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Dave Asprey

Laser Therapy for Biohacking: Why Precision Light Beats Broad Spectrum

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Cells understand light better than any supplement. Biohackers have used red light panels for decades to boost energy, speed recovery, and optimize mitochondrial function. But most people miss a critical distinction: lasers deliver something LEDs cannot.

Laser therapy – specifically low-level laser therapy (LLLT) or photobiomodulation – uses focused, coherent light to penetrate deep into tissue and trigger specific cellular responses. Medical-grade lasers concentrate therapeutic wavelengths precisely where the body needs them, unlike LED panels that scatter light across broad areas.

Mitochondria respond differently to coherent laser light versus diffuse LED illumination. The depth of penetration, the density of photons delivered, and the specificity of targeting determine whether light therapy merely warms tissue or fundamentally upgrades cellular metabolism.

How Laser Photobiomodulation Works at the Cellular Level

Laser therapy centers on cytochrome c oxidase, the terminal enzyme in the mitochondrial respiratory chain. Specific wavelengths of red and near-infrared light (630-850nm) hit this enzyme and enhance electron transport while increasing ATP production.[1,2]

Low-level laser therapy increases mitochondrial membrane potential and ATP synthesis, with peak effects occurring 3-6 hours after treatment.[3] ATP production jumps approximately 30% following proper laser exposure, while cellular oxygen consumption rises up to 70%.[4]

Four primary pathways drive these effects:

Cytochrome C Oxidase Activation: Laser photons dissociate inhibitory nitric oxide from cytochrome c oxidase, allowing increased electron flow through the respiratory chain. This restores mitochondrial function in cells experiencing metabolic stress or damage.[5]

Mitochondrial Membrane Potential Increase: Laser light elevates the electrochemical gradient across mitochondrial membranes, driving more efficient ATP synthesis. This effect persists for hours after treatment, supporting sustained cellular repair and regeneration.[6]

Retrograde Mitochondrial Signaling: Enhanced mitochondrial activity triggers signaling cascades that affect nuclear gene expression, promoting cellular proliferation, reducing inflammation, and supporting tissue repair.[7]

Nitric Oxide Modulation: Laser therapy releases nitric oxide from binding sites, improving blood flow and oxygen delivery to treated tissues. This enhances nutrient transport and waste removal at the cellular level.[8]

Laser vs LED: Why Coherence and Penetration Matter

Home red light devices use LEDs because they cost less and scale easily to large panel sizes. LEDs deliver broad-spectrum light that scatters across tissue surfaces through thermal and photochemical effects.

Lasers work differently. Coherent, monochromatic light penetrates 3-5 times deeper than LEDs at equivalent power levels.[9] Photons travel in synchronized waves, maintaining their energy as they move through tissue layers.

Penetration Depth: LED panels penetrate 8-10mm into tissue. Class 3R lasers reach 30-50mm, accessing deep muscle tissue, joints, and organs depending on treatment location.[10]

Energy Density: Lasers concentrate photon energy on specific treatment areas. A focused laser beam provides higher irradiance (power per unit area) than diffuse LED arrays, triggering stronger cellular responses with shorter treatment times.

Precision Targeting: Lasers treat specific injuries, trigger points, acupuncture points, and localized pain. LEDs blanket entire body regions with less control over dose delivery.

Treatment Efficiency: Laser therapy requires 60-90 seconds per treatment area versus 10-20 minutes for LED panels to achieve comparable cellular effects. Lasers deliver therapeutic doses faster with more predictable outcomes.

LEDs excel at broad skin treatments and whole-body sessions. But for targeted recovery, pain management, and deep tissue work, lasers provide advantages LEDs cannot match.

Clinical Applications: What Laser Therapy Delivers

Photobiomodulation through lasers addresses specific performance and recovery challenges:

Muscle Recovery Acceleration: Laser therapy post-exercise reduces delayed onset muscle soreness (DOMS) and speeds return to peak performance. Increased ATP production and reduced oxidative stress help muscles repair faster after intense training.[11]

Joint Pain and Inflammation Reduction: Low-level laser therapy reduces inflammatory markers in joints, tendons, and ligaments. Pain decreases significantly while range of motion improves in conditions like osteoarthritis, tendonitis, and chronic joint pain.[12]

Wound Healing and Tissue Repair: Laser light stimulates fibroblast activity and collagen production, accelerating healing of cuts, abrasions, surgical incisions, and chronic wounds. Enhanced cellular metabolism speeds all phases of tissue regeneration.[13]

Neuroprotection and Cognitive Enhancement: Transcranial laser therapy improves cerebral blood flow and mitochondrial function in brain cells. Benefits appear for traumatic brain injury recovery, neuropathic pain, and potentially neurodegenerative conditions.[14]

Chronic Pain Management: Laser therapy provides drug-free pain relief by modulating nociceptor activity, reducing neurogenic inflammation, and improving tissue health in chronic pain conditions including back pain, fibromyalgia, and nerve pain.[15]

Skin Rejuvenation: Targeted laser treatment stimulates collagen synthesis, improves microcirculation, and reduces inflammation in skin tissue. This accelerates healing of scars, reduces fine lines, and improves overall skin health.

Dosing and Treatment Protocols

Effective laser therapy demands precision. Too little energy produces no effect. Too much inhibits the beneficial response through a biphasic dose relationship.

Target Optimal Wavelengths: Use red light (630-680nm) for surface tissue and skin. Apply near-infrared (810-850nm) for deep penetration into muscle, joints, and organs. Combine both wavelengths for comprehensive treatment.

Calculate Energy Density: Deliver therapeutic doses of 2-10 J/cm² per treatment area. Avoid exceeding optimal ranges – higher doses reduce effectiveness through photoinhibition.

Set Treatment Duration: Apply 60-90 second treatments per point. Treat multiple points in a single session depending on the condition and treatment goals.

Determine Frequency: Treat acute conditions daily. Address chronic issues with 3-4 sessions weekly. Maintain performance optimization with 2-3 weekly sessions.

Time Applications Strategically: Peak mitochondrial response occurs 3-6 hours post-treatment. Apply pre-workout to enhance performance. Use post-workout to speed recovery. Adjust timing based on specific goals.

Safety and Contraindications

Class 3R lasers used for therapeutic photobiomodulation deliver excellent safety profiles when used properly. These devices operate at power levels (5-500mW) well below those that cause thermal damage.

Follow these critical safety guidelines:

  • Protect eyes – never direct laser light into eyes as brief exposure damages retinal tissue
  • Avoid treatment over cancerous lesions or active tumors
  • Exercise caution during pregnancy, particularly over the abdomen
  • Check for photosensitizing medications that may increase light sensitivity
  • Follow manufacturer protocols for treatment duration and intensity

Most adverse effects stem from improper dosing rather than the technology itself. Following validated protocols prevents issues while maximizing benefits.

The Case for Personal Laser Devices

Clinical laser therapy costs $75-150 per session. Athletes, biohackers, and people managing chronic pain find better economics in device ownership.

Personal laser systems deliver:

On-Demand Access: Treat injuries immediately instead of waiting for appointments. Address pain and stiffness as it occurs rather than working around clinic schedules.

Consistent Protocol Adherence: Frequency matters more than session intensity for many conditions. Home devices enable the 3-5 weekly sessions that produce optimal results.

Precision Personalization: Experiment with different treatment points, durations, and frequencies to discover what works best for specific biology and recovery needs.

Multi-User Benefits: Families address various issues from sports injuries to chronic pain to skin health with a single device. Kids and pets benefit from the same therapeutic effects.

Long-Term Cost Savings: Quality laser devices pay for themselves within 10-20 clinical sessions while providing unlimited treatments thereafter.

