Kwik Brain 005: My 10 Favorite Brain Foods

You are what you eat – so how can you have an amazing brain? In this episode, I share the top 10 brain foods I eat every day (with recipes!) – and how to remember them without writing them down.

Show Notes

You are what you eat. What you eat affects your brain and body, so you want foods that are rich in antioxidants, good fats, vitamins, and minerals.

These 10 foods will protect your brain and give you the energy and vitality you need to overcome mental fog and fatigue.

Don’t write them down!

My 10 Favorite Brain Foods

1. Avocado.

  • Helps keep healthy blood flow
  • Good source of monounsaturated fats

2. Blueberries (or ‘brainberries!).

  • Protects your brain from oxidative stress
  • Reduces the effect of brain-aging conditions
  • Rats who ate blueberries had improved overall learning capacity and motor skills and were mentally younger

3. Broccoli.

  • Remarkable source of fiber
  • Rich in vitamin K, which is known to enhance cognitive function and improve brainpower

4. Coconut Oil.

  • Medium chain fatty acid, which ignites your body’s fat-burning furnaces to help create ketones

5. Eggs.

  • Full of memory-improving choline, Omega-3s, and vitamin E

6. Green Leafy Vegetables.

  • Spinach, kale, collard greens
  • Good sources of vitamin E and folate

7. Salmon.

  • Wild deepwater fish rich in Omega-3s and DHA
  • Sardines are also good.

8. Turmeric.

  • Reduces inflammation and helps boost antioxidant levels
  • Keeps your immune system healthy
  • Improves brain’s oxygen intake to you alert and able to process information

Recipe: I start my days with turmeric tea. I combine turmeric, pepper (to absorb the turmeric better), honey, coconut oil, and hot water.

9. Walnuts.

  • High levels of antioxidants and zinc
  • Rich in vitamin E, which protects your neurons
  • Wards off brain-aging conditions
  • Lots of magnesium, which improves your mood and thus your brain

10. Dark Chocolate.

  • Improves your focus, concentration, and mood
  • Stimulates endorphins
  • Generally, the darker the chocolate, the purer and better for your brain

BONUS 11. Water.

  • Your brain and body are about 75% water
  • Several studies show that well-hydrated people score better on brainpower tests

Recipe: Blend water, green leafy vegetables, blueberries, avocado, and coconut oil for an easy brain smoothie!

Want to remember all 10? To learn them, you’ll also need to learn the body list. Make it interactive and touch each part as you learn it to help you remember.

The Body List

1. Top, aka the top of your head.

2. Nose.

3. Mouth.

4. Ears.

5. Larynx, aka your throat.

6. Shoulders.

7. Collarbone.

8. Fingers.

9. Belly.

10. Seat.

Imagination is more powerful than knowledge – Albert Einstein.

Remember these foods (or your grocery list) by putting each food in each place!

TRY IT:

1. Avocados + Top. 

Imagine balancing avocados or guacamole on top of your head.

2. Blueberries + Nose.

Imagine blueberries coming out of your nose. What does it smell like? What does it feel like?

3. Broccoli + Mouth.

Imagine steamed broccoli coming out of your mouth.

4. Coconut Oil + Ears.

Feel coconut oil coming out of your ears.

5. Eggs + Larynx.

Imagine eggs all over your throat. If you have an Adam’s apple, imagine that it’s an egg instead.

6. Green Leafy Vegetables + Shoulders.

Look to your left and right. See your shoulders. See green leafy vegetables all over them.

7. Salmon + Collar.

Imagine a necklace made out of salmon.

8. Turmeric + Fingers.

Imagine that you are dipping your fingers in turmeric. See the golden powder getting all over the place.

9. Walnuts + Belly Button.

Imagine walnuts coming out of your belly button.

10. Dark Chocolate + Seat.

What can you imagine?

When you need to remember this list, just go down your body!

How did you do? Can you do it backwards? Use the Body List to remember other items – and share your results with me @jimkwik, #KwikBrain, and in our private Facebook group!

Want to be notified when I release new episodes? Subscribe on iTunes and join our private #KwikBrain community.

Like this episode? Please share it with the hashtag #KwikBrain! My podcast is ad-free ONLY because you share my work!

