A Publication of
thebestnootropicsguide.com
increase
Your cognitive performance
A GUIDE TO improving your brain
The	
  informa,on	
  contained	
  in	
  this	
  guide	
  is	
  for	
  informa,onal	
  purposes	
  
only	
  and	
  subject	...
TABLE OF CONTENTS
1)  Introduc+on	
  
2)  Step	
  1:	
  Sleep	
  
3)  Step	
  2:	
  Nutri+on	
  
4)  Step	
  3:	
  Exercis...
Introduction
Brain power
Simply	
  put,	
  you	
  can	
  improve	
  your	
  brain	
  –	
  and	
  your	
  life.	
  
Have	
 ...
Introduction
Thankfully	
  I	
  ended	
  up	
  passing	
  –	
  and	
  eventually	
  gradua,ng.	
  You	
  see,	
  
awesome	...
Step One: Sleep
Sleep	
  has	
  tradi,onally	
  come	
  to	
  play	
  a	
  significant	
  role	
  in	
  the	
  recovery	
  ...
INSERT IMAGES
Photo	
  by:	
  Eternalta	
  
“
“It is a common experience that a
problem difficult at night is resolved
in ...
Step One: Sleep
There	
   are	
   two	
   types	
   of	
   memory;	
   declara,ve	
   memory,	
   which	
   is	
   the	
  ...
Step One: Sleep
As	
  you	
  sleep,	
  your	
  brain	
  remains	
  ac,ve	
  -­‐	
  it	
  con,nues	
  to	
  work,	
  bindin...
Step Two: Nutrition
The	
  human	
  brain	
  eats	
  up	
  20	
  percent	
  of	
  your	
  daily	
  calories.	
  If	
  you	...
INSERT IMAGES
Photo	
  by:	
  Academia	
  Humanas	
  Oficial	
  
“
“A strong body makes the mind strong”
- Thomas jefferson
Step Two: Nutrition
A	
  healthy	
  diet	
  bodes	
  well	
  for	
  our	
  en,re	
  body,	
  but	
  a	
  significant	
  amo...
Step two: Nutrition
Research	
  has	
  demonstrated	
  that	
  people	
  with	
  high	
  levels	
  of	
  omega-­‐3’s	
  
a...
Step Three: Exercise
Physical	
  exercise,	
  as	
  well	
  as	
  benefi,ng	
  us	
  physically,	
  can	
  also	
  enhance	...
INSERT IMAGES
Photo	
  by:	
  Elvert	
  Barnes	
  
“
“All truly great thoughts are
conceived while walking.”  
- Friedrich...
Step Three: Exercise
If	
  physical	
  exercise	
  is	
  to	
  preserve,	
  improve,	
  and	
  consolidate	
  our	
  memor...
Step Three: Exercise
	
  	
  
Neurons	
   are	
   important	
   assets	
   of	
   our	
   brain.	
   Without	
   them,	
  ...
Step Four: Brain Training
The	
   purpose	
   of	
   brain	
   training	
   exercises	
   is	
   to	
   improve	
   the	
 ...
INSERT IMAGES
Photo	
  by:	
  educarjeanpiaget	
  
“
“The mind is everything. What you think
you become.”
- Buddha
Step Four: Brain Training
Ø The	
  human	
  brain	
  isn’t	
  an	
  organ	
  that	
  has	
  to	
  stay	
  sAll	
  unAl	
 ...
Step Four: Brain Training
Sudoku	
  is	
  a	
  challenging	
  puzzle	
  that	
  will	
  s,mulate	
  your	
  brain,	
  and	...
Step Four: Brain Training
-­‐	
   for	
   bilinguals,	
   the	
   reacAons	
   are	
   twofold,	
   threefold	
   -­‐	
   ...
INSERT IMAGES
Photo	
  by:	
  Ozyman	
  
“
“Reading is to the mind what exercise is
to the body.”
- Joseph Addison
Step Five: Nootropics
Nootropics
How nootropics can enhance your
memory
Studies	
   have	
   shown	
   that	
   nootropics...
INSERT IMAGES
Photo	
  by:	
  veo_	
  
“
“Your health is what you make of it.
Everything you do and think either adds
to t...
Step Five: Nootropics
The	
   ul,mate	
   effect	
   of	
   acetylcholine	
   is	
   ‘suppression	
   of	
   adapta,on’	
  ...
Step Five
Step Five: Nootropics
The	
  ul,mate	
  aim	
  of	
  stacking	
  is	
  synergy;	
  that	
  is,	
  you	
  want	
 ...
INSERT IMAGES
Photo:	
  Ozyman	
  
“
“the greatest wealth is health”
- Virgil
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Increase your cognitive performance

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Looking for ways on how to improve your memory? Having trouble concentrating? Improve your mental performance (focus, memory storage, and recall) with nootropics.

