How To Raise Your IQ By 20 Points (Even After 50)

I raised my IQ by 20 points over the past 20 years by using these 37 proven techniques and habits and just one of them increased my IQ by 12 points in 20 days. Your IQ is something that changes on a daily basis and Some of those 20 points came from removing things that were holding my IQ down and others came from training. So here's what to do if you want to raise your iq. There's real science behind these and most people don't know about it. I've written a New York Times best selling book about enhancing cognitive function. Because this is so unknown and it changed my life in so many ways, I hope it changes yours. Number one is easy, but it's hard. It's to quit. Doom scrolling negative media will overstimulate your amygdala, which means that you can't think as well and you can't think critically and you can't stay calm. And being stressed lowers your iq. Lots of studies show the link between fear and lower cognitive functioning. Constant low grade exposure to perceived threats, even subliminal ones, well it erodes your brain's ability to think at higher levels. Less stress, higher iq. Number two, make sure you're hydrated. And what I'm talking about here is real hydration. Drinking water, whether you're sipping it or chugging, it doesn't hydrate your body. And I wish I had known this when I was in my late teens in college. True hydration means that you add electrolyte to your water, including sodium. This is because if you just drink water, your body can't absorb the water because inside your cells is full of salt water and clear water that has no electrolytes, it would dilute the cells. So the cells just like make you pee it out. You don't want to do that. Your brain run well hydrated. So just putting a teaspoon of sea salt in water and drinking it and waiting 20 minutes could increase your IQ by a couple points if your brain was dehydrated. Studies show a 1% drop in hydration can impair your brain's ability to transmit electrical signals efficiently. And of course you're going to have foggy thinking. Reduced performance. Reduced performance is reduced iq. Number three, eat organ meats. That's because liver and other organ meats provide bioavailable choline and B vitamins. And that's really important for you to make neurotransmitters. I'm not suggesting full on liver king, but adding 1oz of organ meats a day to your diet is a great way to make up for how your modern diet just doesn't have essential nutrients. You mean most people have a choline deficiency? And acetylcholine is really important as a neurotransmitter. And choline insulates the nerves in your brain. You don't need to overdo it. Since I think organs taste really gross, I take powdered organ supplements. My company, Sup Grade Labs, makes them. We're only three tips in, but I want to hear what you've tried to increase your IQ in the comments below. Just tell me what you've tried. Tell me whether it works, because maybe I missed something and I want to try it. Number four is to know how to use caffeine properly. You might say Dave, caffeine doesn't raise your iq. It does if you're tired, because when you're blown out your IQ drops. You could probably lose 15 IQ points if you're hungover and you tried to take a test hungover to measure your iq. So your IQ is a daily variable thing and some days you're on it and some days you're not. Excess caffeine over about 400 milligrams a day will overload your adenosine receptors and you'll get crashes and long term adrenal fatigue. Drinking caffeine after 2pm and for some of us it's even before 2pm if it ruins your sleep, your IQ will go down with sleep deprivation over time. So caffeine in the morning, not too much. Studies show up to five cups of coffee a day extends life and if you're tired it'll help your performance on an IQ test. Of course you want clean mold free coffee. That's why I make danger coffee. But you don't have to buy my coffee. Just use caffeine the right way. Number five is to eliminate junk light at night. Junk light comes from computers, phones, TVs, and even worse from the LED light bulbs in your house. It powerfully suppresses melatonin and disrupts your mitochondrial repair cycles so that you don't have mental clarity. What you want to do is during the day get some blue light in your eyes, but get the healthy blue light that comes from sunshine because most of the blue light indoors is not good for your brain. You get tired, you have eye strain or you're tired, your IQ goes down. You could use blue blocking glasses, but all of them block all blue so you don't wake up. Or you could use Trudark Truedark glasses block only toxic blue and allow the good blue through. And at night, when you really want to control junk light for your IQ the next day, you can use the TrueDark glasses designed for sleep. They're not just blue blocking. At a minimum. Get dimmer switches. Get some red night lights. You can do this. Dim light at night equals higher IQ the next day. Number six, avoid chronic cardio. When you do long cardio workouts, it floods your body with stress hormones and you get excess chronic stress. And that will shrink your hippocampus. Running or doing high intensity interval training or almost any kind of exercise increases blood flow in your brain and it's good for you. Going for a walk does the same thing. It's those long, stressful jogs and runs and excessive cardio that has the problem over time. That's because overtraining raises cortisol. When cortisol is too high, it impairs your learning and impairs your