My Top Biohacking Tips for a Limitless Brain | Jim Kwik

[Music] welcome to the quick brain podcast everyone I am your host and your brain coach Jim quick and this episode is all about how I biohack my brain now some of you familiar with the term biohacking uh it's been used a lot the past few years we've mentioned it and had a few notable biohackers on the podcast for me it's the process of self-experimentation tracking implementing lifestyle interventions to optimize your biology to reach your goals to achieve Peak states of mind and performance now many of you know I speak at a whole lot of events that's kind of my my jam the past 30 years but not everyone can always travel to these conferences and so we have listeners on um you know everywhere around the globe students in over 195 countries and so occasionally I want to share some of the talks with you as I'm allowed to our podcast listeners I've been speaking at the biohacking conference for the past eight years and I'm very fortunate to be a keynote speaker there I've always enjoyed not only the talk but the event itself connecting with with you um also so today I'm going to share one of my recent presentations and since this is a biohacking conference you'll learn about some of my favorite quonco biohacks that I personally use and again these are just what I use and you look into it yourself you can use common sense and try the things that make sense to you and give us some feedback and in this presentation I start with the Limitless model and then I go deeper I go into consistent challenge some of you see if you're watching the video you can see what my shirt says daily physical mental exercises to prove your cognitive function and talk about things like cold exposure for mental performance I talk about neurodutrition food and also supplements uh returning back into a natural state sleep and Reporting metrics and so much more now if you happen to be listening to this the week that it is aired um you can join me at a next keynote at the next biohacking conference in Orlando Florida we will put a link uh in the show notes as we always do at jimquick.com forward slash notes there'll also be a discount code there for tickets so enjoy this episode so how's your day so far amazing my mission really is to offer hope and help to people who are told that they were somehow Limited does anyone fall in that category in some area or maybe you telling yourself because of it I've spoken here I'm going to speak on something brand new for the very first time I'm going to use slides in my career I've never used slides in 30 years ever but uh but I have a lot to be able to talk about and this is to answer a question I get a lot um in terms of my personal routines and the resources here as we're looking around the tech hall and then the Expo in terms of things that I am investing in putting my time and my money to help me to be able to to up level my learning and also my my life I'm going to start with just very briefly the Limitless model now how many of you have have read um my book Limitless raise your hand so this is the framework that I filter everything through if there's a gap between where you are and where you want to be how I look at it is there's some kind of limitation that is learned right there's some kind of constraint or redrawing of the borders and the boundaries of what's possible and there's only three areas that I'm concerned about when I want to take a client from wherever they are to to a new level of themselves because I believe there's a version of yourself a version of yourself that is patiently waiting and the goal is we show up every single day until we introduce that person right and so I'm filtering through 3ms and it's mindset motivation and methods everything falls into one of those three categories so if you think about an area of your life where you're not growing and limited list is not about being perfect it's about advancing it's about progressing beyond what you currently believe is possible and I want you to think about an area where you want to advance but maybe you're stalled where do you feel like you're stuck so think about that where do you feel like you're in a box now that box by definition is three-dimensional right and the three forces that contain you keeping you stuck are the same three forces that will liberate you out and these are the three M's represented and even if if you could walk away from my session just as with one thing it's asking yourself is this my mindset is it my motivation or is it the methods I'm currently using that's that's keeping me stuck and this could also be used as an exercise to work with your family with how many entrepreneurs here are aspiring entrepreneurs to be able to work also with your team also as well and this could be very done at a very micro level or macro micro uh with your children more macro with your community or even a country also as well so mindset motivation and methods now you'll notice there are three eyes there also where mindset and motivation crossover you have inspiration and you hear about inspiring stories you watch inspiring movies it changes your mindset about what's possible and it gives you a little bit of drive and motivation but you might not have the instruction the methods right and where motivation crosses over with methods that's a very powerful place to be that is implementation right because you're motivated and you have the methods so you're implementing but you could still be stuck in that box because you're only going to be able to achieve what your mindset believes is possible and finally where mindset and methods crossover you have ideation right and it just stays an idea because it's your mindset you believe it's possible the methods but you're not motivated right the goal here for everybody is really to get in that Center Sweet Spot which is the fourth eye which is integration it's really just your identity it's just who you are and that's really that for me that's the end goal but the mindset is something that are you born with a mindset it's cultivated through experience through external environments right through through expectations of others also as well motivation if you've read Limitless it's about purpose it's about energy it's about optimizing small simple steps and also methods because some people want to get healthy they