Executive Nutrition Blueprint

I actually hate the term diet.

A diet is temporary. I prefer lifestyle change. If you really want to become healthier and more focused you have to be in it for the long game.

From the nutrition tips laid out in this article, you can expect to experience improved brain function, increased focus, and heightened energy levels.

My teachings emphasize a brain-healthy diet, which supports a healthy gut and optimizes cellular function.

Rather than focusing solely on physical appearance, this program recognizes the importance of nourishing the brain, which controls all bodily functions.

In case you prefer to skip the scientific details, feel free to jump to the bottom where you will find instructions on how to proceed. Nonetheless, I strongly advocate for comprehending the rationale behind each step.

STEP ONE: Fat

The essential raw material for a high-performing brain is fat. Surprisingly, 60% of our brain is composed of fat, and 25% of it is made up of cholesterol.

You need cholesterol in your diet for a healthy body. In specific we need to create healthy myelin sheaths around the brain cells (insulators of the cell) so that electrical signals can fire across the brain faster (you will be more focused, smarter and sharper.)

STEP TWO: Antioxidants

You may recall from your biology class that free radicals are harmful, while antioxidants are beneficial for maintaining healthy cells. Polyphenols are a vital source of antioxidants that help combat inflammation and enhance cognitive function. Here are some benefits of polyphenols:

• Reduce inflammation
• Improve cognitive performance

STEP THREE: Fasting

I am a strong advocate of fasting. Not only does it aid in weight loss and hormonal regulation, but it also provides me with remarkable mental clarity. Given that this diet is specifically intended to promote optimal energy and cognitive function, it seems fitting to discuss fasting once again.

? Increased immune system

? Incredible mental clarity

? Stable blood sugar and insulin levels

? Increased growth hormone (fat burning hormone and muscle preserving)

and much more.

Putting it into Practice: Step-by-Step Guide

Enough with the scientific details; let's move on to practical application. Here's how I incorporate the information into my daily routine:

Fasting Protocol:

Fasting window: 7 PM-1 PM (the following day), equivalent to 18 hours. While this window is not fixed, I recommend starting with a 14-hour fasting period. During this fasting period, you can consume water and black coffee.

Meal 1 (1 PM):

• 1 avocado
• 4 scrambled eggs cooked in coconut oil
• Half a bag of spinach
• Handful of blueberries or half pomegranate
• 2-3 rashers of bacon (cooked in coconut oil)

Meal 2 (7 PM):

• Salmon fillet (oven-cooked with butter and lemon juice)
• Asparagus/Kale (generous portion)
• Potatoes (optional)
• 1 avocado
• Full-fat Greek yogurt (250g)
• 3-4 squares of dark 85% chocolate (optional)

Remember, the fasting period resumes after Meal 2 and lasts until 1 PM the next day.

Other Food Options

Veggies

? Brussel sprouts

? Avocado

? Broccoli

? Cauliflower

? Celery

? Kale

? Spinach

? Lettuce

? Green Beans

Proteins

Grass fed Beef

? Grass fed Lamb

? Whey protein

? Salmon

? Haddock

? Sardines

? Pork

? Turkey

? Chicken

Fruits

? Blackberries

? Cranberries

? Lemons

? Limes

? Blueberries

? Raspberries

? Strawberries

? Pomegranate

Starches

? Sweet Potato

? Carrot

? White rice

? Banana

? Black rice

? Wild rice

? Brown Rice

It really is that simple to dominate your nutrition for a better body and a better brain.

Wade