0:03 I raised my IQ by 20 points over the
0:08 past 20 years by using these 37 proven
0:11 techniques and habits and just one of
0:14 them increased my IQ by 12 points in 20
0:17 days your IQ is something that changes
0:20 on a daily basis and some of those 20
0:22 points came from removing things that
0:24 were holding my IQ down and others came
0:27 from training so here's what to do if
0:29 you want to raise your IQ There's real
0:31 science Behind These and most people
0:33 don't know about it I've written a New
0:35 York Times best-selling book about
0:38 enhancing cognitive function because
0:39 this is so unknown and it changed my
0:41 life in so many ways I hope it changes
0:45 yours number one is easy but it's hard
0:47 it's a quck doom scrolling negative
0:49 media will over simulate your amydala
0:53 which means that you can't think as well
0:55 and you can't think critically and you
0:57 can't stay calm and being stressed
1:00 lowers your IQ lots of studies show the
1:02 link between fear and lower cognitive
1:05 functioning constant low grade exposure
1:07 to perceived threats even subliminal
1:10 ones well it erodes your brain's ability
1:12 to think at higher levels less stress
1:16 higher IQ number two make sure you're
1:19 hydrated and what I'm talking about here
1:22 is real hydration drinking water whether
1:24 you're sipping it or chugging it doesn't
1:26 hydrate your body and I wish I had known
1:28 this when I was in my late teens in
1:30 college true hydr means you add
1:33 electrolyte to your water including
1:36 sodium this is because if you just drink
1:38 water your body can't absorb the water
1:39 because inside your cells is full of
1:43 salt water and clear water that has no
1:45 electrolytes it would dilute the cells
1:46 so the cells just like make you pee it
1:48 out you don't want to do that your brain
1:51 runs on being well hydrated so just
1:54 putting a teaspoon of sea salt and water
1:56 and drinking and waiting 20 minutes
1:57 could increase your IQ by a couple
2:00 points if your brain was dehydrated said
2:03 show a 1% drop in hydration can impair
2:04 your brain's ability to transmit
2:07 electrical signals efficiently and of
2:08 course you're going to have foggy
2:10 thinking reduced performance reduced
2:13 performance is reduced Ikea number three
2:15 eat organ Meats that's because liver and
2:18 other organ Meats provide bioavailable
2:21 choline and B vitamins and that's really
2:22 important for you to make
2:25 neurotransmitters I'm not suggesting
2:28 fullon liver King but adding 1 ounce of
2:30 organ Meats a day to your diet is a
2:32 great way to make up for how your modern
2:34 diet just doesn't have essential
2:36 nutrients you mean most people have a
2:39 choline deficiency and acetal choline is
2:41 really important as a neurotransmitter
2:43 and choline insulates the nerves in your
2:45 brain you don't need to overdo it since
2:48 I think organs taste really gross I take
2:50 powdered organ supplements my company
2:52 s-grade Labs makes them we're only three
2:55 tips in but I want to hear what you've
2:57 tried to increase your IQ in the
2:59 comments below just tell me what you've
3:00 tried tell me whether it works because
3:02 maybe I missed something and I want to
3:04 try it number four is to know how to use
3:07 caffeine properly you might say Dave
3:10 caffeine doesn't raise your IQ it does
3:11 if you're tired because when you're
3:15 blown out your IQ drops you could
3:18 probably lose 15 IQ points if you're
3:20 hung over and you tried to take a test
3:23 hung over to measure your IQ so your IQ
3:25 is a daily variable thing and some days
3:27 you're on it and some days you're not
3:29 excess caffeine over about 400 Mig a day
3:31 will overload your adenosine receptors
3:33 and you'll get crashes and long-term
3:35 adrenal fatig drinking caffeine after 2:
3:38 p.m. and for some of us it's even before
3:40 2: p.m. if it ruins your sleep your IQ
3:42 will go down with sleep deprivation over
3:44 time so caffeine in the morning not too
3:47 much study show up to five cups of
3:50 coffee a day extends life and if you're
3:52 tired it'll help your performance on an
3:55 IQ test of course you want clean
3:57 mold-free coffee that's why I make
3:59 danger coffee but you don't have to buy
4:01 my coffee just use caffeine the right
4:04 way number five is to eliminate junk
4:07 light at night junk light comes from
4:10 computers phones TVs and even worse from
4:13 the LED light bulbs in your house it
4:15 powerfully suppresses melatonin and
4:17 disrupts your mitochondrial repair
4:19 Cycles so that you don't have mental
4:21 Clarity what you want to do is during