want to lose weight they want to be able to focus they want to be able to remember but they're using old methods of learning right old methods of reading and that's where this comes in so this is uh something new that I'll talk about ever this is a results model that I in order to be able to grow and I tend to alliterate and I use the same letters right you saw three M's and four eyes here are four r's and this is for me how you get results in any area of your life whether it's for your brain your business your brand your bank account your body alliteration again so the first step is you reach and that's where you're stretching right but for me in my mind if I'm climbing a mountain for instance you can't be stretching all the time you have to stretch and you have to stabilize right if you want to work out your body you you reach and uh you you grow you give it novelty right the replenishment is the nourishment and I'm going to stick specifically to nutrients both from food and supplementation restore is about getting back to your Harmony and how can you do that through meditation or maybe some other thing that helps you find more balance in your life and then rest for me is about sleep all right just think about if you want to work out your muscles you give it novelty and then you give it nutrition right and same thing with your mental muscles if you want to learn if you want to grow your your mental muscles you give it novelty and then you feed your brain the nutrients to be able to grow and then you give it rest right uh it could be it could be non-sleep the deep rest or it could be sleep also as well so let's let's go into the microbe this so reach for me is all about consistent challenge so you're making consistent challenge because with challenge comes what change would challenge comes change just like with your your physical muscles if you're going to do curls your body adapts same thing with your brain and so the two areas that could help and I'm saying something that you know and we have some some resources here physical exercise when you are physically active and you move throughout the day you create brain derived neurotropic factors right bdnf which is like that Miracle Grow that fertilizer for neuroplasticity um some of the now I I do a Zone to a training uh maybe three five times a week personally uh you know sparring I like to do things that use my mind like uh like boxing or or kickboxing those kind of things and most of the things by the way here are free right the things that are going to make the difference most of the things you could you do on a regular doesn't take a lot of financial commitment I'll mention some of the resources here because I think they're really great I'm I have the Carol bike the ARX is great I don't have one personally but there's a place close by to me and you can find out more I'm not going to go into kind of a pitch for this because I'm not involved in anything there um and then there's physical exercise but there's also mental exercise and for mental exercise for me you know people talk about Sudoku and they talk about brain games for me you know the exercises that we do is really measurable right you can measure someone's ability to remember names or facts or figures you can measure someone's reading speed you can measure their reading comprehension you can measure their Focus right so if you go through our programs we have these kind of Assessments for me it's reading reading is to your mind what exercises your body and I'm saying a lot of things that you know and I think sometimes at these events we're always looking for the brand new thing and I just want to remind you that I think what keeps us from that next level of expertise I want to call Mastery but it's this feeling like I know this already we fall on this trap right you know and I think the best of the best lean into the basics they lean into the fundamentals but how much are we reading each day well Dr Maxi is a rhetorical question how much are you reading each day how many people are reading a book a month at least a book a month raise your hand okay anyone reading a book a week raise your hand that's that's phenomenal right and so there's a study done with nuns that were longevity how many of you want to live longer and live better living 80 90 and above and they found out that these group community of women part of it was their emotional Faith or gratitude but the other half is they were lifelong Learners and because of it it added years to her life and also life to their years I think reading is is one of the best exercises all right and then cold exposure I just posted this on Instagram if we're connected I how many of you do use co-therapy I have a picture of Wynn Hoff and I uh 10 years ago when I we were speaking at an event together in Boston and I never heard of the Iceman before I don't even know if he had that nickname back then but uh but since then I've been using cold therapy uh cold showers I I've been doing a cryotherapy my favorite thing is is plunge does anyone do cold therapy raise your hand consistently so for this right you get the hermetic response uh for me it's a it's about doing hard things I feel like if you get yourself how you do anything is how you do everything right and it's very difficult like I grew up in the Northeast I I hate the cold but I I really really hate it it doesn't get any easier for me but I do it because if I could get myself doing uncomfortable things like if you just do the easy things in life life gets hard right but if you but if you do the hard things in life life tends to get easier because we adapt and we get stronger so for me it's about increasing resilience for me um you know I get this dopamine flooded for me it's even more powerful than than coffee elevated mood boosted energy I always sleep better do you have too much to read but too little time are your shelves full of books that you haven't read yet and become shelf help not self-help and that's why I created the quick reading course 15 minutes a day 21 days will absolutely transform your life just go to quickbrain.com forward slash reading use the code podcast 15 and you'll get instant access okay so let's talk about the second part which is replenish so once you reach you have to nourish yourself and this is an area of science called neuro nutrition I'm not going to go