Biohacking

Health Management Techniques

Mindfulness

Transcendental Meditation

Psychological effects:

• Higher stress tolerance and lower stress levels
• Finding it easier to forgive
• Reduced anxiety and depression
• Improved ability to concentrate and better control of emotions
• Improved memory
• Increased empathy
• Improved cognitive function and intelligence

Physiological effects:

• Lower blood pressure and resting heart rate as well as reduced physiological stress
• Lower levels of cortisol in the blood
• Reduced chronic pain and the sensation of pain
• Improved immunity
• Reduced oxidative stress in the body
• Increased alpha and theta waves in the brain
• Increased brain plasticity
• Slowing down the aging process of the brain and improving cerebral blood flow

Meditation Comparisons

Tibetan Buddhist meditation: 

• Focus of attention: Compassion and loving kindness
• Brain areas: Increased activity in the left frontal lobe and thalamus. Decreased activity in the parietal lobe (orientation and eyesight)
• EEG: 40Hz frequency range (indicates concentration)

Vipassana, mindfulness, zazen:

• Focus of attention: Observation
• Brain areas: Increased connectivity in the right frontal lobe (attention) and sensations such as the insular cortex (taste), right parietal lobe (touch), and right temporal lobe (sound)
• EEG: Left frontal lobe

Transcendental meditation:

• Focus of attention: Mantra
• Brain areas: Increased activity in the left frontal lobe and the parietal lobe. Decreased activity in the striatum and the thalamus
• EEG: Increased uniformity of the frontal lobe alpha waves

Biohacker’s meditation room:

• Soft lighting
• Incense
• Emotion diary
• Meditation cushion
• Brainwaves
• Nootropics
• Brainwave reader
• Spike mat
• Meditation app
• Sound stimulation
• Relaxing music

Breath Work

Extended exhalation activates the PNS, which is linked to increased relaxation and recovery as well as lowered heart rate and blood pressure.

Yogic Breathing (Pranayama Basics)

An excellent exercise for bringing awareness to the different parts of the breath. Used to improve stress tolerance and operational control, parasympathetic nervous system (PNS) function, and respiratory capacity, as well as to reduce blood pressure and oxygen consumption. Useful for circulating oxygen throughout the body. 

Phase 1:

• Sit in a chair or cross-legged, upright, and relax the shoulders
• Place one hand over the navel and slowly breathe into the belly. You should feel it expand with each breath in, deflate on the way out. Practice a few times.
• Move hand up a few inches to cover the bottom of the rib cage. Focus the breath into this location, expand ribs with each inhale and retract with exhale. Practice 3-5 times.
• Move hand below collarbone. Bring the inhalation up into the collarbone region.

Phase 2:

• Connect all these motions into one breath, inhale into stomach, lower rib cage, and chest.
• Exhale in the opposite direction.
• Continue for a dozen rounds.

Extra Phase:

• Yoga breathing with abdominal tension: Hand on naval, try to inhale into the belly without moving the hand. This engages the abdomen.
• Training the diaphragm: Yoga breathing with forced belly exhales.

Pranayama also stimulates the sympathetic nervous system (SNS), so one must be careful if you have high blood pressure, weak heart, epilepsy, or reduced liver function. The exercises help to cleanse the blood, develop the respiratory and circulatory systems, and strengthen the diaphragm. They also cleanse the nose and sinuses and are therefore useful for preventing colds and other illnesses.

Bellows Breath/Breath of Fire (Bhastrika)

The movements of the diaphragm are used to breathe in and out through the nose (10-100 times), then drawing in a full inhalation, and holding the breath for as long as possible. Followed by an exhalation through the mouth, as slow as possible. Increases oxygen saturation in the blood and improves the function of the respiratory system (particularly the diaphragm). Used to invigorate the body and the SNS. Avoid this one if you are in a stressed-out state.

10s version for stress relief:

• Bring your hands in front of your chest and push palms together.
• Breathe vigorously in and out through the mouth for 10s utilizing your diaphragm.
• Visualize stress leaving your body.
• Take a deep breath in and exhale completely after a 10s breath of fire.
• Eventually you should be able to achieve 60 breaths per minute. To make it more forceful, you can use your arms and hands. Stretching the arms above the head, move them down quickly while bending elbows on the exhalation, and clenching fists. During the inhale, bring them up again. A powerful hyperventilation exercise that brings CO2 levels down (prickly and dizzy feeling).

The Relaxing Breath (Visama Vrtti)/4-7-8 Breathing (Dr. Andrew Weil)

Calms the nervous system to facilitate sleep, alleviate stress, and remove CO2.

Follow these steps:

• Take a breath in.
• Exhale through your mouth with a whoosh sound.
• Close the mouth and inhale quietly through your nose to a mental count of 4.
• Hold for 7.
• Exhale completely through the mouth, with whoosh, to the count of 8.
• Repeat for at least 4 breaths.

Alternate Nostril Breathing (Nadi Shodhana)

Improves the lung function and lowers the heart rate, blood pressure, and sympathetic stress. As well as improving heart rate variability (HRV) and balancing the function of the autonomic nervous system (ANS) by boosting the activity of the vagus nerve. Use before meetings, events, or sleep. Alternate nostril breathing is the “purification of channels” and cleans energy channels (nadis). Left nostril breathing for calming (parasympathetic nervous system) and right for excitement (sympathetic nervous system). 

• (Optional) Hand positioning: Place thumb of your right hand over your right nostril and the ring finger of that same hand on the left nostril. The forefinger and middle finger should rest between the eyebrows.
• Close the right nostril with the thumb and inhale through the left nostril very slowly.
• At the top of the breath, pause briefly, holding both nostrils closed, then lift the thumb to exhale through the right nostril.
• At the natural conclusion of the exhale, hold both nostrils closed for a moment, then inhale through the right nostril.
• Continue alternating breaths through the nostrils for 5-10 cycles.

Victorious Breath (Ujjayi)

Victorious Breath refers to conquering restlessness and stress. Helps to energize you if you’re tired and calm you down if you’re feeling overwhelmed. 

• Inhale through the nose calmly and slowly, listening to the hum of your breathing. Fill your lungs completely.
• Exhale through the nose very calmly, listening to the hum of your breathing. If you wish, you can contract the epiglottis muscle slightly to increase the hum of the breathing even calmer, deeper and longer.
• The longer and calmer your breaths are the better. However, do not try too hard, you should not get winded.
• If you get winded, stop the exercise. Next time lighten the exercise.
• Start with 10 cycles. You may increase the number of cycles as you become more advanced.

Alternatively:

• Sit comfortably. With your lips closed, breathe in deeply through your nose.
• Then, exhale with an open mouth, constricting your breath slightly, and make a “hah” sound. This should similar to hissing.
• Repeat 5-10 times.

Mental Health/Emotion Regulation

Neurotransmitter Balance

The balance between the main neurotransmitters (serotonin, dopamine, GABA, and acetylcholine) can be subjectively assessed using the indicative personality test developed by Eric R. Braverman. The levels of neurotransmitters (noradrenaline, dopamine, serotonin) can be measured by testing for the metabolic byproducts in blood or urine.

