Stay sharp well into your older years by integrating proven lifestyle and nutrition routines
For many biohackers, the final decades can be just as productive and creative as the rest of life. All they need to do is integrate the proper pro-aging strategies to beat off cognitive decline. Start protecting your brain today — you’ll be thankful your entire life.
Although aging is a natural process, we still all seem to want to prevent it. Interestingly, a movement is now advocating for a shift away from the term “anti-aging” to the more positive term “pro-aging.” The “pro-aging” attitude encourages individuals to embrace and be satisfied with their own aging process while adopting healthier behaviors to support better aging.1 As we get older, some brain functions become more challenging, such as processing speeds, memory, attention, language skills, and executive functions like problem-solving, organizing, abstract thinking, emotional processing, and decision-making.2
Being proactive about how you age can greatly benefit your brain function. For instance, eating a plant-based diet, doing regular exercise, getting enough sleep, and managing your stress can help you protect your memory and cognitive function.3
As we age, our brains naturally go through changes that impact brain function. These changes are known as the “Hallmarks of Brain Aging,” and include age-related declines that are a part of the natural aging process. These hallmarks are also involved, and more pronounced, in neurodegenerative diseases.4 As a result, there is a growing interest in learning about how to inhibit these hallmarks to delay or even prevent brain diseases.
Regular exercise is one of the most effective ways to reduce age-related cognitive decline. For this reason, it has been suggested that exercise should become a primary treatment for older adults at risk for neurodegenerative disorders. In fact, one study found that regularly exercising for one hour is associated with improved cognitive performance in older adults.5 Additionally, mental stimulation such as doing crosswords, solving math problems, and reading, can help build up the brain by creating new connections between brain cells. This is known as brain “plasticity” and creates a reserve against future cell loss.6
Supporting our brain with nutritional supplements also combats aging, as we naturally lose the ability to absorb certain nutrients as we get older. For example, taking vitamin B12 and Omega-3 DHA supplements can decrease confusion, depression, and poor memory.7 Moreover, vitamin D can lower inflammation and reduce the risk of cognitive impairment.
“There are steps we can all take now to prevent the cognitive decline that experts have long believed to be unavoidable and irreversible.”
Filled with simple, everyday actions we can take to avoid disease, promote vitality, and prevent dementia and late onset Alzheimer’s, The Aging Brain is an easy-to-use guide to maintaining brain and body health throughout our lives. Based on solid, up-to-date scientific research, the interventions explained in this book not only prevent progression toward dementia even in those who have already shown mild cognitive impairment, they also reduce disability and depression and keep people living independently longer than those who do not practice these methods.
“The Body Keeps the Score” is a New York Times bestseller that offers a bold new paradigm for healing. Dr. Bessel van der Kolk, a renowned trauma expert, explores how trauma reshapes both body and brain, affecting sufferers’ pleasure, engagement, self-control, and trust. He presents innovative treatments like neurofeedback, meditation, sports, drama, and yoga that activate the brain’s natural neuroplasticity. Based on his own research and that of other leading specialists, this book reveals the immense power of relationships to hurt and heal.
The book Save Your Brain is an informative guide that emphasizes the importance of preventing dementia and cognitive decline. It provides the latest research on how to protect your most valuable asset. The book answers questions such as what lifestyle changes make a difference, what experts do to protect themselves from cognitive decline, and what can be done to preserve our quality of life as we age. It is a captivating read that educates readers about the service or product being discussed, capturing their attention and leaving them well-informed.
Your brain is the most essential organ in your body. The brain and spinal cord are intimately connected to every bodily system and organ, so when it is balanced everything in your body and mind will function more efficiently. It’s vitally important to take proactive steps now, or you risk losing everything, including your ability to think clearly, be creative, remember details, and retain your memory. In Biohack Your Brain, leading neuroscientist Dr. Kristen Willeumier reveals how you can change your brain by making simple and easy modifications to your lifestyle.
MindMate® is an award-winning app that helps reduce the risk of memory loss and cognitive decline. It’s loved by over 1 million users worldwide, including those living with memory loss like dementia. Based on world-leading science, MindMate offers brain workouts, nutrition advice, and exercise routines.
CogniFit offers fun and engaging mental games that help to train your brain. Their patented system takes a personalized approach to improve your cognitive function from anywhere. CogniFit’s effective technology is used by the scientific community, universities, hospitals, and families worldwide.
Peak offers 45+ games across six categories to help you expand your mental skills. Choose from a catalog of games or opt for versatile Daily Workouts. Try their Coffee Break game, which provides a quick boost in under five minutes. They also provide insights about your performance to support your growth.
Lumosity is a brain training program that offers games designed to exercise memory, flexibility, and more. The games target specific types of memory like working memory, short-term memory, and spatial recall. Lumosity’s cognitive training program is a fun, interactive way to train your brain and learn.
