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The essential macronutrient for aging well
and simple steps to wake up energized
Mario Peshev
March 16, 2025
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Welcome to The Smarter Brain, a curation of thought-provoking ideas and actionable reads to help you build better habits and become more productive.
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The Smarter Brain Team
Estimated Reading Time: 2 mins
3 Ideas for Better Habits
The Essential Macronutrient
Physician and longevity expert, Peter Attia MD, on the critical role of protein in aging well.
“In case my point here isn’t clear enough, let me restate it: don’t ignore protein. It’s the one macronutrient that is absolutely essential to our goals. There’s no minimum requirement for carbohydrates or fats (in practical terms), but if you shortchange protein, you will most certainly pay a price, particularly as you age.”
Society's Role in Individual Success
Influential thinker, Malcolm Gladwell, on societal impacts.
“We overlook just how large a role we all play—and by 'we' I mean society—in determining who makes it and who doesn't.”
Source: Outliers: The Story of Success
Control Your Focus, Control Your Power
Motivational speaker, Mel Robbins, on mastering control.
“Focusing on what you can’t control makes you stressed. Focusing on what you can control makes you powerful.”
Source: The Let Them Theory
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Productivity Tools and Resources
Can Listening to Music Make You More Productive at Work?
This article explores how personality, task complexity, and music type influence productivity. Whether it’s calming tunes for focus or upbeat beats for repetitive tasks, the key is experimenting to find what works for you.
Meditation Is like Mountaineering: Approach It with Care
Meditation is often marketed as an easy fix for mental well-being, but this article likens it to mountaineering—a challenging yet rewarding practice that requires preparation, guidance, and respect for its risks. Explore how meditation’s diverse goals and techniques can shape your inner journey.
What We're Reading
Filter out the noise and nurture your inbox with health and wellness advice that’s inclusive and rooted in medical expertise. Healthline provides nutrition advice, and tips on living better and longer. Recommended fruits, macros, when and how much coffee you need, all of that.
Brain Food
Today I Learned: Over the past two centuries, every year has added three months to average life expectancy. (Source)
Science: A new study has demonstrated for the first time how and why music can reduce distress and agitation for people with advanced dementia. The study involved interviews with staff and music therapists on inpatient mental health dementia wards, a review of published research, and a national survey of UK healthcare professionals. (Source)
Have a productive rest of your week,
The Smarter Brain Team
Resource Spotlight
Sleep Soundly with Smart Food Choices
Insomnia often stems from what we eat and when we eat it. Meals or snacks that pair tryptophan-rich foods (think dairy or vegetables) with carbohydrates (such as whole-grain crackers or fruit) can boost the production of serotonin, helping the body relax and drift off to sleep.
It’s important to let dinner settle, skip late-night liquids, and focus on low-protein, high-carb foods for better rest and fewer midnight wake-ups.
10x Is Easier than 2x
Dan Sullivan and Dr. Benjamin Hardy show how true business and personal growth comes from focusing on four crucial freedoms—time, money, relationships, and purpose. Rather than doing more, you refine and elevate the quality of what you do, leading to a 10x transformation in your life and work.
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