Increase your cognitive performance

A Publication of
thebestnootropicsguide.com
increase
Your cognitive performance
A GUIDE TO improving your brain

The
informa,on
contained
in
this
guide
is
for
informa,onal
purposes

only
and
subject
to
the
following
disclaimer.
Any
informa,on
provided

is
not
medical
advice.

You
should
always
use
your
discre,on
and
seek
the
advice
of
a

healthcare
professional
before
ac,ng
on
something
that
I
have

published
or
recommended.

I
exclude
all
liability
for
any
loss
or
damage
of
any
kind
arising
from
or

rela,ng
in
any
way
to
the
use
of
this
content.

This
guide
contains
some
links
that
I
may
beneﬁt
from
ﬁnancially.

The
material
in
this
guide
may
include
informa,on,
products
or
services

by
third
par,es.
As
such,
I
do
not
assume
responsibility
or
liability
for

any
Third
Party
material
or
opinions.

The
publica,on
of
such
Third
Party
Materials
does
not
cons,tute
my

guarantee
of
anything
contained
within
the
Third
Party
Material.

Publica,on
of
such
Third
Party
Material
is
an
expression
of
my
own

opinion.

No
part
of
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publica,on
shall
be
reproduced,
transmiEed,
or
sold
in

whole
or
in
part
in
any
form,
without
the
prior
wriEen
consent
of
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author.
All
trademarks
and
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trademarks
appearing
in
this

guide
are
the
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of
their
respec,ve
owners.

disclaimer

TABLE OF CONTENTS
1) Introduc+on

2) Step
1:
Sleep

3) Step
2:
Nutri+on

4) Step
3:
Exercise

5) Step
4:
Brain
Training

6) Step
5:
Nootropics

7)
Conclusion

Introduction
Brain power
Simply
put,
you
can
improve
your
brain
–
and
your
life.

Have
you
ever
wondered
how
certain
people
are
able
to
seemingly

access
100%
of
their
brain?

Deduc,ve
powers,
clarity
and
mo,va,on
that
exceeds
your
wildest

dreams.

In
scien,fic
terminology
its
called
Cogni+on.
For
the
purpose
of
this

guide
we’ll
call
it
Cogni+ve
Performance.

In
2005
my
situa,on
was
bleak.
I
was
in
my
first
semester
of
university

and
really
struggling
with
my
first
essay

-‐
ready
to
drop
out.
At
the

,me,
I
had
a
friend
who
was
already
comple,ng
his
second
degree.
He

seemed
to
be
geQng
great
results
without
too
much
work
or
stress.
I

asked
if
he
could
read
a
draR
essay
that
took
all
my
willpower
to

complete.
His
face
told
the
story.
“Maybe
a
pass?”
I
asked

op,mis,cally.

Increasing your cognitive performance

Introduction
Thankfully
I
ended
up
passing
–
and
eventually
gradua,ng.
You
see,

awesome
cogni,ve
performance
isn’t
something
you
have
to
be
born

with.
Neuroscien,sts
agree
that
cogni,ve
and
neuropsychological

func,oning
(like
memory
and
focus)
is
not
sta,c
and
in
fact
can
be

improved.

Throughout
history
we’ve
consistently
goEen
smarter.
Over
the
last

80
years,
IQ
has
risen
three
points
per
decade
–
this
is
known
as
“The

Flynn
effect.”

I’ve
studied
cogni+ve
performance
for
years.
It
can
be
analyzed
within

many
different
contexts,
including
psychology,
neurology
and

philosophy.
These
fields
are
no
doubt
essen,al
for
informing
my

research.
However,
my
focus
is
how
I
can
hack
the
processes
and

func,ons
to
achieve
maximum
output
from
my
brain.

Over
the
course
of
my
degree
I
spent
more
,me
studying
the
best

ways
increase
cogni,ve
performance
than
I
did
studying
for
my

exams.
So,
what’s
the
secret?

I
aim
to
keep
this
guide
as
short
and
concise
as
possible.

1. Sleep

2. Nutri,on

3. Physical
Ac,vity

4. Brain
training
–
languages,
lumosity,
crosswords,
reading

5. Nootropics

There
are
numerous
and
varied
‘solu,ons’
available
to
help
improve

intelligence.
Several
studies
have
shown
that
these
ac,vi,es
are

related
to
posi,ve
outcomes
in
socio-‐economic
status,
morbidity
and

mortality.

