Neuroplasticity Explained: 5 Tools to Rewire Your Brain Daily(Brain Optimization Blueprint Pillar 1)

Hey there, I'm Claudia von Boeselager, a former investment banker turned entrepreneur, longevity coach, biohacker, and mother of two. Once burnt out and overwhelmed with chronic health issues, I've transformed my life and helped thousands of people do the same. I've even reduced my biological age by 17 years. Yes, I'm 26 again. Now I'm here to share the tools, strategies, and inspiration to help you live healthier, happier, and longer. On this podcast, I interview world-leading experts in health, biohacking, mindset, and performance, and share personal stories and learnings to bring you the latest insights and tips. Think of this as your go-to space for real talk about all things health and optimizing your life. Ready to unlock your best self? Let's dive in. This is the Longevity and Lifestyle Podcast.

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Every thought you think is a seed, and every Every action you take waters it. Neuroplasticity is the soil, fertile and alive, ready to grow new paths no matter your age. And here's a surprising fact. According to recent studies, only 2 in 10 adults regularly engage in brain-boosting activities. Yet research shows neuroplasticity can dramatically slow cognitive decline. That's the silent opportunity most people are missing. Hello, my friends, and welcome back to the Longevity and Lifestyle Podcast, where we explore the cutting-edge strategies to live better for longer. I'm your host, Claudia von Boeselager, peak performance coach, biohacker, longevity expert, and I'm so excited to dive into episode 2 of this solo podcast series on the Brain Optimization Blueprint. If you missed the short intro episode, I highly recommend going back to check it out. Journey of my mother's cognitive decline and how it sparked my mission to uncover what's truly possible when it comes to brain health. Slightly emotional but filled with hope. And here's the most exciting truth: cognitive decline is now inevitable. Neuroplasticity means your brain can grow, rewire, and regenerate throughout your life. In fact, we know that up to 90% of Alzheimer's cases are preventable. The earlier we act, the more power we have, and that's exactly why we're here today. So let's begin our journey with Pillar 1, Brain Optimization and Neuroplasticity. How to protect your brain, enhance clarity and creativity, and rewire it for peak performance. Let me share a powerful example, a small story. Garnet Dupuis, one of my guests from episodes 185 and 191, is in his 70s and he's still actively training his brain every day using light and sound therapy. Garnett calls the brain a pattern-seeking organ. It prefers predictability, even if that means staying stuck in unhelpful loops. How many of us know about these mindset negative loop patterns? But the good news is that you can teach your brain to change. That's neuroplasticity in action. For me, I noticed how decision fatigue and brain fog were creeping in even with all my knowledge about health optimization and performance. So I created my own brain optimization protocol. The results, better memory, more creative thinking, deeper focus. I'll share my full protocol in episode 6 of this series, so be sure to subscribe not to miss it. So what is neuroplasticity? Well, neuroplasticity is the brain's ability to adapt, change, and grow throughout life. Have you ever tried to learn something new and felt like your brain just resisted it? Or maybe you felt stuck in patterns, scrolling late at night, forgetting names, losing your train of thoughts. That's not necessarily aging. That's plasticity being underused. For decades, it was believed that our brains stopped developing in our 20s, but modern neuroscience has completely overturned that belief. As Garnet Dupuis, creative neurovisor, said on this podcast, we used to think the adult brain stopped growing at 25. That is wrong. Your brain can change, adapt, and improve at any age. That was from episode number 185. Neuroplasticity allows us to learn new skills, recover from trauma, and build entirely new neural pathways at any age. In fact, studies show that older adults who engage in challenging mental activities can increase brain volume, strengthen memory, and even reverse cognitive decline. Let me tell you another story that inspired me deeply. When I interviewed Garnet Dupree, who's now in his 70s, he shared how he continues to actively train his brain using sound and light therapy, as I mentioned before, and novel experiences to keep his mind flexible. And he compared the brain to a tall building saying, as we age, most people lose access to the upper floors. So I love this analogy, but neuroplasticity is what reopens those floors. I found this such a powerful image because so many people associate aging with inevitable decline. But what if with the right tools, we can climb higher as we age, not lower? Garnett's life is proof of that. He's thriving in his 70s and thriving in a state of mental exploration. And so can we. So let's look at some science-backed insights from the world's top experts that I've had the pleasure of interviewing on the podcast. So digging into the science with my interview with Dr. Dale Bredesen, Reversing Cognitive Decline. So episode number 147 and number 72. Dr. Bredesen is a world-renowned neurologist and author of The End of Alzheimer's Program. I highly recommend you read it for pretty much anybody. And he made a bold claim on this podcast, which I love, that Alzheimer's is now optional. He calls Alzheimer's a metabolic disease of the brain, as do many other people in scientific communities now. They even call it type 3 diabetes as a metabolic disease driven by insulin resistance, inflammation, toxins, nutrient deficiencies, and more. His research shows that when we optimize these inputs, cognitive function can improve. In fact, he's documented patients recovering lost skills like playing the piano again or remembering loved ones' names. Dr. Bredesen's cognoscopy protocol includes brain imaging, blood work, and lifestyle assessments. And I truly believe this should be as standard as mammograms or colonoscopies. In my interview with Dr. Kristen Willimeyer, Biohacking the Brain, episodes 142 and 20 and 21, Dr. Willimeyer, neuroscientist and author of Biohack Your Brain, emphasized that brain volume naturally shrinks 5 to 10% per decade after 40. But lifestyle choices can slow or reverse that. She shared how aerobic exercise increases the size of the hippocampus, the brain's memory center. And she says that nobody teaches us how to care for our brain, yet it's the master organ of our body. She also