Best foods for alertness and focus?

Andrew Huberman provides insights into the types of foods that can help with alertness and focus. According to him, the following practices are beneficial:

• Consume meals that are mainly protein and healthy fats, along with low carbohydrates to maintain alertness throughout the day, as carbohydrates can trigger sleepiness due to serotonin release in the brain 1.
• Foods with high amino acid content, like meats, tend to be satiating, reducing hunger more effectively than calorie-matched diets with higher carbohydrate content 2.
• Fasting or keeping complex carbohydrates to a minimum can significantly improve alertness 3.
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    1

    Food for Alertness

    01:09:59
    
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    2

    Nutrition and Alertness

    01:02:10
    
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    3

    Nutrition and Alertness

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    4

    Foods for Focus

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    5

    Boosting Focus

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• Focus can be improved by adopting a diet that reduces simple sugars and highly processed foods and by choosing foods rich in tyrosine, a precursor to dopamine, such as certain cheeses, meats, nuts, and some fruits and vegetables 4.
• Acetylcholine, a neurotransmitter linked to focus, can be enhanced by foods that contain its precursor, choline. Supplements like Alpha-GPC can also increase acetylcholine for better focus and concentration 5.

These practices emphasize the importance of thoughtful food selection and timing to optimize alertness and cognitive performance. Keep in mind that individual responses to dietary changes can vary, so it's important to observe how specific modifications affect personal alertness and focus levels.