Step One: Sleep
Sleep
has
tradi,onally
come
to
play
a
significant
role
in
the
recovery
of

pa,ents
who
have
suffered
brain
injuries,
such
as
strokes.
Studies
have

found
that
sleep
improves
memory,
which
somewhat
explains
why

sleep
is
so
important
in
the
rehabilita,on
of
brain
trauma
pa,ents.
If

sleep
can
repair
a
temporarily
disjointed
memory,
think
what
benefits
it

can
reap
to
a
healthy,
s,ll
developing
one.

Some
people
might
seem
more
giRed
at
remembering
things
than

others;
for
example,
some
may
be
untroubled
by
having
to
learn
a
piece

of
music,
whilst
other’s
find
it
difficult.
There
can
be
a
trick
to
this,
and

the
trick
could
be
more
sleep.
As
memories
are
weak
and
likely
to
be

lost
completely
when
they’re
formed,
geQng
them
to
immediately
s,ck

may
not
be
easy.

Memory
consolida,on
can
be
stronger
during
,me
spent
asleep
than

during
a
passage
of
,me
spent
awake.
For
a
memory
to
be

consolidated,
there
has
to
be
connec,ons
between
brain
cells
-‐
and
this

happens
during
sleep.
So
if
you
want
to
memorize
a
piece
of
music,
I

suggest
taking
a
good
rest
aRer
a
session.

Sleep
How sleep can improve your
memory

INSERT IMAGES
Photo
by:
Eternalta

“
“It is a common experience that a
problem difficult at night is resolved
in the morning after the committee of
sleep has worked on it. ”
-John Steinbeck

Step One: Sleep
There
are
two
types
of
memory;
declara,ve
memory,
which
is
the

memory
for
facts
and
informa,on,
and
procedural
memory,
which
is

the
memory
for
skills.

Sleep
can
aid
both
types
of
memory.
Being
constantly
awake
for
the

few
hours
aRer
you
have
learned
a
new
skill,
and
engaging
in
diﬀerent

ac,vi,es
as
the
day
goes
along,
can
actually
damage
your
chances
or

preserving
the
memories
of
the
skill;
it
may
become
lost
amid
the

exhaus,on
and
mental
exer,on
of
the
days
ac,vi,es.

Sleep
enhances
the
ability
to
remember
the
skill,
turning
it
into
a

habit.
If
you
learn
a
new
skill
in
the
evening,
and
sleep
almost

immediately
aRerwards,
your
memory
of
it
will
be
retained
in
the

morning,
strong
and
alive.

In
our
contemporary
society,
as
busy
and
hec,c
as
it
is,
a
lot
of

people,
par,cularly,
professional’s,
do
not
put
as
much
onus
on
sleep

as
they
used
to.
People
will
catch
a
few
hours
here
and
there,
severely

reducing
the
amount
of
sleep
they
get
a
week.
The
tradi,onal
‘eight

hour
sleep’
rule
has
become
redundant
and
irrelevant.

People
who
nap
oRen
may
be
called
lazy,
but
sleep
improves
learning

and
memory,
therefore
making
it
an
important
aspect
of
our
lives.
The

role
sleep
plays
in
our
contemporary
society
should
be
growing
in

importance
simply
because
of
how
busy
and
hec,c
it
is.

Step One: Sleep
As
you
sleep,
your
brain
remains
ac,ve
-‐
it
con,nues
to
work,
binding

cells
together,
strengthening
different
brain
regions.
In
short,
it
is

working
to
preserve
and
consolidate
your
memory

Sleep
can
reac+vate
memories
you
have
recently
learned
–

for
example,
a
mathema,cal
proposi,on,
or
a
guitar
scale.
For
a
lot
of

people,
geQng
eight
hours
or
more
sleep
each
night
may
be
difficult,

but
that
is
not
to
say
that
catching
a
nap
a
few
,mes
a
week
should
be

impossible.
Naps
can
be
as
short
as
six
minutes,
or
they
can
stretch
out

for
up
to
two
hours.
Most
people
may
find
it
difficult
to
make
,me
in

their
daily
schedules
for
a
two-‐hour
nap,
but
studies
have
shown
that

six
minute
naps
can
aid,
and
boost
memories.

