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Diet plays an important role in any physical workout regimen, so it should come as no surprise that proper diet is equally as important in a complete mental regimen. Just as diet affects muscle building, it also affects cognitive enhancement. Research shows you can enhance neurogenesis, synaptic plasticity, and neurotransmitter function by regulating your diet.

Even if you cannot completely modify your diet, making a few changes can make a difference. Making dietary changes can be difficult, but having a diet that fosters cognitive function is important. Time and cost constraints may limit alternatives to your current diet. For this reason, cheap and quick alternatives will be provided in this chapter.

What dietary changes should I make?

There are ways you can optimize your diet for cognitive performance and they are discussed in order of importance. Some of these changes will be easier to make than others, but making them all will maximize the benefits you receive.

  • Optimize the content of your diet.
  • Engage in a practice called dietary restriction.
  • Eat foods with a hard texture.

In order to follow the advice presented in this chapter, you will have to keep close track of your diet. You will need to know how many, and what type of calories you consume each day. There are three types of macronutrients we all consume on a daily basis; proteins, fats, and carbohydrates. These macronutrients are measured in grams, and total caloric intake is dependent on the amount of macronutrients you consume.

  • Protein - 4 calories
  • Carbohydrates - 4 calories
  • Fat - 9 calories

When you purchased the building brain power program, you also received an excel template to track your progress. This template can help you keep track of the amount of, and type of calories you consume on a daily basis. If you do not keep close track of your diet, it will be difficult to make the changes outlined in this section.