ULTIMATE GUIDE

TO A MORE
FOCUSED MIND
By Dr. D. LeGrand Peterson, ND
 LABS
What Labs To Run
If You Have Focus Issues
IRON DEFICIENCY
Iron deficiency is very common to
having symptoms of brain fog and
trouble with focusing
If you deal with brain fog, fatigue or
spacing out, checking your iron levels
with your PCP can be really helpful.
MALNUTRITION
Many people who have issues
with focus and brain fog will have
digestive issues and can cause
malnutrition, which can cause the
brain to not function properly.
If you have digestive issues it is
important to get proper testing.
FOOD ALLERGY TEST
Food allergies can cause brain fog,
digestive complaints and even trouble
focusing.
If you suspect you have any of these
common allergy symptoms, it does not
hurt to run a full food allergy test. I
recommend IgE testing and not IgG!
LEAD POISONING
One of the most common type of metal
poisoning today is lead poisoning. This is
so because older homes used lead in
their paint.
If you have lived in a house that was
built before 1978 chances are it had
lead-based paint and should get
yourself checked out.
DYSFUNCTIONAL THYROID
When we think of thyroid issues we
think of only people with fatigue.
But thyroid issues can also present
with symptoms of brain fog and
trouble focusing as well.
If you have constipation, low
energy and spacey then check for
thyroid.
NEUROTRANSMITTER TESTS
Testing for Neurotransmitters can help
you really identify why you have
trouble with focus, energy, mood,
ADHD, sleep issues etc. Because most
likely it is a brain chemistry imbalance.
When you can identify which
neurotransmitters are out of balance
this can help solve your focus problem
from a bio-physiological standpoint
 BRAIN
Foods You Should Avoid
For Better Focus
FOOD COLORING'S
Some research has found there to be a
connection between food coloring and
causing brain fog. It can also cause
digestive issues.
So when your in the store, make sure to
check for labels that have these harmful
food dyes.
FOOD ADDITIVES
Researchers found that when
food dyes where combined
with preservative sodium
benzoate, hyperactivity
increased.
Example of these harmful
additives would be: BHA, BHT,
sodium nitrate and TBHQ.
STIMULANTS
Any kind of stimulant such as caffiene,
energy drinks, coffee, soda pop with
caffiene over time can lead to adrenal
burnout which leads to lack of focus and
energy
If you are consuming any of these, cut
back or take out completely from your diet.
NUTRITION
REFINED SUGARS
Both refined sugars and simple carbs
are are inflammatory and can cause
brain fog, headaches and trouble with
focus.
Asses your sugar consumption and start
cutting back to help improve your brain
health.
COMMON FOOD ALLERGIES
Food allergies have been known to
cause brain fog, digestive issues
and focus issues.
Some of the most common
allergies would be milk, eggs, nuts
and wheat. You can do a food
elimination diet for a month to see
if your symptoms improve.
JUICE AND SODA
Both juice and soda have high amounts
of sugar. Which can cause focus, energy
and mood swings, as a result, from
having high and low blood sugar levels.
Also, a great deal of sodas and juices
have many other harmful additives. As
was discussed, these can have a
negative impact on your brain!
 BRAIN NUTRITION

Nutrients And
Exercise For The Brain

COMPLEX CARBS

Complex carbs such as veggies, whole

fruits (not juice), whole grains and
legumes are all great food sources for
your brain.
Complex carbs help keep sugar levels
balanced and also have very vital
nutrients for the brain.
HEALTHY PROTEINS
Proteins are essential for our body's
daily amino acid intake. Especially
tryptophan and tyrosine, which help
influence neurotransmitters like
dopamine and serotonin. Both are very
important for better focus and mood.

You need 30% of your plate filled with a

HEALTHY FATS healthy protein every meal.
The brain is made up of mostly
fat and water and is important
for your brain to get healthy DAILY WATER INTAKE

fats in daily.
The body is made up of about 65-
70% of water and the brain is
Healthy fats can consist of,
mostly water. So you can imagine,
avocados, whole fat yogurt,
water intake is very important. 
organic butter, fish, flaxseed
oil, nut butters etc.
Make sure to drink filtered water
and not tap because of the 
chemicals that are in some tap
FISH OILS
waters.

Studies have shown fish oils can help

with minor brain fog and focus
problems. EXERCISE

One of the best things you can do to

Fish oils are a great source of Omega-
help balance your mood and improve
3's. They help reduce inflammation in
brain health is exercise!
the body and can help improve mental
skills.
Exercise can increase endorphins and
other hormones that help us feel happy
and more in balance with our mental
health which in return helps us to be
more focused!
 ADHD
Vitamins Essential For
Better Focus
VITAMIN B
B vitamins, especially vitamin B6 and
B12, are important for the brain
B vitamins can increase alertness,
energy and dopamine, which is a
neurotransmitter important to help with
your motivation and focus.
IRON
A study showed that 84% of
people with ADHD compared
to 18% of people without
ADHD had low Ferritin levels.
(AKA low iron levels).
If you have low iron levels
make sure to add iron liquid
and iron foods on a daily basis.
MAGNESIUM
Magnesium is an important electrolyte
that is essential for the brain to function
along with the rest of the body.
Magnesium can help with brain fog,
focus, inattention, constipation and
muscle spasms.
NUTRITION
VITAMIN C
Most people think vitamin C is only for
boosting your immune system, but it is
also a key vitamin for making
neurotransmitters.
Neurotransmitters, like dopamine and
serotonin, are important to have a
healthy balanced mood and alert brain.
ZINC
Zinc is an important mineral for
regulating neurotransmitters and
help improve low levels of
dopamine which an unfocused
brains have.
They have found low levels of zinc
can lead to inattention.
VITAMIN D
Many people can have low levels of
vitamin D, which has been linked to low
cognitive function and mood imbalance.
Vitamin D can help improve cognitive
function, balance mood and improve
energy and focus.
 SUPPLEMENTS

Supplements That Can

Help With Focus
**All Supplements should be checked with your doctor first before implementing
them into your treatment plan**

PHOSPHATIDYLSERINE

Phosphatidylserine is an important
supplement that can help increase
levels of dopamine. PHOSPHATIDYLCHOLINE

Increased levels of dopamine will help Phosphatidylcholine is also another

improve alertness, attention, focus and important supplement for the brain's
mood function.

Phosphatidylcholine helps improve

memory, focus, and muscle control

GINKGO BILOBA

Ginkgo biloba is a great herb

that helps increase blood flow
to the brain.
ROSEMARY

Increased blood flow to the Rosemary, just like Ginkgo,

brain can help with memory, increases blood flow to the brain
attention and being focused
on tasks. This herb is great to use as an
essential oil in a diffuser while
studying. It can help you retain
what you are learning.
GOTU KOLA

Gotu kola is a great herb to help with

mental health.

It can help improve cognitive function,

5-HTP

reduce stress and improve sleep. Sleep 5-HTP is an important chemical

problems are very common among precursor to many neurotransmitters in
people who also suffer with focus issues. the brain.

5-HTP can help improve serotonin and

dopamine levels, which will help improve
sleep, anxiety, depression and attention.