What to Eat and Drink for a High-Performance Brain

Why would you not want to be the best that you can be? Who doesn’t want to have a brain that performs as well as possible? Unfortunately, too many people have a constant feeling of fogginess over the minds and feel themselves unmotivated, sluggish, or sleepy.

Generally, the problem can be traced to what they are or are not choosing to nourish their bodies with. If you are looking to increase your health and enhance your life, here is a list of what to eat and drink for a high-performance brain.

  1. Saturated fat and cholesterol

Despite what you may have heard from people promoting the benefits of “low fat” foods, your body and brain need fats to function. In fact, your brain is comprised of around 60% fat, and without it, the wirings in your brain have a harder time communicating with each other. If you have ever skipped a meal, then you know that, quickly, you start to feel foggy and slow-moving.

For this reason, if you want to have a high-performance brain, you need to nourish yourself with enough saturated fat and cholesterol. Some of the best sources include:

  • Grass-fed butter

The right kind of butter should have a yellow coloring and a creamy consistency, as these indicate the additional nutrients that result from a cow with a healthy diet. The best brands for grass-fed butter are Kerrygold and Anchor.

  • Pastured eggs

Similar to grass-fed butter, the pastured eggs you are eating should have a deep yellow or orange yolk. Skip any eggs that state they are “vegetarian-fed” eggs and instead opt for “pasture-raised” ones.

  • Dark chocolate

Don’t overdo it on the dark chocolate, but the polyphenols in chocolate help to boost your brain power as well.

  1. Grass-fed meat and wild caught seafood

One of the biggest mistakes that people make when it comes to selecting food is that they don’t value the quality of the meat or seafood. The quality matters and makes a considerable difference for your health and well-being.

For example, too many shoppers shy away from buying fatty ground beef as they believe that fat is bad for you; however, regularly eating 75% lean grass-fed ground beef is essential for a high-functioning brain.

In addition to grass-fed ground beef, fill your shopping cart with other pastured, grass-fed meats such as lamb and bison. Furthermore, large amounts of essential protein can be found in pork, chicken, turkey, and duck.

A balanced diet should also include a notable quantity of fish and other seafood; however, you don’t want to eat farmed fish, only those that were caught wild. Fatty fishes like salmon, trout, mackerel, herring, and sardines are fantastic providers of omega-3 fatty acids which assist memory, mental performance and behavioral functions.

If you want to improve your concentration and mood, then you need to be consuming enough omega-3 fatty acids.

  1. Coffee

Polyphenols counterbalance free radicals and inhibit them from doing damage by striking healthy cells, provoking inflammation and prematurely aging you. You want polyphenols to keep you young, healthy, and with a brain that is able to perform at a high-level day after day, month after month, year after year.

You can nourish yourself with polyphenols through foods such as dark green veggies, as well as blueberries, pomegranates, and red cabbage.

When it comes to beverages, though, coffee reigns supreme on the spectrum of polyphenols. In fact, a cup of coffee has over a thousand different beneficial compounds, some of which preserve the high-fat cells that your brain needs (see #1).

So, keep drinking your morning coffee, as well as your afternoon cup of joe, and consider introducing Bulletproof Coffee to your daily routine.

  1. Green tea

Just as with coffee, green tea is helpful in creating a high-performing brain as the caffeine helps drinkers to focus on the task at hand and remain alert. The difference from coffee is that the L-Theanine that is found in green tea helps to enhance tranquillity and delivers the caffeine in a slower, more controlled manner.

For this reason, you don’t need to be worried about crashing after the caffeine hit wears off, and you are more likely to have a higher capability to concentrate your attention and feel more alert and ready to take on the world.

Green tea is healthy, delicious, and a surefire way of increasing your brain power. In other words, there is almost no reason why you shouldn’t introduce it into your diet.

  1. Water

It’s the thing that all of our bodies need in vast amounts, yet most people don’t get even remotely enough of — water. If you aren’t drinking enough water, you need to start ASAP. Because, without water, there is no way for you to have a fully functioning brain (or body).

To have a good memory, you need to drink enough water. To have coherent thoughts, you need to drink enough water. To push your brain to a new level of operating, you need to drink enough water. To be as creative as possible, you need to drink enough water.

You get the point.

Water is the electrical energy that flows through your brain and keeps you thinking, developing, creating, and producing. It is free, easy to access, and necessary — don’t slack on it anymore.

For an extra boost throughout the day, opt to consume Brain Octane Oil in your tea, Bulletproof Coffee, smoothies and salad dressings, and as a supplement for any other oil.

What foods and drinks have you found helpful in increasing the performance of your brain? How do you ensure you are nourishing your body and mental processes as much as possible? Let us know your tips and tricks or any difficulties you are having in this realm in the comments below.


Dave Asprey is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, “The Bulletproof Diet.” Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you’d expect, without burning out, getting sick, or allowing stress to control your decisions.