Introducing Precision-Guided Laser Therapy

The 528 Innovations laser therapy system represents the next evolution in home photobiomodulation. This delivers true Class 3R laser technology, not another LED panel marketed as “clinical grade” while delivering diffuse light therapy.

528 Innovations provides:

Clinic-Grade Power in Portable Format: Medical-quality therapeutic lasers designed for home use, delivering the photon density and penetration depth found in clinical devices.

Modular, Expandable Design: One device adapts to multiple users and applications. The platform grows with needs rather than forcing purchase of separate devices for different purposes.

App-Guided Treatment Protocols: The 528i mobile app connects to the device, providing precision-guided therapy experiences. It walks users through validated protocols for specific conditions and goals.

Multi-Wavelength Capability: Combines red and near-infrared wavelengths in a single system, allowing both superficial and deep tissue treatment without switching devices.

Safety-Rated Design: Class 3R safety rating provides powerful therapeutic effects while maintaining user safety through engineered power limits and built-in safety features.

This system bridges the gap between clinical effectiveness and home convenience. It delivers the precision targeting and deep penetration of medical lasers while remaining simple enough for daily personal use.

Biohackers serious about recovery, performance, and cellular optimization gain a tool that fundamentally upgrades how cells generate energy and repair damage. Unlike supplements that work through complex metabolic pathways, light therapy speaks the ancient language that mitochondria understand directly.

The question isn’t whether light therapy works – decades of research confirm the mechanisms and effects. The question is whether the right kind of light maximizes those benefits.

Ready to upgrade cellular function with precision laser therapy?

Explore the 528 Innovations Laser Therapy System

The future of biohacking isn’t working harder. It’s working smarter by giving biology the precise signals it needs to perform at peak capacity.

Scientific References

[1] Karu TI. Mitochondrial mechanisms of photobiomodulation in context of new data about multiple roles of ATP. Photomedicine and Laser Surgery. 2010;28(2):159-160.

[2] Hamblin MR. Proposed Mechanisms of Photobiomodulation or Low-Level Light Therapy. IEEE Journal of Selected Topics in Quantum Electronics. 2016;22(3):348-364.

[3] Ferraresi C, et al. Low-level laser (light) therapy increases mitochondrial membrane potential and ATP synthesis in C2C12 myotubes with a peak response at 3-6 hours. Photochemistry and Photobiology. 2015;91(2):411-416.

[4] Wong-Riley MT, et al. Photobiomodulation directly benefits primary neurons functionally inactivated by toxins: role of cytochrome c oxidase. Journal of Biological Chemistry. 2005;280(6):4761-4771.

[5] Karu TI, et al. Absorption measurements of a cell monolayer relevant to phototherapy: reduction of cytochrome c oxidase under near IR radiation. Journal of Photochemistry and Photobiology B: Biology. 2005;81(2):98-106.

[6] Passarella S, Karu T. Absorption of monochromatic and narrow band radiation in the visible and near IR by both mitochondrial and non-mitochondrial photoacceptors results in photobiomodulation. Journal of Photochemistry and Photobiology B: Biology. 2014;140:344-358.

[7] Amaroli A, et al. Photobiomodulation affects key cellular pathways of all life-forms: considerations on old and new laser light targets and the calcium issue. Photochemistry and Photobiology. 2019;95(1):455-459.

[8] Huang YY, et al. Biphasic dose response in low level light therapy. Dose-Response. 2009;7(4):358-383.

[9] Bjordal JM, et al. A systematic review with procedural assessments and meta-analysis of low level laser therapy in lateral elbow tendinopathy. BMC Musculoskeletal Disorders. 2008;9:75.

[10] Tumilty S, et al. Low level laser treatment of tendinopathy: a systematic review with meta-analysis. Photomedicine and Laser Surgery. 2010;28(1):3-16.

[11] Leal Junior EC, et al. Effect of phototherapy on recovery kinetics and oxidative stress markers in athletes after muscle damage exercise. Lasers in Medical Science. 2015;30(7):2065-2073.

[12] Bjordal JM, et al. Low-level laser therapy in acute pain: a systematic review of possible mechanisms of action and clinical effects. Photomedicine and Laser Surgery. 2006;24(2):158-168.

[13] Woodruff LD, et al. The efficacy of laser therapy in wound repair: a meta-analysis of the literature. Photomedicine and Laser Surgery. 2004;22(3):241-247.

[14] Naeser MA, et al. Improved cognitive function after transcranial, light-emitting diode treatments in chronic, traumatic brain injury: two case reports. Photomedicine and Laser Surgery. 2011;29(5):351-358.

[15] Chow RT, et al. Efficacy of low-level laser therapy in the management of neck pain: a systematic review and meta-analysis. Lancet. 2009;374(9705):1897-1908.

Disclaimer: This content is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare provider before starting any new therapeutic protocol. Laser therapy devices should be used according to manufacturer instructions and validated clinical protocols.

Nicotine: Smart-Drug Potential for Focus, Brain, and Longevity

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Most people hear “nicotine” and think “cigarettes.” But nicotine itself isn’t the villain—it’s the delivery system that causes harm. In my most recent episode of The Human Upgrade, I explain why low-dose nicotine, used occasionally and correctly, can enhance focus, improve brain function, and possibly support
longevity.

Let’s separate science from smoke.

What Nicotine Actually Does

Nicotine activates nicotinic acetylcholine receptors (nAChRs)—the same pathways that regulate alertness, learning, and attention. When stimulated in moderation, these receptors can improve cognitive performance.

Studies show that nicotine:

  • Increases attention and working memory in healthy adults (PMID: 29110618)
  • Improves synaptic signaling and neurotransmitter efficiency (PMC6018192)
  • Enhances motor control and reaction time during cognitive tasks

When used intentionally, nicotine acts as a short-term nootropic—a tool that can fine-tune your brain’s performance rather than overstimulate it.

Nicotine and the Brain

Your brain consumes roughly 20 percent of your body’s energy even when you’re at rest. When fatigue, aging, or stress hit, your neurons demand more efficient signaling to stay sharp.

Low-dose nicotine supports neuronal efficiency and neuroplasticity in controlled studies. One 2023 review found nicotine helps attenuate age-related cognitive decline and may boost neurotrophic factors that protect neurons (Frontiers in Neuroscience, 2023).

Another study of adults aged 60–75 found that nicotine enhanced performance in those with lower baseline scores, suggesting it restores cognitive efficiency rather than artificially overstimulating high performers (Frontiers in Aging Neuroscience, 2021).

The takeaway: nicotine doesn’t “boost” everyone equally—it helps fill energy gaps where your brain needs it most.

Nicotine and Longevity

Longevity is about preserving function and maintaining resilience. Emerging data suggests nicotine can influence mitochondrial signaling and neuronal protection when used carefully.

A 2023 Frontiers in Neuroscience paper identified nicotine as a potential modulator of mitochondrial function and neuroinflammation (Frontiers in Neuroscience, 2023).

However, a systematic review from 2020 found inconsistent results and warned that nicotine’s benefits depend on dose, frequency, and user baseline—and that industry-funded studies sometimes overstate results (PMC7271274).

In short: nicotine can play a protective role in theory, but overuse flips that switch. Biohackers should view it as a precision molecule, not a habit.

How I Use Nicotine (and When I Don’t)

This is my personal protocol—not a recommendation for everyone.

When I use it:

  • During long writing or recording sessions that demand deep focus
  • When crossing time zones and needing alertness without caffeine crashes
  • Occasionally, to extend fasting focus

How I dose it:

  • Start at 1–2 mg, delivered as a clean lozenge (not smoking or vaping)
  • Use for 30–60 minutes max, no more than a few times a week
  • Always stay hydrated and avoid stacking with other stimulants

When I skip it:

  • On high cardiovascular load days (training, sauna, etc.)
  • If I feel jittery or notice any craving
  • If I’m using other stimulants or under high stress

The biohacker’s rule applies: use it as a tool, not a crutch.

