September 22, 2022
Enhance, like other cognitive supplements (or nootropics), will not "Fix" your brain or your bad habits. If you aren't getting enough sleep, there is no supplement that will help you. You're already operating at a massive disadvantage.
Supplements like Enhance are going to support you just a bit, and work best when you're already making sure your lifestyle and your habits are conducive to better performance and productivity. This way you can ensure you're operating at your absolute peak.
So, here are some basic things you can do to optimise your lifestyle and habits before implementing Enhance in your routine.
1. Get your sleep on track 😴
This is very obvious. Aim for at least 7, but ideally 8 hours of sleep. Track it using an Oura ring or other device if you can. A lack of sleep massively decreases cognitive performance, makes you more stressed and anxious and reduces emotional regulation among many other negatives.
2. Make sure you're managing your stress 🧘♂️
We are all busy. Most of us either work physically laborious jobs or cognitively demanding office jobs. We are straining and exciting our nervous system at all times, leading to high stress and possibly burnout. We need ways to manage this to ensure peak mental health and performance. I personally love the gym and daily meditation to do this. You can also look at journalling or reading to help wind down each day.
3. Keep physically active 🏃♂️
If you aren't exercising most days, you need to be. Aim for 3-5 days per week doing strength training, and ideally some cardio or HIIT thrown in there. These types of training help your brain create BDNF, or Brain Derived Neurotrophic Factor which is essential for neuron health, survival and growth. A good rule of thumb to remember is that anything that is good for your heart, is usually good for your brain.
4. Try get a bit of sunlight each day ☀️
If you're in an office all day, every day (like me), then you are likely not getting enough sunlight. 10-20 minutes should do the trick. Try get some in during your lunch break! Sunlight is absolutely key to helping your body produce Vitamin D and helping regulate your circadian rhythm, through serotonin and melatonin pathways. You will definitely feel happier just with a little extra sun. Try find what your "Minimum effective dose" is. Too much sun is not good.
5. Eat well & supplement further where you need 🥑
There is no single right way to eat, only general rules. I like to stick by: reducing sugar or eliminating completely, skip breakfast, a healthy salad and chicken for lunch, a bigger meal for dinner with a good amount of carbs, more protein and a lot of vegetables.
Ensure you're getting sufficient protein, as well as good fats. You can get good micronutrients, fibre and polyphenols from fruits and vegetables.
I recommend looking at the Mediterranean Diet or MIND diet if you want to make sure your brain is optimised. Experimenting with intermittent fasting may also work well for you.
You can use specific supplements, such as Omega 3 fatty acids if you're not getting any from your diet (e.g. not eating much seafood in this case).
6. Be clear on your goals and what you're working towards 🎯
It's all well and good optimising your brain and body to be productive and high performance, but if you don't actually have clear goals or know what you want to work towards and tackle, then what's the point?
Set 1 year, 3 year and 5 year goals. Break these down into quarterly goals, monthly and weekly goals.
Are you focusing on your career? Finishing a uni degree? Learning how to code? Building a side hustle?
Get clear on what you need to be working on.
7. Set a weekly schedule and routine 📅
This is probably my biggest life hack. I write my weekly schedule/routine out each week in advance, on a Sunday. I use the software/program called Notion, which allows me to basically systematize every part of my life. I track my habits and to-do list like crazy.
Once again, knowing the tasks you need to get done on a day-to-day basis helps you hone in on your priorities and focus clearly on what needs to get done.
Once you start to fix these aspects of your lifestyle, you can add supplements like Enhance to further support your cognition and help you achieve better mental alertness, focus, clarity, nervous system health and energy production.
Enhance should integrate seamlessly in your daily routine. Find the same time each day to take it.
Personally, I will take it each morning when I finish my morning gym session and before I leave for work, when I drink my Athletic greens and take my Vitamin D/K and Omega 3's.
This sets me up to win the day.
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September 22, 2022
The brain is the most complex piece of matter in the known universe.
It is an electro-chemical supercomputer, capable of 10,000 trillion computations per second using its 100 billion neurons that work in harmony to keep your entire body and higher-level processing functioning correctly.