Nootropics, by definition, are a supplement with no harmful effects. However, there is a lot of nootropic supplements on the market today and choosing what's best for you can be a difficult task. That's why I've compiled my research all in one place - to find, research and compare the best nootropics check out http://thebestnootropicsguide.com/

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Increase your cognitive performance

  1. 1. A Publication of thebestnootropicsguide.com increase Your cognitive performance A GUIDE TO improving your brain
  2. 2. The  informa,on  contained  in  this  guide  is  for  informa,onal  purposes   only  and  subject  to  the  following  disclaimer.  Any  informa,on  provided   is  not  medical  advice.   You   should   always   use   your   discre,on   and   seek   the   advice   of   a   healthcare   professional   before   ac,ng   on   something   that   I   have   published  or  recommended.   I  exclude  all  liability  for  any  loss  or  damage  of  any  kind  arising  from  or   rela,ng  in  any  way  to  the  use  of  this  content.   This  guide  contains  some  links  that  I  may  benefit  from  financially.   The  material  in  this  guide  may  include  informa,on,  products  or  services   by  third  par,es.  As  such,  I  do  not  assume  responsibility  or  liability  for   any  Third  Party  material  or  opinions.   The   publica,on   of   such   Third   Party   Materials   does   not   cons,tute   my   guarantee   of   anything   contained   within   the   Third   Party   Material.   Publica,on   of   such   Third   Party   Material   is   an   expression   of   my   own   opinion.   No  part  of  this  publica,on  shall  be  reproduced,  transmiEed,  or  sold  in   whole  or  in  part  in  any  form,  without  the  prior  wriEen  consent  of  the   author.   All   trademarks   and   registered   trademarks   appearing   in   this   guide  are  the  property  of  their  respec,ve  owners.   disclaimer
  3. 3. TABLE OF CONTENTS 1)  Introduc+on   2)  Step  1:  Sleep   3)  Step  2:  Nutri+on   4)  Step  3:  Exercise   5)  Step  4:  Brain  Training   6)  Step  5:  Nootropics   7)   Conclusion  
  4. 4. Introduction Brain power Simply  put,  you  can  improve  your  brain  –  and  your  life.   Have   you   ever   wondered   how   certain   people   are   able   to   seemingly   access  100%  of  their  brain?     Deduc,ve   powers,   clarity   and   mo,va,on   that   exceeds   your   wildest   dreams.   In  scien,fic  terminology  its  called  Cogni+on.  For  the  purpose  of  this   guide  we’ll  call  it  Cogni+ve  Performance.     In  2005  my  situa,on  was  bleak.  I  was  in  my  first  semester  of  university     and  really  struggling  with  my  first  essay    -­‐  ready  to  drop  out.  At  the   ,me,  I  had  a  friend  who  was  already  comple,ng  his  second  degree.  He   seemed  to  be  geQng  great  results  without  too  much  work  or  stress.  I   asked   if   he   could   read   a   draR   essay   that   took   all   my   willpower   to   complete.   His   face   told   the   story.   “Maybe   a   pass?”   I   asked   op,mis,cally.   Increasing your cognitive performance
  5. 5. Introduction Thankfully  I  ended  up  passing  –  and  eventually  gradua,ng.  You  see,   awesome  cogni,ve  performance  isn’t  something  you  have  to  be  born   with.   Neuroscien,sts   agree   that   cogni,ve   and   neuropsychological   func,oning   (like   memory   and   focus)   is   not   sta,c   and   in   fact   can   be   improved.   Throughout   history   we’ve   consistently   goEen   smarter.   Over   the   last   80  years,  IQ  has  risen  three  points  per  decade  –  this  is  known  as  “The   Flynn  effect.”     I’ve  studied  cogni+ve  performance  for  years.  It  can  be  analyzed  within   many   different   contexts,   including   psychology,   neurology   and   philosophy.   These   fields   are   no   doubt   essen,al   for   informing   my   research.   However,   my   focus   is   how   I   can   hack   the   processes   and   func,ons  to  achieve  maximum  output  from  my  brain.     Over   the   course   of   my   degree   I   spent   more   ,me   studying   the   best   ways   increase   cogni,ve   performance   than   I   did   studying   for   my   exams.  So,  what’s  the  secret?       I  aim  to  keep  this  guide  as  short  and  concise  as  possible.   1. Sleep   2. Nutri,on   3. Physical  Ac,vity   4. Brain  training  –  languages,  lumosity,  crosswords,  reading   5. Nootropics     There  are  numerous  and  varied  ‘solu,ons’  available  to  help  improve   intelligence.   Several   studies   have   shown   that   these   ac,vi,es   are   related  to  posi,ve  outcomes  in  socio-­‐economic  status,  morbidity  and   mortality.  