Myths and Reality Checks

Myth 1: “Nicotine kills brain cells.”
Fact: Smoking does. Pure nicotine, in moderate doses, can enhance cognitive performance and neural signaling (Scientific American, 2017).

Myth 2: “Nicotine is automatically addictive.”
Fact: Addiction risk increases with fast delivery systems like smoking or vaping. Slow, low-dose forms such as lozenges or gum carry lower potential for dependency when used occasionally.

Myth 3: “It’s the same as cigarettes.”
Fact: Nicotine ? tobacco smoke. Cigarettes deliver over 7,000 chemicals. Pure nicotine, used in isolation, has a dramatically different safety profile.

Myth 4: “It gives a caffeine-like jolt.”
Fact: Nicotine provides a focused clarity, not a stimulant surge. Think “tightening the signal,” not “hitting the gas pedal.”

Watch: Nicotine, the Misunderstood Smart Drug

In this YouTube episode, I explain how nicotine works in the brain, why dose and delivery determine safety, and how I use it strategically for cognitive performance and longevity—not addiction.

Watch the full episode: Nicotine: Smart-Drug Potential for Focus, Brain, and Longevity

Bottom Line

Nicotine, stripped of smoke and used in microdoses, has legitimate nootropic and neuroprotective potential. It improves attention, supports brain metabolism, and may even slow certain aspects of cognitive aging.

But like any powerful compound, context and restraint matter. Used occasionally and intentionally, it’s a tool for focus. Used daily or carelessly, it’s a liability.

The difference between biohacking and self-sabotage is precision.

Watch My Nicotine Masterclass Part 1:

References

  1. Mansvelder HD. Cognitive Effects of Nicotine: Recent Progress. 2018. PMC6018192
  2. Posner MI. Nicotine and Brain Activation During Working Memory Tasks. PNAS, 2006.
  3. Echeverria V et al. Nicotine and Its Derivatives in Disorders of Cognition. Frontiers in Neuroscience, 2023.
  4. Pasetes SV et al. Cognitive Performance Effects of Nicotine and Industry Affiliation: A Systematic Review.Substance Abuse, 2020.
  5. Min et al. Nicotine and Cognition in Cognitively Normal Older Adults. Frontiers in Aging Neuroscience, 2021.
  6. Scientific American. “Will a Nicotine Patch Make You Smarter?” 2017.

 

The Hidden Link Between Electrolytes, Energy, and Mitochondria

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You can drink all the water you want – but if you’re low on electrolytes, you’re still dehydrated. Not “thirsty dehydrated.” Cellularly dehydrated.

That’s the kind of dehydration that tanks your energy, focus, and performance – even when you think you’re doing everything right.
Let’s fix that.

What Electrolytes Really Do

Electrolytes – sodium, potassium, magnesium, and calcium – aren’t just minerals. They’re the electrical wiring of your biology.
They power the charge across your cell membranes, control muscle contraction, keep your heart rhythm steady, and help your mitochondria make energy.

In other words: without electrolytes, your cells can’t fire properly. You’re a biohacker running on airplane mode.

The Mitochondrial Connection

Mitochondria – the tiny power plants inside your cells – depend on voltage gradients to generate ATP (cellular energy).
Electrolytes maintain that gradient. When levels drop, your mitochondrial function and energy output drop with them.

A 2023 review in Free Radical Biology and Medicine found that mineral cofactors are essential for mitochondrial function and redox balance, noting that electrolyte deficiencies directly impair energy production and oxidative resilience?PMID: 35131590?.

Another study published in Frontiers in Physiology (2024) confirmed that imbalances in sodium, potassium, and magnesium alter mitochondrial membrane potential and lead to increased oxidative stress?PMID: 38261509?.

The takeaway?
When you skimp on electrolytes, your mitochondria literally lose their charge.

Why Hydration Without Electrolytes Doesn’t Work

Water follows electrolytes – not the other way around. Without minerals to guide it, water passes through your body instead of entering your cells.
That’s why you can chug a liter of water and still
 feel tired or dizzy 30 minutes later.

A study in The Journal of Applied Physiology found that plasma sodium concentration is the single best predictor of hydration status after exercise – not water volume?PMID: 28402954?.

Translation: You need minerals for hydration that matters.

How Keto, Fasting, and Saunas Deplete Electrolytes

If you’re fasting, eating low-carb, sweating in the sauna, or using Bulletproof Coffee to extend your intermittent fast, you’re losing electrolytes faster than average.

Low insulin levels make your kidneys excrete sodium and water – taking magnesium and potassium with them.
That’s one reason why “keto flu” or “fasting fatigue” hits so hard: your electrolyte stores drop, your voltage drops, and your brain feels like it’s running through mud.

A 2022 clinical review in Nutrients showed that electrolyte depletion during low-carb or fasting states impairs neuromuscular efficiency and increases perceived fatigue?PMID: 35956347?.

Signs You’re Low on Electrolytes

You don’t need a lab test to know when your electrolytes are low. Your body tells you:

  • Brain fog or mid-day energy crashes
  • Salt cravings or dizziness
  • Muscle cramps or twitching
  • Headaches that improve after salt
  • Fatigue even after sleeping well
  • Dry mouth or thirst that won’t quit

If that sounds familiar, your problem isn’t hydration – it’s charge.

Why “Just Salt” Isn’t Enough

Regular table salt gives you sodium (and chloride), but no magnesium or potassium.
Those other electrolytes keep sodium balanced and prevent fluid retention or cramping.

The goal isn’t “more salt.” It’s the right ratios:

  • Sodium: 1000–2000 mg
  • Potassium: 200–400 mg
  • Magnesium: 60–100 mg

That’s what your mitochondria need for voltage stability, nerve signaling, and hydration efficiency.

What I Personally Use

I use LMNTa clean, science-backed electrolyte mix with zero sugar, no artificial junk, and optimal mineral ratios.
I use it during fasting, travel, and sauna sessions to keep my voltage high and prevent energy crashes.

Try LMNT here  – use my affiliate link to get a free sample pack with any purchase.

(Affiliate disclosure: I may receive a commission if you use this link, at no additional cost to you.)

Watch: “The Real Reason You Feel Dehydrated”

In this episode on my YouTube channel, I break down how electrolytes regulate mitochondrial voltage, what happens when you’re chronically low, and why smart hydration is one of the easiest performance upgrades you can make.

Watch now: You Need More Electrolytes On a Keto Diet

The Bottom Line

You don’t need more water. You need better water—water charged with the minerals that make life electric.

Optimize your electrolytes. Power up your mitochondria.
And watch your energy, focus, and recovery shift from “meh” to upgraded.

Modafinil: The “Limitless” Compound That Changed My Brain + 6 Ways I Stack It To Make It Better

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Back in the late 90s, I was failing out of Wharton Business School. Not because of a lack of intelligence, but because my brain simply wasn’t working the way it should. Mold toxins had already given me brain damage I didn’t yet know about. I went to a psychiatrist and he handed me Adderall. 

Adderall helped me focus in class—but at a cost. It destroyed my mood. I’d go home, curl up in the dark, and want no human contact. For me, it was misery in pill form. And I’m not alone. While Adderall works for some, for most it’s not a sustainable solution. 

Then came modafinil. 

I remember the first dose clearly. It wasn’t like a stimulant. I wasn’t jittery or anxious. Instead, the lights simply turned on. Suddenly I could operate at the level I always knew I should. 