4:25 the day get some blue light in your eyes
4:26 but get the healthy blue light that
4:28 comes from Sunshine because most of the
4:30 blue light indoors is is not good for
4:32 your brain you get tired if you have eye
4:35 string or you're tired your IQ goes down
4:37 you could use blue blocking glasses but
4:39 all of them block all blue so you don't
4:42 wake up or you could use true dark true
4:44 dark glasses block only toxic blue and
4:47 allow the good blue through and at night
4:49 when you really want to control junk
4:51 light for your IQ the next day you can
4:53 use to the two dark glasses designed for
4:55 Sleep they're not just blue blocking at
4:57 a minimum get dimmer switches get some
4:59 red Night Lights you can do this dim
5:01 light at night equals high IQ the next
5:04 day number six avoid chronic cardio when
5:07 you do long cardio workouts it floods
5:09 your body with stress hormones and you
5:11 get excess chronic stress and that will
5:14 shrink your hippocampus running or doing
5:16 high-intensity interval training or
5:18 almost any kind of exercise increases
5:19 blood flow in your brain and it's good
5:21 for you going for a walk does the same
5:25 thing it's those long stressful jogs and
5:29 runs and excessive cardio that has the
5:30 problem over time that's cuz
5:33 overtraining raises cortisol when
5:35 cortisol is too high it impairs your
5:37 learning and impairs your memory
5:39 interval training will drive
5:41 neuroplasticity and our government
5:43 recommends 150 minutes of exercise a
5:44 week without telling you anything about
5:47 what kind of exercise I'm doing 20
5:49 minutes a week of exercise my brain
5:52 works well I'm lean I'm fit but I use AI
5:55 out number seven you want to raise your
5:58 IQ stop multitasking so much you can
6:00 train your brand to focus deeply on one
6:02 thing at a time and that can raise your
6:04 performance on IQ tests teaching your
6:07 brain to always task switch creates
6:10 neural inefficiency you get tired and
6:12 makes it harder to form long-term
6:14 memories even so mindfulness practice
6:17 and meditation can really improve your
6:19 ability to focus on just one thing and
6:21 it helps you to not be distracted you
6:23 want to perform better when measuring
6:26 your IQ don't be distracted learn how to
6:28 focus number eight on the list of ways
6:30 to increase your your cognitive
6:32 performance is Ditch seed oils and
6:34 that's because seed oils make chronic
6:36 inflammation that can damage your
6:39 neurons industrial seed oils come with
6:41 tons of omega-6 fats which impair
6:42 communication between your brain cells
6:45 over time there is growing evidence that
6:47 seed oils are linked to the modern
6:49 killers of heart disease diabetes
6:52 Alzheimer's and Cancers I have not eaten
6:55 omega-6 oils in 15 years and the
6:57 difference in my brain is profound
6:59 what's interesting is the two parts of
7:02 your body that will quickly absorb Omega
7:06 6 are your brain and your love handles
7:07 that means that your brain is most
7:09 sensitive to french fries don't eat the
7:12 fried foods speaking of fried foods
7:14 number nine is to avoid overeating
7:17 especially processed food because
7:20 overeating and eating junk food stresses
7:22 your mitochondria and accelerates brain
7:25 aging the excess junk calories increase
7:27 oxidative damage which makes your brain
7:30 foggy and less efficient if you learn to
7:32 listen to your body's hunger cues when
7:34 you eat the right things your body tells
7:36 you you're full and then you're not
7:39 hungry for at least 4 hours that's right
7:40 if you eat right you don't think about
7:42 food for 4 hours if you ate something
7:44 that stressed your body you didn't eat
7:47 enough energy you won't perform as well
7:50 on tests of focus or attention so eat
7:53 the right stuff number 10 is to quit
7:55 overly restrictive diet I mentioned not
7:58 overeating in the last one but it's even
8:01 more important that you don't undereat
8:03 because if you're not getting enough
8:05 energy your brain which uses about 20%
8:07 of your energy doesn't have enough
8:08 energy either if you undereat you're
8:10 much less likely to get the essential
8:13 nutrients you need and extreme diets can
8:16 give you brain fog especially lowfat
8:19 diets over long periods of time they
8:21 gave me horrible brain fog when I was a
8:23 vegan you get reduced neurotransmitter
8:26 production reduce thyroid function and
8:28 it's harder to focus and think clearly
8:30 and if you don't believe me if your
8:32 neurotransmitters are off and you don't
8:33 have enough energy because your thyroid