Art With Elders (AWE) is a non-profit organization that leverages the power of art, creativity, and community to enhance the aging journey. Since its inception in 1991, AWE has been offering fine arts classes to older adults, enabling them to express themselves and share their life experiences through public exhibits. The program fosters self-expression, social connection, and community involvement among older adults. AWE’s classes are conducted by professional artists both in-person and online, ensuring accessibility across 5 languages.
The Lessons Network was established to assist musicians of all skill levels in dedicating more time to learning their instrument(s) of choice. To ensure students’ comfort during the early stages of learning, The Lessons Network has transitioned online. Learn to play guitar, banjo, or other stringed instruments from the network of professional instructors. Students can select an instructor who best suits their requirements. Currently, all lessons are conducted online, with plans to offer a blend of in-store and virtual lessons in the future.
The Garden Conservancy is dedicated to preserving America’s gardens and gardening traditions. They work with garden owners, communities, horticulturists, and historians to preserve special gardens across America. They also help new and emerging public gardens become community-based public resources by drawing upon the expertise of their own dedicated staff and their network of experts in all aspects of garden design, management, and restoration. Since 1989, the Conservancy has helped over 100 outstanding American gardens survive and prosper.
The Magnetic Memory Method is a powerful memory technique that uses Memory Palaces, mnemonics, and other memory techniques to store and retrieve foreign language vocabulary and various types of information. It enables you to recall information anytime, anywhere, and under any circumstance. This method leverages our memory of space, which is one of our strongest resources. By exercising different levels of your memory, such as spatial, episodic, autobiographical, semantic, and sensory memory, you can enhance your overall memory capacity.
1. Bergquist, S. H. (2015). 5 powerful benefits of ‘pro-aging’ thinking. CNN Health. https://www.cnn.com/2015/01/02/health/age-self-fulfilling-prophecy/index.html
2. Kernisan, L. (2022). 6 Ways that Thinking Changes with Aging (& What to Do About This). Better Health While Aging. https://betterhealthwhileaging.net/how-brain-function-changes-with-normal-cognitive-aging/
3. Protecting memory: strategies for healthy brain aging. (2020). Harvard Health. https://www.health.harvard.edu/healthbeat/protecting-memory-strategies-for-healthy-brain-aging
4. Wahl, D., Cavalier, A. N., & LaRocca, T. J. (2021). Novel Strategies for Healthy Brain Aging. Exercise and Sport Sciences Reviews, 49(2), 115–125. https://doi.org/10.1249/jes.0000000000000242
5. Gomes-Osman, J., Cabral, D. F., Morris, T., McInerney, K. F., Cahalin, L. P., Rundek, T., Oliveira, A. F., & Pascual-Leone, A. (2018). Exercise for cognitive brain health in aging. Neurology, 8(3), 257–265. https://doi.org/10.1212/cpj.0000000000000460
6. 12 ways to keep your brain young. (2022). Harvard Health. https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young
7. Fuhrman, J., MD. (2020). 10 Strategies to Boost Your Cognitive Health and Fight Brain Aging. Verywell Mind. https://www.verywellmind.com/strategies-to-boost-cognitive-health-and-fight-brain-aging-4077306
8. Klein, J. (2023). 9 strategies to help preserve brain health. UC Health. https://www.uchealth.org/today/9-strategies-to-help-preserve-brain-health/
Research shows that a regular yoga practice offers improved mindfulness and balance, as well as deeper breathing and stronger muscles. And that’s not all — yoga can halt cognitive decline and boost brain function, too!
It seems that everyone wants to prevent aging these days. That said, a new term has emerged — “pro-aging” — which embraces the idea of being content with the natural aging process.1 This concept can inspire individuals to adopt healthier behaviors, feel empowered about their age, and even boost their immune system. For example, keeping your body strong and flexible through a maintained yoga practice is a healthy habit you should consider adopting.
Many of us are already aware of the benefits of yoga, including decreased stress and anxiety, better attention, improved movement and flexibility, and boosted mood. However, recent research has been focusing on the specific advantages of yoga for aging. While there are many physical benefits to practicing yoga,2 it can also offer significant advantages for the aging brain.
