We love to snack. Unfortunately, most of those snacks are bad for our bodies and bad for our focus. It doesn't help that companies spend close to $14 billion a year to keep us aware of those shitty snacks. In today's episode, we will talk about our struggles with snacking and some solutions to your snacking habits to increase your focus. 

0:00 Intro to Snacks and Focus
1:04 Intro to Podcast
1:41 How snacks are effecting our focus
7:24 Solution to your snacking problem






  • HARVARD: The Science of Snacking
  • The food and beverage industry spends almost $14 billion per year on advertising in the US, more than 80% of which promotes fast food, sugary drinks, candy, and other unhealthy snacks.
  • Emotional eaters and those under psychological stress have been found to eat more energy-dense snacks, especially those higher in sugar and fat.
  • In children, snacking makes up about 27% of their daily calorie intake and there has been a substantial increase in snacking habits over the past few decades.
  • 1/4 of Americans surveyed said they snacked multiple times a day, and 1/3 snacked at least once daily.  The most popular reasons for snacking were hunger or thirst (DRINK FIRST), to be eaten as a sweet or salty treat, and because snack foods were easily available.


Understand Your Desires 

  • Crunchy—raw vegetable sticks, nuts, seeds, whole grain crackers, apple
  • Creamy—cottage cheese, yogurt, hummus, avocado
  • Sweet—chopped fresh fruit, dark chocolate
  • Savory/Salty—cube or slice of cheese, roasted chickpeas, handful of nuts, nut butter

What to snack on for Focus (Healthline)

  • Blueberries: Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells.
  • Pumpkin seeds: Zinc - nerve signaling, Magnesium - learning and memory, Copper - control nerve signals, Iron - helps with brain fog
  • Dark chocolate - flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers believe that these compounds may enhance memory and also help slow down age-related mental decline

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