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BUILDING BRAIN POWER The First Complete Workout Regimen for Your Brain Reese Wood BS, MS Evan Wood BS
Thank you for purchasing “Building Brain Power.” You will learn how a neuroregimen incorporating healthy lifestyle strategies, proper diet, physical and mental exercise, and the judicious use of nootropics (smart drugs) can enhance cognition, memorization, intellect, and overall mental health. Core and situational nootropics are discussed individually in a comprehensive and detailed manner describing their mechanisms of action, proper use, benefits, and adverse effects. Discussions are evidence based with provided scientific and medical references and citations. Have fun getting smarter!
BUILDING BRAIN POWER Extras
8 Week Cognitive Enhancement Regimen – A step by step blueprint that shows exactly how to use to knowledge provided in Building Brain Power to sharpen your mind and improve your cognitive performance in just two months.
Regimen Tracker – An excel sheet which allows you to track your progress as you work your way through the cognitive enhancement regimen. (Excel file, open attachments and drag to desktop to access.)
Smart Drug Buyer’s Guide – This document compares top sellers for ‘racetams and other obscure nootropics. Learn what the cheapest and most reliable online vendors are.
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Copyright Information and Disclaimer You have purchased one personal copy of Building Brain Power for your personal use. When you purchased Building Brain Power you agreed to the following Copyright, Legal Notice and Disclaimer: This publication is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws, and all rights are reserved, including resale rights: you are not allowed to give or sell this Guide to anyone else. If you received this publication from anywhere besides BuildingBrainPower.com you’ve received a pirated copy. Please contact us via e-mail at
[email protected] and notify us of the situation. Although the authors and publisher have made every reasonable attempt to achieve complete accuracy of the content in this guide, they assume no responsibility for errors or omissions. Also, you should use this information at your own risk. Your particular situation may not be exactly suited to the examples illustrated here; you should adjust your use of the information and recommendations accordingly. The author and publisher disclaim any warranties (express or implied), merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided “as is”, and without warranties. The author and publisher do not warrant the performance, effectiveness or applicability of any sites listed or linked to in this ebook. All links are for information purposes only and are not warranted for content, accuracy or any other implied or explicit purpose. The intention of this book is NOT to provide medical advice but rather is educational and informational. Although many of the drugs and substances discussed in the book are known to be remarkably free of adverse side effects, such side effects may not yet be recognized and reported and people’s physiological response can vary greatly. Further, the combination of the drugs and substances discussed with one another, or with other nutrients and drugs, may result in unknown and unanticipated adverse effects. We strongly recommend you confer with a physician before embarking on this and any cognition enhancement program. This book is NOT a substitute for medical advice. Finally, use your head. Nothing in this book is intended to replace common sense, legal, medical or other professional advice, and is meant to inform and entertain the reader. So have fun! Copyright © 2012 Reese Wood, Evan Wood. All rights reserved worldwide. This e-book has been coded to the original purchaser for tracking copyright infringement.
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CONTENTS 1. Improving Your Intelligence is Possible After All…………………………………………………………………………….5 1. The Magnificence of the Human Brain……………………………………………………………………………5 2. Driving Forces Behind Our Brain’s Processing Power and Fluid Intelligence……………………14 3. Reasons to Follow this Regimen, and Fuel for Motivation………………………………………………20 2. Lifestyle Strategies to Maximize Brainpower……………………………………………………………………………….30 1. Properly Manage and Limit the Stress in Your Life………………………………………………………….30 2. Make Sure You Get Adequate Sleep Every Night…………………………………………………………….39 3. Engage in Aerobic Exercise on a Regular Basis………………………………………………………………..44 4. Check All Medications You Take for Anticholinergic Drugs……………………………………………..49 5. Quit Binge Drinking………………………………………………………………………………………………………..50 6. Quit Smoking Cigarettes and Marijuana…………………………………………………………………………52 3. Optimizing Your Diet for Mental Performance………………………………………………………………………………59 1. How Important is Your Diet?................................................................................................59 2. Optimize the Content of Your Diet………………………………………………………………………..……...61 3. Practice “Dietary Restriction”……………………………………………………………………………….……….71 4. Switch from Soft to Hard Foods………………………………………………………………………………….….73 4. Mental Exercise……………………………………………………………………………………………………………………………75 1. How the Brain Learns and Solves Problems………………………………………………………………..….75 2. The Human Brain as a Muscle………………………………………………………………………………….…….76 3. Working Memory……………………………………………………………………………………………………….….80 4. Reasoning………………………………………………………………………………………………………………….…..86 5. Attention, Focus, and Concentration……………………………………………………………………….…….94 6. Processing Speed……………………………………………………………………………………………………….....98
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7. Other Novel and Challenging Activities………………………………………………………………………….102 5. Nootropic Supplementation………………………………………………………………………………………………………….106 1. Core Nootropics……………………………………………………………………………………………………………..108 2. Situational Nootropics…………………………………………………………………………………………………….136 3. Cycling Nootropics…………………………………………………………………………………………………………..159 4. What You Need to Know About Nootropic Stacks……………………………………………………………166 5. What You Need to Know About Purchasing Nootropics…………………………………………………..168 Cited Sources....................................................................................................................................173
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Chapter 1: It is Possible to Improve Your Intelligence Section I: The Magnificence and Elegance of the Human Brain Your brain is by far the most important thing in your life. Essentially, it IS you. It is estimated the three pound human brain contains between 80 - 120 billion brain cells (neurons). Each neuron, on average, has 50,000 connections with other neurons. This means your brain contains 4 - 6 quadrillion connections (synapses). These numbers typed out are 4,000,000,000,000,000 and 6,000,000,000,000,000. To put this in perspective, there are an estimated 7 billion humans on our planet. You would need roughly 800,000 planet earths to make the human population equal to the number of synapses in a single human brain! The human brain is, without question, the most magnificent, complex, and elegant arrangement of matter known to mankind! Our brain controls our entire body and regulates every organ, muscle, and physiologic response. Nothing happens unless our brain orchestrates it. Every thought we think, word we speak, and movement we make, is controlled by our brain without our realizing it. Our identity, personality, and memories are stored in our brain. If our brain is damaged, our personality would change dramatically. We would become a completely different person with the same name and physical body. Essentially, our brain IS who we are. Our brain's magnificence does not stop with the unfathomably large number of connections it is comprised of, or the enigma of "self" it generates. The human brain is very plastic. Plasticity refers to the brain's ability to alter its connections. Our brain's plasticity is responsible for our ability to learn new concepts, memorize facts, and even alter our personality. This is astounding if you think about it. Computers cannot change their circuiting, rewrite their code, and learn on their own... at least not yet.
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I know many of you are thinking. "My brain is inferior to a computer. I certainly cannot do advanced mathematics." This is true, but for good reasons. As I mentioned, our brains are responsible for keeping us alive and regulating our entire body's physiology. Also, it is subjected to a constant barrage of information from all five of our senses; sight, sound, taste, smell, and touch. The amount of information assimilated just from sitting outside on the grass and staring at clouds is unfathomable. If a computer tried to assimilate and process the amount of information the human brain does on a daily basis it would overload. Additionally, our brains have evolved to perceive abstractions, something computers cannot do well. Abstractions represent commonality across different situations, stripped of all irrelevant information. Speech recognition provides an excellent example. When we listen to someone speak, we filter out background noise and focus on what the person is saying. We pay attention to their tone, inflections, and context. Despite someone's accent, tone of voice, or background noise, you can still comprehend what they are saying. You can tell if someone is being sarcastic simply by their intonations. This seems so natural to us, but it is an amazing feat that only the human brain can easily achieve. Computers struggle to make these distinctions. Consider voice recognition software. You need to be in a quiet area, and enunciate almost perfectly. It certainly cannot tell if someone is sarcastic, angry, humorous, or afraid. Cameras have recently been programmed to recognize human faces. But this technology often misidentifies random objects such as a face, an object a 3 year old child easily comprehends. We may have become adept at programming computers to make the types of distinctions the human brain makes, but computers still fall short. We do not have robotic maids because there is not yet a computer that can distinguish objects which need to be cleaned or picked up from objects that are satisfactory in their present state. The human brain cannot perform advanced math because it evolved to recognize abstractions and has a multitude of other important responsibilities to which it must allocate its processing power. Keep in mind; computers were programmed
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to complete their functions by a human brain. Every function a computer has was determined by the human brain through various programming languages. In a way, computers represent an extension of the magnificence of the human brain. It is not fair to say computers are superior to the human brain because the human brain engineered computers! The Human Brain and Intelligence, Nature vs. Nurture The human brain's unfathomable complexity makes it a mystery. But every year we learn more about how the human brain functions, and more specifically, how intelligence functions. The nature vs. nurture debate on intelligence used to be a huge debate. In other words, do genetics determine our intelligence, or does our environment? Is it a combination of genetics and environment, and if so, to what extent? Most neuroscientists now agree that both genetics and environmental factors play a role in determining one's intelligence. But what percentage of our intelligence is contributed by each? In other words, how heritable is intelligence? The book, Intelligence and the Brain, Solving The Mystery of Why People Differ in IQ and How A Child Can Be a Genius, by Dennis Garlick, PhD, investigates this question. This book cites multiple studies which attempted to answer this question. One study concluded that intelligence is 50% heritable, while another concluded 80%. But the book points out a flaw in studies which try to pin point an exact number. We simply cannot pinpoint an exact number. You can decrease the heritability of any trait by increasing environmental variation. Variance in environmental factors will modify differences in performance, and show the environment has a large effect on the trait being studied. Alternatively, if everyone is subjected to the same environment, the differences in the trait would be attributed to genetics. In short, the heritability of any trait in part depends on environmental variation.
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Consider two extreme examples. In the first, 1000 people with different genes are subjected to the exact same environment. In this experiment, genetics would cause the differences in intelligence because the environments are the same. In the second example, 1000 people with the exact same genes are subjected to completely different environments. In this experiment, the environment would cause the differences in intelligence. We may not know exactly how heritable intelligence is, but we know that our environment and genetics both play an important role. This means that genetics determine our intellectual potential, and our environment determines whether we reach that potential. This relationship between genetics and environment can also be observed in our physical strength. No matter how much time and effort some people devote to building body mass and strength, they will never develop the physique of a bodybuilder. On the other hand, someone might have the genetic potential to become a professional body-builder, but if they do not work hard to become one, they will never fulfill that potential. The same holds true for intelligence. No matter how hard many people work towards improving their intelligence, they will never have an IQ of 140. But there are also many people who could achieve an IQ of 140 or higher if they put forth the effort. If someone without a genetic predisposition to become a body builder works hard he will become stronger than similar individuals who do not put forth the effort. Similarly, you might lack the genetics to reach a genius level IQ, but if you work hard, you will become more intelligent and reach your genetic potential. I would rather be someone with inferior genetics and reach my full potential than have superior genetics and never come close to my potential.
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The Science Behind Improving Intelligence Is Complicated Every healthy child becomes more intelligent as they age. In fact, they acquire intelligence at an extremely fast rate because of a very specific process that takes place in their cerebral cortex. This process is outlined in the book, Intelligence and the Brain, Solving The Mystery of Why People Differ in IQ and How A Child Can Be a Genius, by Dennis Garlick, PhD and I will summarize his description for you. Our cerebral cortex is a series of wrinkles which surrounds much of our brains. Scientists have used MRI imaging to determine that "thinking" takes place in our cerebral cortex. When a child is born they have an abundance of neurons, but a relatively low number of connections, or synapses, between the neurons. During infancy, these connections become established at an astounding rate. Then, the connections are refined until the child reaches maturity, which usually occurs near the age of 16. Earlier I mentioned that humans have the ability to differentiate relevant from irrelevant information. Babies and toddlers, however, are not yet able to do this. They are actively building a multitude of synaptic connections based on their sensory input. But as children age, the refinement of synaptic connections allows them to abstract and differentiate important from unimportant information. In other words, synaptic connections associated with irrelevant information are marginalized. Genetics determine how many neurons a baby is born with and the number of neurons they initially create, but their environment guides the refinement process. You must provide a child with mentally stimulating activities if you want them to reach their intellectual potential. As an adult, your cerebral cortex is much less plastic than it was when you were a child. For this reason, it is easier to become literate and learn new languages at an
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early age. This is exactly why following a program such as building brain power is important. "Building Brain Power" maximizes one's ability to learn and understand new things by implementing lifestyle changes, proper diet, mental exercise, and nootropics. Recent research shows that our brains are like muscles. Our brain will strengthen with frequent use. This program compiles much of the published research on brain building and brain health that has been discovered the past several decades, and is perhaps the most comprehensive program you will find. Other programs only discuss lifestyle, diet, or mental exercise. Some provide limited information on nootropics. This program combines lifestyle, diet, physical exercise, mental exercise, and nootropic use. Presented is a 90 day plan to help you reach your cognitive potential. No other cognitive guide incorporates all five of these factors into a single workout regimen for your brain, and no other guide details mental exercise or nootropic use. For the skeptical, listed below are studies which support one's ability to improve brain power.
Study: You Can Grow Your Brain 1 "New research shows that the brain is like a muscle - it changes and grows stronger with use. Scientists have shown that the brain grows and strengthens when we learn."
Study: Increasing Fluid Intelligence is Possible After All
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“This study examines fluid intelligence (IQ), its relation to working memory, and the extent to which your IQ (fluid intelligence) is trainable.”
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Study: Improving Fluid Intelligence With Training on Working Memory
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“Analyses of the training functions revealed that all four training groups improved in their performance on the working memory task comparably . What interests us most, however, is the dramatic improvement on the test of fluid intelligence in the trained groups. In sum, these data indicate that the transfer effect on fluid intelligence scores goes beyond an increase in working memory capacity alone.”
Study: Aerobic Exercise and Neurocognitive Performance: A Meta-Analytic Review of Randomized Controlled Trials.
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“Aerobic exercise training is associated with modest improvements in attention and processing speed, executive function, and memory, although the effects of exercise on working memory are less consistent.”
Article: Forget Brain Age: Researchers Develop Software That Makes You Smarter 5 “Initially, the test subjects scored an average of 10 questions correctly on the IQ test. But after the group trained on the n-back task for 25 minutes a day for 19 days, they averaged 14.7 correct answers, an increase of more than 40 percent. (A control group that was not trained showed only a very slight performance increase.) “
Study: Improving Cognition by Adherence to Physical or Mental Exercise
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“Older healthy women can improve episodic and working memory through spending time on a challenging physical or mental activity.”
Study: Effect of Cognitive Training Interventions With Older Adults 7 “Results support the effectiveness and durability of the cognitive training interventions in improving targeted cognitive abilities.”
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This cognitive enhancement regimen equates building intelligence to building muscle mass and research shows this to be an accurate comparison. Consider increasing muscle mass. Our daily life greatly effects how strong we are. People who work in cubicles are generally weaker than those who engage in physical labor. People who watch TV all day are generally less intelligent than people who occupationally challenge their minds. However, people who work in cubicles can become physically stronger by going to the gym and exercising their muscles, and people who watch TV all day can become more intelligent by exercising their brains. Let us examine muscle building on a deeper level. Challenging muscles with weight resistance increases muscle mass. If you go to the gym and perform random exercises, will you get stronger? Sure, but your results will be limited. You might only develop one or two muscle groups, and fail to develop the most important or desired muscles. To do this, you need to know which exercises target specific muscles. You need a well thought out, structured regimen. Enhancing intelligence is no different. You need to target the most important areas of cognitive function, and know which mental exercises target specific areas. Most people play completely random brain games and this will not give you the most favorable results. You might only improve your focus, or perhaps spatial reasoning. To achieve the best outcome, you need to engage in mental exercises that simulate different areas of the brain. The chapter on mental exercises will explain which areas of cognitive function are most important, and how you can properly enhance them. To improve your strength, you need to constantly challenge your muscles. Lifting the same weight will not build strength; you need to push your boundaries. Mental exercise is no different. You will not see improvement if you do not challenge your brain. The chapter on mental exercises will explain how to best challenge your brain, and why it is important.
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Consider professional body-builders. Besides adhering to a very structured workout regimen, what else do they do? The most obvious answer is dietary supplements. There are many safe and dangerous supplements you can take to more quickly build muscle mass. Protein, vitamin supplements, and steroids help many people build muscle strength and mass. Similarly, there are supplements which enhance the process of improving cognitive abilities, and they are called nootropics. Most are safe and can be purchased online. Some nootropics "loosen up" your brain, and allow you to build intelligence more quickly. These nootropics are called "core nootropics". Other nootropics provide a temporary boost to one or more areas of cognitive function and I refer to these nootropics as "situational nootropics". Some could be considered both "core” and "situational" nootropics. Most people do not distinguish between the two categories. They believe nootropics will magically make them more intelligent. If they use their brain at work, or recreationally, nootropics will help. But taking "core nootropics", and not engaging in mental exercise, is comparable to taking protein shakes and not going to the gym. The benefit you realize will be limited. The nootropics chapter will explain the differences between core and situational nootropics. You will learn which core nootropics can be taken daily to supplement your mental exercises and which nootropics are best suited for specific situations. What else do professional body builders do? They eat a healthy diet, and engage in lifestyle habits that foster physical health and muscle growth. Individuals who are serious and resolute body builders do not indulge in unhealthy foods every day and do not drink alcohol excessively. They get a proper amount of sleep and engage in lifestyle habits that foster muscle growth. Building brain power is no different. Diet, lifestyle choices, and physical exercise can either foster or inhibit the process of improving cognitive function. The chapters on lifestyle and diet set the stage for the 90-day regimen. If you do not make changes to your diet and lifestyle the 90-day regimen will improve your cognitive abilities, but you will not achieve your maximum potential.
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Section II: The Three Driving Forces Behind Our Brain's Processing Power and Fluid Intelligence We can improve our intelligence by making healthy lifestyle and dietary changes, and supplementing these changes with nootropics. How do these factors improve our brain's processing power? In other words, what occurs in your brain when you engage in these habits and activities? They affect three important drivers of our brain's processing power, and all cognitive abilities. Everything recommended in this guide is linked to one of these drivers. Drivers of the Brain's Processing Power & Cognitive Abilities 1) Increasing the number of brain cells (neurons) we possess by a process called neurogenesis. 2) Increasing the number and strength of the connections (synapses) between your neurons. (synaptic plasticity) 3) Increasing the efficiency neurons communicate with one another through their synaptic connections. (neurotransmitters) These three drivers are the key to enhancing cognitive abilities. When you improve all three of these drivers, there is a profound synergistic effect. You will be astounded by what you can accomplish. Tasks that once seemed draining and difficult will now seem trivial. Your brain will function at its maximum potential. Few people in life reach this potential. Can you increase the number of neurons in your brain? Many people are under the false impression humans cannot create new brain cells. This is a myth. In 1986, Stanley Cohen and Rita Levi-Montalcini won the
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Nobel Prize in Physiology for discovering nerve growth factor (NGF). You can read the lecture Stanley Cohen gave here. Nerve growth factor stimulates the creation of new neurons by a process called neurogenesis. Neurons are the core component of our nervous system. They are the driving force behind everything that happens in our brain. Having more neurons leads to a healthier, more functional brain. There are numerous things you can do to improve NGF production. Proper nutrition, regular physical and mental exercise, and even nootropic supplements all contribute to an increase in levels of NGF. Study: A Functional Hypothesis for Adult Hippocampal Neurogenesis
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"Old neurons are plastic rather stable and preserve an optimal encoding learned for new environments while new neurons are plastic to adapt to those features that are qualitatively new in an environment."
At the center of every cell there is a nucleus. Within the nucleus lies DNA, the blueprint for that cell. DNA is the biological instructions for every facet of our physiology. What color our hair is, how tall we become, is coded in DNA. DNA is packed into unbelievably tight coils. How unbelievably tight? It turns out there is over 6 feet of DNA in each cell. This means the human body contains enough DNA to stretch to the Sun and back 300 times. That is over 270 trillion feet. The arrangement of these incredibly complex coils determines the function of the cell. Depending on how you twist the DNA you could get a liver cell or a nerve cell. Established neurons are stable and have assumed a role in the brain. New neurons are plastic and have not yet been assigned a role. In order to learn new concepts, our brain needs new neurons. Think of the brain as a spider web of neurons. When we need to solve a novel problem, the relevant areas of this web
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become active. A "ripple effect" ensues and neurons are activated. Activation of these neurons allows you to think of ideas and concepts, which you then apply to solving the problem at hand. The larger the web, the more information you can access to solve a problem. There are specific places in the web where neurons are created. These places are called the sub-ventricular and sub-granular zones. Neurons are then moved to areas where the web can be expanded. Faster creation of neurons allows faster expansion of this web. People with a larger neural web generally have higher levels of cognitive function. You might think there is only so much space for the neural web to expand, but in reality, there is virtually an infinite amount of space. This spider web of neurons is not two-dimensional, but rather three-dimensional and it takes the shape of your brain. The web does not expand outward. It is expanded to areas between existing "silk lines". The web expands in size by becoming more crowded. Different areas of the web are dedicated to different cognitive functions. The web is not uniformly crowded. One area is assigned to spatial reasoning, while another may be assigned to social abilities. Someone with superior spatial reasoning will have a densely crowded web in that area, but could have a sparsely crowded web in the area assigned to social abilities. Dependent on specific mental exercises, new neurons will be connected to different areas in the web. Our goal is to strengthen the most important areas in this "neural web". An example of this idea in action was observed in the brains of taxi drivers. Brain scans of taxi drivers revealed the areas of their brains associated with navigation were unusually large. Because the taxi drivers were spending so much time navigating city streets, their new brain cells were being preferentially used to improve their ability to navigate. This increase in “grey matter" (part of the brain containing neurons) involved their posterior hippocampus. Additionally, the
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posterior hippocampus of veteran taxi drivers were larger compared to those who had been driving for a shorter period. Article: Taxi drivers' brains grow on the job
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"The posterior hippocampus was also more developed in taxi drivers who had been in the career for 40 years than in those who had been driving for a shorter period."
This example is important because it highlights the importance of correct mental exercise. Everything in this program will make your brain more receptive to change. Rest assured, had those taxi drivers followed this program, their posterior hippocampi would be even more developed. But you do not want to become an expert at navigation; you want to improve your intelligence. The mental exercise chapter will explain how. Neurons must form connections (synapses) with other neurons for communication to occur. The connections between neurons are referred to as synapses (synaptic connections). These connections allow your mind to navigate the neural "spider web". Neurons communicate by sending and receiving electrochemical signals through synaptic connections. Synaptic connections are continuously being created, strengthened, weakened, and destroyed. The brain's ability to do this is called synaptic plasticity. The more plastic a brain is, the more easily it weakens or eliminates obsolete connections and creates or strengthens new necessary connections. You may be wondering how a new synaptic connection is created. Almost constantly the ends of synaptic connections are swelling up like balloons. Then, the terminal ends of neurons split right down the middle, leaving you with two synaptic connections instead of one. This process was discovered by Eric Kandel,
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and he received a Nobel Prize for it in 2000. His research showed that acquiring any piece of new information requires alteration of synaptic connections, and when people learn, they literally change their brain's wiring. While you have been reading this introduction, your brain actually engaged in this rewiring process. If new synapses are not strengthened, they will not last long, and new memories will be forgotten. This happens easily and is why you cannot remember the beginning of this book word for word. Our ability to strengthen new connections (synaptic plasticity) plays an important role in not just memory formation and retention, but also the ability to learn. In theory, if you were unable to create new synaptic connections, you would be unable to memorize or learn anything new. With the formation of more synaptic connections, your neural spider web becomes larger and more complex. When neurons are activated, the "ripple" that ensues activates other neurons multiple times by means of a greater number of connections. Think of each neuron as a room which contains information you might need to solve a problem. Creating more synaptic connections to a neuron is like installing more doors to that room. This gives you greater access to the information in that room. As long as you are installing doors on rooms containing important information, which is the goal of mental exercise, you are improving your ability to problem solve. Once the brain matures, parts lose much of their plasticity, especially in the cerebral cortex where "thinking" takes place. This is why following all the advice in this regimen is important. Much of the advice presented aims to make the brain more plastic. The more plastic a brain is, the more receptive it is to mental exercise. Article: Synaptic Plasticity and Learning
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“synaptic plasticity is not constant, it can change over time as a result of activity or other events in the nervous system, and that's referred to as neuronal plasticity or synaptic plasticity"
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Study: Synaptic Plasticity and Learning - 15 Years of Progress
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"Much has been learned over the past 15 years about the mechanisms of synaptic plasticity and their relationships to learning and memory processes. Some of the questions raised 15 years ago have been answered while others still remain elusive."
Neurons communicate via synaptic connections by neurotransmitters. Neurotransmitters are what light up the neural spider web when it is in use. This happens every moment of life. There are an untold number of neurotransmitters, and each one plays a unique function in the brain. One neurotransmitter many people are familiar with is dopamine. Dopamine plays an important role in the brain's reward system, ability to stay motivated, and working memory. Different drugs can affect the way our brain produces, and uses neurotransmitters. One drug that has a powerful effect on the brain's dopamine system is cocaine. Cocaine floods synapses in specific areas of the neural web with dopamine. This makes you alert, confident, motivated, and focused. Because dopamine acts upon the brain’s reward system, cocaine becomes very addicting. Recent research has identified dopamine as the "give me more" neurotransmitter. This means when you engage in an action that releases dopamine into your synapses, your brain actively seeks to re-engage in that action. Article: Novelty and Testing: When the Brain Learns and Why It Forgets
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“synaptic plasticity is not constant, it can change over time as a result of activity or other events in the nervous system, and that's referred to as neuronal plasticity or synaptic plasticity"
There are numerous available drugs that alter brain function by affecting neurotransmitters. Some can be dangerous, like cocaine, but others are safe, like caffeine. Nootropics target different neurotransmitters that are involved in
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learning, memory, synaptic plasticity, and even neurogenesis. The nootropics section will explain their varied and precise workings, as well as how to best utilize different nootropics to enhance cognition. Neurotransmitter functionality is only one of the drivers behind cognitive performance. This cognitive enhancement regimen aims to improve all three. Improving all three drivers creates a strong synergistic effect. Creating neurons faster allows the neuron web to expand faster. Improving synaptic plasticity thickens the web's silk lines and facilitates the addition of new, important lines. Improving the functionality of neurotransmitters allows our mind to use the web more efficiently. Each driver is dependent upon and influences each other. Having a greater number of neurons allows more synaptic connections to form. Having more synaptic connections amplifies the effect of neurotransmitter functionality. Amplified neurotransmitter functionality allows the brain to create new neurons and new synaptic connections more easily. An improvement in one area creates a ripple that improves the others. Improvements in all three areas create huge ripples which produces a profound synergistic effect.
