Biohacking Basics for Brain Optimization¶

Simple, science-backed habits to enhance your neurofeedback results and optimize brain function. Think of these as "mini-experiments" to see what works for you!

🌟 The Three Core Rules¶

These are Dr. Hill's top three modifiable behaviors for brain health and optimization.

Rule 1: Not WHAT You Eat, But WHEN¶

The Rule: Stop eating at least 3 hours before bed

Why it matters: - Allows insulin levels to drop before sleep - Promotes growth hormone release during deep sleep - Better sleep architecture - Brain repair and recovery optimized

How to implement: - If bedtime is 11pm → last bite by 8pm - Water is fine anytime - Focus on eating window first, food quality second

Special note: Especially important for adults over 35 (primary growth hormone release window)

Rule 2: Protect Your Wake Time, Not Your Bedtime¶

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

Why it matters: - Anchors your circadian rhythm - Wake time is more important than bedtime - Morning light exposure resets body clock - Sleep drive builds predictably from wake time

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

Tip: Our bodies are most sensitive to light in the morning - this is your strongest circadian signal!

Rule 3: Exercise Before Breakfast¶

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

Why it matters: - Strong circadian reset signal - Makes body more insulin-sensitive - Promotes metabolic flexibility - Signals "time to wake up and move"

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, just no calories before

For kids: Incorporate physical activities they enjoy to make exercise sustainable and fun!

😤 Stress Management Techniques¶

Breath Timing¶

The technique: Make your exhale longer than your inhale

Why it works: - Activates parasympathetic nervous system (rest, repair, learn) - Reduces sympathetic dominance (fight or flight) - Lowers heart rate and blood pressure - Calms racing thoughts

How to do it: - Inhale for 4 counts - Exhale for 6-8 counts - Repeat for 10 breaths

Use it: - When feeling stressed or anxious - Before neurofeedback (helps settle) - Before sleep - Anytime you need to reset

Panoramic Gaze¶

The technique: Look at the distance, expand peripheral awareness

Why it works: - Slows rate your brain samples information - Reduces racing thoughts and worry - Diverging pupils slows time perception - Engages relaxation response

How to do it: 1. Look straight ahead at horizon or distant point 2. Soften focus (don't stare hard) 3. Expand awareness to periphery (left, right, up, down) 4. Hold for 30-60 seconds

Use it: - When feeling overwhelmed - During a walk (look at horizon) - When stressed or anxious - To break rumination cycle

Simple but powerful!

💤 Sleep Optimization¶

Why Sleep Matters for Neurofeedback¶

Sleep is when: - Brain consolidates neurofeedback learning - Neuroplastic changes stabilize - Memories and learning integrate - Glymphatic system clears metabolic waste

Poor sleep = slower neurofeedback progress

Good sleep = faster, better results

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 or eye mask)

Temperature: - Cool bedroom: 65-68°F (18-20°C) ideal - Warm extremities: Wear socks if cold hands/feet

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

Sleep Tracking¶

Monitor these: - Sleep onset (how long to fall asleep) - Sleep maintenance (wake-ups during night) - Restfulness (how you feel waking up) - Dream content/vividness

Recommended trackers: - Oura Ring: Gold standard, great sleep metrics - WHOOP: For athletes, recovery focus - Apple Watch: Decent, convenient - Fitbit: Budget-friendly option

Or just: Subjective tracking in AM surveys (works well too!)

🏃 Exercise for Brain Health¶

Types of Exercise¶

Aerobic (cardio): - Benefits: BDNF increase, neurogenesis, blood flow - Frequency: 3-4x per week - Duration: 20-45 minutes - Examples: Walking, jogging, cycling, swimming

Resistance (strength): - Benefits: Myokines support brain, metabolic health - Frequency: 2-3x per week - Examples: Weights, bodyweight, resistance bands

Mind-body: - Benefits: Stress reduction, body awareness, nervous system regulation - Frequency: 2-7x per week - Examples: Yoga, tai chi, qigong

Combining 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

🥗 Nutrition Principles¶

Focus on Timing First¶

Why timing matters: - Eating window affects circadian rhythm - Late eating disrupts sleep - Fasted states promote BDNF (brain growth factor)

Start with WHEN, refine WHAT later.