As our brains age, there are changes to its structure that impact how our brains work.3 These changes are often responsible for the typical signs of aging such as forgetfulness, decreased focus, and difficulty with executive functions like planning, organization, and time management. Research suggests that long-term yoga practitioners have better activity in brain regions responsible for attention, self-control, memory functions, and internally directed cognition, such as daydreaming. 4 In fact, a study found that women who had been practicing yoga for at least 8 years experienced physical changes in their brains that could potentially prevent aging and protect critical functions like learning, memory, and attention. Additional research suggests that memory can be improved through practicing yoga. Patients with mild cognitive impairment had a significant improvement in memory scores after practicing yoga compared to those who didn’t, indicating that yoga may boost brain activity and combat cognitive decline.5,6
One of the most intriguing areas of research on yoga is its potential to protect against cellular aging. One study found that practicing yoga and meditation for 12 weeks lead to a significant increase in telomere length. Telomeres typically get shorter as we age, which is associated with a number of age-related illnesses. These findings suggest that yoga and meditation have a potential anti-aging effect.7
Several yoga poses are recommended for pro-aging.8,9 The physical benefits of these postures are linked to mental and emotional benefits.
A typical yoga practice will involve a series of different poses in a row. You can attend local yoga classes or search online for practices that can be done at home.
“Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.”
Yoga Wake Up is an app that helps you build better habits around your bedtime and waking routine. It offers gentle audio practices by amazing yoga teachers and expert meditators. The app has a first-ever yoga alarm clock that allows you to select your desired audio-guided session and your wake-up time.
Gaia is a leading streaming platform that empowers your conscious awakening by providing access to a vast library of 8,000+ videos, films, documentaries, series, and live events. It is a premier destination where the world’s top thought leaders and teachers share their knowledge and expertise.
Daily Yoga is a great platform for both beginners and advanced users. With dozens of beginner-friendly yoga classes, you can start your day with a yoga workout that suits your needs. Daily Yoga provides health benefits for both your mind and body with multiple yoga poses, and various guided yoga classes.
Asana Rebel is a fitness app that can help you achieve your health goals. It offers a range of yoga-inspired programs that can be done anytime, anywhere, even in the busiest schedules. The app provides 5-minute workouts, articles, daily challenges, and fun quizzes to keep you motivated and on track.
This is a comprehensive medical yoga program that helps manage and prevent arthritis. Arthritis can limit everyday activities for more than seven million Americans, but yoga can increase range of motion and alleviate discomforts. Loren Fishman and Ellen Saltonstall, who have seven decades of clinical experience between them, provide a spectrum of exercises for beginners and experts. The guide is broken down into chapters focusing on each major joint, with 100 classical yoga poses and numerous imaginative and physiologically sound adapted poses.
Chair Yoga: Sit, Stretch, and Strengthen Your Way to a Happier, Healthier You is a comprehensive guide to 100 yoga poses and exercises that can be done daily, anywhere, anytime, in a chair. It offers remarkable physical and mental health rewards. No mat, standing, or yoga pants are required, practice anywhere. Just grab a chair and get started! Kristin created Chair Yoga to help the majority of Americans living a sedentary lifestyle and those who struggle to fit movement or exercise into their day. The poses are easy enough for all ages and stages.
Yoga for Healthy Aging is the definitive resource on how to use yoga to foster your physical, mental, and emotional health for a lifetime. Baxter Bell, MD, and Nina Zolotow, respected yoga teachers and authors of the popular “Yoga for Healthy Aging” blog, explain how yoga can address concerns related to strength, flexibility, cardiovascular and brain health. Age gracefully with a steady yoga practice—this “user-friendly book” offers “a wealth of information” on how to use yoga to support your physical, mental, and emotional health for a lifetime.
Sage Rountree and Alexandra DeSiato present a unique book that explores the benefits of yoga for healthy aging. Their comprehensive guide offers a variety of poses and routines to help individuals of all ages stay fit and injury-free. With decades of experience as yoga teachers, the authors provide simple ways to maintain and enhance physical abilities well into one’s 50s, 60s, and beyond. The book includes fully illustrated sequences, each accompanied by an overview of its benefits, modifications, and options tailored to individual needs.