Section III: Reasons to Follow This Regimen, and Fuel for Motivation You must stay motivated! When it comes to changing any aspect of your life, motivation can be a problem. Whether you are trying to hit the gym, change your diet, quit smoking, or improve your mental health, you must be motivated. If you truly believe and stay motivated, there is no limit to what you can accomplish. If you think you are not intelligent enough to get the job you want, a high grade point average (GPA), or that next promotion at work, you are wrong. If you believe you do not have what it takes to accomplish the things you dream about
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because your intelligence is fixed and determined at birth, you are wrong. No matter what your age, you can improve your cognitive abilities and mental health more than you thought possible. The remainder of this introduction is designed to motivate. I want you to believe that these changes will be life-changing, because they will be. The following is part of an interview from the book titled, "The Sharp Brain's Guide to Brain Fitness"
Interview: Dr. Larry McCleary, the former acting Chief of Pediatric Neurosurgery at Denver's Children's Hospital and author of the book "The Brain Trust Program" answered the following question: Q: What is the single most important brain-related idea or concept that you would like every person on this planet to fully understand? A: The most important take home message about brain health is that we now know that no matter what your brain status or age, there is much you can do to significantly improve brain functions and slow brain aging.
For students: If you are a student, your primary goal is to learn and excel academically. Will a grade on one test or in one course dramatically change the rest of your life? Probably not, but the cumulative effect of the marks you receive in all your courses certainly can. The job market is especially difficult right now. Enrollment " synaptic plasticity is not constant, it can change over time as a result of activity or other events in universities increased between the years 1999 to 2009. This is a in the nervous has system, and that's38% referred to as neuronal plasticity or synaptic plasticity" nominal increase of 5.6 million students. Unfortunately, the job market for college graduates is not growing nearly as fast. An article published in the New York Times May, 2011 titled, "Many With New
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College Degree Find the Job Market Humbling" sheds some light on the situation. Below is a list of some trends mentioned in the article: Median starting salary for college graduates dropped 10% from 2009-2010 alone. In 2007, 90% of graduates held a job by the spring after graduation, in 2010, that number had dropped to 56%. The number of college graduates aged 25 -34, employed in food service, restaurants, and bars has increased by 17% from 2008 to 2009 alone. The median loan debt for students who attended college from 2006-2010 is $20,000 The data is bleak; it is becoming increasingly difficult for a college student to find a job after graduation. So what is the best way to ensure you do not end up $20,000 in debt, waiting tables in your home town? You need to distinguish yourself from other college graduates and the simplest way to do so is to excel academically. You will have an easier time obtaining a job if your GPA is a 3.8 instead of a 2.8. It does make a difference. Academic excellence compels a prospective employer to seriously consider you for an open position. They will assume you are intelligent, motivated, and that you will excel at the position they are trying to fill. But of course, earning good grades is not easy. It takes motivation, intensive study, and time. That is where this cognitive enhancement regimen comes in. If you commit yourself to this regimen you will improve your intelligence, focus, and memory, and achieve overall higher levels of mental clarity. When you have a greater number of neurons, with more synaptic connections, that communicate more efficiently your cognitive abilities will be greatly enhanced. Tasks which were difficult before become easier. Your ability to memorize new information and retain existing knowledge will increase. As a consequence of your enhanced cognitive efficiency you will become more motivated.
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As an example, let's pretend that someone says "I will give you $1,000 to solve 100 complex math problems". Sounds like a good deal, ten bucks a problem! I'd say, "Hand that sheet over!" Then you get to the first problem. It was difficult, and took nearly an hour for you to complete. How motivated do you now feel to solve the remaining 99 problems? Probably not very. What if the first problem was easy, took only 10 minutes to complete, and was not the least bit challenging. That's only 16 hours of work. Feel motivated to do the math problems now? Increased motivation is but one benefit of following this regimen and improving your cognitive abilities. As you become more intelligent, and struggle less with assigned tasks, you become more motivated. The smarter you are, the greater the rewards and outcomes you will enjoy from the same amount of work and effort. If you follow the advice offered in this regimen, study and homework will become easier and be less tedious. You will retain more information from class, and complete exams more quickly and with greater confidence. As your grades improve, you will become more motivated and work even harder. This motivation, combined with your improved cognitive abilities, will allow you to get the grades you want. Getting the grades you want will help you get the job you want. Getting the job you want will help you live the life you want. For the employed: The foremost objective of most college graduates is establishing a career. I mentioned earlier that the average starting salary for college graduates has been falling for years. This is why it is important to produce quality work. You must be able to advance your career and compensation. When most people start a career, they are afraid they will be unable to advance. Few would be content with no prospects of promotion.
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"What does one have to do to get promoted?" Of course this can vary greatly depending on your occupation, but usually two factors are in play. The quality of your work Your relationship with your boss(es) Let's assume two candidates are being considered for a promotion. Candidate 1 produces the best work, and works the hardest, but only marginally. Even though Candidate 1's work is the best, Candidate 2 thinks his work is just as good, if not better. Neither candidate stands out to anyone in the office. Now let's make things interesting. Candidate 2 has become friends with the boss. Even though Candidate 1 and the boss get along, saying they are friends is a stretch. They usually only talk business. Even if the boss recognizes Candidate 1's work to be better, who do you think will get the promotion? As long as the boss can justify promoting Candidate 2, he will. So how can you solve this problem? How can you make sure that no matter what your relationship with your boss is like, you get the promotion? Simple. You must work hard enough and produce quality work so everyone takes notice. In order to do this, you have to be smarter and more motivated than the other candidates. This course and the accompanying neuro-regimen can help you achieve that. You will become smarter and your memory and focus will improve. You will work more efficiently, become more productive, and motivated. You will not find yourself staring blankly at a computer screen day-dreaming, or browsing the internet. Instead, you will find yourself thinking, working, approaching problems from new angles, and producing better work in less time. You will get the promotion you have been looking for.
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Motivation where you might not expect it: You most likely have not considered the best reason to follow this neuro-regimen. It is the reason I originally became interested in the subject of cognitive health and improvement. I read the following two statistics. One in ten people over the age of 65 suffer from Alzheimer's disease. Fifty percent of people over the age of 85 suffer from Alzheimer's disease. If you live to be 85 years old, your chance of getting Alzheimer's disease is a flip of the coin. Take a moment to reflect on these startling statistics and what they could mean to you years down the road. In case you are unaware what Alzheimer's disease entails, let me paint a disturbingly realistic picture of what may happen to you: Alzheimer's is a disease of gradual mental deterioration. At first you might forget where you placed your car keys, that you have a meal cooking in the oven, or what you were about to say. All of these things happen to healthy people from time to time, but when you suffer from Alzheimer's disease they occur with increasing frequency and predictability. Initially you will be dismissive. You will tell yourself that you are just getting old, despite the fact that you ruined two meals and almost burnt down the house because you left the stove on last week. In fact you are not just getting old; your mind is beginning to deteriorate. As you become increasingly forgetful, suspicions will arise. You will forget something important. Maybe you will forget you were meeting your son for dinner a particular night. Maybe you will be on your way home from the grocery store, only to forget where you are going, and where you are coming from. When this happens to you, and if you have Alzheimer's disease it will, you will panic.
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Alzheimer's disease involves more than just memory loss. Changes in mood and personality also occur. You will eventually experience rapid mood swings, often for no apparent reason. Suppose you spot the groceries in your car and regain your bearing on the world. You make it home, sit down, and watch TV. There is a commercial break and you cannot even remember the program you were watching. You break down in tears. You know you should be concerned about what is happening, but not this upset. Something is wrong. After an hour of intense fear, you finally recompose yourself. You reflect on your life. You have lived long and accomplished much. Maybe you are getting old. Maybe more is going on. Either way, you tell yourself everything is going to be ok. Everyone dies eventually. Maybe you find peace in that. You decide to schedule an appointment with your doctor. If there is something wrong, you want treatment, and treatment is all you can get as there is no cure for Alzheimer's. You see your doctor and he runs a variety of tests. He tells you he will call you with the results. After a week of obsession and reflection you get a call from your doctor. Deep down you know what he is going to say, but you are still hopeful. As his words echo in your ear, your remaining hope dissolves. At this point you are not even listening to what he is saying. You are completely frozen. You have just been told that you are well into Stage 3 of Alzheimer's disease. There is little that can be done. The FDA has currently approved only four drugs for the treatment of Alzheimer's disease, but all these drugs can do is temporarily relieve some of the symptoms. They provide little relief to the progressive deterioration taking place in your mind. Your emotions are spiraling out of control. You feel angry, depressed, afraid, and confused all at the same time. You ask yourself, "What is going to happen?" "How will I take care of myself?" "What will the financial burden be?" "How will my family react?" "Am I going to have to go to a nursing home?”
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After talking to your doctor you tell your wife. You are sobbing as you explain it to her. She is just as devastated as you are. Eventually you tell your children. Over the next several months things worsen, despite treatment. At first you cherished the time spent with your wife and family as it kept you going. But now you have reached the point you cannot form new memories. You cannot remember what you did during the day, and more of your past memories quickly slip away. You are at the end of a road that is burning behind you. You do not have the motivation or ability to do anything for yourself. Your emotions are nothing but a constant mix of confusion, anger, and sorrow. You are no longer living but merely existing. You have now progressed to stage 6 Alzheimer’s and must be taken to a nursing home. You recognize your wife's face, but the memory of your life with her is a blur. You do not know when you met, how long you were married, or even that you have children. You cannot put your shirt on or go to the bathroom without help. Sometimes you are not even sure what your name is. You cannot even comprehend the idea of Alzheimer's disease, much less being diagnosed with it. Your identity has almost completely vanished. Your wife comes to visit you and you only feel fear and confusion. You do not know who this woman is. You ask yourself why she is claiming to know so many things about your life. You do not know where you are, or why you are there. You are constantly afraid and confused. You lash out at your wife and the nurses taking care of you. They are completely alien to you and you are afraid of them. The concept of what a "nurse" is doesn't even exist in your mind. When you speak, you are incoherent. Your brain has deteriorated to the point where you cannot even sit up straight or swallow correctly. You are now literally living in the moment. You cannot remember what occurred just moments ago. When you look into a mirror, a stranger stares back at you. The
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world you once knew has been ripped from your mind piece by piece like pages being torn from a book, and now, there are no pages left, merely the binding that once held them. Your actions are no longer based on experience and knowledge but stem from the most basic of human instincts. That is how it will end for you, death without dignity. You will not die reflecting upon your life and cherishing fond memories. You are barely human. You will die in a painful state of loneliness and confusion. Many consider death at this point a blessing, a relief from the suffering. Death, however, does not come quickly. Your sense of reality and being has been slipping away as if it were sand in an hourglass. Even though you just physically died, "you" have been dead for quite some time. Your memory, your personality, the essence of your identity was destroyed little by little by Alzheimer's disease. It is hard to imagine many fates that are worse. Let's go over the Alzheimer's statistics one more time. One in ten people over the age of 65 suffer from Alzheimer's disease. Fifty percent of people over the age of 85 suffer from Alzheimer's disease. Wouldn't you want to do everything possible to prevent this from happening? The last thing you want is for your personality and identity to be slowly eaten away by an invisible assailant. By following this Building Brain Power Regimen you will not just increase your cognitive abilities. You will also keep your brain healthy, slow its aging process, and reduce your chances of experiencing symptoms related to Alzheimer's disease. Curiosity didn't kill the cat, it made the cat smarter. In addition to reducing your risk for Alzheimer's disease and improving your academic and work performance, why else should you commit to this regimen?
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The primary reason I designed this regimen was intellectual curiosity. I wanted to know how my brain functions and how I could enhance it. But more importantly, I wanted to discover how I could achieve my full potential. That is what this regimen is about, achieving your full potential. I have spent years studying ways to improve the mind's health and cognitive abilities. It is true that genetics dictate your starting point for intelligence, but you do not have to settle for that starting point if you don't want to! You can improve your intelligence more than you thought possible. See what you can accomplish when your mind is operating at its full potential. Maybe you will be a CEO someday or start your own business. Maybe you will just live a happier, more productive life. The only way to find out is to seriously commit to what is offered in this regimen. It was a life changing experience for me and I believe it will be for you as well.
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Chapter 2: Lifestyle Strategies to Maximize Brain Power Remember how body builders develop their muscles. They follow a lifestyle that fosters muscle development and strength. Brain power is no different. But why are lifestyle strategies so important? It is simple. Just as certain actions improve the three drivers of cognitive abilities, other actions will inhibit them. Will you fail to enhance your cognitive abilities if you do not follow these lifestyle strategies? Of course not, but adhering to specific lifestyle strategies will greatly improve your chance of doing so. Below is a list of lifestyle strategies you should try to follow. If these strategies are already part of your lifestyle that is great, and you will be further along than most. Regardless, understanding the science behind these strategies is also important, and you are strongly encouraged to read the chapter. Properly manage and limit stress in your life. Make sure you get adequate sleep every night. Engage in aerobic exercise as often as possible. Stop taking non-prescription anticholinergic medications. (a list is provided) Stop abusing alcohol through binge or regular heavy drinking. (you can still drink in moderation) Stop smoking cigarettes and marijuana. (alternative methods for using nicotine and marijuana are discussed)
Section I: Properly Manage and Limit the Stress in your Life Everyone becomes stressed from time to time; it is a part of life. But high levels of chronic stress can damage the brain. Hopefully you do not live a very stressful life, but if you do, it is imperative that you read this section and learn how to properly manage your stress,
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Article: Does Stress Damage the Brain?
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"This article contains information and research regarding stress, and how stress effects not just our bodies, but also our brains."
Dr. Sapolsky, a Professor of Neurology and Neurological Sciences at Stanford University reveals why it is important for humans to manage stress, in his book, “Why Zebras Do not Get Ulcers.” The human brain is so intricate and advanced, it carries an unexpected burden. Humans are the only mammals that can become stressed from their own thoughts. Just thinking about a stressful event can damage our brain. Consider an example Dr. Sapolsky uses in his book. A zebra becomes stressed when it is threatened by certain external stimuli. For example, when a lion attacks a zebra, stress immediately ensues and has certain physiologic effects. Specific hormones are released into the zebra’s brain. These hormones could cause damage to the zebra’s brain if they remained there. However, one of two things will happen when the zebra is subjected to this stress. The lion may catch and kill the zebra. This makes the release of these hormones irrelevant. Alternatively, the zebra successfully escapes the lion and stress hormones are metabolized and subside. The escape acts as a release from the stress the zebra is experiencing. Humans do not always have a release for the stress they experience, especially when the stress is caused by internal thoughts, instead of an external event. For example, pretend it is finals week. You have four final exams, and have to perform well on all of them to get the course grades you want. Even worse, performing poorly could result in failing a course. This would stress most people. Taking the tests and feeling good about your performance acts as a release from that stress.
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But what if you question your performance? You begin to dwell on the exams. You become worried you might have failed a course. These thoughts prevent the stress caused by the exams from being released. Instead, these obsessive thoughts cause more stress to build. Finding out you passed your test can still release this stress. You receive your grades weeks later and learn you failed a course. Now your level of stress escalates higher, and there is no release. You worry about how your parents will respond, the increased workload you will have next semester, and what your friends will think. What effect does this chronic stress have on your brain? Your adrenal gland is releasing large amounts of cortisol. Cortisol is a steroid hormone that our body releases as a response to stress. Even though cortisol is not released in your brain, it is able to cross your blood brain barrier to directly affect it. Chronic, abnormally high levels of cortisol, cause an array of negative effects in your brain, as well as the rest of your body. These effects include:
Decreased activity in your hippocampus. (brain cells are damaged and neurogenesis slows) An impaired ability to retrieve memories A compromised immune system Weakened bone strength Increased likelihood of weight gain
Study: A mathematical model of aging-related and cortisol induced hippocampal dysfunction
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“Both acute and chronic elevations in cortisol secretion increased aging-associated hippocampal atrophy and a loss of HA in the model."
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Article: This Is Your Hippocampus on Cortisol
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“Cortisol acts by binding to cell receptors. In their research, Yau and colleagues found that when levels of cortisol are low, a particular cortisol receptor is bound. However, at higher concentrations, cortisol has a spillover effect and binds a second receptor. Binding to this second receptor activates cellular processes in the brain that cause memory impairment."
The hippocampus is the part of our brain that plays the largest role in memory and learning. Specifically, it is vitally important for the formation and consolidation of new memories. It also has a high concentration of cortisol receptors. The study referenced above found that acute cortisol elevation decreased hippocampus activity by 30% and chronic elevation decreased hippocampus activity by 40%. Natural aging caused a 12% decrease. In other words, chronic exposure to elevated cortisol levels inhibits all three drivers of our brain’s processing power. Brain cells in the hippocampus are being damaged and replacement by new cells is not occurring at a comparable rate. Existing neurons are struggling to form new connections. And finally, the release of certain neurotransmitters, such as serotonin is being comprised. Managing stress properly in your life is vital. How can we relieve stress for which there is no natural release? This is the tricky part, but it is vital if we are to improve the three driving forces behind all cognitive function. Not only will chronic stress impair your brain's function, but it will suppress your motivation to make improvements in your life. People employ different methods to cope with stress. Some drink alcohol excessively or smoke marijuana. Others choose healthier options such as physical exercise and meditation. All I can do is give you some options and explain how
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they might work. A successful way to cope with stress is defined as any activity or action that alters a stressful situation. Attack the Source The best way to alter a stressful situation is to directly eliminate the source. For example, if you hate your job, you should look for a more tolerable one. If you are in a stressful relationship, you should look for a healthier one. If you are in debt, you should find ways to save and manage your money more wisely. Even if you cannot defeat the source of your stress, setting a goal and working towards it can provide some piece of mind. The negative thoughts causing the stress are what you must eliminate. If you cannot find a new job, apply for several new positions each week. If you are married with children and cannot leave your family, talk to your wife about what is wrong and seek therapy if necessary. If you cannot get out of debt, seek the advice of a financial advisor. Just knowing you are actively trying to make an improvement can make a difference. Instead of obsessing about the severity and hopelessness of the problem, you will redirect your thinking to what you are doing to improve your situation. Attacking the source of your stress is the first step, but often this is not possible. Failure to do so can make the stress worse, and sometimes success is not sufficient. That is why you should also engage in unrelated activities that will help you further cope with stress. Engage in physical exercise regularly: If you do just one thing to relieve stress, make it physical exercise. Physical exercise improves mood, reduces anxiety, and actually has antidepressant properties. The best kind of physical exercise is aerobic. Aerobic exercise is any
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activity performed at moderate intensity for an extended period of time, which maintains an increased heart rate. Article: Can Exercise Help Me Cope With Stress, And Does it Matter What Kind? 16 "A regular program of moderate exercise is bar non the best thing that one can do for one's physical and emotional health. There are numerous studies that conclude the same."
Study: Effects of aerobic exercise versus stress management treatment in fibromyalgia. A 5.4 year prospective study.
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"Aerobic exercise was the most effective treatment, despite being subject to the most skeptical patient attitude prior to the study"
Study: Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory
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"Cross-sectional studies link exercise habits to protection from harmful effects of stress on physical and mental health."
Study: How to increases serotonin in the human brain without drugs
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“A comprehensive review of the relation between exercise and mood concluded that antidepressant and anxiolytic effects have been clearly demonstrated”
Article: Powerful Reasons to Exercise
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"This article lists benefits associated with aerobic exercise. They include longevity, neurogenesis, cognitive enhancement, cardiovascular health, and many more"
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Aerobic exercise is a powerful stress reliever because it increases the production of the brain-derived neutrophic factor (BDNF) protein. If cortisol were an enemy attacking the brain, BDNF would be the hero defending it. Coritsol can weaken and destroy neurons as well as synaptic connections. BDNF protects existing neurons from cortisol and enhances your brain's production of new neurons. Without sufficient levels of BDNF, cortisol could eventually shut down the production of BDNF. This can cause long lasting damage and is observed in many individuals who experience chronic stress at abnormally high levels. Aerobic exercise has benefits extending far beyond stress management. Aerobic exercise increases the rate at which you form brain cells (by increasing BDNF), and improves synaptic plasticity. These are two driving forces right there. If you are not getting aerobic exercise, start now. Adequate aerobic exercise is an important part of this neuro-regimen, and will be discussed in further detail later. Engage in meditation (Mindful self-reflection): When I say meditation, I do not mean sitting in a glade with your legs crossed while humming to yourself. I am talking about mindful thinking. Mindful thinking is defined as any activity in which a person becomes intentionally aware of his or her thoughts and actions, in the present moment, non-judgmentally. This definition can be confusing, so let me elaborate.
Study: Can meditation slow rates of cellular aging? Cognitive stress, mindfulness, and telomeres 21
“Psychological stress cognitions, particularly appraisals of threat and ruminative thoughts, can lead to prolonged states of reactivity. In contrast, mindfulness meditation techniques appear to shift cognitive appraisals from threat to challenge, decrease ruminative thought, and reduce stress arousal.”
Mindful thinking is premised on the idea that thoughts can control your emotions. First you have a thought, and then you feel an emotion. For example, you think “I
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will never pass this exam,” then you feel stressed. You think, “I am ugly,” then you feel sadness or depression. You think “She loves me and wants to be with me,” then you feel happy. Most often, the thought comes first, and causes the emotion. Remember when I said humans are the only mammals that can become stressed by their own thoughts? This is exactly what is happening. Mindful thinking encourages people to first recognize that a thought is merely a thought and nothing more. A thought is an observation, or an opinion. Just because a thought says "I will fail this test," does not mean you will fail it. Thoughts do not determine the outcomes in your life. Thoughts and outcomes are entirely independent of one another. Being aware that thoughts cause feelings, and that thoughts are merely thoughts, is essential to mindful thinking. It allows you to analyze your thoughts and your life on a deeper level. It is easy to engage in mindful thinking. Find a quiet place, set aside at least 30 minutes, and reflect on your life. But make sure you keep the things I have mentioned in mind. Be open to new information and look at things from multiple perspectives. Analyze your life and your thoughts from a neutral standpoint and do not be judgmental. You will realize that compared to most people, your life is great, and things are much better than you previously thought. There are many mindful thinking programs available. Personally, I have not tried any of them. I do my personal reflection in bed before I fall asleep or in the shower each morning. Try to find 30 minutes each day to reflect on your thoughts and life. If this subject interests you, below is a link to programs and additional information. Social Interaction Whether you are socializing with family or friends, in person or online, social interaction can help reduce stress. Talking about your problems with others can
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be very helpful towards relieving stress, but it is not necessary. Going to a bar or restaurant with your friends and joking around can help clear stressful thoughts from your mind. Sometimes stress can suppress motivation. You may not have the desire to make plans and leave the house. Try your hardest to resist this lack of motivation. Make yourself go out. The distraction will divert your thoughts and you will feel better and most likely have fun in the process. Find a Hobby or Interest It could be anything. Buy a new video game, read a book, take up a new sport, or learn a musical instrument. As long as you enjoy your hobby, and it helps take your mind off the negative things in life, it will reduce stress. Personally, I find watching a good psychological thriller before I go to sleep helps. Just find something that works for you. As you will discover in the mental exercise chapter, learning new and challenging things is good for your brain. For example, learning a new instrument, sport, or game, builds new synaptic connections and helps improve your cognitive abilities. Other Options If you think of anything you believe will reduce stress, give it a try. If you want some inspiration, here is a list of 101 simple things you can do to relieve stress. Do not forget how important managing stress in your life is. Stress inhibits all three driving forces behind improving cognitive function.
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Section II: Make Sure You Get Adequate Sleep Every Night Many people have a distorted view of sleep. They believe that while asleep their brain is relatively inactive but in fact, your brain is unbelievably active. The brain is engaged in a greater amount of rhythmical activity while you are asleep versus awake. (The only time your brain consumes less energy while sleeping compared to a similar awake period is during deep non-REM sleep.) Our brain has many important tasks it needs to accomplish while we sleep. Besides allowing us to feel renewed and refreshed, sleep plays an important role in our ability to consolidate memories and even learn new things. Everyone has heard the term "sleep on it" and Dimitri Mendeleyev is an excellent example of the phrase in action. You can thank Mendeleyev for the periodic table we all learned in chemistry. He had been studying elements for quite some time, but had no way of organizing them. One night while contemplating this problem, he fell asleep. When he woke he had the organization of all the elements resolved in his mind. Mountains of data suggest that sleep is vital to our cognitive abilities. Two such studies were cited in the book "Brain Rules" by John Medina. One study suggested a high academic achiever can become one of the worst in the class simply because of inadequate sleep. The study showed that a student, who regularly scored in the top 10% of her class, could end up in the bottom 10% if she were deprived of sleep and her classmates were not. Another study observed soldiers in charge of complex military hardware. Deprivation of a single night’s sleep caused a 30% reduction in their proficiency to use the hardware. Two nights of sleep deprivation caused a 60% reduction in their proficiency to use the hardware.
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Not getting enough sleep negatively impacts all aspects of cognitive performance. Research shows sleep deprivation impairs attention, working memory, long-term memory, and decision making. Why is this happening? It is simple; all three drivers of cognitive performance are being negatively affected. When you are stressed, the hormone cortisol is released. Chronic exposure to increased levels of cortisol can damage brain cells, impair the growth of new cells, and make it harder for cells to form new synaptic connections. Call it a coincidence, but sleep deprivation also increases cortisol levels in the brain. Study: Sleep deprivation: Impact on cognitive performance. 22 “Both total and partial SD induces adverse changes in cognitive performance. First and foremost, total SD impairs attention and working memory, but it also affects other functions, such as longterm memory and decision-making. Partial SD is found to influence attention, especially vigilance.”
Study: Sleep loss results in an elevation of cortisol levels the next evening
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"Sleep loss affects the resiliency of the stress response and may accelerate the development of metabolic and cognitive consequences of glucocorticoid excess"
Article: No sleep means no new brain cells
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"A team from Princeton University found a lack of sleep affected the hippocampus, a brain region involved in forming memories."
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That is not all. Sleep prevents the release of certain neurotransmitters. Normal sleep related interruption of neurotransmitters is important as it gives receptors "a break". Should the receptors not get this “break”, they may lose sensitivity and functionality. This decreases the effectiveness at which neurons communicate, and works against the third driving force behind cognitive function. Finally, your body's ability to utilize the energy in food falls by nearly 30% when deprived of sleep. Your brain uses 20% of your body's energy. This deficit in energy, coupled with your brain's increased exposure to cortisol has negative effects on the body and mind. The bottom line is this, chronic sleep deprivation hinders the growth of new brain cells, makes it more difficult for brain cells to form new connections, and reduces the functionality of connections that already exist. Getting adequate sleep each night is a vital part of this neuro-regimen. What is considered adequate sleep? How many hours of sleep are considered adequate? Most of you have probably heard eight hours is recommended. If you only want to take one line of advice from this section then go with that. But the reality is, experts have no “magic number.” There are numerous variables at play; age, gender, and genetic factors play a role. Someone the same age and gender as you might only need seven hours of sleep each night, while you might need nine. Research has determined the average amount of sleep necessary for most adults is between seven and eight hours per night. For adolescents, nine hours is ideal. Generally, the younger you are, the more sleep you need.
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But how can you determine exactly how much sleep you need. A great starting point is the following table:
Chances are you fall into the 7-9 hour range. To determine where you fall in this range, assess your individual sleep habits. This is pretty simple to do. Record when you attempt to fall asleep, how long it takes, and when you wake up. Then consider how you feel throughout the day. What kind of mood are you in? Do you lack energy and mental clarity? If so, you probably did not get sufficient sleep. Keep taking notes on your sleep habits until you find your ideal number. If you are not getting enough sleep on a consistent basis, your brain and body will be affected I know I am not getting enough sleep, but what can I do? I had difficulty sleeping for much of my life, and understand getting eight hours of sleep is not an easy task. Not only did it consistently take me an hour or longer to fall asleep most nights, I would awaken several times a night, for no apparent reason. I have since taken measures to mitigate this problem. Now it only takes me 10-15 minutes to fall asleep, and most nights, I sleep for 7 hours before waking up. I will be honest; it was not an easy task to accomplish. Below are my doctor's recommendations. Try these steps before considering medication.
