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Blueberries are a low-hanging fruit for cognitive performance The equivalent of 1 cup/day has been shown in randomized trials to improve measures of memory and cognition Their standout compounds are anthocyanins, flavonoids that support vascular function and brain blood flow Rhonda's go-to: ~2 cups in a smoothie along with... show more

FoundMyFitness Clips

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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

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

FoundMyFitness Clips

102,283 Aufrufe • vor 1 Jahr

Blueberries are a low-hanging fruit for boosting cognition They're high in high in flavonoids and anthocyanins that increase blood flow to the brain 1 cup daily is all it takes Also powerful for boosting mood

Blueberries are a low-hanging fruit for boosting cognition They're high in high in flavonoids and anthocyanins that increase blood flow to the brain 1 cup daily is all it takes Also powerful for boosting mood

FoundMyFitness Clips

225,212 Aufrufe • vor 2 Jahren

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

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

122,050 Aufrufe • vor 1 Jahr

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

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

FoundMyFitness Clips

60,330 Aufrufe • vor 1 Jahr

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 significantly enhance cognitive function (7:15) CocoaVia contains high levels of cocoa flavanols —cocoa flavanols increase blood flow to the brain, potentially leading to an immediate cognitive boost (8:25) Kale is packed with lutein, a carotenoid shown to improve neural efficiency — meaning your brain can perform better using less energy (10:11) Eggs are high in choline, and just 500 mg daily during pregnancy boosted children's scores on intelligence tests (11:03) 2g/day of omega-3s consistently improves cognitive performance in clinical trials

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 significantly enhance cognitive function (7:15) CocoaVia contains high levels of cocoa flavanols —cocoa flavanols increase blood flow to the brain, potentially leading to an immediate cognitive boost (8:25) Kale is packed with lutein, a carotenoid shown to improve neural efficiency — meaning your brain can perform better using less energy (10:11) Eggs are high in choline, and just 500 mg daily during pregnancy boosted children's scores on intelligence tests (11:03) 2g/day of omega-3s consistently improves cognitive performance in clinical trials

FoundMyFitness Clips

46,039 Aufrufe • vor 1 Jahr

Lutein and zeaxanthin directly support both vision and cognition in ways we can measure Clinical trials show that supplementing them (often via a multivitamin) reduces risk of age-related macular degeneration and protects retinal function Other studies demonstrate that these carotenoids build up in the brain and improve cognitive performance across age groups Kale and other dark leafy greens are rich sources, but choosing a multivitamin that includes lutein and zeaxanthin ensures you get meaningful amounts every day

Lutein and zeaxanthin directly support both vision and cognition in ways we can measure Clinical trials show that supplementing them (often via a multivitamin) reduces risk of age-related macular degeneration and protects retinal function Other studies demonstrate that these carotenoids build up in the brain and improve cognitive performance across age groups Kale and other dark leafy greens are rich sources, but choosing a multivitamin that includes lutein and zeaxanthin ensures you get meaningful amounts every day

FoundMyFitness Clips

24,358 Aufrufe • vor 6 Monaten

Beetroot powder can immediately enhance cognitive performance by increasing blood flow directly to your brain High levels of nitrates in beets convert rapidly into nitric oxide, dilating blood vessels and ensuring efficient oxygen delivery to critical brain areas involved in focus, memory, and decision-making (a process known as neurovascular coupling) Clinical research supports noticeable cognitive benefits, including faster neuronal responses Rhonda's protocol: 1.5-2 tbsp of the NOW brand beetroot extract (no affiliation — it's low-sugar and NSF-certified for purity) mid-afternoon for a cognitive boost

