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Nootropics.pdf

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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 TheBestNootropicsGuide.com

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Nootropics.pdf

  1. 1. A Publication of thebestnootropicsguide.com increase Your cognitive performance A GUIDE TO improving your brain
  2. 2. The information contained in this guide is for informational purposes only and subject to the following disclaimer. Any information provided is not medical advice. You should always use your discretion and seek the advice of a healthcare professional before acting on something that I have published or recommended. I exclude all liability for any loss or damage of any kind arising from or relating 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 information, products or services by third parties. As such, I do not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute my guarantee of anything contained within the Third Party Material. Publication of such Third Party Material is an expression of my own opinion. No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form, without the prior written consent of the author. All trademarks and registered trademarks appearing in this guide are the property of their respective owners. disclaimer
  3. 3. TABLE OF CONTENTS 1) Introduction 2) Step 1: Sleep 3) Step 2: Nutrition 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? Deductive powers, clarity and motivation that exceeds your wildest dreams. In scientific terminology its called Cognition. For the purpose of this guide we’ll call it Cognitive Performance. In 2005 my situation was bleak. I was in my first semester of university and really struggling with my first essay - ready to drop out. At the time, I had a friend who was already completing his second degree. He seemed to be getting great results without too much work or stress. I asked if he could read a draft essay that took all my willpower to complete. His face told the story. “Maybe a pass?” I asked optimistically. Increasing your cognitive performance
  5. 5. Introduction Thankfully I ended up passing – and eventually graduating. You see, awesome cognitive performance isn’t something you have to be born with. Neuroscientists agree that cognitive and neuropsychological functioning (like memory and focus) is not static and in fact can be improved. Throughout history we’ve consistently gotten smarter. Over the last 80 years, IQ has risen three points per decade – this is known as “The Flynn effect.” I’ve studied cognitive performance for years. It can be analyzed within many different contexts, including psychology, neurology and philosophy. These fields are no doubt essential for informing my research. However, my focus is how I can hack the processes and functions to achieve maximum output from my brain. Over the course of my degree I spent more time studying the best ways increase cognitive 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.Nutrition 3.Physical Activity 4.Brain training – languages, lumosity, crosswords, reading 5.Nootropics There are numerous and varied ‘solutions’ available to help improve intelligence. Several studies have shown that these activities are related to positive outcomes in socio-economic status, morbidity and mortality.
  6. 6. Step One: Sleep Sleep has traditionally come to play a significant role in the recovery of patients 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 rehabilitation of brain trauma patients. If sleep can repair a temporarily disjointed memory, think what benefits it can reap to a healthy, still developing one. Some people might seem more gifted 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, getting them to immediately stick may not be easy. Memory consolidation can be stronger during time spent asleep than during a passage of time spent awake. For a memory to be consolidated, there has to be connections between brain cells - and this happens during sleep. So if you want to memorize a piece of music, I suggest taking a good rest after 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; declarative memory, which is the memory for facts and information, and procedural memory, which is the memory for skills. Sleep can aid both types of memory. Being constantly awake for the few hours after you have learned a new skill, and engaging in different activities as the day goes along, can actually damage your chances or preserving the memories of the skill; it may become lost amid the exhaustion and mental exertion of the days activities. 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 afterwards, your memory of it will be retained in the morning, strong and alive. In our contemporary society, as busy and hectic as it is, a lot of people, particularly, 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 traditional ‘eight hour sleep’ rule has become redundant and irrelevant. People who nap often 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 hectic it is.
  9. 9. Step One: Sleep As you sleep, your brain remains active - it continues to work, binding cells together, strengthening different brain regions. In short, it is working to preserve and consolidate your memory Sleep can reactivate memories you have recently learned – for example, a mathematical proposition, or a guitar scale. For a lot of people, getting eight hours or more sleep each night may be difficult, but that is not to say that catching a nap a few times 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 time 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 time to work on preserving memories. Moreover, the most vital memory-consolidation activity 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 functioning, but some may require stronger ones than others. There is no easier solution 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 better. 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 better 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 getting to our brain - and our memory. I suggest cutting down on fatty foods that contain a lot of cholesterol as they will continue to have a negative 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 entire 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 fatty 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 antioxidants can significantly preserve and strengthen our brain cells, and I know that antioxidants 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 antioxidants, as well as flavonols and anthocynanins. Black soybeans contain the most amount of anthocynanins, which are speculated to contain neuroprotective properties, which preserve our neuronal structure, thereby preserving and consolidating our memory. Sea food is full of fatty acids (omega-3’s), and studies have shown they are good for memory preservation.
  13. 13. Step two: Nutrition Research has demonstrated that people with high levels of omega-3’s are much less likely to develop dementia than people with low levels. Studies on the effects of omega-3’s on the brain are fairly recent, but they hold that a fatty acid called Docosahexaenoic produces the membrane that causes the elasticity 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. Nutritionists often 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 attentive and alert before work, and so by keeping up a diet that helps you start the day in a positive mood, you’re enhancing your mental functions. Eggs, rich in protein, also include choline, which has been found to aid the production of acetylcholine. People with low levels of acetylcholine were more susceptible to dementia than those with high levels. A good diet means a good memory.