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You need to establish a consistent sleep and wake schedule. And yes, you need to follow this schedule on weekends. Sleep needs to be at the top of your priority list. This is the hardest step to follow, but it is also the most important. Create a “bedtime routine”. This can involve anything such as taking a long shower before bed, listening to music, or reading a book. You should begin this routine approximately one hour before bed time. My routine involves watching a movie, followed by a warm shower. Do not eat a big meal or exercise 2-3 hours before bedtime. Eating triggers your digestive system and can keep you awake. Exercise releases certain neurotransmitters that increase alertness. However, regular exercise during the day will help you sleep at night. Use your bedroom only for sleep and sex. Do not use your computer or watch TV in your bedroom, especially right before you go to sleep. Avoid alcohol, nicotine, and caffeine. Alcohol interrupts sleeping patterns. Nicotine and caffeine are stimulants. Make sure your environment is comfortable, quiet, and dark.
Supplements to Assist with Sleep Earlier I discussed how important a good night's sleep is to cognitive function. The problem is, many people have trouble falling and staying asleep. Melatonin is a natural supplement which may help some with difficulties sleeping. Melatonin is a hormone produced naturally by the brain's pineal gland. Our brain uses it to help regulate sleep and wake cycles. During the day, levels of Melatonin rise and peak at night. When levels of melatonin are at their peak we are generally the sleepiest. As we age, melatonin levels begin to peak earlier and earlier. This is why older individuals usually get sleepy early at night.
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Melatonin supplements can be found in most drug stores. It is important to know that a larger dose is not always better. One study concluded a 0.3mg dose was just as effective as a 3mg dose. 170 Further, a dose that is too large can be counterproductive. When you take too much melatonin, some may spill into areas of your brain which are not equipped to handle the hormone, and exacerbate sleeping problems. 171 When you purchase Melatonin, doses will likely range from 1mg-20mg. Taking a dose greater than 1 mg is not recommended.
Section III: Engage in Aerobic Exercise on a Regular Basis Aerobic exercise is an easy, natural way to boost all aspects of cognitive performance. Most people never consider aerobic exercise as a means to improve cognitive performance, but it can do so, not just in the short term, but the long term as well. To determine if the relationship between aerobic exercise and cognitive improvement stemmed from causation instead of correlation, researchers examined the effects of aerobic exercise on those who did not exercise. They measured individuals’ cognitive abilities, and then enrolled them in an aerobic exercise program. Statistically significant improvements in their cognitive abilities were seen in just four months. Four months may seem like a long time, but keep in mind they were not doing anything else advocated in this regimen.
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Study: Aerobic exercise and neurocognitive performance: a meta-analytic review of randomized controlled trials.
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“Aerobic exercise training is associated with modest improvements in attention and processing speed, executive function, and memory, although the effects of exercise on working memory are less consistent.”
Article: Cardiovascular fitness is associated with enhanced cognition in young adulthood. 26 “Cardiovascular fitness, as measured by ergometer cycling, positively associated with intelligence after adjusting for relevant confounders (regression coefficient b _ 0.172; 95% CI, 0.168–0.176). Similar results were obtained within monozygotic twin pairs. In contrast, muscle strength was not associated with cognitive performance.”
Article: Aerobic exercise's effects on cognitive and neural plasticity in older adults
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“it can be safely recommended that moderate levels of exercise can serve as both a preventive measure against age-related cognitive and brain deterioration and a treatment to reverse decay and cognitive deficits already present in older adults. This result is also consistent with a large epidemiological literature that generally suggests that higher levels of physical fitness and physical activity can reduce the likelihood of developing cognitive impairments”
Study: Be smart, exercise your heart: exercise effects on brain and cognition
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“In conclusion, there is converging evidence at the molecular, cellular, behavioral and systems levels that physical activity participation is beneficial to cognition. Such evidence highlights the importance of promoting physical activity across the lifespan to reverse recent obesity and disease trends, as well as to prevent or reverse cognitive and neural decline.”
Study: Aerobic Exercise and Creative Potential: Immediate and Residual Effects
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“The results supported the hypotheses that creative potential will be greater upon completion of moderate aerobic exercise than when not preceded by exercise”
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Study: Exercise training increases size of hippocampus and improves memory
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“Exercise training increased hippocampal volume by 2%, effectively reversing age-related loss in volume by one to two years. We also demonstrate that increased hippocampal volume is associated with greater serum levels of BDNF, a mediator of neurogenesis.”
Study: Running is the neurogenic and neurotrophic stimulus in environmental enrichment. 31 “Running is considered the key element in environmental enrichment which increases denote gyrus (DG) neurogenesis and brain –derived neurotrophic factor (BDNF) levels.”
The literature seems conclusive. Aerobic exercise improves cognitive functions in people of all ages. How does aerobic exercise improve cognitive performance? The human brain needs energy. Even though the brain accounts for approximately 2% of an individual's body weight, it uses 20% of our body's total energy supply. This is over 10 times what we would expect. Fortunately, aerobic exercise helps our brain obtain the energy it needs to carry out all cognitive functions. Glucose and other metabolic products are our body's preferred energy source. They are absorbed into the bloodstream through the small intestines, circulated in the body and taken up by cells. When cells metabolize glucose for energy, its molecular structure is altered through a violent process which tears atoms apart. This process is not perfect and it generates loose electrons. When these elections are left unchecked, they combine with other molecules to become an extremely toxic substance we call "free radicals". If free radicals are not neutralized they will destroy cells and can damage DNA.
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Why don't these free radicals quickly kill you? Oxygen acts like a sponge and absorbs elections before they do too much damage. So, while your blood carries glucose, which is metabolized into deadly free radicals, it also carries oxygen, which neutralizes the free radicals. Oxygen reacts with the free radicals to produce a different toxin, carbon dioxide, which we are constantly breathing out of our body. As the brain uses 20% of our body's energy supply, it generates a considerable number of free radicals. Depriving the brain of the oxygen it needs to neutralize free radicals will cause permanent damage in as little as 6 minutes. Coma and death are likely to occur by 9 minutes. Aerobic exercise strengthens your heart. The stronger your heart is, the more blood it pumps to your brain. Not only does this help fuel the brain's lust for glucose, but it also provides oxygen the brain needs to protect itself from free radicals. The end result is a boost to most cognitive functions. In addition to providing the brain glucose and oxygen, aerobic exercise increases the rate of neurogenesis in the hippocampus, and increases BDNF (brain–derived neurotrophic factor) levels. BDNF is a protein categorized as a neurotrophin. Specifically, BDNF supports the survival of existing neurons and encourages the growth of new neurons and new synaptic connections. Simply put, aerobic exercise increases the rate of neuron production in your hippocampus, facilitates the creation of new synapses, and increases the efficiency of synaptic connections. Aerobic exercise also increases the release of the neurotransmitters serotonin and norepinephrine. Serotonin helps regulates mood, appetite, sleep, learning, and memory. Norepinephrine helps regulate and increase your brain’s oxygen supply.
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When you engage in aerobic exercise, you are improving all three driving forces behind cognitive function. OK, so exactly how much exercise do I need? Dr. Art Kramer, a professor in Psychology at the university of Illinois, and member of the Campus Neuroscience Program addressed this question in his book, “The Sharp Brain’s Guide to Brain Fitness” He stated, “At least 30-60 minutes of aerobic exercise, per day, for at least 3 days per week has been shown to have a positive impact on cognitive function in a variety of experiments. This exercise does not have to be strenuous either. Fast walking works.” Interview with Dr. Art Framer (Click to read) This means if you commit yourself to this program, you should engage in 30 minutes of aerobic exercise at least three times a week. But try to steadily increase the amount of exercise you obtain. A study cited in the book "Brain Rules" by John Medina followed 10,000 British civil servants between the ages of 35 and 55. Their exercise habits were graded as low, medium, or high. Those graded "low" measured poorest in the fluid intelligence category while those graded "high" performed the best. "Brain Rules" Aerobic Exercise References Engaging in 1 hour of aerobic exercise, 5 days a week is ideal, but getting to that point will take time and getting started can be difficult. Do not forget that fast walking counts. If you are unable to jog or run for 60 minutes, jogging for 20 and walking for 40 is also productive. When it comes to increasing brain power through aerobic exercise, more is always better, but physical exercise will not be enough. Mental exercise is even more important.
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Section IV: Anticholinergic Medications Anticholinergic drugs impair cognitive function by inhibiting the neurotransmitter AcetylCholine (ACh). This reduces the efficiency at which neurons communicate, which is the third driving force behind cognitive function. Common medications with significant anticholinergic properties include antihistamines, antidepressants, muscle relaxants, and many gastrointestinal and cardiovascular medications. One study followed13, 000 men and women, age 65 or older, for two years. Its conclusions are disturbing. The research found that people taking more than one anticholinergic drug scored lower on a range of cognitive tests compared to people taking none. Even more startling, the death rate for heavy users of anticholinergic drugs was 68% higher. An article that discusses the study, stated that all adjustments were made to try and account for the higher mortality rate. Dr. Malaz A. Boustani stated, "So far we cannot tell why they are dying, but it wasn't because they were sicker or older." "We adjusted for age, gender, race, other medications they were taking, other diseases, and social status. We adjusted for everything we could, and that signal did not go away." Dr. Boustani conducted a second study on 4,000 adults living in Indianapolis. The study concluded that those taking three or more anticholinergic drugs for 90 days or more, were nearly three times as likely to receive a diagnosis of mild cognitive impairment when compared to people who did not take any anticholinergic drugs. If possible, do not take any drugs on the The Anticholinergic Cognitive Burden List (ACB). If you are taking over-the-counter anticholinergic drugs, discontinue them
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if possible. If you are taking prescription anticholinergic drugs consult your physician. Some common anticholinergic drugs are antihistamines, Tylenol PM, Advil PM, and Aleve PM. It gets even worse. ACh is closely involved with synaptic plasticity. If you inhibit the function of ACh, your brain cannot create and strengthen synaptic connections as well. This violates the second driving force. When your brain is less plastic, you have difficulty learning, and creating memories. It should come as no surprise to anyone that these drugs impair cognitive function. Remember, they may increase mortality as well. I found this research interesting. Call it a coincidence, but many nootropics work the opposite way anticholinergic drugs work. Instead of inhibiting ACh, nootropics increase ACh's functionality. The nootropic chapter will discuss this in more detail.
Section V: Binge Drinking Binge drinking is defined by the National Institute on Alcohol Abuse and Alcoholism as "A pattern of alcohol consumption that brings a person's blood alcohol content (BAC) to a level of 0.08% or higher. This usually corresponds to five drinks in two hours for men, and four drinks in two hours for women." Is this the exact amount of alcohol it takes to damage your brain? I do not know, but it would seem a safe line to draw. I know this could be a difficult lifestyle change for many, particularly if you are a college student. Fortunately, for those who cannot comply with this step, there are ways to minimize the damage by using certain nootropics and is discussed in the nootropics chapter later. For now, I will explain why you should stop drinking to excess with regularity.
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Many of you have probably heard that alcohol kills brain cells. This is a myth. A study conducted by Grethe Jensen and Co. (1993) discovered something interesting. The study counted neurons in matched samples of alcoholics and non-alcoholics. Surprisingly, they discovered there was no real difference in the overall numbers of neurons between the two groups. However, just because excessive alcohol consumption does not completely destroy brain cells does not mean damage is not occurring. Article:
Alcohol Does Not Kill Brain Cells
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"While brain cells are not being killed as a result of excessive drinking, the ability for your brain cells to communicate with one another is inhibited."
Excessive alcohol consumption destroys the dendrites on neurons. Remember that neurons communicate with each other by sending neurotransmitters across synapses. Dendrites are extensions of neurons covered by tiny "receptors". These dendritic receptors allow neurons to receive the neurotransmitters after they have traversed a synapse. Study: Changes in the basal dendrites of cortical pyramidal cells from alcoholic patients
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"All parameters measuring basal dendritic absorption were significantly less in the alcoholic cases for both the superior frontal and motor cotices"
Even though neurons are not being destroyed, their functionality is compromised. You are left with neurons that can send out messages, but have trouble receiving them. What is the point in stockpiling neurons and building connections between them if the neurons cannot communicate correctly? Alcohol does more than just damage dendrites. Research has shown that alcohol impedes neurogenesis. You do not replenish neurons as fast when you abuse
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alcohol. This is the complete opposite of what you are trying to accomplish. A dose of alcohol potent enough to cause someone to reach a BAC of .24% decreases neurogenesis by 40%. To reach a BAC of .24%, the average male would have to drink 15 shots in 2 hours. Not likely to happen, but you get the point. If you are going to drink, try to moderate over an extended period of time. Five drinks (four if you are female) the first several hours, followed by one drink per hour after is a good rule of thumb. Certainly, greater moderation with several drinks over the course of an evening is best. If you do not want to inhibit neurogenesis, and reduce the connectivity and communication of neurons, you should not binge drink. Will occasional excessive drinking do great damage? Probably not, but to be safe, you should probably moderate your intake.
Section VI: Cigarettes and Marijuana If you do not smoke cigarettes or marijuana, that is great, you can skip this section. If you do smoke either, please keep reading. It has been established and is common knowledge that cigarettes increase your risk of getting lung cancer and heart disease. Despite this, many choose to smoke cigarettes anyway. Hopefully what I am about to tell you will help give you more incentive to quit. I understand it is difficult to overcome a nicotine addiction, but as you will learn, you may not have to. Study: Is cigarette smoking associated with impaired physical and mental functional status? 34 "Current smokers report lower functional status than nonsmokers, in physical and especially in mental domains. However, other variables may play a role."
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Article:
Smoking impairs cognitive function
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"Researchers found that a typical 18-21 year old smoker recorded an IQ of 94, while those who did not smoke at all recorded an IQ of 101. When researchers looked deeper, they found that the more cigarettes someone smoked per day, the lower their IQ was on average."
Article:
Smoking Linked to Brain Damage
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"Researchers found that a compound in tobacco provokes white blood cells in the nervous system to attack healthy cells, leading to severe neurological damage."
The research above provides damning evidence that cigarettes damage the brain. I found the study on smokers IQs most interesting. Over 20,000 young men were studied to determine if a link between intelligence and cigarette smoking existed. Of the participants, 28% smoked one or more cigarettes per day, 3% had smoked in the past, and 68% had never smoked a cigarette. Those who smoked had an average IQ of 94 while those who did not had an average IQ of 101. Even worse, those who smoked more than a pack of cigarettes a day had an average IQ of only 90. When the study examined twins, they discovered the sibling who smoked almost always had a lower IQ than the sibling who did not smoke. They attributed these results to two factors: It is possible that less intelligent people choose to smoke. However, since twins are likely to have similar genetics, and similar IQs, this reason does not explain the entire difference.
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Smoking puts the brain under oxidative stress which can damage DNA and in extreme cases can even destroy brain cells. We are trying to build healthy brain cells, not destroy them. It is as simple as this; inhaling smoke is not good for your brain because it is exposed to increased levels of oxidative stress. It has nothing to do with nicotine. The good news is you do not have to stop using nicotine. Rather, you have to stop smoking cigarettes. A favorite alternative used by many is the electronic cigarette. There is no smoke, only water vapor and you can smoke them indoors. They will not damage your body or brain, and you can still get your nicotine. Smoketip.com is one good e-cig company, although there are countless others you can find with a simple Google search. Nicotine gum and patches are also good alternatives. Now for marijuana smokers. Do not panic, you do not have to completely stop using marijuana, but you should stop smoking it. There are many alternatives to smoking marijuana. Much the same e-cigarettes vaporize nicotine; you can vaporize the THC found in marijuana. Order a vaporizer and use that to inhale your marijuana. You can also cook with marijuana, but this uses it up quickly and is why most people vaporize it instead. It conserves marijuana, and will save you money in the end. I hope you noted I highlighted the word "completely". If you want to be in top mental shape, you should not smoke, vaporize, or eat marijuana on a regular basis. Let me explain.
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THC does not cause permanent brain damage in adults. Whether THC causes permanent effects in the brains of adolescents is still being debated. Article:
Heavy Marijuana Use Does not Damage Brain
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"Long-term and even daily marijuana use does not appear to cause permanent brain damage, adding to the evidence that it can be a safe and effective treatment for a wide range of diseases."
If you are someone who regularly smoked marijuana in college, this is good news. I know what your next question is. "If THC does not cause brain damage, then why can’t I vaporize it every day?" Think back to the last time you were under the influence of marijuana and try to remember as many specific events as you can. What were you thinking about? What were you talking about? What TV shows were you watching? If it has been a while, you probably cannot remember a thing. Even if you were high yesterday, I bet you are still having difficulty remembering specific events. How many times have you and your friends been sitting around chatting, high on THC, only to forget what you were talking about? I am sure you had some pretty cool ideas at that time. But no matter how hard you try to retrieve the memories, the following day most are lost. When you are under the influence of marijuana, your ability to create (encode) memories is impaired. If your personal experiences with marijuana are not enough to convince you, here are scientific studies: Study: Combined effects of THC and caffeine on working memory in rats. 38 "THC, the main psychoactive constituent of cannabis, is known to produce deficits in short term memory."
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Study: Delay- and Dose-Dependent Effects of Δ(9)-Tetrahydrocannabinol Administration on Spatial and Object Working Memory Tasks in Adolescent Rhesus Monkeys.
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"THC administration impaired accuracy on the spatial WM task in a delay- and dose-dependent manner. Importantly, the THC-induced spatial WM deficits were not because of motor or motivational impairments." memory.
Study: Effects of δ9-tetrahydrocannabinol administration on human encoding and recall memory function: a pharmacological FMRI study.
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"Administration of THC caused reductions in activity during encoding in the right insula, the right inferior frontal gyrus, and the left middle occipital gyrus"
This impaired ability to create memories only exists while you are under the effects of THC. But this does present a problem. The effects of THC can linger for up to 24 hours. When you use THC every day, you are essentially putting a blanket over your brain that impairs the creation and retention of memories. Why does THC impair memory? Our brain is full of cannabinoid receptors. THC binds to these receptors and blocks the natural neurotransmitters which normally bind to them. THC also inhibits the release of acetylCholine (ACh), norepinephrine, and glutamate in the hippocampus. Remember, ACh plays an important role in our ability to formulate memories and learn new things. Marijuana is a detriment to the third driving force behind cognitive function. Study: Cannabinoid function in learning, memory and plasticity. 41 “Data obtained from electrophysiological recording reveal reduction in neural plasticity following cannabinoid treatment"
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While under the effects of THC, neurons struggle to form new synaptic connections. THC impairs the second driving force behind increasing the brain's processing power. But infrequent, casual indulgence is probably safe. There are even studies suggesting THC use has some beneficial effects. Specifically, THC has been shown to interfere with acetylCholinesterase (AChE). AChE is the protein responsible for breaking down ACh down in your synapses. Inhibiting AChE slows the formation of amyloid plaque which is found in the brains of people who suffer from Alzheimer’s disease. The research stated that the drugs Aricept and Cognex, currently prescribed to treat Alzheimer’s disease, also work by inhibiting ACHE. However, Aricept blocked plaque formation only 22% as well as THC, and Cognex blocked plaque formation only 7% as well. It is not known if THC use throughout life actually lowers your chance of contracting Alzheimer’s. As long as it remains a schedule 1 drug, there will not be sufficient funding and research to explore this possibility. What is known is THC interferes with your ability to encode memories. Do not use it every day as this will severely hinder your brain’s ability to be plastic and limit the formation of new synapses needed to improve cognitive abilities. If you must indulge yourself, my advice would be to use it no more than once a week. Do not use it the day before anything that is mentally demanding such as studying for a test or completing a project at work. Arguably, if stress in your life has reached the point where you need drugs to cope, using THC may be less harmful than heavy alcohol consumption. Remember, marijuana is currently an illegal narcotic. Unless you have a medical card that allows you to purchase marijuana, do not use it as you risk incarceration and a criminal record. Before we move on to the next chapter, here is a brief summary Properly manage and limit stress in your life.
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Make sure you get adequate sleep every night . Engage in 30-60 minutes of aerobic exercise at least three times a week. Stop taking anticholinergic medications with your doctor's advice (a list is provided). Drink alcohol in moderation and avoid binge drinking. Stop smoking cigarettes and marijuana, if you cannot break your nicotine addiction, consider electronic cigarettes. You do not need to follow these strategies to improve cognitive function, but you will not reach your full potential unless you do.
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Chapter 3: Optimizing Your Diet for Mental Performance Section I: How Important is Your Diet? Diet plays an important role in any physical workout regimen, so it should come as no surprise that proper diet is equally as important in a complete mental regimen. Just as diet affects muscle building, it also affects cognitive enhancement. Research shows you can enhance neurogenesis, synaptic plasticity, and neurotransmitter function by regulating your diet. Even if you cannot completely modify your diet, making a few changes can make a difference. Making dietary changes can be difficult, but having a diet that fosters cognitive function is important. Time and cost constraints may limit alternatives to your current diet. For this reason, cheap and quick alternatives will be provided in this chapter. Study: Impact of diet on adult hippocampal neurogenesis
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"Research over the last 5 years has firmly established that learning and memory abilities, as well as mood, can be influenced by diet, although the mechanisms by which diet modulates mental health are not well understood."
Study: Dietary restriction and brain health 43 “Recent studies suggest that dietary restrictions may enhance brain functions including learning and memory, synaptic plasticity, and neurogenesis, all of which are associated with brain health.”
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Study: Nutrients, brain biochemistry, and behavior: a possible role for the neuronal membrane 44
“Nutrients can modify brain biochemistry and behavior. Many studies indicate that one possible mode of action of nutrients is to induce alterations in the bioavailability of neurotransmitter precursors within the brain.”
What dietary changes should I make? There are ways you can optimize your diet for cognitive performance and they are discussed in order of importance. Some of these changes will be easier to make than others, but making them all will maximize the benefits you receive. Optimize the content of your diet. Engage in a practice called dietary restriction. Eat foods with a hard texture.
In order to follow the advice presented in this chapter, you will have to keep close track of your diet. You will need to know how many, and what type of calories you consume each day. There are three types of macronutrients we all consume on a daily basis; proteins, fats, and carbohydrates. These macronutrients are measured in grams, and total caloric intake is dependent on the amount of macronutrients you consume. Macronutrient - 1 Gram Protein Fat Carbohydrates
Calories 4 9 4
When you purchased the building brain power program, you also received an excel template to track your progress. This template can help you keep track of
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the amount of, and type of calories you consume on a daily basis. If you do not keep close track of your diet, it will be difficult to make the changes outlined in this section.
Section II: Optimize the Content of Your Diet The content of your diet is the most important, and flexible change you can make. Certain nutrients foster brain cell growth, synaptic plasticity, and neurotransmission. Other nutrients can damage brain cells and impair their functionality. Making these distinctions and adapting your diet to fit the research is vital. It is common knowledge that eating high-fat foods is unhealthy. It increases your risk for cardiovascular disease, obesity, and diabetes. Many are not aware that high-fat diets are also bad for your brain. Research has demonstrated that highfat diets impair hippocampus neurogenesis, and that males are more susceptible to this impairment. A high-fat diet decreases the amount of brain-derived neurotrophic factor (BDNF) in your cells. BDNF is a protein that supports the survival of existing neurons, and encourages the growth and differentiation of new neurons and synapses. In other words, BDNF helps your brain grow new brain cells, improves their survival rate, and facilitates the creation of new synaptic connections between new brain cells. Lower levels of BDNF impede the first two drivers behind cognitive function. Study: A high-fat diet impairs neurogenesis 45 "The present data indicate that a high-fat diet impairs hippocampas neurogenesis and NPCs proliferation through increased lipid peroxidation and decreased BDNF"
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Study: A high-fat diet impairs cardiac high-energy phosphate metabolism and cognitive function in healthy human subjects
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" Raising plasma free fatty acids decreased myocardial PCr/ATP and reduced cognition, which suggests that a high-fat diet is detrimental to heart and brain in healthy subjects."
Study: High-fat diet impairs hippocampal neurogenesis in male rats 47 " These data indicate that high dietary fat intake can disrupt hippocampal neurogenesis, probably through an increase in serum corticosterone levels, and that males are more susceptible than females."
But what exactly is a high-fat diet? A diet is considered "high-fat" when over 25% of the calories come from fats. Analyze your diet and make sure no more than 25% of your caloric intake come from fats. However, you need to do more than limit your fat intake. There are different categories of fats, and it is important that your diet consists of the right category. The three categories of fats are: Trans-fats Saturated fats Monounsaturated fats and Polyunsaturated fats (Omega-3 fats)
Of the fats you consume, none should be trans-fats, most should be polyunsaturated or monounsaturated fats, and the rest should be saturated fats. If possible, 0% of your daily caloric intake should come from trans-fats. If you only make one change to your diet, make this change.
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Why are trans-fats so bad? Believe it or not, our brain is composed largely of fat. Fatty acids comprise a significant portion of cell membranes, brain tissue, and myelin sheaths. These fatty acids protect neurons and without them, brain cells cannot function properly. Trans-fats can replace the "good fatty acids" in our brain and when this happens, neurons lose functionality. They lose their ability to communicate and eventually die. Study: Nutrient biomarker patterns, cognitive function, and MRI measures of brain aging 48 “A third pattern characterized by high trans-fat was associated with less favorable cognitive function and less total cerebral brain volume.”
Trans-fats are also terrible for your heart’s health as they contribute to coronary heart disease. This impairs cerebral blood flow (CBF), a term used to describe the amount of blood reaching your brain. Blood fuels the brain with oxygen and glucose which our brain needs to carry out all of its functions. If delivery of oxygen and glucose to the brain is compromised you will hinder not just the three drivers behind cognitive function, but all brain function. Study: Health effects of trans-fats, experimental and observational evidence 49 “A third pattern characterized by high trans-fat was associated with less favorable cognitive function and less total cerebral brain volume.”
Recall I referred to the brain as a super computer. Think of blood vessels as electrical cords that deliver it power and the heart as the battery connected to the cords. Trans-fats weaken the battery and interfere with the electrical cords.
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These effects accumulate over time, and can severely impair cognitive performance. Foods high in trans-fats are easy to recognize. Such foods are processed and are rarely found in nature. For example most fast, frozen, and fried foods, and margarine are high in trans-fats.
Article:
Web Md – Top 10 Foods With Trans-fats
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"This highly recommended article provides a list of common foods high in trans-fat along with tips to avoid them."
Below is a list of changes you can make to limit the amount of trans-fats you consume: Limit your intake of fast food and if you must indulge, do so rarely. Stop eating microwaveable dinners and frozen foods, such as pizza. If you cannot avoid these products, compare packages and select food options with lower amounts of trans-fats.
