If you looked at TikTok’s algorithm and were convinced that you need to deploy a dozen biohacks and expensive gadgets to keep your cognitive abilities sharp, you’re not alone. But instead of taking advice only from influencers, why not borrow some habits from people who actually study the brain for a living?
We asked Dr. Tommy Wood, neuroscientist, performance consultant, and author of The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age, to explain everything he eats in a typical day. There’s no one “magic” brain food on the menu, but there are plenty of science-backed snacks and insights worth stealing if you want to support long-term cognitive health.
breakfast
Before eating breakfast, Wood starts his day with a cup of black coffee. Coffee is consistently associated with a lower risk of neurodegenerative diseases such as dementia. While caffeine may be driving some of this benefit, polyphenols such as chlorogenic acid and flavonoids do much of the heavy lifting, he added. “Late in the morning, I’m British so I drink tea, with milk of course, and it seems to have a similar effect,” he says.
After finishing his first cup of coffee, he typically eats Skye yogurt or Greek yogurt and kefir, along with 2 to 3 cups of frozen mixed berries, 1 to 2 tablespoons of nuts, seeds, or granola, and a tablespoon of protein powder and prebiotic fiber. “With this combination, the berries provide about 30 grams of fiber, 60 grams of protein, and tons of antioxidant polyphenols, vitamins (like vitamin C), and minerals (magnesium, copper, and zinc),” Wood shares.
It’s perhaps no surprise that berries, known for their brain-boosting and longevity-promoting effects, would be added to the mix. “Numerous studies have shown that berries improve cognitive function, both immediately after eating them, but also by improving brain health and function over time,” says Wood.
lunch
Wood often relies on leftovers from the previous night’s dinner for lunch, but sometimes he mixes them up. One of his favorites is the sardine salad. This fatty fish is known for its high content of omega-3s and minerals that support brain health. He drains two cans, crushes them with canned chickpeas, adds two hard-boiled eggs, and tops them with yogurt, lemon juice, mustard, scallions, coriander and other herbs. He adds rice to round out the meal, but lettuce and other leftover carbohydrates would also be a good combination.
“This provides you with plenty of omega-3s, vitamin D from the sardines, B vitamins from the sardines, eggs, and chickpeas, protein, minerals (calcium, copper, magnesium, zinc), and choline from the eggs,” says Wood. “All of these nutrients are consistently associated with improved brain health and lower risk of cognitive decline.”
before training
Wood, who is not only a neuroscientist but also a competitive athlete, typically trains in the late afternoon. His pre-workout snack includes two protein bars and two apples. “Although the protein source and fruit vary, this is a fairly consistent snack because it’s easy, quick, and reasonably nutritious,” he says. “While not necessary for everyone, protein bars are useful if you can’t prepare meals.”
However, he cautions that not all protein bars are created equal. Read labels carefully, avoid those with too much added sugar or fillers, and choose ones that actually have a high protein content. (Pro tip: Aim for someone who is consuming at least as many grams of protein as calories divided by 10. For example, a 200 calorie protein bar with 20 grams of macros will get you the green light.)
Protein not only builds muscle and supports recovery; Research also suggests that adequate protein intake is associated with a lower chance of cognitive decline.
dinner
Wood’s dinner recipes rely on protein, lots of vegetables, and healthy carbohydrates. Dinner samples looked like grilled chicken breast with teriyaki sauce, lemon juice, and garlic. Roasted purple and orange sweet potatoes. Salad made with lettuce, carrots, peas, tomatoes and pickled beets (with a homemade dressing made from balsamic vinegar, olive oil and dried oregano).
“Like the other meals of the day, the sweet potatoes provided protein, carbohydrates, and the antioxidants carotenoids and anthocyanins, while the salad provided fiber, minerals, vitamins, and nitrates (important for cardiovascular health),” says Wood. On other days, he says he grills salmon, pork, or steak, and he prefers to eat seasonal vegetables. (Asparagus, corn, and zucchini are staples of his summer lineup.)
takeout
Wood prioritizes foods and beverages that contain a variety of nutrients shown to be beneficial for brain health and cognitive function, including but not limited to B vitamins, choline, antioxidants, protein, and more. And while you can adopt his WIEIAD to a T for long-term brain health, you don’t have to.
“One of the most consistent findings from nutrition research is that dietary patterns are far more important than individual foods,” says Wood. “The key is to eat as many foods as possible that contain the different types of nutrients listed above.” That said, you can also DIY by combining your favorite protein sources, vegetables, fruits, and carbohydrates. “Choose something that fits your budget and tastes, and that you enjoy eating and sharing with others,” he concludes.
