You may consider this a beginner’s guide although, regular fitness and health nuts like myself may still find value in the following text. This is mainly because we do not fool around with how far we are willing to go.
The intense biohackers, Dave Asprey, Ben Greenfield and once upon a time, Tim Ferris, have experience with various brain hacks such as micro dosing LSD. These days, Tim Ferris would mention that he wishes to limit long term side effects as much as possible with an evaluation of the nootropics he consumes. Meanwhile, his book “The 4-Hour Body” is still a major proponent for the substance, Hyperzine.
Today I want to delve into the biohacks which you can break into today. Considering that you don’t have any medical conditions and that your diet is squeaky clean, the following recommendations will not cause side effects or any physical upset.
Following our dive into nootropics, we are going to hit the ground running with nutrition and exercises effects on the brain.
Vitamin K2 is heavily associated with an increase in cognitive performance. Its role is to regulate the calcium within the brain. This results in an improvement in focus and perception. Furthermore, studies suggest that those who are deficient in K2 are much more lightly to gather early onset dementia. K2 is also a beneficial supplement for avoiding vitamin D toxicity.
Creatine Monohydrate is more commonly known for its ability to improve muscular performance in anaerobic activity such as sprinting and lifting weights. However, creatine plays an important role in providing an energy source to the neurons (brain cells). This is a must have in anyone’s morning supplement stack.
Fish Oil does not need to be consumed in supplement form but if you plan on eating fish, go for sea creatures that are low on the food chain. Mackerel and sardines tend to be a great choice. Fish such as shark, sword fish and tuna can contain high mercury. Mercury limits the antioxidant glutathione. Glutathione is essential for combating viruses so high mercury is very bad news. Consider that 30% of the brains dry mass is made up of fat, you definitely want great quality fat to be present in your diet. Great quality fats are also vital for building quality cell membranes, hormone regulation and stimulating messages between the central nervous system and the rest of the body. Fish oil aids in lowering depression, boosting concentration and improving memory.
Coffee & Green Tea
Caffeine is the most well-known nootropic on the planet. For years, people have been sipping their morning brew to stimulate the central nervous system and give themselves a kick up the ass. However, caffeine stays in the system for up to 10 hours so make sure that you don’t take on coffee outside your mornings. Also note, more than 1 cup is rarely beneficial.
L-Thianine is an amino acid that builds the communication channels between brain cells. Communication between brain cells are the result of neurotransmitters. For example, dopamine is a neurotransmitter that is associated with happiness. Consume 3 cups of green tea every day. This will provide you with a surge of l-thianine. Avoid green tea from China as these products are often riddled with heavy metals such as lead. Lead actually results in cognitive decline which is the opposite from what you want! Japanese blends are better.
Intermittent fasting has become more and more popular for its immune system support. However, as the survival instinct kicks in, the body summons its resources to aid the brain. This includes nutritional resources and oxygen utilization. This can be further enhanced in a cold environment so keep your bed room temperature low. Beginners may wish to start with a 12 hour fast every 24 hours. I’m currently experimenting with a 16 hour fast.
Ketosis is the process of utilizing fats for cognitive energy. Fats must be broken down into ketones to be used by the brain. You can have your cake and eat it too. Consume 120 grams of starchy carbohydrates such as potatoes and pasta, before going into your fast. This is low enough to stimulate a ketogenic response yet you’ll also supply your body with glycogen which is also a very important source of energy for the brain.
Aerobic exercise is associated with a large increase in brain activity. You don’t need to go cray to benefit from this. Take 20 minutes of gentle cardo work once per week. Only go at a speed that allows you to comfortably talk to someone as you run.
Hanging upside down is fun for me but not for everyone. Either way, as you decompress your joints, you can improve the level of oxygen supplied to your brain which aids in better cognitive performance.
Regular readers of my blog will be aware of the importance of developing habits. More importantly, they should know my 2 essential rules.
- Is the habit beneficial? If not, what’s the point.
- Is the habit sustainable? If not, you won’t keep at it. Therefore, there is not point.
Take what you’ve read above, use what you can immediately implement with ease and go from there. Many little steps are more sustainable then a drastic change.