LimitlessOS Complete Guide - Diet & Supplements

Important Medical Disclaimer

THIS IS NOT MEDICAL ADVICE. This dietary guide is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information provided is based on research and experience but should not replace professional medical advice.

CONSULT YOUR HEALTHCARE PROVIDER before making significant dietary changes, especially if you have existing medical conditions (diabetes, heart disease, digestive disorders), take prescription medications, have food allergies or intolerances, are pregnant or breastfeeding, have a history of eating disorders, or are under 18 years of age.

INDIVIDUAL RESPONSES VARY: What works for one person may not work for another. Listen to your body and adjust accordingly.

MEDICATION INTERACTIONS: Dietary changes can affect medication absorption and effectiveness. Always inform your healthcare provider about dietary modifications.

The LimitlessOS Diet Philosophy

Your brain and gut are intimately connected through the gut-brain axis. What you eat directly impacts your cognitive performance, emotional regulation, and ability to achieve your goals.

The LimitlessOS diet is designed as premium fuel for your brain-body system:

Core Principles:

Minimize digestive stress - Easy-to-digest, nutrient-dense foods
Stabilize blood sugar - Prevent energy crashes and brain fog
Support gut-brain health - Optimize neurotransmitter production
Enhance mental clarity - Reduce inflammation and support cognitive function
Improve mood and performance - Create biochemical conditions for success

The Science Behind LimitlessOS Nutrition

90% of serotonin (your "happiness neurotransmitter") is produced in your gut. Poor digestion = compromised serotonin = mood dysregulation and low motivation.

Key Research: Yano et al. (2015, Cell) found that gut microbes regulate serotonin biosynthesis - mice without gut bacteria had 60% lower serotonin levels.

Vegetarian Option

While we highly recommend an animal-based diet as we see it as generally superior for gut and brain function, if you're following a vegetarian approach, it's essential to be strategic.

Track your response. Pay close attention to how different vegetables—and combinations of vegetables—affect your digestion and energy.
Watch for signs. Common red flags include bloating, gas, fatigue, brain fog, or sluggishness after meals.
Eliminate triggers. Reduce or remove foods that consistently cause digestive discomfort, tiredness, gas or leave you feeling off.
Simplify your meals. Fewer ingredients often mean fewer gut irritants. Stick to what feels clean and easy to digest.
Focus on function. Your aim is still optimal fuel: steady energy, mental clarity, and digestive ease.

Remember—just because foods are claimed as "healthy" doesn't mean they are healthy for you.

LimitlessOS Core Foods

Meeting your Protein requirements is your #1 Priority

FOUNDATION

🥩 High Quality Animal Proteins

Protein for stable energy and neurotransmitter production. Choose clean sources to avoid inflammatory responses that can impair cognitive function.

Optimal Choices: Wild-caught fish, grass-fed beef & lamb, pasture-raised poultry, organ meats (especially liver)

POWER

🥑 High-Quality Animal Fats

These fats provide the building blocks for brain cell membranes, hormone production, and neurotransmitter synthesis. Your brain needs premium fats to function optimally.

Premium Sources: Grass-fed beef tallow, pasture-raised egg yolks, wild-caught fatty fish, grass-fed butter & ghee, avocado oil

STRATEGIC

🍠 Low-Toxicity Carbohydrates

For those who need carbs - use them wisely. Time carbs around exercise or post-workout for optimal utilization without blood sugar spikes.

Best Choices: Low-sugar berries, winter squash, sweet potatoes (if tolerated), white rice (if tolerated)

GUT HEALTH

🥬 Fermented Foods

Support your "second brain" with beneficial bacteria. These foods help optimize the gut microbiome for better neurotransmitter production.

If Tolerated: Grass-fed kefir, sauerkraut (unpasteurized), kimchi, high-quality full-fat yogurt

Foods to ELIMINATE

NEVER CONSUME:

Industrial seed oils (canola, soybean, corn oil)
Refined sugar and artificial sweeteners
Ultra-processed grains (especially gluten)
Trans fats and hydrogenated oils

MINIMIZE OR ELIMINATE:

Conventional dairy (if digestive issues)
Nightshades (if inflammatory response)
Nuts and seeds (high omega-6)
Alcohol (disrupts sleep & neurotransmitters)

The LimitlessOS Daily Protocol

🌅 MORNING: Set Your Metabolic Foundation

Golden Rule: Start with fat and protein, NOT carbs Unless exercising. If exercising have fruit based carbs 30mins prior to exercise

This optimizes neurotransmitter balance and prevents cortisol spikes that disrupt focus and mood.