1. Bergquist, S. H. (2015). 5 powerful benefits of ‘pro-aging’ thinking. CNN. https://www.cnn.com/2015/01/02/health/age-self-fulfilling-prophecy/index.html
2. Shaffer, A. (2017, January 11). How Yoga Can Help You Look Younger Than Your Years. Health. https://www.health.com/fitness/yoga-workout-anti-aging
3. Afonso, R. F., Balardin, J. B., Lazar, S. W., Sato, J. R., Igarashi, N. S., Santaella, D. F., Lacerda, S. S., Amaro, E., & Kozasa, E. H. (2017). Greater Cortical Thickness in Elderly Female Yoga Practitioners—A Cross-Sectional Study. Frontiers in Aging Neuroscience, 9. https://doi.org/10.3389/fnagi.2017.00201
4. Santaella, D. F., Balardin, J. B., Afonso, R. F., Giorjiani, G. M., Sato, J. R., Lacerda, S. S., Amaro, E., Lazar, S. W., & Kozasa, E. H. (2019). Greater Anteroposterior Default Mode Network Functional Connectivity in Long-Term Elderly Yoga Practitioners. Frontiers in Aging Neuroscience, 11. https://doi.org/10.3389/fnagi.2019.00158
5. Eyre, H. A., Acevedo, B. P., Yang, H., Siddarth, P., Van Dyk, K., Ercoli, L. M., Leaver, A. M., St Cyr, N., Narr, K. L., Baune, B. T., Khalsa, D. S., & Lavretsky, H. (2016). Changes in Neural Connectivity and Memory Following a Yoga Intervention for Older Adults: A Pilot Study. Journal of Alzheimer’s Disease, 52(2), 673–684. https://doi.org/10.3233/jad-150653
6. Can Yoga Help Seniors Fight Aging? (2021). Better Aging. https://www.betteraging.com/beauty-and-wellness/can-yoga-help-seniors-fight-aging/
7. Tolahunase, M., Sagar, R., & Dada, R. (2017). Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study. Oxidative Medicine and Cellular Longevity, 2017, 1–9. https://doi.org/10.1155/2017/7928981
8. Yoga For Seniors (7 Exercises and Benefits (2023) Lifeline Canada. https://www.lifeline.ca/en/resources/yoga-for-seniors/
9. Cangeloso, L. (2022). Best Yoga Poses For Older Adults, According To Experts. Forbes Health. https://www.forbes.com/health/healthy-aging/best-yoga-poses-for-older-adults/
In order to feel your best year after year, you need to incorporate the macronutrients your brain relies on to perform into your diet. Consider intermittent fasting and biohacking your meals for pro-aging success.
Food has become more than just a way to fuel our bodies. We now understand that what we eat matters, but in our fast-paced society, it’s easy to choose convenience over nutrition. Food not only affects our bodies, but it also affects our brains. The brain is the most energy-demanding organ in the body, requiring a variety of essential fats, vitamins, minerals, proteins, and carbohydrates to function optimally.1 As we age, our bodies don’t produce or absorb important compounds in the same way. Although we can use supplements to replace some of these essential nutrients, getting them from whole foods is typically the best approach, as they are in their most natural form. Losing the ability to absorb these important compounds can seriously impact how our brains work.2
As we get older our brains naturally go through changes that impact their function. Research has shown us that nutrition can play a critical role in supporting brain health and preventing neurodegenerative diseases.
Certain foods are particularly rich in brain-boosting ingredients, and incorporating them into our diet can be an effective way to support our brains. For example, omega-3 fatty acids (found in fatty fish like salmon), leafy green vegetables (like kale, spinach, and chard), nuts, and berries all contain different nutrients and compounds that support brain health.3
Calorie restriction (CR) and fasting have been shown to delay aging and age-related diseases. Certain pro-aging pathways are decreased through fasting. These interventions decrease certain pro-aging pathways, including increasing autophagy (the process by which the body clears out and recycles damaged cells), lowering oxidative damage, and improving insulin sensitivity, all of which play a major role in preventing age-related diseases.4
“Food is a powerful drug. You can use it to help mood and cognitive ability or you can unknowingly make things worse.”
The Mediterranean Dish is a personal food blog that offers modern Mediterranean recipes and lifestyle tips. Suzy, the cookbook author and founder of the site, was born and raised in Port Said, Egypt.
The blog features easy-to-follow recipes that celebrate the bold flavors of the Mediterranean from Southern Europe, North Africa, and the Middle East. The recipes are tested to perfection and use wholesome ingredients.
The blog also provides hundreds of Mediterranean diet recipes and resources on eating and living the Mediterranean way. Suzy’s guiding Mediterranean values are simple: eat with the seasons, use mostly whole foods, and share. Join The Mediterranean Dish community today!
Ornish Lifestyle Medicine has been scientifically proven to reverse the progression of severe coronary heart disease, type 2 diabetes, hypercholesterolemia, high blood pressure, and early-stage prostate cancer. Their approach to nutrition is all about feeling good. When you eat this way, you will lose weight and gain health. The Ornish Lifestyle Medicine™ Dietary Guidelines emphasize that foods are neither good nor bad but some are more healthy.What’s sustainable is pleasure and feeling good, so relish in this delicious and nutritious way of eating!
Teresa Cutter, The Healthy Chef, is a renowned chef, nutritionist, and personal trainer who has amassed a large following among health-conscious foodies. Her cookbook, Earth To Table, is a collection of plant-based vegetarian recipes that are easy to make using ingredients straight from nature. Teresa’s love for healthy, Mediterranean, plant-based cuisine using wholefood ingredients inspired Earth To Table. The cookbook features mouth-watering recipes such as Roasted Vegetable Ratatouille drizzled with balsamic and Roasted Cauliflower.
