Diets involving high fat, moderate protein, and low to no carbohydrates have become a popular means of losing weight and improving mental health. Variations with these diet plans have been made for healthier applications, better results, and relevance to people diving into the process.
With new research out displaying a strong correlation between high carb intake and higher mortality rates, now is the time to adopt a new outlook on what you eat and how you eat as it pertains to macronutrients. The PURE (The Prospective Urban Rural Epidemiology) study assessed individuals aged 35-70 from 18 different countries over the course of 10 years from January 1st 2003 to March 31st 2013.
They used validated food frequency questionnaires to assess 135,335 people, a very large cohort. They looked at the consumption of carbohydrates, protein, and fat. Primary outcomes were total mortality and major cardiovascular events including; fatal cardiovascular disease, non-fatal myocardial infarction, stroke, and heart failure. The results are frankly what we've been trying to educate the general public on for years.
Drum roll please... The study found that higher carbohydrate intake was associated with increased risk of total mortality. Even more validating is the evidence for intake of total fat and each type of fat being associated with lower risk of total mortality. Specifically monounsaturated fat, polyunsaturated fat, and saturated fat were all correlated with a lower risk of total mortality. With higher saturated fat intake associated with a lower risk of stroke. Now, of course these are not direct cause and effect relationships, but none the less the evidence is strong.
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The best in brain health research, Mend is a Nootropic blend that includes all natural relaxation and calming nutrients that decrease stress and anxiety, and optimize recovery. Mend is excellent for recovering from daily stressors, repairing damaged neural tissue, and achieving deep, restorative sleep. Take with you on the go in a convenient capsule form.
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This is a massive study that was conducted for a decade over low income, middle income, and high income groups. It is one of the most representative samples of the general world population ever studied. The mere design of epidemiological studies is the weakest part. This could and should be followed up with short term RCTs(randomized control trials) with surrogate markers to further validate the study's findings. Going low carb and eliminating processed empty carbs with poor nutrient value altogether is a must.
A diet low in carbohydrates promotes real and lasting changes in your body for losing weight and maintaining that weight loss. Lesser known is this diet’s ability to optimize cognitive performance. It may not be an easy and quick way to achieve weight loss goals but it will ultimately lessen the dependency on glucose as a source of energy.
Low carb isn’t really a fad diet, it should be something you absorb into your lifestyle for lasting change and results. Small changes in your diet will compound and steadily build up your tolerance to different eating habits, and even change the way you view the standard 3 meals per day. Instead, your body is being encouraged to burn healthy fats and use them as a primary fuel source more quickly, providing earlier satiety, mental energy, and of course oh-so-wonderful weight loss.
Low carb dieting offers a wide range of health benefits that are undeniably beneficial for many everyone young and old...Speaking of low carb, how about some low carb bread you'll feel good about eating.
- Decrease the potential for fat storage, especially the fats that surround organs in the body
- Increase fat utilization for efficient weight loss and muscle gains
- Decrease inflammation and digestive stress due to the reduction of food intake containing processed carbohydrates and refined sugar.
- Decrease appetite caused by slow digestion and poor energy utilization
- Improve blood markers in the body
- Powerful implications for patients with diabetes, epilepsy and other diseases
Disadvantages and potential downsides may also arise. During the early or adaptation phase, you may experience some changes such as brain fog, headaches, difficulty in sleeping, and fatigue. This is because your brain and body are so used to metabolizing carbs as their primary energy source and it takes time to reset so to speak.
Sticking to this diet plan and passing up foods rich in carbohydrates is another challenging step. You’ll be so happy with the changes you experience if you just stick with it for a few weeks. You eventually don’t crave all of the unhealthy carb heavy foods anymore, and what you’ve been eating instead becomes ever more desirable. Also the results for weight loss, focus, and mental energy become your new positive feedback system.
What is the Ideal Carbohydrates Intake on a Low Carb Diet?
Being a successful biohacker and taking advantage of nootropics is achieved by eating high amounts of fats, moderate proteins, and limiting daily intake of carbohydrates. Generally, the recommended ratio of these macronutrients is 70-80% for Fats, 20-25% for Proteins, and 5-10% for Carbohydrates.
The net carbohydrates required in the diet plan could vary from around 20 to 100 grams. But as much as possible, it should be kept in a 30 to 50 gram range per day. Adjust this amount accordingly depending on the needs of your body. If you’re training a lot you may feel that you need more carbs, if so you should get them from whole food vegetable sources. Basically, you don’t need to load up on pasta the night before a big run.
The quantity may be too vague as it doesn’t take into account other compositions present in the body. This may only serve as a guide for estimated measures of the total daily intake. A calorie total calculator can also be used to give an overview of the macro nutrient amount in grams per meal.
The Best Kinds of Carbohydrates for a Nootropic Diet
If you think a nootropic diet perfectly fits and works to improve your physical and mental health, it is important to determine the perfect foods that should be included in your meals to ensure success. Find the foods you enjoy the most, and will continue to over time.
