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7 science-backed ways to improve cognitive function (0:00) Exercise — it's just undeniable, getting your heart rate up and sweating will make you smarter (3:52) A multivitamin improved cognition and slowed brain aging by ~2 years in older adults (5:24) A daily equivalent of one cup of blueberries can...

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FoundMyFitness Clips

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46,039 просмотров • 1 год назад •via X (Twitter)

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Фото профиля FoundMyFitness Clips
FoundMyFitness Clips1 год назад

Watch the full episode here:

Фото профиля Troomy Nootropics
Troomy Nootropics1 год назад

Melatonin + Reishi = Sleep mastered. Troomy Sleep helps you rest easy and wake up refreshed. 💤

Фото профиля Aaron Prince
Aaron Prince1 год назад

You're so awesome, putting the time stamps in, thanks!

Фото профиля Holmes1618
Holmes16181 год назад

Should we be worried about oxalates from Kale?

Фото профиля FoundMyFitness Clips
FoundMyFitness Clips1 год назад

Not particularly

Фото профиля Derek Feinman
Derek Feinman1 год назад

@meetfatty15 does this count?

Фото профиля Alborz
Alborz1 год назад

Definitely get your blueberries in 🫐 Low hanging fruit

Фото профиля Tyler
Tyler1 год назад

Eggs satisfy most of these. This is why I eat 7 every day. Nature's vitamins!

Фото профиля Death of the Celts
Death of the Celts1 год назад

Can this list be weighted? So many will skip number 1 and do the other easy stuff and think it’s all good

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One cup of blueberries a day could be the simplest way to supercharge your brain An analysis of 11 studies suggests blueberry consumption can improve certain aspects of memory, executive function, and psychomotor function across various ages, from children to older adults The power players in blueberries are these compounds called anthocyanins—powerful flavonoids that boost vascular function and brain blood flow If you're not a fan of blueberries, try supplementing with CocoaVia — a cacao powder high in similar polyphenols It's been shown in clinical studies to improve blood flow to the brain as well as cognition & memory in older adults
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One cup of blueberries a day could be the simplest way to supercharge your brain An analysis of 11 studies suggests blueberry consumption can improve certain aspects of memory, executive function, and psychomotor function across various ages, from children to older adults The power players in blueberries are these compounds called anthocyanins—powerful flavonoids that boost vascular function and brain blood flow If you're not a fan of blueberries, try supplementing with CocoaVia — a cacao powder high in similar polyphenols It's been shown in clinical studies to improve blood flow to the brain as well as cognition & memory in older adults

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A daily multivitamin might actually reverse brain aging The COSMOS study—a comprehensive meta-analysis of randomized controlled trials—found older adults taking a multivitamin were less likely to suffer memory loss and cognitive dysfunction Moreover, their overall cognitive health improved measurably, equivalent to having a brain two years younger
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A daily multivitamin might actually reverse brain aging The COSMOS study—a comprehensive meta-analysis of randomized controlled trials—found older adults taking a multivitamin were less likely to suffer memory loss and cognitive dysfunction Moreover, their overall cognitive health improved measurably, equivalent to having a brain two years younger

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Eating just one cup of blueberries daily measurably improves brain function Their anthocyanins are powerful phytochemicals that gently stress cells just enough to activate defense mechanisms protecting DNA, boosting brain blood flow, and improving cognition at all ages Clinical trials consistently show better memory, attention, and reaction times—from kids to seniors It's one of the simplest dietary upgrades you can make for brain health
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Eating just one cup of blueberries daily measurably improves brain function Their anthocyanins are powerful phytochemicals that gently stress cells just enough to activate defense mechanisms protecting DNA, boosting brain blood flow, and improving cognition at all ages Clinical trials consistently show better memory, attention, and reaction times—from kids to seniors It's one of the simplest dietary upgrades you can make for brain health

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A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.

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Pregnant women who supplement with choline may have smarter babies A randomized controlled trial found that mothers who nearly doubled their daily choline intake (from about ~480 mg to ~930 mg) had children who scored dramatically higher on IQ and cognitive function tests Choline is vital for brain function and development, and egg yolks are one of the richest dietary sources

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If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

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Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

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Effortful exercise improves cognition. It is brain and cognitive maintenance. If I want an immediate boost in alertness, focus, and mental sharpness, I’ll do a short bout of vigorous exercise before a podcast or public speaking engagement. It’s the fastest, most reliable, and consistent way to flip the switch on short-term cognitive performance. Study after study shows that even ~10 minutes of movement, especially at a higher intensity, can acutely enhance executive function, attention, and memory. It also tends to reduce anxiety and improve your ability to filter distractions, which is basically the cognitive state you want when you need to perform. If you have an important presentation, an interview, or deep work that demands mental clarity, try a brief, intense session beforehand. Clip from my recent appearance on the PBD Podcast.
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Effortful exercise improves cognition. It is brain and cognitive maintenance. If I want an immediate boost in alertness, focus, and mental sharpness, I’ll do a short bout of vigorous exercise before a podcast or public speaking engagement. It’s the fastest, most reliable, and consistent way to flip the switch on short-term cognitive performance. Study after study shows that even ~10 minutes of movement, especially at a higher intensity, can acutely enhance executive function, attention, and memory. It also tends to reduce anxiety and improve your ability to filter distractions, which is basically the cognitive state you want when you need to perform. If you have an important presentation, an interview, or deep work that demands mental clarity, try a brief, intense session beforehand. Clip from my recent appearance on the PBD Podcast.