The DASH diet was ranked as the best, healthiest, and best diet for diabetes by a panel of physicians assembled by US News & World Reports. It is proven to improve health, has a balance of healthy food groups, and actually works. DASH has been proven to lower blood pressure and cholesterol, and is associated with lower risk of several types of cancer, heart disease, stroke, heart failure, kidney stones, reduced risk of developing diabetes, can slow the progression of kidney disease, and now is associated with reduced risk of depression.
MIND Diet Meals is a reliable source of brain-healthy recipes and nutrition news. The MIND diet is a combination of two heart-healthy diets optimized for brain health. It was created by researchers at Rush University where it was developed and tested over decades of follow-up research in large groups of older adults. The MIND diet may cut the risk of Alzheimer’s disease in half (by up to 53%). The aptly named “MIND” diet stands for Mediterranean-DASH (Dietary Approaches to Stop Hypertension) Intervention for Neurodegenerative Delay.
Noom is a consumer-led digital health company that helps people live healthier, happier lives. They use the latest in proven behavioral science to empower people to take control of their health. Through a combination of psychology, technology, and human coaching, Noom’s platform has helped millions.
The MyPlate app is a visual reminder to make healthy choices from each of the five food groups. It offers tips and resources to support healthy dietary patterns. To make MyPlate work for you, consider the Start Simple with MyPlate mini-poster. Get a personalized MyPlate Plan that’s right for you.
PlateJoy is a service that offers custom meal plans, personalized recipes, and grocery lists to eat better. They use over fifty data points to personalize a weekly menu that fits your preferences. Their digital pantry takes into account what you have in your kitchen to reduce food waste and save money.
Lifesum is a health app that helps users keep track of their dietary and fitness habits. Lifesum offers a food diary with a convenient calorie counter, diet plans for weight loss and body composition, intermittent fasting plans, meal plans with grocery lists, and integration with fitness trackers.
Mighty Health is a fitness and wellness program tailored for individuals aged 50 and above. It offers joint-friendly, low-impact exercise videos led by expert trainers, including Low-Impact Aerobics, Chair Yoga, Belly Blaster, Shoulder and Knee Stretches, Joint and Back Strengthening, and more.
Paleo.io is an app that helps you follow the paleo diet with ease. It offers a comprehensive list of over 3,000 food items, categorizing them as paleo or non-paleo. The app’s simple interface, featuring yes & no paleo food lists, makes it perfect for quick reference while grocery shopping or on-the-go.
The MIND Diet Cookbook for Beginners is a guide to eating for a healthy brain and optimal cognitive function. It is designed to help those suffering from forgetfulness, brain fog, mental fatigue, or Dementia. The MIND diet is a brain-building way to eat that treats hypertension, supports brain health, and reduces the risk of Alzheimer’s disease and dementia. The cookbook features the complete Mind Guide, which helps manage your diet with guides to MIND-friendly ingredients and foods to limit. Most recipes require minimal cooking and prep time.
The DASH diet is a healthy eating plan that has been ranked as the best diet for diabetes by a panel of physicians assembled by US News & World Reports. It is a well-balanced diet that includes healthy food groups and has been proven to improve health. The DASH diet has been shown to lower blood pressure and cholesterol, reduce the risk of several types of cancer, heart disease, stroke, heart failure, kidney stones, and slow the progression of kidney disease. Recent studies have also found that DASH is associated with a reduced risk of depression.
The Complete Renal Diet Cookbook is a comprehensive guide for managing chronic kidney disease (CKD) through diet. It provides meal plans for each of the five stages of CKD, making it easy to get started. The cookbook features customizable recipes that can be adapted to other stages of renal disease or common comorbidities like diabetes and heart disease. Each recipe includes nutrition information for each serving, helping you plan your meals quickly and effectively. Take control of your kidney health with The Complete Renal Diet Cookbook!
The HealthNut Cookbook by Nikole Goncalves is a collection of over 100 healthy and delicious recipes that will make your taste buds dance. It proves that healthy eating can be exciting and flavorful, without compromising on nutrition. The cookbook offers a wide range of recipes for breakfasts, lunches, dinners, desserts, and snacks. The HealthNut Cookbook is perfect for busy individuals as many of the recipes can be prepared or cooked in 30 minutes or less. It also provides prep ahead tips and easy substitutions to fit different dietary needs.