  14. 14. Step Three: Exercise Physical exercise, as well as benefiting 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 susceptible to dementia. 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 consolidation of our memory than extreme physical exercise. 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 cognitive functioning. 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 activities, such as sprinting 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 position to use our cognitive functions immediately after exercise. I find it is possible to focus and concentrate after a good walk, but tiredness can creep in after 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 afterwards. Physical exercise can improve our memories and learning, but it is practical 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 time. Research into the relationship between endorphins and memory are at a relatively 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  plasticity  would  falter,  and  their  survival  and  renewal  is  vital  for  the  consolidation of our memories. Exercise is known to aid production of  neurotrophic  factors,  which  are  essential  for  the  preservation  of  neurons. Exercise can also contribute to the birth and development of  new  neurons,  with  the  collective  growth  known  to  correlate  with  exercise.    Exercise is also known to increase the levels of dopamine in our brain.  Often related to pleasure and pleasurable activities, dopamine release  agents such as amphetamine, which can help people focus and regain  concentration. Dementia 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  better  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  cognitive  behavior  of  our  brain,  and  to  preserve  and  consolidate  our  memory.  Rigorous brain exercises are found to stave off the effects of dementia, or  at  least  keep  them  at  bay  for  those  already  suffering  from  the  mental  disease.    Brain training enhances the following: attention  flexibility  alertness  speed  memory problem solving facets of your brain through the memorizing  and problem-solving processes that are involved, particularly with  puzzles.  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  repetition  required  in  playing  a  jigsaw  puzzle  aids  short-term  memory,  and  encourages  as  well  as  requires  strict  discipline,  focus  and  concentration.     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 The human brain isn’t an organ that has to stay still until it begins to fade and die in old age. This should not be its destiny. 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 plasticity, or neuroplasticity. In  short,  this  means  that,  with  the  right  kind  of  care,  exercise  and  stimulation, neurons are regenerated, with old ones surviving the test of  time.  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 information 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  stimulation  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.  By the time 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 time, under-used - and ready to give up.  There  is  no  better  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 stimulate your brain, and enhance  your  memory.  I  find  crosswords  can  work  for  this  too,  but  only  difficult  crosswords.  Simple crosswords will have little to no effect on your memory, because  they  will  demand  practically  nothing  from  your  mental  efforts.  Difficult  word searches can be good for detecting and memorizing word patterns, as  well as unscrambling letters, all of which will help the cognitive 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  prevention  of  dementia.  Bilinguals have been found to have a better ability for switching attention,  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.    It may sound obvious to mention, but bilinguals are also able to focus better on two tasks being carried out at the same time 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  attention  to  your  memory.  It  enhances  creativity  and  awareness. Language triggers reactions from the four regions of the brain  which are assigned to language comprehension  
  22. 22. Step Four: Brain Training - for bilinguals, the reactions are twofold, threefold - or possibly a lot more. Think of the positive effects this kind of thing will have on the health and preservation of your brain and memory. A lot of people may be put off by learning a new language, insisting 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  tired,  lazy  attitude  to  learning  a  new  language  will  be  mimicked  by  your memory; it will become tired, 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  adaptations  and  audio  books,  reading has become an almost fossilized ideal for many.  Why should we read when we can watch a cinematic adaptation 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 functions in your  brain are hard at work, such as language production, associative learning  -  and  they  are  contributing  to  the  growth,  consolidation  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  cognitive  enhancers;  they  sharpen our mental abilities, particularly our concentration and focus - and  they also improve and aid our memories. In some cases, such as Noopept,  they even work to restore our memories.  Nootropics taken by themselves (unstacked) can boost your brain power,  but when they are combined with other supplements, their effect can be  much more effective.  Piracetam,  a  member  of  the  racetam  family,  is  widely  known  to  be  a  particularly  potent  nootropic.  In  a  report  dating  back  to  1976,  it  was  concluded  that  Piracetam  improves  verbal  memory.  Unstacked,  it  is  effective;  but  when  it  is  used  in  combination  with  Alpha-GPC,  a  natural  choline  compound  that  improves  memory  and  sharpens  cognition,  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 neurotransmitter 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 ultimate effect of acetylcholine is ‘suppression of adaptation’ in neurons, and this suppression improves memory functions. 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. 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 production of acetylcholine. 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 conducting 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 particularly potent for boosting memory by researching what has been proven to be effective. It will save time and will prove more fruitful. Once you know what you are doing, and what works best, you will then be able to create your own stacks.
  27. 27. Step FiveStep Five: Nootropics The ultimate aim of stacking is synergy; that is, you want a combination of nootropics and supplements to work together harmoniously in order for them to achieve the best results. A well-known combination that has been found to enhance memory is caffeine and L-theanine. Caffeine is a stimulant, whilst L-theanine is an amino acid that is found in green tea. As our memories work better when our minds are calm and relaxed, drinking green tea can increase our relaxation. Supplementing it with caffeine tablets means there will be an interesting trade-off; as the L- theanine works to relax you, the caffeine will work to help you focus, and sharpen your alertness, concentration and memory. By drinking this combination, the green tea will help to ward off any anxiety or ‘crash’ that is often felt from drinking too much caffeine. You will feel better, and research has shown that they work together synergistically to improve memory.
  28. 28. INSERT IMAGES Photo: Ozyman “ “this is a quick quote goodbye” - Thomas jefferson
  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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