  6. 6. Step One: Sleep Sleep  has  tradi,onally  come  to  play  a  significant  role  in  the  recovery  of   pa,ents  who  have  suffered  brain  injuries,  such  as  strokes.  Studies  have   found   that   sleep   improves   memory,   which   somewhat   explains   why   sleep  is  so  important  in  the  rehabilita,on  of  brain  trauma  pa,ents.  If   sleep  can  repair  a  temporarily  disjointed  memory,  think  what  benefits  it   can  reap  to  a  healthy,  s,ll  developing  one.       Some   people   might   seem   more   giRed   at   remembering   things   than   others;  for  example,  some  may  be  untroubled  by  having  to  learn  a  piece   of  music,  whilst  other’s  find  it  difficult.  There  can  be  a  trick  to  this,  and   the  trick  could  be  more  sleep.  As  memories  are  weak  and  likely  to  be   lost  completely  when  they’re  formed,  geQng  them  to  immediately  s,ck   may  not  be  easy.     Memory  consolida,on  can  be  stronger  during  ,me  spent  asleep  than   during   a   passage   of   ,me   spent   awake.   For   a   memory   to   be   consolidated,  there  has  to  be  connec,ons  between  brain  cells  -­‐  and  this   happens  during  sleep.  So  if  you  want  to  memorize  a  piece  of  music,  I   suggest  taking  a  good  rest  aRer  a  session.         Sleep How sleep can improve your memory
  7. 7. INSERT IMAGES Photo  by:  Eternalta   “ “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. ” -John Steinbeck
  8. 8. Step One: Sleep There   are   two   types   of   memory;   declara,ve   memory,   which   is   the   memory  for  facts  and  informa,on,  and  procedural  memory,  which  is   the  memory  for  skills.   Sleep  can  aid  both  types  of  memory.  Being  constantly  awake  for  the   few  hours  aRer  you  have  learned  a  new  skill,  and  engaging  in  different   ac,vi,es  as  the  day  goes  along,  can  actually  damage  your  chances  or   preserving   the   memories   of   the   skill;   it   may   become   lost   amid   the   exhaus,on  and  mental  exer,on  of  the  days  ac,vi,es.     Sleep   enhances   the   ability   to   remember   the   skill,   turning   it   into   a   habit.   If   you   learn   a   new   skill   in   the   evening,   and   sleep   almost   immediately   aRerwards,   your   memory   of   it   will   be   retained   in   the   morning,  strong  and  alive.     In   our   contemporary   society,   as   busy   and   hec,c   as   it   is,   a   lot   of   people,  par,cularly,  professional’s,  do  not  put  as  much  onus  on  sleep   as  they  used  to.  People  will  catch  a  few  hours  here  and  there,  severely   reducing  the  amount  of  sleep  they  get  a  week.  The  tradi,onal  ‘eight   hour  sleep’  rule  has  become  redundant  and  irrelevant.     People  who  nap  oRen  may  be  called  lazy,  but  sleep  improves  learning   and  memory,  therefore  making  it  an  important  aspect  of  our  lives.  The   role   sleep   plays   in   our   contemporary   society   should   be   growing   in   importance  simply  because  of  how  busy  and  hec,c  it  is.    
