How to Boost Your Brain Power with Artificial Intelligence. Ines O’Donovan, PhD ‘Interviews’ ChatGPT 4

In today's fast-paced world, women entrepreneurs and leaders are constantly seeking ways to stay ahead of the curve, maintain their health, and slow down the hands of time.

Welcome to a fascinating conversation about how you can boost your brain power with the help of artificial intelligence.

Nowadays, AI is more than just a buzzword in the tech industry. It has the potential to revolutionize the way we live, work, and learn.

One of the exciting applications of AI is in the field of cognitive enhancement.

I had a chat with ChatGPT, a cutting-edge AI-powered chatbot, to see what you can do to improve your brain’s performance and how Artificial Intelligence can help … while at the same time exploring how good current conversational AI like ChatGPT, version 4, truly is.

You’ll find my questions in gold and ChatGPT's answers. I did shorten some of the answers to remove the repetitions.

I have added some comments in Italics to share some thoughts that came up for me when reading the answers.

Let's dive in!

Ines: Act as an Executive Coach and Consultant advising women entrepreneurs and leaders on how to be the best they can be now, slow and reverse aging, and live longer. Answer the following question:

How can I boost my brain's performance with artificial intelligence?

Here are some practical ways to utilize AI for enhancing cognitive capabilities:

1. Personalized learning

Use AI-driven educational platforms to identify your strengths and weaknesses, and tailor learning programs to improve specific areas. These platforms can adapt to your learning style and provide customized content, making the learning experience more efficient and effective.

2. Brain training apps

Engage with AI-powered brain training apps that focus on improving cognitive skills, such as memory, attention, and problem-solving. These apps use AI algorithms to continually adjust the difficulty level, ensuring that you consistently challenge your brain and achieve growth.

3. Virtual assistants

Utilize virtual assistants like Siri, Alexa, or Google Assistant to help organize your life, manage tasks, and find information efficiently. Delegating tasks to these AI tools will free up mental resources, allowing you to focus on more critical aspects of your business and personal life.

4. Mindfulness and meditation apps: Leverage AI-driven meditation and mindfulness apps to develop a regular mindfulness practice. These apps can analyze your meditation sessions, provide personalized guidance, and help you track your progress. A consistent mindfulness practice is known to improve focus, emotional intelligence, and overall well-being.

5. Biofeedback and neurofeedback: Explore AI-based biofeedback and neurofeedback technologies that monitor physiological indicators like heart rate variability and brainwave patterns. These tools provide real-time feedback on your cognitive and emotional states, enabling you to develop strategies to optimize your performance.

6. AI-powered health and wellness apps: Utilize AI-driven apps to track and optimize your physical and mental health. These apps can monitor your exercise, nutrition, sleep, and stress levels, providing personalized recommendations and insights to help you maintain a balanced lifestyle. A healthy body supports a healthy mind, which in turn enhances cognitive performance.

7. AI-based language learning: Leverage AI-powered language learning platforms to enhance your cognitive abilities and promote mental agility. Learning a new language strengthens neural connections and improves memory, attention, and problem-solving skills.

8. AI-enhanced collaboration tools: Use AI-driven collaboration platforms to streamline communication, project management, and decision-making. These tools can analyze data, identify patterns, and generate insights, empowering you to make informed decisions and enhance your leadership skills.

9. AI-generated content: Stay informed and up-to-date on relevant industry news and trends through AI-generated content. AI-driven platforms can curate content based on your interests and preferences, ensuring you receive targeted information that contributes to your professional growth and development.

10. Embrace lifelong learning: Stay ahead of the curve by continually learning about AI and other emerging technologies. Understanding the capabilities and limitations of AI will enable you to make informed decisions on how to integrate AI into your personal and professional life, ultimately boosting your cognitive performance.

By incorporating AI into various aspects of your life, you can enhance your cognitive abilities, slow down aging, and live longer. As an entrepreneur and leader, leveraging AI can help you be the best version of yourself, enabling you to achieve greater success and make a lasting impact.

