Keep your body healthy to protect your brain

Integrate higher-carb, low-fat meals post-workout.
Having a higher-carb, low-fat meal after a workout is an efficient and safe way to consume carbs by activating the liver’s LDL recycling machinery with insulin. Enjoy sweet potatoes or rice one to two times per week.

Eat lots of fiber.
Dark leafy greens like spinach and kale are excellent, and asparagus and alliums like garlic, onions, leeks, and shallots. Start slow to avoid discomfort.

Eat raw probiotic-containing foods.
Kimchi, sauerkraut, kefir and kombucha are great options.

Get in lots of polyphenols.
These benefit the gut microbes and support gut barrier function. Good sources include extra-virgin olive oil, coffee, dark chocolate, onions, and berries.

Reduce or eliminate alcohol consumption.
It has been found that a six-pack of beer can cause immediate fatty liver in healthy young men–in one sitting.

Eliminate wheat gluten from the diet.
Gluten can potentially expand the “pores” in the gut lining. Consume soluble fiber–containing vegetables that help to “seal up” the gut’s pores.

Consume eggs.
Get pasture-raised, omega-3 enriched, or free-range eggs. Perfectly designed by nature, eggs contain a little bit of nearly every vitamin and mineral required by the human body. Egg yolk contains everything needed to grow an optimal brain. And carotenoids protect the brain and improve neural processing speed.

Consume Organic grass-fed beef.
 - Grass-fed beef has vitamin E, which helps protect it from oxidation. When cooking it, use low heat. Cook with garlic and onion to reduce the formation of neurotoxic compounds. Pair with kale, spinach, or Brussels sprouts to neutralize oxidative products in the gut. Avoid consuming it with carbs.
 - Eat organ meats and drink bone broth! Full of nutrients not contained in muscle meat, such as collagen, which has important amino acids lost in the modern diet. One of them is glycine, improves sleep quality and increases serotonin.

Eat green leaves and vegetables.
Eat one huge “fatty salad” daily, filled with organic dark leafy greens like kale, arugula, romaine lettuce, or spinach, and cruciferous veggies doused with extra-virgin olive oil. These are critical for detoxification and getting your genes to do their jobs. Remember that any green has magnesium.