General Principles¶

Support brain health with: - Adequate protein (brain repair) - Healthy fats (omega-3s for brain structure) - Colorful vegetables (antioxidants, polyphenols) - Hydration (brain is 75% water!)

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

🌅 Circadian Rhythm Optimization¶

The Daily Reset¶

Your brain needs daily timing signals:

Morning (wake time): - Same time every day (most important!) - Bright light within 30 min - Movement/exercise - Food (breakfast anchors eating window)

Evening (wind down): - Dim lights 2-3 hours before bed - Stop eating 3+ hours before bed - No screens 1 hour before bed (or use blue blockers) - Cool bedroom temperature

Night (sleep): - Complete darkness - Cool (65-68°F) - Quiet or white noise - Same wake time tomorrow!

💊 Supplements (Optional)¶

General Approach¶

Neurofeedback often reduces need for supplements as brain function improves.

Before adding supplements: - Optimize sleep, stress, nutrition first (foundations!) - Consult healthcare provider - Note interactions with medications

Common Supportive Supplements¶

Omega-3s (EPA/DHA): - Brain structure and function - Anti-inflammatory - 1-2g per day

Magnesium: - Sleep quality - Stress management - Neuroplasticity support - 200-400mg before bed

Vitamin D: - If deficient (test first!) - Brain health, mood - 2000-4000 IU daily

B-Complex: - Methylation support - Energy and cognition - Quality brand important

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

🧘 Mindfulness & Peak Brain¶

Neurofeedback + Mindfulness¶

Complementary practices: - Neurofeedback trains the brain (hardware) - Mindfulness trains awareness (software) - Together: Enhanced results for both!

Peak Brain offers: - Group mindfulness classes - 1 private session per training month (included!) - Breath practices, body awareness, meditation

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

🎯 Where to Start¶

Don't Overhaul Everything at Once!¶

Start with ONE rule: - Consistent wake time (easiest) - OR stop eating 3 hours before bed - OR fasted exercise 2x/week

Master one, then add another.

Trying to change everything simultaneously: - Overwhelming - Unsustainable - Hard to know what's working

Gradual, sustainable changes = long-term success!

📊 Tracking What Works¶

Experiment & Observe¶

Try each "rule" for 2-3 weeks: - Does sleep improve? - More energy? - Better mood? - Enhanced neurofeedback results?

Keep what works, adjust what doesn't.

Your AM surveys are perfect for tracking these experiments!

💡 Quick Wins¶

Easy Implementations¶

This week: - Set a consistent wake alarm (same time every day) - Get morning light (10 min outside within 30 min of waking) - Stop eating 3 hours before bed (just one night - see how you sleep!)

Next week: - Add fasted exercise 1-2x (walk or workout before breakfast) - Extend the eating cutoff (make it consistent) - Dim lights in evening (start 2 hours before bed)

Building gradually makes it sustainable!

🌟 Enhancing Neurofeedback Results¶

Lifestyle + Training = Best Outcomes¶

Neurofeedback trains brain capacity: - Better regulation - Enhanced resources - Optimal patterns

Lifestyle determines how well you use that capacity: - Sleep quality affects consolidation - Stress management affects baseline - Nutrition supports brain function - Exercise enhances neuroplasticity

Together: Faster progress, better results, more sustainable outcomes!

🤔 Common Questions¶

Do I have to do all of this?¶

No! These are optional optimizations.

Neurofeedback works without biohacking. But many clients find these habits accelerate progress and enhance results.

Start with what feels manageable, not overwhelming!

Which rule should I start with?¶

Easiest for most people: Consistent wake time

Highest impact: Stop eating 3 hours before bed (if sleep is a goal)

Most enjoyable: Depends on you!

Pick the one that resonates and build from there.

What if I can't do fasted exercise?¶

Not essential!

Alternatives: - Any exercise is better than none - Time of day matters less than consistency - Do what's sustainable for you

Fasted is optimal, but exercising fed is still great!

Training Schedule - Timing neurofeedback
Timeline & Expectations - Progress tracking
What is Neurofeedback - How it works
Programs - Training structure

Biohacking doesn't have to be complicated! Start with Dr. Hill's three simple rules, track what works, and build gradually. Combined with neurofeedback, these habits can accelerate your progress and enhance long-term results! 🌟🧠