Amino acids as neurotransmitters

Alanine:

• Function: Inhibitory, calming
• Highest concentration: Seaweed, gelatin, egg, turkey, beef

Aspartic acid:

• Function: Stimulatory
• Highest concentration: Soy protein isolate, halibut, egg white, asparagus

GABA:

• Function: Inhibitory, calming
• Highest concentration: Fermented foods, tea, tomato, mackerel

Glutamic acid:

• Function: Stimulatory
• Highest concentration: Soy protein isolate, soy sauce, cottage cheese, flaxseed

Glycine:

• Function: Inhibitory, calming
• Highest concentration: Gelatin, pork, beef, offal

Taurine:

• Function: Inhibitory, calming
• Highest concentration: Mackerel, chicken liver, crayfish, fish, lamb

Serotonin

A monoamine neurotransmitter of the brain and intestine (90% for intestinal movements). Biochemically derived from tryptophan. It has several physiological effects on mood, appetite, sleep, memory, and learning. Tryptophan->5-HTP->Serotonin

Serotonin deficiency problems include anxiety, depression, OCD. Intestinal problems include constipation and slow movements.

Serotonin Boosters

• Calcium: 500-1000mg
• Fish oil: 500-2000mg
• 5-HTP: 100-400mg
• Magnesium: 200-600mg
• Melatonin (at night): 0.1-2mg
• Passionflower: 200-1000mg
• Pyridoxine (Vitamin B6): 5-50mg
• SAM-e: 50-200mg
• St John’s wort: 200-600mg
• Tryptophan: 500-2000mg
• Zinc: 15-45mg
• Banana
• Kiwifruit
• Plum
• Papaya
• Date
• Tomato
• Turkey and chicken
• Various types of fish
• Eggs
• Cheese
• Cacao
• Almond
• Sesame seeds

Dopamine

Catecholamine and phenethylamine families. Dopamine is biochemically synthesized from tyrosine and dopa. The brain contains several different dopamine systems, most of which involve rewarding and motivating behavior patterns. Dopamine boosting drugs and stimulants such as cocaine, amphetamine, alcohol, and nicotine are addictive. Other dopamine systems involve motor control and hormone secretion. Phenylalanine->Tyrosine->Dopa->Dopamine->Noradrenaline->Adrenaline

Dysregulation is part of illnesses like Parkinson’s, schizophrenia, ADHD, and restless legs syndrome. Dopamine affects the digestive system, blood vessels, and immune system. Excessively low and high amounts both cause memory-impairing effects. Typical problems caused by dopamine deficiency are mood swings, depression, social withdrawal, poor observation skills, chronic fatigue, and low levels of physical energy.

Dopamine Boosters

• Phenylalanine: 500-2000mg
• Tyrosine: 500-2000mg
• Methionine: 250-1000mg
• Rhodiola rosea: 50-200mg
• Pyridoxine: 5-50mg
• B-complex: 25-100mg
• Phosphatidylserine: 50-200mg
• Maidenhair tree (Ginkgo Biloba): 50-100mg
• Avocado
• Banana
• Turkey and chicken
• Cottage cheese and ricotta cheese
• Eggs
• Pork
• Duck
• Walnut
• Almond
• Mucuna pruriens
• Sesame seeds
• Pumpkin seeds

Acetylcholine

An ester of acetate and choline. It activates the muscles and triggers muscle contractions via nicotinic receptors. It acts as a brain plasticity and memory neurotransmitter via muscarinic receptors in the CNS. Alzheimer’s disease involves severe cholinergic (acetylcholinergic-producing) disorders. Has crucial role in the reception of various external stimuli as well as observation skills. Acetate+Choline->Acetylcholine

It affects the transmission of sensory information from the thalamus to certain parts of the cortex. Acetylcholine regulates brain speed and the frequency of electrical signals, insufficient acetylcholine levels may cause memory problems, slowness of movement, mood swings, learning difficulties, and difficulties in abstract thinking.

Acetylcholine Boosters

• Choline: 100-500mg
• Phosphatidylcholine: 500-2000mg
• Phosphatidylserine: 50-200mg
• Acetyl-L-carnitine: 250-1000mg
• DHA (docosahexaenoic acid): 200-1000mg
• Thiamine (vitamin B1): 25-100mg
• Pantothenic acid (vitamin B5): 25-100mg
• Methylcobalamin (vitamin B12): 100-500mg
• Taurine: 250-1000mg
• Maidenhair tree (Ginkgo Biloba): 50-100mg
• Korean Ginseng: 100-500mg
• Broccoli
• Brussels sprouts
• Cucumber
• Lettuce
• Zucchini
• Eggs
• Cow’s liver and lamb’s liver
• Beef
• Pork
• Yoghurt
• Shrimp
• Salmon and other oily fish
• Pine nuts
• Almond
• Hazelnut
• Macadamia nut

GABA

Gamma-aminobutyric acid is the main inhibitory neurotransmitter of the nervous system. It affects the frequency of calming theta brain waves. It does not pass through the BBB. It is synthesized in the brain from glutamic acid with the help of B6 (pyridoxal-5-phosphate). Conversely, GABA breaks down into glutamate (stimulatory neurotransmitter). Glutamic acid->Glutamate->

Excessive GABA can cause memory loss, restlessness, convulsions, hallucinations, and impaired cognitive functions.

GABAa receptors are affected by diazepam. Alcohol affects GABAb receptors as well as the experience of pain. Individuals suffering from GABA deficiency often experience problems with stress tolerance, anxiety, depression, feelings of guilt as well as OCD.

GABA Boosters

• Inositol: 500-2000mg
• GABA: 100-1000mg
• Glutamic acid: 250-1000mg
• Melatonin (at night): 0.1-2mg
• Thiamine (vitamin B1): 200-600mg
• Niacinamide (vitamin B3): 25-500mg
• Pyridoxine: 5-50mg
• Valerian: 100-500mg
• Passionflower: 200-1000mg
• Banana
• Broccoli
• Oranges and other citrus fruits
• Spinach
• Cow’s liver
• Mackerel
• Halibut
• Almond
• Walnut
• Dark rice and rice bran
• Oat

Recording Emotions

• Emotion diary: A functional way to identify and analyze one’s own emotions. An emotion diary and creative writing improve emotional and physical health, reducing stress and depressive thoughts. It can also be used as a gratitude journal.
• Recognizing facial expressions
• HRV training
• Galvanic skin response sensor: lie detectors are based on these. The sensor detects changes in electrical conductivity caused by changes in the circulation of the skin.

Tools For Brain Optimization

Pulsed Electromagnetic Field Therapy

PMF therapy works by training your brain to produce particular electrical wavelengths (entrainment). You can use a device like a SomniResonance SR1 to enter a delta-wavelength prior to sleep. PMF therapy has been shown to improve neuroplasticity and communication between other brain regions.

