The Science of Brainpower You can update your brain like
software. Sure, you have to put in some work and do more than just hit a button, but it's easier than people realize. It all starts with believing this to be true.
Learning a new language, figuring out how to play an instrument, or tackling complex puzzles strengthens existing neural pathways while also creating new ones, boosting one's overall brainpower.
These days, you can supercharge that effort with AI-powered brain training apps like
BrainHQ, which adapt in real-time to your cognitive strengths and weaknesses—customizing each session like a personal trainer for your neurons.
And it doesn't stop with mental workouts—physical health is absolutely vital for peak mental performance.
Regular aerobic exercise is like Miracle Grow for your hippocampus, the brain's memory and learning center. Exercise also ramps up the production of brain-derived neurotrophic factor (BDNF), a protein that fuels neuron growth and survival.
Combine that with:
- Quality sleep (now trackable with AI wearables like Oura Ring and Eight Sleep)
- Effective stress management (try guided AI apps like Wysa or Woebot)
- A brain-boosting diet (loaded with nutrients like omega-3s, antioxidants, and vitamins)
And you've got a recipe for optimal brain health.
Get a Baseline of Your Brain Just like conducting a strength test at the gym with various muscle groups…with advanced brain testing, you can uncover how well your memory, attention, processing speed, and other cognitive functions are performing.
You may think your brain is "normal" only to find out that you're dealing with faulty software due to that concussion back in high school. If your software had a bug, you'd do what you could to fix it. The same should apply to your brain.
Several specific tests can provide you with a comprehensive snapshot of your brain health:
- Neuropsychological Tests: Tests like the Wechsler Adult Intelligence Scale and the Montreal Cognitive Assessment evaluate various cognitive functions through tasks that measure memory, problem-solving skills, language abilities, and attention.
- Cognitive Function Tests: Online platforms like Cambridge Brain Sciences offer assessments for different cognitive domains, including verbal reasoning, working memory, and executive function.
- Brain Imaging: Techniques like MRI and fMRI provide a detailed look at the brain's structure and activity...revealing insights into brain health, showing areas of high activity and potential concerns.
- QEEG (Quantitative Electroencephalogram): This test is useful for understanding brainwave patterns and identifying any irregularities in brain function.
Some newer services now incorporate AI to synthesize these test results and generate hyper-personalized brain performance reports—tools like
Kernel Flow use AI to spot trends across vast datasets and make smarter recs.
And the list doesn't stop here. If you're interested in learning more about your brain and finding out what you can do to improve it, I highly recommend visiting a clinic such as the Amen Clinics in Southern California. It'll be eye-opening and potentially life-changing. And fun.
When I conducted my first QEEG back in February of 2015 the doctors guessed that:
- I was an athlete and exercised regularly.
- More impressively, I was an extreme athlete back in the day due to some mild head trauma in the central part of my brain (hitting my head, mild concussions).
- I'm easily excitable and likely struggle with a mild form of ADD.
All of these things were true. They showed me how my brain matched up with other brains my age as well as areas of potential improvement. They then gave me some breathing and thought exercises that would help with my focus, as well as exercises I could do at night to fall and stay asleep.
Thankfully, I didn't have any major areas of improvement or damage, but in all honesty, I think it would be good for me to enter a brain exercise program in an attempt to optimize.
Is there anything more important than improving one's brain health & function? Probably not.
So I'm looking at entering a neuro-exercise program over the next year (possibly
Wave Neuro in LA). Stay tuned.
Exercises to Boost Your Brain A
study found that even light physical activity and hitting 7,500 steps a day are linked to greater brain volume—equivalent to 1.4 to 2.2 years of younger brain age.
You can also stimulate different parts of your brain by doing new tasks.
Simple and effective ways to improve brain health include:
- Brain training apps like Lumosity, Elevate, and AI-optimized tools like NeuroNation.
- Mindfulness practices (meditation, breathwork, and yoga)—explore guided AI tools like Calm, Headspace, or Mindsera for mood journaling
- Regular aerobic workouts (running, swimming, walking…anything that boosts blood flow to the brain)
Fuel Your Brain: Foods for Optimal Performance Sixty percent of the human brain is made of fat.
The brain DEPENDS on fat and brain-boosting nutrients for peak performance.
Omega-3 fatty acids are your brain's best friend… fish like salmon, mackerel, and sardines support cognitive function and reduce inflammation. I take a triple dose of omega-3s every day and try to get 2g of EPA and 1.5g of DHA. It's hard to overdo it when it comes to omega-3s, considering most people's omega-6 to omega-3 ratio is way out of whack.
Leafy vegetables like spinach, kale, and broccoli are loaded with antioxidants and vitamins… all of which are key to protecting brain cells and improving mental performance.
And don't be scared to add berries to your diet… blueberries, in particular, can delay brain aging and enhance your memory, and berries are one of the lower glycemic fruits you can eat (I still only eat them with nuts & protein to ensure minimization of my blood sugar spike).
As for specific supplements you can take to boost your brain, or for science-backed nootropics that can further amplify brain performance, I
recommend Momentous' cognitive enhancement line.
But what's even more important than supplements to add to your brain plan are those foods to avoid at all costs. The top killers of brain performance and health include:
- Refined carbohydrates & sugars
- Trans fats (often found in fried and junk foods)
- Aspartame, artificial sweeteners, food dyes, and other chemical garbage
Eliminating these items from your diet is more important than anything you could add in.
Bleeding-Edge Therapies to Boost Brain Power Therapies like
transcranial magnetic stimulation (TMS) and neurofeedback are currently making some waves and is an area I'm excited about.
TMS uses magnetic fields to stimulate nerve cells in the brain, helping with everything from cognitive enhancement and OCD to depression.
At The Family Fund, we recently invested in
Elemind—a wearable headband that leverages
real-time AI-powered brainwave modulation to augment sleep without relying on chemical drugs. The company just launched its sleep device ($349 price point) which has been shown to put people to sleep faster than Ambien. Exciting stuff.
Elemind has also been proven to boost memory formation.
I grow even more BULLISH on tech like Elemind when I read the
latest research on Alzheimer's and how vital sleep is for preventing it:
While deep sleep (slow-wave sleep) has been closely linked with memory consolidation and neurodegeneration… new findings suggest that REM sleep disturbances might also indicate early neurodegenerative changes.
In particular, REM sleep dysfunction in carriers of the APOE4 gene, a known risk factor for Alzheimer's, could signal the onset of cognitive decline.
Studies have shown that reduced REM sleep correlates with diminished brain structure integrity, especially in regions associated with Alzheimer's pathology.
I also think
klotho is potentially a big breakthrough for brain health.
It's an anti-aging protein Peter Attia and Dr. Dena Dubal recently spoke about on
his podcast which shows enormous potential for enhancing brain health and combating cognitive decline.
Hope you've enjoyed this foray into brain health. If you take away one thing, I hope it's a belief that there are many things you can do to optimize your brain and overall performance, and there are probably a few more important things you can do for yourself, your business, and those around you.
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