memory. Interval training will drive neuroplasticity. And Our government recommends 150 minutes of exercise a week without telling you anything about what kind of exercise. I'm doing 20 minutes a week of exercise. My brain works well. I'm lean, I'm fit, but I use AI to help. Number seven to raise your iq. Stop multitasking so much. You can train your brain to focus deeply on one thing at a time and that can raise your performance on IQ tests. Teaching your brain to always task switch creates neural inefficiency. You get tired and it makes it harder to form long term memories. Even so, mindfulness practice and meditation can really improve your ability to focus on just one thing. And it helps you to not be distracted. You want to perform better when measuring your iq. Don't be distracted. Learn how to focus. Number eight on the list of ways to increase your cognitive performance is ditch seed oils. And that's because seed oils make chronic inflammation that can damage your neurons. Industrial seed oils come with tons of omega 6 fats, which impair communication between your brain cells. Over time. There is growing evidence that seed oils are linked to the modern killers of heart disease, diabetes, Alzheimer's and cancers. I have not eaten omega 6 oils in 15 years and the difference in my brain is profound. What's Interesting is the two parts of your body that will quickly absorb Omega 6 are your brain and your love handles. That means that your brain is most sensitive to french fries. Don't eat the fried foods. Speaking of fried foods, number nine is to avoid overeating, especially processed food. Because overeating and eating junk food stresses your mitochondria and Accelerates brain aging. The excess junk calories increase oxidative damage, which makes your brain foggy and less efficient. If you learn to listen to your body's hunger cues. When you eat the right things, your body tells you you're full and then you're not hungry for at least four hours. That's right. If you eat right, you don't think about food for four hours. If you ate something that stressed your body, you didn't eat enough energy, you won't perform as well on tests of focus or attention. So eat the right stuff. Number 10 is to quit overly restrictive diets. I mentioned not overeating in the last one. But it's even more important that you don't under eat because if you're not getting enough energy, your brain, which uses about 20% of your energy, doesn't have enough energy either. If you undereat, you're much less likely to get the essential nutrients you need. And extreme diets can give you brain fog, especially low fat diets over long periods of time. They gave me horrible brain fog when I was a vegan. You get reduced neurotransmitter production, reduced thyroid function, and it's harder to focus and think clearly. And if you don't believe me, your neurotransmitters are off and you don't have enough energy because your thyroid is off. Of course you're not going to score as well on an IQ test because your brain just can't bring it even though you want to. A lot of people also get an unnecessary cognitive burden. If you're worried about staying within restrictive rules, just know which foods are compatible with your biology and enjoy them. And know which foods aren't worth it. And don't enjoy those. It's pretty straightforward and you don't want low grade stress from worrying. Number 11 is to reduce exposure to toxins. This is a huge way you can increase your iq. Things like toxic molds and heavy metals like mercury and lead, well, they damage your brain's energy production and they're directly tied in multiple studies to a reduction of iq, especially lead. They're also now linked to Alzheimer's disease and Parkinson's, which are brain energy diseases. If you want to have a lower iq, have lower brain energy, you want to have a higher iq, have higher brain energy. Toxins like mold and heavy metals disrupt mitochondrial respiration. So you get tired and you can't focus and it can last for weeks. These toxins are way more common than you think. So if you haven't ever had a Test for toxins, looking for things like heavy metals. Maybe it's time. The same thing with mold. Check areas of your house. If they smell funky or you see mold or you know there's water damage. Those can cause brain fog in a very, very dramatic way. And brain fog lowers your IQ. I like the dust test. Check out episode 1036 of my podcast, the Human Upgrade to go deep on how to find mold in your house. Number 12 is not a popular one. Stop drinking. Okay, you might not do that. Well, limit excessive alcohol at least, because even moderate drinking reduces neurogenesis and increase the risk of long term cognitive decline. If you already have some long term cognitive decline from all of the alcohol that you drank in excess in college the way I did, well, you can fix that too. And cognitive decline equals low ranking. The safest amount of alcohol is no alcohol. But if you're going to do it, do it less frequently. And you can do lots of other things. You can have trucava, which has the social lubrication effects of alcohol, is actually good for your brain instead of bad for your brain. And if you're going to drink, protect your brain by taking antioxidants at the same time. Number 13. Well, stop overstimulating your brain with music or podcasts. Sometimes just silence is what your brain needs to process information and to reset itself. There is value to sitting with nothing going on in your ears, without thinking, without paying attention. Because when you