Wellness & Optimization¶

Neurofeedback works best when combined with healthy lifestyle practices. This section covers biohacking basics and wellness strategies to enhance your training results.

Wellness Guides¶

🌙 Biohacking Basics ¶

Simple, science-backed habits to optimize brain function and enhance neurofeedback results.

Topics covered: - Circadian rhythm optimization - Sleep hygiene strategies - Stress management techniques - Nutrition timing - Exercise for brain health

Core Principles¶

Neurofeedback + Lifestyle = Best Results¶

Neurofeedback trains your brain's capacity, but lifestyle factors determine how well you can use that capacity.

Think of it like: - Neurofeedback = upgrading your brain's hardware - Lifestyle = optimizing the software and environment

Together: Faster progress, better outcomes, more sustainable results

Three "Rules" for Brain Optimization¶

Dr. Hill's top three modifiable behaviors for long-term brain health:

1. Not WHAT You Eat, but WHEN¶

The Rule: Stop eating at least 3 hours before bed

Why it matters: - Digestion disrupts sleep architecture - Late eating interferes with overnight brain repair - Circadian rhythm depends on eating windows

How to implement: - If bedtime is 11pm, finish eating by 8pm - Water is fine anytime - Focus on eating window, not specific foods (at first)

2. Protect Your WAKE Time, Not Your Bedtime¶

The Rule: Wake up at the same time every day (even weekends)

Why it matters: - Consistent wake time is more important than consistent bedtime - Anchors circadian rhythm - Sleep drive builds predictably from wake time - Regulates cortisol awakening response

How to implement: - Choose a realistic wake time (not aspirational!) - Use alarm every day, including weekends - Get light exposure within 30 min of waking - Bedtime will naturally stabilize around this anchor

3. Fasted Exercise¶

The Rule: Exercise before eating 2-3x per week

Why it matters: - Promotes metabolic flexibility - Enhances mitochondrial function - Optimizes growth hormone release - Improves insulin sensitivity

How to implement: - Morning workout before breakfast (ideal) - Start with 2x per week - Moderate intensity is fine (doesn't need to be intense) - Coffee/water OK, no calories before

Sleep Optimization¶

Why Sleep Matters for Neurofeedback¶

Sleep is when: - Brain consolidates neurofeedback learning - Neuroplastic changes become stable - Glymphatic system clears metabolic waste - Memory and emotional processing occur

Poor sleep = slower neurofeedback progress

Key Sleep Strategies¶

Light Management¶

Morning: Get bright light within 30 min of waking (10-30 min outside)
Day: Spend time in natural light
Evening: Dim lights 2-3 hours before bed
Night: Complete darkness (blackout curtains, eye mask)

Temperature¶

Cool bedroom: 65-68°F (18-20°C) ideal
Warm extremities: Wear socks if cold hands/feet
Hot bath/shower: 1-2 hours before bed (raises then lowers core temp)

Timing¶

Consistent wake time (most important!)
Stop eating 3+ hours before bed
No training 2+ hours before bed
Caffeine cutoff: Noon or earlier (8+ hour half-life)

Environment¶

Dark, quiet, cool
Remove screens from bedroom
Comfortable mattress/pillows
White noise if needed for noise masking

Stress Management¶

Quick Techniques¶

Panoramic Gaze¶

What: Soften focus, expand peripheral awareness

Why: Activates parasympathetic nervous system, reduces threat response

How: 1. Look straight ahead 2. Soften focus (don't fixate) 3. Expand awareness to periphery (left, right, up, down) 4. Hold for 30-60 seconds

Use: When feeling stressed, anxious, or overstimulated

Breath Timing¶

What: Extend exhale longer than inhale

Why: Activates vagal brake, calms nervous system

How: 1. Inhale for 4 counts 2. Exhale for 6-8 counts 3. Repeat for 10 breaths

Use: Before neurofeedback, before bed, during stress

Coherence Breathing¶

What: 6 breaths per minute (if you have emWave Pro)

Why: Maximizes heart rate variability, balances autonomic nervous system

How: 1. Inhale for 5 seconds 2. Exhale for 5 seconds 3. Follow breath pacer in software 4. Practice 5-10 minutes

Use: Daily practice, before neurofeedback, stress resilience training

Nutrition for Brain Health¶

General Principles¶

Focus on: - Whole foods over processed - Adequate protein (brain repair) - Healthy fats (omega-3s for brain structure) - Colorful vegetables (polyphenols, antioxidants) - Hydration (brain is 75% water!)