Of the fats you eat, most should be polyunsaturated or monounsaturated fats. Polyunsaturated and monounsaturated fats contain Omega-3 fatty acids. Omega3 fatty acid is a good type of fatty acid, and is an “essential fatty acid” because it cannot by synthesized by our body, but is vital to our overall health. Omega-3 fats are the polar opposites of trans-fats. They help neurons function properly and improve cerebral blood flow. Instead of inhibiting the three drivers of cognitive performance like trans-fats, Omega-3 fatty acids facilitate them.
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Study: Role of Omega-3 fatty acids in brain development and function: potential implication for pathogenesis and prevention of psychopathology
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"This study discusses the implications of low Omega-3 fatty acid intake. It demonstrates that reductions in Omega-3 fatty acid intake is associated with deficits in neuronal arborization (proper neuron growth), deficits in synaptic plasticity, and cause deficits in important neurotransmitter transmission (serotonin and dopamine)."
Article:
Web Md – Omega-3 Fatty Acids: Fact Sheet
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"This article discusses all the benefits associated with Omega-3 fatty acids along with natural/supplemental sources."
Omega-3 fatty acids are most commonly found in marine and plant oils. The best way to get Omega-3 fats is fish. Experts recommend you eat fish at least twice a week, enough to get an average daily intake of 250mg of Omega-3. Almost any type of seafood such as salmon, halibut, cod, shrimp, tuna, and krill are good sources. Plant based sources include cloves, soybeans, tofu, kale, collard greens, and winter squash. Below is an article that outlines different ways to get Omega-3 fats into your diet. You can also purchase Omega-3 supplements from any pharmacy or supermarket. Article:
8 Easy Ways to Load Up on Healthy Omega-3 Fats
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"This article discusses some good sources of Omega-3 fats. It includes the actual (mg) amounts for different sea food sources."
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Some changes you can make include:
Consume at least one fish meal every week. I choose salmon because it contains a larger amount of Omega-3 fats compared to most other sea foods. Add spinach and walnuts to your salads. They are a cheap and easy way to get more Omega-3 fats. Make kidney or pinto beans as a side dish for dinner at least once a week. Take an Omega-3 supplement. The most commonly purchased Omega-3 supplement is fish oil.
Saturated fats are considered "neutral" and will not help or harm brain function as long as your daily fat caloric intake is below 25%. Saturated fats only become harmful when they turn your diet into a high-fat diet. In summary, keep your diet low in fat, high in Omega-3 fats, and eliminate trans-fats. Fats are not the only type of food that affects cognitive function. Make sure you are getting enough fruits and vegetables. Chances are you do not eat enough fruits and vegetables, especially if you are a college student. A diet balanced in fruits and vegetables likely will not boost cognitive function in the short term, but research has shown that insufficient amounts of fruits and vegetables can affect cardiovascular and cognitive health in the long run. We have discussed how our heart’s health is related to our brain’s health. Not eating enough fruits and vegetables will weaken the heart overtime. As the heart weakens, it pumps less blood including glucose and oxygen to the brain.
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Study: Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals
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“Regular consumption of fruit and vegetables is associated with reduced risks of cancer, cardiovascular disease, stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging.”
We also discussed the process of oxidation which takes place in your brain. Oxidation is a chemical reaction that produces a "free radical" by transferring an electron from a substance to an oxidizing agent. These free radicals then become the oxidizing agent, and cause a chain reaction. Limited amounts of free radicals are actually a good thing. They can destroy certain types of unwanted bacteria and are necessary for the communication of certain cells. But if free radical levels become too elevated, and the chain reaction is left unchecked, cells are injured or destroyed. Many fruits and vegetables contain antioxidants. An antioxidant is a molecule which terminates the free radical chain reaction. There is debate as to whether supplemental antioxidants slow mental decline. One possible explanation is people consume too many antioxidants, and do not receive the benefit bestowed by low levels of free radicals. However, research has concluded that dietary intake of antioxidants may slow the cognitive decline associated with aging.
Study: Dietary antioxidants and cognitive function in a population-based sample of older persons 55
“Carotene rich foods may protect against cognitive impairment of older people.”
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How many servings of fruits and vegetables are enough? Web MD states: “You should have a minimum of five servings per day, but more is better.” Keeping close track of your fruit/vegetable intake is not as important as keeping track of your fat intake. But you should eat fruits and vegetables on a daily basis. Below is a list of the changes you can make: Keep fresh bananas, peaches, and apples in the house. Instead of opening a bag of chips when you get hungry, snack on fruit. Eat a salad most days. If you eat pancakes or waffles for breakfast, add blueberries or strawberries. The bottom line is, fruits and vegetables are good for your overall health, including cognitive health and function. Dietary Content Modification Summary: Eliminate as many trans-fats as possible. Consume as many Omega-3 fats as possible, and consider taking a Fish Oil supplement. Consume more fruits and vegetables. These three changes will have a dramatic impact on your overall and cognitive health. Failing to make these changes can impede the three drivers behind cognitive function. Do not forget, cardiovascular health is linked to brain health. Below is list of the changes I made to my diet while following this regimen: I substantially reduced the amount of fast food I ate. When I absolutely had no choice, I went to a restaurant specializing in low fat freshly prepared food.
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Microwaveable dinners and frozen chicken nuggets are a thing of the past. I buy a lot more nitrate-free deli meat, chicken, pork, and beef that I prepare myself. Instead of eating chips or ramen noodles as a snack, I switched to apples, peaches, and bananas. I consume a fish meal every week. I usually eat salmon because it contains a larger amount of Omega-3 fats when compared to other sea foods. I now add spinach and walnuts to all of my salads. They are a cheap and easy way to get more Omega-3 fats. I make kidney or pinto beans a side to my dinner at least once a week. I take started taking an Omega-3 supplement. I eat a salad for lunch most days. This provides vegetables and keeps me from feeling lethargic during the day. When I eat pancakes, I make sure they are blueberry pancakes. I started to eat honey nut cheerios for breakfast every other morning instead of bacon and eggs. I completely stopped eating chocolate and other sweets.
Below is a list of foods to consider as alternatives to unhealthy diet choices: Blueberries – Research has shown blueberries contain powerful antioxidants. Studies show they protect the brain from oxidative stress and reduce the harmful effects of different forms of dementia such as Alzheimer's disease. Other studies have suggested blueberries can help slow age-related cognitive decline, and inhibit the growth of cancer cells. Blueberries contain the chemical Pterostilbene which provides additional health benefits. Tea – Freshly brewed tea contains modest amounts of the two nootropics, Caffeine and Theanine. Tea also contains catchetins, molecules with powerful antioxidant properties. The nootropics caffeine and theanine are especially
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beneficial to cognitive health. They improve memory, focus, and mood. Both are discussed in the nootropics chapter. Wild Salmon – Wild Salmon is renowned as an excellent brain food because it contains high levels of Omega-3 fatty acids. As explained, these fatty acids are extremely important for cognitive health. If you do not like seafood, fish oil supplements are a popular way to get Omega-3 fatty acids. Cherries – While oxidative stress is a major cause of mental decline, inflammation also plays a role. Cherries contain cox-2 inhibitors. These inhibitors help reduce inflammation in the brain. Sage – Sage contains compounds which help prevent the breakdown of the neurotransmitter acetylCholine. Two nootropics, Galantamine and Huperzine A, have been proven to improve cognitive performance in a similar way. If working sage into your diet does not sound appealing, you can purchase either Galantamine or Huperzine A to reproduce its benefits. Beans – Often neglected, beans help stabilize blood glucose levels, and are an excellent source of glucose for the brain. The brain depends on glucose for energy. Pomegranates – This fruit contains extremely potent antioxidants. Nuts and Seeds – Nuts and Seeds are high in vitamin E, which has been shown to help prevent the cognitive decline that results from aging. Nuts and seeds that provide this benefit include almonds, cashews, peanuts, sunflower seeds, hazelnuts, and walnuts. Nut butters such as peanut butter are also a good source of vitamin E.
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Whole Grains – Whole grains are a good source of fiber, vitamin E, and even some Omega-3 fatty acids. While not as directly beneficial to the brain as some of the other foods on this list, substituting whole grains for refined grains will improve your overall health. Pumpkin Seeds – While a rather obscure entry to the list, pumpkin seeds contain high levels of zinc. Just a dozen pumpkin seeds per day are sufficient to meet your daily recommended zinc intake. Beets – A study performed at Wake Forest University showed that beets contain natural nitrates. These nitrates increase blood flow to the brain. Increased blood flow to the brain improves all three drivers of cognitive performance.
Section III: Practicing "Dietary Restriction" (DR) These practices are difficult to engage in and most people will never follow them. They are included in this program for completeness. They can improve cognitive function, but the difficulty of following them is not worth the benefit for most people. Dietary Restriction is the practice of reducing caloric intake by 30%. If you currently consume 3,000 calories per day, cut back to 2,100 calories. Do not starve yourself. Dietary Restriction is not anorexia, but rather a very controlled reduction and counting calories is important. Multiple studies have shown that engaging in dietary restriction increases neurogenesis and improves synaptic plasticity.
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Study: Impact of diet on adult hippocampal neurogenesis 58 “Recently, research has shown that a reduction in calories by 30-40% increases adult hippocampal neurogenesis in rodents, and that this effect s partly mediated by BDNF"
Study: Evidence that brain-derived neurotrophic factor is required for basal neurogenesis and mediates, in part, the enhancement of neurogenesis by dietary restriction in the hippocampus of adult mice
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“dietary restriction significantly improved survival of newly generated neural stem cells in wildtype mice, and also improved their survival in BDNF +/- mice (mice with purposely altered BDNF levels), albeit to a lesser extent."
Study: Neuroprotective signaling and the aging brain: take away my food and let me run 57 “The mechanism underlying the beneficial effects of dietary restriction involves stimulation of the expression of 'stress proteins' and neurotrophic factors. The neurotrophic factors induced by dietary restriction may protect neurons by inducing the production of proteins that suppress oxyradical production, stabilize cellular calcium homeostasis and inhibit apoptotic biochemical cascades. Interestingly, dietary restriction also increases numbers of newly-generated neural cells in the adult brain suggesting that this dietary manipulation can increase the brain's capacity for plasticity and self-repair."
From an evolutionary standpoint, dietary restriction makes sense. Early humans had to hunt for meat and forage for fruits and vegetables. Their brains evolved under the premise of limited available calories. Scientists have finally identified exactly what goes on behind the scenes. When you restrict your calorie intake, brain cells are subjected to mild stress. This stress causes brain cells to go on the defensive and stockpile useful proteins, and this helps protect them from excessive stressful stimuli encountered in the future. One of these proteins is
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BDNF. As you learned earlier in this chapter, BDNF facilitates neurogenesis and synaptic plasticity.
Section IV: Switch From Softer Foods to Harder Foods. This may be the strangest recommendation in the dietary section. I did not believe it was true until I read the research. One study stated: "Interestingly, food texture also has an impact on adult hippocampal neurogenesis; rats fed with a soft diet, as opposed to a solid/hard diet, exhibit decreased hippocampal progenitor cell proliferation.” The authors hypothesize that chewing resulting in cell proliferation is related to corticosterone levels. Interestingly, independent studies have also shown impairment in learning and memory abilities associated with soft diets, and multiple studies support this research.
Study: Soft-diet feeding decreases dopamine release and impairs aversion learning in Alzheimer model rats.
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"These observations suggest that soft-diet feeding enhances the impairment of learning ability and memory through the decline of dopamine release in the hippocampus in AD rats."
Study: Influences of reduced masticatory sensory input from soft-diet feeding upon spatial memory/learning ability in mice
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"Memory/learning ability was significantly reduced in the 360-day-old powder-diet group as compared with the age-matched solid-diet group. The total number of pyramidal cells in the hippocampal CA1 and CA3 regions was significantly smaller in 360-day-old powder-diet group than in the remaining groups. These results demonstrate that reduction of masticatory afferent stimuli due to long-term soft-diet feeding may induce neuron loss in the hippocampus and reduced memory/learning ability."
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Scientists believe the reason behind this quirky driver of cognitive function is chewing. The act of chewing improves neural growth. This would mean chewing gum improves cognitive function. Is it a coincidence that recent research suggests just that? A study conducted by researchers at Baylor College of Medicine discovered that chewing gum raised adolescent math scores. The study included 108 students between the ages of 13 and 16. Some students were instructed to chew sugarfree gum during math class, while doing math homework, and during exams. Other students were instructed to completely refrain from chewing gum. The students that chewed gum scored significantly higher on math exams than the students who did not, and their standardized math scores were 3% higher. An article on CNN.com discusses the results. A second study conducted at Louisiana State University found that chewing gum decreased hunger cravings and resulted in people eating fewer high calorie snacks. This is great news. You do not have to differentiate between soft and hard foods, just chew gum between meals. Chewing gum provides two distinct benefits. It will improve cognitive function and reduce hunger cravings in those restricting their diet. Optimizing the content of your diet, practicing dietary restriction, and chewing gum will boost neurogenesis, improve survivability of new brain cells, and enhance synaptic plasticity. These changes could make a bigger difference than you would expect.
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Chapter 4: Mental Exercise Section 1: How the Brain Learns and Solves Problems The moment of learning is an incredibly complex event that neuroscientists do not yet completely understand. Current knowledge suggests assimilated information is fragmented, converted into electrical code, and dispersed throughout the brain as if a cerebral pyrotechnical skyrocket exploded. For example, when we see a car driving down the street light enters our eyes and is focused on the retina where it stimulates photo receptors and is converted into electrical signals. These signals are transferred from the retina to the occipital lobes of the brain by way of the optic nerves. Information is then fragmented and dispersed throughout the brain as if a barrage of miniature explosions occurred. Different areas of the brain process different fragments of information. For example, one area processes shapes and forms, another color, still another light reflecting off the car’s windshield and metal. All of this fragmented and compartmentalized information is then coalesced to construct the visual perception of the car driving down the street. This seemingly simple process is actually extraordinarily complex. If an area of the brain responsible for processing a specific type of information is damaged strange things may happen. One example is Akinetopsia, known as motion blindness. Patients who suffer from this disorder cannot see motion. One famous reported case revolved around a patient known as "LM". Crossing the street was a frightful experience for her. Instead of seeing cars rolling down the street, they "warped" down the street. It was as if the car would all of a sudden appear somewhere else. She could see everything else fine. She knew the color, shape, and texture of the car, but the wheels did not turn, and the car did not move in the conventional sense.
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So if information is fragmented and stored in different areas of our brain, how do we bring it together to form a single perception? Scientists call their difficulty in finding a solution "the binding problem". They do not understand exactly how our brain is able to piece all the information together, but are not completely clueless either. It is known that when the information is "blown up", or fragmented, it is converted into electrical patterns the brain can understand. Scientists believe that after each type of information reaches its respective area, it emanates back out like a "ripple effect" where different areas of the brain combine it to form a complete picture. When we are solving a novel problem, the pertinent information is initially dispersed in our entire brain, and then ripples back to specific regions. Consequently, when we try to solve a problem, the ripples activate neurons in the areas most important to solving the problem at hand. If we are solving a word problem, the specific area of the brain activated is different than it would be if we were solving a math problem. Unless you have the necessary neurons and synaptic connections, you will not be able to solve the problem. This goal of this chapter is to construct and enhance the neural networks your brain uses to solve different types of problems. We are already creating new brain cells and making it easier for them to establish and strengthen connections. Now we need to construct the networks.
Section II: The Human Brain as a Muscle Much the same way lifting weights increases muscle mass, engaging in mental exercise improves cognitive performance. Turns out the cliché, “use it or lose it,” actually holds true when it comes to our brains. Research shows the brain is comparable to muscles in our body in this regard. If the brain is not used it will atrophy and weaken. On the other hand, if used it will grow and strengthen. In other words, the neural networks we need to solve problems can wither away or be reinforced and strengthened.
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Article:
You Can Grow Your Intelligence - New Research Shows the Brain Can Be Developed
Like a Muscle
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“Researchers found out that animals that lived in a challenging environment, with other animals and toys to play with, were different from animals that lived alone in bare cages. These animals had more connections between the nerve cells in their brains. The connections were bigger and stronger, too. In fact, their whole brains were about 10% heavier than the brains of the animals that lived alone without toys.”
Study: Improving fluid intelligence with training on working memory
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“Analyses of the training functions revealed that all four training groups improved in their performance on the working memory task comparably . What interests us most, however, is the dramatic improvement on the test of fluid intelligence in the trained groups. In sum, these data indicate that the transfer effect on fluid intelligence scores goes beyond an increase in working memory capacity alone.”
Study: Changes in cortical dopamine D1 receptor binding associated with cognitive training. 63 “Here we show that the training of working memory, which improves working memory capacity, is associated with changes in the density of cortical dopamine D1 receptors.”
Study: Effect of cognitive interventions with older adults: a randomized controlled trial
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"Results support the effectiveness and durability of the cognitive training interventions in improving targeted cognitive abilities."
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Study: Improving cognition by adherence to physical or mental exercise: a moderated meditation analysis
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“Older healthy women can improve episodic and working memory through spending time on a challenging physical or mental activity.”
Study: Effect of Cognitive Training Interventions with Older Adults
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“Results support the effectiveness and durability of the cognitive training interventions in improving targeted cognitive abilities.”
Study: A pilot of an online cognitive rehabilitation program for executive function skills in children with cancer-related brain injury
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“These results suggest that a program of computerized cognitive exercises can be successfully implemented at home in young children with cancer. These exercises may be effective for improving executive and memory skills in this group, with concurrent changes in neurobiologic status.”
Consider your traditional physical workout regimen. Challenging muscles with weight and resistance increases muscle mass and strength. The exercises you do are important. If you confine your workout to only a single exercise, you will only enhance isolated muscles and if you do random exercises, you may not get the diversity you need. Different exercises work different muscle groups. Whenever you engage in a sport or activity outside of the gym, your muscles work in harmony. You do not engage in structured activities that are designed to challenge isolated muscles. Mental exercise is no different. You need diversity. You need to engage in mental exercises that stimulate different areas of the brain. Many “brain games” only
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target one or two areas of the brain. If you only engage in one type of “brain game”, you will only enhance a single area of the brain. It is well documented which physical exercises work specific muscles. There are hundreds of books on physical exercise. The same is not true when it comes to mental exercises. People are not aware of the different areas of their brain and the mental exercises designed to enhance them. But this is vital information, and is addressed in this chapter. Just as our muscles work in harmony when we play sports, different areas of our brain work in harmony when we solve novel problems. Engaging in a variety of mental exercises is not the only thing you need to do. Think back to weight-lifting. You cannot just lift the same amount of weight every time you work out. You need to keep challenging your muscles with more weight to see improvement. The same holds true with mental exercise. If you do not challenge your brain, it will not form new synaptic connections. Instead, it will primarily use those which already exist. Challenge and variety are not enough. Your brain also needs novelty. A variety of challenging exercises is recommended, as you will form and strengthen new synaptic connections in many areas of your brain. Practicing the same mental exercises will only create a single path of synaptic connections and the exercises become less challenging with time. That is why novelty is so important. Every time you introduce your brain to an unfamiliar, complex, and challenging activity, it will create many new synaptic connections to complete the tasks at hand. Proper variety engages multiple areas of your brain. Challenging and novel tasks allow these areas to grow and flourish. Without variety, challenge, and novelty, you will not achieve the best possible outcome. This chapter will discuss four key topics: 1. The different areas of cognitive function you should exercise. 2. Challenging/novel activities that enhance these specific areas.
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3. How much time you should devote to these activities. 4. Ways to track your progress. The Different Areas of Cognitive Function Think of the different areas of cognitive function as different muscle groups. Depending on the physical activity performed, specific muscle groups are more important than others. For example, the muscles in your forearm are not important if you need to kick a soccer ball, but they are very much so if you need to grip an object. Mental activities are no different. Depending on the task at hand, specific areas of cognitive function are more important than others. For example, spatial reasoning will not help you remember a long list of names. This regimen focuses on the "muscles" of cognition which improve your fluid intelligence. Fluid intelligence is one's capacity to think logically and solve problems in novel situations. An IQ test measures your fluid intelligence.
Section III: Working Memory Working memory is the most important area of cognitive function you can exercise and strengthen to improve your fluid intelligence. Working memory is your capacity to temporarily store and process information needed for simple and complex tasks such as language comprehension, learning, and reasoning. This is the cornerstone for improving intelligence and will be the focus of this chapter. Consider solving a complex problem. There are always multiple variables that must be considered. Your working memory allows you to temporarily store and analyze these variables from different perspectives. Here's another way to look at it. A novel problem is like a jigsaw puzzle. The more complex the problem, the more pieces in the puzzle. But the pieces to this puzzle are not laid out on the table in front of you, they are in your head. Your working
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memory is responsible for keeping these pieces in your brain, and for piecing them together. When you enhance your working memory two things happen. You can store and organize more pieces of a puzzle in your memory and retain them longer before they fade from your memory. It makes sense that improving your working memory would make you better at solving many varied types of problems.
Study: Increasing fluid intelligence is possible after all
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“This study examines fluid intelligence, its relation to working memory, and the extent to which your IQ (fluid intelligence) is trainable.”
Study: Improving fluid intelligence with training on working memory
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“Analyses of the training functions revealed that all four training groups improved in their performance on the working memory task comparably . What interests us most, however, is the dramatic improvement on the test of fluid intelligence in the trained groups. In sum, these data indicate that the transfer effect on fluid intelligence scores goes beyond an increase in working memory capacity alone.”
Study: Investigating the predictive roles of working memory and IQ in academic attainment
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“These findings indicate that a child’s working memory skills at 5 years of age is a better predictor of academic success than IQ.”
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Study: Increased prefrontal and parietal activity after training on working memory
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“Brain activity was measured with functional magnetic resonance imaging (fMRI) before, during and after training. After training, brain activity that was related to working memory increased in the middle frontal gyrus and superior and inferior parietal cortices. The changes in cortical activity could be evidence of training-induced plasticity in the neural systems that underlie working memory.”
How can we improve our working memory? You will improve your working memory by making the lifestyle and dietary changes discussed in this regimen and engaging in aerobic exercise. Enhancing the three driving forces behind all cognitive function will improve your working memory. If you have more neurons, more synaptic connections, and more efficient neuro-transmission, your working memory will be more proficient. Certain nootropics target the key neurotransmitters involved in working memory, (This will be covered in the nootropics chapter.) but you can also improve your working memory by challenging it with mental exercises.
Study: Improving fluid intelligence with training on working memory
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“Furthermore, the particular working memory task we used, the “dual n-back” task, engages multiple executive processes, including ones required to inhibit irrelevant items, ones required to monitor ongoing performance, ones required to manage two tasks simultaneously, and ones required to update representations in memory.”
Article:
Forget Brain Age: Researchers Develop Software That Makes You Smarter
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“Initially, the test subjects scored an average of 10 questions correctly on the IQ test. But after the group trained on the n-back task for 25 minutes a day for 19 days, they averaged 14.7 correct answers, an increase of more than 40 percent. (A control group that was not trained showed only a very slight performance increase.) “
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The Dual-N-Back test was used in many of the studies that involved training working memory and was shown to improve scores on IQ tests. This is the most important mental exercise that you can engage in. The article listed above went on to say, “researchers did not find an upper-limit for improvement, suggesting that more training could yield even better mental performance gains”. In this regimen you start with the simplest version, and introduce more complicated versions to keep the exercise both novel and challenging. You can find a customizable version of the Dual N-Back test here. There is also a short tutorial on how to play the game. The “Dual” refers to the number of stimuli you must pay attention to. The “N” refers to the number of trials you must remember. For example, a “1-1-Back” test makes you pay attention to visual placement of shapes one trial back. You will see a square in a certain position. If the next square is in the same position you must respond. A “Dual-1-Back” will make you pay attention to a shape and a sound. If either the square or the sound matches the next square or sound, you will have to respond. You will give a different response depending on whether the sound or square matches. This challenge can become increasingly difficult. For example, a “3-8-Back” requires you to remember three different stimuli, up to eight trials back. Few people can accomplish that. Download Brain Workshop 4.8.1 for Windows This allows you to customize the difficulty of the Dual-N-Back task and is what I used when developing this neuroregimen. When should I advance to the next level? What if I get stuck on a level or cannot advance? When you no longer find the current level challenging, it is time to move forward. Remember, novelty and the level of difficulty are the two most important factors. Personally, when I consistently score around 80% I advance to the next level. Also,
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do not worry if you become stuck at the same level for an extended period of time. As long as the test is challenging, your brain is getting a proper workout. Once again consider weight lifting. When you start lifting weights you advance quickly but then reach a plateau. As long as you are struggling and being challenged, you are giving your working memory a satisfactory workout. How much time should I spend on this? What level should I start on? This study determined that "25 minutes of rigorous mental exercise a day" improves cognitive functions, and this study concluded that improvement and time were positively correlated. As mentioned earlier, they did not see a limitation of the improvement that was possible. Does that mean one does not exist? Of course not, it just has not been observed in studies thus far. For the purpose of this regimen, I suggest you start by playing at least 25 minutes a day and only take a single day off in a given week if possible. When you weight lift, your muscles need time to recover. Your brain is different. You must concentrate as hard as possible with these exercises and you should feel mentally drained afterwards. You do not go to the gym and half-heartedly lift weights. You give it 100% and push yourself. But your brain recovers much more quickly than your muscles. Instead of needing days to recover, the human brain only needs hours. The exact amount of time I recommend you devote to this mental exercise is outlined in the regimen section at the end of this chapter. Like weight lifting, it is best to start at a level that is easy, rather than hard. I started with 1-2-Back to get the hang of it, but found it too easy. I then advanced to a 2-1-Back, and quickly moved forward to a 2-2-Back. I found this level to be more challenging and plateaued there for a while before moving to a 2-3-Back. Trust me, it gets difficult quickly. It is pointless to start at a 2-3-Back unless you are familiar with this exercise as you will quickly become frustrated.
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Other Ways to Train Working Memory Even though the Dual-N-Back test is the primary exercise used to improve working memory, it will not be the only one. Despite being able to adjust its level of challenge and novelty, complete novelty is not accomplished. Also, you do not want to become bored as it is not exactly the most exciting mental exercise available. Because an abundance of mental games are available over the internet, good ones can be hard to find. I have found many free games for your use; however, I use the service Lumosity to access a wealth of games. The most expensive option is around $60 dollars for one year of access. That is only $5 a month. If you find it affordable, I highly recommend it and will discuss it again later. Here is a list of other mental exercises you can choose from to improve your working memory. The ones you need Lumosity for are marked. Sequence Memory The Suspect Music Memory Moving Memory Picture Match Path Memory Memory Matrix [Lumosity] Memory Match [Lumosity] Monster Garden [Lumosity] Memory Lane [Lumosity] Rhyme Workout [Lumosity] Memory Match Overload [Lumosity] This regimen does not put nearly as much emphasis on these games as it does the Dual-N-Back test. The problem with many of these games is their beginning level
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of difficulty. It can be a boring process to advance to the part of the game that actually challenges your brain. Once you do get there, you lose rather quickly. You only get a mental workout towards the end. That is why I like the Dual-N-Back test. It is challenging as soon as the game begins. When you select from these games, pick the ones that challenge you the most, right from the start. Also, feel free to search the internet for other working memory exercises. The list is not allinclusive. Chess Chess is perhaps the single best board game you can play to enhance cognitive abilities. But you need to concentrate on your moves and anticipate those of your opponent. Consider the strategy of every move you make and how your opponent will react. Do this with multiple board pieces every turn and see how many scenarios you can keep track of in your head. Being able to play out multiple moves in your head will exercise your working memory, and your ability to reason. As your working memory improves, and you gain a better understanding how your opponent will react, you will be able to see many moves ahead. If you easily and repeatedly checkmate someone, do not play them again. If someone easily checkmates you, demand a rematch.
