Brain health decline is not inevitable. Even as you age, your brain can thrive rather than decline. A healthy brain, that actually gets better and better every year, is possible. But, you must be proactive.

One area of brain health is nutrition.

It’s imperative to know what you should eat for a healthy brain, and what you should avoid.

We have simple, actionable tips. In addition, find a sample meal plan below that will get you into the Beyond Keto Zone and encourage a healthy brain this winter!

8 Diet Changes for a Healthy Brain

1. Stop Eating For 16 Hours Every Day: Intermittent Fasting

Many people fast for spiritual reasons, and this is great. But fasting also has benefits that manifest physically and mentally.

In fact, there are numerous scientific studies that show its benefits. It can increase insulin sensitivity, promote a healthy weight, decrease inflammation, increase mental clarity, normalize levels of the “hunger hormone” ghrelin, support brain function and mitochondria health and even regenerate the immune system (1). All of this is good for the body and brain.

To add an easy intermittent fasting schedule, either choose to fast one 24-hour period per week, or try fasting 16 hours per day, from 7 pm to 11 am. You can drink water, tea, and coffee during the fast.

For a complete guide, see the Beyond Keto Brain Health Sample Meal Plan Below.

Want to learn more? Check out: 21 Day Detox and Fasting Starter Kit (Includes the book: Fasting Zone)

2. While Fasting or Eating, Hydrate, Hydrate, Hydrate

Your brain is affected by your long-term and short-term hydration status.

In fact, mood, fatigue, and alertness are all impaired with dehydration (2).

Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

What should you drink?

• Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.
• Green and Black Tea: Green and black tea are youthful brain drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health, contain brain-boosting compounds, and can even promote healthy weights (3).
• What about coffee? Coffee is a healthful drink, and a great way to start the day. However, its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

How Much? Aim for a minimum of 48-64 oz. fluid per day for most women, and 64-80 oz. per day for most men. But, many people feel great drinking even more. Also, add more hydration if you exercise. Try to get in all fluids before 7 pm or so, so that it doesn’t disrupt your sleep.

On the other hand, avoid over-consuming alcohol for your best brain health!

3. Once You Start Eating, Don’t Depend on a High-Carbohydrate Diet for Energy (Energize with Ketones Instead)

When you enter the Beyond Keto Zone® and take the sugars and most carbs out of your diet, your brain will begin to burn ketones instead of carbs as fuel.

Astonishingly, ketones have been used to support healthy neurological function for decades. In fact, a ketogenic diet is one key recommendation used to help children with epilepsy vastly reduce seizures (without medications) (4).

Now, there is promising research on ketosis and degenerative brain conditions (5).

What’s more, many people in ketosis report greater brain clarity, focus, and function than before.

For Beyond Keto Food Ideas, see the Beyond Keto Brain Health Sample Meal Plan Below.

4. In Every Meal and Snack, Go Out of Your Way to Add Healthy Fats

There are 2 healthy fats you should proactively add every day for brain health: Omega-3s and Omega-9s (the latter from extra virgin olive oil). Adding omega-3 fats is a crucial step in reducing inflammation and maintaining healthy brain function. To truly make a difference, it takes two steps: reducing inflammatory foods while increasing anti-inflammatory ones.

One of the most potent anti-inflammatory foods is omega-3 fats from seafood, and to a lesser extent, plant foods. Add fatty fish as much as possible plus hemp seeds, flaxseeds, chia seeds, and nuts daily.

Studies show that inflammation biomarkers improve as the relationship of omega-3s to omega-6s improves (6).

Next, add extra virgin olive oil whenever possible, especially uncooked (such as over a salad). Consider even drinking a small amount every day. Check out this article to decide if you should!

5. Along with Healthy Fats, Add Antioxidants and Anti-Inflammatory Foods

Brains age and become impaired with increased oxidative stress. And, while this has been long-accepted with the development of degenerative diseases, now researchers believe oxidative stress may play a role with a host of brain issues and low moods (7).

Oxidative stress is the accumulation and damage caused by free radicals. Free radicals are created by many biochemical reactions in our bodies. They occur from daily living, processed foods, alcohol, nicotine, and more.

They are “quenched,” or neutralized by antioxidants made by our cells (such as glutathione) and from foods. Foods and drinks that are high in antioxidants include bright and deeply colored vegetables, spices, raw cacao, green tea, nuts, seeds, and more.

These brain-helpers work at the cellular level. Their antioxidants are so potent at the cellular level they go beyond the normal reduction in oxidative stress to promote longevity and health in the body. What’s more, ginger and turmeric are also strong anti-inflammatory foods that reduce joint and muscle pain (5).

6. Avoid ULTRA-PROCESSED Foods Like Your Brain Health Depends on It

Chronic inflammation is one of our brains’ biggest enemies.

What fuels this enemy? Modern, processed foods.

Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include:

• Commercial Dressings and Condiments with Soybean Oil
• Margarine
• TV Dinners with unhealthy fats
• Sugary Energy Drinks
• Fried Chips and Snack Foods
• Fast-Food Deep-Fried Options

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic ailments.

These conditions include degenerative brain issues. During the last decade, a new cause of neurodegeneration has been identified: sustained immune reactions in the brain caused by chronic inflammation (8).

To reduce the risk of this disease and the deterioration of our brains, we must reduce inflammation.

7. Eat for Gut Health

If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (9):

• Gut inflammation promotes brain inflammation and declining function
• An unhealthy digestive tract promotes illness in other parts of the body
• Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain
• Immune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly.

To learn more about keeping your gut health and Dr. Colbert’s Healthy Gut Zone, click here.

8. Nourish Your Brain: Specific Nutrients Optimize Brain Health

In addition to the diet changes above, you can go further and nourish your brain with specific nutrients. Fortunately, there’s a new line of nutrient-packed supplements that encourage your best brain health, in a convenient daily dose. They include:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (10, 11).

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (12, 13).

Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (14, 15, 16)!

Dr. Colbert’s Healthy Brain Zone: Reverse Memory Loss and Reduce Your Risk of Dementia and Alzheimer’s (Book). The key ingredient to fighting memory loss, dementia, and Alzheimer’s isn’t in prescriptions or unnatural treatments. It’s in a healthy, gut-friendly diet! This book will give you insight about the science behind the brain-gut connection so you can make wise and healthy diet choices. Get the Book and Brain Zone Supplements here.

Need Help Putting it Together? Healthy Brain Meal Plan

Beyond Keto Health Brain Meal Plan

• When You Wake Up: Brain Zone Supplements
• 7 am – 11 am: Beyond Keto Zone Coffee (Ultimate Metabolism Boost)
• 11 am: Beyond Keto Zone Breakfast (Eggs Benedict, Berry Smoothie, Keto Cereal, etc)
• 2 pm: Healthy Fat Bombs (Chocolate Chili, Lemon Bar, etc) with Green tea
• 4-5 pm Healthy Vegetable-Based Fat Bombs (if needed/hungry) (Egg/Avocado Fat Bomb, see #5)
• 6-7 pm: Healthy Beyond Keto Dinner such as Keto Zone Spicy Chicken Curry7
• Throughout the Day: 80 ounces water and/or tea (green or black)

Bottom Line

It’s not hard to get into the Beyond Keto Zone and eat for a healthy brain. Be proactive, and use our tips and meal plan to get started today!