The earth produces Schumann resonances, a set of low electromagnetic frequencies. The most well-known is the 7.83Hz frequency, which is responsible for the benefits of grounding and can be used to mitigate the effects of harmful EMFs.

Mitochondrial respiration is higher in cells exposed to PEMF, meaning they produce energy faster. PEMF effects are greater when you are hungry and exhausted (ADP levels low and nutrients not readily available). PEMF therapy also affects the immune system. Macrophages exposed to PEMF demonstrated a 56.2% increase in phagocytosis. Cells continuously exposed to 5Hz exhibited significant effects on the downregulation of TNF-alpha and NFkB and also showed a trend in the downregulation of A20.

When a cell’s voltage is low, oxygen departs from the cell, which lowers ATP production. PEMF increases circulation, thus providing more oxygen. PEMF also increases cell voltage, which raises pH and enables more oxygen to be dissolved within the cell for respiration. By using PEMF to create a more oxygenated environment, you can likely lower your cancer risk by increasing the alkalinity. 

Methods You Can Use

• Z-score training
• LENS (low energy neurofeedback system)
• Low-frequency training
• Loretta training
• pROSHI
• NeurOptimal training
• CES (cranial electrotherapy stimulation)

Neurofeedback

A noninvasive form of CNS biofeedback. It involves placing electrodes on the scalp and works by encouraging certain brain regions to raise or lower the amplitude and ratios of brain waves. Requires a proper trained neurofeedback practitioner. Neurofeedback has been shown to improve concentration, alleviate stress, treat various illnesses such as ADHD, depression, anxiety, chronic pain, and epilepsy.

Photobiomodulation

It can regulate or even reset your body’s circadian rhythm, but it can also shut down inflammation in your brain and produce significant amounts of nitric oxide in neural tissue, boost oxygenation, and enhance memory function and cognition with a form of light called near-infrared light. Ben Greenfield considers the Vielight Neuro Gamma to be one of the best. It uses transcranial intranasal light exposure and includes a small light producing headset that you place over your skull and a small probe that you insert into your nostril. You don’t want to overuse it and overstimulate the mitochondria. Once every 48 hours. Literature says low-to-mid-800nm to mid-600nm range is the most beneficial.

Cranial Electrotherapy Stimulation

Electrically stimulating the trigeminal nerve suppresses migraines. ECT causes your body to release large amounts of dopamine and serotonin, resulting in a deep relaxation. Studies were published in the 1970s showing a small dose of alternating current electrotherapy for the treatment of depression, anxiety, and insomnia. Ben has one called Circadia, which relaxes and calms Ben’s mind when he is anxious or jittery.

Brain Wave Entrainment

Brain wave entrainment involves using external stimuli to synchronize your brain’s electrical activity. It is based on the fact that your brain tends to change its dominant electrical frequency to that of whatever dominant external stimulus it is exposed to. Brain wave entrainment apps use audio signals like binaural beats, and monoaural tones are ideally used with headphones so that both ears receive the signal simultaneously. One of the more popular apps is Holosync, which entrains your brain into a delta brain wave state to reduce stress.

Brain.fm + SleepStream. Dreem, Sleep Shepherd, and Philips SmartSleep. Unfortunately, it appears a lot of these produce dirty electricity.

N-Back Training

An app or software that involves n-back training (standard psychology cognitive test), which increases in difficulty, requiring recall of numbers and letters. A few weeks of training can increase executive function and mental discipline, concentration while ignoring all else, mentally compartmentalizing activities, direct attention with extreme specificity, and apply all creative activity toward one task until it’s completed. N-back induces the opposite of ADD symptoms.

Ben Greenfield’s Suggested Brain Training Program

Monday through Friday:

• PEMF device in alpha brain wave mode in your office or home workstation. To boost the focus-enhancing effects, pipe Brain.fm focus tracks through your speakers or headphones. Duck away for a quick nap or recharge session using an audiovisual entrainment device like the DAVID Delight or a CES device like the Circadia, or simply grab the same PEMF device from your desk and switch it into a more relaxing delta brain wave mode.

Monday, Wednesday, Friday:

• Do a round of photobiomodulation using a device like Vielight.

Every night:

• Use SleepStream, Brain.fm, or both to lull you into a relaxing delta brain waves for a night of sleep. To boost it, use a PEMF device in delta or theta mode.

Yearly:

• Do a stint of neurofeedback training, such as three months of Peak Brain Institute training at home or an immersive week in a program like Biocybernaut or 40 Years of Zen.

Saturday or Sunday:

• Play a round of N-back training. Keep an N-back app handy so you can toy around with it when waiting for an Uber or to board a flight.

Different Forms of Therapy

Hypnotherapy 

Shown to be useful at treating illnesses like IBS (https://www.mindsethealth.com/nerva), depression, migraines, and possibly fibromyalgia. Reveri.com is useful for pain relief, stress, and sleep. 

Cognitive Behavioral Therapy (CBT) 

Problem focused and action oriented. Suited for treatment of anxiety or depression. 

Dialectical Behavior Therapy (DBT) 

Facilitates changing harmful patterns of behavior by identifying the emotions and thoughts that trigger these patterns.

Rational Emotive Behavior Therapy (REBT) 

Aims at clearing the obstacles in thinking that sustain the problem. Suited for distorted or irrational beliefs. 

Measuring Mind Function

Meditation usually shows alpha waves of 10Hz (8-15Hz). A beta rhythm is typical when a person is awake with a high level of brain activity (16-31Hz). Slower theta waves (4-7Hz) and delta rhythms (0.5-3.5Hz) can be seen when the individual is in a meditative state or in various phases of sleep, particularly during deep sleep (delta).

Qualitative EEGs can be used in encephalopathies, delirium, learning disabilities attention disorders, mood disorders, and dementia. Especially ADHD (observing theta/beta ratio). Nowadays it can be combined with neurofeedback training to improve attention, mood, focus, self-regulation, and self-control, as well as sleep, energy production, stress, anxiety, and so on.

Work/Passion/Meaning

Biohacker’s Manifesto:

1. Your work should be genuinely enjoyable and meaningful to you.

2. Aim for self-directed freedom at work, for example regarding work hours.

3. Seek a positive and supportive atmosphere and a pleasant work environment.

4. Don’t live to work, work to enrich your life.

5. Quality over quantity. Impact over efficiency.

6. Allow yourself time to rest and recover.

7. Take regular breaks and use them to get up and move.

8. One half of your working day should be about producing an output while the other half should be spent on input – making connections and trying new things.