Section IV: Reasoning (Problem Solving) Reasoning, sometimes called problem solving, refers to your brain's ability to accomplish a goal under different constraints and conditions. It is the second most important muscle of fluid intelligence, and perhaps the hardest to improve. Let's go back to the jigsaw example. The goal is to put the puzzle together. The conditions and constraints are the pieces. Reasoning allows you to recognize the uniqueness of the pieces and determine how they may spatially fit together through intuition and logic. Someone with poor reasoning might never be able to organize the pieces together, or it might take them a long time. Someone with
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superior reasoning may easily put the pieces together in a short time frame. It is important to identify the synergistic relationship we are building. So far we have talked about working memory. We can store the puzzle pieces in our memory while we try to fit them together. Now we are improving our ability to arrange and organize the pieces together. Instead of putting them together randomly and hoping they fit, we are using logic to put them together. The better our logic, the faster we solve the problem. This means the resolved pieces may be discarded from our memory, freeing more space for working memory formation. How can I improve my ability to reason? Like working memory, improving the three cognitive drivers will enhance your ability to reason. When we reason, our brains use our web of neurons to apply logic to a particular problem. A greater number of neurons, synaptic connections, and more efficient neurotransmission will expand and strengthen the web our brain uses to solve problems. Practicing different types of logic will improve your reasoning. As you apply logic to new scenarios, your brain will begin to recognize which types of logic fit specific types of problems. Novelty and challenge are especially important for this area. You need to be faced with a novel problem that you have not applied logic to before. As you struggle to solve the problem, your brain will employ different ways of thinking you have used many times before. Eventually, it will modify an existing way of thinking to solve the problem. This modified train of thought will expand your ability to reason and build new synaptic connections. With practice, your brain will develop new trains of thought and become better at applying them to novel problems. But reasoning is more complicated than that. What if despite intense efforts you cannot arrive at a solution after working on a problem for hours? You have
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searched your neural network and exhausted every possible train of thought. Frustrated you decide to look up the answer. But simply knowing the answer is not enough; you need to comprehend the answer. You need to understand how someone arrived at the solution. Simply knowing the correct answer creates synaptic connections which are unrelated to the problem. Understanding the answer will take your mind through the correct train of thoughts and link new synaptic connections to other relevant connections. Below are listed exercises to improve your ability to reason, and exercises designed to increase communication between the two hemispheres of the brain. Some of these exercises are very difficult. If you cannot solve them, find and understand the correct solution. 93 Pages of Number Puzzles 78 Pages of Missing Letter Puzzles 14 Pages of Logic Puzzles Playing Card Puzzles Tower of Hanoi Sliding Block Puzzle Rotate The Puzzle Clean Up The Mess Four Piece Tangram Match Sticks Code Breaking Row Swap Puzzle Flip It Eight Queens Coin Weighing Water Jars Hour Glass
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Rubiks Cube By The Rules [Lumosity] Word Sort [Lumosity] Chalkboard Challenge [Lumosity] Ultimately, you will want to distinguish between the different types of reasoning. Making this distinction will allow you to improve each type individually. In real life situations, types of reasoning often overlap. But exercising each type on an individual basis will give you a larger arsenal of logic you can apply to novel problems. Changing Minds describes the different types of reasoning and I have searched the internet to find exercises for each type. As you progress into the regimen, working on individual types of reasoning will become important. Indiabix has many free reasoning exercises that cover virtually every category. Read the answers and understand the explanations behind each exercise. Remember, developing a logical train of thought is most important. If there are words you do not understand in these problems, look up their meaning and or find simpler synonyms. You need to do more than know the answer; you need to comprehend the answer. The Feynman Technique The "Feynman Technique" is an excellent way to not only check for, but to strengthen your understanding of any concept. In fact, using this technique on concepts you need to know for school or work will likely improve your performance. Step 1: Choose Your Concept - Take a blank piece of paper and write out the problem, idea, or concept you are having trouble understanding. Step 2: Pretend You Are Teaching the Concept to a Student - Simply explain the
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problem or idea as if you were trying to teach it to someone else. If you do not fully understand the concept, you will reach a standstill at certain points in your explanation. But this is crucial because by explaining the problem to yourself you will learn which aspects you understand and which you do not. The goal is to pinpoint exactly what you cannot understand. Step 3: Fill In the Blanks - When at a standstill, research the idea and find an explanation. Luckily we live in an era where an internet search can help you with virtually any problem. Step 4: Simplify and Create Analogies - If there is any language that confuses you, find a thesaurus and simplify those meanings into words you can better understand. Then, once you fully understand the concept and its explanation think of examples and analogies to drill the understanding deep into your long term memory. Below are excellent exercises which cover many different types of reasoning. Traditional Logic http://www.indiabix.com/puzzles/logical-puzzles/ http://www.indiabix.com/logical-reasoning/logical-games/ http://www.indiabix.com/logical-reasoning/logical-games/029001 http://www.indiabix.com/logical-reasoning/logical-games/030001 http://www.indiabix.com/logical-reasoning/logical-games/031001 http://www.indiabix.com/logical-reasoning/logical-problems/024001 http://www.indiabix.com/logical-reasoning/logical-problems/025001 http://www.indiabix.com/logical-reasoning/logical-problems/026001 http://www.indiabix.com/logical-reasoning/logical-problems/027001
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Quantitative Reasoning http://www.indiabix.com/logical-reasoning/number-series/ http://www.indiabix.com/logical-reasoning/number-series/002001 http://www.indiabix.com/logical-reasoning/number-series/003001 http://www.indiabix.com/logical-reasoning/number-series/004001 Inductive Reasoning http://www.indiabix.com/logical-reasoning/statement-and-assumption/ http://www.indiabix.com/logical-reasoning/statement-andassumption/044001 http://www.indiabix.com/logical-reasoning/statement-andassumption/045001 http://www.indiabix.com/logical-reasoning/statement-andassumption/046001 http://www.indiabix.com/logical-reasoning/statement-andassumption/055001 http://www.indiabix.com/logical-reasoning/statement-andassumption/056001 http://www.education.com/study-help/article/inductive-reasoningpart_answer/ Deductive Reasoning http://www.indiabix.com/logical-reasoning/logical-deduction/ http://www.indiabix.com/logical-reasoning/logical-deduction/052001 http://www.indiabix.com/logical-reasoning/logical-deduction/057001 http://www.indiabix.com/logical-reasoning/logical-deduction/058001 http://www.slideshare.net/ohteikbin/12-deductive-thinking-puzzles http://www.education.com/study-help/article/deductive-
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reasoning_answer/ Abduction Reasoning http://www.indiabix.com/logical-reasoning/course-of-action/ http://www.indiabix.com/logical-reasoning/course-of-action/048001 http://www.indiabix.com/logical-reasoning/course-of-action/053001 Cause and Effect Reasoning http://www.indiabix.com/verbal-reasoning/cause-and-effect/ http://www.indiabix.com/logical-reasoning/cause-and-effect/ Comparative Reasoning Examples http://www.indiabix.com/logical-reasoning/analogies/ http://www.indiabix.com/logical-reasoning/analogies/013001 http://www.indiabix.com/logical-reasoning/analogies/014001 http://www.indiabix.com/logical-reasoning/analogies/015001 http://www.indiabix.com/logical-reasoning/analogies/016001 http://www.indiabix.com/logical-reasoning/analogies/017001 Set-Based Reasoning http://www.indiabix.com/logical-reasoning/essential-part/ http://www.indiabix.com/logical-reasoning/essential-part/010001 http://www.indiabix.com/logical-reasoning/essential-part/011001 http://www.indiabix.com/logical-reasoning/verbal-classification/ http://www.indiabix.com/logical-reasoning/verbal-classification/008001
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Argument (Pro vs. Con) Reasoning http://www.indiabix.com/logical-reasoning/analyzing-arguments/ http://www.indiabix.com/logical-reasoning/analyzing-arguments/033001 http://www.indiabix.com/logical-reasoning/analyzing-arguments/034001 http://www.indiabix.com/logical-reasoning/analyzing-arguments/035001 http://www.indiabix.com/logical-reasoning/analyzing-arguments/036001 http://www.indiabix.com/logical-reasoning/analyzing-arguments/037001 http://www.indiabix.com/logical-reasoning/statement-and-argument/ http://www.indiabix.com/logical-reasoning/statement-andargument/051001 http://www.indiabix.com/logical-reasoning/statement-andargument/054001 Verbal Reasoning http://www.indiabix.com/logical-reasoning/verbal-reasoning/ Systematic Reasoning http://www.indiabix.com/logical-reasoning/making-judgments/ Residue Reasoning http://www.indiabix.com/logical-reasoning/artificial-language/ http://www.indiabix.com/logical-reasoning/artificial-language/019001 Exemplar Reasoning http://www.indiabix.com/logical-reasoning/matching-definitions/
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Can learning new concepts or ideas make me smarter? Exposing yourself to, and understanding new concepts and ways of thinking will certainly improve your intelligence. You will expand your neural networks and strengthen their most important parts. An excellent example of this is learning a new language. Because different languages describe the world through different trains of thought, learning a new language will provide you with a new, vast, and strong neural network your brain can use to problem solve. Article:
It’s official: Learning languages makes you smarter
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“Young children develop theory of mind earlier if they know two languages, and in older people, bilingualism can postpone the onset of dementia.”
However, few of us have the time to learn a new language. It can also be beneficial to learn new concepts that require much less information, but similar to a new language can also reshape one's train of thought and build important neural networks. When you purchased this regimen you received "12 Concepts That Will Make You Smarter". I recommend you learn and understand one of these concepts each week. If necessary, use The "Feynman Technique" to learn new concepts, and again several days afterwards to make sure the concepts (and neural networks) are retained.
Section V: Attention, Focus, and Concentration Attention is defined as the cognitive process of selectively concentrating on one thing while ignoring all other outside stimuli. Without focus, our minds would simply drift from distraction to distraction. Any rogue noise, smell, sight, or thought would derail our brain from completing a specific task. To better understand the exact role attention plays, let's review the puzzle
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example one final time. Working memory stores the puzzle pieces in our memory. Reasoning allows us to fit the pieces together. Attention allows us to stores the puzzle pieces in our working memory and prevents outside stimuli from interfering with them. Without adequate attention, the entire problem solving process would fall apart. Your working memory stores a limited amount of information. If you are distracted while you memorize the puzzle pieces, or while you process them, the distractions consume storage and processing power that could be devoted to the task at hand. Think of attention as making sure the only thoughts in your working memory are those needed to accomplish the task at hand. This allows the thoughts to be as clear as possible. Simply put, the more attention your brain has, the more clearly it can encode, retain, and process information. Focus acts in synergy with other cognitive areas. When you can commit a larger percentage of your working memory to the problem at hand, the parts to that problem become clearer, and it is easier to effectively apply reason. Attention is the glue the holds the entire problem solving process together. Do not underestimate it. When performing any of the metal exercises in this regimen, keep your cell phone off and remove all other possible distractions. Most people do not realize that when it comes to "attention", the brain is incapable of multitasking. Sure, multitasking in the general sense is possible. You can walk and text or talk on the phone at the same time. However, the mind can only "pay attention" to one of these tasks at a time. You cannot pay attention to the sensation of your feet striking the pavement while also paying attention to the text you are sending. Every time you check a text message while working, you are disengaging your brain from the work at hand, and diverting it to the text message. The neurons your brain uses while working shut down and the neurons your brain uses while
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reading text messages light up. This takes time, energy, and when you go back to work your brain must go through this process again. In fact, studies show that a person who is interrupted takes 50% longer to complete a task while also making 50% more errors compared to their wholly attentive counterparts. How can I improve my focus? The first and most obvious way to improve your focus is to eliminate auditory and visual distractions. Less outside stimuli makes it easier to focus. But, this is not always possible. Sometimes we cannot choose our working environment. The office can be very noisy. Even university study areas and libraries can have distractions that make focusing difficult. This is why I use earplugs whenever confronted with distractions.
Article:
Debunking the Multitasking Myth
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"Multitasking, when it comes to paying attention is a myth. The brain naturally focuses on sequentially, one at a time. This attentional ability is not capable of multitasking…To put it bluntly. Research shows that we cannot multitask. We are biologically incapable of processing attention rich inputs simultaneously."
Even with complete silence and minimal visual distractions, thoughts tend to wander. Regretfully, I have yet to come across studies which show increasing the number of brain cells and synaptic connections enhances attention, but studies do support the idea of enhancing one's attention span. Certain nootropics can improve focus by effecting specific neurotransmitters. You can also improve your focus by giving it a mental workout. Focus is another "mind muscle". When you repetitively engage in activities that require high levels of focus, it becomes easier to do so in the future. One example of this is Buddhist meditation. One study followed 60 people; 30 of
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which went to a Buddhist meditation retreat while the remaining 30 waited their turn and served as the control group. All participants attention span was measured through visual attention tests at three points during the 30 days. The attention of those at the retreat improved each time they took the test. Furthermore, the improvement persisted for 5 months after the retreat had ended. Article:
Meditation Helps Increase Attention Span
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"It's the most comprehensive study of intensive meditation to date, using methods drawn from fields as diverse as molecular biology, neuroscience, and anthropology."
Because meditation requires one to hold attention on specific things for extended periods of time, participants’ attention improved. Like most cognitive functions, attention can be trained. You do not need to engage in meditation to improve it. Engaging in any activity that requires you to hold your attention will improve it. Below is a list of mental games and activities that can improve your ability to focus: Concentration Game The Stroop Test Curve Ball Online Reaction Test Eagle Eye [Lumosity] Koi [Lumosity] Lost in Migration [Lumosity] Bird Watching [Lumosity]
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Section VI: Processing Speed The brain's processing speed refers to how fast our brain can react to information it has been given. Reaction time is a prime example. Why is this important? Think again about the jigsaw puzzle example. Working memory lets you store the puzzle pieces while your brain tries to rearrange them. Reasoning lets you correctly fit them together. Attention makes the pieces more clear, as it prevents outside interference. Processing speed is how quickly you can try to fit the pieces together. Processing speed is the least important of the four cognitive muscles this regimen targets. You will notice much less time is devoted to processing speed. After all, who cares how fast you can solve a puzzle in your head if you cannot store the necessary pieces, and have absolutely no idea how they fit together. But this doesn't mean processing speed is useless. One article provides evidence of a synergistic relationship between processing speed and working memory. The study enrolled almost 500 healthy adults. The control group watched educational videos on different topics and then had to answer questions about them. The other group completed six auditory exercises designed to improve their brain's processing speed/accuracy. The memory of both groups was assessed at the end. Even though both groups showed improvements in memory, the group that engaged in processing speed exercises demonstrated twice the improvement when compared to the control group. Article:
Improving brain processing speed helps memory
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"Collectively, the experimental group's memory function increased about 4 percent over the baseline measured at the study's onset. The control group's overall memory gain was about 2 percent."
It makes sense that this relationship exists. The quicker your brain can process
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information, the easier it becomes to store it into memory. You are able to create the new synaptic connections required to store the information more quickly. This is the second pillar behind improving cognitive functions. How can I improve my processing speed? Like all cognitive functions, you can enhance your processing speed by developing the three drivers of cognitive performance. If you have more neurons, synaptic connections, and more efficient neuro-transmission, you will process information more quickly. You can also develop processing speed with specific mental exercises. You need to push yourself as hard as you can when performing these exercises. Missing Puzzle Piece More or Less Find The Difference Escapa (used by US Air Force for fighter pilots) Speed Match [Lumosity] Spatial Speed Match [Lumosity] Penguin Pursuit [Lumosity] Raindrops [Lumosity] Multiplication Storm [Lumosity] Phone Game: Word Scramble This game gives you a time limit and a block of letters. You have to create words by arranging the letters in a limited amount of time. Push yourself and create the words as quickly as possible. This will also improve your focus which will be discussed later.
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Are these all the important aspects of cognitive function? The short answer is no. For example, the website Lumosity has a category of games titled "flexibility". These games require your brain to switch between two or more tasks quickly and accurately. Flexibility will improve your ability to play video games like Halo or Call of Duty when the task at hand can change in an instant. Flexibility may also improve processing speed and attention. But when you are trying to solve a single problem, flexibility is not utilized. Other examples include visual fields, spatial orientation, and motor control. Working memory, reasoning, focus, and processing speed are the four most important areas of cognitive function. If solving novel problems (becoming more intelligent) is your goal, working memory and reasoning are the most important. How can I track my performance and know when I have maximized gains from a specific exercise? A good rule of thumb is when a game or activity is no longer challenging it is time to move on. It is that simple. Everyone is different and that is why I only specify the category of exercises you perform in this regimen. How long it takes to master each exercise varies from person to person. It would be like creating a physical workout regimen and telling someone to bench-press 120 lbs for one week, then 130 lbs for the next week, and so on. Some people would not be challenged and others would be overwhelmed. Tracking your progress can be the most difficult part. You cannot measure the number of brain cells you have, the number of synaptic connections between them, or how efficient the connections are. You need to find alternative metrics. That is why Lumosity is a valuable program. It provides you with a score called the "Brain Performance Index (BPI)." Your BPI is a score that compares you with other Lumosity users. A BPI is given to you for individual games, categories, and overall.
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The BPI assesses your percentile performance. Whether you scored better than 95% of Lumosity users, or only 5%, you will know where you stand comparatively. I keep track of my BPI Percentage for each new game I play. My goal is to score the 90th percentile before moving forward. I have observed that I master games at a faster rate as I proceed through this regimen. But, not everyone will choose Lumosity, and for those who do not, an excel sheet is included to help you with this course. Also, estimate how difficult you think the game is. (What the Lumosity BPI does for you). You should notice that new games of equal difficulty become easier to master, and you will score higher on your first attempt. For perhaps the most important game, Dual-N-Back, you can track your progress simply by the level of difficulty you are at. That is another thing I like about Lumosity. Many of the games have multiple levels of difficulty you must unlock. This gives their games a longer useful lifespan, and helps you avoid the monotony of games which are too easy. Another great way to track your overall progress is to take an IQ test before you begin this neuro-regimen, then retake it after you have completed the 90-day regimen. You should score much higher. If you do not want to schedule an inperson IQ test, a very accurate one can be found here. This site claims their IQ test: "Developed by PhDs and statistically sound, our test reflects the best research available." Even without tracking your progress, you will eventually notice results. Your grades will begin to improve. Tasks you once found challenging will become less difficult. Perhaps you will beat your roommates at different games more consistently. Even if you do not appreciate results, other people in your life likely will. Your boss may notice an improvement in your performance at work. The positive results gleaned from this regimen will eventually become apparent in your day to day life.
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Section VII: Other Novel and Challenging Activities Are there other mental exercises I should engage in?
…YES!
Research shows that learning alone enhances neurogenesis. The more novel and challenging activities you engage in, the faster you will improve the three driving forces behind cognitive ability. Even exercises which improve areas like flexibility, or verbal fluency will help you create neurons and the synaptic connections between them. The biggest constraint is time. I understand you are probably very busy. That is why this regimen discusses the most important things you can do in detail, and allocates time devoted to them first. Study: Learning enhances adult neurogenesis in the hippocampus
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"Here we report that the number of adult-generated neurons doubles in the rat denote gyrus in response to training on associate learning tasks"
For those of you who want to exceed what is prescribed in this regimen, I strongly encourage it. The rest of this chapter is devoted to mentally stimulating activities you can do to advance even more quickly. Pick at least one activity from this list and set aside time for it on Sunday. Try to find one that is enjoyable. The only thing better than becoming more intelligent and improving your mental health is having fun while doing it. Learn a new musical instrument: Learning to play a musical instrument is difficult, and if you have not played an instrument before, it is completely novel. It challenges many areas of the brain. You have to focus on, quickly process, and remember the music. Learning a new instrument will help you generate new brain cells and synaptic connections. If you have the time and resources needed to learn a new instrument, I highly
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recommend you do so.
Article:
Playing a musical instrument makes you brainier
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“New research suggests that regularly playing an instrument changes the shape and power of the brain and may be used in therapy to improve cognitive skills. It can even increase IQ by seven points in both children and adults, according to researchers.”
Learn a new language: Like learning a musical instrument, learning a foreign language is a novel and challenging activity and it will grow your brain. Learning a new language helps you to think differently. Different languages represent the world in diverse ways. Some languages contain entirely new concepts. When you learn a new language, you are learning to think about the world in a different way. Consider all the new synaptic connections your brain will have to make. Not only will learning a new language help your brain grow, but it introduces you to an entirely new culture. If you can summon the motivation to learn a new language I promise it will be worth it.
Article:
Juggling Languages Can Build Better Brains
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“Recent research indicates that bilingual speakers can outperform monolinguals--people who speak only one language--in certain mental abilities, such as editing out irrelevant information and focusing on important information, said Judith Kroll, Distinguished Professor of Psychology, Penn State.”
Article:
It’s official: Learning languages makes you smarter
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“Young children develop theory of mind earlier if they know two languages, and in older people, bilingualism can postpone the onset of dementia.”
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Learn a new video game: Parents who told you video games “rot your brain” when you were young were misinformed. Video games require you to stay focused and process considerable quantities of information. Depending on the video game genre, different areas of cognition are exercised. A real-time strategy game will exercise and train different types of reasoning than a first-person shooter. Article:
Navy Says Video Games Can Boost "Fluid Intelligence" of Warfighters
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"We have discovered that video game players perform 10 to 20 percent higher in terms of perceptual and cognitive ability than normal people that are non-gamers."
Study: Action video game modifies visual selective attention
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"Here we show that action-video-game playing is capable of altering a range of visual skills"
When selecting a video game, do not forget about novelty and challenge. If you only play first-person shooters, purchase a real time strategy game. Put in the effort required to master the game. Read about different strategies and compete with people online. Competing against a computer opponent set to an easy difficulty level will not give you a challenging mental workout. Learn a new sport: I do not have any articles for this one. Learning a new sport is not as mentally stimulating as learning a language, instrument, or video game. There is no research that links participation in multiple sports to higher intelligence. But sports can be novel and challenging. Most sports engage you in aerobic exercise, and this improves all three drivers of cognitive functions. If you are not interested in learning a new language, instrument, or video game, sports may be the next
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best thing. Make novel changes to your daily routine: Some of these suggestions may sound stupid or “corny”, but they can be helpful. Remember, novelty and challenge are important. These are just a few things I have been doing. If you can think of other challenging and novel lifestyle changes, go for it! Brush your teeth with your non-dominant hand. Write with your non-dominant hand. Learn different routes you can take to work, restaurants, and shopping. Rearrange your office at work from time to time (it will actually require mental effort to find things). Learn to cook unfamiliar and new recipes. Take up any new hobby. Read an intellectually stimulating book. Be more social in everyday life.
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Chapter 5: Nootropic Supplementation Nootropics are called "smart drugs" because they improve one or more areas of cognitive function. Most nootropics affect the way our neurons use synaptic connections to communicate with one another by changing the functionality of different neurotransmitters. This is the third driving force behind building brain power, and nootropics will be primarily responsible for improving it. If you purchased this book, chances are you are not skeptical when it comes to the idea of a "smart drug". But initial skepticism is healthy. When I first heard of the idea, I thought it was a scam. I asked myself such questions as, "Why have I not seen commercials for these drugs?" "If they do work, why isn’t everyone taking them?" "Why are they not approved or reviewed by the FDA?" The truth is most Americans use a nootropic every day, caffeine. Starbucks has built an empire around this nootropic. Caffeine inhibits the neurotransmitter adenosine. Because adenosine promotes sleep and suppresses alertness, caffeine increases your alertness, attention, and focus. But why is caffeine not approved by the FDA? The FDA only approves drugs used to treat or cure specific illnesses. Consequently, nootropics are not on their agenda. Caffeine just scratches the surface of the nootropic phenomenon.
Article:
Caffeine Nation
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"Caffeine is one of the fastest acting drugs known to man. When we drink it, almost every cell in the body, including the brain, absorbs it within minutes. There, caffeine works it's magic by blocking something called adenosine, a chemical the body releases to tell the brain it's tired. Caffeine intercepts the adenosine, turning the "I'm tired," message into "I'm wide awake." The result is an invigorating buzz coffee drinkers crave."
There are more effective and less addictive nootropics than caffeine. Nootropics affect neurotransmitters that are important to synaptic plasticity, memory,
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learning, and focus. Some increase the rate at which we create neurons; others increase blood flow to our brain. I want to be clear; nootropics will not transform you into a genius. Most people who try nootropics get positive results. However, when you have a poor diet, poor lifestyle habits, and do not engage in mental exercise, you limit the potential benefits of nootropics. That said; do not underestimate the importance of nootropics. Consider weight lifters. Most take safe supplements such as protein shakes to enhance their bodybuilding. But some supplements can be dangerous, such as steroids. The same is true for nootropics. Some nootropics are much safer than others. Many can be taken safely every day and have no addictive properties. Others require a prescription, and if abused, can lead to addiction. Both categories will be discussed to enable you to understand the difference. What if you took protein supplements and did not work out in the gym? The supplements probably would not help much. The same holds true for nootropics. You need to engage in mental exercise while taking nootropics to achieve optimal results. This cannot be stressed enough. Nootropics work in synergy with mental exercise. Many people take nootropics and expect to magically become smarter; but without supplementing nootropics with mental exercise, optimal results will not be attained. Still think nootropics are a scam? If so, you and the United States Military seem to disagree. In December, 2010, the United States Army Aeromedical Research Laboratory published a meta-analysis study on nootropic supplements and how the military might benefit from them. [185] They stated: "The U. S. military is constantly striving for optimal physical and mental performance from its warfighters. One strategy to improve cognitive performance
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involves the use of pharmaceuticals. Currently there are a number of pharmaceuticals available that have potential to enhance cognitive functioning. " Their analysis concluded by saying: "The fact remains that much is asked of Soldiers - dangerous missions under very difficult circumstances and extreme environments. The use of cognitive enhancing agents in a manner that is voluntary, safe, scientifically valid, controlled, and part of a comprehensive plan does have a role."
Section I: Core Nootropics Core nootropics are nootropics you may safely take every day as they carry few side effects, and are not addictive. They expedite the process of building neurons and synaptic connections. Below are three core nootropics to consider as daily supplements. Piracetam Choline Lion's Mane or Noopept These core nootropics may not work for everyone as our neurophysiology can differ to some degree. Results can be varied and side effects may occur. Alternatives will be discussed.
Piracetam Piracetam was synthesized in 1964 and is responsible for the term "nootropic." Since its creation, many other pharmaceutical companies began researching its pharmacology and now an entire family of “racetam” drugs exists.