1. Nutrition for Brain Health. (2023). Food for the Brain Foundation. https://foodforthebrain.org/nutrition-is-so-important-for-your-brain/nutrition-for-brain-health/
2. Fuhrman, J. (2020). 10 Strategies to Boost Your Cognitive Health and Fight Brain Aging. Verywell Mind. https://www.verywellmind.com/strategies-to-boost-cognitive-health-and-fight-brain-aging-4077306
3. Bianchi, V. E., Herrera, P. F., & Laura, R. (2021). Effect of nutrition on neurodegenerative diseases. A systematic review. Nutritional Neuroscience, 24(10), 810–834. https://doi.org/10.1080/1028415x.2019.1681088
4. Lobo, F., Haase, J., & Brandhorst, S. (2022). The Effects of Dietary Interventions on Brain Aging and Neurological Diseases. Nutrients, 14(23), 5086. https://doi.org/10.3390/nu14235086
5. Ajmera, R., Gunnars, K. (2021). Mediterranean Diet 101: A Meal Plan and Beginner’s Guide. Healthline. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#what-is-it
6. West, H. (2018). The Complete Beginner’s Guide to the DASH Diet. Healthline. https://www.healthline.com/nutrition/dash-diet#foods-to-eat
7. Pearson, K., Burford, M. (2023). The MIND Diet: A Detailed Guide for Beginners. Healthline. https://www.healthline.com/nutrition/mind-diet?utm_source=ReadNext
Imagine growing older each year with peak cognitive function that allows you to be just as sharp as you were in your younger years. Pro-aging supplements are the biohacking solution to your long-term health goals. Embrace them!
Although we can’t avoid it, no one wants to get old. Most of us do anything we can to prevent it, including using lotions, tinctures, and Botox. While the term “anti-aging” has been in use for decades, there is now a more positive term, “pro-aging,” which refers to accepting the aging process and adopting healthy behaviors to age more gracefully.1 Although we cannot completely stop aging, there are things we can do to help slow down the process, one of which is supporting our bodies and brains with supplements.
Biohackers often use the term “nootropics” when discussing supplements. Nootropics aim to increase different mental capacities such as memory, creativity, motivation, and mood.2 Research on the effectiveness of these supplements is ongoing, but they are generally considered safe and effective, and may be worth considering by those looking to improve their mood.
As we age, changes occur in the brain molecules, cells, brain circulation, and even the shape of our brains. These changes can lead to decreased brain function, often affecting how we think, manage emotions, and plan. Despite this natural process, the brain has an amazing ability to repair and maintain itself, even as we age.3 Research suggests that nootropics and supplements can provide the missing compounds and resources that the brain needs to help slow down the aging process. 4
Nicotinamide riboside (NR) is a special form of Vitamin B that protects the brain’s mitochondria (the cell’s powerhouse) from oxidative stress and increases its energy output. When your mitochondria are stronger, your cells produce more energy, improving the overall function of your body, including your brain. NR helps give your cells access to energy and protects them from damage over time.5 It also supports NAD+ (which is found in every cell of the body), an essential component of DNA repair, energy metabolism, and gene expression, all of which play a role in aging. Supplementing with NR can help increase NAD+ levels in older adults to prevent age-related genetic changes.6
Naturally occurring compounds like ALA (alpha lipoic acid) and BDNF play important roles in the fight against aging. ALA is a powerful antioxidant that aids in the regeneration of other critical antioxidants, such as vitamin C, vitamin E, and glutathione, leading to an increase in brain cell energy and memory.3 BDNF is essential for brain cell communication, but its natural production declines as we age. Supplementing with nootropics like berberine, magnesium, and Inositol (vitamin B8) can help maintain BDNF levels, supporting our brain health.3
“A healthier brain enhances our experience of the world; it allows us to be the truest and most expressed versions of ourselves.”
The Nootropics Bundle is a collection of five bestsellers that are effective and safe. It is designed for those who want to try popular cognitive enhancers and neuroprotectors. Since every person is unique, the Nootropics Bundle allows you to try each product and determine which one is right for you.
L-Theanine is an amino acid found in tea leaves and some mushrooms. L-Theanine increases alpha brain waves, which are associated with relaxation and alertness. Combined with caffeine, it also supports cognitive performance and focus. L-Theanine is generally recognized as safe by the U.S. FDA.
Noopept is a nootropic supplement that enhances brain function by modulating receptor sites and increasing spindle-like activity and alpha wave function. This results in improved mood, memory, and attention span. Austinootropics offers a Noopept + Citicoline Stack that comes with 100 capsules per bottle.
Mind Lab Pro® was founded in 2015 as a response to the rise of ‘smart drugs.’ Its creators aimed to provide a cleaner, safer, and more effective alternative. Mind Lab Pro® v4.0 is a 100% plant-based brain supplement, sustainably sourced, and produced in FDA-registered, GMP-certified facilities.
PRE LAB PRO® V1.0 is a nootropic pre-workout drink that offers a great-tasting natural berry flavor without any artificial ingredients. It provides an energy boost and helps you maintain an intense focus during your workout, without crashing later. Additionally, it supports muscle strength, power, and endurance, allowing you to push your limits. The drink also contains electrolytes to keep you hydrated and balanced during your workout, contributing to next-level athletic performance. It is free from GMOs, pesticides, artificial colors, and flavors.
