🧠 Top 5 Foods for Mental Edge and Brainpower

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Top 5 Foods for Mental Edge and Brainpower

When we discuss fitness transformations, it's not solely about shaping our bodies; it begins with the mind. It is essential to keep our brains healthy and functioning optimally. A sharp mind results in improved workouts, stronger motivation, and an overall happier life.

Here are the best foods to keep your thinker in top shape:

1. Fatty Fish: Omega-3s are your brain's best friends, and fatty fish like salmon, trout, and sardines are teeming with them. These fats are essential for building brain and nerve cells and vital for learning and memory. Plus, they may slow age-related mental decline and ward off Alzheimer’s.

2. Berries: These little gems are packed with antioxidants, which can delay brain aging and enhance memory. The darker the berry, the better. Think blueberries, strawberries, and blackberries for a tasty brain boost.

3. Nuts and Seeds: A great source of antioxidant vitamin E, which is known to protect cells from oxidative stress caused by free radicals. As we age, this protection becomes even more crucial. Almonds, sunflowers seeds, or walnuts? Take your pick.

4. Avocados: Avocado toast isn’t just Instagram-worthy; it’s brain-worthy too. Avocados are rich in unsaturated fats, which keep brain cell membranes flexible and protect against stroke.

5. Leafy Greens: Kale, spinach, and broccoli aren’t just for your muscles; they work wonders for your brain too. Loaded with antioxidants and vitamins C and K, they help fight off memory loss and support brain health.

Remember, what you feed your body, you feed your brain.

Every week, we highlight a real-life success story from one of our clients and provide insights into how you can apply them to your situation. Click below to read this week's feature. 👇

How much Saturated Fat is Too Much?

We know saturated fat can impact our health, but how much is too much? Here’s a quick breakdown:

• American Heart Association Guidelines: Less than 6% of total daily calories from saturated fat. For a 2,000-calorie diet, that's about 13 grams.

• Alternative View: Some recommendations suggest staying under 20-30 grams of saturated fat benefits overall health.

• Research Support: Lowering saturated fat intake can reduce "bad" LDL cholesterol, per findings in the Journal of the American College of Cardiology.

• Healthier Swaps: To support heart health, replace saturated fats with unsaturated fats found in avocados, nuts, and fish.

Our Advice? Focusing on a healthy diet high in protein and unsaturated fats and low in unsaturated fats is the key to your fitness and health goals.

Fasted Morning Cardio: Hype or Help?

Have you ever wondered if doing cardio on an empty stomach can help you burn more fat? Some people claim that fasted cardio can force your body to burn fat for energy. But is there any scientific evidence to support this?

Well, the research is kind of all over the place. Some studies hint you might burn more fat if you sweat it out before breakfast. But, when you look at the big picture, the difference in fat loss between fasted and fed workouts isn't huge.

Here's the deal, though—it depends on how you feel. For some, a morning jog on an empty stomach is a no-go; they feel sluggish and can't push as hard. But for others, it doesn't make a difference in energy levels.

What we've noticed with our clients is that the biggest win of AM cardio or workout isn't about fat burning—it's about setting a positive tone for the entire day. Knocking out your workout first thing gives you a boost of accomplishment and energy that lasts, making it easier to stick to your meal plan.

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Publisher: Ryan Engel

Editor: Michael Pender

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