Limit: - Ultra-processed foods - Excess sugar (inflammation, blood sugar swings) - Alcohol (disrupts sleep, interferes with neuroplasticity)

Timing Matters¶

Why timing > content: - Eating window affects circadian rhythm - Late eating disrupts sleep - Fasted states promote brain-derived neurotrophic factor (BDNF)

Start with WHEN, refine WHAT later.

Exercise for Brain Health¶

Types of Exercise¶

Aerobic (Cardio)¶

Benefits: Increases BDNF, promotes neurogenesis, improves blood flow

Recommendations: 3-4x per week, 20-45 minutes, moderate intensity

Examples: Walking, jogging, cycling, swimming

Resistance (Strength)¶

Benefits: Myokines support brain health, improves metabolic health

Recommendations: 2-3x per week, full body

Examples: Weights, bodyweight, resistance bands

Mind-Body¶

Benefits: Stress reduction, body awareness, nervous system regulation

Recommendations: 2-7x per week

Examples: Yoga, tai chi, qigong

Timing Exercise with Neurofeedback¶

Same day combinations: - ✅ Morning exercise → Evening neurofeedback (fine) - ✅ Neurofeedback → Afternoon exercise (fine) - ❌ Intense exercise immediately before training (may affect signal)

Fasted exercise: Best done before breakfast, 2-3x per week

Supplements for Brain Health¶

General Approach¶

Neurofeedback itself often reduces need for supplements as brain function improves.

Before adding supplements: 1. Optimize sleep, stress, nutrition (foundations first) 2. Consult with healthcare provider 3. Note interactions with medications

Common Supportive Supplements¶

Omega-3s (EPA/DHA for brain structure)
Magnesium (sleep, stress, neuroplasticity)
Vitamin D (if deficient)
B-complex (methylation, energy)

Avoid before QEEG: Mushroom supplements (lion's mane, etc.) 24 hours before brain mapping

Mindfulness & Meditation¶

Neurofeedback + Mindfulness¶

Complementary practices: - Neurofeedback trains the brain - Mindfulness trains awareness and attention - Together: Enhanced results

Peak Brain Mindfulness¶

Included: 1 private mindfulness session per training month (or per 6-week program)

Offerings: - Group mindfulness classes - Private sessions (schedule via mindfulness channel) - Breath practices, body awareness, meditation

Contacts: - ian@peakbrainla.com (cc: ianhoge@gmail.com) - sam@peakbrainla.com

Tracking Progress¶

What to Track¶

Essential: - Sleep (onset, maintenance, restfulness) - Energy levels - Mood and stress resilience - Focus and cognitive performance

Tools: - Peak Brain AM/PM surveys (built-in) - Sleep tracking (Oura, Whoop, Apple Watch) - Subjective journaling

Don't obsess: Track enough to see patterns, not so much it becomes stressful!

Lifestyle & Neurofeedback Synergy¶

Best Practices¶

Before Training: - Good sleep previous night - Hydrated - Not hungry (but not stuffed) - Caffeine consistency (if you usually have it, have it)

After Training: - Note how you feel in next 24 hours - Maintain healthy sleep routine - Continue lifestyle practices - Don't expect immediate "high" (effects come later)

During Training Period: - Consistency with sleep/wake times - Regular exercise - Manage stress proactively - Limit alcohol (disrupts sleep and neuroplasticity)

Common Questions¶

Should I change my diet while doing neurofeedback?¶

Start with timing (stop eating 3 hours before bed, fasted exercise). Don't overhaul everything at once. Add changes gradually.

Can I drink caffeine before training?¶

Yes, but be consistent. If you normally have coffee, have your coffee. We want to train your typical brain state.

What about alcohol?¶

Limit or avoid during intensive training periods. Alcohol disrupts sleep architecture and interferes with neuroplastic changes.

Do I need to meditate?¶

Not required, but helpful! Mindfulness enhances neurofeedback results for many people.

Should I take supplements?¶

Focus on foundations first (sleep, stress, nutrition). Supplements can support but aren't necessary for neurofeedback success.

Next Steps¶

Immediate Actions¶

Implement wake time consistency starting tomorrow
Set eating cutoff 3 hours before bed
Get morning light within 30 min of waking

Learn More¶

Biohacking Basics Guide - Detailed strategies
Getting Started - Training foundations
Timeline & Expectations - What to expect

Remember: Lifestyle changes + neurofeedback = accelerated progress. Start with one habit, build from there!