through the brain brain foods I do believe I've known Naveen a very long time I've taken a test not everything is for everybody I believe people are bio individual and obviously work within your uh what works best for you we've done many episodes I've talked a lot about my favorite brain foods and how many of you remember that memory trick on how to remember your brain foods raise your hand and so and what are those what are some of them by the way avocados blueberries broccoli and so on and so that that's one thing because your brain is only two percent of your body mass but it requires 20 percent of the nutrients 20 of of the oxygen it is an energy hog right but you have to feed this machine because what you eat matters especially for your gray matter here's something I've never put out in in public ever here are some of the supplements that are some of my favorite ones obviously I don't I don't have any of these available but you could get them I don't even recommend specific Brands omega-3 or dhas hupazine a phosphatidyl fossil title serine bacopa how for GPC dmae and I'm not going to go into all the reasons but supplementation if you're not getting it through your diet then you might want to add what they call those nootropics the third R for me is restore and that's restoration and I'm defining restoration as that return to that natural state the return to that natural state three things you could do meditation staying hydrated just if you're dehydrated even two percent there's a there's a big drop in your reaction time and your thinking speed so if you're suffering from brain fog or mental fatigue we spend a lot of time on our screens and your eyes are only part of your apparat of your brain that's outside of the skull right and a lot of visual fatigue leads to to mental fatigue as well but sometimes when we're fixated on a screen all the time we forget to breathe we forget to hydrate and these are free right getting your sunlight uh first you know first thing in the morning you know also you know at noon as well your vitamin D being grounded like a lot of I have a podcast coming out about the elements right and Elemental there's the word mental in in the word Elemental and it's just every morning I get out I even if it's cold out I put my my feet on the ground I'll do some deep breathing exercises but I get earth right I get oxygen from from breathing I'll hydrate because you could lose up to a pound of water while you sleep through respiration through perspiration as well so I have water there you know I have air I have oxygen and I'm getting sunlight which is for me is fire right I just incorporate the elements and it's absolutely free some of my favorite biohacking tools that I use uh Newcomb anyone use use Newcomb so I'm a big fan of that we have so we have uh I do this a way of doing to restore like I just like 20 minutes of it usually around this time of the day and it just gets me back on track sometimes you have to slow down to be able to speed up I'm a big fan of Nano V also they have a booth here I wrote like I think half of my book uh you know at my desk having having one of those units there I do have a I do have a sunlighten how many of you do some kind of heat therapy uh saunas and I'm a fan of that um you know the heat shock proteins I'll actually even when I'm in Asana maybe at the gym or something I'll rehearse things I tend to remember things uh better because of the stimulation right when you're actually in those kind of units and again it's one of those things where you're developing resilience right becoming anti-fragile where you're you're doing difficult things and then you take you know when you have to have that difficult conversation at work or at your family it's a lot easier to be able to step up a higher dose uh they have I don't know if they're here but it's like a mat that I lie on you know towards the night it helps me to be able to to sleep also because your core body temperature you take a warm bath and then when you get out or if I go on to one of their mats I get out and then all of a sudden it's my core temperature drops because remember for sleep you know the triggers for melatonin is a drop in lighting a drop in in temperature um big fan of happy me views and also hyperbaric chamber I know oxyhealth is here has anyone had the experience pressurized oxygen also for for wound repair for stem cells and it's not all readily available and you don't have to this sounds like a lot I don't do all this stuff every day right nobody has there's not enough time in the day to be able to do all these things the idea here is in in my book I have a quote that life is a seed between B and D B is birth D is what that life C choice right and these are little choices that you make and part of your productivity we just launched a brand new quick productivity course is asking yourself what's the best use of this moment you know what is the best because that's what truly the only thing that's equal not everybody has equal connections and networks not everyone has an equal level of Education not everyone has equal uh level of income but we all have 24 hours in a day you know and how are we leveraging that it's not about time management for me it's really about mind management it's about priority management as well also something that is community that's why I love this there's I mean how many people here you come here for the content but you also come because of the great connections that you've made right look around because it's not just your neurological networks it's your social networks and who you spend time with is who you become but how many of you have friends or family members that you left to come here and they don't understand why you're here right and and you go to try to explain this to them and that makes it worse right um and so that it's interesting this being around people who encourage you like we all need people to encourage us to be able to challenge us to be able to uh you know to be kind to us and if you haven't found that person then my recommendation is to be that person be that person for somebody else especially be that person for for who for yourself right and so these bonds are so very important I met some of my best friends you know including Dave at events man that I thought I think that's that's very unstated and the last one the r and