What gives you the edge in today's rapidly changing world? Cognitive flexibility. Boost it by eating these foods for breakfast.
You were forced to learn a lot of things back in school that have little to no application in modern society, like cursive handwriting, computer skills that quickly aged out of relevance, and using paper encyclopedias. Today, our phones do everything, and AI makes everyone an instant expert... if it doesn't replace them.
To survive and win, career success now requires something different: cognitive flexibility.
If you want to succeed (or at least keep your job), you must be able to adapt and evolve, solve problems, make decisions, rapidly learn new skills, stay focused, and navigate dynamic environments. You must be able to think.
Multiple studies show that high-level earners and entrepreneurs exhibit higher cognitive flexibility. Unlike IQ, cognitive flexibility is more trainable. The more you "lift weights" with your brain by doing challenging things, the stronger and more athletic it becomes.
Now, researchers are looking into new ways to enhance cognitive flexibility. What may surprise some people (but shouldn't) is that much of this research focuses on nutrition. Two foods stand out: blueberries and walnuts. Eat them for breakfast, and your brain will be ready to deal with the day and dominate.
A breakfast for brain power
A 2025 randomized, double-blind, crossover trial published in Food & Function found that a walnut-containing breakfast had acute cognitive effects.
When the participants had 50 grams of walnuts (12-14 halves) in the morning, they scored better on executive function tests hours later. Executive function includes cognitive flexibility like task switching, working memory, and inhibitory control, which enable goal-directed behavior, problem-solving, and self-regulation. The placebo group had a macro- and calorie-matched breakfast but didn't score as well.
EEG data suggested walnuts enhance brain function efficiency during challenging cognitive tasks, potentially due to improved cerebral energy availability. So, what's the magic brain-boosting stuff in walnuts? Flavonoids and omega-3 fatty acids that fuel neural signaling. The antioxidant and anti-inflammatory properties also enhanced cerebral blood flow.
Multiple studies also support a blueberry-containing breakfast for cognitive flexibility and enhancement. One, presented by Dr. Jeremy Spencer, showed that 200 grams of blueberries (about 7 ounces or almost 1.5 cups) improved memory and concentration in the afternoon compared to a placebo.
Another study using wild blueberry powder showed improvements in the brain's processing speed, while others showed improved recall and task switching.
Blueberries' cognitive benefits are usually attributed to their anthocyanins, which may enhance cerebral blood flow, reduce oxidative stress, and modulate neuroinflammation. Some studies also suggest a role for the gut-brain axis, where polyphenols increase beneficial gut bacteria, boosting cognitive health.
How to use this info
If we combine a dozen studies on these foods, we could say you need about 7 whole walnuts and 1.5 cups of blueberries for breakfast to have a cognitive edge later that day. That adds roughly 313 calories, 35 grams of carbs, and 19 grams of fat to your breakfast, which hopefully contains protein, too.
If that seems like a lot, go the supplement route or switch around the timing of some of the supplements you're already taking.
Biotest Superfood (Buy at Amazon) contains a hefty dose of wild blueberry extract and other ingredients chock-full of polyphenols, including anthocyanins. Just have a serving with breakfast.
For omega-3s, take DHA/EPA fish oil, which is a better source than the ALA found in walnuts. The cognitive-enhancing effects of DHA/EPA are more profound than plant-based ALA, which converts (poorly and inefficiently) to DHA/EPA in the body. Take 3 softgels of a DHA-enriched fish oil formula like Flameout (Buy at Amazon) for maximal results.
Fortified and enhanced, you'll be more cognitively flexible and better equipped to handle the demands of today's crazy work environment.