Have you ever seen the movie Limitless with Bradley Cooper? It’s based on modafinil. When he takes the pill, the colors shift and turn richer and deeper. Whoever shot that scene clearly knew what modafinil feels like. 

Why Modafinil Is Different 

Modafinil isn’t technically a stimulant. It’s an eugeroic, meaning “wakefulness-promoting-agent”.  Doctors prescribe it for narcolepsy and sleep disorders [1] but in healthy people it provides sustained mental clarity and focus without the crash. 

Unlike Adderall or caffeine, which increase your heart rate and can cause jitters, modafinil flips a different switch. It keeps you awake, focused, and calm without feeling over-stimulated.  

That’s why U.S. Air Force pilots started using it during long combat missions in the Gulf War. They needed to stay sharp for hours without the crashes, jitters, or caffeine-induced bathroom breaks that could compromise a mission. 

By 1998, the FDA approved it under the name Provigil, and from there it spread. Hedge fund managers, world-class poker players, heads of state, and yes, tech entrepreneurs turned to it. Modafinil gives you an edge that lets your brain perform at its peak without burning out. 

And if you’re thinking, “wait, this sounds addictive”, science shows that compared to stimulants, modafinil has very low addictive potential [2]. But the intense focus you get from it is unreal.  

It’s also incredibly effective for jet lag. Usually jet lag symptoms persist one day for every time zone you cross [3]. But modafinil changes that. I do a lot of things to minimize jet lag when I travel that work incredibly well on their own– like wearing True Dark glasses and strategically fasting. More on that in this blog post. But modafinil can really help too.  

What Are the Benefits of Modafinil?

Modafinil is a wakefulness-promoting agent that delivers sustained mental clarity and focus without the jitters, crash, or addictive potential of stimulants like Adderall. It works by stimulating orexin neurons and increasing dopamine, histamine, and norepinephrine, giving calm, sustained cognitive performance. Beyond focus, it’s used for jet lag, mitochondrial support, and shows early promise for reducing brain inflammation and slowing cognitive decline.

  • FDA-approved since 1998 for narcolepsy and sleep disorders; has low addictive potential compared to stimulants
  • Works by stimulating orexin neurons and modulating dopamine, histamine, norepinephrine, and glutamate/GABA balance
  • Clinical doses range 100–400mg; take before noon due to its 12–15 hour half-life
  • Stacks well with cold exposure, fasting/ketosis, and red light therapy for amplified focus and mitochondrial support

 

The Science Behind the “On Switch” 

So what does modafinil do in your brain? It interacts with a variety of neurotransmitters including: 

Orexin – Modafinil stimulates orexin neurons, which regulate your sleep/wake cycle. People with narcolepsy have disturbances in their orexin system, which explains modafinil’s therapeutic effect [4]. 

Dopamine – It increases dopamine in your brain, but less dramatically than other stimulants. That gives focus and motivation without addictive reinforcement [5]. 

Histamine + Norepinephrine – No, histamine isn’t always bad. It’s a neurotransmitter and you need some of it. When it increases alongside norepinephrine, you become more focused and awake [6]. 

Glutamate/GABA Balance – By changing glutamate and GABA in key brain regions, modafinil amplifies clarity without excess noise [4]. 

Modafinil as a Longevity Tool 

The longevity world has a long tradition of repurposing low-dose pharmaceuticals. Low-dose Cialis, a drug for erectile dysfunction, protects blood flow in your brain. People use rapamycin (an immunosuppressant) and metformin (a diabetic drug) for lifespan extension. 

Modafinil belongs on that list. It supports mitochondrial function [7], fights fatigue, reduces brain inflammation [8], and may protect against neurodegeneration [9]. Early trials are already exploring its role in slowing cognitive decline in Alzheimer’s and for reducing long COVID fatigue [10]. 

Sourcing and Access 

In the U.S., modafinil is a schedule IV controlled substance. Doctors prescribe it for narcolepsy, shift work sleep disorder, sleep apnea, and off-label for ADHD. If you discuss symptoms of delayed sleep phase disorder or shift work sleep disorder with your physician, there’s a good chance they’ll prescribe modafinil—and insurance often covers it. 

Internationally, modafinil is easy to access. In India or Mexico, you can walk into a pharmacy and ask for it. The most common generic you’ll see is Modalert. U.S. law also allows you to legally import 90 days of a prescription drug with a doctor’s note, even from overseas. This is true for most pharmaceuticals, but not all of them. I’m not recommending you do this but it’s your biology, so you get to have control 😉 

There are research chemical knockoffs like adrafinil. Don’t bother. It stresses your liver and isn’t worth it. R-modafinil (armodafinil) is a newer, slightly tweaked version some people prefer—but not me. 

 

How to Start Smart 

If you’re new, start slow. Take half of a dose (50mg) on a low-pressure morning, track your mood and focus, and note side effects. Next time, try 100mg. Clinical doses range from 100–400mg, but more isn’t better. 

Don’t take it after noon if you care about sleep. It has about a 12-15 hour half life [11]. So that means at 12 hours, half of the dose is still in your body. Start with pulsing it—weekdays on, weekends off. And remember, modafinil isn’t a replacement for sleep, nutrition, or recovery. It amplifies whatever baseline system you put it into. 

 

6 Ways to Stack Modafinil for Maximum Effect 

Modafinil shines when you combine it with the right environment and biohacks. Here are 6 ways I’ve stacked it to make it even better: 

  1. Cold exposure: Pair modafinil with cryotherapy or a cold plunge for amplified dopamine and norepinephrine. Instant Jedi mode. 
  2. Fasting or ketosis: Cleaner brain fuel plus modafinil = razor-sharp clarity. 
  3. Red and infrared light therapy: For increasing mitochondrial ATP production. 
  4. Noise-canceling headphones + single-tasking: Add distraction-free focus and you might do two weeks’ worth of work in four hours. 
  5. Supplements: Rhodiola and L-theanine—these smooth the edges and extend resilience. 
  6. Lifestyle: HRV tracking and prioritizing recovery. Just because you’re feeling invincible on modafinil doesn’t mean you can ignore sleep and recovery. 

 

Respect the Compound 

Don’t mask burnout with modafinil. Don’t use it to justify chronic sleep deprivation. Use it to elevate a foundation of good sleep, diet, light management, and recovery. 

Yes, it works as a sleep substitute for crunch time—like studying for a final exam or crushing a work deadline—but that’s not its best role. Its best role is giving you calm, sustained cognitive power while preserving your brain long-term. 

That’s why, after more than two decades, modafinil is still part of my baseline high-performance state. And why I believe it belongs on the short list of pharmaceutical tools that not only transform performance today, but may also extend how long your brain works at its best. 