Carbohydrates, even if taken in limited amounts, should be taken into consideration as this macronutrient comes in different forms. Knowing the difference between good and bad carbohydrates is essential to be able to choose the healthiest carbohydrate sources to be included in your diet plan.
Keep in mind our criteria for a good carbohydrate is one that won’t cause a blood sugar spike, isn’t high on the glycemic index scale, is broken down more readily for energy utilization, won’t lead to weight gain, and is beneficial for brain utilization and overall health.
Good or Complex Carbohydrates for a Nootropic Diet
The good carbohydrates are made up of longer chains of sugars, making it harder for the body to break down. They have lower glycemic load allowing smaller amounts and gradual release of sugar for better performance throughout the day.
Foods under this category are usually higher in a variety of nutrients such as vitamins, minerals, and soluble fiber which help in lowering blood glucose levels, and cholesterol. Also, these foods are known to be low in sodium, cholesterol, and even trans fats. We’ve said it before, and we will keep saying it. Do not eat foods containing trans fat. There is no such thing as a good trans fat. Ok let’s move on.
These good sources of carbohydrates normally come in their natural and fiber rich forms. However, careful attention should be given as some good sources are restricted for a nootropic diet. Some of the good carbohydrates that can be included in your diet include:
- Full fat yogurts from green pastured animals
- Cruciferous vegetables such as cabbage, broccoli, cauliflower, brussels sprouts, etc.
- Leafy green vegetables such as kale, lettuce, spinach, collard greens, arugula, chard, etc.
- Other vegetables such as olives, cucumber, zucchini, eggplant, asparagus, mushrooms, bell peppers, garlic, onions, etc.
- Whole fruits such as avocado, blueberries, blackberries, strawberries, raspberries, etc.
- Nuts such as almonds, hazelnuts, macadamia nuts, walnuts, brazil nuts, pecans, pine nuts, etc.
- Seeds such as sunflower seeds, pumpkin seeds, chia seeds, etc.
Bad or Simple Carbohydrates for a Nootropic Diet
All simple carbohydrates are not totally bad for your brain and body. It usually depends on the source of these foods that make it fall under the bad carbohydrates category. Those that belong under the bad carbohydrates have a high glycemic index in their composition. They are highly processed foods that usually contain certain amounts of refined sugars, refined flour, and even grains. A quick google search for your specific food item’s glycemic index can be attained readily.
These bad sources of carbohydrates are extremely unhealthy for you and for your nootropic diet plan due to the presence of high calories, high cholesterol, and high trans fat. Some of the bad carbohydrates that should be limited or not totally included in your diet include:
- Bread and cookies
- Pastries, cakes, and desserts
- Rice and other whole grains
- Ice cream and popsicles
- Candies and chocolates
- Legumes such as peas, kidney beans, lentils, etc. due to high glycemic index
- Energy drinks
- Fruit juices and other sweetened beverage like iced tea and lemonades = just as bad as soda
- Starchy vegetables such as potato
- Packaged foods with refined sugar and flour
We get it, carbohydrates consumption can be tricky and confusing, especially when just beginning your nootropic diet. Proper knowledge and education on this macronutrient are needed. Also, these helpful tips will serve as additional guide for better management of carbohydrates in the body:
- Be sure not to eat processed or refined food products and byproducts.
- Be wary and cautious of the items being bought from the store. Read labels carefully and check for any added sugar. The sugar usually comes with the name ending in "oses” (e.g. fructose, sucrose, etc.)
- Choose whole and organic fruits, vegetable, and nuts, whenever available or possible. Whole grains (oats, cereals, quinoa, and millet), beans, and legumes should also be carefully chosen. However, these are not highly recommended if you are practicing a nootropic diet, but aren’t the worst either. So if you do need some filler, start here instead of breads.
- Vegetables and fruits with high carbohydrate content should undergo fermentation prior to consumption. This process can lessen the amount of sugar in the fruits or vegetables.
- Complex carbohydrates, also knowns as the good ones, should be consumed for better caloric intake and other health benefits.
- Avoid eating low-fat foods that contain a large amount of sugar as this is converted to carbohydrates, and your liver will store the excess as fat, and believe us, there will be excess.
- Always check and monitor your nutritional consumption. And listen to your body at all times!
Plan your meals accordingly using these helpful tips on good and bad carbohydrates. If possible, have your meals cooked at home for better monitoring of the ingredients used as well as their nutritional value. Slowly change your lifestyle to improve well being and longevity.
Low Carbohydrate Nootropic Supplements
Other than the nootropic diet, there are also recommended supplements that are best fitted for you. These supplements are carefully formulated by experts and extracted from high-quality nutrients and nootropic ingredients to ensure only the best results for your brain and body.
Some of the formulae come in low carbohydrate and high fat compositions making it a perfect choice for you and your diet plan. It will surely support your goal of a healthier body and a stronger mind.