9. Research and select the best tools for repetitive tasks.

10. Pay attention to posture, ergonomics and working positions.

Biohacker’s Office:

• Green wall
• Saddle chair
• Phone dock
• Water bottle
• Adjustable hue changing lighting
• Monitors at eye level
• Wrist support
• Adjustable height desk
• Standing mat
• Massage ball
• Ergonomic mouse
• Natural light
• Indoor plants
• Noise canceling headphones
• Vibration plate

Methods for Developing Working Memory

• Meditation
• Regular physical activity
• HIIT
• Barefoot running
• Yoga
• Tonal (harmonious) music – fast classical in a major key activates working memory and boosts processing speed particularly in the elderly (Vivaldi effect).
• tDCS
• Dual N-Back training
• Creatine monohydrate
• Caffeine and theanine
• Panax ginseng and Bacopa monnieri
• Nicotine
• L-tyrosine
• Turmeric and curcumin
• Phosphatidlyserine

Work Ergonomics and Efficiency Methods

Forward head posture may cause disorders of the CNS, cause pressure in the carotid arteries, and thus impair brain circulation.

Implement These Changes to Optimize Cell Phone Ergonomics:

• Use voice control
• Avoid using for a long period of time
• Avoid browsing the internet and reading emails on the phone
• Straighten your neck, twist your thumbs, relax your shoulders, twist thumbs upwards, and breathe deeply
• Pay attention to your posture. Prop your elbows against your body and lift the phone to eye level

When we sit, we block off a large number of blood vessels and nerves in the thighs, buttocks, pelvis, and genital areas. Men tend to unconsciously tilt their pelvis back while sitting, to avoid squashing genital nerves. The result is a lumbar position that may cause deterioration of the lumbar spine. Women who cross their legs will also cut off blood vessels and nerves, increasing hypertension.

To Prevent Work Inactivity

• Keep a sitting diary or wear an activity tracker
• Do more work standing up and actively vary your working positions
• Use an app that reminds you to take breaks
• Incorporate active movement in your breaks
• Use a saddle chair
• Move while on the phone and schedule walking meetings

Males should not wear tight pants. It keeps testicles too close to your warm body and decreases total sperm count and quality.

Stand properly by pointing your toes straight, plant the entire foot firmly on the ground, tighten your buttocks slightly, activate your abdominals, and practice often.

Take breaks and eliminate distractions.

Try These Cognitive Ergonomic Tools

• Setting the day’s main goals in the morning (1-3 goals)
• Not-to-do lists
• Splitting a large project into smaller tasks
• Automating and outsourcing repetitive tasks
• Creating a recurring task list (to establish routines and habits)
• Using an interval timer with preset phases for routines (Pomodoro)
• Taking regular breaks and microbreaks
• Tidying the work station before and after working
• Writing down in the evening the tasks that preoccupy the mind

The Law of Concentration

1 x 1 = 1 vs. 0.5 x 0.5 = 0.25

Multitasking may reduce productivity by up to 40%. Typically, people can only concentrate on one thing for about 10-25 minutes. While in the flow zone, this may be several minutes.

For Greater Concentration

• Plan task completion based on time (scheduling phone calls and emails at a specific time and not throughout the day)
• Plan tasks based on context (at the work station, on the go, on the phone, while commuting, etc.)
• Specify a different function for each device (e.g., work on the computer, entertainment on the tablet, and social on the phone)
• Schedule tasks that require concentration
• Block the use of distracting applications when you intend to concentrate

To Minimize External Factors

• Disable email and instant messaging
• Block the use of social media applications
• Disconnect the internet when tasks do not require it
• Minimize excess noise, e.g., by using noise canceling headphones
• Optimize air temperature, oxygen level, purity, and humidity
• Use optimal, indirect full-spectrum light that is similar to daylight
• Minimize unnecessary human contact that impairs your ability to work

Optimal Air Quality

• CO2 content: < 625ppm
• Humidity: 35-65%
• Temperature: 19C
• Volatile organic compounds content: < 150ppb
• Particle content: < 12.5 microgram/m3

Actions for Improving Indoor Air Quality

• Wipe off dust on a regular basis
• Refrain from smoking indoors
• An induction cooktop is preferable to gas or wood
• Swap detergents for the safest alternatives, such as vinegar
• Favor unscented detergents and personal hygiene products
• If necessary, have the indoor air quality analyzed
• Ventilate your home frequently (20 minutes per day)
• Purchase an air purifier
• Purchase an air freshener that increases air humidity
• Use ozone treatments to remove unpleasant odors
• Purchase an ionizer that spreads ions into the air, trapping negatively charged particles
• Purchase plants that purify indoor air. The following plants are recommended by NASA:
  • Snake plant
  • Barberton daisy
  • Chrysanthemums
  • Peace lily
• Renovate your home to incorporate breathable and natural building materials

Calming the Mind

Music:

• Classical
• Calming ambient sounds
• Nature sounds
• Solfeggio frequencies
• Binaural beats and isochronic tunes

Scents and aromatherapy:

• Lavendar, rosemary, lemon, jasmine, cedarwood, peppermint, chamomile
• Frankincense incense

Spike mat

• Boosts oxytocin and endorphins (improves mood)

Yoga, massage, and stretching

• Boosts circulation

Minimize sensory stimuli

• Isolation tank
• Silence exercises
• Deep breathing

Measuring the Work Environment

Measurable Factors Related to Wellbeing and Optimizing Work Efficiency

• Sitting. standing, walking, and running time (time and distance)
• Posture (hours per day maintaining good posture)
• Heart rate and blood pressure throughout the day (heart rate, systolic and diastolic pressure)
• Blood sugar (mmol/L and mg/dL)
• Indoor air quality (VOC, fine particles, CO2, humidity)
• Lighting (lumens)
• Noise (decibels)
• Temperature (Celsius or Fahrenheit)
• Mood
• Innervation (e.g., reaction time)
• Tests measuring cognitive performance
• Breaks (amount of rest, exercise)
• Time spent using a computer (efficient working, studying, interaction, wasted time)
• Time spent on the phone (minutes per day)
• Stress and recovery – heart rate variability (HRV)
• Sleep quality (deep sleep, REM sleep, total hours slept, wakeups)

Factors Affecting HRV

HRV increases when the body is in recovery or the individual is relaxing. Conversely, it decreases when the body is under strain.

