by Tony Gjokaj May 03, 2021 6 min read
When I was studying in college, I committed to various activities that allowed me to retain more information, improve focus, and ultimately make things easier for me.
Some of the more notable differences consisted of exercise and supplementing with nootropics.
So in this post, we are going to go over 7 ways to transform your mental fitness so that you perform your best - regardless of what you do.
Let's dive in!
Whether it's for studying, work, health, exercise, and more, cognitive performance is of utmost importance to all of us.
The following are some practical ways to improve our mental fitness.
Exercising is one of the best ways we can improve our mental or cognitive performance. Exercise has been shown to improve mental health through means of reducing anxiety, depression, and more.
In addition, exercise has been shown to improve cognitive power in the additional ways:
What I would propose to optimize your fitness for cognitive performance is the following:
Sleep can play a huge role in our mental fitness, as there is an inverse relationship when it comes to sleep and depression: with symptoms of depression, it is difficult to sleep, and sleep-deprivation has been shown to cause depression. In addition, poor sleep can impair alertness and concentration.
We need to consider sleep a restorative process. It takes out the waste our brains have accumulated, helps us recover, and helps us perform our best.
Here are some strategies we would recommend if you find difficulty getting a good night's rest:
Improving your nutrition through means of consuming less processed foods and more whole foods can not only improve your body composition, but your brainpower and focus as well!
For practical strategies around nutrition, I have listed some recommendations we should take to optimize our nutrition for cognitive performance.
To get a proper nutrient intake, you should eat a diverse palate of fruits and vegetables per day. This can be easily achieved by eating about 3-5 servings of fruits and vegetables daily.
Here is what we mean by serving sizes:
In doing so, you not only get a great amount of vitamins & minerals, but you also get a good amount of fiber in your diet.
Protein is an essential macronutrient that helps us rebuild muscles, hair, skin, and brain neurotransmitters.
According to one study, protein has a large impact on cognitive performance because of its neurotransmitter production. As most neurotransmitters are amino acids, protein consumption produces neurotransmitters like dopamine.
What we recommend in getting the right amount of protein is the following:
According to Harvard Medical School, a survey of 6000 found that the individuals who consumed more monounsaturated fats (olive oil, nuts, and avocados) performed best on cognitive performance tests.
Monounsaturated fats are fats that can aid to lower your LDL ("bad") cholesterol levels. To add to that, a recent study found that high levels of monounsaturated fat consumption are correlated to greater levels of intelligence.
This means that we should focus on including more monounsaturated fats in our diet.
Here are some recommendations in monounsaturated fat consumption:
Research has shown that individuals who committed to most ambitious goals led to higher performance levels. This is due to the fact that there is a correlation to goal-setting and the part of our brain that elicits emotion.
Another studyshowed that high-performance individuals reach their goals because they are emotionally-attached to them. The more emotionally-invested the individual was to their goals, the more you will perceive the obstacles you encounter to be less difficult than they appear.
So strive towards accomplishing big goals every day.
We recommend starting off with the following:
A 2013 study found that learning new skills helps aid in cognitive function as we age. As such, we should pursue knowledge in some form every day. For example, reading can facilitate cognitive improvements based on knowledge.
When it comes to pursuing knowledge daily, we recommend the following:
According to a Michigan State University study, childhood participation in arts and crafts led to more creativity and innovation as these children reached adulthood. This makes sense, as taking more risky endeavors can lead more creative opportunities.
Here are some recommendations to improve your mental fitness:
Nootropics are brain boosters that help improve mental performance, notably from memory, concentration, and more.
Believe it or not, many nootropics are found in various foods we consume, but in small amounts.
Supplementing with more potent amounts of nootropics, like N-Acetyl-L-Tyrosine have been shown to aid in stress-induced memory and attention deficits.
Our Nootropic Energy Elixir, Impulse, is my go-to nootropic that I have been using pretty much everyday for the last two years.
There are only a few ingredients in Impulse, but each ingredient is efficaciously-dosed to provide you the cognitive focus necessary to grind through work, exercise, studying, and more.
To conclude, here is a simple breakdown, the TLDR of this post:
As you can see, many of these strategies can be implemented by simply adding or reinforcing current lifestyle habits. Organizing your life around multiple habits allows you to create a routine that automates your health & fitness - physically and mentally.
With that being said, I want to personally thank you for taking the time to read this post!
If you have any questions, comments, or insights, feel free to email us at email@example.com or follow us on Instagram!
Until next time, Reforged Legion!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj February 21, 2024 4 min read
In the battle against depression, exercise stands as a powerful ally.
Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
by Tony Gjokaj January 25, 2024 3 min read
Did you know that our relationship with food is deeply intertwined with our psychology?
The convenience and allure of processed foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology to foster healthier eating habits.
Let's dive in!
by Tony Gjokaj January 11, 2024 4 min read
Navigating through the challenges of depression can be a difficult journey for many.
In the quest for mental well-being, you know that exercise is a powerful tool to have in your arsenal.
However there will be days where you're not motivated... and only with carefully crafted discipline, can we do what we need to do when we aren't motivated to do it.
What exactly is discipline, and how can we use it on our journey?
In this blog post, we will explore the essence of discipline and delve into five effective ways to cultivate this invaluable trait.
Let's dive in!