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So why take Piracetam instead of its related alternatives? Piracetam is the most studied “racetam” nootropic and we know more about it than all others. Piracetam is considered to be completely safe. People have been taking Piracetam since it was synthesized in the 1960's. One study had patients take Piracetam for 18 months with no negative consequences. It is ironic that people will gorge themselves on foods high in trans-fats, which damage their brain, but are afraid to take something that may improve their brain's function. How Does Piracetam Work, and What Benefits Does it Provide? Piracetam has a very complicated mechanism of action. It acts on multiple areas of the brain to improve learning, memory, brain metabolism, and capacity. 88 We do not have the complete picture yet, but we do know a lot. Study: Piracetam: An Old Drug With Novel Properties 85 " Piracetam (2-oxo-1-pyrrolidine-acetamide), the most common of the nootropic drugs, is a cyclic derivative of gamma-aminobutyric acid. Treatment with piracetam improves learning, memory, brain metabolism, and capacity."
Piracetam increases the functionality of the neurotransmitter AcetylCholine (ACh). 89 Think back to the lifestyle section on anticholinergic medications. These medications inhibited ACh and decrease cognitive function while increasing mortality. Piracetam is the complete opposite. It facilitates the effects of ACh instead of inhibiting it. ACh helps keep your brain plastic. When you increase the functionality of ACh, your brain can more easily create and strengthen synaptic connections, and this facilitates learning and memory. Please remember the importance of mental exercise. If you are not engaging in activities that stimulate your brain, it will not create new synaptic connections.
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What exactly does "increasing the functionality" of ACh mean? Piracetam "shoots ACh across your synapses faster". The faster it reaches the other side of the synapse, the quicker your brain processes the information it is receiving. Research has also implicated ACh in the ability to sustain attention. 90 This means that you are more focused while on Piracetam, making it easier to concentrate. Piracetam is also a positive allosteric modulator of the AMPA receptor (a receptor activated by the neurotransmitter glutamate). 91 A receptor is the part of the neuron that a neurotransmitter binds to after it has crossed a synapse. A "positive allosteric modulator” simply means "enhances the activity of". In other words, Piracetam enhances the activity of AMPA receptors. The neurotransmitter glutamate binds to AMPA receptors. Instead of shooting glutamate across your synapses faster, Piracetam allows it to bind more easily to AMPA receptors. Like ACh, glutamate also plays an important role in your brain's ability to create and change synaptic connections. Let's go back to the three driving forces behind cognitive function to see exactly what is happening. Increasing the number of neurons you possess (neuron growth factor) Increasing the number and strength of synaptic connections between the neurons (synaptic plasticity) Improving communication between those connections (functionality of neurotransmitter) Right now we are improving the third driving force by improving the functionality of two neurotransmitters, AcetylCholine (ACh) and Glutamate. These neurotransmitters are very important to the second driving force as well. In other
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words, by improving the functionality of ACh and Glutamate, we are increasing our brain's synaptic plasticity, which is the second driving force. Finally, piracetam also increases blood flow to your brain. 92 As previously discussed, the more blood that reaches our brain, the more fuel it has to perform higher cognitive functions. Piracetam increases communication between your brain's left and right hemisphere. 93 This is the most interesting effect Piracetam has. I have yet to come across any other nootropic that can do this. As I stated in the mental exercise chapter, communication between our brain's two hemispheres help us reason. We see solutions to a problem we might not normally see and this helps us learn. What dose should I be taking? How often should I take it? The most commonly recommended dosages are 800mg - 1,600mg, taken two or three times per day. Some studies suggest that to achieve the best effect you should take a much higher dose. One study suggested an optimal dose of 4.8G. 94 It also suggested a U-shaped benefit curve. This means that as the dose gets too high, the benefit received begins to decrease. Yet, another study found the optimal dose to be 9.6G. 95 However, both of these studies examined 12 or less people taking Piracetam a single time, not over the course of months. Finally, Choline supplements were not taken into consideration. Choline is the second nootropic this neuro-regimen recommends because it has a strong synergistic effect with Piracetam. 89 Do not start with a high dose of Piracetam. Start with 800mg taken three times daily. If your body tolerates it well and you do not experience side effects (most people do not), then increase your dosage. Consider a larger dose about an hour before mental exercise, e.g. take 800mg in the morning and at lunch, and 2.4G an
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hour before mental exercise. The reason behind this dose structure is simple. You want the effects to be strongest before and after you engage in mental exercise. Is it possible to overdose? What side effects might I experience? There has never been a recorded case of a Piracetam overdose. Side effects are generally mild and may include anxiety, insomnia, headaches, and nervousness. Headaches may be eliminated by taking Choline supplements and insomnia by taking your largest dose and doing mental exercise in the morning. If it persists, try eliminating all but your morning dose. Remember, the most important dose is the one you take before mental exercise. How long does it take to work? What does it feel like? Unlike the other 'racetams, most people will not notice the positive effects of Piracetam immediately after first taking it. While the time it takes for Piracetam's full benefits to be realized is different for everyone, anecdotal evidence suggests that between 2-3 weeks of daily use is typical for most people. After starting Piracetam your mind may feel a little "fuzzy". Do not take this to mean Piracetam is not working. In the absence of other side effects, keep taking Piracetam twice a day for at least three weeks. While you may notice a subtle improvement in mood and a sharper sense of mental clarity, many do not feel any different. What should be noticeable however, is an improvement in performing mentally stimulating tasks. Will I build up a tolerance? Although it may feel like you have, you do not build a tolerance to Piracetam. Your new state of mind becomes "baseline". Piracetam will still be enhancing your brain’s plasticity, and this will facilitate all your mental abilities. You need to
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understand, the goal of taking Piracetam is not to produce a noticeable feeling. It is to make your brain more plastic so new connections can be formed. There are other nootropics which can produce a noticeable feeling and they will be discussed later. Where can I purchase Piracetam? We personally recommend Hard Rhino Piracetam from Amazon.com, although there are many other online vendors that stock Piracetam, some with lower prices. One of the bonuses of purchasing this neuro-regimen is a comprehensive buyer’s guide which has information on other Piracetam vendors. Website: WhatAreNootropics.com
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"This website can answer any lingering questions you might have about Piracetam. It has basic information followed by an in-depth FAQ created from questions commonly asked across the internet."
The “Racetam” Family of Nootropics (Piracetam, Aniracetam, Oxiracetam, Pramiracetam) Piracetam is the starting place for anyone considering this family of nootropics. But many are not satisfied with Piracetam as it does not always produce a noticeable effect. Some prefer a different “racetam” nootropic, and others want to compliment Piracetam with an additional “racetam” nootropic. Few people understand the differences between the ‘racetams. Although much information about the “racetam nootropics” is known, we do not fully understand the exact mechanism of action behind them, nor do we understand their differences. This section will examine the differences between the four most commonly used nootropics in the “racetam” family.
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Potency of Noticeable Effect Piracetam is known to produce the least noticeable effects. Some people do not notice an effect for up to one month of use and some may not notice any positive effects at all. This is a negative for those who simply want a noticeable effect, but it makes a perfect core nootropic for two reasons. We are not worried about a noticeable effect; but only care about what is going on inside our brain. Also, negative side effects are far less likely. Aniracetam, Oxiracetam, and Pramiracetam all produce more noticeable effects, which are often appreciated on the first several days, rather than weeks of use. The most commonly reported feeling is of a heightened sense of mental clarity. This is often described as the "clearing away of a previously thick brain fog." Duration of Effect (Half-Life) The half-life of a drug is the amount of time it takes to lose half of its potency. This potency is measured by the drug’s concentration in your blood plasma. It is unlikely you will notice any effects from a drug once its half-life has been exceeded, but it will still be present in your system.
Racetam Piracetam Aniracetam Oxiracetam Pramiracetam
Half-Life 4-5 Hours 1-2.5 Hours 8 Hours 4.5-6.5 Hours
Peak Effect 2 Hours 1 Hour 3 Hours 2.5 Hours
Little Effect After 6 Hours 3 Hours 9 Hours 7 Hours
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Solubility Solubility refers to the state of matter the drug dissolves best in. Fat-soluble drugs dissolve better in solids and are stored in fat. Water-soluble drugs dissolve better in liquid, and since they are expelled through urine and sweat, much less remains in your body. You should take fat-soluble drugs with food in your stomach and water-soluble drugs on an empty stomach. Piracetam / Oxiracetam – Water soluble - Take these two drugs on an empty stomach. Aniracetam / Pramiracetam – Fat soluble - Take these two drugs right after a meal. Mechanism of Action/Benefits As discussed earlier, we do not precisely understand how all "racetam" nootropics work. For example, we do know Piracetam increases communication between the brain’s two hemispheres, but does Aniracetam or Pramiracetam act in a similar manner? It is possible; but we simply do not know. Listed are the mechanisms of action supported through scientific studies. Piracetam If you read the section on Piracetam you already know how it works. But I will summarize it here. Improves the functionality of ACh (improves synaptic plasticity) Enhances AMPA receptor activity allowing glutamate to bind more easily (improves synaptic plasticity) Improves blood flow to the brain (enhances all cognitive function)
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Increases communication between the brain’s left and right hemisphere (improves reasoning) Aniracetam Aniracetam improves synaptic plasticity like Piracetam. Both increase the functionality of Glutamate and ACh in slightly different ways. The biggest difference is Aniracetam’s positive effect on the dopamine and serotonin system. This allows it to reduce anxiety, boost mood, and increase motivation. However, Aniracetam does not facilitate cerebral blood flow or inter-hemisphere communication. Increases release of ACh and positively affects ACh receptors. 96 (improves synaptic plasticity) Increases release of Glutamate and affects AMPA receptors. 97,98 (improves synaptic plasticity) Affects the dopamine and serotonin system. Releases more dopamine and effects D2 dopamine receptors. Unblocks various serotonin receptors. 99,100,101 (may relieve anxiety and increase motivation) Oxiracetam Oxiracetam also improves synaptic plasticity, but the mechanism of action is different. Oxiracetam, Aniracetam, and Piracetam all increase the release of ACh, but Oxiracetam improves preCholinergic function by increasing activity of the enzyme Choline acetyl transferase. This enzyme is responsible for combining Acetyl-CoA and Choline to create ACh. In other words, Oxiracetam facilitates the production of ACh. Oxiracetam positively modulates glutamergic receptors (NDMA receptors). NMDA receptors contribute to the control of synaptic plasticity and memory function. Piracetam and Aniracetam positively modulate a different glutamate receptor.
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(AMPA receptors). AMPA receptors are similar to NMDA receptors providing a similar benefit, improved synaptic plasticity. Oxiracetam also increases the amount of membrane bound protein kinase C (PKC). PKC is a family of protein enzymes which affect the learning process. Increases release of ACh and improves preCholinergic functions. 102 (improves synaptic plasticity) Positively modulates NMDA glutamergic receptors. 103 (improves synaptic plasticity) Increases membrane-bound protein kinase C. PKC is an enzyme that controls other proteins and plays a role in our ability to learn. 104 (facilitates learning) Pramiracetam Like the other three racetam nootropics, Pramiracetam positively affects the Cholinergic system to improve synaptic plasticity. However, unlike the other three, Pramiracetam has no effect on AMPA or NMDA receptors, but uses a different mechanism of action. Pramiracetam increases nitric oxide synthase activity. This enzyme is primarily responsible for vascular tone, cardiac function, and the growth of new blood vessels. Increasing this enzyme’s activity enhances cerebral blood flow.
Increases Choline uptake and ACh release. 105 (improves synaptic plasticity) Increases nitric oxide synthase activity, improving cerebral blood flow. 106 (improves all cognitive function) Utilizing the "racetams" different mechanisms of action. Studies have shown that all "racetam" nootropics improve learning and memory. All improve our brain’s synaptic plasticity, but they work in slightly different ways. In theory, combining them can produce beneficial synergistic effects.
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For example, Oxiracetam is the only "racetam" that directly improves the assembly of ACh. It affects NMDA receptors instead of AMPA receptors, and it does not improve blood flow to the brain. Consequently, this makes Oxiracetam an excellent complement to Piracetam which effects AMPA receptors and improves cerebral blood flow. Pramiracetam is the only "racetam" that improves Choline uptake. Combining this improved Choline uptake with Oxiracetam’s ability to create AcetylCholine and Piracetam’s ability to “use up” AcetylCholine faster creates a synergistic effect. Finally, using Aniracetam to help the AcetylCholine receptors deal with the increased workload can create even more synergy. Combining more than two racetam nootropics at one time is not recommended. Taking four drugs with similar modes of action will likely produce unwanted side effects. I am unaware of a study which combined all four "racetam" nootropics. Combining 2 is most likely safe. Popular combinations are Piracetam and Pramiracetam or Piracetam and Oxiracetam. Aniracetam’s low half-life discourages many users. If you are reluctant to combine them, consider rotating them instead. Everyone’s physiology is different. Some may respond more favorably to Oxiracetam and others to Pramiracetam. Safety is the foremost consideration, followed by noticeable effects, price, and dosing. Recommended Doses Piracetam: 800 – 1,600 mg taken 2 – 3 times per day. Aniracetam: 500 – 700mg taken 2 – 3 times per day. Oxiracetam: 800 – 1,200 mg taken 2 – 3 times per day. Pramiracetam: 100 – 500mg taken 2 – 3 times per day.
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Safety All "racetam" nootropics are safe and carry minimal side effects. However, Piracetam is the oldest, most studied, and widely used. We know more about Piracetam’s safety than any of the others. If safety is your foremost concern, stick with Piracetam.
Choline The enzyme Choline-acetyltransferase combines acetyl-CoA and Choline to produce the neurotransmitter acetylCholine. If you are using Piracetam, taking Choline as well is recommended. Not only is there a strong synergistic relationship with Piracetam, but Choline helps eliminate the mild headaches which are sometimes a side effect of Piracetam use.
Study: Profound effects of combining Choline and piracetam on memory enhancement and Cholinergic function in aged rats
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" Rats given the piracetam/Choline combination (100 mg/kg of each) exhibited retention scores several times better than those given piracetam alone. In a second study, it was shown that twice the dose of piracetam (200 mg/kg) or Choline (200 mg/kg) alone, still did not enhance retention nearly as well as when piracetam and Choline (100 mg/kg of each) were administered together"
Choline itself is an essential nutrient that all humans need it to survive. Choline plays three important functions in human physiology. It plays an important role in the functionality of cell membranes, is the metabolite for methyl groups, and is required for the synthesis of AcetylCholine (ACh).
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Choline's relationship with AcetylCholine is why it works synergistically with Piracetam. After ACh crosses synapses and binds to its receptors it is broken down. This breakdown is imperfect and some of the chemicals used to synthesize ACh are lost. In order for your brain to produce more ACh, it needs Choline. Simply put, no Choline means no ACh. Piracetam increases the functionality of ACh by "using it" at a faster rate. In other words, your brain is producing and breaking down ACh faster. Choline is lost during this process and to keep up with the demand, you need more Choline. This is likely why Choline enhances Piracetam's actions, while reducing its side effects. Even if you experience no side effects, you should consider taking Choline for the synergistic relationship. How much Choline should I take? This depends on three things. How much Choline you get in your diet, what kind of Choline supplement you are taking, and how much Piracetam you are taking. Start by making sure you consume the recommended daily amount. For adult men this number is 550mg, for women it is 425mg. Study your diet. You can reference the Choline content of common foods here. Beef and eggs will probably be your main sources. A whole large egg contains 112mg Choline & a 3.5oz beef patty (80% lean/20% fat) contains 81mg. Types of Choline Supplements Alpha-GPC - This type of Choline supplement is derived from highly purified lecithin. What is important to know, is that Alpha-GPC easily crosses your bloodbrain-barrier. This means most of the Choline will reach your brain. But it is also
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the most expensive. For this type of Choline you should use a 1:4 ratio with respect to Piracetam. In other words, if you take 1000mg of Piracetam, take 250mg Alpha-GPC. Lecithin - This is a cheaper source of Choline that cannot cross the blood-brainbarrier as well as Alpha GPC. For people taking lecithin a 1:2 ratio is recommended. If you take 1000mg of Piracetam, take 500mg of lecithin. Choline Bitarate - This is another source of Choline that has trouble crossing the blood-brain-barrier. Anecdotal evidence points out that this source has the greatest risk of side effects with less favorable results than lecithin. This Choline supplement is not recommended. Use a 1:2 ratio should you decide to take it. Choline Citrate - This has a greater bioavailability (meaning amount that reaches systematic circulation) when compared to bitarate and lecithin. A 1:3 ratio is recommended should you decide to use this source. Recommendation: If price is no object, take Alpha GPC as it most effectively crosses the blood-brain-barrier. Otherwise, take lecithin. Is Choline safe? Are there side effects? Make sure you are not taking too much Choline. Even while taking Piracetam, you should never exceed 3,500mg of Choline per day. Side effects of excessive Choline intake may include a fishy odor, diarrhea, and low blood pressure. If you experience any Choline side effects lower your dose regardless of how much Piracetam you are taking. If you are trying to decide between two doses, take the lower. If you experience headaches from the Piracetam, take more within the limitations cited.
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When should I take the Choline? You can take a single dose when you wake in the morning, or divide it into doses to take with Piracetam. Since both are water-soluble, it is recommended to take them on an empty stomach. What effects will I feel from the Choline? You should not feel any noticeable effects from using Choline. Its sole purpose is to work in synergy with Piracetam and nullify Piracetam's side effects. This neuroregimen suggests you initially take Piracetam and if it is well tolerated and there are no unwanted side effects, consider supplemental Choline. If side effects then become apparent, discontinue Choline. Where can I purchase Choline? Choline is extremely common and is available for purchase at nearly every pharmacy and large grocery store. It is also sold on hundreds of websites including Amazon.com if you prefer to purchase it online. Website: WhatAreNootropics.com
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"This website can answer any lingering questions you might have about Choline. It has basic information followed by an in-depth FAQ created from questions commonly asked across the internet."
Lion's Mane Mushroom (Hericium erinaceus) This nootropic is completely unrelated to Piracetam and Choline. It is an edible mushroom with a long history of use in ancient Chinese medicine. Recent research has shown that Lion's Mane Mushroom increases neuron growth
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factor. This directly improves the first driving force behind cognitive function. Research also supports its ability to repair damaged brain cells. It does not get better than this. Lion's mane is completely natural, has been used for centuries, and improves your brain power. A more effective, but potentially more dangerous alternative to Lion's Mane Mushroom is the nootropic Noopept. It is discussed in the first update to this program which can be found at the end of this chapter. Study: Nerve growth factor-inducing activity of Hericium erinaceus in 1321N1 human astrocytoma cells.
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“In conclusion, H. erinaceus contains active compounds that stimulate NGF synthesis via activation of the JNK pathway; these compounds are not hericenones."
Study: Effect of an exo-polysaccharide from the culture broth of Hericium erinaceus on enhancement of growth and differentiation of rat adrenal nerve cells.
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"It was found that an exo-biopolymer purified from the liquid culture broth of Hericium erinaceus mycelium enhanced the growth of rat adrenal nerve cells. The polymer also improved the extension of the neurites of PC12 cell. Its efficacy was found to be higher than those from known nerve growth factors such as Nerve Growth Factor (NGF) and Brain-Derived Nerve Factor (BDNF)."
Study: The influence of Hericium erinaceus extract on myelination process in vitro. 110 "The process of myelination in the presence of the extract began earlier as compared to controls and was characterised by a higher rate. Thus, extract of H. erinaceus promoted normal development of cultivated cerebellar cells and demonstrated a regulatory effect on the process of myelin genesis process in vitro."
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How often and how much should I take? Some of you are probably thinking more is better. Many people buy bulk power and mix as much as 8 grams into a tea at a time. If you decide to do this, make sure it is the pure powder and not an extract mixed with other substances. Even if you take pure power, 8 grams a day is excessive The highest dose I have encountered in a study was 3 grams per day. The 3 gram dose was divided into 1 gram doses, taken three times daily. The study lasted 16 weeks and no side effects were noted. For this neuro-regimen, 3 grams per day is recommended, divided into 2 doses daily. However, a single dose in the morning is acceptable. Side effects are infrequent and may include nausea. No studies have determined Lion's Mane to be unsafe. What effects will I feel? You will not feel any noticeable effects. But rest assured, Lion's Mane will help your brain create new brain cells quicker while protecting the ones you already have. Where can I purchase lion's mane mushroom? Lion's Mane capsules can be purchased in nutrition stores and online. However, if you want to take the 3 gram dose recommended in this neuro-regimen you will need to purchase it in bulk. One website that sells bulk Lion's Mane Extract is Fungi Health.
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Website: WhatAreNootropics.com
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"This website can answer any lingering questions you might have about Lion's Mane. It has basic information followed by an in-depth FAQ created from questions commonly asked across the internet."
Why consider nootropics other than Piracetam, Choline, and Lion's Mane? Some of you may have concerns consuming synthetic nootropics. I personally believe there are many natural substances which are more dangerous than Piracetam, but, if you have concerns, there are natural alternatives. Also, if you are not taking Piracetam, there is no reason to take Choline. Piracetam will not work for everyone. People with poorly functioning adrenal glands do not benefit from Piracetam. Research shows that rats without adrenal glands were not affected by Piracetam. If you have been taking Piracetam for one month without noticing any effects, you might fall into this group. The scientific term is called "adrenal insufficiency." Below is an article which discusses the adrenal gland and adrenal insufficiency. Article:
The Adrenal Gland
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"This article discusses symptoms of adrenal insufficiency, causes, treatment, and support."
No one should have a problem with Lion's Mane Mushroom. It is natural, there are virtually no side effects, and it has a unique benefit. There really is no comparable alternative. Natural Alternatives to Piracetam and Choline When selecting natural alternatives, it is important to keep our end goal in mind.
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We are trying to "loosen up" our brain by making it more plastic. The more plastic our brain is, the easier it is to learn and remember. This will maximize the benefits of mental exercise.
Huperzia Serrata This nootropic is a plant that has been used in China for centuries to treat conditions such as fever and inflammation. It contains Huperzine-A, a naturally occurring alkaloid. How does Huperzine-A make your brain more plastic? This nootropic is an acetylCholinesrerase (AChE) inhibitor. 114, 116 We talked about how Piracetam "uses up" ACh faster. This works in a different manner. AChE breaks down the ACh after it crosses your synapse. Huperzine-A keeps ACh from being broken down by inhibiting AChE. With Piracetam, your brain gains plasticity because more ACh is being "used". Your brain fires ACh more quickly across synapses. Conversely with Huperzia Serrata, less is being "used". However, because ACh is not being broken down as quickly by AChE, each individual ACh molecule can transmit its signal longer. Your brain" burns" through less ACh, because its half-life is prolonged. This is more likely to produce a noticeable feeling compared to Piracetam. Studies on healthy adolescents prove that Huperzine-A facilitates memory and learning. 115
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Study: Huperzine-A capsules enhance memory and learning performance in 34 pairs of matched adolescent students.
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"In conclusion, H. erinaceus contains active compounds that stimulate NGF synthesis via activation of the JNK pathway; these compounds are not hericenones."
“At the end of trial, the Huperzine-A group's MQ (115 +/- 6) was more than that of the placebo group (104 +/- 9, P < 0.01), and the scores of Chinese language lesson in the Hup group were elevated markedly too. The Hup capsules enhance the memory and learning performance of adolescent students." One last thing about Huperzine-A's benefits. Research has shown that like Lion's Mane, Huperzine -A increases neuron growth factor, enhancing the creation of new brain cells. How should I use Huperzine-A? This is not a nootropic you can take three times a day like Piracetam. It produces a more noticeable effect, and is considered more potent. Only take Huperzine-A about one hour before you engage in mental exercise. I recommend you start with a 50mcg dose of Huperzine-A. An important distinction needs to be made between Huperzia Serrata and Huperzine-A. Huperzia Serrata contains Huperzine-A. For example, the nootropic stack (a pill which combines multiple nootropics) alpha brain contains 50mg of Huperzia Serrata at 0.5% Huperzine-A. This means it contains 25mcg of Huperzine-A. Check the supplement you purchase so you know how much Huperzine-A it contains. If you are uncomfortable with the calculation, follow the instructions on the bottle. It is recommended that you never exceed 200mcg of Huperzine-A daily. Side
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effects may include insomnia, skin reactions, upset stomach, and minor breathing problems. This is important. Take a break from Huperzine-A for one week every month and do not use Huperzine-A on weekends. Even though there have been no reports of this happening, it is possible that using an AChE inhibitor for extended periods of time, especially high doses, could interfere with the body's natural regulation of ACh. Huperzine-A is more powerful than Piracetam and even though it is natural, it must be taken responsibly and with caution. Please consult the below article from Web-MD before using Huperzine-A. There are precautions and interactions which must be considered. Website: WebMD - Huperzine A
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"View basic information, uses, precautions, side effects, and dosing information on Huperzine A"
How long does it last? Can a tolerance form? Huperzine A is thought to act on AChE for about 3 hours, meaning you should take it right before mentally demanding tasks to experience the most favorable response. According to a study cited in "Huperzine A: Boost Your Brain Power", no tolerance forms to the memory enhancing effects of Huperzine A. 117 That said, it is still best to take breaks on occasion as it is theoretically possible that constant use could interfere with the brain's natural regulation of ACh. Where Can I Purchase Huperzine-A? Huperzine A can be found locally at GNC, but can be difficult to find at other stores. A quick Google search will turn up multiple online vendors. I prefer to use
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Amazon.com to purchase nootropics online.
Ginkgo Biloba Ginkgo biloba, also known as the Maidenhair tree, is a completely unique species of tree with no close relatives. The Ginkgo Biloba is among the oldest living tree species and its leaves have been cultivated by the Chinese for hundreds of years. A single tree may live upwards of 1,000 years and grow to a height of 120 feet.
How is this ancient tree going to help me? Ginkgo contains over 40 different compounds, but scientists believe only two are responsible for most of its benefits. The first compound is flavanoids. Flavanoids do not improve synaptic plasticity like Huperzine-A, but they can protect your nervous system from inflammation and stress induced damage.
Study: Flavanoids: Modulators of brain function.
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"Emerging evidence suggests that dietary phytochemicals, in particular flavonoids, may exert beneficial effects on the central nervous system by protecting neurons against stress-induced injury, by suppressing neuroinflammation and by improving cognitive function."
The second compound is Terpenoids. Terpenoids dilate blood vessels improving blood flow, allowing the delivery of more glucose and oxygen to your brain which improves all cognitive functions. 120 Studies have shown Ginkgo improves cognitive function, attention, and blood flow. 120,121,122 If you are interested in taking Ginkgo, read the article below from the University Of Maryland Medical Center. It reviews everything you need to
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know before taking Ginkgo. There are possible interactions and precautions you will need to consider.
Article:
Ginkgo Biloba - Learn How to Properly Use Ginkgo
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"This article, from the University of Maryland Medical Center, can answer any questions you might have on the topic of Ginkgo. All of its benefits, usage instructions, available forms, and precautions" are listed."
What dosage should I take? When using Ginkgo Biloba as a nootropic, it is recommended you take between 120 - 240 mg per day. If combined with ginseng, studies have shown Ginkgo to be most effective at a dose of 360mg of ginkgo combined with 400mg of ginseng. 123 What does it feel like? How long does it last? At doses suitable for cognitive enhancement, most people will not feel different when taking Ginkgo. While there are occasional reports of noticeably higher levels of mental clarity and energy, do not assume Ginkgo is not working if you do not feel noticeably different. The ingredients in Ginkgo have varying half-lives ranging from 3 to 6 hours. For this reason, taking a dose in the morning and afternoon is recommended if you want its benefits to last most of the day. Where can I purchase Ginkgo? Ginkgo Biloba is ubiquitous and easy to find both locally and online. It can be found cheaply online at vendors such as Amazon, or locally in most pharmacies and stores like Wal-Mart.