  9. 9. Step One: Sleep As  you  sleep,  your  brain  remains  ac,ve  -­‐  it  con,nues  to  work,  binding   cells   together,   strengthening   different   brain   regions.   In   short,   it   is   working  to  preserve  and  consolidate  your  memory   Sleep  can  reac+vate  memories  you  have  recently  learned  –   for  example,  a  mathema,cal  proposi,on,  or  a  guitar  scale.  For  a  lot  of   people,  geQng  eight  hours  or  more  sleep  each  night  may  be  difficult,   but  that  is  not  to  say  that  catching  a  nap  a  few  ,mes  a  week  should  be   impossible.  Naps  can  be  as  short  as  six  minutes,  or  they  can  stretch  out   for  up  to  two  hours.  Most  people  may  find  it  difficult  to  make  ,me  in   their  daily  schedules  for  a  two-­‐hour  nap,  but  studies  have  shown  that   six  minute  naps  can  aid,  and  boost  memories.     Longer  naps  would  allow  a  person  to  enter  a  deep  sleep  (REM),  which   would  give  the  brain  even  more  ,me  to  work  on  preserving  memories.   Moreover,  the  most  vital  memory-­‐consolida,on  ac,vity  occurs  during   REM.       The  amount  of  sleep  a  person  gets  in  a  week  is  typically  dependent  on   their   lifestyle.   We   all   need   our   memory   to   be   sharp,   strong   and   func,oning,  but  some  may  require  stronger  ones  than  others.  There  is   no  easier  solu,on  than  to  sleep  more.    
  10. 10. Step Two: Nutrition The  human  brain  eats  up  20  percent  of  your  daily  calories.  If  you  subsist   on   a   wretched   diet   of   junk   food,   it   means   your   brain   is   absorbing   20   percent  of  it  each  day.  20  percent  of  a  hot  dog,  20  percent  of  a  greasy   burger  -­‐  and  so  on.  If,  however,  you  have  a  healthy  diet,  your  brain  is   reaping  20  percent  of  the  rewards,  which  can  only  be  a  good  thing.   But   it   gets   beEer.   The   right   kind   of   food   can   aid   and   boost   your   memory.  Our  memories  rely  on  our  brain  cells;  the  more  brain  cells  we   have,  the  beEer  our  memory  is.     Because   our   memory   is   found   in   our   brain,   it   is   important   to   keep   a   good   supply   of   oxygen   running   to   it.   Oxygen   and   nutrients   channel   through   our   bloodstream,   which   means   that   too   much   fat   and   cholesterol   in   our   blood   can   only   hamper   the   oxygen   and   nutrients   geQng  to  our  brain  -­‐  and  our  memory.  I  suggest  cuQng  down  on  faEy   foods  that  contain  a  lot  of  cholesterol  as  they  will  con,nue  to  have  a   nega,ve  effect  on  your  memory.     Nutrition How nutrition can help memory
  11. 11. INSERT IMAGES Photo  by:  Academia  Humanas  Oficial   “ “A strong body makes the mind strong” - Thomas jefferson
  12. 12. Step Two: Nutrition A  healthy  diet  bodes  well  for  our  en,re  body,  but  a  significant  amount   of  people  are  probably  unaware  of  the  long-­‐term,  and  short-­‐term  effect   it  has  on  our  memories.  As  well  as  improving  our  physique,  a  healthy   diet  can  preserve  our  ability  to  learn  and  remember.   Think  of  it  like  this  -­‐  your  memory  will  reflect  your  physique.  If  you’re   overweight  and  out  of  shape,  your  memory,  too,  will  be  out  of  shape.  If   you  live  on  a  diet  of  faEy  foods  that  are  drenched  in  cholesterol,  your   memory  will  live  on  a  diet  shaped  by  cholesterol.  Naturally,  that  will  not   be  a  good  thing.     It   has   been   found   that   an,oxidants   can   significantly   preserve   and   strengthen   our   brain   cells,   and   I   know   that   an,oxidants   are   found   in   tasty   fruit   and   vegetables,   such   as   carrots,   broccoli,   tomatoes,   and   oranges.  There  are  many  others  too;  berries  are  well-­‐known  to  contain   some  of  the  highest  amounts  of  an,oxidants,  as  well  as  flavonols  and   anthocynanins.     Black  soybeans  contain  the  most  amount  of  anthocynanins,  which  are   speculated  to  contain  neuroprotec,ve  proper,es,  which  preserve  our   neuronal  structure,  thereby  preserving  and  consolida,ng  our  memory.     Sea  food  is  full  of  faQy  acids  (omega-­‐3’s),  and  studies  have  shown  they   are  good  for  memory  preserva,on.    
