Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life (Genius Living Book 1)

Alternative: Try curcumin, an anti-inflammatory that has been found to reduce pain, instead. Omega-3 EPA may help as well, as it is a potent anti-inflammatory.

Meal timing and frequency: Eat fewer carbs pre-workout and more post-workout. Try to concentrate carbs into a single sitting to avoid prolonged insulin spikes. Eat two to four meals per day.

Protein intake: Start at 0.5 grams per pound of body weight. You can increase to 0.8 grams per pound if losing or gaining weight or if doing heavy weight training.

Turmeric Turmeric is a root used in Ayurvedic cooking for millennia. It has two compounds of note: curcumin, a polyphenol, which has demonstrated anti-inflammatory capabilities, and aromatic turmerone, which may help boost stem cells in the brain. I encourage you to use turmeric in your cooking and supplement as needed for pain or inflammatory cond

Astaxanthin

Fasting: Choose a feeding window (eight hours for men, ten for women, as an example), and consider skipping breakfast. Experiment with different protocols to see what works best (there are a few options detailed in chapters 6 and 10). When fasting, be sure to drink lots of fluids, and add electrolytes like salt.

beneficial. If cost or practicality is an issue, high-quality triglyceride fish oil should work fine.

function. I take my fish oil with me whenever I travel and only skip taking it on days that I consume fatty fish. One important consideration: always look at the amount of EPA and DHA, not the total amount of oil. For example, if your supplement contains 1000 milligrams of fish oil and a relatively small proportion of EPA and DHA, you have a low-qu

Recommendation: 12 milligrams daily with a fat-containing meal or snack.