This episode aims to give you specific advice on which simple changes you can make to your diet and food routine to improve your academic performance. I will introduce you to three nutritional strategies and explain why these can make a difference to your cognitive abilities, and hence your academic performance.

We will discuss:
- Meal frequency
- Macronutrient distribution
- Study snacks

I make an effort to publish evidence-based episodes that are easy to listen to, and the references to articles discussed and mentioned in the podcast are the following:

Food for thought: How nutrition impacts cognition and emotion https://www.nature.com/articles/s41538-017-0008-y

Associations between Dietary Intake and Academic Achievement in College Students: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5746694

Flavonoid-Rich Mixed Berries Maintain and Improve Cognitive Function Over a 6 h Period in Young Healthy Adults https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893475

The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/30999017/

Effects of a mixed berry beverage on cognitive functions and cardiometabolic risk markers; A randomized cross-over study in healthy older adults https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5687726/

The effects of flavanone-rich citrus juice on cognitive function and cerebral blood flow: an acute, randomised, placebo-controlled cross-over trial in healthy, young adults https://pubmed.ncbi.nlm.nih.gov/28091350/

Chronic consumption of flavanone-rich orange juice is associated with cognitive benefits: an 8-wk, randomized, double-blind, placebo-controlled trial in healthy older adults https://pubmed.ncbi.nlm.nih.gov/25733635/

Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study https://pubmed.ncbi.nlm.nih.gov/22892813/

Consumption of cocoa flavanols results in acute improvements in mood and cognitive performance during sustained mental effort https://pubmed.ncbi.nlm.nih.gov/19942640/

Effects of walnut consumption on cognitive performance in young adults https://pubmed.ncbi.nlm.nih.gov/21923981/

Long-term intake of nuts in relation to congitiva function in older women https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105147/

Long-term intake of vegetables and fruits and subjective cognitive function in US men https://pubmed.ncbi.nlm.nih.gov/30464030/

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@fitness_in_academia

@unidoneright_podcast

larissa@ambfitnesscoaching.com

www.ambfitnesscoaching.com