Ines: This sounds all logical, and yes, they are some of the basic ways to help your brain to be healthier.I thought it was interesting that ChatGPT advised on AI-generated content (self-serving?) and that it focused on learning about AI as a way to embrace lifelong learning.

But, as you can see, all the information is very general, so I decided to ask for more details …

Can you give specific examples of tools, apps, platforms, etc, that help with all the suggestions above?

Certainly! Here is a list of specific tools, apps, and platforms that align with the suggestions mentioned earlier:

1. Personalized learning:

• Coursera (www.coursera.org)
• Udemy (www.udemy.com)
• Khan Academy (www.khanacademy.org)

2. Brain training apps:

• Lumosity (www.lumosity.com)
• Elevate (www.elevateapp.com)
• Peak (www.peak.net)

3. Virtual assistants:

• Siri (Apple devices)
• Alexa (Amazon devices)
• Google Assistant (Android devices)

4. Mindfulness and meditation apps:

• Headspace (www.headspace.com)
• Calm (www.calm.com)
• Insight Timer (www.insighttimer.com)

5. Biofeedback and neurofeedback:

• Muse (www.choosemuse.com)
• Emotiv (www.emotiv.com)
• NeXus (www.mindmedia.com)

6. AI-powered health and wellness apps:

• MyFitnessPal (www.myfitnesspal.com)
• Fitbit (www.fitbit.com)
• WHOOP (www.whoop.com)

7. AI-based language learning:

• Duolingo (www.duolingo.com)
• Rosetta Stone (www.rosettastone.com)
• Babbel (www.babbel.com)

8. AI-enhanced collaboration tools:

• Slack (www.slack.com)
• Microsoft Teams (www.microsoft.com/en/microsoft-teams)
• Trello (www.trello.com)

9. AI-generated content:

• Feedly (www.feedly.com)
• Pocket (www.getpocket.com)
• Google Alerts (www.google.com/alerts)

10. Embrace lifelong learning:

• edX (www.edx.org)
• LinkedIn Learning (www.linkedin.com/learning)
• TED Talks (www.ted.com)

These tools, apps, and platforms can help you leverage AI to boost your brain performance, slow and reverse aging, and live longer. By integrating these resources into your daily routine, you can improve your cognitive abilities and enhance your personal and professional life.

Ines: I was surprised by some of the tools as I had never heard about them. And I do recommend checking them out. But 2 things came up for me:

1) Some of the tools are not the most effective for their purpose
2) Not all of the tools actually use AI. So, I wanted to dive deeper …

Many of the tools you mentioned don't actually use Artificial Intelligence. How do you define Artificial Intelligence?

I apologize for any confusion. You are correct that some of the tools mentioned might not explicitly use AI. Artificial Intelligence (AI) is a broad field that encompasses various technologies and techniques, and it is not always easy to ascertain the extent to which AI is employed in each tool.

AI is generally defined as the development of computer systems capable of performing tasks that would typically require human intelligence. These tasks may include learning, reasoning, problem-solving, perception, understanding natural language, and speech recognition, among others. AI can be categorized into two main types: narrow or weak AI and general or strong AI.

1. Narrow (weak) AI: This type of AI is designed to perform a specific task or a set of tasks without possessing the full range of human cognitive abilities. Most of the AI tools and applications we interact with today, such as virtual assistants and recommendation algorithms, fall under this category.
2. General (strong) AI: This type of AI aims to possess the full range of human cognitive abilities, enabling it to understand, learn, and apply knowledge across various domains. General AI is still a theoretical concept and has not yet been achieved.

Some tools mentioned earlier may not explicitly use AI, but they leverage data-driven algorithms, automation, or personalization features that are foundational to AI technologies. For instance, tools like Trello or Microsoft Teams might not have AI at their core, but they could incorporate AI-driven features, such as smart suggestions or natural language processing, to enhance user experience and improve efficiency.

