Turns out, what you eat doesn’t just affect your waistline—it rewires your brain. And nobody knows this better than Dr. Daniel Amen, the psychiatrist and brain health guru whose work has flipped the script on mental wellness. His latest book, Memory Rescue, is packed with science-backed tips to keep your mind sharp, and his daily diet? It’s a masterclass in brain-boosting nutrition.
We got the inside scoop on exactly what fuels his genius—spoiler: blueberries and fish oil make frequent appearances, but there’s way more to it. Here’s how he eats for optimal brainpower.
Morning Kickstart: The Love-Infused Cappuccino
Drink: Pumpkin spice cappuccino—unsweetened almond milk, half-caff coffee, pumpkin spice, and chocolate stevia.
Why it works: He makes this for his wife every morning (relationship goals, right?). But here’s the catch—he’s cautious about caffeine.
Coffee Truth Bomb:
A little (100mg max) is fine.
Too much spikes stress hormones, messes with blood flow to the brain, and can be addictive.
Breakfast: Brain Fuel Edition
Option 1: Over-easy eggs with spinach + a cup of blueberries.
Option 2: Protein shake (Omni Protein Chocolate Powder) blended with berries and spinach or kale.
The Brainy Perks:
Eggs = choline (key for memory).
Berries = antioxidants that fight brain aging.
Greens = inflammation fighters.
Supplements: The Cognitive Edge
His daily lineup includes:
Multivitamin
High-quality fish oil (omega-3s for brain structure)
Vitamin D (mood & memory booster)
Curcumin (anti-inflammatory superstar)
Magnesium (stress buster)
Probiotic (gut-brain connection is real)
Ginkgo/vinpocetine + huperzine A (memory enhancers)
Lunch: The Big Brain Salad
Go-to meal: A massive salad with protein (scallops, salmon, or chicken), dressed with olive oil and vinegar.
Pro Tip: Healthy fats (olive oil, salmon) protect brain cells, while protein stabilizes blood sugar—no afternoon crashes here.
Snack Attack: The Joy Bar Hack
Afternoon pick-me-up: His homemade Brain on Joy bars (sugar-free chocolate + coconut). Backup plan? Nuts and an apple.
Why it’s genius: Healthy fats + fiber = steady energy without the sugar rollercoaster.
Dinner: Comfort Food, Brain-Style
Tonight’s menu:
Cauliflower mash (low-carb swap)
Grilled rosemary chicken
Butternut squash, pomegranate, and apple salad
The Takeaway: Flavor doesn’t have to be sacrificed for brain health.
Sleep Hack: The Sweet (But Smart) Nightcap
Pre-bed snack: An apple, orange, or dark sugar-free chocolate.
Why? Light, nutrient-dense options won’t disrupt sleep like heavy, sugary treats.
The Golden Rules of Brain-Eating
Ask yourself: "Is this good for my brain or bad for it?" Love yourself—choose wisely.
Fast 12 hours daily (7 PM–7 AM). Gives your brain a detox break.
Balance blood sugar. Protein + fat at every meal = no energy dips.
Ditch simple carbs. They spike inflammation and fog your thinking.
Final Thought: It’s All About Love
His mantra? "Doing the right thing is about love—for myself and others." And yeah, that includes feeding your brain like it’s the command center of your life (because it is).