Sample LimitlessOS Day

🌅

Upon Waking

Large glass of filtered water with Himalayan salt
Optional: Black coffee with cream or grass-fed butter/MCT oil (as opposed to Milk)

🍳

Breakfast
(8-10am)

3 pastured eggs scrambled in grass-fed butter
Side of wild-caught salmon or Quality red meat
Herbal tea

🥗

Lunch
(12-2pm)

Grass-fed beef with Rice
Large green salad with olive oil dressing
Small portion of fermented vegetables

🐟

Dinner
(5-7pm)

Wild-caught fish, Red meat with vegetables
Herbal tea

🌙

Evening
(if needed)

Herbal tea or bone broth
Fat protein based treat. (look up Keto treats)

💧 Hydration Protocol

Pure, filtered water
Add electrolytes: Himalayan salt, potassium, magnesium
Avoid: Tap water, plastic bottles, sugary drinks

⏰ Meal Timing

Carbs early in the day
Eat largest meal earlier in the day
Last meal just after dusk
Minimize evening snacking
Consider intermittent fasting if natural

Troubleshooting Common Issues

"I'm Always Hungry"

• Increase healthy fats and protein
• Check meal timing - eating too infrequently
• Ensure adequate calories overall
• May need strategic carbohydrates

"I Have No Energy"

• May need strategic carbohydrates
• Check electrolyte balance
• Ensure adequate sleep and stress management
• Consider gradual adaptation period

"Digestive Issues"

• Slow down and chew thoroughly
• Don't eat when stressed
• Consider digestive enzymes temporarily
• Remove potential irritants one at a time

"Can't Give Up [X Food]"

• Start by removing worst offenders first
• Focus on adding good foods before removing others
• Consider 80/20 approach initially
• Find healthy substitutes you enjoy

Important Considerations

Medical Conditions: Diabetes - monitor blood sugar closely; Heart Disease - discuss saturated fat intake with cardiologist; Digestive Disorders - work with healthcare provider familiar with elimination diets.

Medication Interactions: Blood thinners - monitor vitamin K intake; Diabetes medications - blood sugar management may change; Blood pressure medications - sodium considerations.

Special Populations: Athletes may need more strategic carbohydrate timing; Pregnant/Breastfeeding requires modified approach; Children have different nutritional needs.

Track Your Progress

Monitor these markers: Energy levels throughout the day, sleep quality and duration, mood stability, cognitive performance during neurofeedback training, digestive comfort, physical recovery and strength.

Give it time: Most people notice significant improvements within 2-4 weeks of consistent implementation.

Remember: Food is information for your cells. Every bite either supports or sabotages your cognitive performance, emotional stability, and goal achievement capacity. Feed your brain the premium fuel it deserves.

Questions About Nutrition?

Let's learn together - post your questions and curiosities into the WhatsApp Group

Important Medical Disclaimer

THIS IS NOT MEDICAL ADVICE. This guide is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. CONSULT YOUR HEALTHCARE PROVIDER before starting any supplement regimen, especially if you have existing medical conditions, take prescription medications, are pregnant or breastfeeding, have allergies or sensitivities, or are under 18 years of age. DRUG INTERACTIONS: Many supplements can interact with medications. Always inform your healthcare provider about all supplements you are taking.

Nice To Have - Not Essential

This is a guide and we recommend that you purchase what is financially viable for you, what resonates for you from this list. We understand that these supplements can be an expense.

The LimitlessOS Supplement Philosophy

Your brain is the most energy-demanding organ in your body, consuming approximately 20% of your total energy despite being only 2% of your body weight. Just as you fuel your car with premium petrol for optimal performance, your brain requires premium nutrients to function at its peak.

The LimitlessOS supplement protocol is designed to:

Enhance cellular energy production (mitochondrial function)
Support neurotransmitter synthesis (dopamine, acetylcholine, serotonin)
Improve brain blood flow and oxygenation
Protect against oxidative stress and inflammation
Optimize neural plasticity and learning

This is precision nutrition for your brain - each supplement serves a specific purpose in the neural optimization process.

Cornerstone

CORNERSTONE

1. Creatine Monohydrate ⭐⭐⭐⭐⭐

10-15g daily with carbs

Why It's #1: Creatine is the ultimate brain and body fuel. It directly powers ATP (cellular energy) production, enhancing both mental stamina and physical performance. While most people know creatine for muscle building, its cognitive benefits are profound - improved memory, mental clarity, and resistance to mental fatigue.