• Breathing
• The reactions and functional state of the autonomic nervous systems
• Stress reaction
• Hormonal reactions
• Relaxation
• Metabolic processes
• Physical activity (exercise and recovery)
• Movements and changes in posture
• Thinking and emotional reactions (general psychological stress)
• Alcohol use and nutrition

Traveling

Packing list

• Waterproof backpack or shoulder bag
• Vacuum or compression bags to minimize space required for clothes
• 1 liter zip-lock bag for liquids
• Transparent 30-100ml containers and bottles for liquid cosmetics, dietary supplements and food
• A cable lock to deter bag theft in public spaces, transportation, hotel, etc.
• An RFID-blocking wallet for cards and passport
• Ballpoint pen
• Chopsticks or spork
• Adapters for various electric plugs and cables (USB and phone chargers) in a protective pouch
• Antibacterial and wrinkle resistant underwear and t-shirts x 2
• Second pair of trousers if the trip is longer than a week
• Sunglasses or blue light blocking glasses
• Lightweight sneakers
• Shorts that double as swimwear
• Smartphone and/or tablet to replace a camera, travel guides, books, map, etc.
• Sleeping mask and earplugs or noise canceling headphones
• Cable ties, elastic bands, etc. to tie cables together
• Black electrical tape to cover LEDs in the hotel room
• Lightweight rain poncho or small umbrella
• Lightweight thermos for coffee, tea, and water
• Lightweight day bag
• Roll clothes to minimize wrinkling, favor dark clothes, wear a long-sleeve shirt, jacket, and hat

Airport Guide

• Always check in online the day before
• Do not check bags to avoid stress and standing in queues
• Place jewelry and belt in your bag in anticipation of security checks
• Acquire an elite-level frequent flyer card – faster checks and better rest in the business lounge
• Only fill your water after the check
• Secure the network connection on all your devices using a VPN
• When the screen says to go to your gate, the actual boarding time is still several minutes away. Instead of standing in-line, sit down and do something useful
• Pack your own snacks to avoid low-quality foods
• Choose a special meal – you will be served first and often the food is fresher
• Go to the toilet before boarding
• Wait to exchange currency at your destination (exchange rate in-town is usually better)
• Purchase a roaming or local SIM card for your phone

Minimize Radiation Exposure

• Antioxidants before flying: glutathione, astaxanthin, selenium, vitamin E, coenzyme Q10, NAC, vitamin C, and alpha lipoic acid
• Omega-3 (particularly DHA) before flying reduces UVB radiation and reduced oxidative damage in the brain
• Chlorella (500mg/kg) and/or spirulina (60mg/kg) before flying may provide protection from gamma radiation
• Regular consumption of potassium iodide protects the thyroid from radioactive iodide
• Charcoal and zeolite to remove radioactive toxins
• Avoid flying between 8am and 5pm. Radiation exposure is lower when the sun is not visible
• Ask for a pat-down instead of a radioactive scan

Jet Lag East to West

Easier to extend the internal clock than shorten it. Stay awake and go to bed immediately upon arrival at the destination late at night.

West to East

Start adjusting your sleeping patterns before departure by going to bed a few hours earlier than normal. Makes it easier to fall asleep on the plane. Advisable to sleep on the plane and get immediate sunlight exposure and exercise to adjust.

Avoid

• Alcohol
• Sleeping pills
• Caffeine and chocolate for 5-8 hours before bedtime
• Poorly timed sunlight (during evening or night time in the destination zone)

Try

• Mineral rich hydration (try soaked chia seeds or cucumber)
• Fasting or IF. Do this for approx. a week before departure to give your body time to adjust to fasting.
• If you are not sleeping on the flight, get up and move to boost lymphatic and blood circulation
• Wear compression socks or trousers to improve circulation and reduce swelling
• Exercise in the sun at the destination if you arrive in the morning or afternoon. Bodyweight and/or walking is recommended
• Grounding immediately upon arrival. Barefoot in the grass, sand, or swimming. This helps the body to recover from stress caused by the flight (may reduce inflammation, boost circulation, and reduce stress).
• 50mg pycnogenol 3 times daily for a total of seven days. Start 2 days before flying.
• Take melatonin at the appropriate time (when it is evening at the destination) – the dose depends on the genotype of the MTNR1B gene which affects melatonin metabolism. If you are of the GG genotype, take just 10% of the normal dose (e.g., 0.3mg vs. 3mg). Do not eat anything for 8 hours after taking melatonin.
• Do not go to sleep immediately upon arrival (unless it is evening or night-time). Try to stay awake until night-time. If you must sleep, take a short 20-40min nap.

Hotel Room Optimization

• Ensure the room is smoke free
• When checking in, ask about the possibility of a late checkout and the cost of an upgrade to a better room
• Ask for the hygiene products that you don’t carry with you
• Place the “do not disturb” sign on the door to avoid housekeeping or uninvited visitors. Never use the “please service my room” as it signals to burglars that you’re not in
• The light switch card reader usually takes any card, so you can keep the electricity on at all times
• Air the room immediately
• Switch air conditioning on. Set the temperature at a suitably cool level to promote a lowered body temperature before bedtime
• Consider carrying a travel-sized ionizer and/or air humidifier
• Switch off all LED lights, particularly blue ones or cover them with tape
• Take the hotel room telephone off the hook so that you are not woken up
• Draw the window curtains to darken the room completely.
• Remove all brochures and flyers from view
• Check the room and the toilet for signs of mold. Change rooms if you find it.
• Check the mattress for bugs
• Bring your own tea/coffee. Use the room kettle

Nootropics and Smart Drugs

A nootropic is any substance that enhances memory, mood, concentration, or any other aspect of cognitive function, but must also be neuroprotective and nontoxic, and derived from natural, non-synthetic sources. Smart drugs don’t necessarily have to be neuroprotective and nontoxic so they can be much riskier.

Nootropics

Ayurvedic Nootropics

Indian Aryurvedic medicine includes a group of nootropic plants called medhya rasayana, the four primary plants of which are mandukaparni, yashtimadhu, guduchi, and shankhpushpi.

• Brahmi (bacopa, water hyssop, thyme-leaved gratiola, herb of grace, and Indian pennywort) is named after Lord Brahmi, the creator god and originator of Ayurveda, and has been used for centuries to treat pain and inflammation to epilepsy and memory dysfunction. Research suggests it promotes antioxidant activity and protects neurons in the prefrontal cortex (PFC), hippocampus, and corpus striatum against cytotoxicity and DNA damage associated with Alzheimer’s disease (AD). 300-450mg per day.
• Ashwagandha (winter cherry), can improve cognitive development, memory, and intelligence and reduce effects of diseases like PD, Huntington’s, and AD. 2g three times a day.
• Aloeweed (shankhpushpi) is used to improve memory and intellect, as well as hypertension, epilepsy, and diabetes. 20-40g per day.
• Celastrus paniculatus is taken in seed form, starting with 10 seeds and working up to 20. Malkangni oil is derived from the seeds. It can be used to enhance memory and intellectual capacity, improve dream recall, and induce lucid dreams.

Traditional Chinese Nootropics

• Ginkgo is derived from the Chinese maidenhair tree. It can stimulate the growth of new neurons. The ginkgo flavonoids are potent antioxidants that have been shown to reduce Alzheimer’s in mice as well as stabilize and improve cognitive performance. 120-240mg taken 1-4 hours before a cognitively demanding task. To reduce age-related cognitive decline, 40-120mg three times daily.
• Danggui-shaoyao-san (DSS) can induce angiogenesis and neurogenesis, which makes it a potential treatment in ischemic stroke therapy. Research suggests the DSS also improves free-radical-mediated neurological diseases such as AD and PD, exhibits anti-inflammatory and antioxidant activities, and reduces cell death in the hippocampus. Promoting better moods, enhanced memory, and a more balanced ANS.