FoundMyFitness Clips

54,944 Aufrufe • vor 1 Jahr

A daily multivitamin may be one of the lowest-effort ways to make an older brain functionally younger In large randomized trials of older adults (65+), those taking a basic multivitamin (Centrum Silver) showed better overall cognition, about a 2-year reduction in global brain aging, and ~4.8 years' improvement in episodic memory (the ability to remember events and experiences) Given that ~60% of Americans are low in vitamin E, ~45–50% in magnesium, ~35% in vitamin C, and 80–90% in omega-3s (with additional gaps in vitamin K and calcium), it’s clear many brains are running on suboptimal micronutrient status For many, a basic multivitamin is a practical way to close these gaps and protect cognitive function with age

A daily multivitamin may be one of the lowest-effort ways to make an older brain functionally younger In large randomized trials of older adults (65+), those taking a basic multivitamin (Centrum Silver) showed better overall cognition, about a 2-year reduction in global brain aging, and ~4.8 years' improvement in episodic memory (the ability to remember events and experiences) Given that ~60% of Americans are low in vitamin E, ~45–50% in magnesium, ~35% in vitamin C, and 80–90% in omega-3s (with additional gaps in vitamin K and calcium), it’s clear many brains are running on suboptimal micronutrient status For many, a basic multivitamin is a practical way to close these gaps and protect cognitive function with age

FoundMyFitness Clips

186,671 Aufrufe • vor 7 Monaten

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

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.

48,312 Aufrufe • vor 6 Monaten

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

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.

18,481 Aufrufe • vor 3 Monaten

Low vitamin D levels are linked to accelerated brain aging MRI studies show low vitamin D significantly increases white matter damage (critical pathways involved in cognition and memory) For every 10 nmol/L decrease in vitamin D blood levels, markers of brain damage rise noticeably Maintaining sufficient vitamin D levels (~40-60 ng/mL) is critical for preserving cognitive function

Low vitamin D levels are linked to accelerated brain aging MRI studies show low vitamin D significantly increases white matter damage (critical pathways involved in cognition and memory) For every 10 nmol/L decrease in vitamin D blood levels, markers of brain damage rise noticeably Maintaining sufficient vitamin D levels (~40-60 ng/mL) is critical for preserving cognitive function

FoundMyFitness Clips

19,553 Aufrufe • vor 11 Monaten

People ask about my daily smoothie a lot, so here it is. I use it to make it easier to get a meaningful amount of leafy greens, berries, healthy fat, fiber, and protein in one meal. Mine usually has: - 3 cups kale - 2.5 cups blueberries - 1/2 avocado - 1 scoop protein powder - beta-glucan fiber Why these ingredients? Kale gives me lutein, magnesium, calcium, and vitamin K1. Blueberries provide anthocyanin-rich polyphenols. I use avocado instead of banana because banana contains polyphenol oxidase, which can reduce some of the beneficial polyphenols in berries (and the avocado fat also improves absorption of carotenoids from the kale). I add beta-glucan for extra prebiotic fiber, LDL support, and its potential to help increase excretion of PFAS or "forever chemicals." It’s just an easy way to build one meal around foods I know I want more of. I broke down my entire recipe on Mel Robbins podcast!

People ask about my daily smoothie a lot, so here it is. I use it to make it easier to get a meaningful amount of leafy greens, berries, healthy fat, fiber, and protein in one meal. Mine usually has: - 3 cups kale - 2.5 cups blueberries - 1/2 avocado - 1 scoop protein powder - beta-glucan fiber Why these ingredients? Kale gives me lutein, magnesium, calcium, and vitamin K1. Blueberries provide anthocyanin-rich polyphenols. I use avocado instead of banana because banana contains polyphenol oxidase, which can reduce some of the beneficial polyphenols in berries (and the avocado fat also improves absorption of carotenoids from the kale). I add beta-glucan for extra prebiotic fiber, LDL support, and its potential to help increase excretion of PFAS or "forever chemicals." It’s just an easy way to build one meal around foods I know I want more of. I broke down my entire recipe on Mel Robbins podcast!

