Inspired by Dr Peter Attia, author of “Outlive: the Science and Art of Longevity”.

Dr Attia has a nutritional framework that considers it in “3 Levers”, and today, I would like to put this in the context of your brain health.

Dr Attia’s “3 Levers” for nutrition are: caloric restriction, dietary restriction, and time restriction. He talks about the goals of “always pull 1, often pull 2, occasionally pull 3” of these levers*.

If I may reword this slightly, I like to say that the three aspects of nutrition for you to consider are as follows:

🌟1️⃣ Timing – the timing of meals can impact brain function.

Eating within a specific time window (e.g. within a 10-12 hour window for breakfast, lunch, dinner) can give time for your gut to rest and digest.

This can improve gut health and positively impact the gut-brain axis.

🌟2️⃣ Quality – Choosing whole foods rich in omega-3 fatty acids, polyphenols, predominantly wholefoods and a large variety plants, is important for your brain health.

Dr Michael Greger, author of “How Not To Die” shares the concept of tracking your “Daily Dozen” to optimise health.

This includes the counting of the number of servings for beans, berries, other fruits, cruciferous vegetables, greens, other vegetables, nuts and seeds, herbs and spices, flaxseeds, whole grains, beverages, exercise, B12. Dr Greger also has an app to help you track this!*

I like the concept of the “Daily Dozen”, as it was more nuanced than the “eat fruit and veg” generic advice you often hear, and also evidence-based.

Another aspect of “Quality” is replacing ultra-processed foods with whole food alternatives. I cover this in a chapter of my book: Quit Ultra-Processed Foods Now, where I share practical ways and tips to do this.

This is particularly pressing now, as 57% daily energy intake in the UK (higher percentage in the USA) is derived from UPF, with a higher proportion in adolescents.*

🌟3️⃣ Quantity – this includes portion size and calorie density.

By avoiding overeating and focusing on nutrient-dense foods, you support better brain energy balance and reduce inflammation.

So, by prioritising nutrition and considering it in the context of these 3 Levers for your brain health, you can fortify your brain resilience, protect against ageing and cognitive decline.

📍Question for you today:

Which of these 3 Levers (Food Timing, Quality, or Quantity) would you like to focus on this week?

Wishing you good health and a nourishing week,

Dr Sui Wong MD FRCP