Jim KwikFounder, Kwik Brain · Brain Coach

The Brain Food Most People Forget

23 Aug 2026 · 1 min

Watch on YouTube

1:17

In this brief instructional video, Jim Kwik explains that the brain is composed largely of fat and water, and emphasizes the importance of consuming brain‑healthy fats, especially omega‑3 fatty acids (DHA and EPA) found in wild salmon. He describes how these fats support brain‑cell structure, enhance neuronal communication, and may reduce inflammation linked to mood and memory decline, citing research that links regular omega‑3 intake to better cognitive performance and larger brain volumes. Kwik also offers plant‑based alternatives such as chia seeds, walnuts, and flaxseeds for those who avoid fish, and provides two simple dietary actions: grill or bake salmon once or twice a week with lemon and herbs, and add chia seeds or walnuts to smoothies. The overall message is that everyday food choices directly affect gray‑matter health, and consistently choosing brain‑friendly fats can protect cognitive function and future performance.

Chapters

Your brain is mostly fat and water. Wild salmon is one of the richest sources of omega-3 fatty acids, especially DHA and EPA. These support the structure of your brain cells, improve communication between neurons, and could reduce inflammation linked to mood changes and memory decline. People who regularly eat omega-3s have been shown to have better cognitive function and even larger brain volumes. And that can't be a bad thing. If fish isn't your thing, don't worry. You can still get brain-friendly fats from things like chia seeds, walnuts, flaxseeds. And here are 2 simple ways to include them. You can grill or bake salmon once or twice a week. I put some lemon, some herbs, or you could toss chia seeds and walnuts into your smoothie. So what you eat matters, especially for your gray matter. Feed your brain like it matters because it does. Every meal is an opportunity to protect your brain, protect your future, and show up as your best self.