8:35 is off of course you're not going to
8:38 score as well on an IQ test because your
8:39 brain just can't bring it even though
8:41 you want to a lot of people also get an
8:43 unnecessary cognitive burden if you're
8:45 worried about staying within restrictive
8:47 rules just know which foods are
8:49 compatible with your biology and enjoy
8:51 them and know which foods aren't worth
8:53 it and don't enjoy those it's pretty
8:54 straightforward and you don't want low
8:57 grade stress from worrying number 11 is
9:00 to reduce exposure to toxins this is a
9:02 huge way you can increase your IQ things
9:05 like toxic mold and heavy metals like
9:07 Mercury and Lead well they damage your
9:09 brain's energy production and they're
9:11 directly tied in multiple studies to a
9:15 reduction of IQ especially lead they're
9:18 also now linked to alzheimer's disease
9:20 and Parkinson's which are brain energy
9:23 diseases if you want to have a lower IQ
9:24 have lower brain energy you when have a
9:27 higher IQ have higher brain energy
9:28 toxins like mold and heavy metals
9:31 disrupt mitochondrial respiration so you
9:35 get tired and you can't focus and it can
9:37 last for weeks these toxins are way more
9:38 common than you think so if you haven't
9:41 ever had a test for toxins looking for
9:44 things like heavy metals maybe it's time
9:46 the same thing with mold check areas of
9:47 your house if they smell funky or you
9:49 see mold or you know there's water
9:53 damage those can cause brain fog in a
9:55 very very dramatic way and brain fog
9:57 lowers your IQ I like the dust test
10:01 check out episode 136 of my podcast the
10:03 human upgrade to go deep on how to find
10:05 mold in your house number 12 is not a
10:08 popular one stop drinking okay you might
10:10 not do that well limit excessive alcohol
10:13 at least because even moderate drinking
10:16 reduces neurogenesis and increase the
10:18 risk of long-term cognitive decline if
10:20 you already have some long-term
10:21 cognitive decline from all of the
10:24 alcohol that you drank in excess in
10:27 college the way I did well you can fix
10:29 that too and cognitive decline equals
10:31 low racking the safest amount of alcohol
10:34 is no alcohol but if you're going to do
10:37 it do it less frequently and you can do
10:39 lots of other things you can have true
10:42 Cava which has the social lubrication
10:44 effects of alcohol is actually good for
10:45 your brain instead of bad for your brain
10:47 and if you're going to drink protect
10:48 your brain by taking antioxidants at the
10:52 same time number 13 well stop over
10:54 stimulating your brain with music or
10:57 podcast sometimes just silence is what
10:59 your brain needs to process inform and
11:03 to reset itself there is value to
11:05 sitting with nothing going on in your
11:07 ears without thinking without paying
11:09 attention because when you overload your
11:12 sensory inputs you can't do something
11:15 called neural pruning which is removing
11:16 useless connections your brain doesn't
11:18 need and it disrupts memory
11:20 consolidation the old silence is golden
11:23 is another ancient truth that modern
11:25 science is just now figuring out you can
11:27 get a lot more benefit if you combine
11:29 the Silence with time and nature go for
11:32 walk in the woods without headphones and
11:34 see what happens number 14 is to avoid
11:36 chronic sleep deficits poor sleep lowers
11:38 your brain's ability to repair and
11:40 detoxify if you don't get enough deep
11:42 sleep your cerebral spinal fluid flow
11:44 goes down and that means your brain
11:47 can't wash out toxic proteins that build
11:49 up every single day it can take you a
11:51 while to catch up on sleep deficits so
11:53 if you're sacrificing your sleep on a
11:55 regular basis your brain never gets to
11:57 fully recover from the day's activities
11:59 and yes life tends to take prior it over
12:03 sleep especially with kids or a business
12:05 or just a social life but since bad
12:08 sleep is the number one predictor of
12:10 depression and a lot of mental health
12:12 problems and it's a significant factor
12:14 in early death well you've got to learn
12:17 how to get good quality sleep and to not
12:19 be in chronic deficit yes there are
12:21 studies showing that your IQ goes down
12:23 when you have chronic sleep deficiency
12:26 it's not optional number 15 if you want
12:29 your IQ to go up quit overworking
12:31 sustained stress depletes dopamine and
12:34 it weakens your prefrontal cortex which
12:35 is the part of your brain that you need
12:38 to think clearly if you have poor sleep
12:40 and you're overworking your brain can