  13. 13. Step two: Nutrition Research  has  demonstrated  that  people  with  high  levels  of  omega-­‐3’s   are  much  less  likely  to  develop  demen,a  than  people  with  low  levels.   Studies  on  the  effects  of  omega-­‐3’s  on  the  brain  are  fairly  recent,  but   they   hold   that   a   faEy   acid   called   Docosahexaenoic   produces   the   membrane  that  causes  the  elas,city  of  ion  channels  in  our  brain  cell   membranes.   These   ion   channels   change   shape   so   as   to   increase,   or   decrease  the  flow  of  electric  signals  into  the  cell.     You  can  eat  food  such  as  tuna,  salmon,  and  mackerel  and  be  sure  that   you’re  giving  your  memory  a  boost.         Nutri+onists  oTen  say  that  we  should  eat  breakfast  like  a  king,  and   lunch  like  a  pauper.     I  feel  that  breakfast  is  the  most  important  meal  of  the  day,  and  one   high  in  protein  and  high-­‐fiber  can  boost  and  improve  memory,  as  well   as  increasing  alertness.  It  is,  of  course,  important  to  be  aEen,ve  and   alert  before  work,  and  so  by  keeping  up  a  diet  that  helps  you  start  the   day  in  a  posi,ve  mood,  you’re  enhancing  your  mental  func,ons.  Eggs,   rich  in  protein,  also  include  choline,  which  has  been  found  to  aid  the   produc,on   of   acetylcholine.   People   with   low   levels   of   acetylcholine   were   more   suscep,ble   to   demen,a   than   those   with   high   levels.   A   good  diet  means  a  good  memory.    
  14. 14. Step Three: Exercise Physical  exercise,  as  well  as  benefi,ng  us  physically,  can  also  enhance   our  memories,  which  means  that  it  is  useful  for  the  development  of   children;   students   who   are   in   academia;   older   people   who   require   extra   help   in   preserving   the   sharpness   of   their   memories;   and   anyone  who  may  be  suscep,ble  to  demen,a.    Physical  exercise  can  be  strenuous  -­‐  but  it  doesn’t  have  to  be.  In  fact,   research  shows  that  moderate  physical  exercise,  such  as  walking,  is   more   beneficial   to   the   improvement   and   consolida,on   of   our   memory  than  extreme  physical  exercise.     Ø Oxygen  needs  to  get  to  our  brain,  where  our  memory  is  located.   Physical  exercise,  such  as  jogging,  increases  the  flow  of  oxygen  that   channels  through  our  bloodstream  to  the  brain.     The  oxygen  finds  its  way  to  the  parts  of  the  brain  that  preserve  our   cogni,ve   func,oning.   Part   of   the   problem   with   extreme   physical   exercise,  such  as  boxing,  is  that  our  muscles  will  take  up  a  lot  of  the   oxygen  we  are  using,  which  therefore  means  the  brain  will  only  be   picking   up   the   scraps.   For   this   reason,   I’ve   always   found   it   more   useful  to  indulge  in  moderate  physical  exercises  and  ac,vi,es,  such   as  sprin,ng  and  walking.   Exercise Exercise can help memory
  15. 15. INSERT IMAGES Photo  by:  Elvert  Barnes   “ “All truly great thoughts are conceived while walking.”  - Friedrich Nietzsche
  16. 16. Step Three: Exercise If  physical  exercise  is  to  preserve,  improve,  and  consolidate  our  memories,   it  is  therefore  much  more  useful  if  we  are  in  a  posi,on  to  use  our  cogni,ve   func,ons  immediately  aRer  exercise.   I   find   it   is   possible   to   focus   and   concentrate   aRer   a   good   walk,   but   ,redness  can  creep  in  aRer  too  much  physical  exercise,  such  as  aerobics  or   weight  training.  Your  legs  may  ache,  and  your  muscles  may  burn,  which   means  you  may  need  to  rest  for  a  while  aRerwards.  Physical  exercise  can   improve  our  memories  and  learning,  but  it  is  prac,cal  to  find  the  right  kind   of  exercise  that  is  conducive  to  our  own  physical  strengths.     When   we   engage   in   physical   exercise,   endorphins   are   released   to   the   brain.  Endorphins  contain  thirty  amino  acids  units,  which  are  known  to  act   as  natural  nootropics.     Studies   have   shown   that   those   of   us   with   high   levels   of   endorphins   are   capable  of  retaining  more  memories  than  those  with  low  levels.  Those  with   higher  levels  are  also  able  to  retain  the  memories  for  long  periods  of  ,me.     Research  into  the  rela,onship  between  endorphins  and  memory  are  at  a   rela,vely   early   stage,   but   there   is   enough   to   determine   the   power   they   have  on  our  memory.        