noted that even minor head trauma can lead to long-term cognitive decline, something many of us don't even consider. In my interviews with Dr. David Perlmutter and his son, Dr. Austin Perlmutter on inflammation and decision fatigue. So these were episodes 47 and number 80. David and Austin Perlmutter revealed that chronic inflammation is one of the biggest threats to brain health. It weakens the link between your prefrontal cortex, so the rational brain or your wise inner CEO, and your amygdala, which is your emotional center fire alarm. Think of the fight or flight center. Making you more impulsive and reactive. As Dr. David Perlmutter says, the biggest threat to good decision-making is inflammation. They also talked about the modern world hijacking our brains, especially our decision-making capacity. Our environments are full of sugar, screens, and stress. Unless we design for intention, we default to dysfunction. I had the pleasure of also interviewing Dr. Julia Jones, Music as a Brain Biohack, episode number 83. Dr. Jones shared how music is a direct line to the brain. She said, music is a biohack. Your ears lead directly to your brain. Slower rhythms can calm the nervous system while upbeat music can boost focus and motivation. For those dealing with cognitive decline, music can often bring back memories when nothing else can because of how it's stored in the brain. With Garnet Dupuis and PJ Sorbo, we discussed brain signal variability and light therapy. So episode Episodes 185 and 191. These two episodes change the way I think about brain training. Garnett emphasized that a healthy brain isn't one that's always calm. It's one that can change when change is needed. That's where brain signal variability comes in, a bit like HRV for the brain, measuring how well it can adapt. With NeuroVizr, they use light and sound to train the brain to switch between states fluidly, boosting neuroplasticity, creativity, and emotional flexibility. So let's look at some tools on how to rewire your brain daily. What if you could wake up every day feeling unstoppable, limitless energy, razor-sharp focus, and a body that's biologically years younger? This is your invitation to upgrade your life. For those that don't know me, I'm Claudia von Boeselager, former Goldman Sachs investment banker and serial entrepreneur turned longevity and peak performance coach. After reversing my biological age by 17 years and counting, I now help high achievers like you do the same. My Peak Performance and Longevity Coaching is designed exclusively for visionaries, entrepreneurs, and leaders who refuse to settle for burnout, fatigue, or suboptimal health. Together, we'll optimize your energy, longevity, and performance so you can thrive in business and life. This is a bespoke, science-backed coaching experience integrating cutting-edge biohacking, longevity science, and high-performance strategies tailored to your unique biology and goals. If you're ready to unlock your next level, let's talk. Book a complimentary exploratory call now. Just answer a few quick questions to get started. Head to the show notes for the link, and I look forward to speaking with you. So, being practical, here are 5 tools you can use to boost your neuroplasticity starting today. Number 1: novelty every day. Why? New experiences force your brain to create fresh neural connections. It's like building new roads in your mind. Take a new route to work, use your non-dominant hand, try a new recipe. Novelty challenges the brain and builds new neural pathways. Number 2, aerobic exercise. Why? It increases BDNF, your brain's growth fertilizer, and expands the memory center, which is the hippocampus. Just 40 minutes of walking a few times a week increases hippocampal volume, and movement increases BDNF, which is like the Miracle-Gro for your brain cells. Number 3, fasting and metabolic flexibility. As Dr. Bredesen recommends, try the KetoFlex 12:3 protocol, so 12 to 14 hours fasting overnight and stop eating 3 hours before bed. This is also recommended by world-leading circadian rhythm expert Dr. Satchin Panda, who has also been on the podcast. Dr. Bredesen recommends that this keeps insulin low and supports brain detox overnight, which is so critical for your brain. Number 4, light and sound stimulation. Try sensory-based tools like NeuroVizr, binaural beats, or red light therapy. These passive modalities stimulate the brain's adaptability without effort. Number 5, learn something new. Languages, instruments, dance, chess, anything that pushes your brain. It's not about being good, it's about being engaging. And here's the key, it's never too late. Your brain is plastic for life. As Dr. Austin Perlmutter said, your brain is always changing. You can either direct that change or let the world direct it for you. So what's next in the series? Pillar number 2, stress resilience and emotional regulation. In our next episode, we'll explore how chronic stress rewires the brain for survival, not success, and what you can do to shift back into clarity and calm. We'll tap into insights from Dr. Dave Rabin, Dr. Mark Brackett, Dr. Seideroff, Dr. Julia Jones, and more. Until then, take care of your brain because When you protect your mind, you unlock your greatest asset. So as a call to action, your brain boost challenge this week, try one of the 5 neuroplasticity tools we explored today. Maybe it's taking a new route to work, doing a short fast, or learning something new, and tag me with your favorite on Instagram or LinkedIn. I'd love to see what you're doing and cheer you on. I'm @longevityandlifestyle on Instagram and Claudia von Boeselager on LinkedIn. If this episode inspired you, please subscribe to the show. So you don't miss what's coming next, and share it with someone you love who wants to protect and enhance their brain health too. Remember, your brain isn't fixed. It's alive, it's listening, and it's always ready to grow. When you choose to nurture it, you don't just add years to your life, you add life to your years. Your mind holds limitless potential, so let's unlock it together. Until next time, bye-bye. Hi everyone, it's Claudia again. Before you take off, would you like to get a short email from me to you several times a month with top tips, insights, and strategies to help optimize your life, health, and business. This could be interesting posts or articles I've read on life and longevity optimization, cool biohacking or lifestyle products that I've discovered, and other fun things to help you be at your best. It's a very short piece of inspiration for you, so if you want to receive it, check it out by going to llinsider.com. That's llinsider.com. And leave your email to get the next one.