Longer
naps
would
allow
a
person
to
enter
a
deep
sleep
(REM),
which

would
give
the
brain
even
more
,me
to
work
on
preserving
memories.

Moreover,
the
most
vital
memory-‐consolida,on
ac,vity
occurs
during

REM.

The
amount
of
sleep
a
person
gets
in
a
week
is
typically
dependent
on

their
lifestyle.
We
all
need
our
memory
to
be
sharp,
strong
and

func,oning,
but
some
may
require
stronger
ones
than
others.
There
is

no
easier
solu,on
than
to
sleep
more.

Step Two: Nutrition
The
human
brain
eats
up
20
percent
of
your
daily
calories.
If
you
subsist

on
a
wretched
diet
of
junk
food,
it
means
your
brain
is
absorbing
20

percent
of
it
each
day.
20
percent
of
a
hot
dog,
20
percent
of
a
greasy

burger
-‐
and
so
on.
If,
however,
you
have
a
healthy
diet,
your
brain
is

reaping
20
percent
of
the
rewards,
which
can
only
be
a
good
thing.

But
it
gets
beEer.
The
right
kind
of
food
can
aid
and
boost
your

memory.
Our
memories
rely
on
our
brain
cells;
the
more
brain
cells
we

have,
the
beEer
our
memory
is.

Because
our
memory
is
found
in
our
brain,
it
is
important
to
keep
a

good
supply
of
oxygen
running
to
it.
Oxygen
and
nutrients
channel

through
our
bloodstream,
which
means
that
too
much
fat
and

cholesterol
in
our
blood
can
only
hamper
the
oxygen
and
nutrients

geQng
to
our
brain
-‐
and
our
memory.
I
suggest
cuQng
down
on
faEy

foods
that
contain
a
lot
of
cholesterol
as
they
will
con,nue
to
have
a

nega,ve
eﬀect
on
your
memory.

Nutrition
How nutrition can help memory

INSERT IMAGES
Photo
by:
Academia
Humanas
Oﬁcial

“
“A strong body makes the mind strong”
- Thomas jefferson

Step Two: Nutrition
A
healthy
diet
bodes
well
for
our
en,re
body,
but
a
significant
amount

of
people
are
probably
unaware
of
the
long-‐term,
and
short-‐term
effect

it
has
on
our
memories.
As
well
as
improving
our
physique,
a
healthy

diet
can
preserve
our
ability
to
learn
and
remember.

Think
of
it
like
this
-‐
your
memory
will
reflect
your
physique.
If
you’re

overweight
and
out
of
shape,
your
memory,
too,
will
be
out
of
shape.
If

you
live
on
a
diet
of
faEy
foods
that
are
drenched
in
cholesterol,
your

memory
will
live
on
a
diet
shaped
by
cholesterol.
Naturally,
that
will
not

be
a
good
thing.

It
has
been
found
that
an,oxidants
can
significantly
preserve
and

strengthen
our
brain
cells,
and
I
know
that
an,oxidants
are
found
in

tasty
fruit
and
vegetables,
such
as
carrots,
broccoli,
tomatoes,
and

oranges.
There
are
many
others
too;
berries
are
well-‐known
to
contain

some
of
the
highest
amounts
of
an,oxidants,
as
well
as
flavonols
and

anthocynanins.

Black
soybeans
contain
the
most
amount
of
anthocynanins,
which
are

speculated
to
contain
neuroprotec,ve
proper,es,
which
preserve
our

neuronal
structure,
thereby
preserving
and
consolida,ng
our
memory.

Sea
food
is
full
of
faQy
acids
(omega-‐3’s),
and
studies
have
shown
they

are
good
for
memory
preserva,on.

Step two: Nutrition
Research
has
demonstrated
that
people
with
high
levels
of
omega-‐3’s

are
much
less
likely
to
develop
demen,a
than
people
with
low
levels.