Vanillin

The main component of vanilla (also in ginger, allspice, capsaicin, and cloves), enhances cognition by boosting dopamine; BDNF; and a similar neuronal support factor, glial-derived neurotrophic factor (GLNF). Vanillin also has potent pain-killing and mood-supporting effects, and traditionally used as a treatment for inflammation, anxiety, and depression. Buy organic vanilla bean powder and mix it in your drinks or purchase organic vanilla beans (avoid the tonka variety). Slice the beans in half and soak them in vodka for 4-6 weeks to make a tincture.

Caffeine

It can prevent memory deficits in those with Alzheimer’s. The phytochemical content of coffee gives it potent antioxidant and anti-inflammatory properties that complement caffeine’s neuroprotective effects. 60-100mg. Some people are slow metabolizers of caffeine (COMT gene carriers) because of reduced turnover rates of a catecholamine class of neurotransmitters (dopamine, epinephrine, and norepinephrine).

• Enhances long-term memory
• Prevents dementia
• When consumed together with theanine, it comprehensively enhances cognitive functions (100mg caffeine + 200mg theanine)

Nicotine

Oral consumption improves memory consolidation during learning by increasing the density and efficiency of nicotinic acetylcholine receptors (nAChRs) in the cholinergic system. Nicotine is addictive because it binds to nAChRs, which trigger the release of feel-good neurotransmitters like dopamine and glutamate, which your body reacts to by creating more receptors. High doses can inhibit performance. Microdosed nicotine decreased memory impairments and mood-related disturbances like anxiety and depression in an AD pilot study. Nicotine can act as an antioxidant in the brain. Nicotine affects peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1 alpha), the master regulator of mitochondrial biogenesis. Helping to create more mitochondria in a similar fashion to exercise. Don’t smoke or vape. 1-2mg occasional use.

Cannabidiol

Shown to increase focus, creativity, and mood and reduce general anxiety, social anxiety, chronic pain, stress, ADHD, insomnia, headaches, and inflammation. Needs to be blended with compounds such as curcuminoids or rendered more bioavailable for oral absorption. An effective dose begins at 10mg.

Traditional Nootropics

• Maca root: sexual function, memory, and learning as well as to reduce the effects of osteoporosis. 1500-3000mg.
• Yerba mate: improve cholesterol levels, protect the liver, and stimulate greater CNS activity. 990ml-1.5L of tea per day.
• Green tea: The polyphenols in green tea have prevented neurotoxin-induced cell injury in mice. May delay memory loss. 400-500mg of epigallocatechin gallate (EGCG), the primary component of green tea.
• Black ant extract: amino acids, vitamins, minerals, and antioxidants. In addition to high amounts of ATP, it also acts to modulate the immune system, build stress resilience, and provide high amounts of ecdysterone, a growth hormone in insects that can have an anabolic effect. High in zinc, which is used in muscular contractions, cellular growth and division, vision, the immune system, and libido. 1/2-1tsp for 4–5-hour energy boost.
• Lion’s mane: Rich in beta-glucan polysaccharides, responsible for the neuroprotective and cognition-enhancing properties. Increases nerve growth factor levels, which cause enhanced neuronal growth, regeneration, and synaptic plasticity. Also improves myelination, resulting in enhanced neuronal communication and nerve regeneration, improve memory, decrease neuronal excitability and excitotoxicity, protects neurons form inflammatory damage, and even reduce anxiety and stress. 750mg – 5g per day.

Alpha lipoic acid (ALA)

• Protects the brain and mitochondria from damage

CDP-Choline (Citicoline)

• Prevents memory deterioration and enhances memory and learning
• Improves attentional performance

Phosphatidylserine

• Enhances memory and prevents memory deterioration
• In children, it alleviates ADHD symptoms and enhances short-term memory
• Curbs the production of cortisol under strain and speeds up recovery from physical strain

Carnosine

• Neuroprotective, protects the brain against oxidative stress
• Tests conducted on rats found it to boost the production of GABA in the brain
• May slow down the aging of the brain

Choline

• Enhances cognitive performance

Creatine Monohydrate

• Enhances general brain performance
• May improve short-term memory and intelligence of stressed individuals and/or healthy individuals with the biggest potential of aging

Gotu kola

• Neuroprotective
• May reduce anxiety and reactions to loud noises

Oxaloacetate

• Imitates calorie restrictions in the diet which in turn has an anti-aging effect
• Neuroprotective, i.e. protects the brain against damage

Synthetic Nootropics

Racetams act on the CNS receptors, neurotransmitters, the AMPA receptors responsible for fast synaptic transmission, and muscarinic receptors.

• Piracetam directly enhances learning, memory, and attention, and it can restore cognitive performance in patients who have suffered cranial trauma, inflammation, strokes, and ischemic complications following a bypass surgery. It can also improve symptoms of delirium and reduce depression and anxiety. 1200-4800mg divided into 3 smaller doses throughout the day.
• Aniracetam has been shown to protect cells from the effects of glutamate excitotoxicity. Can protect from inflammation from herbicides, pesticides, and rancid oils. 400mg dose to 2 doses of 500-750mg per day, taken with meals.
• Noopept: Can improve memory and attention and reduce depression and anxiety. Acts similarly to racetams to improve overall brain function. Range from 10-30mg per day.
• Phenylethylamine: Mood and increase attention and concentration. Heightens feelings of arousal, excitement, and euphoria. 300-1000mg per day.
• Uridine monophosphate: Learning, memory, and overall cognitive function. 500-1000mg per day.
• Phosphatidylserine: Reduce stress, cortisol, and physical fatigue; improve ADHD and forgetfulness; and increase mental processing and memory. 100mg three times daily. No more or else insomnia.
• Hordenine HCl: Burn fat and improve metabolism, and increase energy, alertness, and concentration. 30mg two-three times daily.
• Vinpocetine: Protects the brain against toxins, increases blood flow to the brain, lowers inflammation, reduces fatigue, and increases attention, memory, and alertness. 15-60mg per day, split up into separate doses and taken three times.
• Methylene blue: Potent mitochondrial booster and cognitive enhancer. Used to treat AD, Huntington’s, PD, and dementia, to prevent amyloid plaque buildup in the brain, and to restore mitochondrial function. 1-4mg per kg of body weight. More is not better since excess can lead to high levels of free radicals, oxidation, and inflammation. 80micrograms – 1-2 times per week.

Smart Drugs

Methylphenidate (Ritalin)

Treated narcolepsy and ADHD. It works by inhibiting the reuptake of dopamine and norepinephrine, which causes a flood of both in your synapses and amplifies signals sent between neurons. Side effects include insomnia, stomachache, headache, and anorexia. Overdoses can lead to agitation, hallucinations, psychosis, lethargy, seizures, tachycardia, dysrhythmia, hypertension, and hyperthermia. Very dangerous for developing brains. The prefrontal cortex continues to develop into the twenties and requires natural rising and falling levels of dopamine for rational thought and executive control to develop.