  17. 17. Step Three: Exercise     Neurons   are   important   assets   of   our   brain.   Without   them,   brain   plas,city   would   falter,   and   their   survival   and   renewal   is   vital   for   the   consolida,on  of  our  memories.  Exercise  is  known  to  aid  produc,on  of   neurotrophic   factors,   which   are   essen,al   for   the   preserva,on   of   neurons.  Exercise  can  also  contribute  to  the  birth  and  development  of   new   neurons,   with   the   collec,ve   growth   known   to   correlate   with   exercise.         Exercise  is  also  known  to  increase  the  levels  of  dopamine  in  our  brain.   ORen  related  to  pleasure  and  pleasurable  ac,vi,es,  dopamine  release   agents  such  as  amphetamine,  which  can  help  people  focus  and  regain   concentra,on.  Demen,a  is  associated  with  people  who  have  low-­‐levels   of  dopamine,  which  therefore  makes  exercise  a  possible  antagonist  of   such  an  incurable  mental  disease.       Overall,   the   more   you   exercise,   the   beEer   your   memory   will   be.   But   always  remember  to  not  overdo  it  -­‐  there  is  only  so  much  oxygen,  and   you  don’t  want  your  muscles  to  gobble  it  all  up.    
  18. 18. Step Four: Brain Training The   purpose   of   brain   training   exercises   is   to   improve   the   cogni,ve   behavior   of   our   brain,   and   to   preserve   and   consolidate   our   memory.   Rigorous  brain  exercises  are  found  to  stave  off  the  effects  of  demen,a,  or   at   least   keep   them   at   bay   for   those   already   suffering   from   the   mental   disease.         Brain  training  enhances  the  following:   ü aEen,on     ü flexibility     ü alertness     ü speed     ü memory   ü problem-­‐solving  processes     A  jigsaw  puzzle,  for  example,  requires  you  to  memorize  the  pieces  you  are   looking   for,   their   images,   as   well   as   the   shape   you   need.   The   kind   of   constant   repe,,on   required   in   playing   a   jigsaw   puzzle   aids   short-­‐term   memory,   and   encourages   as   well   as   requires   strict   discipline,   focus   and   concentra,on.           Brain training languages, crosswords and reading
  19. 19. INSERT IMAGES Photo  by:  educarjeanpiaget   “ “The mind is everything. What you think you become.” - Buddha
  20. 20. Step Four: Brain Training Ø The  human  brain  isn’t  an  organ  that  has  to  stay  sAll  unAl  it  begins  to  fade   and  die  in  old  age.     This  should  not  be  its  des,ny.  It  isn’t  an  organ  that  is  immutable  -­‐  with  the   right   means   and   the   correct   harnessing,   it   can   change,   adapt   and   regenerate;   in   short,   it   can   evolve.   This   is   known   as   brain   plas+city,   or   neuroplas+city.     In   short,   this   means   that,   with   the   right   kind   of   care,   exercise   and   s,mula,on,  neurons  are  regenerated,  with  old  ones  surviving  the  test  of   ,me.   This   regrowth   is   important   for   your   brains   long-­‐term   health;   it   prolongs  the  lifespan  and  ability  of  our  memory.     As  your  brain  grows,  it  develops  the  ability  to  process  informa,on  rapidly,   solve  problems,  and  carry  out  tasks.  But  the  problem  for  the  brain  is  it  will   eventually  become  reliant  on  familiarity  if  it  isn’t  given  new  s,mula,on  and   encouragement   to   keep   growing   and   improving.   If   you’re   content   and   comfortable  with  what  you  have  in  life,  from  your  job  to  the  knowledge   you  possess,  your  brain  will  mimic  you.  If  you  aren’t  prepared  to  enlarge   your  life,  excel  yourself,  and  try  new  things,  neither  will  your  brain.     Ø By  the  Ame  you  reach  middle-­‐age,  you  may  find  yourself  living  out  the   lazy  lifestyle  of  a  couch  potato  -­‐  and  your  brain  will  do  the  same.  It  will   become  old  before  its  ,me,  under-­‐used  -­‐  and  ready  to  give  up.     There   is   no   beEer   way   to   defamiliarize   your   brain,   surprise   it,   and   encourage  it  to  keep  developing  than  to  carry  out  brain  training  exercises  -­‐   such  as  puzzles.  