Studies
on
the
effects
of
omega-‐3’s
on
the
brain
are
fairly
recent,
but

they
hold
that
a
faEy
acid
called
Docosahexaenoic
produces
the

membrane
that
causes
the
elas,city
of
ion
channels
in
our
brain
cell

membranes.
These
ion
channels
change
shape
so
as
to
increase,
or

decrease
the
flow
of
electric
signals
into
the
cell.

You
can
eat
food
such
as
tuna,
salmon,
and
mackerel
and
be
sure
that

you’re
giving
your
memory
a
boost.

Nutri+onists
oTen
say
that
we
should
eat
breakfast
like
a
king,
and

lunch
like
a
pauper.

I
feel
that
breakfast
is
the
most
important
meal
of
the
day,
and
one

high
in
protein
and
high-‐fiber
can
boost
and
improve
memory,
as
well

as
increasing
alertness.
It
is,
of
course,
important
to
be
aEen,ve
and

alert
before
work,
and
so
by
keeping
up
a
diet
that
helps
you
start
the

day
in
a
posi,ve
mood,
you’re
enhancing
your
mental
func,ons.
Eggs,

rich
in
protein,
also
include
choline,
which
has
been
found
to
aid
the

produc,on
of
acetylcholine.
People
with
low
levels
of
acetylcholine

were
more
suscep,ble
to
demen,a
than
those
with
high
levels.
A

good
diet
means
a
good
memory.

Step Three: Exercise
Physical
exercise,
as
well
as
benefi,ng
us
physically,
can
also
enhance

our
memories,
which
means
that
it
is
useful
for
the
development
of

children;
students
who
are
in
academia;
older
people
who
require

extra
help
in
preserving
the
sharpness
of
their
memories;
and

anyone
who
may
be
suscep,ble
to
demen,a.

Physical
exercise
can
be
strenuous
-‐
but
it
doesn’t
have
to
be.
In
fact,

research
shows
that
moderate
physical
exercise,
such
as
walking,
is

more
beneficial
to
the
improvement
and
consolida,on
of
our

memory
than
extreme
physical
exercise.

Ø Oxygen
needs
to
get
to
our
brain,
where
our
memory
is
located.

Physical
exercise,
such
as
jogging,
increases
the
flow
of
oxygen
that

channels
through
our
bloodstream
to
the
brain.

The
oxygen
finds
its
way
to
the
parts
of
the
brain
that
preserve
our

cogni,ve
func,oning.
Part
of
the
problem
with
extreme
physical

exercise,
such
as
boxing,
is
that
our
muscles
will
take
up
a
lot
of
the

oxygen
we
are
using,
which
therefore
means
the
brain
will
only
be

picking
up
the
scraps.
For
this
reason,
I’ve
always
found
it
more

useful
to
indulge
in
moderate
physical
exercises
and
ac,vi,es,
such

as
sprin,ng
and
walking.

Exercise
Exercise can help memory

INSERT IMAGES
Photo
by:
Elvert
Barnes

“
“All truly great thoughts are
conceived while walking.”
- Friedrich Nietzsche

If
physical
exercise
is
to
preserve,
improve,
and
consolidate
our
memories,

it
is
therefore
much
more
useful
if
we
are
in
a
posi,on
to
use
our
cogni,ve

func,ons
immediately
aRer
exercise.

I
ﬁnd
it
is
possible
to
focus
and
concentrate
aRer
a
good
walk,
but

,redness
can
creep
in
aRer
too
much
physical
exercise,
such
as
aerobics
or

weight
training.
Your
legs
may
ache,
and
your
muscles
may
burn,
which

means
you
may
need
to
rest
for
a
while
aRerwards.
Physical
exercise
can

improve
our
memories
and
learning,
but
it
is
prac,cal
to
ﬁnd
the
right
kind

of
exercise
that
is
conducive
to
our
own
physical
strengths.

When
we
engage
in
physical
exercise,
endorphins
are
released
to
the

brain.
Endorphins
contain
thirty
amino
acids
units,
which
are
known
to
act

as
natural
nootropics.

Studies
have
shown
that
those
of
us
with
high
levels
of
endorphins
are

capable
of
retaining
more
memories
than
those
with
low
levels.
Those
with

higher
levels
are
also
able
to
retain
the
memories
for
long
periods
of
,me.