When considering tools and resources, it is crucial to focus on their utility and effectiveness in addressing your specific needs rather than solely on whether they are AI-driven. The key is to find the right combination of tools that work best for you and help you become the best version of yourself.

To provide additional AI-focused tools, here are a few more examples:

1. AI-driven content curation:

• Curata (www.curata.com)
• Anders Pink (www.anderspink.com)

2. AI-based time management and scheduling:

• x.ai (www.x.ai)
• Clara (www.claralabs.com)

3. AI-powered analytics and insights:

• IBM Watson Analytics (www.ibm.com/watson-analytics)
• ThoughtSpot (www.thoughtspot.com)

4. AI-enhanced writing and communication:

• Grammarly (www.grammarly.com)
• OpenAI's GPT-3 (www.openai.com)

Remember that AI's primary purpose is to augment human capabilities, and leveraging the right tools can help you improve your cognitive performance, decision-making, and productivity.

Ines: It seems ChatGPT is very broadly connecting AI to the brain here. And except for Grammarly and GPT, the information is more geared towards enterprises.

Some of the information here is also out-of-date, including the chatbot's own home: GPT 3. We're currently on GPT 4. Some of the links are also out of date, probably due to only being trained on data up to 2021, according to OpenAI. x.ai, for instance, has become Clara. The current link for IBM Watson is https://www.ibm.com/watson.

I have seen more recent (and correct) information, though, shown by the ChatGPT, but each time I did and asked about it, the bot apologized and claimed that it didn't know that.

As the bot had gone too far off for my taste, I went back to the main purpose of my chat with the bot …

If we think about boosting our brain's performance and longevity, it's crucial to look at what actually drives and enhances our brain. Based on the latest research we have available, what are the main aspects we can boost? Include references

To boost brain performance and longevity, it's important to focus on several key aspects that have been shown to drive and enhance brain function based on the latest research. These aspects include physical exercise, nutrition, sleep, mental stimulation, mindfulness, social connections, and stress management. Here are the main aspects and their respective references and links:

1. Physical exercise: Regular exercise has been shown to improve cognitive performance, increase brain volume, and enhance neuroplasticity. Reference: Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., … & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. Link: https://www.pnas.org/content/108/7/3017
2. Nutrition: A healthy diet rich in antioxidants, omega-3 fatty acids, and other nutrients supports brain health and may reduce the risk of cognitive decline. Reference: Morris, M. C., Evans, D. A., Tangney, C. C., Bienias, J. L., & Wilson, R. S. (2006). Associations of vegetable and fruit consumption with age-related cognitive change. Neurology, 67(8), 1370-1376. Link: https://n.neurology.org/content/67/8/1370
3. Sleep: Adequate sleep is essential for memory consolidation, brain recovery, and overall health. Reference: Xie, L., Kang, H., Xu, Q., Chen, M. J., Liao, Y., Thiyagarajan, M., … & Nedergaard, M. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373-377. Link: https://science.sciencemag.org/content/342/6156/373
4. Mental stimulation: Engaging in cognitively demanding activities, such as puzzles, learning new skills, and participating in intellectually stimulating hobbies, can help maintain and improve cognitive function. Reference: Park, D. C., Lodi-Smith, J., Drew, L., Haber, S., Hebrank, A., Bischof, G. N., & Aamodt, W. (2014). The impact of sustained engagement on cognitive function in older adults: the synapse project. Psychological Science, 25(1), 103-112. Link: https://journals.sagepub.com/doi/10.1177/0956797613499592
5. Mindfulness and meditation: Regular mindfulness meditation practice has been linked to improved cognitive function, increased gray matter density, and reduced stress. Reference: Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225. Link: https://www.nature.com/articles/nrn3916
6. Social connections: Maintaining strong social connections and participating in meaningful social activities can support cognitive function and mental well-being. Reference: Fratiglioni, L., Paillard-Borg, S., & Winblad, B. (2004). An active and socially integrated lifestyle in late life might protect against dementia. The Lancet Neurology, 3(6), 343-353. Link: https://www.thelancet.com/journals/laneur/article/PIIS1474-4422(04)00767-7/fulltext
7. Stress management: Effectively managing stress through relaxation techniques, mindfulness, and other coping strategies can help prevent chronic stress-related cognitive decline. Reference: Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381. Link: https://www.nature.com/articles/nrendo.2009.106