As always, ask your doctor before taking any new medications. If you want to learn more about modafinil, check out this solo podcast I recorded on The Human Upgrade:

 

References: 

  1. Greenblatt K, Adams N. Modafinil. [Updated 2023 Feb 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK531476/
  2. Urban AE, Cuba?a WJ. The role of eugeroics in the treatment of affective disorders. Psychiatr Pol. 2020 Feb 29;54(1):21-33. English, Polish. doi: 10.12740/PP/OnlineFirst/90687. Epub 2020 Feb 29. PMID: 32447354. 
  3. Lee A, Galvez JC. Jet lag in athletes. Sports Health. 2012 May;4(3):211-6. doi: 10.1177/1941738112442340. PMID: 23016089; PMCID: PMC3435929. 
  4. Hersey M, Tanda G. Modafinil, an atypical CNS stimulant? Adv Pharmacol. 2024;99:287-326. doi: 10.1016/bs.apha.2023.10.006. Epub 2023 Nov 22. PMID: 38467484; PMCID: PMC12004278. 
  5. Mereu M, Bonci A, Newman AH, Tanda G. The neurobiology of modafinil as an enhancer of cognitive performance and a potential treatment for substance use disorders. Psychopharmacology (Berl). 2013 Oct;229(3):415-34. doi: 10.1007/s00213-013-3232-4. Epub 2013 Aug 10. PMID: 23934211; PMCID: PMC3800148. 
  6. Gerrard P, Malcolm R. Mechanisms of modafinil: A review of current research. Neuropsychiatr Dis Treat. 2007 Jun;3(3):349-64. PMID: 19300566; PMCID: PMC2654794. 
  7. Ranjbari E, Philipsen MH, Wang Z, Ewing AG. Combined electrochemistry and mass spectrometry imaging to interrogate the mechanism of action of modafinil, a cognition-enhancing drug, at the cellular and sub-cellular level. QRB Discov. 2021 Jul 2;2:e6. doi: 10.1017/qrd.2021.4. PMID: 37529675; PMCID: PMC10392688. 
  8. Ozturk Y, Bozkurt I, Guvenc Y, Kepoglu U, Cingirt M, Gulbahar O, Ozcerezci T, Senturk S, Yaman ME. Modafinil attenuates the neuroinflammatory response after experimental traumatic brain injury. J Neurosurg Sci. 2023 Aug;67(4):498-506. doi: 10.23736/S0390-5616.21.05382-0. Epub 2021 Sep 21. PMID: 34545730. 
  9. Zager A. Modulating the immune response with the wake-promoting drug modafinil: A potential therapeutic approach for inflammatory disorders. Brain Behav Immun. 2020 Aug;88:878-886. doi: 10.1016/j.bbi.2020.04.038. Epub 2020 Apr 18. PMID: 32311496. 
  10. Pliszka, A. G. (2022). Modafinil: A review and its potential use in the treatment of long COVID fatigue and neurocognitive deficits. American Journal of Psychiatry Residents’ Journal, 17(4), 7–10. https://doi.org/10.1176/appi.ajp-rj.2022.170402 
  11. Kim D. Practical use and risk of modafinil, a novel waking drug. Environ Health Toxicol. 2012;27:e2012007. doi: 10.5620/eht.2012.27.e2012007. Epub 2012 Feb 22. PMID: 22375280; PMCID: PMC3286657. 

Long-COVID & Vaccine Recovery: Dave Asprey’s 5-Step Protocol + 2 Extras 

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If you’re dealing with lingering symptoms after a virus or a vaccine, you’re not alone. Many people report fatigue, brain fog, inflammation, and strange, hard-to-explain issues that don’t go away. This guide lays out a practical, step-by-step protocol to support recovery. 

These are the tools I personally use, combining published research with personal experience. The protocol targets key problem areas like histamine overload, spike protein debris, nutrient depletion, and mitochondrial dysfunction. It also includes two optional additions that may enhance recovery further. 

You can use this protocol to explore options with your doctor or practitioner—and adjust based on your unique needs. 

1. Use H1 and H2 Antihistamines for Mast? Cell Support 

Studies show that many long-covid and vaccine-related inflammatory symptoms are due to overactive mast cells [1]. Mast cells are a type of white blood cell that release histamine and other substances during inflammatory and allergic reactions (2). When your mast cells are overactive, they release way too much histamine, causing a variety of symptoms including rashes, rapid heartbeat, flushing, gastrointestinal issues, low blood pressure, fainting, nasal stuffiness, and more [3]. 

To address this, I recommend taking antihistamines that work on two types of histamine receptors – H1 and H2. Claritin (loratadine) is an H1 blocker and Pepcid (famotidine) is an H2 blocker. Take both twice a day – once in the morning and once in the evening. Continue this regimen for six months, the typical time it takes your body to regenerate mast cells. 

Pepcid blocks stomach acid production but you need stomach acid to digest your food. Always take Betaine HCl with your meals when you’re doing this protocol.  

2. Take Enzymes to Tackle Spike? Protein Fragments 

Enzyme blends like nattokinase, serrapeptase and lumbrokinase help break down leftover spike?protein fragments and prevent excess blood clotting [4] [5]. Enzymes will also help with brain fog because better blood flow means getting more oxygen and nutrients to your brain. Take systemic enzymes on an empty stomach, away from food, so your body directs them toward circulation and repair instead of digestion.
 

3. Take Fat-Soluble Vitamins 

Stress depletes your vitamin and mineral levels [6]. Diet alone won’t give you everything you need.  The fat-soluble vitamins (vitamins D,A,K, and E) are especially important for immunity and post-viral recovery [7].  Studies show many people who have long COVID have low vitamin D levels [8]. The best strategy is to take a combined fat-soluble vitamin (DAKE) supplement since they work best together. Everyone responds differently to vitamin D supplements, so if you need to, you can take extra D3 until your blood levels reach 70-90 ng/mL which is the level most anti-aging doctors recommend. I take Vitamin DAKE from my company, Suppgrade Labs.  

4. Don’t Forget Your Minerals 

Minerals power every reaction that goes on in your body. They’ll support your recovery from long-COVID. I take Minerals 101 from Suppgrade Labs since it has all of the right minerals in the right forms that your body needs. 

5. Take Mitochondrial Stimulators 

People with long COVID have mitochondrial dysfunction [9]. Some of the best mitochondrial stimulators are urolithin A [10], L-carnitine, MitoQ, and alpha-lipoic acid [11]. Follow dosing from the supplement manufacturers.  

6. Extras: 

Look into Low-Dose Nicotine Therapy 

First of all, this is not smoking. Smoking is bad for you. We are talking about pure, low-dose pharmaceutical-grade nicotine. Here’s how it works: Studies show COVID proteins bind to specific receptors in your body and impair the cholinergic system [12]. This is a system that helps control things like thinking, memory and bodily functions. Nicotine binds to the same receptors within this system that viral proteins bind to. Scientists believe that nicotine can displace the viral proteins at this site which then restores normal function of the cholinergic system [13]. Start slowly. Between 1-6 mg per day is the sweet spot for most people. More is not better. You can use a nicotine patch, gum, or lozenges. If you choose gum or lozenges, make sure they’re from a reputable brand and don’t have any artificial ingredients or microplastics.   

Quercetin  

Quercetin is a mast cell stabilizer meaning it prevents mast cells from releasing histamine and other inflammatory compounds [14]. It also helps clear senescent cells aka “zombie cells” which accumulate in long-COVID [15]. Take 500-1000 mg per day. 