Modafinil (Provigil)

Reduces fatigue and sleepiness. Its exact mechanism of action is not fully known, but it works by inhibiting dopamine reuptake, which keeps levels high. Research suggests that this stimulates the hippocampus to release more of the neurotransmitter acetylcholine, leading to improved cognitive performance and memory. Similar risks to Ritalin. It is safer than other stimulants but any drug that alters dopamine levels should not be used often. Take choline supplements or get it from food to realign lowered acetylcholine levels and prevent irritability.

Amphetamines (Adderall)

Targets dopamine, serotonin, and norepinephrine (monoamines). Amphetamines block their uptake by clogging monoamine transporters. Can cause anorexia, weight loss, and insomnia.

Ampakines (Alzheimer’s drugs)

Derived from aniracetam, but chemically altered to make them act like a smart drug. Their function is to bind to glutamate receptors, preventing excitotoxicity when too much glutamate is available. Excitotoxicity seems to play a part in cellular death and neurodegenerative conditions like schizophrenia, delirium, and dementia. Too much ampakines can actually cause glutamate excitotoxicity.

L-Deprenyl (Selegiline)

Treats newly diagnosed Parkinson’s disease (PD). Monoamine oxidase inhibitors like L-deprenyl are considered last-resort antidepressants, and work by inhibiting the action of monoamine neurotransmitters. Some research shows it may have neuron-stimulating and neuroprotective effects in models of cerebral ischemia and stroke. Excess may cause twitching and controllable repetitive spasms in the tongue, lips, face, arms, and legs, blurred vision, chest pain, difficulty breathing, dizziness, irregular heartbeat, and irritability. Better to have natural dopamine-modulating nootropics including Mucuna pruriens, tryptophan, coffee, and nicotine. 

How to Enhance the Effects of Nootropics and Smart Drugs

Choline donors

Essential for brain development, detoxification, metabolism, muscle movement, digestion, and liver and gallbladder function.

• Centrophenoxine: Protects the brain, enhances and improves working memory, and has antiaging and antioxidant effects. 3 doses of 250mg per day.
• Citicoline: Choline + cytidine to reduce memory impairment, cognitive decline, and brain damage, and to improve learning and attention. 1-2g per day.
• Alpha-GPC: Prevents cognitive decline, protects the brain, reduces inflammation, increases attention span, memory, and growth hormone production. 400mg three times per day.

Amino Acids

Precursors to neurotransmitters and repairs tissues, provides energy, improves mental and physical performance, and helps to grow and maintain muscle.

• Acetyl-L-Carnitine: Can cross the BBB and enhance memory, learning, and focus. Also improves brain-energy metabolism, reduces fatigue, and has potent anti-aging and brain protective effects, and can induce the production of more mitochondria. Reduces mental fatigue and improves concentration especially in people with chronic fatigue. 500-1500mg per day. 
• N-Acetyl-Tyrosine: Improves focus, motivation, memory, learning, and mood. A precursor of dopamine and noradrenaline. Building blocks for thyroid hormones. Decreases cortisol levels when under acute stress. 500-2000mg per day (response depends on neurotransmitter health).
• Taurine: Acts as an antioxidant and can improve memory, reduce anxiety, and promote sleep and relaxation. 500-2000mg.
• L-Theanine: An antioxidant with neuroprotective properties. Can improve mood, focus, and memory, reduce anxiety, and promote sleep and relaxation. Able to pass through the BBB and thus has a direct impact on the brain. Increases the frequency of alpha waves in the brain, enhances observation skills and cognitive functions when consumed together with caffeine. 100-200mg daily (400mg in a coffee to reduce jitters). 
• DL-Phenylalanine: Enhances mental alertness, mood, memory, and learning and reduces pain and depression. 1-5g per day. Do not take if you have phenylketonuria.
• Essential Amino Acids (EAAs): Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are essential because your body cannot form their own. Histidine and tryptophan are necessary for neurotransmitter function and neuronal signaling. When amino acid intake is too high, toxicities can arise. Creating excessive nitrogen, ammonia accumulates and can lead to neurotoxicity. 0.36g per pound of bodyweight per day for healthy, not super active people. Athletes require 0.55g per pound. To gain muscle mass, research suggests that you don’t need to eat any more than 0.8g of protein per pound.

Neurovitamins

• Vitamin B1 (thiamine): Best taken in the fat-soluble form benfotiamine, which increases mood, energy, alertness, and reduces pain and advanced glycation end products. 30g per day. Alcohol can inhibit absorption of B1.
• Vitamin B3: When consumed as niacinamide, can reduce inflammation, anxiety, and age-related cognitive impairment. 15mg per day, higher if suffering from trauma, hypoxia, stress, or genetic mutations.
• Vitamin B5: Water-soluble form calcium pantothenate improves concentration, memory, and learning and reduces brain fog. 500-1000mg per day.
• Vitamin B6: The bioactive form pyridoxal-5-phosphate increases mental and physical energy, prevents neuronal damage, and plays a role in memory formation, focus, motivation, and mood and sleep regulation. 1.5mg per day for healthy women and 2mg per day for healthy men.
• Vitamin B12: The form methylcobalamin can improve mood, memory, focus, and energy, and reduce pain, anxiety, and cognitive decline. 1-2mg per day.
• Vitamin C: The form ascorbic acid has antioxidant and neuroprotective effects, reduces fatigue, and improves mood and blood flow. 90-150mg per day.
• Vitamin D3: The highly absorbable form called microencapsulated cholecalciferol has antioxidant and anti-inflammatory effects and delays brain degeneration and cognitive decline.1500-2000IU per day. Get a blood test to test status or a genetic test to check the response to sunlight.

Adaptogens 

Plant extracts that protect your body and brain from the effects of excess stress. Support neurogenesis, hormone production, and adrenal and HPA axis regulation, regulate cellular energy homeostasis, regenerate tissue, and improve learning and memory.

• Mucuna pruriens: Enhances mood, reduces anxiety and stress, protects the brain, stimulates sex drive, and increases focus and motivation. 12.5-17.5mg per kg of bodyweight per day.
• Coleus Forskohlii: Improves learning, memory, and mental stamina and reduces fatigue and inflammation. 7.5g per day for healthy women and 9g for healthy men.
• Rhodiola Rosea (Rhodiola): Improves mood, motivation, memory, and concentration and reduces fatigue and oxidative stress. 50mg can reduce fatigue, while safe neural enhancement occurs at 1500mg per day.
• ActivAMP: Derived from Gynostemma pentaphyllum, is a form of ginseng root with antiaging and anti-inflammatory effects. It also improves memory and resistance to stress. 100-500mg per day.

Neurominerals

Highly absorbable and can cross the BBB to improve cognition.

• Lithium orotate: Preserves cognitive function, improves mood, and detoxifies the brain. 5-150mg per day.
• Magnesium threonate: More bioavailable form of magnesium. It improves learning, memory, sleep quality, and mood and reduces anxiety and the effects of neuropathic pain. 600mg per kg of bodyweight.
• Zinc picolinate: The more bioavailable form of zinc, is a powerful antioxidant, anti-inflammatory, and immune boosting mineral that can improve memory, mood, and neuronal growth. 8-14mg per day for homeostasis. Deficiency can be treated with 2-3 times more.