12:42 perform at the same level as a person
12:45 who's actually drunk Daniel Conan's book
12:47 Thinking Fast and Slow talks about the
12:48 time and brain power it takes to make
12:51 logical rational decisions and those
12:53 decisions are nearly impossible if
12:54 you're overworked it's entirely
12:56 invisible to you but your brain can
12:59 solve a problem with about 20 different
13:01 types of thinking and it will
13:04 automatically and invisibly select the
13:06 easiest kind of thinking based on how
13:08 much energy you have so if you want to
13:10 be smarter you want to make sure your
13:13 brain has enough energy in order to
13:15 think about something but if the brain's
13:16 like it's too much work to think about
13:18 that it's going to make you think in a
13:20 simple way and believe that you thought
13:22 in a complex way this is why managing
13:24 your brain energy is so important number
13:26 16 is to start practicing intermittent
13:29 fasting fasting can actually clear out
13:31 out damage brain cells and that can
13:33 accelerate your learning fasting
13:35 activates something called autophagy
13:38 which is that removal of cellular debris
13:40 and this is very important it increases
13:43 something called bdnf which is brain
13:46 derived neurotropic Factor this is key
13:48 if you want to raise your IQ your brain
13:51 has to be neuroplastic like it was when
13:53 you were a kid you can change your
13:56 levels of neuroplasticity even if you're
13:58 a teenager and you can do this with
14:00 short periods of fasting like 12 or 16
14:03 hours those will improve cognitive
14:06 function and also digestion takes energy
14:07 away from your brain especially if you
14:09 have a heavy meal you think about it it
14:12 takes electricity and energy to digest
14:14 so that energy isn't in your brain this
14:16 is why a lot of meditation practices
14:18 require you to be fasting to get to the
14:20 highest levels so all your energy goes
14:22 into thinking so it can pay off if you
14:24 do your work with the highest cognitive
14:26 load before you have your first meal of
14:28 the day just be sure to not overdo
14:30 fasting especially if you're under a lot
14:32 of stress a few days a week is all you
14:34 need listen to your body and understand
14:36 you might have the highest IQ when your
14:40 stomach is empty number 17 is to use red
14:42 and infrared light therapy on the brain
14:44 and this has been a huge GameChanger for
14:46 me near infrared wavelengths stimulate
14:49 energy production and can help to repair
14:52 your brain cells this is Cutting Edge
14:54 for medical and scientific knowledge but
14:57 the healing power of infrared light it
14:59 surprises researchers for me 20 years
15:01 ago the first paper came out on infrared
15:04 light on rat brains so I bought an
15:06 infrared light and used it on my head
15:08 and it really shifted my ability to pay
15:10 attention it was profound it's one of
15:12 the reasons that I started my company
15:15 True Light and you can get these devices
15:16 to work in your home that are affordable
15:18 or you can go to an upgrade labs near
15:21 you and use the big medically powered
15:23 red and infrared light bed the idea is
15:25 getting multiple exposure several times
15:27 a week even twice a month can have
15:30 benefits it's it's not hard to start
15:32 using infrared and red light on your
15:35 brain and the benefits are profound
15:37 number 18 is cryotherapy or just cold
15:39 showers cold exposure increases your
15:40 levels of
15:42 norepinephrine and that means you get
15:45 enhanced mood attention and stress
15:47 tolerance there's also an immediate
15:49 effect that stays around for 4 hours
15:51 after you get that cold water on your
15:53 face or dip in a cold plung or do
15:55 cryotherapy and then there are long-term
15:58 effects of converting more of your white
16:01 which is bad fat into Brown fat which is
16:03 good fat that makes energy and heat
16:05 Brown fat improves your metabolism and
16:07 your hormone regulation and your blood
16:10 sugar regulation and that means your
16:12 brain is going to work better cold
16:13 exposure also induces cold chock
16:15 proteins which can help to regenerate
16:18 nerve synapses and protect your neurons
16:19 will that raise your IQ directly it
16:21 depends on how healthy your brain is
16:22 your brain probably isn't where it could
16:25 be so this is one of those things raises
16:28 brain performance raises IQ number 19 is
16:31 free it's daily sunlight morning
16:33 sunlight aligns your circadian rhythm
16:35 and it increases your serotonin levels
16:37 morning sunlight will reset your body's