Focusing on these key aspects and integrating them into your lifestyle can contribute to a healthier brain, improved cognitive performance, and greater longevity. It's important to remember that individual responses to these interventions may vary, and it's essential to find the strategies that work best for your unique needs and circumstances.

Ines: First and foremost, GPT 4 is finally seemingly no longer coming up with research references that sound good but don't actually exist. This had been a big issue in the previous version. And … because I had asked for it, it also included the links … once again, they were correct.

I did not verify if those studies actually supported what ChatGPT claims.

You do see, though, that all the research is rather old. And is it really the most relevant research?

And as we're talking about how artificial intelligence can support our brain, the next obvious question had to be …

How can AI support those aspects?

AI can support the various aspects of enhancing brain performance and promoting longevity in several ways:

1. Physical exercise:

• AI-powered fitness apps and wearables: AI can analyze your exercise data, set personalized goals, and suggest tailored workouts to maximize the benefits of physical activity. Examples include Fitbod, Google Fit, and WHOOP.
• Virtual trainers and coaches: AI-driven virtual trainers, like Vi (by LifeBEAM) and Tonal, provide personalized guidance and motivation to help you maintain a consistent exercise routine.

2. Mental stimulation:

• AI-enhanced brain training apps: AI algorithms can adapt the difficulty level and personalize cognitive challenges in brain training apps, such as Lumosity and Elevate, to promote mental stimulation and cognitive growth.
• AI-powered learning platforms: AI can create customized learning paths and recommend relevant resources on platforms like Coursera and Udemy, ensuring that the learning experience remains challenging and engaging.

3. Nutrition:

• AI-driven nutrition apps: AI-powered apps, such as MyFitnessPal and Foodvisor, can analyze your dietary habits, recommend personalized meal plans, and track your progress to ensure a balanced and brain-healthy diet.
• AI-based recipe recommendations: AI can suggest recipes based on your dietary preferences, nutritional needs, and available ingredients, making it easier to maintain a healthy diet. Examples include Yummly and Mealime.

4. Sleep optimization:

• AI-powered sleep trackers: Devices like SleepScore and Eight Sleep leverage AI algorithms to analyze sleep patterns, provide personalized insights, and offer recommendations for improving sleep quality, which is crucial for brain health.
• Smart alarms: AI-driven smart alarms, such as Sleep Cycle, can monitor your sleep stages and wake you up at the optimal time within your sleep cycle, helping you feel more refreshed and alert.

5. Stress management:

• AI-enhanced meditation apps: AI can personalize meditation practices and provide real-time feedback on your mindfulness sessions in apps like Muse and Headspace, helping you manage stress more effectively.
• Emotion recognition: AI-based emotion recognition technologies, like Affectiva and Emotiv, can track your emotional state, identify stressors, and provide insights into managing stress and maintaining emotional well-being.

6. Social connections:

• AI-powered networking platforms: AI can identify like-minded individuals and recommend relevant networking events on platforms like LinkedIn and Meetup, fostering social connections that support brain health and cognitive performance.

7. Personalized healthcare:

• AI-driven health assessments: AI can analyze your health data, genetic information, and lifestyle factors to provide personalized risk assessments and recommendations for cognitive health. Examples include 23andMe and Evidation.
• AI-assisted diagnosis and treatment: AI technologies, like IBM Watson Health, can aid in the early detection and treatment of cognitive and health issues by analyzing medical data, providing diagnostic support, and recommending treatment options.