Kwik Brain 004: Read 1 Book A Week (52 Books A Year)…Without Speed-Reading!

What if you could read one book a week without speed-reading? How much of an advantage could it give you? In this episode, I’ll show you exactly how to read 52 books a year!

Show Notes

Leaders are readers. Warren Buffett reads 500 pages a day, devoting 80% of his day to reading. Bill Gates wants the superpower of reading faster. JFK and Carter brought speed-reading instructors into the White House to train their staff.

The average person only reads a few books a year. The average CEO reads 4 or 5 books a month.

We live in an information age where the right knowledge is not only power, it’s profit – both financial and otherwise. Now, mind power is more important than muscle power. And the ‘kwik’er you can learn, the ‘kwik’er you can earn.

But how do you learn this knowledge? Through reading.

If someone has decades of experience in a particular field, and they put it into a book, that means you can download decades into days.

Don’t let your self-help books become shelf-help!

Remember, if you’re not reading, you have no advantage over someone who can’t read.

Take notes if you can!

4 Ways to Read A Book A Week

1. Keep an active book list.

Every time you receive a book recommendation, write it down or note it on your smartphone. Keep a regularly updated list of books you’re excited to read.

2. Test your reading speed.

Time yourself reading a book at normal speed for 60 seconds.

When you finish, count the number of lines you read per minute – your LPM.

Count the number of words in an average line. (Most books have 10 words per line.)

Multiply your LPM by the number of words to find your reading speed in words per minute (WPM).

Most people read roughly 200 – 250 WPM.

3.  Calculate how long it takes to read a book.

According to Amazon, the median number of words per book is approximately 64000. 50% have more words; 50% have fewer words.

If you read 200 WPM, you can finish a book in 320 minutes. Divide that by 7 – that’s roughly 45 minutes of reading per day! Isn’t that less than you thought?

4. Schedule your reading.

Nothing is better than reading in terms of building your mental muscles.

But most people neglect to take care of their minds the way they take care of their bodies.

If you just talk about reading, it won’t happen. Schedule your reading time when you know you can commit to it.

Treat that time as sacred, like a meeting with your investors or your boss.

Bonus: Schedule your reading time at your peak time, when you’re energized and awake. Learn what your peak times are by learning your chronotype at your Kwik Brain recordings.

BONUS: 5. Invest in a speed-reading program.

The best way to accelerate your reading is by investing in a speed-reading program. If you triple your reading speed, you can finish a book a week by reading just 15 minutes a day! And it’s not just about speed-reading but SMART reading. There’s no sense in reading faster if you don’t remember any of it!

Join my FREE speed-reading webclass! Register here  

Want to be notified when I release new episodes? Subscribe on iTunes and join our private #KwikBrain community.

Like this episode? Please share it with the hashtag #KwikBrain! My podcast is ad-free ONLY because you share my work!

Kwik Brain 003: 10 Keys to Unlock Optimal Brain Health

How often do you work on your mental fitness? In this episode, I give you the exact tools you need to get your brain in shape.

Show Notes

Having a ‘kwik’ brain isn’t just about mental intelligence. Sure, you can memorize facts and figures…but what about mental fitness?

Wouldn’t you love a younger, sharper, more agile brain that had more endurance and energy?

One day, I picked up my office phone and heard a woman say, “I love you!” She was an online student who had gone through our program. She had been given a family heirloom – and hid it so well that she’d forgotten where she’d put it. After going through our program, she woke up at 2AM, ran down to the basement, and pulled out the heirloom from a crevice behind the boiler.

When I pointed out that the program didn’t teach how to find misplaced items, she said, “I don’t know what it is. But after going through your course, I feel like my brain is 20 years younger. I feel like I’ve gotten my brain back.”

1/3 of your brainpower is fixed…but 2/3 of it is totally under control.

10 Keys to Optimal Brain Health

1. A Good Diet.

    You are what you eat, so eat the right brain foods. Listen to our episode on what they are here.

2. Kill ANTs.

    This comes from Dr. Daniel Amen, author of Use Your Brain to Change Your Age. ANTs are Automatic Negative Thoughts – like, “I’m not smart enough” or, “I have a bad memory.” I read in a book once that your brain is a supercomputer, and your self-talk is the program it will run. So program your computer well! Remember, your mind is always eavesdropping on your self-talk. And if you fight for your limitations, you get to keep them.

