#13: Brain food

Hi!

What we eat impacts every area of our lives, including mental wellbeing. Today, we’re unpacking the latest nutrition research to explain how small dietary changes can provide a big boost to brain health.

Plus:

• How an ex-NFLer turned entrepreneur optimizes for long-term health

• New product drops for added energy, fashion-forward runners, chill Sundays, and perpetual snackers

Let’s go!

— Ash Read, Joe Niehaus

Yes, your diet affects more than just your physical health

Eating well impacts how you feel, think, and perform. 

Top of mind. Beyond losing weight or building muscle, a new study highlights the link between nutrition and brain health. 

Experts analyzed the diets of 182K individuals — using a questionnaire, metabolic biomarkers, brain imaging, and genomics — to determine how food choices affect cognitive function. 

Think fast. Researchers found that a balanced diet boosted mental health, improved cognition, and enhanced intelligence more than vegetarian, low-carb, or high-protein eats alone. 

Instead of adhering to strict or limiting dietary rules, the balanced diet group consumed a variety of healthful foods, while limiting sugar and alcohol. 

What it means for your plate:

• Embrace variety: Experiment with new recipes from Samsung Food or Pestle to keep meals interesting, nutritious, and balanced

• Splur in moderation: Treat yourself to a tasty, but healthier snack from brands like JoyDays or Harken Sweets

• Make small shifts: Gradually swapping out sugar and ultra-processed foods by replacing them with less refined options helps form a lasting habit

Taking it further. Alongside a balanced diet, Harvard professor Rudolph Tanzi recommends guarding against cognitive decline with the SHIELD acronym — sleep, handling stress, interacting with others, exercise, learning new things, and diet.

Build your SHIELD:

• Set a sleep schedule —  7-9 hours of sleep per night is ideal. Research also suggests that keeping a consistent bedtime and wake-up time leads to better health outcomes

• Try Breathwork — which has been proven to reduce stress — a 10-minute, guided session with Othership or Breathwrk could be all it takes to help you relax

• Find your tribe — group workout classes or run clubs offer a way to combine exercise and social connection (which can boost performance)

Reinforcements. While healthy habits are essential, brain-boosting supplements can offer added support. Brands like Thesis and TruBrain are focused on enhancing cognitive performance, whereas Heights and Momentous have honed in on long-term brain health.

​​The bottom line: The choices we make in the kitchen have profound impacts on our minds. Prioritize balance, embrace variety, and support your diet with quality sleep, mindfulness, and exercise to ensure a sharper, healthier future.

My Health Stack by Jeff Byers

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Jeff Byers. He’s the co-founder and CEO of sports nutrition and dietary supplement brand Momentous.

Before Momentous, Jeff spent four years in the NFL and still keeps strict workout and recovery routines. Transitioning from athlete to entrepreneur, he prioritizes brain health to guard against the lasting effects of high-impact collisions. 

Now, he relies on quality sleep, physical activity, and a curated supplement protocol to support cognitive function. 

Here’s Jeff to share his current Health Stack:

My go-to supplements:

• Omega 3 and creatine: “Omega-3s and creatine are really core to me in terms of long-term brain health — they’re low cost, there’s really good data behind them, and have big benefits.”

My zone 2 training gear:

• GORUCK GR1: “I work at a treadmill desk, and whenever I can, I’m walking with a ruck pack on. GORUCK makes absolutely the best gear in the world.”

• Ballistic Trainers: “As an ex-pro athlete, I used to have tons of shoes given to me — I’ve worn almost every shoe imaginable. But GORUCK has built the best trainer ever.”

My cold-therapy must-have:

• The Plunge: “It’s such a natural high, and I find I drink less caffeine [after a session]. It’s a really incredible way to start a day. ”

The product I’ve gifted the most:

• PROMiXX Shaker Bottle: “I’ve tried so many protein shakers — the PROMiXX Shaker Bottle is the best. It’s beautifully built and designed. Plus, it doesn’t have a ball in it that rattles around all the time.”

Check out Jeff’s full Health Stack here.

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Just dropped: Patrick Mahomes’ new iced coffee

Patrick Mahomes is clearly thinking about life after football. The three-time Super Bowl champion teamed up with former Body Armour executive Michael Fedele to launch a line of ready-to-drink iced coffees called Throne Sport Coffee.

The brand offers four flavors, Mocha Java, Salted Caramel, French Vanilla, and Black. Each can has 150mg of caffeine, vitamins, electrolytes, amino acids, and natural flavors and sweeteners. You can try them all here.

More drops perfect for:

• Chilling out. Gymshark has launched its Phys Ed range, a collection of relaxed-fitting athleisure wear perfect for sofa Sundays, brunches, and rest day strolls. It includes hoodies, sweatpants, t-shirts, and ¼ zip jumpers.  Shop here. 

• Longevity enthusiasts. Backed by some of the world's top longevity doctors, Superpower aims to combine whole-body testing, expert advice, and personalized health programs to help you live longer, prevent disease, and feel your best. Join the waitlist here. 

• Fashion-forward runners. District Vision and New Balance have dropped their third capsule collection containing a range of performance wear and race day shoes. Shop men’s. Shop women’s.

• Trail-snack lovers. 5-Day Reset maker and nutrition brand Kroma Wellness just came out with Super Granola, a blend of 10 superfoods with a vanilla cinnamon flavor. It has no gluten or refined sugars. Get a bag here.

• Retro fashionistas. adidas and luxury apparel brand Sporty & Rich collaborated on three new colorways of the Handball Spezial, a classic casual sneaker with a suede upper. They go live on adidas CONFIRMED today.

• Recovering from workouts. Active recovery footwear brand Kane and Bare Performance Nutrition (BPN) have launched a co-branded shoe, the Kane x BPN Revive.

• The sober curious. Katy Perry’s non-alcoholic apéritif brand De Soi released a new flavor, Spritz Italiano. The ready-to-drink beverage has a bright and citrusy flavor with adaptogenics such as L-theanine, Lion’s Mane, and Reishi Mushroom. Order a pack here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.