overload your sensory inputs, you can't do something called neural pruning, which is removing useless connections your brain doesn't need, and it disrupts memory consolidation. The old silence is golden is another ancient truth that modern science is just now figuring out. You can get a lot more benefit if you combine the silence with time in nature. Go for a walk in the woods without headphones and see what happens. Number 14 is to avoid chronic sleep deficits. Poor sleep lowers your brain's ability to repair and detoxify. If you don't get enough deep sleep, your cerebral spinal fluid flow goes down. And that means your brain can't wash out toxic proteins that build up every single day. It can take you a while to catch up on sleep deficits. So if you're sacrificing your sleep on a regular basis, your brain never gets to fully recover from the day's activities. And yes, life tends to take priority over sleep, especially with kids or a business or just a social life. But since bad sleep is the number one predictor of depression and a lot of mental health problems, and it's a significant factor in early death. Well, you've got to learn how to get good quality sleep and to not be in chronic deficit. Yes, there are studies showing that your IQ goes down when you have chronic sleep deficiency. It's not optional. Number 15, if you want your IQ to go up, quit overworking. Sustained stress depletes dopamine and it weakens your prefrontal cortex, which is the part of your brain that you need to think clearly. If you have poor sleep and you're overworking, your brain can perform at the same level as a person who's actually drunk. Daniel Kahneman's book Thinking Fast and Slow talks about the time and brain power it takes to make logical, rational decisions. And those decisions are nearly impossible if you're overworked. It's entirely invisible to you. But your brain can solve a problem with about 20 different types of thinking, and it will automatically and invisibly solve. Select the easiest kind of thinking based on how much energy you have. So if you want to be smarter, you want to make sure your brain has enough energy in order to think about something. But if the brain's like it's too much work to think about, that it's going to make you think in a simple way and believe that you thought in a complex way. This is why managing brain energy is so important. Number 16 is to start practicing intermittent fasting. Fasting can actually clear out damaged brain cells and that can accelerate your learning. Fasting activates something called autophagy, which is that removal of cellular debris. And this is very important. It increases something called bdnf, which is brain derived neurotropic factor. This is key if you want to raise your iq. Your brain has to be neuroplastic like it was when you were a kid. You can change your levels of neuroplasticity even if you're a teenager. And you can do this with short periods of fasting, like 12 or 16 hours. Those will improve cognitive function. And also digestion takes energy away from your brain, Especially if you have a heavy meal. You think about it. It takes electricity and energy to digest, so that energy isn't in your brain. This is why a lot of meditation practices require you to be fasting to get to the highest levels so all your energy goes into thinking, so it can pay off if you do your work with the highest cognitive load before you have your first meal of the day. Just be sure to not overdo fasting, especially if you're under a lot of stress. A few days a week is all you need listen to your body and understand you might have the highest IQ when your stomach is empty. Number 17 is to use red and infrared light therapy on the brain. And this has been a huge game changer for me. Near infrared wavelengths stimulate energy production and can help to repair your brain cells. This is cutting edge for medical and scientific knowledge, but the healing power of infrared light, it surprises researchers. For me, 20 years ago, the first paper came out on infrared light on rat brains. So I bought an infrared light and used it on my head and it really shifted my ability to pay attention. It was profound. It's one of the reasons that I started my company, True Light. And you can get these devices to work in your home that are affordable or you can go to an upgrade labs near you and use the big medically powered red and infrared light bed. The idea is getting multiple exposures several times a week, even twice a month can add benefits. It's not hard to start using infrared and red light on your brain and the benefits are profound. Number 18 is cryotherapy or just cold showers. Cold exposure increases your levels of norepinephrine and that means you get enhanced mood, attention and stress tolerance. There's also an immediate effect that stays around for four hours after you give that cold water on your face or dip in a cold plunge or do cryotherapy. And then there are long term effects of converting more of your white, which is bad fat, into brown fat, which is good fat that makes energy and heat. Brown fat improves your metabolism and your hormone regulation and your blood sugar regulation, and that means your brain is going to work better. Cold exposure also induces cold shock proteins, which can help to regenerate nerve synapses and protects your neurons. Will that raise your IQ directly? It depends on how healthy your brain is. Your brain probably isn't where it could be. So this is one of those things. Raises brain performance, raises IQ. Number 19 is free. It's