By leveraging AI in these areas, you can effectively support various aspects of brain performance and longevity, ultimately improving your cognitive abilities and overall well-being.

Ines: I feel like we're finally getting to some of the more interesting tips on how we can use new technology like artificial intelligence in ways that support our brain … even though, it didn't actually mention specific tools for mindfulness & meditation.

But it came up with a new aspect: Personalized healthcare, which is very important indeed.

But just hearing about some of the tools is not enough to understand how to use them. So, I wanted to know …

Read ‘Unleash Your Brain Power: How Artificial Intelligence (AI) Can Help You Boost Cognitive Performance' in Jeunessima Magazine 28

Can you design a brain-boosting program for every day of the week that helps with memory, attention, focus, learning, and performance, stimulates BDNF while also making sure the brain gets an opportunity to rest, cleanse itself, slows or reverses aging, and prevents diseases like Alzheimer's and dementia

A brain-boosting program that addresses memory, attention, focus, learning, and performance while promoting brain health and preventing age-related diseases can be designed by incorporating various activities and habits into a weekly schedule. Here's a sample plan for each day of the week:

Monday:

1. Morning workout (30-45 minutes): Engage in a mix of cardiovascular exercises and strength training to stimulate blood flow and BDNF production.
2. Breakfast: Consume a nutrient-dense meal that includes omega-3 fatty acids, antioxidants, and proteins.
3. Work/learning: Utilize the Pomodoro Technique to maintain focus and attention during work or learning activities.
4. Lunch: Opt for a balanced meal that includes leafy greens, lean proteins, and whole grains.
5. Mindfulness meditation (15-20 minutes): Practice mindfulness meditation to reduce stress and improve emotional well-being.
6. Evening relaxation: Engage in a leisurely activity, such as reading or listening to music, to unwind.
7. Sleep: Ensure at least 7-8 hours of quality sleep for optimal brain health.

Tuesday:

1. Morning yoga/stretching (30-45 minutes): Practice yoga or stretching exercises to promote flexibility, balance, and relaxation.
2. Breakfast: Consume a brain-healthy meal, including fruits, nuts, and whole grains.
3. Work/learning: Incorporate short, focused learning sessions to acquire new skills or knowledge.
4. Lunch: Choose a meal rich in vegetables, lean proteins, and healthy fats.
5. Aerobic exercise (20-30 minutes): Engage in a brisk walk, jog, or cycling to improve cardiovascular health.
6. Evening relaxation: Spend time with friends or family to foster social connections and emotional well-being.
7. Sleep: Prioritize 7-8 hours of quality sleep for brain recovery and regeneration.

Wednesday:

1. Morning workout (30-45 minutes): Perform a mix of high-intensity interval training (HIIT) and strength training exercises to boost BDNF production.
2. Breakfast: Opt for a meal rich in fiber, vitamins, and minerals.
3. Work/learning: Apply active learning techniques, such as summarizing or teaching others, to enhance knowledge retention and comprehension.
4. Lunch: Choose a meal that includes leafy greens, whole grains, and lean proteins.
5. Brain training (15-20 minutes): Use brain training apps like Lumosity or Elevate to challenge cognitive skills.
6. Evening relaxation: Engage in a creative hobby, such as painting, writing, or playing an instrument.
7. Sleep: Maintain a consistent sleep schedule and aim for 7-8 hours of quality sleep.

Thursday:

1. Morning meditation (15-20 minutes): Practice mindfulness meditation to improve focus and reduce stress.
2. Breakfast: Choose a meal that includes omega-3 fatty acids, antioxidants, and proteins.
3. Work/learning: Break tasks into smaller, manageable goals and track progress to stay motivated.
4. Lunch: Opt for a balanced meal with vegetables, whole grains, and healthy fats.
5. Nature walk (20-30 minutes): Spend time outdoors to enhance mood, attention, and mental well-being.
6. Evening relaxation: Unwind by watching an educational documentary or engaging in light reading on a topic of interest.
7. Sleep: Aim for 7-8 hours of quality sleep to promote brain recovery and overall health.

