Agassiz does recommend authors to eat fish, because the phosphorus in it makes brains. But I cannot help you to a decision about the amount you need to eat. Perhaps a couple of whales would be enough.
Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. You cannot eliminate habits that no longer serve you. You can only replace them with new habits that support your goals. Moment by moment, you need to live with awareness and structure the habits that you include or exclude in your days.
Let us guess that whenever we read a sentence & like it, we unconsciously store it away in our model-chamber; & it goes, with the myriad of its fellows, to the building, brick by brick, of the eventual edifice which we call our style.
When I was 17, my father was so stupid, I didn't want to be seen with him in public. When I was 24, I was amazed at how much the old man had learned in just 7 years.
In my age, as in my youth, night brings me many a deep remorse. I realize that from the cradle up I have been like the rest of the race - never quite sane in the night.