daily sunlight. Morning sunlight aligns your circadian rhythm and it increases your serotonin levels. Morning sunlight will reset your body's internal circadian clock. So you get better sleep at night and you get better cognitive performance during the day. Experiencing sunset and even better yet, experiencing darkness after sunset will trigger your brain's natural melatonin production. As long as you had sunrise or you had sun in your eyes earlier in the day, the sun doesn't even need to be out. Cloudy days will increase serotonin and trigger circadian patterns. But bright light's better. Number 20 is to try brainwave entrainment binaural beats or similar frequencies can synchronize your brain waves, which makes your brain more efficient. It also lets you tap into different mental states. There are dozens of different frequencies that do different things. Some brainwaves will help you with concentration, some help you remember things better, and some even help you reduce pain. You can do things like delta brainwaves when you're going to sleep to trigger deeper sleep, which can improve your IQ. Gamma brain waves, which you normally get after 40 years of meditating every single day, well those can help with heightened awareness and energy. Try taking an IQ test when you've got the right brainwaves, maybe in train before it, and suddenly you can experience a temporary increase in your iq. Do it regularly, you could experience a permanent increase in your IQ and you might become more conscious too. Number 21 is my favorite way to increase your IQ. Just subscribe to my channel. There you go. Number 22, use adaptogens like ashwagandha. Adaptogens regulate your HPA, which stands for hypothalamic pituitary adrenal axis, which protects your brain from chronic stress. We live in a time where most people have low grade chronic stress all the time. So if you get a little extra help from supplements that help your body manage stress better, well, manage stress better, score better on IQ tests. Your ancestors didn't have to worry about the constant noise of cars and sirens and bad news on tv, phone notifications going off and all that stuff. Since your body does experience more stress now than it evolved to experience, adaptogens can be a way to profoundly affect your brain function. Number 23, maybe my favorite, it's to try nootropics. Nootropics saved my career. When I was 26 years old, I had the most profound brain fog. I know that my IQ was much lower because of brain damage from mold toxins, chemically induced brain damage. I bought nootropics, pharmaceuticals and natural ones and I took them and I got my brain back and that allowed me to start the whole biohacking movement. Not a day goes by when I don't take at least one nootropic herb or pharmaceutical supplements like citicoline, ginkgo, biloba, alpha, gpc. They can all improve neurotransmitter function and enhance mental clarity and some can increase iq, especially if you're operating at a deficit. You can find these ingredients and more in brain 101 from supgrade labs. Number 24 is something I didn't write about in my big brain book. It's to drink hydrogen water. Molecular hydrogen reduces cellular damage and it supports healthy brain function. It's a really powerful antioxidant that protects your brain cells from damage but allows good stress to continue causing your brain to improve. Some studies show that it might prevent age related cognitive decline. If you're tired, stressed or inflamed, give it a try. You might find that you can focus on. Number 25 is to practice active meditation. These are practices like Tai Chi or yoga that improve your emotional regulation and your neural connectivity. Active meditation engages your entire brain, but a sitting meditation only engages some parts of your brain. Things like balance, micro movements, your breath. Other aspects of physiology are part of a moving meditation practice. It can be just as simple as a walking meditation. And you might check out the book Breath Walk by Guru Charan Singh Khalsa and Yogi Bhajan. It's a great place to start if you don't already have an active meditation practice. Your IQ can go up when the hemispheres of your brain talk better to each other. And just moving a hand or a foot across your midline causes both sides of your brain to light up differently. Number 26 is to stop mindless entertainment. When you passively consume things like binge watching or scrolling, it lowers neuroplasticity and it stunts your problem solving skills. In studies, that old story that TV will rot your brain. It's probably true. Studies show that cognitive function slows down and your body won't form new neural pathways when you're watching TV and passive entertainment. What's interesting though is that if you read a book, especially fiction, or even listen to an audiobook, also fiction, then your brain forms new pathways differently than if you're just reading information. So stop the scrolling, stop the Netflix. Find a great audiobook that has an amazing story and listen to it for 20 minutes a day and watch what happens over time. Your brain will thank you. Number 27 is to practice dual in back training. Dual impact training is something you can do on your phone. It's free and it's incredibly frustrating. But what it does is it doubles your brain's working memory. This is how I increase my IQ by 12 points in 20 days. I did this about 15 years ago and I wrote about it in my big book on brains called Head Strong. This kind of exercise takes 20 to 30 minutes a day. And for the first 14 