3. Exercise.

    As your body moves, your brain grooves. Research proves that anything that’s good for your heart is good for your head. People who exercise have better blood flow and oxygen in their brains, and perform better on mental acuity tests.

4. Brain Nutrients.

    If you have a fast lifestyle and you don’t get the nutrients you need from your diet, you can help your brain with the right supplements.

5. Positive Peer Group.

    Your brain potential is enhanced by your social networks. Who you spend time with is who you become – so make sure the people you’re spending time with are good for your brain and your life.

6. Clean Environment.

    Don’t you focus better when you have an uncluttered desk? Your external world is a reflection of your internal world.

7. Sleep.

    Exercise breaks down muscles; sleep regenerates them. A good night’s sleep will help you focus, think more clearly, and make better decisions. It’s also essential for your memory because during sleep is when you consolidate short to long-term memory.

8. Brain Protection.

    Your brain is resilient, but also very fragile. Protect your most valuable asset by avoiding extreme sports and always wearing a helmet.

9. New Learnings.

    You can grow older, but you can grow better. You can create new brain cells through neurogenesis until the day you die. Neuroplasticity is your brain’s ability to create new connections. Einstein didn’t have a bigger brain, but he did have more connections than most people.
    The keys for neuroplasticity and neurogenesis are nutrients and novelty. You want to add stress and stimulus via exercise and nutrients via new learnings. In fact, a famous study done on nuns found they remained agile as they grew old partly because of their faith and partly because they were lifelong learners.

10. Stress Management.

    When you’re stressed, you go into fight-or-flight mode and release cortisol and adrenaline. This is good if you need to flee a tiger, but not if you need to take a test or present. Nowadays, we are more stressed than ever. So stress management is crucial.

This is all common sense, but it’s not common practice. Pay attention: what are you good at? What are you neglecting?

Do them all and you’ll level up your learning AND life with your ‘kwik,’ fit brain.

Stay tuned! In a future episode, you’ll learn how to memorize these keys forward AND backwards.

Want to be notified when I release new episodes? Subscribe on iTunes and join our private #KwikBrain community.

Like this episode? Please share it with the hashtag #KwikBrain! My podcast is ad-free ONLY because you share my work!

Kwik Brain 002: Improve Your Memory Now

Do you feel like you are absent-minded? Are senior moments coming a little bit early? In this episode, you’ll learn how to activate your Kwik Brain with the mother of all memory techniques.

Show Notes

Start by thinking of a specific subject you want to learn faster, like a language or a musical skill. You need something specific for this four-step process to make sense.

Two of the most costly words in business and in life are, “I forgot.” I forgot your name. I forgot this meeting. I forgot about this assignment.

Here’s the good news: It’s not true that your memory is fixed. 1/3 of your brainpower is genetic and based in biology. 2/3 of it is in your control.

AND there’s no such thing as a good or bad memory – only trained or untrained. After all, school was a great place to learn what to learn…but it didn’t teach us how to learn.

But learning how to learn – how to read, focus, remember, and more – is the most important skill to master in the 21st century.

My mission in life is to help people learn quickly, focus quickly, and remember more.  I know you can do this because I grew up with learning challenges from a head injury at 5 years old. It even took me a few years longer to read than everybody else. But I learned how to work my memory so it could work for me.

The 3 Keys to Activating Your Kwik Brain

To learn this well, we’re going to apply it to remembering names so you have context and relevance.

Our goal? Stop forgetting someone’s name immediately after the handshake breaks. We want to overcome the 6-second syndrome. When you meet someone, you have 6 seconds to do something with their name. Otherwise, it will leave your working memory, and you will never remember it.

The M in MOM stands for Motivation.

If there were a suitcase next to you with $100,000 in it, and all you had to do to get that money was remember the name of the next person you met, you would remember that person’s name.

So it has nothing to do with your capabilities – and everything to do with how much you wanted it.

Many of us don’t forget names. We’re just not motivated to remember them in the first place.

Next time you meet somebody, ask yourself: why do I want to remember this person’s name?

