Diet – Fuel Your Brain, Fuel Your Movement (NRE Principle 3/5)

Diet – Fuel Your Brain, Fuel Your Movement (NRE Principle 3/5)

When it comes to movement longevity and Neural Re-Education (NRE), we can't ignore one key pillar: Diet. What you eat plays a vital role in opening up your brain to learning new movement patterns, promoting neural health, and reducing chronic pain.

Now, I know when my book Why Movement is Medicine was released, the term "clean eating" raised a few eyebrows. What does it really mean? Simply put, clean eating refers to consuming food in its most natural form, avoiding unnecessary additives and preservatives. Think of it as eating food that looks and tastes as close to what nature intended as possible. This isn’t about obsessing over calories or eliminating entire food groups; it's about nourishing your body—and your brain—properly to support optimal movement and health.

Why Diet Matters

Neural Re-Education, the process of rewiring the brain to restore or enhance movement patterns, depends heavily on your internal environment. Your brain and nervous system require the right nutrients to function at their best. If your diet is filled with processed foods, excess sugar, or artificial additives, it can impair brain function, leading to fogginess, inflammation, and even a reduction in your ability to learn new movements.

In contrast, a nutrient-dense diet optimises brain function, enhances cognitive performance, and reduces inflammation—key factors in both pain management and NRE. Simply put: you can't expect NRE to work effectively if your brain isn’t getting the right fuel.

The Foundations of a Brain-Healthy Diet

While we could write a month’s worth of posts on specific foods and supplements that support NRE, today I'll focus on the basics—those daily dietary habits that I follow myself and that can have a profound effect on neural health and movement longevity.

1. Calorie Restriction with Adequate Nutrients

I practice intermittent fasting most days, having my first meal around 1pm. This approach to eating has been shown to support cognitive function and reduce inflammation. Fasting allows the body to focus on healing and repair during the fasting window, freeing up resources that can support brain and nervous system health .

2. Gut Health

The gut-brain connection is real, and it plays a crucial role in NRE. I include 3-4 helpings of unpasteurised sauerkraut and other fermented foods daily. These foods contain probiotics, which can support a healthy gut microbiome, in turn positively influencing brain function and reducing inflammation .

3. Protein Intake

For optimal muscle recovery and brain health, I aim for around 160g of protein daily, which works out to about 1.5 to 2 grams per kg of body weight. Protein provides the building blocks necessary for both neural and muscular repair, key to long-term movement longevity .

4. Fibre

I aim for 30-60 grams of fibre a day to support gut health, digestion, and overall inflammation reduction. Fibre also plays an essential role in stabilising blood sugar levels, which supports cognitive function throughout the day .

5. Hydration

I drink around 2 litres of water a day, but the key here is to drink as needed. Staying hydrated supports not only physical performance but cognitive performance as well. Water is essential for nutrient transport, waste elimination, and brain function .

6. Supplements

I regularly monitor my nutrient levels through blood tests and supplement where needed. These include polyphenols, curcumin, Omega-3 fatty acids (EPA and DHA), B vitamins, Vitamin D, Magnesium, and Zinc. These supplements are not only neuroprotective but also support cognitive function, reduce inflammation, and aid recovery from injury .

7. Limit Harmful Foods

I limit alcohol, processed foods, foods with added sugar, and those containing artificial preservatives. These types of foods can spike inflammation and impede both neural function and the body's ability to heal.

The 85% Rule: Flexibility for Longevity

Now, we’re all human, and sometimes life gets in the way. Social events, holidays, and unforeseen circumstances might mean you have to indulge in a less-than-ideal meal now and then. That’s okay. I follow the 85% rule, which means that if you’re eating clean and maintaining a healthy lifestyle 85% of the time, your body can handle the occasional indulgence without long-term harm. The goal is consistency, not perfection.

Small Steps for Lasting Change

The key to any diet change is to approach it incrementally. Whether you're adjusting meal timing, trying intermittent fasting, or simply adding more whole foods to your diet, slow and steady wins the race. This goes back to NRE principle #1: small steps lead to long-lasting habits. Radical dietary overhauls often fail because they are too disruptive. But if you make small, manageable changes, you're more likely to stick with them in the long term .

Conclusion: Food for Thought—and Movement

Diet plays a foundational role in NRE and movement longevity. The right nutrients can enhance cognitive function, reduce chronic inflammation, and support the learning of new movement patterns—all key aspects of NRE. So, the next time you sit down for a meal, remember: what you put into your body can influence everything from your brain's ability to rewire itself to your body’s ability to recover from pain. A brain-healthy diet means a body ready for movement—and, ultimately, for life.

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