If your TikTok algorithm has convinced you that you need to adopt a dozen different biohacks and pricey gadgets to stay cognitively sharp, you’re not alone. But instead of pulling advice solely from influencers, why not borrow a few habits from someone who actually studies the brain for a living?
We asked Tommy Wood, PhD, a neuroscientist, performance consultant, and author of The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age, to walk us through everything he eats in a typical day. While there isn’t a single ‘magic’ brain food on the menu, there are plenty of science-backed bites and insights worth stealing if you want to support your cognitive health for the long haul.
Breakfast
Before getting into his breakfast spread, Wood starts his day with black coffee. Coffee has consistently been associated with a lower risk of neurodegenerative diseases like dementia. Caffeine could be driving some of this benefit, but he adds that polyphenols like chlorogenic acids and flavonoids do a lot of the heavy lifting. “Later in the morning, I then drink black tea—with milk, of course, because I’m British—which seems to have similar benefits,” he shares.
Once he finishes his first cup of coffee, he typically eats skyr or Greek yogurt and kefir with two to three cups of frozen mixed berries, a tablespoon or two of nuts, seeds, or granola, plus protein powder and a scoop of prebiotic fiber. “This combination gives me about 30 grams of fiber, 60 grams of protein, and tons of antioxidant polyphenols, vitamins (like vitamin C), and minerals (magnesium, copper, and zinc) from the berries,” Wood shares.
It’s probably no surprise that berries make it into the mix, as they’re famed for their brain-boosting and longevity benefits. “Dozens of studies show that berries can improve cognitive function both immediately after eating them as well as improving brain health and function over time,” says Wood.
Lunch
Wood often relies on the previous day’s dinner leftovers for lunch, but sometimes he mixes things up. One of his go-tos is a sardine salad, with the fatty fish famed for its high content of omega-3s and minerals that support brain health. He drains two cans, mashes them with a can of chickpeas, adds two boiled eggs, and tops it off with yogurt, lemon juice, mustard, green onion, and herbs like cilantro. He adds rice to round out the meal, though lettuce or any other leftover carb could make for a good pairing.
“This gives me some lots of omega-3s as well as vitamin D from the sardines, B vitamins, protein, and minerals (calcium, copper, magnesium, zinc) from the sardines, eggs, and chickpeas, and choline from the eggs,” Wood shares. “All these nutrients have consistently been associated with better brain health and a lower risk of cognitive decline.”
Pre-workout
Wood—who’s not just a neuroscientist but also a competitive athlete—typically trains in the late afternoon. His pre-workout snacks include two protein bars and two apples. “The protein source and fruit changes, but this is a fairly consistent snack because it’s easy, quick, and reasonably nutritious,” he says. “Though they’re not necessary for everybody, protein bars can be convenient if you’re not able to prepare a meal.”
However, he warns that not all protein bars are created equal. Be sure to read labels diligently, avoid those with excess added sugar or fillers, and opt for those that actually have a high protein content. (Pro tip: Aim for those with at least as many grams of protein as the number of calories divided by 10. For example, a 200-calorie protein bar gets the green light if it packs 20 grams of the macro.)
Protein isn’t just helpful to build muscle and support recovery. Research also suggests that adequate protein intake is associated with lower odds of cognitive decline.
Dinner
Wood’s formula for dinner relies on protein, lots of vegetables, and a healthy carb. A sample dinner looks like grilled chicken breasts with teriyaki sauce, lemon juice, and garlic; roasted purple and orange sweet potatoes; and a salad made with lettuce, carrots, peas, tomatoes, and pickled beets (topped with a homemade dressing made from balsamic vinegar, olive oil, and dried oregano).
“As with other meals in the day, this provided some protein, some carbs, and antioxidant carotenoids and anthocyanins from the sweet potato—and some fiber, minerals, vitamins, and nitrates (important for cardiovascular health) from the salad,” Wood shares. On other days he says he’ll whip up salmon, pork, or steak, and he prefers eating vegetables that are in season. (Asparagus, corn, and zucchini are staples in his summer lineup.)
The Takeaway
Wood prioritizes foods and drinks that pack a range of nutrients shown to be effective for brain health and cognitive function—including but not limited to B vitamins, choline, antioxidants, and protein. And while you could adopt his WIEIAD to a T for the sake of your long-term brain health, you certainly don’t have to.
“One of the things we see most consistently from nutrition research is that dietary patterns matter much more than individual foods,” Wood shares. “It’s all about consistently having as much of your diet as possible come from foods that have a wide range of the types of nutrients mentioned above.” That said, you can DIY by mixing and matching your favorite protein sources, veggies, fruits, and carbs. “Pick something that fits your budget and preferences and that you enjoy eating and sharing with others,” he concludes.