16:39 internal circadian clock so you get
16:41 better sleep at night and you get better
16:43 cognitive performance during the day
16:45 experiencing Sunset and even better yet
16:48 experiencing Darkness after Sunset will
16:50 trigger your brain's natural melatonin
16:53 production as long as you had sunrise or
16:55 you had sun in your eyes earlier in the
16:57 day the sun doesn't even need to be out
16:59 cloudy days will increase serotonin and
17:02 Trigger circadian patterns but bright
17:04 light's better number 20 is to try brain
17:07 wave entrainment by neural beads or
17:09 similar frequencies can synchronize your
17:11 brain waves which makes your brain more
17:13 efficient it also lets you tap into
17:15 different mental states there are dozens
17:16 of different frequencies that do
17:18 different things some brain waves will
17:20 help you with concentration some help
17:22 you remember things better and some even
17:24 help you reduce pain you can do things
17:26 like Delta brain waves when you're going
17:28 to sleep to trigger deeper sleep which
17:30 can improve your IQ Gamin brain waves
17:32 which you normally get after 40 Years of
17:35 meditating every single day well those
17:37 can help with heightened awareness and
17:39 energy try taking an IQ test when you've
17:41 got the right brain waves maybe in train
17:43 before it and suddenly you can
17:45 experience a temporary increase in your
17:47 IQ do it regularly you could experience
17:49 a permanent increase in your IQ and you
17:51 might become more conscious too number
17:53 21 is my favorite way to increase your
17:56 IQ just subscribe to my channel there
17:59 you go number 22
18:02 use adaptogens like ashwagandha
18:05 adaptogens regulate your HPA which
18:07 stands for hypothalamic pituitary
18:09 adrenal axis which protects your brain
18:12 from chronic stress we live in a time
18:15 where most people have low-grade chronic
18:18 stress all the time so if you get a
18:20 extra help from supplements that help
18:23 your body manage stress better well
18:25 manage stress better score better on IQ
18:27 tests your ancestors didn't have to
18:29 worry about the constant noise of cars
18:31 and sirens and bad news on TV phone
18:33 notifications going off and all that
18:35 stuff since your body does experience
18:38 more stress now than it evolved to
18:40 experience adaptogens can be a way to
18:41 profoundly affect your brain function
18:45 number 23 may be my favorite it's to try
18:48 neut Tropics neut Tropics saved my
18:51 career when I was 26 years old I had the
18:54 most profound brain fog I know that my
18:57 IQ was much lower because of brain
18:59 damage from mold toxins chemically
19:01 induced brain damage I bought neut
19:03 Tropics Pharmaceuticals and natural ones
19:05 and I took them and I got my brain back
19:06 and that allowed me to start the whole
19:08 biohacking movement not a day goes by
19:09 when I don't take at least one neut
19:11 Tropic herb or pharmaceutical
19:14 supplements like citicoline Ginko Boba
19:16 Alpha GPC they can all improve
19:18 neurotransmitter function and enhance
19:21 mental Clarity and some can increase IQ
19:23 especially if you're operating at a
19:25 deficit you can find these ingredients
19:28 and More in brain 101 from subgrade labs
19:30 number 24 is something I didn't write
19:33 about in my Big Brain book it's to drink
19:35 hydrogen water molecular hydrogen
19:37 reduces cellular damage and it supports
19:39 healthy brain function it's a really
19:41 powerful antioxidant that protects your
19:43 brain cells from damage but allows good
19:46 stress to continue causing your brain to
19:48 improve some studies show that it might
19:51 prevent age related cognitive decline if
19:52 you're tired stressed or inflamed give
19:54 it a try you might find that you can
19:58 focus number 25 is to practice active
20:00 meditation these are practices like
20:02 taichi or yoga that improve your
20:04 emotional regulation and your neural
20:06 connectivity active meditation engages
20:08 your entire brand but a sitting
20:10 meditation only engages some parts of
20:12 your brand things like balance micro
20:15 movements your breath other aspects of
20:17 physiology are part of a moving
20:19 meditation practice it can be just as
20:21 simple as a walking meditation and you
20:23 might check out the book breath walk by
20:27 Guru Charan sing kalsa and Yogi Bajan
20:28 it's a great place to start if you
20:30 already have an active meditation
20:33 practice your IQ can go up when the
20:34 hemispheres of your brain talk better to
20:37 each other and just moving a hand or a
20:39 foot across your midline causes both