Research
into
the
rela,onship
between
endorphins
and
memory
are
at
a

rela,vely
early
stage,
but
there
is
enough
to
determine
the
power
they

have
on
our
memory.


Neurons
are
important
assets
of
our
brain.
Without
them,
brain

plas,city
would
falter,
and
their
survival
and
renewal
is
vital
for
the

consolida,on
of
our
memories.
Exercise
is
known
to
aid
produc,on
of

neurotrophic
factors,
which
are
essen,al
for
the
preserva,on
of

neurons.
Exercise
can
also
contribute
to
the
birth
and
development
of

new
neurons,
with
the
collec,ve
growth
known
to
correlate
with

exercise.

Exercise
is
also
known
to
increase
the
levels
of
dopamine
in
our
brain.

ORen
related
to
pleasure
and
pleasurable
ac,vi,es,
dopamine
release

agents
such
as
amphetamine,
which
can
help
people
focus
and
regain

concentra,on.
Demen,a
is
associated
with
people
who
have
low-‐levels

of
dopamine,
which
therefore
makes
exercise
a
possible
antagonist
of

such
an
incurable
mental
disease.

Overall,
the
more
you
exercise,
the
beEer
your
memory
will
be.
But

always
remember
to
not
overdo
it
-‐
there
is
only
so
much
oxygen,
and

you
don’t
want
your
muscles
to
gobble
it
all
up.

Step Four: Brain Training
The
purpose
of
brain
training
exercises
is
to
improve
the
cogni,ve

behavior
of
our
brain,
and
to
preserve
and
consolidate
our
memory.

Rigorous
brain
exercises
are
found
to
stave
off
the
effects
of
demen,a,
or

at
least
keep
them
at
bay
for
those
already
suffering
from
the
mental

disease.

Brain
training
enhances
the
following:

ü aEen,on

ü flexibility

ü alertness

ü speed

ü memory

ü problem-‐solving
processes

A
jigsaw
puzzle,
for
example,
requires
you
to
memorize
the
pieces
you
are

looking
for,
their
images,
as
well
as
the
shape
you
need.
The
kind
of

constant
repe,,on
required
in
playing
a
jigsaw
puzzle
aids
short-‐term

memory,
and
encourages
as
well
as
requires
strict
discipline,
focus
and

concentra,on.

Brain training
languages, crosswords and reading

INSERT IMAGES
Photo
by:
educarjeanpiaget

“
“The mind is everything. What you think
you become.”
- Buddha

Ø The
human
brain
isn’t
an
organ
that
has
to
stay
sAll
unAl
it
begins
to
fade

and
die
in
old
age.

This
should
not
be
its
des,ny.
It
isn’t
an
organ
that
is
immutable
-‐
with
the

right
means
and
the
correct
harnessing,
it
can
change,
adapt
and

regenerate;
in
short,
it
can
evolve.
This
is
known
as
brain
plas+city,
or

neuroplas+city.

In
short,
this
means
that,
with
the
right
kind
of
care,
exercise
and

s,mula,on,
neurons
are
regenerated,
with
old
ones
surviving
the
test
of

,me.
This
regrowth
is
important
for
your
brains
long-‐term
health;
it

prolongs
the
lifespan
and
ability
of
our
memory.

As
your
brain
grows,
it
develops
the
ability
to
process
informa,on
rapidly,

solve
problems,
and
carry
out
tasks.
But
the
problem
for
the
brain
is
it
will

eventually
become
reliant
on
familiarity
if
it
isn’t
given
new
s,mula,on
and

encouragement
to
keep
growing
and
improving.
If
you’re
content
and

comfortable
with
what
you
have
in
life,
from
your
job
to
the
knowledge

you
possess,
your
brain
will
mimic
you.
If
you
aren’t
prepared
to
enlarge

your
life,
excel
yourself,
and
try
new
things,
neither
will
your
brain.

Ø By
the
Ame
you
reach
middle-‐age,
you
may
ﬁnd
yourself
living
out
the

lazy
lifestyle
of
a
couch
potato
-‐
and
your
brain
will
do
the
same.
It
will

become
old
before
its
,me,
under-‐used
-‐
and
ready
to
give
up.