  21. 21. Step Four: Brain Training Sudoku  is  a  challenging  puzzle  that  will  s,mulate  your  brain,  and  enhance   your   memory.   I   find   crosswords   can   work   for   this   too,   but   only   difficult   crosswords.     Simple  crosswords  will  have  liEle  to  no  effect  on  your  memory,  because   they   will   demand   prac,cally   nothing   from   your   mental   efforts.   Difficult   word  searches  can  be  good  for  detec,ng  and  memorizing  word  paEerns,  as   well  as  unscrambling  leEers,  all  of  which  will  help  the  cogni,ve  behavior  of   your  brain.   Learning  a  new  language  is  good  for  your  brain  and  memory.  Research   has  also  concluded  that  there  is  a  link  between  speaking  more  than  one   language   and   the   forestalling,   or   complete   preven,on   of   demen,a.   Bilinguals  have  been  found  to  have  a  beEer  ability  for  switching  aEen,on,   a  talent  that  decreases  with  age,  whilst  other  studies  have  shown  that  the   quicker  a  person  learns  a  new  language,  the  more  other  parts  of  the  brain   are  able  to  grow.         Ø It   may   sound   obvious   to   menAon,   but   bilinguals   are   also   able   to   focus   beEer  on  two  tasks  being  carried  out  at  the  same  Ame  than  monolinguals.   Of  course,  I  understand  that  learning  a  new  language  can  be  challenging  -­‐   but  that  is  exactly  the  point.  It  gives  your  brain  a  workout,  and  naturally   gives   more   aEen,on   to   your   memory.   It   enhances   crea,vity   and   awareness.  Language  triggers  reac,ons  from  the  four  regions  of  the  brain   which  are  assigned  to  language  comprehension      
  22. 22. Step Four: Brain Training -­‐   for   bilinguals,   the   reacAons   are   twofold,   threefold   -­‐   or   possibly   a   lot   more.   Think   of   the   posiAve   effects   this   kind   of   thing   will   have   on   the   health  and  preservaAon  of  your  brain  and  memory.     A  lot  of  people  may  be  put  off  by  learning  a  new  language,  insis,ng  that   their   memory   is   not   as   great   as   others   who   know   up   to   five   or   six   languages;   but   it   is   the   learning   method   that   helps   to   improve   our   memories.     A   ,red,   lazy   aQtude   to   learning   a   new   language   will   be   mimicked   by   your  memory;  it  will  become  ,red,  lazy,  and  possibly  redundant.  If  you   don’t  put  the  effort  in,  you  can  be  sure  that  your  memory  won’t.       In   our   modern   world   of   television,   film   adapta,ons   and   audio   books,   reading  has  become  an  almost  fossilized  ideal  for  many.     Why  should  we  read  when  we  can  watch  a  cinema+c  adapta+on  of  a   novel?     The  answer  is  that  reading,  besides  deluging  you  with  new  knowledge,   can  also  improve  your  memory.  Reading  demands  more  of  your  brain   than  watching  television,  and  therefore  acts  as  a  good  mental  workout.   You   may   be   reading   about   the   economy,   and   believe   that   all   that   is   happening  is  that  you  are  learning  what  effect  capitalism  is  having  on  us   all;  but  the  reality,  on  a  neurobiological  level,  is  that  func,ons  in  your   brain  are  hard  at  work,  such  as  language  produc,on,  associa,ve  learning   -­‐   and   they   are   contribu,ng   to   the   growth,   consolida,on   and   overall   improved  health  of  your  brain  and  memory.        
  23. 23. INSERT IMAGES Photo  by:  Ozyman   “ “Reading is to the mind what exercise is to the body.” - Joseph Addison
