101 Meals for a Sharper Mind for Men by Alex Johnson

Most men eat enough calories and still leave the brain short on 5 key supplies: fiber, magnesium, potassium, vitamin D, and the omega 3s that build the brain's wiring. The result shows up long before a diagnosis, as the 3 PM crash, the short fuse, and the name that will not come. This book closes that gap with food, not hype, and with meals a busy man will actually cook.
Built on the MIND pattern, the method is a plate, not a punishment. Half plants, 1 quarter quality protein, 1 quarter whole grains, with olive oil as the default fat. From there you add the protectors you actually eat. No scales, no apps, just a visual you can check before the first bite.
Every swap is written for a real schedule, a budget, and a man who would rather add than obsess.
Inside, you will discover:
• Why 2 servings of oily fish per week moves average intake from 102 mg to more than 250 mg of DHA and EPA, and how canned sardines get you there for $2
• The daily green habit linked to a brain that performs 11 years younger, and 3 ways to add 1 cup without cooking
• How walnuts and olive oil deliver vitamin E and plant omega 3 in a handful and a thumb pour that fits any meal
• Steady fuel from oats, lentils, and berries that flattens the spike that causes the 3 PM dip and the late night binge
• A 30 day stack, water all day, a real breakfast, a planned 3 PM snack, fish twice, greens daily, that beats any supplement for sustained output
• Simple restaurant and travel rules that keep the pattern alive when you are not at home
You do not need to be perfect. You need an 80 % pattern. Cook with olive oil, keep fish in the freezer, and let the occasional steak stay. Over 10 years, that average is the deposit that buys independence, clarity, and the steadiness the people who count on you feel every day you show up sharp.