Prebiotics & Probiotics
Prebiotics fuel your good digestive and gut bacteria, making them more abundance and more effective. Probiotics add additionally healthy or good bacteria to your gut, and also help regulate the growth of bad gut bacteria. Prebiotics are a special plant fiber, a perfect nootropic companion due to their low carbohydrate and high fiber content.
Prebiotics and probiotics help your brain by relieving mental fatigue and stress. Improvement of mental functions and cognitive processing are also observed with probiotics stabilizing the energy to your brain. The chances of brain fog and other processing problems are decreased due to the cognitive resilience brought about by these supplements. Other than improving brain function, prebiotics and probiotics are also known to support healthier gut and digestive functions and even improve metabolism of carbohydrates in the body. Prebiotics and probiotics can also be found in food.
Magnesium is a good nootropic supplement that supports a low carb diet. The addition of this supplement will lead to better sleep quality and enhanced muscle performance through the enhanced activation and production of serotonin and melatonin.
Branched Chain Amino Acids (BCAAs)
Branched Chain Amino Acids are uniquely formulated from natural and botanical sources making them excellent supplements on a nootropic diet. They are very useful in preventing and reducing muscle damage and neural tissue breakdown. This supplement is also known to improve weight loss by increasing the fat burning capacity in the body.
Momental Mind and Mend
At Momental, we truly care about improving your health through education and nutrition. As functional med providers we spend countless hours helping individuals one on one with pain and movement disorders. We really wanted to expand our outreach and recognize that health and a healthy life begins from within, only then can you seek out physical performance enlightenment and take full advantage of an optimized nutrient profile for your brain and body. Our goal is to give you a healthy body and strong mind without making you stress out about its attainability. That’s why we developed nootropic blends that can bridge the gap between living a healthy lifestyle and also working your ass off. Typically the latter comes at the expense of the former. These nootropic blends are more than just nootropics that can enhance brain function. They really provide you a full day’s nutrition for brain and body performance. Improve your creativity and productivity with clean energy and sustained focus. Decrease stress and anxiety and recover so that you can do it all over again. Isn’t living and working fun.
Momental Mind is a complete nootropic meal replacement that increases cognitive function and physical performance. This isn’t limited to sports and athletes either. Musicians enjoy greater creative energy for songwriting. Producers develop higher quality content and crank out more work in less time. Nootropic health doesn’t discriminate either. From day laborers to executives, really everyone needs to realize how beneficial nootropics are for their health and performance. Your brain and body is sure to be well nourished for the most demanding and exhausting days of your life. The sheer nutritional density is immense due to whole food sourced ingredients with no additional fillers, artificial flavorings, substitutes, or any binding agents.
Several nootropics are combined to come up with the best mental enhancer and energy booster. Some of the most notable nootropics include gingko biloba, whole bacopa, tapioca dextrin, MCTs, and a blend of organic greens (spirulina, wheatgrass, alfalfa leaf, barley grass, oat grass, cabbage, parsley, broccoli, kale, chlorella, dandelion and others).
Mind is also very low on carbohydrates, around 1 gram per serving, making it the best option for your nootropic diet. Additionally, there is no added sugar in the composition and Mind chocolate is sweetened by natural stevia leaf powder and pure cocoa.
Momental Mend is specially designed to relieve stress, anxiety, and fatigue. It allows you to enter a state of deep sleep that helps restore the brain and the body through normal regenerative processes. High quality ingredients provide the best nutritional ratio without worrying about any additional additives, fillers, and flavors.
A combination of several beneficial nootropics helps improve and bring back a more relaxing and calming state whether for stress and anxiety reduction or sleep. The nootropics used in making this supplement include huperzine A, malic acid, valerian root, zinc picolinate, magnesium glycinate and phenibut.
Combining Mind and Mend for The Best Nootropic Profile
The combination of Mind and Mend ensures nothing but the best results. Be sure to follow the instructions on the proper usage of these amazing blends. Use your creative minds to come up with the best ideas on how to enjoy drinking or even eating your Mind with smoothie and food recipes.
Start Your Nootropic Lifestyle Today, and Never Look Back
A nootropic diet should not be hard and complicated as long as you follow several tips and techniques. Always maintain the balance and equilibrium of the macro nutrients present in your body. Count and monitor your fat, protein, and carbohydrate intake and be sure to limit them to an acceptable range. Fats should be eaten in large amounts. Consume fats from meat, poultry, algal DHA, omega 3s, phosphatidylserine and fish just to name a handful. Proteins can be eaten but in moderate amounts otherwise your body will turn protein into glucose for energy via gluconeogenesis. Choose organic and grass fed sources if available. Carbohydrates should be taken in limited amounts. Eat good carbohydrates which include natural and fiber rich sources. Avoid eating bad carbohydrates which have undergone high processing with the addition of refined sugar and flour. Nootropic blends also play a vital role in balancing the macronutrient and micronutrient content for energy utilization in your brain and body.