Fuel your brain and boost your productivity with the high-energy plate.
We are what we eat…
… so, why should our energy and productivity be an exception? Compelling research shows that eating the right foods can boost your brain’s decision-making power by 26 (!) percent. The right diet makes you smarter, more energetic, and more enduring. And able to excel in every area of life.
I have distilled the science of nutrition for productivity into a simple blueprint that allows you to fuel your brain, support your metabolism, and unlock sustainable energy: the high-energy plate.
Brain Fuel
If we are what we eat, then our brains are literally what we eat, claims Lisa Mosconi, a neuroscience professor at Cornell University’s Medical College. And she is right.
Our brain relies on neurotransmitters – chemicals like serotonin (the “happiness” chemical) and dopamine (the “drive” booster) – to regulate mood, focus, and energy. These neurotransmitters are synthesized from nutrients in the food we eat.
For instance, tryptophan, an amino acid found in foods like turkey, nuts, and avocados, is essential for serotonin production. Without adequate tryptophan, your mood, memory, and energy levels can plummet. So, when you feel sluggish, it’s often a sign your brain isn’t getting the nutrients it needs.
Conversely, we can energize our brain by providing it the nutrients it needs.
The high-energy plate
The high-energy plate is a blueprint that simplifies eating for optimal energy. It includes three core ingredients:
- Rainbow plants (50% of your plate)
- Protein (25% of your plate)
- Smarter carbs (25% of your plate)
First, fill half your plate with colorful fruits and vegetables. Each color provides unique nutrients. For example, lutein in yellow foods boosts cognition, while anthocyanins in purple foods improve memory and reduce inflammation. Aim for variety—the more vibrant your plate, the better.
Second, protein provides the building blocks for neurotransmitters and keeps you feeling fuller longer. Include a palm-sized portion of animal protein or two handfuls of plant-based options like beans or lentils.
And last, choose whole grains, sweet potatoes, and legumes over refined carbs. These smarter carbs provide steady energy and help regulate serotonin production.
Add fuel…
… to fire yourself with three supplementary ingredients: fats, fermented foods, and hydration.
Healthy fats like those found in nuts, avocados, and extra virgin olive oil (EVOO) are crucial for brain health. Omega-3 fatty acids, found in oily fish, improve cognitive performance and focus. While fermented foods like kimchi, sauerkraut, and yogurt support gut health, which is directly linked to energy levels and mood.
And don’t forget to drink! Dehydration can impair memory, focus, and mood. Aim for 1.5 to 2 liters of water daily and monitor your hydration by checking the color of your urine (light yellow is ideal).
Upgrade your diet
While nutrition is a science in itself, eating your way to better productivity and energy is not. Just follow the blueprint above. You can use these four reminders:
- Eat the rainbow! (Add a variety of colorful vegetables to your meals. Try a stir-fry with red peppers, purple cabbage, and broccoli.)
- Switch to smarter carbs! (Swap white rice for quinoa or white bread for sourdough. These changes stabilize blood sugar and keep energy levels consistent.)
- Add fermented foods! (Start small with a tablespoon of sauerkraut or a cup of live yogurt. These foods introduce beneficial bacteria to your gut.)
- Hydrate strategically! (Drink water throughout the day. Add lemon or cucumber for flavor. Avoid sugary drinks that cause energy crashes.)
Making it work
Fuelling your body with the right foods doesn’t just improve your energy – it transforms how you feel and perform. Start with the high-energy plate and watch as your productivity and vitality soar!
If that seems too big a step, then first conquer the ‘Eat 30’ challenge! Boost dietary diversity by eating 30 different plant foods each week. This increases the variety of nutrients you consume and supports a healthy gut microbiome, which in turn enhances mood, energy, and focus.
And if you prefer additional guidance, check out my 2-hour keynote or my book.