 

TL;DR 

1. Antihistamines 

  • Claritin (H1 blocker): AM + PM for 6 months 
  • Pepcid (H2 blocker) AM + PM for 6 months (take Betaine HCl with meals) 

2. Enzymes 

  • Nattokinase, serrapeptase, lumbrokinase daily on an empty stomach 

3. Vitamins 

  • Vitamin DAKE (fat-soluble blend) – daily 
  • Vitamin D3 until blood levels reach 70-90 ng/mL 

4. Minerals 

  • Minerals 101 – daily 

5. Mitochondrial Support 

  • Urolithin A, l-carnitine, MitoQ, alpha lipoic acid daily  

6. Extras: 

  • Nicotine: 1-6 mg daily (patch, additive-free gum or lozenge) 
  • Quercetin: 500-1000 mg per day 

 

References: 

  1. Weinstock LB, Brook JB, Walters AS, Goris A, Afrin LB, Molderings GJ. Mast cell activation symptoms are prevalent in Long-COVID. Int J Infect Dis. 2021 Nov;112:217-226. doi: 10.1016/j.ijid.2021.09.043. Epub 2021 Sep 23. PMID: 34563706; PMCID: PMC8459548. 
  2. Christ P, Sowa AS, Froy O, Lorentz A. The Circadian Clock Drives Mast Cell Functions in Allergic Reactions. Front Immunol. 2018 Jul 6;9:1526. doi: 10.3389/fimmu.2018.01526. PMID: 30034393; PMCID: PMC6043637. 
  3. Frieri M. Mast Cell Activation Syndrome. Clin Rev Allergy Immunol. 2018 Jun;54(3):353-365. doi: 10.1007/s12016-015-8487-6. PMID: 25944644. 
  4. Tanikawa T, Kiba Y, Yu J, Hsu K, Chen S, Ishii A, Yokogawa T, Suzuki R, Inoue Y, Kitamura M. Degradative Effect of Nattokinase on Spike Protein of SARS-CoV-2. Molecules. 2022 Aug 24;27(17):5405. doi: 10.3390/molecules27175405. PMID: 36080170; PMCID: PMC9458005. 
  5. Wang KY, Tull L, Cooper E, Wang N, Liu D. Recombinant protein production of earthworm lumbrokinase for potential antithrombotic application. Evid Based Complement Alternat Med. 2013;2013:783971. doi: 10.1155/2013/783971. Epub 2013 Dec 12. PMID: 24416067; PMCID: PMC3876685. 
  6. Lopresti AL. The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Adv Nutr. 2020 Jan 1;11(1):103-112. doi: 10.1093/advances/nmz082. PMID: 31504084; PMCID: PMC7442351. 
  7. Samad N, Dutta S, Sodunke TE, Fairuz A, Sapkota A, Miftah ZF, Jahan I, Sharma P, Abubakar AR, Rowaiye AB, Oli AN, Charan J, Islam S, Haque M. Fat-Soluble Vitamins and the Current Global Pandemic of COVID-19: Evidence-Based Efficacy from Literature Review. J Inflamm Res. 2021 May 21;14:2091-2110. doi: 10.2147/JIR.S307333. PMID: 34045883; PMCID: PMC8149275. 
  8. di Filippo L, Frara S, Nannipieri F, Cotellessa A, Locatelli M, Rovere Querini P, Giustina A. Low Vitamin D Levels Are Associated With Long COVID Syndrome in COVID-19 Survivors. J Clin Endocrinol Metab. 2023 Sep 18;108(10):e1106-e1116. doi: 10.1210/clinem/dgad207. PMID: 37051747; PMCID: PMC10505553. 
  9. Molnar T, Lehoczki A, Fekete M, Varnai R, Zavori L, Erdo-Bonyar S, Simon D, Berki T, Csecsei P, Ezer E. Mitochondrial dysfunction in long COVID: mechanisms, consequences, and potential therapeutic approaches. Geroscience. 2024 Oct;46(5):5267-5286. doi: 10.1007/s11357-024-01165-5. Epub 2024 Apr 26. PMID: 38668888; PMCID: PMC11336094. 
  10. Andreux PA, Blanco-Bose W, Ryu D, Burdet F, Ibberson M, Aebischer P, Auwerx J, Singh A, Rinsch C. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab. 2019 Jun;1(6):595-603. doi: 10.1038/s42255-019-0073-4. Epub 2019 Jun 14. PMID: 32694802. 
  11. Molnar T, Lehoczki A, Fekete M, Varnai R, Zavori L, Erdo-Bonyar S, Simon D, Berki T, Csecsei P, Ezer E. Mitochondrial dysfunction in long COVID: mechanisms, consequences, and potential therapeutic approaches. Geroscience. 2024 Oct;46(5):5267-5286. doi: 10.1007/s11357-024-01165-5. Epub 2024 Apr 26. PMID: 38668888; PMCID: PMC11336094. 
  12. Leitzke M, Roach DT, Hesse S, Schönknecht P, Becker GA, Rullmann M, Sattler B, Sabri O. Long COVID – a critical disruption of cholinergic neurotransmission? Bioelectron Med. 2025 Feb 27;11(1):5. doi: 10.1186/s42234-025-00167-8. PMID: 40011942; PMCID: PMC11866872. 
  13. Kopa?ska M, Batoryna M, Bartman P, Szczygielski J, Bana?-Z?bczyk A. Disorders of the Cholinergic System in COVID-19 Era-A Review of the Latest Research. Int J Mol Sci. 2022 Jan 8;23(2):672. doi: 10.3390/ijms23020672. PMID: 35054856; PMCID: PMC8775685. 
  14. Weng Z, Zhang B, Asadi S, Sismanopoulos N, Butcher A, Fu X, Katsarou-Katsari A, Antoniou C, Theoharides TC. Quercetin is more effective than cromolyn in blocking human mast cell cytokine release and inhibits contact dermatitis and photosensitivity in humans. PLoS One. 2012;7(3):e33805. doi: 10.1371/journal.pone.0033805. Epub 2012 Mar 28. PMID: 22470478; PMCID: PMC3314669. 
  15. Wissler Gerdes EO, Vanichkachorn G, Verdoorn BP, Hanson GJ, Joshi AY, Murad MH, Rizza SA, Hurt RT, Tchkonia T, Kirkland JL. Role of senescence in the chronic health consequences of COVID-19. Transl Res. 2022 Mar;241:96-108. doi: 10.1016/j.trsl.2021.10.003. Epub 2021 Oct 22. PMID: 34695606; PMCID: PMC8532377. 

Unlocking Peak Performance: The Dynamic Duo of Neurofeedback and Physical Exercise

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In the ever-evolving world of sports and fitness, athletes are constantly seeking that extra edge to elevate their performance. Imagine harnessing the power of your brain and combining it with physical exercise to unlock your full potential. Sounds intriguing, right? This is where the fascinating intersection of neurofeedback and physical exercise comes into play. But how exactly do these two powerhouse techniques complement each other to enhance athletic performance?

Neurofeedback: Training Your Brain for Success

Neurofeedback, often dubbed as “brain training,” is a cutting-edge technique that helps individuals regulate their brain activity. By monitoring brain activity and providing real-time feedback, neurofeedback enables athletes to optimize their mental state. This can translate into improved focus, reduced anxiety, and faster reaction times—all crucial elements for peak performance. Studies have shown that neurofeedback can lead to significant enhancements in cognitive functions, which are essential for athletic excellence.

The Physical Exercise Connection: Strengthening Body and Mind

We all know that physical exercise is a cornerstone of any athlete’s regimen. It builds strength, endurance, and agility. But the magic really happens when neurofeedback and physical exercise work together. Neurofeedback helps athletes achieve a state of flow—an optimal state of consciousness where they are fully immersed in their activity. This heightened focus and mental clarity can lead to better performance during training and competition. Meanwhile, the physical benefits of exercise ensure that the body is primed and ready to perform at its best.

Mendi: Revolutionizing Neurofeedback for Athletes

One company at the forefront of this integration is Mendi. Mendi has been working closely with global CrossFit, tennis, and many other athletes to bring the benefits of neurofeedback to the world of sports. Using state-of-the-art technology, Mendi’s devices provide real-time feedback on brain activity, allowing athletes to train their minds alongside their bodies. This holistic approach not only enhances performance but also ensures that athletes can recover more effectively, maintain peak mental health, and extend their careers. Better yet, Mendi is suitable for everyone from regular gym-goers to Olympic athletes, making advanced neurofeedback accessible to all.

References:

The Use of Neurofeedback in Sports Training: Systematic Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10136619/

Light for Your Life with 528 Innovations

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One of the most groundbreaking tools in the biohacker’s toolkit is the use of light or photobiomodulation—specifically, laser therapy.

