Unlock Your Full Potential 🚀 Health & Fitness coach reveals 5 foods he eats daily to stay fit, mentally and physically

Unlock Your Full Potential 🚀

Health & Fitness coach reveals 5 foods he eats daily to stay fit, mentally and physically

Our food choices directly influence our well-being and performance, no questions about that. But sometimes it can get difficult with knowing what to eat to stay fit on all levels.

I made a simple list here for you with 5 foods that I eat daily to stay mentally alert and physically fit, backed up by science (references under each paragraph)

1. Berries 🫐

Particularly blueberries, which are rich in a class of polyphenols (nutrients in plants) called anthocyanins.

Studies supplementing both children and adults with these polyphenols have demonstrated improvement in various parameters of cognition. Meaning they have an direct influence on your mental performance.

PMID: 31698695

2. Soy foods 🍜

Several studies, including this 2008 randomized control trial (below), demonstrated an improvement in memory, following the consumption of isoflavones, a group of polyphenols found in soy foods. Soy is one of the most underrated health food we have. (no it's not causing man boobs lol)

PMID: 19480732

3. Dark leafy greens 🥬

Adults and elderly consuming a daily serving (75g) of dark, leafy greens had brains that operated as if they were 11 years younger than the elderly, who rarely consumed this group of foods. (Mindblowing isn't it??)

There could be various explanations for this, but one reason is that these foods are super rich in lutein and zeaxanthin, two powerful carotenoids found in dark, leafy greens that have been shown in various studies to improve cognitive function.

PMID: 194807T32

4. Chocolate 🍫

Yes, particularly dark chocolate without a lot of added sugar.

They are ich in a class of polyphenols called flavanols. Studies showed that they improve working memory and help us mentally plan, prioritize, and juggle multiple tasks. Great reason to sparingly include some chocolate in your pattern. The best chocolate in my opinion is from Läderach. If you disagree, you're out of your mind :P

Keep in mind, a serving is about 20 or 30 grams per day.

PMID: 31933112

5. Coffee ☕

Yes, I know, this is controversial, but the data on coffee consumption and long-term health is pretty clear.

It's thought that coffee may protect against cognitive decline, and improve alertness and attention in the hours after consumption.

Some of these benefits are also driven from the caffeine.

If you drink coffee, keep in mind that science generally supports a maximum of 3 to 4 shots per day, and limit your intake to before midday to avoid it affecting your sleep duration, and/or quality.

PMID: 30274327

All these foods are a part of the dietary guidelines within my program, “The Fit High-Performer” to help busy professionals not only enjoy what they're eating (yes I mean the chocolate), but also perform at their best.

This not only to helps you to lose weight naturally, feel good and stay mentally sharp, but also provides sustainable systems to maintain results, routines and keep energy levels high all day.

You'll find more information about the program down below.

PS: If you want to subscribe to my Health & Fitness Email Newsletter where I share more of these tips on a regular basis, us this link:

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Robin Good - Health & Performance Coach

www.TheFitHighPerformer.com

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