How To Biohack Brain Health
For a long time, the brain was believed to work only at 9%. Now, we know that this is a myth. It operates at 100% around the clock and is functionally active throughout life, even when we sleep. But if we are talking about intellectual and memory features, then this is individual and depends on the development of the brain’s fields. The more a person works on developing their intelligence abilities, the more brain volume they can include in the work.
Special biohacking brain diets can help you with this, giving them an additional energy boost. In this article, our experts found the most effective exercises for health optimization. They collected meditations to keep your mind focused throughout the day. In addition, at the end of the article, you will find the top 5 applications for biohacking your brain, which will help increase productivity and track it.
Contents
Highlights
- Brain biohacking boosts focus, protecting cognition and reverse premature aging.
- Nutrition and sleep are core pillars of sustainable brain performance.
- Use the plate method for a brain-friendly, balanced daily diet.
- Daily movement, especially walking and yoga, promotes neuroplasticity.
- Meditation reduces cortisol and slows brain aging through deep rest.
What Is Brain Biohacking
Brain biohacking is a set of strategies and techniques to improve brain function. The main goal is to achieve maximum mental clarity and improve concentration and overall well-being. Biohacking brain health works in two profiles: to improve productivity and eliminate factors impairing cognitive abilities.
Neurostimulation is becoming a real trend among biohackers. Transcranial magnetic stimulation (TMS) and transcranial electrical stimulation (TES) can improve memory, concentration, and overall brain performance. However, some exercises can be harmful if used incorrectly, so it is best to practice them after consulting a doctor or neuroscience expert.
How To Biohack Your Brain
Our brain is subject to old age, just like other organs. It is worth giving the brain the same load as the rest of the body to keep it in good shape and protect it from age-related changes. After all, not only the thought process depends on it. It is like the central computer that runs all the processes in the body: breathing, cardiac activity, and coordination of movements. Let’s look closer at how you can biohack your brain.
Nutrition, Supplements, And The Brain
The brain consumes about 20% of the body’s total energy, and it is essential to monitor the quality of the food it comes from.
High-glycemic index foods like sweets or fast food give you a burst of energy. But it quickly passes, which affects concentration and mood. In contrast, low-glycemic index foods. These can be berries, nuts, or whole grains. It is an organic way to boost your brain energy and help you reach all the benefits of nutrients.
Omega-3 fatty acids are irreplaceable in building neuron membranes. If you want a strong memory, you should include More rich in healthy fats, antioxidants, and vitamins in your diet. It also reduces the risk of neurodegenerative diseases. Here are some supplements:
- L-tyrosine is an amino acid for synthesizing dopamine and norepinephrine and can improve cognitive flexibility under stress.
- Magnesium helps reduce anxiety and normalize sleep, as it is involved in the regulation of neurotransmitters.
- B vitamins, especially B6, B9, and B12, support brain health and are involved in methylation, a key process in neuroplasticity.
- Curcumin is the active substance of turmeric, which has a powerful antioxidant and neuroprotective effect.
Brain Biohacking Exercises
Oddly enough, the state of your body and brain depend on each other, so we do not recommend skipping workouts! Any activity can be. Walking, yoga, and cycling are beneficial.
A study led by Kirk Erickson was conducted in Pittsburgh. It proved that 40-minute walks 3 times a week for a year contribute to the growth of the hippocampus and its rejuvenation by two years.
The hippocampus is responsible for memory and connects various brain structures. Hatha yoga develops concentration. In research, scientists from the University of Illinois concluded that 20 minutes of hatha yoga improves memory test results. For the sake of the purity of the experiment, another group did aerobics, which did not change the test results.
Meditation And The Brain
Our world is stressful, and the brain feels it very well. This is where meditation comes in as an excellent brain biohacking exercise. This practice reduces stress levels and improves attention. Put meditation into your schedule, and the gray matter increases. Also, your emotional resistance will improve. Research shows that this activity can change the structure of the brain. Meditations raise the density of grey matter in areas associated with learning and memory.
Breathwork for Cognitive Boost
If you feel a wave of anxiety washing over you, breathe. Yes, it may sound unconvincing, but conscious breathing works. Proper breathing regulates the nervous system and improves concentration. Wim Hof’s techniques expand energy levels and improve emotional state. Conscious breathing also helps to enrich the brain with oxygen. Even a few minutes of regular conscious breathing will improve the quality of your wellness.
Sleep And The Brain
People still wonder why sleep is essential for a good quality of life. But it is what it is – without proper rest, we can’t live productively. And, it’s not just about work. With a lack of sleep, you increase the risk of developing Alzheimer’s disease. Here are a few sleeping tips for you:
- We sleep in cycles of 1.5 hours. If you wake up in the middle of the cycle, you may be inhibited. It is better to sleep 6, 7.5, or 9 hours.