days I felt like the dumbest person on the planet. And you probably will too. It's very frustrating. That's because your brain sends you frustration when you make it do things that are hard when you make it do things that it feels like it can't do. But if you're willing to power through it for two weeks on day 15, go to do this frustrating exercise and all of a sudden it's like a magic power. You can just do it. Your brain makes the changes and lights come on. This matters because increasing fluid intelligence is part of raising your iq. The other kind of intelligence is called crystallized intelligence. So crystallized intelligence is do you have facts and skills and knowledge over time? That's part of your IQ score. Other part is fluid intelligence. Just like how much stuff can you remember at the same time doing back training, you get 12 odd viewpoints right there. The other eight, any of these other things could give you eight if you're just tired. Number 28 is to get a standing or a walking desk. Alternating between sitting and standing keeps your brain working better. Your body was built to be almost continuously in motion or at complete rest, not this kind of sitting actively thing that we do all day. Now a standing desk gives you a place to work while standing. But your best bet is to be able to sit, stand, sit, stand. So desk that moves up and down or just two different work environments can really affect your brain. Different tasks are better in different positions. Deep work that involves creative writing and thinking, that's much better when you're sitting. On the other hand, you could take meetings and calls while standing and walking. Because your brain's more active, you get some blood flow into your brain. Just understand that always setting will lower IQ over time. Number 29, you're going to like this one is to play video games to raise your iq. Because video games enhance your brain's decision making speed, you want to do things like strategy based games that can improve your prefrontal cortex efficiency and strengthen your ability to solve problems. As an example, studies show that playing Starcraft, which is a real time strategy game, can improve your brain's decision making capacity. You have to keep track of a lot of little details in a competitive environment, so there's a good amount of healthy stress. So your brain naturally improves its ability to do that. Studies also show that RTS games or real time strategy games tend to be best for that effect. Starcraft, Warcraft, Command and Conquer, Age of Empires strategy games that are turn based still do engage your brain so it'll think critically. But fast paced games like Valorant or Call of Duty, they're only going to train reaction time and spatial awareness. And based on extensive interviews with a guy who Trains Navy seals and first responders on stress. Don't play games where you regularly shoot other humans. You don't want to train your brain to do that automatically when you're not thinking. Shoot robots. It's just as fun. Number 30 is to socialize regularly. That's because of oxytocin. When you have a meaningful interaction with someone, your body will release oxytocin. In fact, an eight second hug is really, really good for that or longer. Oxytocin drives neurogenesis and resilience to stress. And it's almost like we've forgotten that we're a tribal species. We evolved to physically be around other humans. Loneliness is deadly for babies and it causes huge negative health effects in adults, including cognitive decline in heart disease, lower immune function. So being lonely over time can and does decrease your maximum iq. And the good news is it's possible to go out and form meaningful connections. There is an epidemic of loneliness right now in the world and there are so many biohackers on this channel around the world. And we love hanging out with each other and figuring out what can do. We energy and have more power. So find your tribe, join mine. I would love to hang out with you. Number 31 is to learn a new skill. Acquiring any new skill will trigger myelination, which is when your body makes insulation around your nerves. And when your nerves are insulated, they can carry electrical signals much more efficiently and much more quickly. That can increase your iq. More myelination equals more brain function. Bonus if you eat some eggs or liver because you need choline to insulate your nerves. Number 32, I know this one won't be popular is go gluten free. Gluten, especially in the US can cause an autoimmune reaction in a lot of people who don't know that it's happening. Which causes systemic inflammation, especially in the brain in cells called glial cells. You don't need to have a gluten allergy or the celiac in order to benefit from removing gluten. Try it for one month, be religious about it and see how you sleep, see how your skin looks, see how you think. And you might realize that wheat is causing brain fog. And sometimes it causes brain fog two or three days after you eat it. So that one cheat day on Friday where you eat the pizza, eat the gluten free pizza. You might find a massive difference in how you feel a couple days later. Number 33 is to add C8MCT oil to meals. This is a purified form of MCT oil that I popularized and it rapidly converts into ketones. You can put it in your danger coffee and you can put it in your salad. You can pour in anything you're going to eat. It doesn't have any flavor and what it does is it makes ketones happen in your blood. Even if you're eating carbohydrates. Why