I apologize I've been speaking a whole lot um is rest now how many of you have problems with your sleep this is the reason why I I I'm so passionate about this subject I I don't talk about this a lot but there was a time in my adult life for five straight years I was averaging 90 minutes of sleep a night 90 total very not not very interrupted 90 minutes two hours and um with the help of some of the the speakers here and some of you in the room it's it's you know I have to be able to repair it and it wasn't because my mind is busy I I have a very practiced mind I I fall asleep within 10 minutes I don't ruminate over things but it's not that I don't have things to to worry about but um I have sleep apnea obstructive sleep apnea you're familiar with that I stopped breathing 250 times a night each time is 10 seconds so I wake up suffocating and I've tried CPAP Dental devices uh you can imagine like you know most people when they have a problem they they say I've tried everything and you give them a piece of paper and ask them write it down and they've tried like three things right but I I make a comprehensive list of 300 plus things that I really gave Fair shots I end up having surgery it's called a u triple P where they take out your uvula your soft palate your tonsils and make room there and um and my sleep jumped up to four hours which is not a lot but it's a huge jump from half of that right or 90 minutes and this was all going on while I have my career and I have my mission but the reason I bring this up my sleep is normalized now you know with all the help of a lot of a lot of the friends and and you know Peak and P A lot of people in this community that's why I think we're not here to do it alone and that's how we become Limitless Limitless how do you become Limitless in a limited world we do it together and we ask for help and we're vulnerable for that but you know what gets me to it I'm very introverted for for people who know me right so getting on stage is not this is not easy for me you know I for me begin doing videos and everything but I feel that purpose in terms of motivation going back to the Limitless model is I feel a moral obligation to do what I do because if somebody's suffering and struggling the way I did then shame on me if I didn't do something to be able to support that person right and and that's part of you know our journey but I think that through our struggles we get strength how many of you feel like adversity uh has led to an advantage in your life we hear a lot about post-traumatic stress but we don't hear a lot about post-traumatic growth you know this phenomenon where you would wish what you went through on anybody but you also wouldn't change what happened to you or for you because you found strength you found Clarity you found a deep Mission or values or some kind something happened through that struggle and you became you know a better version of yourself and so for me like my my challenge was learning as a kid for you you know traumatic brain injury learning challenges and you know and public speaking because because I never knew the answer and the universe has a sense of humor because what do I do I public speak on learning like every single day but with the sleep I've learned to ask myself a question like where's the gift in this just like it was my learning challenges and I'll tell you two things that came out of it number one it forced me to double down on everything I teach you know I'm becoming extremely congruent they're like the reason I don't use slides and I don't prepare for talks is not because I'm so amazing and I have a great memory I do I do have a great memory but um but it's because I just document what I do and I just share with you what has worked for me what I wish I would have known and same thing with sleep it forced me that I couldn't be productive if I'm sleeping a couple hours a night right so it's forced me to double down on all the things and the resources that um that that I mentioned here um and that's a benefit in itself and it forced me to another thing which I offer to you as a gift it forced me to be very selective in terms of where I put my focus and my commitments some of you are just too tired and you're burnt out not because you're doing too much some of you burnt out because you're not doing enough or you may be doing too little the things that make you come alive and so when opportunities come or invitation everything was a heck yes or a heck no and that that's everything for me and it frees up a whole lot of energy I'm talking about sleep you know what with the if you don't sleep what happens uh and so there's some of the resources I use true dark is one of my favorite products a brain tap they have a great sleep track synthetic a chilly sleep how many use cold when you sleep and that's one of my favorite and also Apollo I have keep it on my ankle and when I start when I wake up in the middle night I'll just tap it and then I'll just kind of vibrate to be able to go back to sleep and that's some of my favorites so I really hope you enjoyed watching or listening to this episode and remember you can summarize all of these activities into four simple R's uh reach replenish restore and rest so one of these suggestions do you think you're going to try this week it could be as simple as meditation moving more adding a healthy uh brain supplement or smoothie to your your menu this week the options are Limitless and so are you if you enjoyed this episode make sure you subscribe to our YouTube over a million uh brain enthusiasts where we put more of this content there we put actually full-blown not just podcast episodes Beyond 20 minutes but also some of my other talks so make sure you subscribe there I join our our private Facebook group all this information is the link is usually updated in our Instagram so you could go there and the the biggest compliment you could give us is by leaving a rating or review by sharing your stories and that allows us to grow this brain performance Army so I appreciate you and I can't wait to see you in our next episode [Music]

Channel: Jim Kwik

Views: 87,972

Keywords: biohacking tips, biohacking, jim kwik, jim kwik limitless, jim kwik podcast, kwik brain, brain health, healthy habits, jim kwik morning routines

Id: EUof4ArOGK8

Length: 25min 45sec (1545 seconds)

Published: Mon Jun 12 2023