20:40 sides of your brain to light up
20:43 differently number 26 is to stop
20:45 mindless entertainment when you
20:47 passively consume things like binge
20:49 watching or scrolling it lowers
20:51 neuroplasticity and it stunts your
20:53 problem solving skills and studies that
20:55 old story that TV will rot your brain
20:57 it's probably true studies show that
21:00 cognitive function slows down and your
21:02 body won't form new neural Pathways when
21:05 you're watching TV and past of
21:07 entertainment what's interesting though
21:10 is that if you read a book especially
21:13 fiction or even listen to an audio book
21:16 also fiction then your brain forms new
21:18 Pathways differently than if you're just
21:21 reading information so stop the
21:24 scrolling stop the Netflix find a great
21:27 audiobook that has an amazing story and
21:29 listen to it for 20 minutes a day and
21:31 watch what happens over time your brain
21:34 will thank you number 27 is to practice
21:36 dual in back training dual in back
21:37 training is something you can do on your
21:40 phone it's free and it's incredibly
21:43 frustrating but what it does is it
21:46 doubles your brain's working memory this
21:49 is how I increase my IQ by 12 points in
21:51 20 days I did this about 15 years ago
21:53 and I wrote about it in my big book on
21:56 brains called headstrong this kind of
21:58 exercise takes 20 to 30 minutes a day
22:02 and for the first 14 days I felt like
22:04 the dumbest person on the planet and you
22:06 probably will too it's very frustrating
22:07 that's because your brain sends you
22:09 frustration when you make it do things
22:11 that are hard when you make it do things
22:13 that it feels like it can't do but if
22:14 you're willing to power through it for 2
22:17 weeks on day 15 go to do this
22:19 frustrating exercise and all of a sudden
22:21 it's like a magic power you can just do
22:24 it your brain makes the changes and
22:26 lights come on this matters because
22:29 increasing fluid intelligence is part of
22:31 raising your IQ the other kind of
22:33 intelligence is called crystallized
22:35 intelligence so crystallized
22:37 intelligence is do you have facts and
22:41 skills and knowledge over time that's
22:43 part of your IQ score other part is
22:45 fluid intelligence it's like how much
22:46 stuff can you remember at the same time
22:49 do one back training you get 12 I you
22:50 points right there if the other eight
22:52 any of these other things could give you
22:54 eight if you're just tired number 28 is
22:56 to get a standing or a walking desk
22:58 alternating between sitting and standing
23:00 keeps your brain working better your
23:03 body was built to be almost continuously
23:05 in motion or at complete rest not this
23:07 kind of sitting actively thing that we
23:10 do all day now a standing desk gives you
23:12 a place to work while standing but your
23:15 best bet is to be able to sit stand sit
23:17 stand so dust that moves up and down or
23:18 just two different work environments can
23:20 really affect your brain different casts
23:23 are better in different positions deep
23:24 work that involves creative writing and
23:26 thinking that's much better when you're
23:28 sitting on the other hand you you take
23:30 meetings and calls while standing and
23:32 walking because your brain's more active
23:34 you get some blood flow into your brain
23:37 just understand that always setting
23:39 lower your IQ over time number 29 you're
23:41 going to like this one is to play video
23:43 games to raise your IQ because video
23:44 games enhance your brain's
23:46 decision-making speed you want to do
23:48 things like strategy based games that
23:50 can improve your preformal cortex
23:52 efficiency and strengthen your ability
23:55 to solve problems as an example studies
23:56 show that playing Starcraft which is a
23:59 realtime strategy game can improve your
24:01 brain's decision-making capacity you
24:02 have to keep track of a lot of little
24:04 details in a competitive environment so
24:06 there's a good amount of healthy stress
24:08 so your brain naturally improves its
24:10 ability to do that studies also show
24:12 that RTS games or real-time strategy
24:15 games tend to be best for that effect
24:17 Starcraft Warcraft commanding conquer
24:19 Age of Empires strategy games that are
24:22 turn-based still do engage your brain so
24:24 it will think critically but fast-paced
24:26 games like valerant or Call of Duty
24:28 they're only going to train reaction
24:30 time in spatial awareness and based on
24:33 extensive interviews with a guy who
24:37 trains Navy Seals and First Responders