- Do not surf the Internet until the last second. Turn off your phone an hour before bed. This will prevent overworking the nervous system and interfere with the production of melatonin.
- Close the windows with thick curtains – this will help you sleep better. Even a weak light source reduces the production of melatonin at night.
Pro Methods for Brain Health
The modern world of biohacking has gone far beyond dietary supplements and meditation. Technology allows for deeper intervention in physiological and biochemical processes. The approaches used may require specialized equipment, expert supervision, and knowledge, but the results can be impressive. Some of the methods, such as red light, PEMF, and nootropics, have been studied for decades and have a basis in clinical neuroscience.
Nootropics
Brain biohacking can also be based on the use of certain supplements, such as nootropics, which improve brain function and lead to increased cognitive function. These substances enhance the mental functions of the brain without having a toxic effect on it. Nootropics stimulate dopamine, serotonin, and cholinergic systems. Also, it increases the level of neurotransmitters and receptor sensitivity. Simply saying your brain gets more creative potential and could focus better and do it with joy.
Adaptogens are plant substances. They are trendy in the biohacking world and help with stress adaptation. Rhodiola rosea, ashwagandha, and ginseng showed reduced cortisol levels and improved mental endurance. Mushrooms, especially lion’s mane, are becoming popular as neuro generators, stimulating neuronal growth via nerve growth factor (NGF). Acetyl-L-carnitine increases energy metabolism in the mitochondria, which could improve mental clarity. Some natural substances, such as bacopa monnieri, gotu kola, and ginkgo biloba, are gentle brain stimulants often used in Ayurvedic or Chinese medicine.
Red Light Therapy
Red light therapy stimulates mitochondria. They are the batteries of our cells. Light goes deeply into the skin tissues and improves energy metabolism. Also, it reduces oxidative stress. This plays a vital role in the brain as neuron activity depends on the supply of adenosine triphosphate. Studies show that red light therapy improves memory, reduces symptoms of depression, and can even help with post-traumatic stress disorders. Special helmets or bandages emit red or infrared light to the forehead or back of the head. Regular use makes a cumulative effect possible – improved sleep, mood, and learning ability.
PEMF Therapy
The brain works by electricity. Neurons transmit signals using small electrical charges. PEMF therapy uses low-frequency electromagnetic pulses to stimulate cell regeneration and increase the brain’s electrical activity. The treatment affects cells’ ion channels and membrane potentials, improving their function and promoting detoxification.
One of the effects of PEMF is the normalization of brain waves – alpha, beta, delta, and theta rhythms. This is especially important for people suffering from insomnia, depression, anxiety, and impaired focus. You could use PEMF therapy with various devices such as helmets, carpets, etc. Therapy can also activate the production of growth factors and improve neurogenesis, especially in the hippocampus – an area associated with memory. A study in rats showed that pulsed electromagnetic fields can potentially help alleviate cognitive impairment by modulating IGF signalling pathways. The animals were deliberately induced to experience cognitive impairment and then exposed to PEMF. These procedures resulted in improved learning and memory. Although no human trials have been conducted, the study suggests that cognitive function may improve in humans as well.
Infrared Saunas
Infrared saunas are a method of thermal exposure in which infrared waves get deep into tissues without heating the air around them. The body warms up, but you don’t feel overheated there as in a classical sauna. At the same time, all the beneficial properties of it remain:
- blood circulation improves,
- lymph flow is stimulated,
- detoxification is accelerated.
Such heating activates the processes of restoration and growth of new cells, including neurons. Some studies show that regular visits to saunas could potentially lower the risk of dementia and Alzheimer’s disease. You can even develop your creativity in a sauna because of the increased alpha rhythm in the brain work.
Cryotherapy and Cold Therapy
Cold can also serve as an additional neurostimulator. Cryotherapy involves a short stay in extremely low temperatures. This is beneficial not only for the immune system but also for cognitive functions.
There are two main types: local cryotherapy and a general cryo-chamber, in which a person is kept for 2-3 minutes at a temperature of about -110 °C. This causes a sharp release of norepinephrine, improved blood circulation, vasoconstriction, and subsequent vasodilation. Such stress activates the brain’s dopamine system, which is associated with improved mood and alertness. The BDFN (brain-derived neurotrophic factor) level, essential for new neuron growth, can also increase after cold treatments.
TOP-5 Brain Biohacking Apps and Devices
In addition to physical exercises and various approaches to brain stimulation, it is worth paying attention to applications and devices that help track brain activity. With the help of some, you can meditate, and some will help with concentration. Our experts have compiled the top 5 options that can be useful daily.