Bacomind Bacopa Extract is a high potency Bacopa Extract that has been clinically studied and patented. It is manufactured in the USA and is standardized to 27% Bacosides. Bacopa monnieri, an herb used in Ayurveda traditional medicine, is the primary ingredient in Bacomind. It supports cognitive function, and helps manage occasional stress. By supporting the proliferation of dendrites (nerve endings), Bacopa facilitates communication between brain cells. It also supports both the dopaminergic and serotonergic systems.
Resveratrol is a powerful antioxidant-active compound found in grape skins, red wine, and other natural sources. It is known to support healthy aging by boosting antioxidant protection. You Theory Resveratrol is a proprietary super-fruit blend that contains trans-resveratrol, which helps neutralize free radicals and supports healthy aging. The product is highly bio-available and offers enhanced antioxidant protection. Resveratrol has shown great promise and benefits in relieving joint pain, suppressing cancer and fighting heart disease.
Nutropic® bars are designed to provide your brain with the essential nutrients it needs to thrive. These bars are packed with powerful nootropic brain nutrients, balanced healthy fats, carbs, and protein. They are high in fiber and low in sugar, making them a healthy choice. Nutropic® bars are plant-based, gluten-free, and caffeine-free, ensuring they cater to a wide range of dietary preferences. With less than 200 calories per bar, they are a guilt-free indulgence. Live smarter by feeding your brain with Nutropic® bars and feel the difference.
Ginkgo biloba has been used in traditional medicine for thousands of years. It contains powerful antioxidants that neutralize free radicals. Nutricost Ginkgo Biloba Capsules contain 120 mg of Ginkgo Biloba. The capsules are non-GMO, gluten-free and are made in a GMP compliant, FDA registered facility.
Holy Basil Leaf, also known as Tulsi, is a revered adaptogenic Ayurvedic herb traditionally used for maintaining emotional well-being. Adaptogens like Holy Basil read your body’s needs and smooth out its stress response cycle. This supplement is a popular choice for anyone dealing with ongoing stress.
NutraChamps Korean Ginseng helps you fight fatigue and stay alert. It supports energy, vitality, libido, vigor, sexual health, focus, memory, clarity, immune system support & protection. It brings a smooth burst of energy without the jitters, allowing you to increase productivity and get things done.
1. Bergquist, S. H. (2015). 5 powerful benefits of ‘pro-aging’ thinking. CNN Health. https://www.cnn.com/2015/01/02/health/age-self-fulfilling-prophecy/index.html
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Discover science-backed approaches to boost brain health and maximize cognitive function.
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Learn about the newest breakthroughs and techniques for optimizing brain function.
Broaden your understanding of brain science by tracking the latest findings from these accomplished specialists.
Dr. David Perlmutter is a multi-award-winning neurologist, medical adviser, and New York Times bestselling author. As a fellow and board member of the American College of Nutrition, his work is primarily focused on lifestyle changes that can aid in preventing neurological disorders. His biohacking techniques include the integration of a low-carbohydrate, high-fiber diet, and exercise for better brain health.
His work has been featured in publications like The Huffington Post, Journal of Neurosurgery, Journal of Applied Nutrition, and Archives of Neurology. He is also the founder of the Perlmutter Health Center, which promotes a holistic health approach and continually shares his expertise on Instagram and YouTube.
Dr. Perlmutter is an advisor for The Dr. Oz Show and has been a guest on other programs including Larry King Live, CNN, Fox News, The Today Show, CBS, and Oprah. He has received multiple public health advocate awards, including the 2010 Humanitarian of the Year Award.
Dr. Bruce Lipton is a cellular biologist, author, researcher, and lecturer best known for his expertise in epigenetics. His primary focus lies in exploring how the environment influences an individual’s genes, biology, and overall well-being. By integrating science and spirituality, he offers a holistic understanding of human nature and promotes that mental practices can help individuals take control of their health and their lives.
Dr. Lipton’s research has documented that genetic makeup is influenced by environmental factors and can be changed through mental practices. His findings have been published in esteemed journals such as Nature, Developmental Biology, and Science. Through his speaking engagements and his website, he also provides biohacking insights which impact the lives of people across the globe.
He was awarded the 2009 Goi Peace Award for his significant contributions in epigenetics and has been a guest on multiple podcasts. You can find more of him on YouTube, Twitter, and Instagram.
Unveiling the power of your brain for a longer life filled with mental clarity and fulfillment.
Supplements can play a crucial role in supporting brain health and promoting longevity. For example, omega-3 fatty acids, found in fish oil or algae-based supplements, provide essential nutrients that support brain function and reduce inflammation. Other supplements like resveratrol, curcumin, and CoQ10 have antioxidant and anti-inflammatory properties that can protect against age-related cognitive decline and promote healthy brain aging.
