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Welcome back to the What Supp Blog, your one stop shop for everything to optimise performance!

Today’s hack is two for the price of one! Firstly, I’m going to introduce you to the food list presented in Mr Max Lugavere’s New York Time’s best selling book; Genius Foods. Secondly, I’m going to show you a super simple way to remember these foods, a technique (and the actual example given) by memory extrodinare, Jim Kwick.

Max’s book is focused on what food to get into your diet to best promote your cognitive functioning whilst also highlighting what to avoid to ensure protecting it from decline. This really is a passion project for Max as his mother was sadly diagnosed with a form of neuro degenerative disease.

Although this post will present the essential food list, it won’t discuss what else can be done to avoid neuro-decline, so do your swede a fave, and treat yourself to the book.

So, first the food list;

1. Avocados

2. Blue berries

3. Broccoli

4. Extra virgin olive oil

5. Wild Salmon

6. Eggs

7. Leafy greens

8. Grass fed beef

9. Almonds coming

10. Dark chocolate

Next, how to remember. Right, so I’m gona need your imagination on this one. Jim created this imagery specifically for the 10 super brain foods. So his theory goes, the key with memory is being able to directly link the word/what your memorising, with an image. The more out of the ordinary the image is, the more likely it’ll stick.

So your going to visualise in the this order, the following body parts; Head/Nose/Mouth/Ears/Larynx/Collar/Shoulders/Fingers/Belly button/Seat (Bum).

Firstly, I want you to think of a human head, any human head. This is where we begin. This will all become clearer shortly. We will go through step by step and I want you to associate the image with food. Spend a little time on each step really visualising the image –

1. Avacados – guacamole being mixed in/on top of your your head

2. Blue berries – popping out your nose

3. Broccoli – coming in your mouth

4. Extra virgin olive oil – being used to wash your ears

5. Wild Salmon – lying around your collar

6. Eggs – placed in your larynx (adam’s apple)

7. Leafy greens – coming out your shoulders

8. Grass fed beef – for fingers or in your hands (Jim gave grass fed beef hot dogs for fingers as an example!)

9. Almonds – popping one by one out of your belly button

10. Dark chocolate and your seat, (be as creative as you will hear..)

Okay then, there you have it and hopefully you have some creative visuals going around in your head! Till next time.

Welcome back to a long overdue return to the cheap eat recipe series! These are affordable, simple recipes you can use day in, day out.

Today’s recipe is simple. It can be used as a substantial side portion of your main meal or a handy snack to take out and about.

So, you may well, and probably rightly, question the combination of broccoli and ginger. I get it. But actually not only does it give these lil nutritional nuggets a tasty twang, but it seriously adds to the health benefits you’re receiving.

Ginger has some great anti inflammatory qualities. In fact one study compared highly concentrated ginger to a placebo in 247 patients with osteoporosis of the knee. The ginger was shown to reduce pain and stiffness in the knee joints by 40% over the placebo!

Black pepper is also a nice addition, alongside the salt, for this dish. Black pepper actually helps with absorption of other nutrients, so add it wherever you can!

Right then, time for the nuts and bolts..

Ingredients

– 1 whole washed broccoli

– 1 tbsp of coconut oil

– 1 to 2 tsp of ground ginger

– salt & pepper

Method

– Chop the stem off the broccoli and cut into small florets

– Massage in the coconut oil thoroughly to broccoli florets

– Liberally sprinkle the ginger over followed by salt and pepper, (experiment a bit here with the quantity you want).

– Thoroughly tossing the broccoli, try to ensure all the pieces are well covered in the ginger, salt & pepper.

– Space out on oven tray and place in pre heated oven at 190c for 15/20 minutes, removing at 10 minutes to turn and mix the broccoli to ensure even cooking.

– Serve and enjoy!

Welcome back to What Supp Blog! As ever I aim to bring some of the best information for supplementing your physical and mental performances day in and day out. I’ve got something a little different for y’all today with the focus being on mindset.

In order to develop a focused and balanced mindset, it’s helpful to have outlook that promotes these qualities. This post will hopefully aid that by giving a whistle stop tour of Stoicism, the ancient Greek philosophy of, in a nutshell, learning to roll with the punches. I’ll give you a brief overview of this practical philosophy then 3 principles to live in stoic way.

The philosophy asserts that behaviour showing high moral standards equates to happiness, and judgment should be based on behaviour, rather than words. A core principle is we don’t control and cannot rely on external events, only ourselves and our responses.

Stoicism has just a few central teachings. It sets out to remind us of how unpredictable the world can be. How brief our moment of life is. How to be steadfast, and strong, and in control of yourself. And finally, that the source of our dissatisfaction lies in our impulsive dependency on our reflexive senses, rather than logic.

Stoicism has been bought back to the fore front in recent years by a few key authors such as Tim Ferris (podcast host extraordinaire), 48 laws of power supremo Robert Greene and the current go to voice of stoicism, Ryan Holiday.

Mr Ryan Holiday has released a few books that are both accessible in language and easy to digest, something some of the original stoic texts can certainly not always be. Below are three key stoic lessons that Ryan recently gave away of Dave Asprey’s Bulletproof Radio podcast;

1. Focus on what is in your control and ignore what is out of your control. This is regardless of whether it’s micro or macro issues and themes within daily living.

2. Treat obstacles you encounter as opportunities to do things you couldn’t and/or wouldn’t have done before. This in itself give you opportunity to get better at facing adversity and difficulty.

3. Make time to cultivate moments of stillness in your life, if you won’t, who will? This can be meditation or simply walking unplugged from the world. Either allowing for time to reflect and consider life’s circumstances.

Ok, thanks for reading! If you you liked, please leave a comment and like. Till next time.

Welcome back to what the experts say! Today’s pro tips are for getting the swede firing in all cylinders regarding creativity, learning and organising. We’ve got a cheeky little 3 tip special from 2 mighty fine experts.

First off, couple’a pro tips coming up from Jim Kwick; memory extraordinaire. This guy’s back story is simply stunning. Went from actually being labelled ‘the boy with the broken brain’ at school, to literally being able to remember every name in the room with an aduience of 100 plus. He’s got a short and awesome podcast, and also makes his way round a few more as a guest.

Jim specialises in everything brain power related;

1. If you are seeking some creativity for a project or are feeling stuck, simply have a shower. The calming and being present in the moment effect that a shower can bring puts your brain into the theta state. Theta state is a frequency of the brainwaves, and there’s a number of others including; delta, alpha, beta and gamma. Theta brain waves are those created in a relaxed or meditation state, but are also the best brain state for creative thinking.

2. Wanting to increase your capacity to learn and be smarter? Try learning new physical activities. Your brain’s primary role is to move the body, so by improving your movement patterns you increase your capacity for all learning. Or in a simpler context, if you’re having a block when studying or learning, get up and move around.

Next tip is fromMr Aubrey Marcus. CEO of Onnit, perineal Joe Rogan podcast guest, phycadelic explorer and author of the bio hacking handbook – own the day. Aubrey gives an absolute sh*t ton of tips, tricks and hacks to fully optimise your life or quite simply, own the day. Here’s one planning;

1. Research suggests you can only hold three to four things in your working memory at a time. Therefore, whether planning for the micro or the macro, to keep focused and on task, ensure your plans or to do lists only consist of maximum 4 items. This will help ensure maximum efficiency and productivity.

Hope you enjoyed, till next time, thanks for reading!