Anti-inflammatories and Antioxidants 

Addresses oxidative stress and inflammation in the brain. Also supports the transport and utilization of nutrients and regulate nervous system stimulation, hormonal secretion, and cholesterol levels.

• PQQ: Reduces neurodegeneration and cognitive decline, promotes neuronal growth and survival, and improves sleep, energy, mood, and stress response. Potent mitochondrial and antiaging properties. Is an antioxidant 100 x more powerful than vitamin C at protecting your cells from free radicals. It also stimulates NGF, which helps to grow new neurons and enhance regeneration of peripheral nerves that connect the brain and spinal cord to the rest of the body. Mouse research has shown PQQ to increase mitochondrial density, reduce inflammation, boost metabolism, combat oxidative stress, improve fertility, improve learning and memory ability, and protect the heart. PQQ also activates PCG-1 alpha in the same way that exercise and nicotine do, sparking biogenesis. Stabilized disodium salts and active PQQ. Needs to be in liposomal form to be absorbed. 0.3mg per day.
• Quercetin: Found in most fruits and vegetables, can delay cognitive decline, protect neurons from toxins, regulate estrogen and androgen, and reduce inflammation. As a natural antihistamine, it’s been shown to stabilize mast cells. 50-150mg per kg of body weight per day.
• Curcumin: Anti-inflammatory and neuroprotective effects and can improve memory and mood, reduce oxidative stress and chronic pain, and delay aging. 8g per day. Pair it with bromelain or an oil-based capsule to absorb it. Black pepper apparently interferes with cytochrome P450 3A4 liver detox. Preventing your body from clearing toxic compounds.
• DHA: Improve memory, learning, and mood, and reduce oxidative stress, inflammation, and telomere shortening. 500-1000mg daily. 
• Green Tea Extract: Enhances learning ability, memory, and blood flow, delays aging, and may reduce anxiety and chronic fatigue. When paired with quercetin and L-theanine, the effects become synergistic. 50-500mg per day.
• Bioperine: Black pepper extract piperine. Increases the absorption of other nutrients, has anti-inflammatory effects, and increases motivation, focus, productivity, and reasoning skills, while stabilizing mood. 20mg per day.

Brain Boosting Stacks

1. Caffeine and Nicotine: Smokers who don’t drink coffee had twice as much cell damage associated with the cigarettes. Nicotine enhances cognitive performance when combined with coffee and by itself. 1mg nicotine toothpick stick with a coffee. They are both addictive, so limit use.
2. Caffeine and L-Theanine: 4 parts theanine, one part coffee (100mg caffeine and 400mg theanine) to reduce jitters and increase cognitive abilities and lower anxiety.
3. Caffeine, Tulsi, and Astragalus: Tulsi is an anxiolytic, so it can help calm coffee’s overstimulating effects. Astragalus contains a variety of saponins, flavonoids, and polysaccharides, and when paired with coffee and tulsi is great at boosting these effects. Four Sigmatic Adaptogen Coffee has these ingredients + cinnamon.
4. Ginkgo, Bacopa, and Lion’s Mane: Boosts mental focus, memory, learning, and cognitive performance, while reducing anxiety and depression. Allow a 12-week grace period to see results. 500mg lion’s mane daily, 240mg ginkgo daily, and 100mg of bacopa twice per day.
5. Artichoke and Forskolin: Coleus forskohli can boost cAMP, which reduces brain inflammation and strengthens the BBB, and improves neuronal signaling. Found in CILTEP, which also contains vitamin B6, L-phenylalanine, and acetyl-L-carnitine. 2-3 capsules at the beginning of the day and skip dosing to 1-2 days per week.
6. Alpha GPC, AC-11, Bacopa, and Huperzine: Alpha brain from Onnit. Choline (for the production of acetylcholine), AC-11 for DNA-repairing antioxidant properties, bacopa for memory and treating PD and epilepsy, Huperzine for neurotransmitter levels, memory, and to protect neurons. Works best after 2 weeks. Just don’t take huperzine if you are taking cholinesterase inhibiting drugs like donepezil, rivastigmine, or galantamine (AD drugs).
7. TianChi Chinese Adaptogenic Herb Complex: Many Chinese adaptogens and natural nootropics. The ingredients are non-GMO, wild, organically grown, non-irradiated, and pesticide-free. Potent and can be boosted with beet juice. Mostly due to the vasodilation.
8. Qualia: Over 42 different ingredients, including all the adaptogens, neurovitamins, amino acids, choline donors, anti-inflammatories, and antioxidants included in this chapter. Also, noopept and curcumin, piperine, and caffeine.

Micro-dosing Psychedelics

A subperceptual dose of LSD, psilocybin, ketamine, and other chemicals. Achieving greater creativity, energy, mood, focus, and relational skills without getting the psychedelic effects.

Psilocybin

• thethirdwave.co: information on dosing, safety, and techniques.
• reddit.com/r/psychedelics: Personal anecdotes.
• RealChems.com: sources synthetic versions of 1P-LSD, ALD-52, ETH-LAD, AL-LAD, 4-AcO-DMT, etc. that are “not sold for human consumption.”
• It interacts with the serotonin receptors in the brain and may be used to treat headaches, anxiety, depression, addiction, and OCD. A microdose ranges from 0.1-0.5g. Combine with lion’s mane and niacin in a cup of tea. Blue lotus extract can also result in a significant release of DMT. Combine for an MDMA like effect.

LSD

Good for creativity and energizing. It also has an effect on increasing serotonin levels. It may increase blood flow to control centers of the brain, allowing higher amounts of creativity and greater usage of both hemispheres. It has been used to treat addiction, depression, anxiety, OCD, cluster headaches, end-of-life anxiety, and resistance to behavior change. It also decreases reaction time, increases concentration and balance, decreases pain perception, and improves mood. 5-20micrograms. He buys a blotted paper, then cuts a square of 100micrograms with scissors and drops it into a 10ml dropper bottle of vodka. A single drop is a neat 10micrograms of LSD. If it is too high in concentration, a small dose of CBD (10-20mg) seems to take the edge off.

Ibogaine

Used to treat addictions, improve physical energy and cognitive performance, and cause a surge in positive emotions. If you use a tincture, find a source that has the root bark extracted into its purest form and combined with iboga alkaloids. A single drop equates to about 0.5mg microdose of ibogaine. In root bark form, an effective dose is 300-500mg.

Ketamine

When administered as an IV infusion, it works quickly on brain receptors and offers relief from depression in as little as 24 hours. Traditional antidepressants can take up to 8 weeks to become effective, alongside side effects. Ketamine blocks glutamate and opiate receptors, both of which affect depression and pain responses, from being acted on by neurotransmitters. Therapeutic doses are up to 0.5mg per kg of bodyweight. It can allow full body relaxation and decrease pain receptors.

Skin

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