- Muse: Meditation with neurofeedback
Muse is a wearable headband with EEG (electroencephalogram) sensors that tracks brain activity during meditation and provides feedback in real time. It uses sensors to measure brain waves and track the level of relaxation or stress. The app also offers audio feedback (for example, nature sounds), which becomes calmer when relaxed.
- Brain.FM: Music for concentration, sleep, and meditation
This is an app that generates specially designed music that can stimulate specific areas of the brain. It uses neuroacoustic algorithms to synchronize neural activity. Music is created by considering rhythm, frequency, and time patterns. Brain.fm has several modes:
Concentration
Relaxation
Meditation
Sleep
The app promises to quickly enter a flow state and improve productivity and sleep. - Apollo Neuro: Vibration Neurostimulation Device
Apollo is a wearable device (on the wrist or ankle) that sends gentle vibrations to activate the parasympathetic nervous system. The bracelet’s vibrations imitate touch and regulate the nervous system, reducing stress, improving focus, and promoting sleep. - Narbis: Neurofeedback Glasses
These glasses track brain activity and correct behavior by darkening the lenses. Using EEG sensors, they track when the user loses focus, and the lenses automatically darken. Returning to the “attention zone” restores clarity. They can be especially effective for people with ADHD and decreased concentration. The technology is based on neurofeedback protocols used in treating children with ADHD. - Oura Ring: Sleep and Recovery Tracking Ring
A lot has been said about the Oura smart ring, which is becoming more popular every year. The ring analyzes physiological parameters and provides recommendations for recovery. It can be used to regulate circadian cycles, track stress, and improve overall health.
Best Brain Biohacking Courses
If you are interested in understanding your brain but do not know where to start, special courses will help you. There, specialists with experience and a scientific base will tell you about everything, and in addition, you will be able to find people with similar interests, which will only help in development.
Biohacking Your Brain’s Health by EdX / HarvardX
It teaches the Basics of neurobiology, nutrition, sleep, stress, and cognitive prevention. This online biohacking brain course is designed for 6 weeks and will take only a few hours a week. This option is suitable for beginners, but at the same time, it is based on evidence-based medicine. The course covers dementia, inflammation, and neuroprotection.
Neuroscience and Neurohacking from Coursera / University of Colorado
If you’re interested in learning Neuroscience, neurotechnology, nootropics, brain rhythms – this course is for you. It builds on academic knowledge and gives examples from neuroscience. Learning to work with brain waves and neurofeedback. Suitable for intermediate biohackers, and you’ll get a certificate after training.
Biohackers World Conference & Expo
One of the main events in the biohacking world in the USA! This is a special place for networking, which offers not only knowledge, expert lectures, and workshops in the field of biohacking but also communication with other biohackers, biohacking products, devices, and supplements. Here, you can learn the latest trends in the field and delve into brain optimization.
Biohack Your Brain: How To Boost Cognitive Health, Performance & Power
Dave Asprey is a big name in the world of biohacking. In 2018, he released a book that has become a reference book for many movement representatives. Being an IT consultant at IBM, he made a fortune. Still, his success was always accompanied by difficulties, ups and downs. In his book, he describes what influences the preservation of neurons and the creation of new ones; certain habits and environmental factors affect it. The simplest actions are sometimes the key to success. The main thing is to introduce healthy habits into your routine. Here is what Asprey advice for creating strong neural circuits:
- Eat foods with omega-3 fatty acids (salmon, flax and chia seeds, walnuts);
- Use bioflavonoids (found in citrus fruits and vegetables) and polyphenols (found in blueberries and grapes) in your diet;
- Learn stress management strategies;
- Organize enjoyable leisure activities;
- Spend a few minutes in the sun;
- Engage in physical activity (yoga, walking, strength training).
Summary
It’s time to biohack your brain! We explored different options for stimulating your brain. This could be a physical influence, such as a sauna or cryotherapy. Or meditation to increase the volume of grey matter and nootropics. To feel the result and understand all the possibilities of your brain, we offer a small plan of action for the week:
- Monday – start the day with HIIT training;
- Tuesday – infrared sauna;
- Wednesday – end the day with meditation;
- Thursday – try breathing exercises and cryotherapy;
- Friday – half an hour of hatha yoga, which will improve brain function and balance the internal state;
- Saturday will work for PEMF therapy as you can concentrate on it and don’t think about work processes.
If independent brain stimulation is difficult for you, try courses. Usually, these are online lectures where you can get information and additional mentoring for an extra incentive. Try special devices that track the work of the brain and the whole body. This will create a desire to try something new and not abandon the development of your cognitive abilities. It’s never too late to work on your brain to improve wellness. This way, you can rejuvenate your entire body. The sooner you start, the more results you’ll get. Keep your mind in shape!
FAQ
for subscribing!