24:40 on stress don't play games where you
24:42 regularly shoot other humans you don't
24:43 want to train your brain to do that
24:45 automatically when you're not thinking
24:48 shoot robots it's just as fun number 30
24:50 is to socialize regularly that's because
24:53 of oxytocin when you have a meaningful
24:55 interaction with someone your body will
24:58 release oxytocin in fact an 8sec hug is
25:00 really really good for that or lunger
25:02 oxytocin drives neurogenesis and
25:04 resilience to stress and it's almost
25:06 like we've forgotten that we're a tribal
25:08 species we evolve to physically be
25:12 around other humans loneliness is deadly
25:15 for babies and it causes a huge negative
25:17 health effects in adults including
25:19 cognitive decline in heart disease lower
25:22 immune function so being lonely over
25:26 time can and does decrease your maximum
25:29 IQ and the the good news is it's
25:32 possible to go out and form meaningful
25:35 connections there is an epidemic of
25:37 loneliness right now in the world and
25:40 there are so many biohackers on this
25:42 channel around the world and we love
25:43 hanging out with each other and figuring
25:46 out what can we do to our brains to our
25:48 bodies to have more fun and have more
25:50 energy and have more power so find your
25:52 tribe join mine I would love to hang out
25:55 with you number 31 is to learn a new
25:58 skill acquiring any new skill will trick
26:01 myelination which is when your body
26:04 makes insulation around your nerves and
26:06 when your nerves are insulated they can
26:08 carry electrical signals much more
26:11 efficiently and much more quickly that
26:14 can increase your IQ more myelination
26:17 equals more brain function bonus if you
26:19 eat some eggs or liver because you need
26:21 choline to insulate your nerves number
26:24 32 I know this one won't be popular is
26:26 go gluten-free gluten especially in the
26:29 US can cause an auto immune reaction in
26:31 a lot of people who don't know that it's
26:33 happening which causes systemic
26:36 inflammation especially in the brain in
26:38 cells called gal cells you don't need to
26:41 have a gluten allergy or the Celiac in
26:43 order to benefit from removing gluten
26:45 try it for one month be religious about
26:48 it and see how you sleep see how your
26:50 skin looks see how you think and you
26:53 might realize that wheat is causing
26:55 brain fog and sometimes it causes brain
26:58 fog 2 or 3 days after you eat it so that
27:00 one cheat day on Friday where you eat
27:02 the pizza eat the gluten-free pizza you
27:04 might find a massive difference in how
27:07 you feel a couple days later number 33
27:10 is to add C8 MCT oil to meals this is a
27:13 purified form of MCT oil that I
27:15 popularized and it rapidly converts into
27:18 ketones you can put it in your danger
27:20 coffee and you can put it in your salad
27:21 you can pour it in anything you're going
27:23 to eat it doesn't have any flavor and
27:26 what it does is it makes ketones happen
27:27 in your blood even if you're eating
27:30 carbohydr es why would you want ketones
27:33 because the neurons in your brain they
27:35 prefer ketones because ketones carry
27:38 more electrons they actually give you
27:40 more energy versus burning carbs but if
27:43 you only are in ketosis all the time
27:45 well the gal cells that control pruning
27:47 in your brain they want some carbs this
27:49 is why cytosis is good and if you want a
27:53 cognitive boost today put a tablespoon
27:55 of CA MCT oil and your danger coffee
27:57 blend it up for about 20 seconds add
27:59 some butter if you like and drink it and
28:01 just watch what your brain does that day
28:05 it is profound how MCT can improve my
28:08 ability to pay attention I've also found
28:09 that people who come to my brain
28:12 training academy in Seattle can do 2 and
28:15 a half times more in 10 Brain Training
28:17 when they have MCT oil versus when they
28:20 don't it increases cognitive resilience
28:22 number 34 is to do anything to increase
28:25 bdnf I've already covered a lot of these
28:28 but knowing that brain deriv neut tropic
28:29 Factor strengthens your brain cells and
28:32 improves learning and memory means that
28:34 you want to do everything you can we
28:35 talked about fasting we've talked about
28:38 certain foods even coffee can help
28:40 exercise can help getting good sleep can
28:43 help and something that will increase
28:47 beeda reliably is most psychedelics I
28:49 don't think you should use them often
28:51 and you should use them in a legal and
28:53 therapeutic context but a dose of
