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Brain Health: Stronger Body, Sharper Mind — Here’s How
At LVLTN Coaching, we talk a lot about the body, how to train it and how to fuel it. But here’s something just as important (maybe more): your brain.
Your brain isn’t just the control center, it’s your mood, your memory, your focus, and how you show up daily. The good news? You can train and fuel it, just like your muscles.
Ready to support brain health through nutrition, supplements, and lifestyle changes?
Omega-3 Fats
Wild salmon, sardines, chia, and flax are loaded with DHA/EPA — essential for memory and reducing inflammation. If you don’t get fatty fish 2–3x per week, a high-quality fish oil supplement can help.
Polyphenol Power
Blueberries, dark chocolate (70%+), and green tea provide antioxidants that protect brain cells and boost blood flow. Think: snack smart for sharper cognition.
Blood Sugar Balance
Brain fog? Energy crashes? Often tied to blood sugar spikes. Pair protein + fiber with every meal (eggs + veggies, chicken + greens, nuts + berries) to keep your energy and focus steady.
Creatine (Yes, for Your Brain Too)
Most people think creatine is just for muscles, but research shows it also supports brain energy metabolism and mental performance. Win-win.
Link Study:
https://pubmed.ncbi.nlm.nih.gov/39070254/
Adaptogens & Mushrooms
Lion’s Mane and Reishi (hello, mushroom coffee fans) are linked to neuroprotection, memory, and resilience to stress. Ashwagandha is another adaptogen that helps balance stress hormones, important for brain health long term.
Resistance Training & Cardio
Exercise increases blood flow to the brain, stimulates new neuron growth (neurogenesis), and sharpens memory. Aim for both heavy lifts (strength) and zone 2 cardio (walks, cycling, easy jogs).
Link study:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5934999/
Sleep = Brain Detox
Deep sleep literally “washes” toxins from the brain. Without it, memory, focus, and mood all take a hit. Prioritize 7–9 hours, in a cool, dark room, consistent schedule.
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