookahead 👀
1. How do you typically start your day?
👁️ OVE’S GUIDE TO
MORE BRAINPOWER 🔋
Whether you're trying to enhance memory, sharpen focus, or improve your overall cognitive function, what you consume daily plays a massive role. Below, we’ll review some powerhouse sources proven to support brain health and help you retain and recall information better. So, let’s break down what works best for your brain.
1. Omega-3 Fatty Acids: Brain’s Best Friend
Omega-3s, especially DHA and EPA, are crucial to brain health. They improve neuron communication and protect against cognitive decline.
Benefits: Enhances memory, focus, and cognition.
Dosage: 1,000 to 2,000 mg daily of DHA + EPA.
Sources: Fatty 🐟 (salmon, sardines) or algae oil (for plant-based diets).
From Costco
2. Vitamin D: The Sunshine Vitamin
Vitamin D is crucial for mood and cognitive function. Deficiency can lead to memory issues and brain fog.
Benefits: Boosts mood, reduces brain fog and supports learning.
Dosage: 2,000 to 4,000 IU of vitamin D3 daily.
Sources: Sun exposure ☀️, fortified foods, supplements.
3. B Vitamins: Brain Boosters
B6, B9 (folate), and B12 are essential for neurotransmitter regulation, supporting energy and focus, and preventing cognitive decline.
Benefits: Supports focus and prevent brain shrinkage.
Dosage: B-complex supplement with B6, B9, and B12.
Sources: Leafy greens, eggs 🥚, fish, fortified cereals.
4. Zinc: The Memory Enhancer
Zinc supports brain plasticity and memory by activating BDNF. Low levels can impair cognitive function.
Benefits: Boosts memory, learning, and cognitive function.
Dosage: 10 to 20 mg daily.
Sources: Oysters, pumpkin 🎃 seeds, supplements.
My Brain Boosting Line-Up circa 2021
5. Magnesium: The Focus Mineral
Magnesium helps regulate neurotransmitters and reduces stress. It's crucial for mental clarity and relaxation.
Benefits: Reduces stress and improves focus and memory.
Dosage: 300 to 400 mg daily.
Sources: Leafy greens 🥬 , nuts, seeds, supplements.
6. L-Theanine: Calm Focus
Found in green tea, L-theanine promotes calm without drowsiness, enhancing focus when paired with caffeine.
Benefits: Improves focus and reduces stress.
Dosage: 100 to 200 mg daily.
Sources: Green tea 🍵 , matcha, supplements.
7. Creatine: Not Just for Muscles
Creatine supports brain energy production and enhances memory, especially for tasks requiring high mental effort.
Benefits: Improves memory and quick thinking.
Dosage: 3 to 5 grams daily.
Sources: Meat 🥩, fish, creatine monohydrate.
8. Bacopa Monnieri: The Memory Herb
Bacopa is an Ayurvedic herb that enhances memory, reduces anxiety, and speeds up mental processing.
Benefits: Improves memory and reduces anxiety.
Dosage: 300 to 600 mg daily.
Sources: Standardized Bacopa supplements.
Currently, I am taking Omega-3 Fatty Acids to help with short term memory and recall of recent information. I’ve noticed slight improvements, added, better sleep and less stress. I look forward to re-introducing GABA and 5-HTP.
2. When you need a mental refresh, what do you do?
MINDFUL CHALLENGE 🧠
BETTER BRAIN IN 7 DAYS
Challenge Description:
For the next 7 days, we challenge you to add one brain-boosting supplement to your daily routine!
How to Participate:
Choose your supplement (omega-3s, vitamin D, magnesium)
Take it daily for 7 days.
Track your feelings, focus levels, memory, or any noticeable improvements.
At the end of the week, comment below about your experience! Share your progress and let us know how it went using #BrainGains.
Want 5 Ways to Upgrade Your Brain Potential? —> Jim Kwik has a fantastic Podcast 🎧
💪🏾 WEEKLY WORKOUT
THE COUNTDOWN 🕰️
Brain Power Countdown Workout
Goal: Boost brain power through movement with a 10-8-6-4-2 rep workout. Perfect for an energizing start to the day! Time yourself and challenge your pace each session.
Exercises:
Push-ups (or knee push-ups for lower intensity)
Bodyweight Squats (or half squats)
Elevated Crunches (or floor crunches)
Complete 10 reps of each exercise.
Then 8, 6, 4, and 2 reps.
Step It Up:
After finishing, restart from 2-4-6-8-10 if you're ready for more!
Duration: 8-12 minutes Frequency: 1-2 weekly
💬 COMMENT “WORKOUT” TO GET YOUR COPY OF THIS WEEK’S WORKOUT 💬
NEUROPLASTICITY ⬆️ 101
WE CAN GET SMARTER
Neuroplasticity is the brain’s ability to adapt and grow throughout life. Contrary to the old belief that our brains are fixed in adulthood, we can still expand our cognitive potential by reading, learning, and exercising. Next week, we'll explore methods to gain a mental edge beyond supplementation and diet.
3. What’s your current brain goal?
RESULT BREAKDOWN 📋
BEST BRAIN QUIZ
What’s Your Best Brain-Boosting Habit?
Mostly A’s🏃Physical Powerhouse - Exercise boosts your brain best
Mostly B’s🧘♀️ Mindful Master – Meditation sharpens your mind
Mostly C’s🍲Nutrient Nerd – Nutrition is your key to brain gains
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I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.