An executive meal to 10x your energy, how your brain signals a nutrient deficiency, and a power food for deep sleep

What you will learn today

1. A supplement to prevent cognitive decline
2. The power fruit to better sleep
3. The executive lunch with the highest ROI

Good Friday amigos,

Every week, I break down the latest research on performance, longevity, and brain function—so you can apply it without the noise.

Welcome to The Friday Upgrade—your smarter, science-backed start to the week.

Most executives meticulously track financial returns, yet overlook the most critical investment: their energy.

What if a simple shift in your nutrition could 10x your focus, prevent decision fatigue, and keep you sharp from morning to night?

This week, three insights stood out—each revealing how the right fuel drives performance, decision-making, and recovery.

P.S. Want to optimize your health this Ramadan? Let’s have a chat

A SUPPLEMENT TO PREVENT COGNITIVE DECLINE

Omega-3s are some of the most well-researched nutrients when it comes to brain function, mood stability, and joint health.

Yet 90% of people are deficient, even those who regularly eat fish.

Here’s what happens when you don’t get enough:

• Brain fog & mental fatigue – Omega-3s play a key role in brain cell communication. Low levels can leave you feeling sluggish and forgetful.
• Persistent low mood – EPA and DHA influence serotonin and dopamine, two critical neurotransmitters for mental well-being.
• Joint stiffness & inflammation – Omega-3s help lubricate joints and combat oxidative stress. If you wake up stiff, this could be why.
• Dry, irritated skin – These essential fats maintain your skin’s natural moisture barrier.

The fix?

You don’t need to overhaul your diet or take a dozen different supplements.

You need a smarter source of omega-3s.

• Prioritize whole food sources → Wild-caught salmon, mackerel, sardines, omega-3-rich eggs.
• Leverage a supplement if needed → If fish isn’t a daily staple, a high-quality fish oil with at least 1,500 mg combined EPA + DHA is an effortless way to fill the gap.

Live Leaner Principle: Optimize what matters, eliminate what doesn’t.

THE POWER FRUIT FOR BETTER SLEEP

Most people think performance and recovery require more supplements, more hacks, more effort.

But the truth?

Some of the best solutions are the simplest.

Tart cherries are a high-impact, low-friction addition to your daily routine that can improve sleep, exercise recovery, and inflammation control—without adding unnecessary complexity.

Why Tart Cherries?

• Better Sleep → Tart cherries contain natural melatonin and polyphenols that enhance sleep quality, duration, and efficiency. If you struggle with restless nights, this is a simple fix.
• Faster Recovery → Studies show tart cherry juice can reduce muscle soreness, improve endurance, and accelerate recovery after intense training.
• Stronger Antioxidant Defense → The anthocyanins in tart cherries combat oxidative stress, protecting muscles, joints, and brain function.

How to Implement

• Drink 8–16 oz of tart cherry juice daily, or use a high-quality tart cherry powder if you prefer less sugar.
• Time it right → Drink it 1–2 hours before bed for sleep benefits or post-workout for muscle recovery.

Live Leaner Principle: The best results don’t come from adding more—they come from choosing what actually works.

P.S. Want to optimize your health this Ramadan? Let’s have a chat

THE EXECUTIVE LUNCH WITH THE HIGHEST ROI

Busy professionals often fall into one of two traps when it comes to lunch:

1. Skipping it → Leading to afternoon energy crashes and late-day overeating.
2. Overcomplicating it → Thinking healthy meals require gourmet recipes or meal prep marathons.

A High-Impact Lunch

A Registered Dietitian recently shared her go-to meal when short on time:

• ? cup black or pinto beans → Plant-based protein and fiber to keep you full.
• ? an avocado → Healthy fats to support brain function and blood sugar control.
• ? cup brown, black, or red rice → A slow-digesting carb for steady energy.
• A protein of choice (chicken, tempeh, fish, etc.) → Helps maintain muscle and satiety.
• A drizzle of coconut aminos → Adds flavor without junk ingredients.

Why It Works

• Balanced macronutrients → Protein, fiber, and healthy fats keep blood sugar stable and prevent cravings.
• Minimal effort → No fancy prep required.
• Sustained energy → Avoids the typical post-lunch energy dip.

Live Leaner Principle: A high-performance lunch isn’t about complexity—it’s about choosing the right components and keeping it simple.

FINAL TAKEAWAY

True health isn’t about adding more supplements, workouts, or diet rules.

It’s about removing what doesn’t serve you and focusing on the few things that move the needle.

Three small, strategic shifts:

1. Getting enough omega-3s
2. Using tart cherries for recovery
3. Simplifying your meals

Can optimize your brain and body with minimal effort.

Less friction. More results. That’s the Live Leaner way.

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