Friday:

1. Morning workout (30-45 minutes): Engage in a mix of cardiovascular exercises and strength training to stimulate blood flow and BDNF production.
2. Breakfast: Consume a nutrient-dense meal that includes fruits, nuts, and whole grains.
3. Work/learning: Use AI-driven language learning apps, such as Duolingo or Babbel, to learn a new language or improve existing skills.
4. Lunch: Choose a meal rich in vegetables, lean proteins, and healthy fats.
5. Visualization or deep breathing exercises (10-15 minutes): Practice relaxation techniques to manage stress and improve focus.
6. Evening relaxation: Enjoy a leisurely activity, such as playing board games or solving puzzles, to unwind and stimulate the brain.
7. Sleep: Ensure at least 7-8 hours of quality sleep for optimal brain health.

Saturday:

1. Morning nature walk or hike (45-60 minutes): Spend time outdoors to improve mood, attention, and mental well-being.
2. Breakfast: Opt for a meal rich in fiber, vitamins, and minerals.
3. Social engagement: Connect with friends or family members, either in-person or virtually, to foster social connections and emotional well-being.
4. Lunch: Choose a meal that includes leafy greens, whole grains, and lean proteins.
5. Volunteering or community involvement: Participate in local events or volunteer activities to strengthen social bonds and contribute to a sense of purpose and well-being.
6. Evening relaxation: Engage in a creative hobby, such as painting, writing, or playing an instrument, to unwind and stimulate the brain.
7. Sleep: Maintain a consistent sleep schedule and aim for 7-8 hours of quality sleep.

Sunday:

1. Morning meditation (15-20 minutes): Practice mindfulness meditation to improve focus and reduce stress.
2. Breakfast: Consume a brain-healthy meal, including fruits, nuts, and whole grains.
3. Leisurely learning: Spend time exploring a topic of interest, such as reading articles, watching TED Talks, or attending workshops.
4. Lunch: Opt for a balanced meal with vegetables, whole grains, and healthy fats.
5. Rest and relaxation: Dedicate time for restorative activities like taking a warm bath, practicing gentle yoga, or engaging in deep breathing exercises.
6. Evening relaxation: Unwind with a leisurely activity, such as reading or listening to music, or engage in a guided visualization or progressive muscle relaxation session.
7. Sleep: Prioritize 7-8 hours of quality sleep to support brain recovery and regeneration.

The program incorporates a balanced approach, combining these elements to provide a well-rounded and sustainable routine for promoting brain health and reducing the risk of age-related cognitive decline.

It's important to remember that individual needs and preferences may vary, so feel free to adjust the program to better suit your lifestyle, goals, and personal circumstances. Ultimately, the key to success is to create a sustainable routine that effectively integrates the various components of cognitive health and well-being.

Ines: I don't know about you, but I'm bored by the suggestions. We're back to pretty general ideas.

This is where having a trained coach makes a true difference.

When I work with women founders, entrepreneurs, and leaders, I know what questions to ask them, I find out what they truly want … and don't want, what challenges they have, what their day looks like, and so much more.

With that, it's far easier to design a personalized program that works … and that brings results like one of the women entrepreneurs I had coached:

When she came to me, she didn't have as much energy anymore. But she had so many ideas, so many things to do. Unfortunately, she just couldn't focus long enough … something she wasn't used to. She had always been a high-achiever. And it didn't help that her eyes were incredibly dry, so she couldn't use her primary tool, her computer, for very long. Suffice to say, we fixed all that within a few months, and she was able to take on several new projects … at the age of 60 … enjoying her life … and business again.

I digress.

