Hi guys. As a coach, I’m also interested in healthy living and optimising our cognitive abilities, just like you.
Along with the morning ritual and deepwork, food plays a role in concentration.
Here I share my experience with you. I advise you to try this model, if it worked for me, it will work for you.
To be productive, I decide to eat after my first deepwork. This allows my blood to go only to my brain and not to my stomach. This practice is called “sequential fasting”. You make a breakfast, but a few hours after you wake up.
When I eat, I am careful not to eat too many carbohydrates in the morning. Carbohydrates promote post-prandial sleepiness, so I prefer to eat them in the evening (it promotes sleep but that’s not the point). Although the brain needs carbs to function, there is no need to eat them just before your work sessions (your body can create glucose from other macro nutrients than carbs).
So I eat a breakfast rich in protein and fat. This not only helps my muscle growth and testosterone production, but also helps my concentration. Fats greatly improve concentration skills (well, don’t stuff yourself with butter), because not all fats are created equal.
But here is a typical example of a breakfast that literally boosts my productivity :
- 3 eggs
- 50g smoked salmon (it’s a luxury, but our health is our most precious asset)
- 100g of avocado
- 20g of cashew nuts (sorry, I don’t have good emoji)
- 5g of olive oil
- A kiwi fruit
- 10g square of 85% chocolate (do not go below 80%, maximum).
You have about :
- 40g of protein
- 40g of fat
- 20g of carbohydrates
- 600 calories
The kiwi is there to provide vitamins (it contains 17!)
Nothing is left to chance: putting in a lot of fat in the morning means less fat in the evening. This encourages sleep… and therefore your productivity the next day.
If you train at the end of the morning or in the afternoon, this gives you time to optimise your food window with excellent protein assimilation.
Have a good breakfast brothers !
P.S. Smoked salmon can be omitted for economic reasons, it will do. Go all out on the spices. Bonus for those who add garlic (promotes testosterone).