The link between light and human health is well-documented in over 5,000 medical research articles. This gives practitioners and innovators, like my friend Dr. Brandon Crawford of 528 Innovations, science-backed insight to achieve incredible outcomes with laser and light therapy.

Dr. Brandon Crawford and 528 Innovations create groundbreaking laser therapy solutions that utilize technology, science and wellness best practices to give biohackers like you safe and effective solutions to incorporate light in your life.

Let’s explore five enhanced biohacks and how you can significantly enhance outcomes using innovative laser technology.

Cold Plunges | Boost Neuroplasticity with Light

After you jump into the icy depths, as your body rebounds from the cold, the use of red and infrared light therapy can support neuroplasticity at the cellular level – improving circulation, reducing inflammation, and enhancing recovery.

Breathing Exercises |Sync Breathwork and Brainwaves

Breathing exercises are a cornerstone of biohacking. Whether you’re seeking the calm of meditation or the alertness to start your day, syncing your breath with your brainwaves is powerful. Using a specialized laser set to complement the brainwave state you’re aiming for—like theta for relaxation or beta for alertness—gives your exercises an extra edge. It’s a profound way to deepen the mental state of your practice and anchor the benefits.  In a pilot study, performed in a clinical setting, I demonstrated how lasers can alter brain waves by pulsing specific frequencies and dosages of light over the head. (2)

Circadian Lifestyle | Combat Blue Light Toxicity

In an age dominated by screen time and artificial lighting, your exposure to harmful blue light is unprecedented. To counter blue light toxicity, it’s imperative to immerse yourself in balancing red and infrared light because these wavelengths can reverse the damage done by blue light put off by screens and fluorescent lights. 528 Innovations laser therapy offers a respite, and a reversal of sorts, from the unseen strains of daily life in the digital world. (4)

The team at 528 Innovations have meticulously engineered a new laser with precision and safety for home use. This new line of lasers will officially be released for presale at the 10th Annual Biohacking Conference in 2024. You can enjoy these hacks safely and effectively for maximal benefit. By integrating laser and light therapy into these popular biohacks, you are leading the charge in maximizing human potential. Embrace the synergy of biology and technology, and let light lead the way to an optimized you.

As you journey through these enhanced biohacking practices, remember that each body is unique. While these techniques and tips have been profoundly beneficial for many, always listen to your body’s responses and consult with a healthcare professional before embarking on any new health regimen. Here’s to harnessing the power of light and stepping into a brighter, healthier future.

 

References:

**Some claims above have been sourced from the clinical experience of Dr. Brandon Crawford and his colleagues over the course of his career working with various laser and light therapy devices in clinical practice.

Reference supporting targeted laser therapy in conjunction with organ-specific supplements:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10455109/

Berisha-Muharremi V, Tahirbegolli B, Phypers R, Hanna R. Efficacy of Combined Photobiomodulation Therapy with Supplements versus Supplements alone in Restoring Thyroid Gland Homeostasis in Hashimoto Thyroiditis: A Clinical Feasibility Parallel Trial with 6-Months Follow-Up. J Pers Med. 2023 Aug 19;13(8):1274. doi: 10.3390/jpm13081274. PMID: 37623524; PMCID: PMC10455109.

Reference supporting how photobiomodulation improves various neurophysiological parameters, overall health and brain function: Hala El Khoury (2023). The Effects of Photobiomodulation on Activity of the Human Brain. https://ses.library.usyd.edu.au/handle/2123/31863

Reference supporting how photobiomodulation can alter brainwave activity in the human brain: Yi-Chia Shan, Wei Fang, Yang-Chyuan Chang, Wen-Dien Chang, Jih-Huah Wu, “Effect of Near-Infrared Pulsed Light on the Human Brain Using Electroencephalography”, Evidence-Based Complementary and Alternative Medicine, vol. 2021, Article ID 6693916, 11 pages, 2021. https://doi.org/10.1155/2021/6693916

Reference discussing blue light toxicity: Alaimo, A., Liñares, G.G., Bujjamer, J.M. et al. Toxicity of blue led light and A2E is associated to mitochondrial dynamics impairment in ARPE-19 cells: implications for age-related macular degeneration. Arch Toxicol 93, 1401–1415 (2019). https://doi.org/10.1007/s00204-019-02409-6

 

Mendi’s Revolutionary Approach to Brain Health

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In a world increasingly fascinated with brain health, the emergence of brain training devices has sparked a new wave of interest in cognitive enhancement. Amidst this rising tide, Mendi emerges as a standout innovation, not just for its novel approach but also for its groundbreaking use of functional near-infrared spectroscopy (fNIRS) technology, a significant leap from the commonly used EEG sensors in other devices.

A recent study investigated and validated the effectiveness of Mendi, a near-infrared spectroscopy (fNIRS) device, in measuring brain activity, specifically in the prefrontal cortex, which is crucial for working memory[1]. Why does this matter?

A man wearing a white headband device sits on a couch, looking at a smartphone in his hand. He is dressed in a light blue button-down shirt, and the background is a softly lit living room.

What sets Mendi apart:

For years, brain training devices have promised to boost cognitive functions, using EEG (electroencephalography) sensors to measure brainwaves[2]. While beneficial, these devices often offered limited insights, focusing mainly on brainwave patterns. However, the landscape is changing thanks to Mendi.

Unlike its predecessors, Mendi employs fNIRS technology, a more advanced approach that measures brain activity by monitoring blood flow and oxygenation in the brain. This technique, typically reserved for high-end laboratory research costing upwards of $10,000, is now made accessible and affordable with Mendi’s sleek, user-friendly design priced at a mere $299.

Unlock your brain’s full potential

Imagine being able to train your brain as easily as you jog in the park. With Mendi, this is now a reality. By visualizing and tracking brain activity, it empowers users to enhance focus, manage stress, and improve cognitive flexibility. The benefits are profound, affecting every aspect of daily life, from work productivity to emotional well-being.

Mendi’s affordability and simplicity open doors for diverse research participation, allowing scientists to study a broader range of individuals in various real-world settings. This inclusivity enriches our understanding of the human brain, paving the way for more personalized and effective brain training methods.

A close-up of a Mendi headband, featuring a white and orange design with a gray adjustable strap, resting on a light surface.

From laboratory to your living room

The Mendi device is not just another gadget; it’s a symbol of a broader shift towards democratizing brain health technology. The study’s validation of Mendi’s fNIRS technology marks a significant milestone, bridging the gap between high-end neuroscience and everyday health practices. It’s a tool that brings the laboratory into the living room, making the science of brain health engaging, accessible, and impactful for all.

References 

  1. https://heather-cheshire-9f9.notion.site/Study-Validation-of-a-mobile-fNIRS-device-for-measuring-working-memory-load-in-the-prefrontal-corte-aed9688607834cd1878a05e8f14b4855
  2. https://www.sciencedirect.com/science/article/abs/pii/S0167876023005469

The Supplement Revolution: Rethinking Our Approach to Total Body Health 

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For years, the approach to supplements has been simple: wander down store aisles, chase social media trends, or copy a friend’s regimen. Science and technology have evolved, and its time our approach to supplements does too. 

The reality is, current nutritional practices don’t account for individual biochemistry. While DNA provides a starting point, your current biochemical state is largely driven by genetic expression based on lifestyle and environment.[1] If you present symptoms to three nutritionists, you’ll likely get three different recommendations–and even more varied recommendations for supplementation. This scattergun approach often overlooks your individual biology. 

Fad diets are a glaring example of this ineffective one-size-fits-all mentality. Despite strong evidence linking diet to chronic diseases, advice remains contradictory. For instance, saturated fats are both demonized and praised in discussions about cardiovascular and metabolic health [2,3]. The controversy extends to fruit juice – some studies link it to increased cancer rates [4], while others tout its health benefits [5,6]. Add to this the sway of industry interests over food guidelines, and it’s clear: USDA standards, relying on population averages, fail to address personal needs [7]. 