There
is
no
beEer
way
to
defamiliarize
your
brain,
surprise
it,
and

encourage
it
to
keep
developing
than
to
carry
out
brain
training
exercises
-‐

such
as
puzzles.

Sudoku
is
a
challenging
puzzle
that
will
s,mulate
your
brain,
and
enhance

your
memory.
I
find
crosswords
can
work
for
this
too,
but
only
difficult

crosswords.

Simple
crosswords
will
have
liEle
to
no
effect
on
your
memory,
because

they
will
demand
prac,cally
nothing
from
your
mental
efforts.
Difficult

word
searches
can
be
good
for
detec,ng
and
memorizing
word
paEerns,
as

well
as
unscrambling
leEers,
all
of
which
will
help
the
cogni,ve
behavior
of

your
brain.

Learning
a
new
language
is
good
for
your
brain
and
memory.
Research

has
also
concluded
that
there
is
a
link
between
speaking
more
than
one

language
and
the
forestalling,
or
complete
preven,on
of
demen,a.

Bilinguals
have
been
found
to
have
a
beEer
ability
for
switching
aEen,on,

a
talent
that
decreases
with
age,
whilst
other
studies
have
shown
that
the

quicker
a
person
learns
a
new
language,
the
more
other
parts
of
the
brain

are
able
to
grow.

Ø It
may
sound
obvious
to
menAon,
but
bilinguals
are
also
able
to
focus

beEer
on
two
tasks
being
carried
out
at
the
same
Ame
than
monolinguals.

Of
course,
I
understand
that
learning
a
new
language
can
be
challenging
-‐

but
that
is
exactly
the
point.
It
gives
your
brain
a
workout,
and
naturally

gives
more
aEen,on
to
your
memory.
It
enhances
crea,vity
and

awareness.
Language
triggers
reac,ons
from
the
four
regions
of
the
brain

which
are
assigned
to
language
comprehension

-‐
for
bilinguals,
the
reacAons
are
twofold,
threefold
-‐
or
possibly
a
lot

more.
Think
of
the
posiAve
effects
this
kind
of
thing
will
have
on
the

health
and
preservaAon
of
your
brain
and
memory.

A
lot
of
people
may
be
put
off
by
learning
a
new
language,
insis,ng
that

their
memory
is
not
as
great
as
others
who
know
up
to
five
or
six

languages;
but
it
is
the
learning
method
that
helps
to
improve
our

memories.

A
,red,
lazy
aQtude
to
learning
a
new
language
will
be
mimicked
by

your
memory;
it
will
become
,red,
lazy,
and
possibly
redundant.
If
you

don’t
put
the
effort
in,
you
can
be
sure
that
your
memory
won’t.

In
our
modern
world
of
television,
film
adapta,ons
and
audio
books,

reading
has
become
an
almost
fossilized
ideal
for
many.

Why
should
we
read
when
we
can
watch
a
cinema+c
adapta+on
of
a

novel?

The
answer
is
that
reading,
besides
deluging
you
with
new
knowledge,

can
also
improve
your
memory.
Reading
demands
more
of
your
brain

than
watching
television,
and
therefore
acts
as
a
good
mental
workout.

You
may
be
reading
about
the
economy,
and
believe
that
all
that
is

happening
is
that
you
are
learning
what
effect
capitalism
is
having
on
us

all;
but
the
reality,
on
a
neurobiological
level,
is
that
func,ons
in
your

brain
are
hard
at
work,
such
as
language
produc,on,
associa,ve
learning

-‐
and
they
are
contribu,ng
to
the
growth,
consolida,on
and
overall

improved
health
of
your
brain
and
memory.

INSERT IMAGES
Photo
by:
Ozyman

“
“Reading is to the mind what exercise is
to the body.”
- Joseph Addison

Step Five: Nootropics
Nootropics
How nootropics can enhance your
memory
Studies
have
shown
that
nootropics
act
as
cogni,ve
enhancers;
they

sharpen
our
mental
abili,es,
par,cularly
our
concentra,on
and
focus
-‐
and

they
also
improve
and
aid
our
memories.
In
some
cases,
such
as
Noopept,

they
even
work
to
restore
our
memories.

