Jim Kwik Logo

Kwik Challenge – Protect Your Gray Matter

The Kwik Challenge is for people who want to create positive change in their lives—to take the knowledge and turn it into power. Change doesn’t have to be difficult. All habit change starts with simple tiny steps, and before you know it you’ll be heading toward a new destination—the little things will add up to something much bigger!

Your fifth challenge is simple—eat brain food each day!

Welcome to Kwik Brain Challenge #5!

In this episode, I’ll be explaining how this challenge will help you to protect your gray matter.

By doing this challenge, you will:

  • Boost your blood-brain barrier
  • Increase resilience
  • Learn to plan your day
  • Have better neurotransmitters
  • And more!
"What you eat matters to your gray matter."

Jim Kwik

Subscribe To My Podcast:

TODAY’S CHALLENGE: Eat brain food!

  • It’s simple—each day, incorporate one simple brain food into your day.



  • Make it convenient: in order to create a new habit you have to make it really easy.
  • It’s not about trying harder, sometimes it’s about trying easier.
  • Control your environment: instead of having snacks that are bad for you in your environment, replace them with simple brain foods.
  • Carry snacks with you to work and school.
  • When thinking about your brain food habits remember that consistency compounds: the little things add up over time.
  • Remember: what you eat matters to your gray matter.


  • Avocados and broccoli are great for your brain.
  • Blueberries and blackberries: neuroprotective antioxidants.
  • Walnuts: omega 3s, high in Vitamin E.
  • Certain foods look like the organ they’re supporting—you can use this as a memory device e.g. tomato looks like a heart when you slice it.


Take a photo of your favorite brain food, or take a screenshot of this episode, and post it to social media to share your progress with us!Use the hashtag #kwikchallenge and tag us on social media: @jimkwik | @kwikbrain


  • Keep trying this challenge each day—it will train your ability to create new habits.
  • This is essential to building a different life—first your create your habits and then your habits create you.
  • If you’re able to create one new habit, what else will you be able to do? Possibilities will open up because you’ll be in the habit of creating empowering habits.
  • Remember: the treasure you seek is found in the task you’re avoiding.
  • Big change come from little changes: consistency compounds—it might feel like a gradual shift, but you’ll soon find yourself in a different destination (we call it a destiny).
  • Don’t forget to go to kwikchallenge.com and join us!

Similar Episodes