Several strategies can help prevent cognitive decline and support brain longevity. Regular mental stimulation, such as engaging in puzzles, reading, or learning new skills, can keep the brain active and promote neuroplasticity. Adequate sleep, managing stress, and maintaining a healthy diet that includes brain-healthy nutrients like antioxidants, omega-3 fatty acids, and B vitamins are also crucial. Engaging in regular physical exercise and social interactions can further support brain health and longevity.
Yoga has numerous benefits for brain health and pro-aging. Yoga combines physical movement, breath control, and mindfulness, promoting relaxation, reducing stress, and improving overall well-being. Regular yoga practice has been shown to enhance cognitive function, memory, and attention. It can also support brain health by reducing inflammation, improving blood flow to the brain, and promoting the release of neurotransmitters that support brain function.
Yes, specific dietary approaches and fasting can enhance longevity and brain health. Caloric restriction or intermittent fasting has been shown to have positive effects on longevity by activating cellular repair mechanisms and reducing oxidative stress. Additionally, adopting a nutrient-dense diet such as the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats, provides the brain with essential nutrients and antioxidants that support healthy aging.
Antioxidants play a crucial role in promoting brain health and longevity. They help neutralize harmful free radicals, reducing oxidative stress and inflammation in the brain. Antioxidant-rich foods such as berries, dark chocolate, and leafy green vegetables, as well as supplements like vitamin C, vitamin E, and alpha-lipoic acid, can provide the brain with an extra dose of protective antioxidants, supporting healthy brain aging and longevity.
Yes, incorporating mindfulness and stress management techniques can slow down the aging process. Chronic stress contributes to accelerated aging and cognitive decline. Mindfulness practices like meditation, deep breathing exercises, or yoga can reduce stress, promote relaxation, and enhance overall well-being. By managing stress effectively and cultivating a mindful mindset, individuals can support healthy brain aging and longevity.
Maintaining a healthy gut microbiome is crucial for brain health and pro-aging. The gut and the brain are connected through the gut-brain axis, and imbalances in the gut microbiome can impact brain function and cognitive decline. Supporting a diverse and balanced gut microbiome through a diet rich in fiber, fermented foods, and probiotics can promote brain health, reduce inflammation, and support healthy aging.
Yes, certain nutrients and supplements can enhance brain health and longevity. Omega-3 fatty acids, found in fatty fish or algae-based supplements, provide essential nutrients for brain function and have been associated with reduced risk of cognitive decline. Resveratrol, a compound found in red wine and grapes, has been studied for its potential anti-aging effects on the brain. Other supplements like acetyl-L-carnitine, alpha-lipoic acid, and NAD+ precursors like nicotinamide riboside (NR) are also believed to support brain health and longevity.
Engaging in brain-training activities or cognitive exercises can promote brain longevity. Just like physical exercise, regularly challenging the brain through activities like puzzles, crosswords, or learning new skills can promote neuroplasticity and cognitive function. These activities help keep the brain active, improve memory and attention, and support healthy brain aging.
Optimizing sleep patterns is crucial for brain health and longevity. During sleep, the brain undergoes essential processes for repair, restoration, and memory consolidation. Poor sleep or insufficient sleep can increase the risk of cognitive decline, memory problems, and other age-related brain disorders. Prioritizing good sleep hygiene, creating a conducive sleep environment, and maintaining a consistent sleep schedule can support brain health, longevity, and overall well-being.
Discover how biohacking can optimize your brain health as you age, empowering you to maintain mental sharpness and vitality.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
“Biohacking Your Brain’s Health” is a free course offered by Emory University on Coursera.
The course addresses the global concern of deteriorating brain health and introduces methods for optimizing brain fitness. It challenges popular myths regarding overall health practices and presents evidence-based routines and interventions proven to enhance brain function. The course provides insights into the brain’s structure, common functions, and the impact of nutrition, exercise, meditation, and sleep on brain health.
Each week, learners receive a “prescription” consisting of practical tips to improve their brain’s well-being. By debunking myths and sharing scientific findings, the course equips participants with the knowledge to biohack their brain’s health and performance.
The Brain Biohacking with Kayla Barnes podcast is a show hosted by Kayla Barnes that delves into the fascinating field of brain biohacking.
In each episode, Barnes explores various techniques, strategies, and technologies aimed at optimizing brain function and enhancing mental performance. The podcast covers a wide range of topics, including neurofeedback, nootropics, mindfulness, cognitive training, brainwave entrainment, and more. Through interviews with experts and personal anecdotes, Barnes provides valuable insights, tips, and practical advice for listeners interested in unlocking the full potential of their brains.
The Brain Biohacking with Kayla Barnes podcast serves as a valuable resource for those seeking to enhance their cognitive abilities and overall brain health.