Tune into everyone’s favorite radio station – WIIFM, or, “What’s in it for me?”

If you can’t come up with a reason, you won’t remember. Reasons reap results.

The success formula of H-cubed goes from your head to your heart to your hands.

You can visualize and affirm goals in your head,  but if you’re not acting on them with your hands, then usually what’s missing is your heart. This emotion, or energy of motion, is the fuel and energy that’s going to get you what you want to remember.

Remember, motive matters.

The O in MOM stands for Observation.

Many of us believe we’re bad at remembering names. Eliminate this negative self-talk – because when you fight for your limitations, you get to keep them.

But it’s also often not a retention issue but an attention issue.

Leaders have a wonderful memory because it shows that they care.

The second time I met Bill Clinton, he remembered not only my name but also the conversation we had had. When I asked him about his memory techniques, he told me about his childhood growing up in Arkansas. His grandfather would gather up all the kids in the living room and tell them long stories. He would later quiz them on those stories to see if they were paying attention.

Bill Clinton also has incredible charisma. His powerful presence and memory comes from being powerfully present.

Next time you meet somebody, be present. Listen instead of waiting for your turn to speak.

Write down the word “listen” and scramble the letters. It also becomes “silent.”

The final M in MOM is Mechanics.

These are the tools, techniques, and strategies you need to learn.

Learning how to learn is the biggest needle mover for your learning and your life. And each episode of our podcast will give you these step-by-step mechanics.

Want to be notified when I release new episodes? Subscribe on iTunes and join our private #KwikBrain community.

Like this episode? Please share it with the hashtag #KwikBrain! My podcast is ad-free ONLY because you share my work!

Kwik Brain 001: Learn ANYTHING Faster

Wouldn’t you LOVE to learn any language or skill faster? How much easier would your life be? In this episode, I show you my four-step process to accelerate your learning of any topic.

Show Notes

Start by thinking of a specific subject you want to learn faster, like a language or a musical skill. You need something specific for this four-step process to make sense.

To learn anything faster, just remember FAST.

The F in Fast stands for Forget.

    If you want to speed up ‘kwik brain,’ you must temporarily forget three things.

Forget what you already know about the subject. A lot of people don’t learn faster because they feel like they already know the information. But your mind is like a parachute; it only works when it’s open.

Forget about anything that’s not urgent and important. You can’t multitask. If your brain is thinking about 4 different things, you’re not fully present – so you won’t learn ‘kwik’ly.

Forget your limitations. These are beliefs like your memory isn’t good, or you’re a slow reader, or you don’t have the right education to learn. But if you fight for your limitations, you get to keep them. Your memory isn’t fixed, and it is possible to remember hundreds of words and numbers the way I do onstage.

The A in FAST stands for Active.

In school, we were taught to learn by consuming information quietly. But you don’t learn by being lectured to. You learn by creating information and being active in the process.

Learning is NOT a spectator sport.

How can you be more active in your learning?

Ask questions.

Take notes.

The more active you are, the more you will learn.

The S in FAST stands for State.

Your state is a snapshot of your mood – the mood of your mind and your body. It’s the emotional well-being that you feel in that exact moment.

Information combined with emotion becomes a long-term memory.

Many of us don’t remember what we learned in school because the umbrella emotion for most people in school was boredom.

You are the only person in control of your state.

How can you improve your state?

Change your posture or your body or breathing.

Sit or stand the way you would if you were totally energized.

Think about how you’ll benefit from the information.

All learning is state-dependent.

Choose states of joy, fascination, and curiosity.

Sell your cleverness for bewilderment – Rumi.

The T in FAST stands for Teach.

If you want to cut your learning curve in half, learn with the intention of teaching it to somebody else.

If you had to give a presentation on what you’re learning today, you would learn it differently. You would pay closer attention. You would take more detailed notes. You would ask better questions.

When I teach something, I get to learn it twice.

People often say that those who can’t do teach. But I never saw that as a negative. I always thought, wow, if I can’t do something, I can teach it, and then I can do it.

Want to be notified when I release new episodes? Subscribe on iTunes and join our private #KwikBrain community.

Like this episode? Please share it with the hashtag #KwikBrain! My podcast is ad-free ONLY because you share my work!