In today’s fast-paced world, unlocking your brain’s full potential is more than just an advantage—it’s a necessity. Based on Head Strong by biohacker and Bulletproof founder Dave Asprey, this article explores seven science-backed ways on how to upgrade brain power—without relying on prescription drugs.
Let’s dive into the most effective biohacking techniques that can boost your memory, focus, and overall cognitive performance.
How to Upgrade Brain Power
1. Optimize Your Mitochondria: The Brain’s Energy Engines
Your brain consumes 20% of your body’s energy—and mitochondria are the tiny factories producing that energy. When they’re optimized, your brain performs faster and better.
How to do it:
- Eat healthy fats (like coconut oil, avocado, and MCT oil)
- Reduce sugar and refined carbs
- Take mitochondrial-supporting supplements (e.g. CoQ10, PQQ)
👉 A study from Nature Reviews Neuroscience (2020) found that mitochondrial health directly correlates with improved brain plasticity and memory function.
2. Use Red Light Therapy to Stimulate Brain Cells
Red and near-infrared light can penetrate the skull and stimulate cellular energy in the brain. Dave Asprey calls this a “non-invasive brain charger.”
How to do it:
- Get morning sun exposure (15–20 minutes daily)
- Use red light therapy panels or helmets
💡 Research from Photomedicine and Laser Surgery (2021) showed improved cognitive function and reduced brain fog after consistent red light exposure.
3. Sleep Smarter: Your Brain’s Natural Reset Button
Sleep isn’t just for rest—it’s when your brain detoxes, consolidates memories, and forms new neural pathways. Lack of sleep shrinks your cognitive potential.
Head Strong tips for better sleep:
- Block blue light 2 hours before bed
- Sleep in a cool, dark room (around 18°C or 65°F)
- Avoid caffeine after 2 PM
🧠 A Harvard study confirms that even one night of poor sleep can reduce problem-solving ability by up to 40%.
4. Fuel with Brain-Boosting Nutrients
Certain nutrients and natural nootropics can significantly enhance memory, clarity, and processing speed.
Top brain-enhancing nutrients:
- Magnesium L-threonate – improves learning and memory
- Omega-3 fatty acids – supports neuron flexibility
- L-Theanine + Caffeine – smooth, focused energy
🔗 Learn more about natural brain-boosting ingredients like turmeric in this guide:
20 Benefits of Turmeric for Skin and Brain
5. Move Daily: Even Light Exercise Counts
You don’t need to run marathons. Even brisk walking, stretching, or yoga can increase blood flow to the brain and stimulate new neuron growth.
Try this routine:
- 15-minute walk every morning
- 3–5 minutes of deep breathing or mindful movement
- Light stretching during breaks
🎓 According to The Journal of Cognitive Neuroscience, regular moderate exercise enhances executive function and long-term memory retention.
6. Practice Neuroplasticity Exercises
Neuroplasticity is your brain’s ability to rewire and adapt. The more you challenge it, the sharper it gets.
Brain training techniques:
- Learn a new skill or language
- Do puzzles or brain games
- Switch routines (e.g. brush with non-dominant hand)
Consistency is key—these exercises don’t show results overnight, but over weeks of regular use.
7. Control Inflammation and Toxins
Brain fog and fatigue often stem from inflammation or environmental toxins. According to Asprey, detoxing the body is essential for mental clarity.
How to reduce brain inflammation:
- Eat anti-inflammatory foods (leafy greens, turmeric, berries)
- Use air purifiers to reduce indoor toxins
- Try intermittent fasting to support cell repair
🧪 Study from Frontiers in Neuroscience (2022) links high inflammation markers with slower cognitive processing and mood disorders.
Sample Daily Brain Upgrade Routine (Head Strong Style)
Time | Activity |
---|---|
7 AM | Get sunlight + hydrate with lemon water |
8 AM | Drink bulletproof coffee (fat + MCT) |
10 AM | Brain game app or short language lesson |
12 PM | Lunch rich in healthy fats |
2 PM | Brisk 15-min walk |
8 PM | Block blue light + red light session |
10 PM | Sleep in complete darkness |
Bottom Line
Improving your brain power doesn’t require high-tech labs or expensive treatments. With the biohacking tips from Head Strong and a consistent routine, anyone can experience better focus, sharper memory, and greater mental energy.
Remember: the key is consistency—these seven steps will only work if you apply them daily.