  24. 24. Step Five: Nootropics Nootropics How nootropics can enhance your memory Studies   have   shown   that   nootropics   act   as   cogni,ve   enhancers;   they   sharpen  our  mental  abili,es,  par,cularly  our  concentra,on  and  focus  -­‐  and   they  also  improve  and  aid  our  memories.  In  some  cases,  such  as  Noopept,   they  even  work  to  restore  our  memories.     Ø Nootropics  taken  by  themselves  (unstacked)  can  boost  your  brain  power,   but  when  they  are  combined  with  other  supplements,  their  effect  can  be   much  more  effec,ve.     Piracetam,   a   member   of   the   racetam   family,   is   widely   known   to   be   a   par,cularly   potent   nootropic.   In   a   report   da,ng   back   to   1976,   it   was   concluded   that   Piracetam   improves   verbal   memory.   Unstacked,   it   is   effec,ve;   but   when   it   is   used   in   combina,on   with   Alpha-­‐GPC,   a   natural   choline   compound   that   improves   memory   and   sharpens   cogni,on,   its   effects  are  even  greater.   The  actual  methods  and  mechanisms  of  racetams,  and  how  they  improve   our   memories,   are   unknown,   but   research   has   suggested   that   they   accelerate  the  effects  of  acetylcholine,  a  neurotransmiEer  that  is  known  to   play  a  key  role  in  the  enhancement  of  memory.        
  25. 25. INSERT IMAGES Photo  by:  veo_   “ “Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it.”  - Ann Wigmore
  26. 26. Step Five: Nootropics The   ul,mate   effect   of   acetylcholine   is   ‘suppression   of   adapta,on’   in   neurons,  and  this  suppression  improves  memory  func,ons.  Along  with  using   racetams,  you  can  further  boost  your  memory  by  combining  the  racetams   with  food  that  is  known  to  increase  the  amount  of  choline  in  your  body.     Ø It   is   important   to   note   that   acetylcholine   is   not   found   in   nootropics   or   food.  Rather,  you  need  to  maintain  a  steady  diet  of  choline  rich  foods,  such   as   eggs,   liver,   salmon,   and   yogurt,   in   order   to   boost   the   produc,on   of   acetylcholine.   Ø Combining  nootropics  with  food  (stacking),  will  increase  the  boost  on  your   memory.     Nootropic   stacks   can   enhance   your   memory,   but   it   is   important   to   know   what   you   are   doing.   The   benefits   will   barely   be   felt   if   you   misjudge   your   stacks   by   combining   the   wrong   supplements.   It   is   worth   doing   enough   research   before   you   begin   combining   supplements   and   making   your   own   nootropic  stacks.     Personally  conduc,ng  a  few  trial  and  error  tests  will  be  worthless  because   the  long-­‐term  effects  of  an  improved  memory  may  be  hard  to  define.  What   you  are  aiming  for  is  not  a  short-­‐term  fix.  Therefore,  you  should  find  out   which   stacks   are   par,cularly   potent   for   boos,ng   memory   by   researching   what  has  been  proven  to  be  effec,ve.  It  will  save  ,me  and  will  prove  more   fruiqul.  Once  you  know  what  you  are  doing,  and  what  works  best,  you  will   then  be  able  to  create  your  own  stacks.      
  27. 27. Step Five Step Five: Nootropics The  ul,mate  aim  of  stacking  is  synergy;  that  is,  you  want  a  combina,on  of   nootropics   and   supplements   to   work   together   harmoniously   in   order   for   them  to  achieve  the  best  results.   Ø A   well-­‐known   combina,on   that   has   been   found   to   enhance   memory   is   caffeine  and  L-­‐theanine.     Caffeine  is  a  s+mulant,  whilst  L-­‐theanine  is  an  amino  acid  that  is  found  in   green   tea.   As   our   memories   work   beEer   when   our   minds   are   calm   and   relaxed,   drinking   green   tea   can   increase   our   relaxa,on.   Supplemen,ng   it   with  caffeine  tablets  means  there  will  be  an  interes,ng  trade-­‐off;  as  the  L-­‐ theanine  works  to  relax  you,  the  caffeine  will  work  to  help  you  focus,  and   sharpen  your  alertness,  concentra,on  and  memory.     By  drinking  this  combina,on,  the  green  tea  will  help  to  ward  off  any  anxiety   or   ‘crash’   that   is   oRen   felt   from   drinking   too   much   caffeine.   You   will   feel   beEer,   and   research   has   shown   that   they   work   together   synergis,cally   to   improve  memory.    
  28. 28. INSERT IMAGES Photo:  Ozyman   “ “the greatest wealth is health” - Virgil
  29. 29. Want more? Thank you for taking the time to read my guide. If you would like to hear more from me please visit Thebestnootropicsguide.com SIGN UP

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