Welcome to The Quiet Rich, your weekly guide to a quiet mind + a rich life.

Today, we’re talking about brain health (and the 8 tiny tips that make the biggest difference). If you’ve had brain fog or low energy, you’re going to love this. Scroll down for the 8 tips.

CONTEXT

Have you ever felt “brain fog?” It’s usually because of dopamine— the “reward center” of the brain. (We flood this with things like social media notifications, swiping on dating apps, salt and vinegar chips, etc.)

Ideally— dopamine should drip steadily throughout your day. Not flood.

Why?

Well, when you flood your rewards:

• You’ll need more and more stimulation to feel the same joy again

• Today’s dopamine binge will tank your motivation tomorrow

• You’ll feel less equipped to deal with difficult things

A healthy brain is powered by daily habits! These 8 are inspired by the work of Dr. Andrew Huberman or Dr. Daniel Amen.

Let’s dive in:

METHOD

1. Get sunlight before screen light

Studies show that lack of sunlight causes a major dip in dopamine levels. Just 2 mins of being outside when you wake up will make you feel alert!

• When you wake up, go for a 5 min morning walk outside

• Pro tip: Leave your phone inside

2. Cut down on refined sugars

The bliss point = an addictive combination of sugar and salt that makes your appetite insatiable. Foods like this crash your blood sugar levels (which leads to that afternoon “slump”).

• Increase your protein intake, particularly in the morning

• Don’t go grocery shopping on an empty stomach— you’ll be way more likely to buy those salt and vinegar chips 😅

3. Optimize your sleep

Lack of (or low-quality) sleep is the most common culprit for low energy + motivation levels. Get serious about 7-9 hours a night.

• Avoid caffeine after 12pm

• Wake and sleep at the same time each day to build a routine

• Limit screen time before bed; charge your phone in another room

• Keep the temperature around 67ºF

• Use blackout shades

4. “Compose” your day with music

Music is surprisingly powerful. It can enhance your mood and focus, lower your blood pressure and stress, and improve sleep. A slower tempo (between 60-80 bpm) is ideal for brain health.

• Create “brain playlists” for different moments of your day (e.g., wake up, deep work, creative flow, wind down)

• I’ve been starting my day with Classical Bangers 😂

5. Move your body daily

Just 10 minutes of aerobic exercises (walking counts!!) can spark an improvement in mood. The strongest effects are felt after 30 minutes.

• Put your workout clothes near your bed the night before

• Pre-pay for fitness classes to create loss aversion

• Pack a TRX band when you travel

6. Get the right “brain nutrients”

These 5 help support brain health:

• B vitamins: activate energy.

• Magnesium: lowers stress levels.

• Green tea: L-theanine promotes relaxation in our nervous system.

• Ashwaganda: supports your body’s stress response.

• Rhodiola: both an adaptogen and a nootropic!

• (There’s one supplement that contains all of these.)

7. Stay hydrated

Water makes up 75% of brain mass. So even a slight dip in hydration levels will quickly impact brain health. Your neurons can’t run efficiently if you’re not hydrated.

• Keep a 12oz water bottle next to your bed, and drink it all as soon as you wake up

• Refill it, and then bring it to your desk

• I start my day by pouring AG1 in mine, and drinking it while I get ready for work.

8. Focus on micro-moments of happiness

Pay attention to the joy you get from an out-of-the-blue text, a podcast, a sip of coffee, a workout. They compound.

• Start a list in your phone called “the little things.”

• Add 1 tiny moment that made you smile per day.

Feeling good doesn’t require life-changing milestones.

A healthy mind starts with a healthy brain.

Until next week,

Jade

P.S. We’re closing the September Archimedes cohort in 7 days!

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