E of grain-fed beef, which helps protect its polyunsaturated
fats from oxidation, I recommend using as low a heat as
possible. Consider cooking with garlic- and onion-based
marinades to reduce the formation of neurotoxic compounds
like heterocyclic amines.^5 Always pair with fibrous veggies
such as kale, spinach, or Brussels sprouts, which help to
neutralize oxidative products in the gut, and avoid
consuming with starchy vegetables, grains, and other
concentrated carbs.
Bonus points: Eat organ meats and drink bone broth!
Both are full of important nutrients not contained in muscle
meat, such as collagen. Collagen contains important amino
acids, which too have become lost to the modern diet. One
of them, glycine, has been shown to improve sleep quality
and may increase brain levels of serotonin (important for
healthy mood and executive function).^6