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Get Smart: How a Healthy Lifestyle Improves Mental Clarity


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

a healthy lifestyle improves mental clarity
Adopting a healthy approach to life is something that many of us try to do. As you age, it seems more important, but you may think it even more so when you find out that a healthy lifestyle improves mental clarity.

mind body soul healthy lifestyle improves mental clarityOf course, some people adopt a healthy lifestyle as young adults and then stick to it throughout their lives. Most of us are not so far-sighted.

In fact, the average age to start thinking about health is estimated to be 36!

But, it’s never too early or too late to start adopting a healthy lifestyle. You’ll also be more mentally aware and less likely to get age-related diseases!

How Health & Mental Clarity Are Connected

You probably already know that a healthy body has a strong immune system, good blood pressure, minimal body fat, and a good system of nerves and blood vessels.

brain and nervous system healthy lifestyle improves mental clarityAll of these things are essential to your ongoing health. Blood carries oxygen and nutrients to your organs and muscles; this enables them to function properly and to the best of their ability.

The nerves relay information to and from these organs, while minimal fat means that your organs are free to work as they should. Visceral fat build-up around your organs can seriously hamper their efforts to perform their duties.

These are all possible by adopting a healthy lifestyle. But most people don’t think about how a healthy lifestyle improves mental clarity. The brain is simply another organ in your body, although you may consider it the most important. It still needs a healthy flow of blood, oxygen, and nutrients in order to function correctly.

If it doesn’t receive this, cells will start to die, and your mental clarity will begin to suffer.

Fortunately, the brain is also very good at regenerating. Damaged cells can recover, and new ones can be created. But you need to start thinking about the way you live and make changes.

This is not always an easy process, which is where FF30X can help. Get the support and advice you need to gain mental clarity and a healthier body.

Foods That Boost Health & Mental Clarity

They say you are what you eat. This general phrase was used as long ago as 1863. But it wasn’t until the 1920’s that it became a popular and well-known phrase. Put simply, what you eat will dictate how healthy you are.

Therefore you need to start looking at your diet. Adopt the perfect plate approach to eating and focus on the following foods:

Leafy Greens

brain foods  healthy lifestyle improves mental clarityIt’s not surprising that leafy green vegetables made the list! Greens are full of vitamin B, folic acid, antioxidants, and carotenoids, which will protect your brain cells and improve your brainpower.

Popeye was right after all!


You’ll find more antioxidants in this superfood. Studies have shown they can boost concentration and memory for up to 5 hours after you eat them.

As well as boosting memory, they can also help to protect you from cancer and heart disease.


Put simply, these will improve the blood flow around your body, including your brain. This will enhance nutrient availability to your brain and improve its function.

Green Tea

Green tea is great for weight loss as it increases your core body temperature, forcing your body to burn calories returning it to normal.

But, you may not have realized that the caffeine in green tea mixes with the L-Theanine to create a slow release of the stimulating effects of caffeine. The consequence is an increase in alpha wave activity, which improves your focus and accuracy.

Fatty Fish

Omega 3 is essential to healthy joints and muscles. It also improves your memory and mental performance. Fatty fish such as salmon, mackerel, sardines, or pilchards give you plenty of this valuable compound.

Dark Chocolate

dark chocolate healthy lifestyle improves mental clarityEat too much chocolate, and you’ll experience highs, cravings, and probably weight gain. But just a little a day will improve your levels of magnesium, and encourage your body to release endorphins. This will boost your focus.

Just remember, one square of dark chocolate a day is enough.

Flax Seeds

This is another good source of omega 3, magnesium, B vitamins, and fiber. All of these will help to improve your focus and support a healthy body.

You can’t eat these by yourself, but you can sprinkle a few on your cereal or yogurt.


Stick to one ounce of nuts a day to get the health benefits, not the unhealthy benefits. All nuts are full of vitamin E, which has been shown to prevent cognitive decline as you age.