But … she was on my mind when I came up with the next question, as we had used some super simple, zero-resistance tips that took her just a few minutes a day …

You don't mention any biohacking or, as we call them, BioFinesse techniques that have proven to work

You're right. I didn't mention any specific biohacking or BioFinesse techniques in the previous program. Here are some biohacking techniques that can be incorporated into the brain-boosting program to further enhance cognitive performance and overall well-being:

1. Intermittent fasting: Intermittent fasting has been shown to improve cognitive function, increase neuroplasticity, and promote cellular repair (Mattson et al., 2014). You can experiment with different fasting protocols, such as 16:8, where you fast for 16 hours and eat during an 8-hour window.
2. Cold exposure: Cold showers or cold plunges can help boost mood, reduce inflammation, and improve circulation (Shevchuk, 2008). You can start with a cold shower in the morning or incorporate cold exposure into your workout routine.
3. Nootropics: Nootropics are supplements or substances that can enhance cognitive function, such as memory, creativity, and motivation. Some popular nootropics include caffeine, L-theanine, and racetams. Always consult with a healthcare professional before starting any new supplement regimen.
4. Neurofeedback: Neurofeedback is a non-invasive technique that involves monitoring and training brain activity to improve cognitive function and emotional regulation (Gruzelier, 2014). You can explore neurofeedback therapy with a trained professional or try at-home devices like Muse or Emotiv.
5. Photobiomodulation: Photobiomodulation, also known as low-level laser therapy (LLLT), uses specific wavelengths of light to stimulate cellular function, reduce inflammation, and promote healing (Hamblin, 2017). Devices like the Vielight can be used to deliver targeted light therapy to specific areas of the brain, potentially improving cognitive performance and overall brain health.
6. Binaural beats: Binaural beats are auditory stimuli that can help entrain brain waves to specific frequencies, promoting relaxation, focus, or creativity (Wahbeh et al., 2007). You can use binaural beat apps or audio tracks during meditation, work, or relaxation sessions.
7. Heart rate variability (HRV) training: HRV training involves using biofeedback to improve the balance between the sympathetic and parasympathetic nervous systems, promoting stress resilience and emotional regulation (Lehrer & Gevirtz, 2014). HRV training can be practiced using devices like the HeartMath Inner Balance or Elite HRV.
8. Sleep optimization: In addition to maintaining a consistent sleep schedule, you can experiment with sleep-enhancing biohacks, such as using a weighted blanket, trying sleep-promoting supplements like melatonin or magnesium, or using a light therapy device like the Philips Wake-up Light to simulate a natural sunrise.
9. Environmental design: Optimize your living and working spaces to promote cognitive function and well-being. This may include using ergonomic furniture, investing in air purifiers, adjusting lighting conditions, or incorporating plants to improve air quality and create a more calming environment.

Remember, individual responses to biohacking techniques can vary, so it's important to experiment with different approaches and monitor your progress to determine what works best for you. Always consult with a healthcare professional before starting any new supplement regimen or making significant lifestyle changes.

Here are the references for the studies mentioned:

Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381. https://www.nature.com/articles/nrendo.2009.106

Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., … & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. https://www.pnas.org/content/108/7/3017

Gruzelier, J. H. (2014). EEG-neurofeedback for optimising performance. I: a review of cognitive and affective outcome in healthy participants. Neuroscience & Biobehavioral Reviews, 44, 124-141. https://www.sciencedirect.com/science/article/pii/S0149763414001144

Hamblin, M. R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4 (3), 337-361. https://www.aimspress.com/article/10.3934/biophy.2017.3.337

Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756. https://www.frontiersin.org/articles/10.3389/fpsyg.2014.00756/full

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58. https://www.sciencedirect.com/science/article/pii/S1568163716302513

Morris, M. C., Evans, D. A., Tangney, C. C., Bienias, J. L., & Wilson, R. S. (2006). Associations of vegetable and fruit consumption with age-related cognitive change. Neurology, 67(8), 1370-1376. https://n.neurology.org/content/67/8/1370

Park, D. C., Lodi-Smith, J., Drew, L., Haber, S., Hebrank, A., Bischof, G. N., & Aamodt, W. (2014). The impact of sustained engagement on cognitive function in older adults: the synapse project. Psychological Science, 25(1), 103-112. https://journals.sagepub.com/doi/10.1177

Ines: What do you think about those suggestions? I find them more interesting … and some of them are so simple, yet effective. Intermittent fasting, for instance, is a very powerful tool for our brain. Cold showers are something everybody can do … and it's free!