would you want ketones? Because the neurons in your brain, they prefer ketones because ketones carry more electrons, they actually give you more energy versus burning carbs. But if you only are in ketosis all the time, well, the glial cells that control pruning in your brain, they want some carbs. This is why cyclic ketosis is good. And if you want a cognitive boost today, put a tablespoon of C8MCT oil in your danger coffee, blend it up for about 20 seconds, add some butter if you like and drink it. And just watch what your brain does that day. It is profound how MCT can improve my ability to pay attention. I've also found that people who come to my brain training academy in Seattle can do two and a half times more intense brain training when they have MCT oil versus when they don't. It increases cognitive resilience. Number 34 is to do anything to increase BDNF. I've already covered a lot of these. But knowing that brain derived nootropic factors strengthens your brain cells and improves learning and memory means that you want to do everything you can. We talked about fasting, we've talked about certain foods. Even coffee can help. Exercise can help, getting good sleep can help. And something that will increase BDAF reliably is most psychedelics, I don't think you should use them often and you should use them in a legal and therapeutic context. But a dose of commonly available and legal psychedelics like ketamine can increase BDNF levels quite a lot. That's why I use ketamine as an option at 40 years of Zen, my brain training academy for executives. Speaking of brain training, number 35 is to train with neurofeedback. Neurofeedback is the idea that you can measure the electricity generated by your brain and then you can put it into a computer and show your brain what it's doing. I've done this with more than 2,000 high performing executives and it's made such a difference. It's called eeg. This is very advanced biohacking and I kept it until the end because of that. Most people aren't going to go that Far. But when you're trying to squeeze every bit of peak performance you can from your brain, this is the X factor. Think of it like meditation on steroids. You could sit, you could meditate, or you have a computer telling you a thousand times a second, do more of this, do less of that, do more of this, do less of that. It could completely rewire how the networks in your brain talk to each other to make them more efficient. It turns out people with the highest iq, like Albert Einstein, they don't have bigger brains. They don't necessarily have more powerful brains. They have more efficient brains. And what you're learning in all these steps is how to have more power and more efficiency at the same time. And yes, that will increase your IQ. You can go to 40years of Zen.com to learn more about that program or is for executives, it's five days. It's intense. And it's the thing that's changed my brain the most. Number 36 is to incorporate inversion therapy. Hanging upside down or just doing handstands, it strengthens the capillaries and enhances brain function. Like I said, I kept the weird one for last. Inversion therapy has helped people with back pain and neck pain for years, but it really does help your brain. That sudden rush from the blood going to your head is like a flash flush for your brain. It also stimulates your brain, which causes it to create more neural connections and enhance your cognition temporarily. You don't need special equipment. You don't need to hang. You can literally go up to a wall, put your hands down, and spend one minute upside down and see what that does over time. There are studies showing that this will improve blood flow in the brain. More blood flow, more IQ number 37 is to reduce histamine levels. We've all heard of histamine because we know it causes allergies. But did you know histamine is a neurotransmitter as well? And if you eat high histamine foods like aged cheese, soy sauce, fermented fish sauce, or even leftovers, especially leftover pork or leftover fish, those can cause brain inflammation and brain fog and disrupt your sleep. You've heard of histamine from those anti allergy medications like Benadryl. Some people are more sensitive to histamine in food than others. And if you don't make enough of the enzyme that breaks down histamine, the when you eat leftovers or you eat those high histamine foods, your IQ will drop because you just can't think. No matter what you do. If you regularly feel hungover or foggy or inflamed, like you just can't think, especially after certain meals, there's a good chance you have histamine intolerance. Something as simple as quercetin or an enzyme that breaks down histamine could make a big difference in your iq if histamine is holding your IQ down. So here's the deal. You don't need to treat these strategies like a to do list. And you have to do everything, every one of them. That would actually drive you crazy and it would be impossible. Look at this list. Pick a few. The ones that stood out the most, the ones you said, aha, I need to know what that is. And do that. And watch your brain get sharper when you do that. Now you have more energy. Now you have more focus. And you'll try a couple more. For me, the gateway drug was literally nootropics, and it was neurofeedback. And I've done everything on this list and all of them work. Give it a try. Let me know your experience. I know that you can train your brain. You can set up your environment through biohacking to make yourself smarter. Welcome to being upgraded.