Ø Nootropics
taken
by
themselves
(unstacked)
can
boost
your
brain
power,

but
when
they
are
combined
with
other
supplements,
their
effect
can
be

much
more
effec,ve.

Piracetam,
a
member
of
the
racetam
family,
is
widely
known
to
be
a

par,cularly
potent
nootropic.
In
a
report
da,ng
back
to
1976,
it
was

concluded
that
Piracetam
improves
verbal
memory.
Unstacked,
it
is

effec,ve;
but
when
it
is
used
in
combina,on
with
Alpha-‐GPC,
a
natural

choline
compound
that
improves
memory
and
sharpens
cogni,on,
its

effects
are
even
greater.

The
actual
methods
and
mechanisms
of
racetams,
and
how
they
improve

our
memories,
are
unknown,
but
research
has
suggested
that
they

accelerate
the
effects
of
acetylcholine,
a
neurotransmiEer
that
is
known
to

play
a
key
role
in
the
enhancement
of
memory.

INSERT IMAGES
Photo
by:
veo_

“
“Your health is what you make of it.
Everything you do and think either adds
to the vitality, energy and spirit you
possess or takes away from it.”
- Ann Wigmore

The
ul,mate
effect
of
acetylcholine
is
‘suppression
of
adapta,on’
in

neurons,
and
this
suppression
improves
memory
func,ons.
Along
with
using

racetams,
you
can
further
boost
your
memory
by
combining
the
racetams

with
food
that
is
known
to
increase
the
amount
of
choline
in
your
body.

Ø It
is
important
to
note
that
acetylcholine
is
not
found
in
nootropics
or

food.
Rather,
you
need
to
maintain
a
steady
diet
of
choline
rich
foods,
such

as
eggs,
liver,
salmon,
and
yogurt,
in
order
to
boost
the
produc,on
of

acetylcholine.

Ø Combining
nootropics
with
food
(stacking),
will
increase
the
boost
on
your

memory.

Nootropic
stacks
can
enhance
your
memory,
but
it
is
important
to
know

what
you
are
doing.
The
benefits
will
barely
be
felt
if
you
misjudge
your

stacks
by
combining
the
wrong
supplements.
It
is
worth
doing
enough

research
before
you
begin
combining
supplements
and
making
your
own

nootropic
stacks.

Personally
conduc,ng
a
few
trial
and
error
tests
will
be
worthless
because

the
long-‐term
effects
of
an
improved
memory
may
be
hard
to
define.
What

you
are
aiming
for
is
not
a
short-‐term
fix.
Therefore,
you
should
find
out

which
stacks
are
par,cularly
potent
for
boos,ng
memory
by
researching

what
has
been
proven
to
be
effec,ve.
It
will
save
,me
and
will
prove
more

fruiqul.
Once
you
know
what
you
are
doing,
and
what
works
best,
you
will

then
be
able
to
create
your
own
stacks.

Step Five
The
ul,mate
aim
of
stacking
is
synergy;
that
is,
you
want
a
combina,on
of

nootropics
and
supplements
to
work
together
harmoniously
in
order
for

them
to
achieve
the
best
results.

Ø A
well-‐known
combina,on
that
has
been
found
to
enhance
memory
is

caffeine
and
L-‐theanine.

Caffeine
is
a
s+mulant,
whilst
L-‐theanine
is
an
amino
acid
that
is
found
in

green
tea.
As
our
memories
work
beEer
when
our
minds
are
calm
and

relaxed,
drinking
green
tea
can
increase
our
relaxa,on.
Supplemen,ng
it

with
caffeine
tablets
means
there
will
be
an
interes,ng
trade-‐off;
as
the
L-‐
theanine
works
to
relax
you,
the
caffeine
will
work
to
help
you
focus,
and

sharpen
your
alertness,
concentra,on
and
memory.

By
drinking
this
combina,on,
the
green
tea
will
help
to
ward
off
any
anxiety

or
‘crash’
that
is
oRen
felt
from
drinking
too
much
caffeine.
You
will
feel

beEer,
and
research
has
shown
that
they
work
together
synergis,cally
to

improve
memory.

INSERT IMAGES
Photo:
Ozyman

“
“the greatest wealth is health”
- Virgil

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