What to Expect: Increased mental energy, better focus during demanding tasks, improved recovery from mental exhaustion.

The Science: Rae et al. (2003) demonstrated significant improvements in cognitive function under stress conditions.

CORNERSTONE

2. L-Theanine ⭐⭐⭐⭐⭐

250mg with coffee or solo

Why It's Essential: L-Theanine is your "calm focus" switch. It promotes alpha brainwaves - the same state we train in neurofeedback - creating relaxed alertness without sedation. Perfect for eliminating coffee jitters while maintaining mental clarity.

What to Expect: Smooth, sustained focus without anxiety or crash. Improved stress resilience during challenging tasks.

The Science: Haskell et al. (2008) showed enhanced focus and reduced mental fatigue.

Nice To Have

NICE TO HAVE

3. Choline Bitartrate ⭐⭐⭐⭐

300mg daily with food

Why It's Crucial: Choline is the building block for acetylcholine - your brain's "learning neurotransmitter." Essential for memory formation, focus, and neuroplasticity. Most people are deficient.

What to Expect: Sharper memory, improved learning capacity, better mental clarity during complex tasks.

The Science: Zeisel (2006) demonstrated enhanced memory and cognitive processing.

NICE TO HAVE

4. L-Tyrosine ⭐⭐⭐⭐

100mg morning or pre-task

Purpose: Builds dopamine and norepinephrine - your motivation and drive neurotransmitters. Essential for maintaining performance under pressure and stress.

The Science: Jongkees et al. (2015) showed maintained cognition under stress conditions.

NICE TO HAVE

5. Bacopa Monnieri ⭐⭐⭐⭐

75mg standardized extract daily with food

Purpose: Ancient nootropic herb that enhances memory formation and reduces cortisol. Supports hippocampal plasticity and stress resilience.

The Science: Stough et al. (2008) demonstrated improved retention and cognitive processing.

NICE TO HAVE

6. Acetyl-L-Carnitine (ALCAR) ⭐⭐⭐

50mg morning or pre-task

Purpose: Powers mitochondrial function in brain cells, enhancing mental energy and providing neuroprotection.

The Science: Malaguarnera et al. (2008) noted cognitive and mood improvements.

NICE TO HAVE

7. Nicotinamide Riboside Chloride (NR) ⭐⭐⭐

50mg morning with food

Purpose: Precursor to NAD+ for cellular repair and longevity.

NICE TO HAVE

8. Resveratrol ⭐⭐⭐

50mg with fat-containing meal

Purpose: Increases brain blood flow and neuroprotection.

NICE TO HAVE

9. Inositol ⭐⭐

20mg morning or evening

Purpose: Supports serotonin signaling and emotional regulation.

NICE TO HAVE

10. Lecithin (Sunflower) ⭐⭐

50mg with food

Purpose: Provides phosphatidylcholine for cell membranes.

NICE TO HAVE

11. AstraGin® ⭐⭐

25mg with supplements or protein

Purpose: Enhances absorption of other nutrients.

Important Guidelines

Quality Matters

• Choose pharmaceutical-grade supplements from reputable manufacturers
• Look for third-party testing certificates
• Avoid proprietary blends with undisclosed amounts

Timing Optimization

• Creatine with Carbs
• Take fat-soluble vitamins (Resveratrol) with meals containing fat
• Take stimulating supplements (Tyrosine) earlier in the day
• Consider cycling some supplements to prevent tolerance

Monitoring Your Response

• Keep a simple log of mood, energy, and cognitive performance
• Adjust doses based on individual response
• Some benefits (like Bacopa) take 6-8 weeks to fully manifest

Potential Side Effects

• Start with lower doses to assess tolerance
• Common mild side effects may include digestive upset or headaches
• Discontinue use if adverse reactions occur

Special Considerations

Drug Interactions: Always check with your healthcare provider about potential interactions with medications.

Pregnancy/Breastfeeding: Most supplements are not recommended during pregnancy or breastfeeding.

Medical Conditions: Certain conditions may contraindicate specific supplements. Always consult your healthcare provider.

Age Considerations: Supplement needs may vary by age. Older adults may benefit from higher doses of certain nutrients.

The Bottom Line

Supplements are precisely that - they supplement a healthy lifestyle. They work best when combined with:

Quality sleep (7-9 hours)
Regular exercise
Stress management
The LimitlessOS diet protocol
Consistent neurofeedback training

Remember: This is a marathon, not a sprint. Give your brain the consistent, high-quality fuel it needs, and it will reward you with enhanced performance, clarity, and resilience.