Activities That Boost Brain Function

There are several other things you can do to help boost your mental health. The great thing is that all of these methods are considered healthy for your body. This illustrates why a healthy lifestyle improves mental clarity!

Strenuous Exercise

You knew exercise would make an appearance on this list! Start building a habit of exercising for 30 minutes a day at least 5 times a week.

man using battle ropes healthy lifestyle improves mental clarityAny exercise that gets your heart racing will do. If you haven’t exercised for a while, then start small and slow and build up.

Exercise stimulates the heart, encouraging it to pump more efficiently. This discourages the buildup of cholesterol and plaque in your arteries which can reduce the flow of blood to all your organs including your brain.

Of course, exercise also burns calories helping to keep your weight healthy and keep you active. The challenge of exercise should also stimulate your brain, encouraging mental clarity.

Stress Reduction

Stress results in the release of the hormone cortisol; this prepares your body to fight or flight. But, it also restricts your body from producing certain other hormones.

man meditating in front of broken down car take meditationGet Smart: How a Healthy Lifestyle Improves Mental ClarityCortisol can also be used as energy for the brain, ensuring it focuses on fight or flight. Unfortunately, the modern world ensures that you spend much of your time stressed, which is bad for your overall health as well as your mental health.

Try meditation or breathing exercises to help clear your mind. Spending time in nature, martial arts, cooking, or just spending time with your pet have all been shown to reduce stress.

Pick an activity you enjoy and schedule time for it on a regular basis.


You need to get between 6 and 8 hours of sleep a night in order to allow your body and brain to process the day’s events and balance your hormones.

man sleeping healthy lifestyle improves mental clarityWithout enough sleep, you will feel tired and unable to function at full capacity.

If you're getting less than six hours of sleep every night, sleeping more is very likely the most important thing you could do to improve your mental clarity and overall health.

Don't be afraid to spend money on a good mattress, high-quality sheets, and a comfortable pillow. Sleeping is an enormous part of your life and plays an important role in your overall happiness.

Things to Avoid

Heavy Metals

No, I’m not talking about the music.

Heavy metals such as lead, mercury, arsenic, and aluminum have all been shown to reduce your cognitive function. They should be avoided as much as possible.

Take a look at your cookware and replace anything aluminum. You should also consider filtering your tap water.


hand holding soda can pouring a crazy amount of sugar in metaphor of sugar content of a refresh drink isolated on blue background in healthy lifestyle improves mental clarityI’ve already mentioned the importance of eating right, but it can’t be stressed enough that refined sugar is a definite no. Sugar is in virtually all processed foods and contributes to a number of health conditions.

Sugar contributes to weight gain, poor gut health, cardiovascular disease, and encourages insulin production, which can lead to insulin resistance and diabetes.

Insulin resistance can affect your brain’s ability to utilize glucose for energy, making you feel sluggish. Avoid processed or refined sugar at all costs!

A Healthy Lifestyle Includes the Whole Package

Making these changes is not always easy, but the benefits are well worth the sacrifice. Committing to a healthy lifestyle is not just one of the best ways to improve your cognitive abilities, but helps in virtually every facet of our lives.

It is advisable to take it one step at a time and utilize the support of family, friends, and the Fit father Project. All you need to do is join the FF30X program today, and you’ll be speaking to people who have been where you are and can support you on your journey.

Laughter may be the best medicine, but the right support will keep you going when it’s hard to laugh.

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
If you want a complete health & wellness package ‘For Life' – designed especially for you as a busy man…
Then I’d recommend you take a look at our Fit Father For Life Membership.
Inside the membership, you'll have FULL access to:

  • FF30X Phase #2.
  • FF30X Phase #3.
  • Old School Muscle.
  • Old School Muscle Phase #2 – Available Q3 2018.
  • ‘Total Body Tune-Up' Flexibility Program.
  • The Travel Fit Program.
  • The ‘Accelerate' Bonus Package.
  • …And… EVERY program we produce.

See for yourself how these programs have helped men just like you achieve and maintain results and live a healthier and happier life.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how a healthy lifestyle improves mental clarity.


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