Issue 152

March 2017

MOTIVATION

  • Egg yolks

Contains plenty of the noggin-enhancing nutrient, choline. The yolk also boosts testosterone to get you in a better mood.

  • Beef liver

Keeps you topped up with vitamins B6 and 12, which are essential for brain function and performance.

  • Green tea

Need more mental toughness to see your goals through? Theanine is the nutrient you need and a couple cups of green tea will provide it.

  • Portabello mushrooms

Besides sunbathing, these fungi are the perfect way to get more of your mood-elevating vitamin D.

  • Salmon

Brain-powering and depression destroying – two traits of this super fish. Eat daily or supplement with Omega 3.




  • Blueberries

A cocktail of antioxidants and vitamins including A and C, these are great for getting more blood to your think tank.

  • Sunflower seeds

Dopamine is a brain chemical that increases your feel good factor. Sunflower seeds have got your fix.

  • Grape juice

Up the levels of serotonin, norepinephrine and melatonin in your gray matter for better emotional wellbeing. How? A cup of grape juice.

  • Lentils

High-fiber legumes that keep your blood sugar stable for sustained levels of energy and motivation.

  • Isotonic sports drink

Research shows that any daily activity that requires willpower saps glucose from your brain, so top yours up with a few sips.

  • Dried oregano

The food with the most luteolin by a country mile, which will help your memory, brain health and reduce brain inflammation.

  • Dark chocolate

A modest amount of caffeine for an energy hike and brain improving polyphenols - what’s not to like about this dark treat?

STRENGTH

  • Pumpkin seeds

Low zinc creates low testosterone and these are rammed with ludicrously high levels of this essential mineral.

  • Free range eggs

These are high in vitamin D, rammed with the cholesterol needed for testosterone production and a valuable protein source.

  • Wheat bran

Rich in magnesium, which can lead to increased testosterone swirling around your bloodstream with a high intake.

  • Cocoa powder

Load a few teaspoons into your protein shake to flush your body with more magnesium and antioxidants.

  • Almond butter

Nuts with a trifecta of testosterone-boosters: zinc, magnesium and fats.




  • Sardines

They’re cheap, easy to eat and swimming in the protein, vitamin D and healthy fats needed to keep your T-count high.

  • Ricotta cheese

Loaded with plenty of whey protein, which a study at the University of Connecticut found blunts cortisol, testosterone’s opposite number.

  • Tuna

Protein? Check. Zinc? Check. Healthy fats? Check. Magnesium? Check – so eat up.

  • Coconut

A stellar source of healthy saturated fat, which you need to make up about 10% of your calories for optimal testosterone levels.

  • Red meat

The manliest of proteins, loaded with zinc and fats needed to make you a very virile.

RECOVERY

  • Chili peppers

Their capsaicin can be really helpful in the fight against DOMS.

  • Onions

All varieties add a huge quercitin spike to your system that’ll fight aches with flavor.

  • Pineapple

A rich source of bromelain, which is a powerful anti-inflammatory. The core is massively alkaline, which can promote healing.

  • Capers

Not to everyone’s taste, but they have the highest natural source of the anti-inflammatory agent quercitin.

  • Curcumin

This is made from turmeric, which pumps up your defenses against inflammation.

  • Boswellia

This Indian herb can be as powerful as pharmaceutical-grade anti-inflammatories.

  • Ginger root

This can settle a dodgy stomach and act as a grade-A anti-inflammatory agent.



SLEEP

  • Broccoli

Research at Columbia University found people who ate a high-fIber, high-protein, low-fat diet had more deep sleep – vital for a better immune system.

  • Pine nuts

These protein rich snacks stimulate your leptin and ghrelin levels positively, gearing you towards a healthier appetite the next day.

  • Manuka honey

This digests so fast it’ll spike, then crash your blood sugar so you can ride the downward spiral to an early bedtime.

  • Jasmine rice

The University of Sydney in Australia found eating this four hours before bed helped people nod off faster. Thai for dinner?

  • Tart cherry juice

A paper in the Journal of Medicinal Food says this helps insomniacs nod off easier.

  • Chamomile tea

Want to chill? This tea will help you punch the Z’s faster than most others, found a study in Molecular Medicine Report.

  • Milk

It doesn’t have to be warmed but does have the tryptophan needed to help you relax to the max.

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