Some of the suggestions are more advanced, but they show that there is far more you can do than you might have thought possible.

As one hour had passed by the time I got those answers, I still wanted to take a quick look into the future …

What brain-boosting approaches and technologies will we see in the future?

As technology and scientific research continue to advance, we can expect to see more innovative approaches and technologies designed to boost brain performance and support overall cognitive health. Some potential future developments may include:

1. Advanced brain-computer interfaces (BCIs): BCIs, which enable direct communication between the brain and external devices, could become more sophisticated and widely available, allowing for enhanced cognitive function, memory augmentation, and even telepathic communication.
2. Personalized nootropics and neuro-enhancement: We may see the development of highly personalized nootropic supplements, tailored to an individual's unique genetic and biochemical profile, to optimize cognitive function and overall brain health.
3. Improved neurofeedback and brain training tools: Advances in machine learning and AI could lead to more effective and personalized neurofeedback and brain training programs, helping users to target specific cognitive functions and optimize their brain performance.
4. Nanotechnology for targeted drug delivery: The use of nanotechnology could enable highly targeted delivery of drugs or other therapeutic agents directly to the brain, potentially allowing for more effective treatments of neurological conditions and enhancement of cognitive function.
5. Gene editing and stem cell therapy: Gene editing techniques like CRISPR and advancements in stem cell therapy may enable the development of more effective treatments for neurodegenerative diseases and cognitive decline, as well as the potential for cognitive enhancement.
6. Virtual reality and augmented reality applications: The continued development of virtual and augmented reality technologies may lead to more immersive and engaging brain training experiences, promoting cognitive health and well-being.
7. Brain stimulation techniques: Advances in non-invasive brain stimulation techniques, such as transcranial magnetic stimulation (TMS) and transcranial direct current stimulation (tDCS), may lead to more refined and effective methods for enhancing cognitive function, treating neurological disorders, and improving overall brain health.
8. Enhanced sleep technology: The future may bring more advanced sleep technologies that optimize sleep quality, support memory consolidation, and promote overall brain health. This could include smart beds and pillows, advanced sleep-tracking devices, and personalized sleep optimization programs based on individual sleep patterns.
9. AI-driven mental health support: AI-powered tools could become more sophisticated and widely available, providing personalized mental health support, therapy, and coaching to enhance emotional well-being and cognitive function.
10. Nutrigenomics: The study of how nutrition and genetics interact could lead to highly personalized dietary recommendations designed to optimize cognitive performance and overall brain health based on an individual's unique genetic makeup.
11. Early detection and prevention of cognitive decline: Advances in neuroimaging, biomarkers, and AI-driven data analysis may enable earlier detection and more effective prevention strategies for cognitive decline and neurodegenerative diseases.
12. Integration of brain-boosting technologies: We may see the development of integrated systems that combine multiple brain-boosting technologies, such as wearables, AI-driven coaching, and personalized nutrition, to create comprehensive and highly tailored brain optimization programs.

These are just a few examples of potential future advancements in brain-boosting approaches and technologies. As our understanding of the brain and cognitive processes deepens, we can expect even more innovative solutions to emerge.

Ines: We can already use many of those ‘future technologies' described above, but we will see so many more over the next years as AI becomes more intelligent … and with that, we can create more intelligent solutions that boost our brain power and help us to be our best at any time … and reverse aging and live longer.