The human brain is the command center for the nervous system. It receives input from the sensory organs and sends output to the muscles. This immense network of trillions of cells relies more on what you put on your body and in your body than the books you have read or classes you have taken.

Here’s a quick list of 3 ways you can make yourself smarter in a matter of minutes.

STEP 1:  Eat More Fat
Your brain is the fattiest organ in your body and is estimated to be as high as 60-75% fat by volume. There for the fats you eat quite literally become your brain.  So eat lots of good, healthy fats and erase brain fog while your brilliance grows.

Good fat acts as an anti-inflammatory for the body.

Brain Fats #1:  Grass-fed beef, which has  a higher ratio of omega-3 fatty acid (good fats) to omega-6 fatty acids. The ideal ratio is 1:1.

In a typical American diet the ratio is around 20:1. This is an all-time high! Why do you want omega-3? It’s the fat that fuels your brain and nervous system. These fats not only play an important role in cognition, also with behavioral function, mood, circulation, skin and heart health.

Brain Fats #2: Fatty Fish. Excellent Sources of Omega-3 and include wild caught salmon, mackerel, and tuna.

Brain Fats #3: Avocados, Raw nuts, Butter made from grass-fed organic milk, Organic pastured eggs

Brain Fats #4: Your brain oils – Coconut and MCT oil. These oils have neuroprotective and neuroregenrative power.  In my opinion you ought to be consuming them on a daily basis.

Step 2: Sleep More
Just in case you let that busy schedule take hold of your sleep hours, let’s be reminded the importance of a steady bedtime.

A study by Occupational Environmental Medicine found that if you sleep less than 6 hours per night your brain function is equal to that of being intoxicated at a blood alcohol level of 0.1% (which higher than the DUI levels in the US).

Sleep enhances memories and improves daily performances for mental tasks as well as allowing your brain to literally purge itself of toxic chemicals and stagnant fluids.

The ability for your brain to grow new cells is known as “plasticity,” and it underlines the brain’s capacity to control behavior, learning processes, and memory. Neurons are stimulated all the time and carve new pathways, strengthening synaptic connections more when you are sleeping than when you are awake.

This holds true in the youngest of humans. Infants are just starting to developing learning capacity which is why the average new born sleeps 14-16 hours a day.  Recent research also shows that a mid day nap can boost your brain power as much as 25%.

While you sleep your central nervous system does some brain washing, as in housekeeping for your mind. During REM the brain flushes out all toxins gathered in wake hours. This process prevents neurodegeneration such as Alzhiemers. In order to stack years on a lived life, adequate sleep (7-8 hours nightly) is a must.

STEP 3.  Get Moving!
Exercise encourages your brain to work at optimum capacity by causing your nerve cells to multiply, strengthening their interconnections, and protecting them from damage.

The brain requires a neurotrophin protein called Brain Derived Neurotropic Factor (BDNF) which promotes neurogenesis (new nerve cell growth). To increase BDNF, engage in high intensity, short duration exercise. (such as MaxT3 or Interval Training).

The greater the intensity the more likely BDNF will rise in production. Consistent frequent intense burst training with gentle rest periods, about 5 times weekly is ideal. With appropriate effort, and time, BDNF will rise up to promote a healthier, clearer brain.

In addition, exercise aids depression by helping normalize insulin levels while boosting endorphin production and increasing serotonin levels.