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Hey fitness nerds!

Can you remember the last time there was a high-stakes event?

You woke up on the day, and you just felt amazing. You felt a rush, you slept well and you were ready.

That feeling can be by design. And it has everything to do with your diet and nutrition leading up to the day.

Want to know how I aced my final medical exams? It all comes down to optimizing your diet and lifestyle for peak mental performance.

Read 🔽 below if you want to learn how to create that feeling every time you need to perform.

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Food to Optimize Concentration and Cognition

• Article Explained Simple: Coffee Vs Tea

• Tips of the Day

• Healthy Breakfast Burrito Recipe

Food to Optimize Concentration and Cognition

I used to do this every time I had any important exams or presentations/conferences.

I remember when I had my final medical exams.

Three weeks before my exams, I switched to a keto diet, cutting out carbs to avoid feeling sluggish while studying. I made sure to exercise regularly and went for daily walks to keep the blood flowing to my brain.

On exam day, I skipped the carbs (except for a handful of blueberries) and fueled up with a big egg breakfast packed with fats and protein. Thirty minutes before go-time, I had a double shot of espresso, and 10 minutes before, I enjoyed 25 grams of dark chocolate.

I smashed the exam!

How to Improve Cognition for an Important Day

1. Focus on whole, nutrient-dense foods: Leafy greens, fatty fish, nuts, and seeds are packed with brain-boosting vitamins and minerals.

2. Don't skimp on healthy fats: Avocados, olive oil, and fatty fish like salmon are essential for brain function.

3. Embrace polyphenols: Colorful fruits and veggies, dark chocolate, and green tea are loaded with antioxidants that can improve memory and focus.

4. Stay hydrated: Even mild dehydration can make you feel foggy. Aim for at least 8 glasses of water a day.

5. Prioritize sleep: Getting 7-9 hours of quality sleep each night allows your brain to rest and recharge.

By making strategic dietary choices, staying active, and prioritizing sleep, you can significantly enhance your concentration and cognitive performance during important events like exams or presentations.

So, next time you're gearing up for a big day, remember these tips and give your brain the fuel it needs to succeed!

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Article of the Week

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3 foods to eat when going out

Going out to eat with friends and family is wholesome and helps with social health.

But I used to avoid going out for dinner with friends and family because I could not count macros.

I came up with a few tactics over the years and it is not salads and plain grilled chicken.

Here are three foods to look for on the menu that will help you stay on track:

1. Protein
   
   When you're scanning the menu, make sure to look for dishes that are high in protein.
   
   Think grilled meats, seafood, or even tofu if you're plant-based.
   
   Protein will help keep you feeling full and satisfied, so you won't be tempted to overindulge in less healthy options. Plus, it's essential for building and repairing muscle tissue.
   
   

2. Vegies - but not what you think
   
   I know, I know, veggies can be boring. But not necessarily!
   
   Look for dishes that incorporate interesting and flavorful vegetables, like roasted brussels sprouts, grilled asparagus, or sautéed spinach with teriyaki sauce.
   
   These nutrient-dense options will help balance out your meal and provide essential vitamins and minerals.
   

3. Healthy Fats
   
   Don't be afraid to embrace healthy fats when dining out.
   
   Look for dishes that include avocado, nuts, seeds, or olive oil.
   
   These healthy fats will help keep you feeling satisfied and can even help with nutrient absorption.
   
   Just be mindful of portion sizes, as fats are calorie-dense.

One more thing: when it comes to drinks, stick to water, unsweetened tea, or other low-calorie options.

Those fancy cocktails and sugary sodas can add up quickly and derail your healthy eating efforts.

Vote below to choose the diet for next week’s recipe

Healthy Breakfast Burrito Recipe (makes 4 servings)

Eggs and black beans provide a high amount of protein, which is needed for muscle repair and growth.

On top of that, avocado and olive oil offer healthy fats that support heart health = healthy cholesterol, which is great for your body.

And of course, it is as delicious as fast food restaurant burrito - if not more.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 350 kcal

• Protein: 18 g

• Carbohydrates: 38 g

• Sugars: 4 g

• Fat: 15 g

The Ingredients

• 4 large whole wheat tortillas

• 6 large eggs

• 120ml skim milk (1/2 cup)

• 1 tablespoon olive oil

• 1 red bell pepper, diced (150g, about 1 cup)

• 1 small onion, diced (100g, about 1 cup)

• 100g fresh spinach (about 4 cups)

• 1 avocado, diced

• 120g black beans, rinsed and drained (1/2 cup)

• 60g shredded cheddar cheese (1/2 cup)

• Salt and pepper to taste

• Salsa for serving (optional)

The Instructions

1. Prepare the Eggs:

   • In a bowl, whisk together the eggs, skim milk, salt, and pepper. Set aside.

2. Cook the Vegetables:

   • Heat the olive oil in a large skillet over medium heat. Add the diced bell pepper and onion, and sauté for about 5-7 minutes, until they are tender and the onion is translucent.

3. Add the Spinach:

   • Add the fresh spinach to the skillet and cook for an additional 2-3 minutes, until the spinach is wilted.

4. Cook the Eggs:

   • Push the vegetables to one side of the skillet and pour the egg mixture into the other side. Cook, stirring gently, until the eggs are scrambled and cooked through. Mix the vegetables and eggs together.

5. Assemble the Burritos:

   • Lay out the whole wheat tortillas. Evenly divide the egg and vegetable mixture among the tortillas. Top each with black beans, diced avocado, and shredded cheddar cheese.

6. Wrap the Burritos:

   • Fold in the sides of each tortilla and then roll it up tightly from the bottom. Place the burritos seam-side down.

7. Serve:

   • Serve the burritos immediately with salsa on the side if desired. Alternatively, you can wrap each burrito in foil and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, unwrap and microwave until warm.

Vote for the next week’s recipe by clicking the button below.

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