Dr. Rhonda Patrick

278,239 Aufrufe • vor 1 Monat

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. Giles B. New study indicates wild blueberries improve brain’s processing speed - UNC NRI. UNC NRI. Published September 19, 2022. Accessed July 22, 2026. ‌ #HealthyLifestyle #HealthyDiet

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. Giles B. New study indicates wild blueberries improve brain’s processing speed - UNC NRI. UNC NRI. Published September 19, 2022. Accessed July 22, 2026. ‌ #HealthyLifestyle #HealthyDiet

Kristie Leong M.D.

16,241 Aufrufe • vor 1 Monat

Kale is one of the highest-ROI vegetables you can put in a smoothie Its standout compound is lutein, a carotenoid that builds up in the retina and brain, where it helps protect against macular degeneration Emerging research also links higher lutein levels to faster cognitive processing and better fluid intelligence On top of that, a few cups deliver magnesium, calcium, and vitamin K (micronutrients many diets fall short on)

Kale is one of the highest-ROI vegetables you can put in a smoothie Its standout compound is lutein, a carotenoid that builds up in the retina and brain, where it helps protect against macular degeneration Emerging research also links higher lutein levels to faster cognitive processing and better fluid intelligence On top of that, a few cups deliver magnesium, calcium, and vitamin K (micronutrients many diets fall short on)

FoundMyFitness Clips

68,522 Aufrufe • vor 1 Monat

Three "superfoods" that I think everyone should eat weekly, if not daily: Dark leafy greens—they're a great source of magnesium, which most people are deficient in, plus folate and vitamin K. Blueberries—they're rich in polyphenols, which benefit brain health and improve cardiovascular disease risk factors. Just 1 cup per day can improve cognition. Salmon—it's one of the best sources of omega-3 fatty acids. Just make sure to opt for wild Atlantic salmon due to its high omega-3 and low mercury content. Eating salmon 2–3 times per week should get you the recommended amount of dietary omega-3.

Three "superfoods" that I think everyone should eat weekly, if not daily: Dark leafy greens—they're a great source of magnesium, which most people are deficient in, plus folate and vitamin K. Blueberries—they're rich in polyphenols, which benefit brain health and improve cardiovascular disease risk factors. Just 1 cup per day can improve cognition. Salmon—it's one of the best sources of omega-3 fatty acids. Just make sure to opt for wild Atlantic salmon due to its high omega-3 and low mercury content. Eating salmon 2–3 times per week should get you the recommended amount of dietary omega-3.

Dr. Rhonda Patrick

86,664 Aufrufe • vor 1 Jahr

Do you want to control your blood sugar naturally? If you suffer from type 2 diabetes, drink this and watch your blood sugar come back to normal. • Start by cutting up 15 large dry bay leaves. - Bay leaves contain selenium, eugenol, tannin, and flavonoids that are known to naturally reduce blood sugar levels. • Combine them with three cups of boiled water in a thermos and steep for two hours. • Drink 4 ounces three times a day, 30 minutes before food. Share with your loved ones💞

Do you want to control your blood sugar naturally? If you suffer from type 2 diabetes, drink this and watch your blood sugar come back to normal. • Start by cutting up 15 large dry bay leaves. - Bay leaves contain selenium, eugenol, tannin, and flavonoids that are known to naturally reduce blood sugar levels. • Combine them with three cups of boiled water in a thermos and steep for two hours. • Drink 4 ounces three times a day, 30 minutes before food. Share with your loved ones💞

Barbara Oneill

83,232 Aufrufe • vor 2 Jahren

4. Dark Chocolate Media Myth: Chocolate is a sugary indulgence that ruins your health. Reality: Dark chocolate (70% cocoa or more) is rich in flavonoids, which improve blood flow, reduce blood pressure, and boost brain function. It also contains magnesium and iron. The catch: Avoid milk chocolate or sugar-laden varieties—limit yourself to a small square or two.