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Synthetic Alternatives to Piracetam and Choline Maybe you have a problem with your adrenal gland. Maybe you do not think Piracetam is helping. Regardless of why, I have listed some synthetic alternatives to Piracetam and Choline. These alternatives are outside of the "racetam" family. If you have adrenal insufficiency, the other "racetam" nootropics likely will not work for you either. These are also the first two nootropics you should consider if you want to expand your core nootropic base.
Vinpocetine Vinpocetine was synthesized in the late 1960s and has been sold under the commercial name Cavinton since 1978. It is a semisynthetic nootropic derived from the periwinkle plant. In Europe, Vinpocetine is used to treat patients suffering from age-related memory loss and cerebral disorders resulting from deficient cerebral blood flow. How will Vinpocetine help me? Remember, you should take at least one nootropic that improves synaptic plasticity, and Vinpocetine does. We know that TNF (a tumor necrosis factor) and NF-kB (a transcription factor) play roles in regulation of synaptic plasticity. 125 Vinpocetine helps facilitate this regulation by inhibiting NF-kB related inflammation. 126 When compared to Piracetam and Huperzine-A, Vinpocetine is likely the least effective of the three for improving synaptic plasticity. However, it has many other beneficial effects. In one study Vinpocetine increased blood flow to the brain. 127,129 Another showed that it has neuroprotective properties. 128,129
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Yet another study conducted on normal, healthy volunteers revealed that it improves memory. 130 Study: Psychopharmacological effects of Vinpocetine on normal healthy volunteers
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"Memory as assessed using the Sternberg technique was found to be significantly improved following treatment with Vinpocetine 40 mg when compared to placebo"
How should I use Vinpocetine? How safe is it? In most cited studies, 10mg of Vinpocetine was administered three times daily. It works, and there are few side effects. The most commonly observed side effects in studies included rashes and minor gastrointestinal problems. The side effects were not severe enough to discontinue use. One study administered 20mg doses three times daily and no serious side effects were observed. Vinpocetine may interact with blood thinning medications. What does it feel like? How long does it last? As with most nootropics, you will not feel much different taking Vinpocetine, despite the enhancement of your mental performance. Some people have reported noticeable boosts in mood and motivation, however you should not expect to feel differently when taking Vinpocetine. Its benefits will be most pronounced and noticeable while performing mentally demanding tasks. Vinpocetine has a relatively short half-life of 2.54 hours, which is why it is best taken three times a day.
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Where can I purchase Vinpocetine? Vinpocetine can be quite difficult to find locally, but is easy to purchase online. Amazon carries it at a low price, and other vendors can be easily found with a quick Google search.
Pyritinol Pyritinol is a semi-natural, water soluble counterpart to vitamin B6. It was first manufactured by Merck Laboratories in 1961. Merck created Pyritinol by bonding two vitamin B6 compounds together. Since its creation, this nootropic has been prescribed in several countries for cognitive and learning disorders. How will Pyritinol help me? Pyritinol will improve your synaptic plasticity, but that is not its main function. It temporarily increases your brain’s processing power in three ways. Like Vinpocetine, Pyritinol increases blood flow to the brain which we know improves overall cognitive function 132,135 Pyritinol also enhances the brain’s ability to transport glucose across the blood-brain-barrier. Increased levels of glucose in the brain provide more energy, and as a result, mental accuracy, reaction time, concentration, and memory improve. 133,134,135 Pyritinol also improves synaptic plasticity by increasing Choline uptake, 135 which facilitates ACh release. 136 ACh plays an important role in your brain’s ability to be plastic. Studies: Pyritinol
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"Read a list of 18 studies describing Pyritinol's benefits. These studies support claims that Pyritinol can improve overall cognition, cerebral glucose metabolism, treat Alzheimer's, improve memory, reduce free radical damage, and improve learning retention."
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How should I use Pyritinol, and is it safe? Since Pyritinol is water-soluble, make sure you take it on an empty stomach. Take a 100mg dose as needed but do not exceed three doses in one day. Take it an hour before mentally demanding exercises. Common side effects include nausea and headache. In rare cases, an allergic reaction has occurred. There have also been recorded cases of liver damage. 137 The damage was not permanent and all patients fully recovered after discontinuing the Pyritinol. What does it feel like? How long does it last? It is commonly reported that 30 minutes to 1 hour after ingestion you begin to feel a slight “buzz” in the back of your head. It may feel as if someone turned the power to your brain up a little. Thoughts are processed faster and seem clearer. Where can I purchase Pyritinol? Pyritinol is a more obscure nootropic and is difficult to find both locally and online. There are specialty nootropic vendors which sell Pyritinol online including Cognitive Nutrition and Biologics Nutra. Unfortunately, its obscurity makes it somewhat expensive. There are so many nootropics, how do I know which ones are best for me? Selecting your core nootropics can be simple or complicated. Some people like it simple and limit themselves to Piracetam, Lion’s Mane, and possibly Choline. Others like to tweak and expand on these three core nootropics. This can be compared to weightlifting. Some people take the simple route and find a good protein supplement. Others look into additional supplements such as Creatine
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and Testosterone. I have provided additional guidance to help you select your core nootropics along with a flow chart depicting replacements and suggestions. Start with Piracetam and Lion’s Mane, consider Choline. This regimen starts everyone with Piracetam and Lion’s Mane. Unless you know you have an adrenal problem, start with these two and then ask yourself, “Do I need Choline?” Are you experiencing mild headaches after Piracetam use? Do you feel like the Piracetam is helping you progress through mental exercises? If you answer No, and Yes respectively, then forgo Choline. If you do not feel you are adequately progressing add Choline. If you decide not to take Choline, consider Centrophenoxine. If you decide you do not need Choline, consider Centrophenoxine. It releases additional Choline in the brain and stimulates glucose and oxygen uptake. It is a unique way of giving your brain additional Choline. If you are satisfied with Piracetam and Lion’s Mane do not feel compelled to take a third core nootropic. Think of Piracetam and Lion’s Mane as an effective protein supplement. You will learn more about Centrophenoxine in the next chapter. If you are not satisfied with Piracetam, consider an alternative “racetam” nootropic. There are three other commonly taken “racetam” nootropics: Aniracetam, Oxiracetam, and Pramiracetam. Their differences were discussed after the section on Piracetam. Racetam nootropics will not work for everyone. If so, Huperzine-A would be a reasonable choice, but be careful, Huperzine-A carries more risks than "racetam" nootropics.
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Can I take more than three core nootropics? This is entirely up to you. There are people who take six or more nootropics every day. It is highly recommended that you limit yourself to three at a time for several reasons. The more nootropics you take, the greater the chance of side effects, and it can be difficult to tell which nootropic is responsible for the effects, both good and bad. Should you decide to take more than three nootropics, make sure you are comfortable with what you are taking. Start with two nootropics, Lion’s Mane and Piracetam. There will not be any noticeable effects attributed to Lion’s Mane, so you can assign any feelings to Piracetam. Once you are comfortable with both, then consider a third. If you are comfortable with three, add a fourth and so on. Only by adding them progressively can you isolate the effects. This is called escalation therapy.
Section II: “Situational Nootropic” Use Nootropics can be taken for isolated situations. Core nootropics are taken daily, but situational nootropics are taken for specific situations. The point of this regimen is to improve your brain power and that is what core nootropics do. But you may want extra help for important situations. Situational nootropics provide a temporary boost to cognitive functions to help you handle specific situations. This section will discuss situational use of nootropics. Core nootropics facilitate the process of building brain power. Situational nootropics provide a temporary boost to your brain power beyond its baseline. This section will outline different situations and specific nootropics which can be helpful. Please note, before you take any nootropic for situational use, make sure you know how it is going to affect you. You do not want to experience an unfavorable side effect in the middle an important situation such as an exam or a
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job interview. You also want to be certain the dose you take will actually help. This cannot be stressed enough. Identify the situational nootropics you want to try, and then do trial runs. This way you can get a feel for the benefits, side effects, and appropriate doses. It is easy to match nootropics to different situations. First identify the needs associated with the situation. For example, do you need to think faster? Do you need to be more focused? Do you need to be relaxed? Then determine which nootropics are best suited for those needs. This section will cover the following situations: 9-5 Work Day Academic Learning/Studying Examinations Job Interviews Presentations and Speeches The 9-5 Work Day Caffeine L-Theanine The most dreaded part of the day for most people is work. Many people have difficulty staying focused and motivated while working. Sitting in front of a computer all day can be boring and monotonous. Having to wake up early in the morning does not help your levels of energy and alertness. What are the needs for most people during the 9-5 work day? People are tired, irritable, and this makes it difficult to stay focused. We need to target nootropics which provide energy, boost mood, and attention. People have been using caffeine for this purpose for decades, and it is a great nootropic. However, many people are unaware that caffeine has a strong synergistic relationship with LTheanine. 138
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Caffeine Many of us are familiar with caffeine and consume it daily. Caffeine reduces physical/mental fatigue, increases focus, and improves mood. 139 These are the exact three needs we are trying to target in this situation. It is no surprise that millions of people use caffeine every day to survive work and school. There are, however, some important considerations. Do not consume more than 500mg of caffeine per day. Assuming about 100 mg of caffeine per cup of coffee, this translates to 5 cups. It is addicting, and can be dangerous. Chronic consumption at this level can result in a condition known as “caffeinism”. Caffeinism is a severe dependency that carries many unwanted side effects including chronic insomnia, headaches, and irritability. Fatal caffeine overdoses may occur at doses over 5,000mg. 140 You do not have to drink coffee to benefit from caffeine. Alternatively, you can take caffeine pills. Caffeine pills are more likely to cause side effects such as sweating or anxiety, but you do not have to make coffee, spend time drinking it, or frequent the bathroom. If drinking coffee does not appeal to you, consider taking caffeine pills. Another way to get caffeine is from energy drinks such as Monster and Red Bull. These types of drinks generally contain large amounts of caffeine, but are also loaded with other ingredients. For example, Red Bull contains taurine, glucuronolactone, B-group vitamins, sucrose, and glucose in addition to 80mg of Caffeine. The extra ingredients provide the user with a more noticeable feeling and more energy compared to Coffee. Whether energy drinks like Red Bull are more or less healthy than Coffee is being debated. Choosing between Coffee and energy drinks is a matter of personal preference.
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Finally, people have begun to utilize "energy shots" such as 5-Hour-Energy to get through work. These drinks generally contain much larger caffeine levels compared to energy drinks and coffee. A single 5-Hour-Energy shot contains 138 mg of caffeine. It also contains b vitamins, and citicoline. Citicoline is a natural brain chemical vital to brain function. Studies show it may help with age related memory decline. However, there is no evidence suggesting it improves cognitive abilities in healthy individuals. If you prefer energy shots as a source of caffeine be very careful about your dose. Taking just two x-strength 5-Hour-Energy shots in one day brings you close to the 500mg/day limit you must stay below. Caffeine Content of Common Drinks Coffee (1 cup) Espresso (1 shot) Tea (1 cup, green) Coca – Cola (12 fl. oz.) Pepsi (12 fl. oz.) Mountain Dew (12 fl. oz.) 5 Hour Energy Red Bull (8.46 fl. oz.)
100 mg 150 mg 25 mg 34 mg 38 mg 54 mg 138 mg (x-strength: 207 mg) 80 mg
L-Theanine This nootropic is an amino acid found in certain plants such as green tea. Ltheanine helps reduce stress and improve mood. 141 It does this by traversing the blood-brain-barrier to increase dopamine release in the brain. 142 Dopamine plays an important role in motivation, mood, and attention. L-theanine has also been shown to increase “alpha wave” production in the brain, which is associated with improved attentiveness. 143
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Finally, L-theanine and caffeine produce a synergistic effect when taken together. Research showed L-theanine enhanced the feelings of alertness that caffeine provides. Subjects scored higher on a battery of cognitive tests when they took Caffeine and L-theanine together as opposed to either alone. 138
Study: The effects of L-theanine, caffeine and their combination on cognition and mood
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“the combination also led to faster simple reaction time, faster numeric working memory reaction time and improved sentence verification accuracy. ‘Headache’ and ‘tired’ ratings were reduced and ‘alert’ ratings increased. There was also a significant positive caffeine × L-theanine interaction on delayed word recognition reaction time. These results suggest that beverages containing Ltheanine and caffeine may have a different pharmacological profile to those containing caffeine alone.”
How should I use Caffeine and L-Theanine together? Because L-theanine releases dopamine, some people are skeptical of its safety and addictive properties. However, the FDA has confirmed the safety of Ltheanine. They state, “L-theanine is GRAS (Generally Recognized as Safe) in food and beverage categories up to 250mg per serving, with no limitations on the maximum number of servings”. 144 Theanine may interact with high-blood pressure medications. Caffeine is much faster acting than L-theanine. You will feel the effects of caffeine within minutes, but it will take 30-60 minutes for L-theanine to take effect. Because of this, take L-theanine about 45 minutes before you ingest caffeine. Spacing out your dosage in this way will help it peak at about the same time as the caffeine. Both caffeine and L-theanine last 3-4 hours. Despite the FDA's conclusions, please be cautious of the fact that L-theanine releases dopamine. I discourage taking L-theanine on weekends or vacations to give yourself a break. If you already feel good in the morning, skip the L-theanine
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and only drink coffee. This also keeps your tolerance low. On those days you can barely drag yourself out of bed and find yourself blankly staring at the computer monitor, L-theanine may be a lifesaver. You can also cycle caffeine / L-theanine use with Centrophenoxine / Rhodiola Rosea. Cycling nootropics to lower tolerance will be discussed in the next chapter. What are other uses for this combination? If you are in school you may have other needs for this combination. It can help students write papers and study for prolonged periods of time. It enhances motivation, attentiveness, and a positive state of mind. Motivation and attention are essential to productive work. Giving Presentations at Work or School When giving a presentation, being confident is absolutely crucial. If you are nervous and overly anxious you will not project confidence or hold the audience’s attention. Being overly anxious can also cause forgetfulness and affect delivery. Nothing is worse than drawing a blank in the middle of a presentation. Fortunately, there are nootropics that can boost confidence such as Sulbutiamine.
Sulbutiamine Sulbutiamine is synthetic derivative of vitamin B1 which easily crosses your blood brain barrier to produce noticeable effects. Sulbutiamine provides a sense of wellbeing, improves mood, and boosts confidence by increasing the amount of D1 dopaminergic binding sites. 146 The more sites your dopamine neurotransmitters can bind to, the greater your sense of well-being and confidence. Sulbutiamine has been shown useful for treating psychogenic erectile dysfunction. 147 Psychogenic means “originating from the mind”. If sulbutiamine can help people with confidence issues in the bedroom, it can also boost
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confidence in the classroom or boardroom. As an added bonus, research has shown that Sulbutiamine may also improve long term memory formation. 148,149,150
Study: Clinical efficacy of the drug enerion (sulbutiamine) in the treatment of patients with psychogenetic (functional) erectile dysfunction
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“After a 30-day course of Sulbutiamine erectile function improved in 16 of the above patients. A mean value of the international index of erectile function (IIEF) increased in them from 17.5 to 24.8 points. As shown by electromyography examinations, cavernous electric activity normalized in 8 patients. Thus, psychogenic erectile dysfunction can be effectively treated with enerion.”
Sulbutiamine is regarded as very safe. At doses of 850mg daily, only mild skin allergies have been reported. There has only been a single reported case of severe complications causes by Sulbutiamine, but the patient had been chronically abusing Sulbutiamine at twice the recommended dose and ceased other medications he should have been taking. How should I use Sulbutiamine? Take a 600mg dose of Sulbutiamine about two hours before a presentation. Sulbutiamine takes effect within 30 minutes and peaks at about 2 -3 hours. If 600mg is not sufficient, studies have shown people can safely take up to 850mg. Consider a 200mg or 400mg dose your first time to get a sense for how it will affect you. If a lower dose is effective, there is no need to increase it, but most people need a 600mg dose to get the results they seek. Do not forget the effect Sulbutiamine has on memory. I hope you will practice your presentation. Take a dose of 600mg prior to at least one extended practice session. This helps from two perspectives. You will commit the presentation to
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memory more effectively, and you will practice the presentation in the same state of mind you will be giving it. Feeling more confident while you practice will help with the actual presentation. If you follow this advice you will feel more confident about your presentation. What are other uses for Sulbutiamine? Sulbutiamine can help in any situation which requires a high level of confidence. Another such situation is a job interview. But there are many uses. Maybe you want more confidence in the bedroom. Perhaps you want to take it before an important meeting or night out. Keep in mind that many people develop a tolerance to Sulbutiamine’s effects quickly. No matter the reason, do your best to space the doses and use it sparingly. Attending University Lectures Like many, I never enjoyed lectures while in college. I felt I could teach myself the information more quickly and efficiently. But in hindsight, I realized I was not getting the most out of the lectures I attended for several reasons. I found lectures to be boring, and I did not devote my full attention to them. Just sitting in a lecture hall is not enough. If you are not focused, you will never commit the material to memory. Then, when it came time to study, it felt like I had to learn everything from scratch. Eventually, I gave up on many lectures and learned the material on my own. But not everyone can do this. Some people need the explanations provided in class, especially if you are in a difficult course. Attention is not the only important need while attending classes. Keep in mind you are actually learning new things. Loosening up your brain and making it more
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plastic will help create and strengthen new synaptic connections. When it comes time to study, you will have a much easier time committing the material and concepts to memory. Memorizing one concept or idea will remind you of other concepts and how they relate simply because your synaptic connections are stronger. The three core nootropics can help make learning concepts in lectures easier. But perhaps you may need an extra boost in attention or learning capacity. If you have difficulty with attention and alertness, consider combining caffeine and L-theanine. This combination was discussed in the 9-5 Work Day Section. But maybe you need more to stay focused. If you want enhance plasticity beyond what the three core nootropics offers, consider Pramiracetam.
Pramiracetam Pramiracetam is a nootropic in the “racetam” family and is similar to Piracetam. However, research indicates that it is “more potent.” When I say “more potent,” I mean the recommended daily dose is much smaller, and people report feeling a more noticeable effect. Like Piracetam, research has shown Pramiracetam to increase acetylCholine (ACh) turnover in the brain. This means more is released. 151 If you read the section on Piracetam, you know this makes the brain more plastic. 152 The more plastic our brains are, the easier it is to learn and remember new things. Studies on rats have shown that pramiracetam enhances learning and memory. 153,154 Taking Pramiracetam in combination with Piracetam will loosen the brain up even further, allowing us to easily learn and memorize new information. Pramiracetam has not been studied nearly as long as Piracetam, but all evidence indicates it is safe. One study of 336 patients administered doses between 75 –
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150mg/day for up to nine weeks found no health related effects. Reported side effects were lowest in those taking the 150mg dose. In fact, more patients taking the placebo reported side effects than those taking the 150mg dose. 155 How should I be using Pramiracetam? Take Pramiracetam about an hour before you attend lectures. The effect lasts for 5-6 hours. Hopefully this covers all your lectures, if not, you may re-dose after 5 hours. Since Pramiracetam affects your Cholinergic system like Piracetam, you may want to consider Choline supplementation. What are some other uses for Pramiracetam? Mental exercises. Pramiracetam “loosens up” your brain to a greater degree than Piracetam. This may allow you to benefit even more from mental exercises. If you want to take Pramiracetam before mental exercise that is great. Pramiracetam is not, however, recommended as a core nootropic for several reasons. It has not been available nearly as long as Piracetam and consequently has not been studied as much. This raises safety concerns with long term use. If you decide to use Pramiracetam to help with mental exercise, do not cease Piracetam use. Piracetam offers two mechanisms of actions that Pramiracetam does not. Piracetam increases communication between the brain’s hemispheres, and increases cerebral blood flow. Just because Piracetam does not impart as noticeable a feeling as Pramiracetam, does not mean it is not helping you “behind the scenes.” If you experience side effects when you combine these nootropics, discontinue the Pramiracetam. When I say Pramiracetam can help mental exercises I am talking about more than brain games. Pramiracetam can help you learn anything new. A musical
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instrument, foreign language, a new sport or game. The more new things you learn, the more brain power you create. Long Study Periods Studying for an extended period of time is similar to attending a lecture. You need to be focused to learn new information and the more information you can commit to memory the better. But there are two differences. Your notes and textbook are teaching the material, not a professor and there is no time limit to a study session. Unlike a lecture, you must keep yourself motivated to sit in one place for an extended period of time to learn all the material. I recommend a mini-nootropic regimen to help with this: Caffeine, L-theanine, and Pramiracetam. These three nootropics were discussed earlier. The caffeine, Ltheanine combination will provide you with energy, focus, and motivation. Pramiracetam will make it easier to learn, memorize, and focus on the material. Your study session will be shorter, more enjoyable, and productive. Before you take all three of these nootropics at once, make sure you have taken them separately. Remember, it is important to try nootropics individually before taking them together. This allows you to isolate the benefits and potential side effects of each specific nootropic before you combine them. Writing Papers Writing a paper or report for school or work can be painful. Many wait until the last minute and are faced with a 10 page paper that must be written in one night. This is no easy task, and depending on how efficiently you work may take anywhere from 4 hours to 10 hours; possibly longer if there is extensive research involved.
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Why can some people write a 10 page paper in 4 hours while others take 10? Most likely it is because of focus and motivation. Many check Facebook or their iPhone after every sentence they type; others stare blankly at the screen after mental fatigue sets in. Taking a 10 minute internet break after 10 minutes of work will double the time you spend writing. L-theanine and caffeine is a great place to start. You will feel motivated and will check Facebook, reddit, and your smart phone less frequently. But quality is also important. Some people work so fast on L-theanine and caffeine that they make many mistakes such as typos. Centrophenoxine (Meclofenoxate) is a great alternative to this combination. It provides you with focus and mental energy, but also increases accuracy, which means fewer mistakes.
Centrophenoxine (Meclofenoxate) Centrophenoxine (or Centro for short) has been used and studied as a treatment of senile dementia and Alzheimer’s disease. It is created by reacting Dimethyl ethanolamine (DMAE) with para-chlorophenylalanine (pCPA). After ingestion, Centrophenoxine is broken down into these two compounds, which then affect your brain. Website: WorldHealth.net: Centrophenoxine – The Neuroenergizer
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“Much of the research and benefits surrounding the nootropic Centrophenoxine are discussed in this article.”
The first chemical that Centro releases upon breakdown is DMAE. The breakdown of Centro is a gradual process. DMAE is released and metabolized in the liver into choline. The remaining Centro easily crosses the blood-brain barrier and is converted to Choline in the brain and acts as a precursor to ACh. 157 Studies link this to an increased state of well-being and attention. 158,159
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The second compound released by Centro is pCPA. Since pCPA easily crosses your blood brain barrier, all pCPA released directly affects your brain. Scientists believe this contributes to Centro’s ability to stimulate glucose and oxygen uptake in the brain. 160 Glucose and oxygen are fuel for the brain. The result is sustained attention and improved accuracy on mental tasks. Centro increases motivation, helps sustain attention on any task, and reduces mistakes. It is ideal for people wanting to write papers quickly while simultaneously minimizing mistakes. How should I use Centro? Studies have administered doses between 300-1000mg taken twice daily. Doses were usually taken at breakfast and lunch. Occasional mild side effects included nausea, dizziness, and headaches. Start with a 300mg dose, and if you experience no side effects, you may increase the dose. Many find a 400mg dose more than enough. If you take a 400mg dose with no side effects and are not getting the results desired, you may up your dosage. Take it with food at least one hour before you plan on starting your work. It is effective for approximately 5 hours. Do not take a second dose unless you plan on working for extended periods of time because it may cause insomnia. People who suffer from high blood pressure, a seizure disorder, or are pregnant should not take Centro. What other uses does Centro have? Centro is a great alternative to the L-theanine and caffeine combination, and as mentioned earlier, Centro is also a great alternative to choline. Research has
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observed that Piracetam and Cento act in synergy with one another. 162 Centro not only supplies your brain with extra Choline, it goes even further by increasing glucose/oxygen uptake in the brain. I do not recommend Centro first for several reasons. Centrophenoxine is not natural, and we do not know if taking it every day for years it safe. Also, you cannot gauge how much extra Choline your brain is getting. But if you want your core nootropics to produce a more noticeable feeling, Centrophenoxine may help. My advice would be to take at least a week off every month if you decide to take this nootropic. Examinations Exams are why you attend lectures and study in the first place. The marks you receive on exams can be the difference between getting a good job and living at home with your parents after college. If you are in high school, one of the most important exams will be the SATs. People who just graduated college may soon be sitting for the Fundamentals of Engineering or Certified Public Accountant exams. Your state of mind when you take an exam is of the utmost importance. Think of an exam like a game for a professional athlete. You study before an exam and athletes practice before a game. Many athletes take supplements to enhance their athletic performance. The difference is, students do not get drug tested for nootropics, which are for the most part safer. When assessing the needs you want to target while taking an examination, attention is vital but the importance of the exam is usually enough to keep most people intently focused. Because exams are timed, being able to work and think quickly and accurately are the two most important needs. Two nootropics which can fill these needs are Centrophenoxine and Pyritinol.
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I discussed both of these nootropics earlier in great detail. Both increase glucose uptake by the brain. This gives you more mental energy, improves your ability to process information, and boosts your working memory. Try both of these nootropics and choose whichever works the best. You may take them both, but make sure you have taken them separately before combining them. Also make sure you have taken them together before you sit for an exam. You do not want to experience unwanted side effects in the middle of an exam. This creates anxiety which compromises your working memory and test performance.
Study: Mathmatics anxiety and working memory: support for the existence of a deficient inhibition mechanism
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“The results suggested that math-anxious individuals have a deficient inhibition mechanism whereby working memory performance was poorer for high-anxious individuals.”
Study: Test anxiety and working memory system
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“These finding might suggest that anxiety such as worry and self-concern interferes with information processing in the articulatory loop of the working memory system”
If taking tests never makes you anxious that is great, just stick to Pyritinol, Centrophenoxine, or both. If anxiety is a problem, then you should consider Rhodiola Rosea.
Rhodiola Rosea Rhodiola is a completely natural nootropic which grows in cold regions around the world. It has been used by Europeans for hundreds of years as a natural stress reliever and anti-depressant.