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Lactate isn’t just a workout byproduct—it’s brain fuel Sustained effort—pushing past 85% of your max heart rate—produces lactate, which is eagerly consumed by your brain This triggers an increase in brain-derived neurotrophic factor (BDNF), a power catalyst for memory, neuron growth, and neuroplasticity Studies show that even six minutes of intense cycling can increase BDNF levels by 4-5 times, enhancing cognitive function, protecting against cognitive decline, and reducing symptoms of anxiety and depression By pushing your limits, you're not just strengthening muscles and improving cardiovascular fitness—you’re rewiring your brain
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Lactate isn’t just a workout byproduct—it’s brain fuel Sustained effort—pushing past 85% of your max heart rate—produces lactate, which is eagerly consumed by your brain This triggers an increase in brain-derived neurotrophic factor (BDNF), a power catalyst for memory, neuron growth, and neuroplasticity Studies show that even six minutes of intense cycling can increase BDNF levels by 4-5 times, enhancing cognitive function, protecting against cognitive decline, and reducing symptoms of anxiety and depression By pushing your limits, you're not just strengthening muscles and improving cardiovascular fitness—you’re rewiring your brain

FoundMyFitness Clips

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Do you still believe that cognitive decline is an inevitable part of aging? A double-blind, randomized clinical trial (the gold standard of science) challenges this narrative. The study found that for adults aged 65-80, daily consumption of wild blueberries improved brain processing speed. Anthocyanins, abundant in wild blueberries, sharpen how quickly your neurons communicate with each other. If a simple dietary shift can measurably upgrade your executive function, why are you still waiting for a pharmaceutical "fix"? Action Plan: 1. Opt for wild blueberries (often found in the freezer aisle) 2. Aim for approximately one cup daily to match the levels used in clinical studies. 3. Make it a non-negotiable part of your morning routine to see the cumulative metabolic benefits. #HealthyLifestyle #NutritionScience
0:35

Do you still believe that cognitive decline is an inevitable part of aging? A double-blind, randomized clinical trial (the gold standard of science) challenges this narrative. The study found that for adults aged 65-80, daily consumption of wild blueberries improved brain processing speed. Anthocyanins, abundant in wild blueberries, sharpen how quickly your neurons communicate with each other. If a simple dietary shift can measurably upgrade your executive function, why are you still waiting for a pharmaceutical "fix"? Action Plan: 1. Opt for wild blueberries (often found in the freezer aisle) 2. Aim for approximately one cup daily to match the levels used in clinical studies. 3. Make it a non-negotiable part of your morning routine to see the cumulative metabolic benefits. #HealthyLifestyle #NutritionScience

Kristie Leong M.D.

18,436 просмотров • 1 месяц назад

Do you still belive that cognitive decline is an inevitable part of aging? A double-blind, randomized clinical trial (the gold standard of science) challenges this narrative. The study found that for adults aged 65-80, daily consumption of wild blueberries improved brain processing speed. Anthocyanins, abundant in wild blueberries, sharpen how quickly your neurons communicate with each other. If a simple dietary shift can measurably upgrade your executive function, why are you still waiting for a pharmaceutical "fix"? Action Plan: 1. Opt for wild blueberries (often found in the freezer aisle) 2. Aim for approximately one cup daily to match the levels used in clinical studies. 3. Make it a non-negotiable part of your morning routine to see the cumulative metabolic benefits. #HealthyLifestyle #HealthyDiet
0:35

Do you still belive that cognitive decline is an inevitable part of aging? A double-blind, randomized clinical trial (the gold standard of science) challenges this narrative. The study found that for adults aged 65-80, daily consumption of wild blueberries improved brain processing speed. Anthocyanins, abundant in wild blueberries, sharpen how quickly your neurons communicate with each other. If a simple dietary shift can measurably upgrade your executive function, why are you still waiting for a pharmaceutical "fix"? Action Plan: 1. Opt for wild blueberries (often found in the freezer aisle) 2. Aim for approximately one cup daily to match the levels used in clinical studies. 3. Make it a non-negotiable part of your morning routine to see the cumulative metabolic benefits. #HealthyLifestyle #HealthyDiet

Kristie Leong M.D.

48,205 просмотров • 3 месяцев назад

Blueberries make you smarter Just one cup a day boosts memory, processing speed, and executive function Packed with flavonoids and anthocyanins, they increase blood flow to the brain and support mood Plus, flavonoids boost BDNF, which is essential for growing new neurons
0:36

Blueberries make you smarter Just one cup a day boosts memory, processing speed, and executive function Packed with flavonoids and anthocyanins, they increase blood flow to the brain and support mood Plus, flavonoids boost BDNF, which is essential for growing new neurons

FoundMyFitness Clips

121,873 просмотров • 1 год назад