4. Dark Chocolate Media Myth: Chocolate is a sugary indulgence that ruins your health. Reality: Dark chocolate (70% cocoa or more) is rich in flavonoids, which improve blood flow, reduce blood pressure, and boost brain function. It also contains magnesium and iron. The catch: Avoid milk chocolate or sugar-laden varieties—limit yourself to a small square or two.

TheBetterPath

196,199 Aufrufe • vor 1 Jahr

Avocados are one of the most brain-healthy foods you can eat. They’re rich in monounsaturated fat, which supports cardiovascular health, and what’s good for your heart is generally good for your brain. They’re also packed with fiber, potassium (more than a banana, gram for gram), folate, and lutein, a carotenoid that accumulates in the brain and has been linked to better cognitive function.

Avocados are one of the most brain-healthy foods you can eat. They’re rich in monounsaturated fat, which supports cardiovascular health, and what’s good for your heart is generally good for your brain. They’re also packed with fiber, potassium (more than a banana, gram for gram), folate, and lutein, a carotenoid that accumulates in the brain and has been linked to better cognitive function.

Max Lugavere

17,927 Aufrufe • vor 1 Monat

New longevity therapy started: cerebrolysin What is cerebrolysin Cerebrolysin is a mixture of peptides to enhance cognitive function. It fosters neuronal growth and repair which may improve memory. To date, cerebrolysin has been used to treat brain fog, brain injury, and slow down the process of dementia. Because a prior measurement indicated that I have swelling in my brain from my internal jugular vein stenosis (IJVS), we are examining the effectiveness of cerebrolysin in mitigating inflammation as well as any cognitive improvements. Baseline measurements After seeing my brain swelling via MRI from IJVS, we chose to proceed with cerebrolysin. We will be measuring the efficacy by monitoring brain MRI markers, sleeping HRV (3 month average at least, measured using WHOOP) and cognitive testing. Strength of evidence We find that the data on cerebrolysin in human clinical trials is promising. Most trials examine the effects of cerebrolysin on neurodegenerative diseases and the outcomes show consistent benefits in cognition and global clinical function. There is a considerable amount of research suggesting that cerebrolysin can be beneficial in treating neurodegenerative diseases, stroke, and brain injuries. We cannot recommend that anyone else participates until more extensive clinical trials have been performed. Protocol Ten, 5 mL intramuscular injections over 20 days. Cost: $160 What we expect to happen We will be investigating several brain biomarkers to document the effects of cerebrolysin. To measure the effects, we will specifically look at neurotrophic factors and markers of neural damage. MRI can be implemented to measure brain markers.

New longevity therapy started: cerebrolysin What is cerebrolysin Cerebrolysin is a mixture of peptides to enhance cognitive function. It fosters neuronal growth and repair which may improve memory. To date, cerebrolysin has been used to treat brain fog, brain injury, and slow down the process of dementia. Because a prior measurement indicated that I have swelling in my brain from my internal jugular vein stenosis (IJVS), we are examining the effectiveness of cerebrolysin in mitigating inflammation as well as any cognitive improvements. Baseline measurements After seeing my brain swelling via MRI from IJVS, we chose to proceed with cerebrolysin. We will be measuring the efficacy by monitoring brain MRI markers, sleeping HRV (3 month average at least, measured using WHOOP) and cognitive testing. Strength of evidence We find that the data on cerebrolysin in human clinical trials is promising. Most trials examine the effects of cerebrolysin on neurodegenerative diseases and the outcomes show consistent benefits in cognition and global clinical function. There is a considerable amount of research suggesting that cerebrolysin can be beneficial in treating neurodegenerative diseases, stroke, and brain injuries. We cannot recommend that anyone else participates until more extensive clinical trials have been performed. Protocol Ten, 5 mL intramuscular injections over 20 days. Cost: $160 What we expect to happen We will be investigating several brain biomarkers to document the effects of cerebrolysin. To measure the effects, we will specifically look at neurotrophic factors and markers of neural damage. MRI can be implemented to measure brain markers.

Bryan Johnson

1,066,142 Aufrufe • vor 2 Jahren