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Rhodiola achieves these effects by inhibiting monoamine oxidase (MAO). 165 MAOs are responsible for the breakdown of monoamine neurotransmitters. There are different types of MAOs which are responsible for breaking down different monoamine neurotransmitters. Rhodiola prevents dopamine and serotonin from being broken down. Serotonin plays an important role in our ability to regulate anxiety. Research shows that serotonin alone may account for 10% of the total variance between anxiety-related personality traits. 166 People who become overly stressed and anxious in certain situations (such as exams) can help combat the feeling with specific nootropics like Rhodiola Rosea. Dopamine helps regulate motivation and attention among other things. ADHD is believed to be associated with abnormally low levels of dopamine activity. 167 Inhibiting the breakdown of dopamine helps keep people awake and focused. Adderall, a medication prescribed to treat ADHD, also inhibits the breakdown of serotonin and dopamine. Multiple studies provide evidence that Rhodiola improves the mental performance of people subjected to stress and fatigue. 167, 168,169 If you are prone to anxiety induced stress or fatigue while taking an exam, Rhodiola may improve your performance. How should I use Rhodiola Rosea? Take the Rhodiola approximately one hour and thirty minutes before your examination. This should allow enough time for its onset of action. Effects last for about six hours. I have not noticed a difference between taking Rhodiola on an empty stomach or with food.
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Studies have administered up to a total of 600mg a day to patients. The 600mg dose was divided into three 200mg doses. Reported side effects were irritability and insomnia. Start with a single dose of 200mg with your first trial run. If there are no side effects, you may increase your dosage to 300mg and see how you feel. Many will not notice a significant effect until 400mg. Do not drink coffee or take any other stimulants while on Rhodiola as they could interact. What other uses are there for Rhodiola Rosea? Rhodiola will improve your mental performance in any situation which subjects you to fatigue or stress. Some people may prefer Rhodiola over caffeine and Ltheanine to power through the work day. It may also be beneficial to take Sulbutiamine and Rhodiola before a presentation. Some take it daily for mild depression. Job Interviews Another important situation in which nootropics can prove helpful is a job interview. Even if you use nootropics to improve your academic performance, you still have to convince someone you are the right person for job. The primary objective in a job interview is convincing the interviewer that you will do a better job than everyone else. In a way, it is like giving a presentation about your skills and abilities. You are trying to sell yourself. You are the product and they are the consumer. But they can ask as many questions as they want about the product, and you need to respond in a convincing, reassuring, and confident manner. Like giving a presentation at work, confidence is crucial. You need to be confident in yourself, or the interviewer will not be confident in you. Before considering nootropics for job interviews, Google search “commonly asked interview questions” and research multiple sites. Anticipate questions and prepare
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thoughtful responses beforehand. Hearing a question you already have a well thought out answer for will give you confidence. As mentioned in the presentation section, one of the best nootropics for confidence is Sulbutiamine. Adding Rhodiola can also help take the edge off. The Most Powerful Situational Nootropics The two nootropics I will discuss in this section are illegal to possess in the United States without a prescription. If you live in the United States, do not purchase them without a prescription. Consult your physician and discuss your need for these medications. For those who live in countries where it is legal to obtain these nootropics be cautious. They are the two most potent nootropics for energy, focus, and motivation and because of their potency, carry the risk of addiction and dependency. They are situational nootropics and should only be used sparingly under limited circumstances. Studying for finals, writing thesis papers, taking long exams may be such situations. Should you use these nootropics for situations you encounter often, you will increase your chances of addiction and reliance. Use them very sparingly, at most only once a week. Make sure you have at least eight hours set aside for the situation you need these nootropics for. Adderall (5/5) Many people refer to Adderall as an “Academic Steroid”. It is rated a (5/5) in the category of nootropics that impart energy, focus, and motivation because it is by far the best nootropic in this category. Adderall was originally created to treat Attention Deficit patients. The diagnosis of ADHD has been steadily increasing.
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The number of people diagnosed with ADHD increased an average of 3% between the years 1997 – 2006 and 5.5% between the years 2003 – 2007. As of 2007, 9.5% of children between the ages of 4-17 were diagnosed with ADHD. 173,174 The increasing trend of ADHD diagnoses has created a huge supply. Many people diagnosed with ADHD have enough Adderall to take every day but do not want to and this excess supply finds its way into an increasingly expanding black market at Universities and High Schools throughout the United States. How does Adderall Work? Adderall is a powerful amphetamine stimulant. It acts upon three neurotransmitters in your brain: Norepinephrine, Dopamine, and Serotonin. Many nootropics we have discussed either increase the release of a neurotransmitter or prevents the neurotransmitter from being broken down after it crosses the synapse. Adderall does both. Not only does it increase the production of these three neurotransmitters, but it also prevents them from being metabolized. Below is a brief review of how these three neurotransmitters affect you. Dopamine – Dopamine is associated with the reward system in the brain. Increased levels of dopamine provide feelings of pleasure and enjoyment and increase one’s motivation to proactively perform certain activities. When you take Adderall, the enhancement of mood, and intense levels of motivation you feel can be attributed to higher levels of dopamine. Norepinephrine – This neurotransmitter is released from sympathetic neurons and directly affects the heart. It directly increases heart rate, and triggers the release of glucose giving your body more energy. Increased levels of norepinephrine also increase your brain’s oxygen supply. Feelings of increased energy and intense focus are caused by high levels of norepinephrine.
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Serotonin – Serotonin is synthesized in the central nervous system. Increased levels of serotonin cause feelings of enjoyment, relieve anxiety, suppress appetite, and provide more energy. The effect Adderall has on these neurotransmitters produces a very noticeable and powerful feeling. What does taking Adderall feel like? Depending on how full your stomach is, the onset of effects will be anywhere from 15 minutes to an hour after consumption. The first feeling you will notice is an increase in concentration and focus. You will find that once you start thinking about a particular subject your mind is less likely to wander from it. You will become intensely motivated to be productive and complete tasks. No other nootropic increases levels of motivation like Adderall does. As this increase in concentration and motivation occurs, a euphoric “high” will begin to take effect. Along with this “high”, you will notice what feels like an unlimited amount of energy and your appetite will subside. You may feel like you are "bouncing off the walls" the first time you take Adderall. But all this energy is then directed towards the task at hand. You will not be one bit distracted by your phone or Facebook. Possibly you will be more productive than you have ever been in your life. All of these feelings peak around 3 hours after a standard 20mg dose. After 4 hours you will begin to lose the “high” and your appetite may begin to return.. Feelings of focus and motivation will also begin to decrease after 4 hours, but will still be present to some degree.
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The most common side effects are headaches and back pain. Eating a large meal before your dose and drinking plenty of water while under the influence will reduce your chance of side effects. You will slowly lose productivity as you come down, as all the effected neurotransmitters are starting to return to normal levels. This crash is what makes Adderall addictive in nature. Many people take it repeatedly to reach the same level of motivation and productivity they enjoyed while on it. If you take a dose of Adderall the following day, the euphoric “high” is almost non-existent. You will still have higher levels of energy, motivation, and focus, but they will not be as intense, as you build a tolerance quickly. Increasing your dose to compensate makes addiction more likely. How should I use Adderall? Remember, only take Adderall if it is legal where you live and at your doctor’s advice with a prescription. Start with a single 10mg dose and never exceed 20mg. Do not take Adderall more than once a week as you risk tolerance and dependency. Eat a meal before you take Adderall and drink plenty of water while you are on it. Take it at least 12 hours before you plan on sleeping to reduce the chance of insomnia. If you decide to take Adderall, consult WebMD for a full list of precautions, interactions, and further advice. Always consult your physician. Website: WebMD – Drugs and Medications – Adderall Oral
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“This site discusses warnings, uses, side effects, precautions, interactions, and overdose information associated with the powerful nootropics Adderall.”
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Modafinil (5/5) Like Adderall, Modafinil is also a controlled substance in the United States. However, it is not controlled in Canada, Mexico, England, Australia, Germany, and India. It may not be as powerful as Adderall, but it is available without a prescription in more countries. The FDA has approved it for the treatment of narcolepsy and shift work sleep disorder. Modafinil has been used by the United States military to keep pilots alert and awake for up to 40 hours. It has also been used by astronauts to sustain attention for extended periods of time. 175 How does Modafinil work? Modafinil is a stimulant, but we know much less about its mechanism of action. Like Adderall, Modafinil increases the release of dopamine, norepinephrine, and serotonin, 176, 177, 178 but scientists are less certain how effective Modafinil is at slowing the breakdown of these neurotransmitters. It also effects our body’s regulation of the neurotransmitter glutamate. 179 Even though there is uncertainty how Modafinil works, we know it increases levels of energy, focus, and motivation. What does Modafinil feel like? Modafinil creates a feeling similar to that of Adderall. The first time you take it, you are “bouncing off the walls". There is euphoria similar to what Adderall produces, but it is not as powerful. There is also a similar level of motivation. But there are several differences people often note between the two. Adderall lasts approximately 8 hours, while Modafinil lasts closer to 12 hours. Modafinil does not suppress appetite to the extent Adderall does and Modafinil’s “energy rush” is not as potent as Adderall’s.
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How should I use Modafinil? Remember that Modafinil is a controlled substance in many places. Be sure it is legal where you live before you purchase it. Start with a 100mg dose. But it is also acceptable to take 200mg doses. Approach Modafinil as you would Adderall. Only take it once a week at most, as you will quickly develop tolerance. Always consult your physician before you take Modafinil and understand the list of precautions/interactions listed on WebMD. Unlike Adderall, there is a legal alternative to Modafinil… Adrafinil (4/5) Adrafinil is simply the pro-drug to Modafinil. This means that after Adrafinil is ingested, it is then metabolized into Modafinil. Think of Adrafinil as a less refined version of Modafinil. They provide very similar effects, but there are important differences between the two that must be noted. People do not report as noticeable an effect from Adrafinil. Adrafinil's onset is 2 hours. There are more serious side effects associated with Adrafinil. The Recommended dose of Adrafinil is higher. Website: WhatAreNootropics – Adrafinil
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“Learn more about Adrafinil’s mechanism of action, uses, dosage information, and research.”
How should I use Adrafinil? Approach Adrafinil no differently than Modafinil as it may carry serious side effects, and can be habit forming. Take it no more than once a week. Start with a 300mg dose and up your dose to 600mg if necessary. Always consult your physician before using Adrafinil. It is also important to note that Adrafinil is on the
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list of substances prohibited for athletic competition by the World anti-Doping Agency. Should I take Adrafinil, Modafinil, or Adderall? First look into the legality of these nootropics in your area. If Adrafinil is the only nootropic that is legal, go with Adrafinil. However, Adrafinil is the least recommended of the three as its effects are least pronounced. It will help you concentrate and give you some energy, but Modafinil and Adderall do a superior job. Deciding between Modafinil and Adderall can be a little trickier. Below is a list of things to consider. Modafinil lasts longer than standard Adderall (12hours vs. 8 hours) Modafinil produces a less noticeable feeling than Adderall Modafinil is less addictive than Adderall If you are worried about addiction, go with Modafinil. If you want the greatest productivity boost possible, go with Adderall. Even though Modafinil lasts longer, you can purchase extended release Adderall to lengthen its effects. Remember, use these nootropics judiciously and sparingly as they can be dangerous and are addictive. Also, Adderall and Modafinil are only legal with a prescription. Always consult your physician before use.
Section III: Cycling Nootropics to Keep Your Tolerance Low So far we have discussed “core nootropics” and “situational nootropics”. Developing a tolerance to core noortopics is not bad. Depending on the nootropic you chose, you may not experience a noticeable feeling anyway. The benefit you are receiving from core nootropics can occur without your awareness. You are increasing your neuron growth factor, and improving neuron communication in
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ways that allow synaptic connections to form more easily. You are opening your brain up to positive change. Situational nootropics are different. You are taking them to assist you with a specific situation. Consequently, their ability to produce a noticeable feeling is very important, unlike core nootropics. Depending on how frequently you use a situational nootropic, you may never build a tolerance. But what happens when you use them more days than not? Maybe you have to give presentations at work several times a week, or maybe you need to study every day. Caffeine and Theanine would be great for these situations, but perhaps you have already developed a tolerance to them. There is a way to keep your tolerance low in situations like these. You can cycle between different nootropics that provide similar benefits. Take one nootropic as needed for one week then switch to another the following week. Try to pick nootropics with completely different mechanisms of action. When grouped by the effects they produce there are four basic categories of nootropics: Nootropics which give you energy, focus, and motivation. Nootropics which make your brain more plastic to facilitate learning. Nootropics which increase your ability to process information. Nootropics which relieve anxiety and boost confidence. I will rate each nootropic from 0 to 5 as to its effectiveness, and give a brief description. Most are nootropics discussed in previous sections, but some may be new. Nootropics which give you energy, focus, and motivation. Nootropics in this category will help you get through the work day, write papers, study for tests, and pay attention during lectures.
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Caffeine + L-Theanine (4/5) This is one of the most popular nootropic combinations. Few legal nootropics impart more energy, focus, and motivation. It produces a very noticeable feeling and lasts for an extended period of time. Other than caffeine related anxiety or "jitters", there are few side effects. Centrophenoxine or Pyritinol + Rhodiola Rosea (4/5) Centrophenoxine and Pyritinol are great for enhancing mental energy and improving focus. However, they do not provide the physical energy of caffeine + L-theanine. You will feel mentally sharp, clear, and focused, but sometimes physical fatigue gets in the way. This can be combated by taking either with Rhodiola. Adding Rhodiola lessens the effect of physical fatigue and can boost your mood. Modafinil (5/5) Modafinil is a controlled substance in the United States. If you live in the United States, DO NOT PURCHASE IT. It is a very powerful nootropic and can only be obtained with a prescription in the United States. Modafinil increases concentration, boosts energy, and mood. There is also a legal alternative named Adrafinil. Always consult your physician before use. Adderall (5/5) Adderall is a controlled substance in the United States. If you live in the United States, DO NOT PURCHASE IT. Adderall is used for the treatment for ADHD. It provides an enormous rush of energy, focus, and motivation. It is the most effective nootropic in this category. You need a prescription to take it. If you feel you need Adderall, discuss with your doctor the possibility you have ADHD.
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Nootropics which make your brain more plastic to facilitate learning. These types of nootropics are great for studying, attending lectures, and to facilitate mental exercises. Should you decide to add an additional nootropic to your “core nootropics” consider one of these. The noticeable feeling these nootropics produce is not important, but can be helpful, and if you want to maximize that feeling, you need to cycle them. The “Racetam” Family (5/5) Besides Piracetam, there are three other popular “racetam” nootropics. Pramiracetam (5/5) Oxiracetam (5/5) Aniracetam (4/5) These are the only three you should consider using, and they are more than sufficient for the purpose of cycling. The list of “racetam” nootropics is far more extensive. Wikipedia lists over 15, but most have not yet been extensively studied and some are not even considered nootropics. Huperzine – A (4/5) Studies in adolescent children have proven Huperzine A to be effective. It is given a 4/5 because it does come with some safety precautions. WebMD does not recommend people take it for more than one month. Galantamine (4/5) Like Huperzine – A, Galantamine is an AChE inhibitor. You can try cycling between the two if you build a tolerance to one. Their mechanisms of action are almost
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identical. I recommend taking a week off from Galantamine or Huperzine A at least once a month. For example: Week 1: Huperzine-A Week 2: Galantamine Week 3: Huperzine-A Week 4: Neither Week 5: Galantamine Do not take Huperzine-A and Galantamine simultaneously as you will experience unwanted side effects. Vinpocetine (3/5) When it comes to improving synaptic plasticity, Vinpocetine appears to be the least effective. It does not affect your cholinergic system. Instead it affects NF-KB, a protein complex that controls the transcription of DNA. Most of its nootropic properties are derived from its ability to increase blood flow to the brain. Research concerning its effect on synaptic plasticity is not as conclusive compared to other nootropics in this category. It may be helpful, but there are more effective alternatives in this category. Pyritinol (3/5) Pyritinol does increase Choline uptake and stimulates ACh release. But it does not speed up your brain’s metabolism of ACh like the “racetam” family does. Like Vinpocetine, there are better alternatives. Nootropics which enhance your ability to process information These nootropics provide your brain more fuel, plain and simple.
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Pyritinol (5/5) Pyritinol enhances cerebral blood flow, enhances oxygen delivery to your brain, and speeds up your brain’s metabolism of glucose. As a bonus it increases Choline uptake and stimulates acetylcholine release. Its effects appear to be comparable to Centrophenoxine, with few side effects. Centrophenoxine (5/5) Like Pyritinol, Centrophenoxine increases oxygen/glucose uptake in your brain. But instead of increasing Choline uptake, it increases Choline production. Theoretically, a synergistic relationship between Pyritinol and Centrophenoxine exist, but no one has yet conducted a study to determine this. For people who plan on taking Pyritinol or Centrophenoxine a couple times a month, consider combining them. If you take either multiple times a week, consider cycling them to keep your tolerance low. Vinpocetine (3/5) Vinpocetine increases blood flow to your brain, and more so than Centrophenoxine or Pyritinol. However it does not improve glucose metabolism. Your brain will get more glucose, but will not metabolize it any faster. This suggests that Vinpocetine could enhance the effects of Centrophenoxine or Pyritinol, but no one has studied this combination. If you do combine them, make sure you have taken them separately first, and make sure the doses are smaller than normal.
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Nootropics which relieve anxiety and boost confidence These nootropics are great for presentation, job interviews, and exams. If you need something to take the edge off, and boost performance they may prove helpful. Sulbutiamine (4/5) Of all the nootropics taken to relieve anxiety, this is possibly the most popular. It triggers a slight euphoria followed by waves of confidence. The world around you seems a little bit brighter and you feel better about yourself. I didn’t give it a 5/5 because you build up a tolerance very quickly. There are no great substitutes for this nootropic. Save it for when you really need it. Doses as high as 800mg may be taken with few side effects. Rhodiola Rosea (3/5) Rhodiola does not provide the same degree of confidence Sulbutiamine does. Instead it works to simply relieve anxiety. It makes you feel “less anxious” but not “more confident”. It can provide a slight euphoria. Consider Rhodiola for events that you commonly encounter. 5-Hydroxytryptophan (5-HTP) (1/5) This nootropic is a naturally occurring amino acid which acts as a precursor to serotonin. By itself, it is of little benefit. However when combined with an SSRI (any substance that keeps serotonin from being broken down), such as Rhodiola, it provides a synergetic boost. It is pointless to take it alone, but it may enhance the benefits of Rohdiola.
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Section IV: What you need to know about pre-made nootropic stacks. A nootropic stack is a combination of nootropics someone else constructed in a laboratory and combined into a single pill. They are then marketed towards a specific function such as keeping your brain healthy or making you smarter. One example is the nootropic stack Addrena. Addrena is advertised as being an alternative to Adderall. It contains over 15 nootropic-like substances. (Huperzine, Choline, DMAE, Caffeine, Guarana, Vitamin B3, Vitamin B12, Bitter Orange, Yohimbe Bark Extract, Acetyl-L-Carnitine, Acetyl-L-theanine, Bacopa Extract, White Willow Bark Extract, Piperine, and Vinpocetine). From the “core nootropic” perspective, premade nootropic stacks like Addrena are useless. Although some may increase your brain’s plasticity, because there is such a large variety of nootropics in these stacks, the dose for each nootropic is usually well below what is normally recommended. Also, there are no scientific studies being conducted on nootropic stacks, rather just the individual nootropics in them. We do not yet know how all these nootropics function together. They might not have any synergistic effects, and at the unusually low doses might not help your brain’s plasticity at all. Furthermore, the risks of long term use are unknown. Do not substitute your core nootropics with a nootropic stack. Can pre-made nootropic stacks have “situational uses”? Certainly. Some nootropic stacks produce a noticeable feeling which can be helpful in certain situations. Nootropic stacks do have some benefits over traditional nootropic use. You may receive the benefits of many nootropics for a much cheaper price. A premade nootropic stack will probably cost you about $50 per bottle. Purchasing all of the nootropics in the stack separately could cost well over $250. But you also have to ask yourself if purchasing two separate
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nootropics for $40 might provide a superior outcome than the nootropic stack. Stacks are easy to use and do not require additional thinking. The people who created the stack did all the thinking for you. You just take the pill and get the effect. You do not have to worry about fine tuning your dose or adding a different nootropic because it has already been done for you. Nootropic stacks also have disadvantages when compared to situational nootropics. Side effects are much more likely. You may be taking 10 or more nootropics at once. The chance of side effects is greater, and their safety is not as well established. You cannot customize the dose to your own individual needs. Perhaps you need more of one nootropic and less of another in the stack. There are nootropics in the premade stack you do not need. Nobody needs to take 10 or more nootropics. Some of these unwanted nootropics may be responsible for unwanted side effects. Overall, substituting core nootropics with a pre-made stack is not recommended. I only recommend their use as situational nootropics. If you have already tried the situational nootropics previously discussed but did not get the effect you anticipated, stacks may be a reasonable alternative. I will review some of the more popular nootropic stacks and give you additional insight that may help you decide if you want to purchase one.
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Addrena – Claims to be an alternative to Adderall. Purpose is to increase energy, motivation, and focus. (3/5) Addrena will give you energy, helps focus, and improves motivation. The Caffeine and Guarana provide energy, the Huperzine-A, Choline, and DMAE help focus, the Vinpocetine improves mental energy, and it contains other nootropics which effect dopamine/serotonin levels to enhance motivation. Website: WhatAreNootropics – Addrena Review
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“Very comprehensive reviews of the nootropic stack, Addrena. This article goes in-depth to how Adderall works and then compares it to the mechanism of action behind Addrena.”
If you are looking for a single pill that may induce focus for extended periods of time Addrena is not a bad choice. Common side effects include nausea, vomiting, and sweating. If not for the side effects, I would give it a 4/5. If you decide to try Addrena, start with one pill. If one pill works fine, then do not up the dose to two. Give the Caffeine and L-theanine combination a try before you purchase Addrena.
Section V: What you need to know about purchasing nootropics. Nootropics are drugs you will be putting in your body. That is why finding a safe, reliable nootropic vendor is important. One good way to determine the quality of a vendor's product is to look for reports on the product’s purity. You may have to do some independent research on this. For example, a post on reddit.com discusses the purity of Cerebral Health’s Piracetam. Just type “nootropic vendor’s name purity” into Google and see what comes up. Cerebral Health also failed an FDA review. You can also contact the suppliers directly and ask them to send you a purity report for their products.
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Should I buy nootropics in pre-made pills or in bulk-powder? Nootropics are generally sold in two forms, powder or pills. Powder is less convenient but considerably cheaper. You have to measure your doses using an electronic scale. Then you need to either make your own pills or consume the powder in a drink. Most nootropic powders taste bad. However with bulkpowder, you will save money over the long run. With pills, you are paying extra for the labor to assemble them, and are forced to buy smaller quantities. Below are some questions you should ask yourself before deciding which form of nootropics to purchase. Am I comfortable measuring out my own doses? If not, stick to pills. Do I know this nootropic will work for me? If not, buy the smallest powder or pill quantity. If the nootropic works, then purchase a greater quantity. Is saving money worth the inconvenience? It is much easier to just take pre made pills. Ask yourself if the inconvenience is worth the money saved. Do I want to fine tune my doses? If you really want to fine tune your doses, you should consider buying powder. Pills come in pre-measured increments that make fine-tuning difficult. How many nootropics am I using? The more nootropics you buy, the bigger the price differential becomes. People taking only two nootropics may not notice the price difference. But someone taking five or more certainly will. How can I bring all this information together? Do not forget the goal of this neuro-regimen is to build brain power, and to do that we need to increase the three driving forces behind it, which nootropics do well. You have learned over 15 individual nootropics, their mechanisms of action, how they affect the three driving forces, and the most efficient ways to use them. Do not feel overwhelmed as getting started is easy. Purchase Piracetam and Lion’s Mane Mushroom. That’s it. Piracetam and Lion’s Mane are all you need to get started. Piracetam increases the second and third driving forces and Lion’s Mane
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the first. Do not start with multiple nootropics, make it simple. (As a bonus for buying this book you got a comprehensive buyer’s guide for some of the nootropics listed in this book. Use it. ) Do not use “situational nootropics” until you are comfortable with 2 or 3 “core nootropics”. This is a workout regimen for your mind. Do not overwhelm yourself with multiple nootropics until you know how you respond to them individually. After you have followed this regimen for a month and you have your “core nootropics” set, then you may consider situational nootropics.
Additional Nootropics to Consider Since the Initial Release of This Program Because the world of nootropics and cognitive enhancement is always changing, I have added this section. Each time I become aware of new nootropic which I believe can benefit those following this program, I will add it to this section and make it available electronically. Each newly added nootropic is discussed in detail to help you decide if adding it to your building brain power regimen may be helpful. 1. Noopept Overview Even though Noopept does not have the "racetam" tag, it is similar to Piracetam. Like Piracetam, studies support Noopept's ability to improve learning and memory. 180 Noopept affects glutamate receptors much like Piracetam 181 and enhances neural response to acetylcholine (ACh) 182 Noopept's effect on the glutamate and ACh systems improve synaptic plasticity much like Piracetam, leading to improved memory and learning.
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Unlike Piracetam, Noopept increases the expression of both NGF and BDNF proteins greatly improving neurogenesis. 183 Research has not demonstrated tolerance to this mechanism of action. In fact, chronic treatment with Noopept led to even greater levels of NGF and BGNF expression. Noopept may be the best nootropic available for improving the first driving force behind cognitive function. Further, research has shown Noopept assists in memory consolidation and retrieval along with the early stages of memory formation. Piracetam only assists with the early stages of memory formation. Noopept also has antioxidant and anti-inflammatory effects, and inhibits the neurotoxicity of excess calcium and glutamate. 184 This gives Noopept strong neuroprotective properties. It is currently under clinical assessment as a means of treating cognitive deficiency of cerebrovascular and post-traumatic origin. Uses Because Noopept stimulates neurogenesis to a greater extent than Lion's Mane Mushroom, consider it as a core nootropic to use in its place. Not only will you be growing more neurons, you will further enhance synaptic plasticity, as well as the neuroprotective benefits. Noopept also has very noticeable effects. For those who aren't satisfied with the noticeable effects Piracetam provides, swapping out Lion's Mane Mushroom for Noopept will likely do the trick. The best way to describe Noopept's effects is "increased clarity". It may not provide energy or motivation, but will help you think more clearly. Despite Noopept having greater benefits compared to Lion's Mane, some may prefer to not make a change. Noopept has not been available as long, and scientists do not yet know everything about it. The longest study conducted with
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Noopept lasted only 2 months. The study administered 20mg of Noopept to 60 stroke patients for 2 months. It concluded Noopept has a high level of safety and improved cognitive function. 185 Despite Noopept's high level of safety, you are more likely to experience side effects while taking it compared to Lion's Mane. Negative side effects may include irritation, sedation, and headaches. It you are not looking for a noticeable effect, and safety is your number one concern, consider Lion's Mane. If you want a very effective core nootropic which will help you in almost any situation, consider Noopept. It will help you learn at school, function at work, and maximize the benefits you receive from mental exercise. "Fear of the unknown", in regards to Noopept, is its only large downside. Dosing Daily recommended dosages range from 10mg-30mg taken 1-3 times per day. I suggest starting with 10mg doses and incrementally increasing your dose if there are no negative effects. Avoid taking extremely large doses. If you purchase in powder form, make sure you have a 10mg scooper or a very accurate scale to measure out your doses. Do not guess with this nootropic.
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Cited Sources Chapter 1: Improving Your Intelligence is Possible After All
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Chapter 2: Lifestyle Strategies to Maximize Brain Power
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Chapter 3: Optimizing Your Diet for Mental Performance
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Chapter 4: Mental Exercise
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Chapter 5: Nootropic Supplementation
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