28:56 commonly available and legal
28:59 psychedelics like ketamine can increase
29:01 bdnf levels quite a lot that's why I use
29:04 ketamine as an option at 40 years of Zen
29:06 my brain training academy for executives
29:08 speaking of brain training number 35 is
29:10 to train with neuro feedback neuro
29:12 feedback is the idea that you can
29:14 measure the electricity generated by
29:15 your brain and then you can put it into
29:17 a computer and show your brain what it's
29:19 doing I've done this with more than
29:21 2,000 High performing Executives and
29:24 it's made such a difference it's called
29:27 EEG this is very Advanced biohacking and
29:29 I kept it until the end because of that
29:32 most people aren't going to go that far
29:33 but when you're trying to squeeze every
29:34 bit of Peak Performance you can from
29:38 your brain this is The X Factor think of
29:40 it like meditation on steroids you could
29:43 sit you could meditate or you have a
29:45 computer telling you a thousand times a
29:47 second do more of this do less of that
29:49 do more of this do less of that it can
29:52 completely rewire how the networks in
29:53 your brain talk to each other to make
29:55 them more efficient it turns out people
29:58 with the highest IQ like Albert sign
30:00 they don't have bigger Brands they don't
30:02 necessarily have more powerful Brands
30:04 they have more efficient Brands and what
30:06 you're learning in all these steps is
30:08 how to have more power and more
30:10 efficiency at the same time and yes that
30:13 will increase your IQ you can go to 40
30:15 Years of zen.com to learn more about
30:17 that program it is for executives it's 5
30:19 days it's intense and it's the thing
30:21 that's changed my brain the most number
30:24 36 is to incorporate inversion therapy
30:26 hanging upside down or just doing
30:28 handstands it's strengthens the
30:32 capillaries and enhances brain function
30:33 like I said I kept the weird one for
30:35 last inversion therapy has helped people
30:37 with back pain and neck pain for years
30:39 but it really does help your brain that
30:41 Sudden Rush from the blood going to your
30:43 head is like a flush for your brain it
30:46 also stimulates your brain which causes
30:48 it to create more neural connections and
30:50 enhance your cognition temporarily you
30:52 don't need special equipment you don't
30:54 need to hang you can literally go up to
30:57 a wall put your hands down and spend 1
30:58 minute upside down and see what that
31:00 does over time there are studies showing
31:02 that this will improve blood flow in the
31:05 brain more blood flow more IQ number 37
31:07 is to reduce histamine levels we've all
31:09 heard of histamine because we know it
31:10 causes allergies but did you know
31:13 histamine is a neurotransmitter as well
31:15 and if you eat High histamine foods like
31:18 aged cheese soy sauce fermented fish
31:21 sauce or even leftovers especially
31:24 leftover pork or leftover fish those can
31:26 cause brain inflammation and brain fog
31:28 and disrupt your sleep you've heard
31:30 histamine from those anti-allergy
31:32 medications like benad some people are
31:33 more sensitive to histamine in food than
31:35 others and if you don't make enough of
31:38 the enzyme that breaks down histamine
31:40 when you eat leftovers or you eat those
31:42 High histamine Foods your itq will drop
31:44 because you just can't think no matter
31:47 what you do if you regularly feel hung
31:49 over or foggy or inflamed like you just
31:50 can't think especially after certain
31:52 meals there's a good chance you have
31:54 histamine intolerance something as
31:56 simple as quatin or an enzyme that
31:58 breaks down histamine could make a big
32:00 difference in your IQ if hamine is
32:02 holding your IQ down so here's the deal
32:04 you don't need to treat these strategies
32:06 like a to-do list and you have to do
32:07 every one of them that would actually
32:09 drive you crazy and it would be
32:11 impossible look at this list pick a few
32:13 the ones that stood out the most the
32:14 ones you said aha I need to know what
32:17 that is and do that and watch your brain
32:19 get sharper when you do that now you
32:21 have more energy now you have more focus
32:23 and you'll try a couple more for me the
32:25 gateway drug was literally neut tropics
32:27 and it was neuro feedback and I've done
32:30 everything on this list and all of them
32:32 work so give it a try let me know your
32:35 experience I know that you can train
32:37 your brain you can set up your
32:40 environment through biohacking to make
32:42 yourself smarter welcome to being upgraded