Genetics play a secondary role compared to the microbiome in the health impacts of nutrition. A substantial twin study revealed significant variability in metabolic responses to identical meals [8]. The microbiome’s influence is vast, affecting everything from neurotransmitter production to immunity and metabolism [8]. Nutrition should ideally account for individual biochemistry, driven largely by the microbiome, not one-size-fits-all guidelines. 

Thanks to advancements in science and technology, we are entering a groundbreaking era of precision health. In this era, every individual has the power to manage their unique nutritional needs effectively. 

Personalized supplements are the future, transcending mere questionnaires. Our bodies are complex ecosystems, signaling our specific nutrient requirements based on our unique inner environments. With the right tools, we can tailor our supplement routines to these signals. 

Viome-Lab-Analysis

Viome, a pioneering health tech company, is leading this revolution with its personalized supplement system. It starts with their Full Body Intelligence Test – the most comprehensive at-home microbiome analysis available. This test analyzes your gut microbiome, oral microbiome, and cellular health by looking at RNA gene expression. It identifies and illuminates how your unique lifestyle, particularly what you eat, impacts your health, setting the stage for personalized health solutions that address root causes and improve microbiome health with personalized nutrition for better digestion.  

 Viome’s supplements stand apart, crafted with intentional, premium ingredients in dosages tailored to your test results. You also get individualized insights and personalized nutritional recommendations. They will even create a custom supplement formula and personalized biotics. This is total body wellness in your own hands.   

 To fully embrace this new supplement paradigm, let’s debunk four key misconceptions

  1. Whole Foods Provide All Nutrient Needs
    While essential, whole foods often fall short in modern diets. Nutrient depletion from agricultural practices, cooking methods, and processing means supplementation is necessary to fill these gaps [9]. Beyond nutrition, environmental toxins, stress, and aging all necessitate supplementation. [10]
  2. One Dosage Fits All
    The truth is, optimal nutrient levels are deeply personal, influenced by your unique biology, health status, microbiome, and lifestyle [11]. Personalized health testing is crucial for pinpointing these needs.
  3. More is Better
    Precision trumps quantity in supplementation. Your body is a complex chemistry ecosystem. Throwing in a mix of general supplements is inefficient–and ineffective. At times, it can even become dangerous. 12]. Understanding your body’s chemistry at a molecular level is key to determining the right mix of vitamins, minerals, herbs, and more.
  4. Your Needs Don’t Change
    Our health is dynamic, influenced by a myriad of factors like diet, exercise, stress, and even our partners [13]. Regular testing allows your supplements to adapt to your evolving health needs.

Viome-app

Understanding what works for your body as a baseline is essential to strategically evolving and improving your health over time. Viome’s Precision Supplements delivers this via a formula tailored to your test results. With a blend of vitamins, minerals, enzymes, botanicals, probiotics, and fibers, they offer a truly customized approach to health. 

The key lies in precision testing and customization. Viome equips people with the tools to understand their health at a genetic level and formulates supplements and probiotics that cater to their unique biology, lifestyle, and health changes. This is personalized supplementation – the future of optimizing our health. 

Sources 

  1. S. M. Rappaport, Plos One 11, e0154387 (2016). 
  2. D. J. Ströher, M. F. de Oliveira, P. Martinez-Oliveira, B. C. Pilar, M. D. P. Cattelan, E. Rodrigues, K. Bertolin, P. B. D. Gonçalves, J. da C. E. Piccoli, and V. Manfredini, J Med Food 23, 689 (2020). 
  3. T. Tholstrup, C. Ehnholm, M. Jauhiainen, M. Petersen, C.-E. Høy, P. Lund, and B. Sandström, Am J Clin Nutrition 79, 564 (2004). 
  4. ?3. E. Chazelas, B. Srour, E. Desmetz, E. Kesse-Guyot, C. Julia, V. Deschamps, N. Druesne-Pecollo, P. Galan, S. Hercberg, P. Latino-Martel, M. Deschasaux, and M. Touvier, Bmj 366, l2408 (2019). 
  5. T. A. Khan, L. Chiavaroli, A. Zurbau, and J. L. Sievenpiper, Eur J Clin Nutr 73, 1556 (2019). 
  6. R. Clemens, A. Drewnowski, M. G. Ferruzzi, C. D. Toner, and D. Welland, Adv Nutrition Int Rev J 6, 236S (2015). 
  7. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov. 
  8. S. E. Berry, A. M. Valdes, D. A. Drew, F. Asnicar, M. Mazidi, J. Wolf, J. Capdevila, G. Hadjigeorgiou, R. Davies, H. A. Khatib, C. Bonnett, S. Ganesh, E. Bakker, D. Hart, M. Mangino, J. Merino, I. Linenberg, P. Wyatt, J. M. Ordovas, C. D. Gardner, L. M. Delahanty, A. T. Chan, N. Segata, P. W. Franks, and T. D. Spector, Nat Med 26, 964 (2020). 
  9. ELD Initiative. (2015). Report for policy and decision makers: Reaping economic and environmental benefits from sustainable land management. Available from www.eld-initiative.org. 
  10. Front. Sustain. Food Syst.,Nutrition and Sustainable Diets 04 Sec.(2021) 
  11. Lawrence J. Appel, Erin D. Michos, Christine M. Mitchell, et al; for the STURDY Collaborative Research Group. Ann Intern Med.2021;174:145-156. (2021) 
  12. https://www.fda.gov/consumers/consumer-updates/mixing-medications-and-dietary-supplements-can-endanger-your-health 
  13. Ammar, M., Heni, S., Tira, M.S. et al. Eur J Clin Nutr 77, 189–194 (2023). 

The Key To Staying Active In The Winter 

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It’s getting colder outside, which means that for many of us, our fitness routines are starting to look a little different. I’ll just come out and say it: it’s hard to stay in shape when it’s dark at 4:30 pm and freezing cold outside. 

Unsurprisingly, studies show that most people are less active during the colder months. I guess we humans just like to hibernate in the winter[1][2].  

But the problem is… we’re not bears. 

As humans, we need to move, and we need to keep moving each and every season. When we don’t, we start to gain weight, our respiratory endurance takes a hit, and we lose strength and flexibility. And perhaps worst of all, we get depressed. That winter slump isn’t only due to the lack of daylight; your body likes to move so it can produce endorphins[3]. 

On the other hand, when we keep moving all year, we’re much more likely to stay physically fit, and studies support physical activity for warding off the doom and gloom of seasonal affective disorder (SAD)[4].

So, instead of giving in to the darkness this winter, let’s talk about some simple and effective ways to stay active, healthy, and, dare I say… happy this winter. 

How To Keep Moving This Winter

Woman doing an online workout

Online Workouts

Online exercise programs have been around for a while, but since the pandemic, you can find almost every type of workout available at your fingertips. Even those classes you thought would never go virtual have likely made their way into an online platform. 

While there’s something special about exercising with the community, online workouts are a great failsafe when the snow’s got you locked in or, frankly, when you just aren’t feeling the social vibes. I’d say if the clock hits five and you start feeling that siren song of the sofa, have one or two online workouts in your back pocket that you can bang out before calling it a day. 

Plan Ahead To Get Outside

Look, I know that some climates are truly foreboding in the winter, but if you plan ahead, you can still find some pockets of time for an outdoor adventure. During the week, you may not be able to sneak away for a couple of hours, but if you plan it just right, you may be able to make it out for a hike on a sunny winter day. 

Gearing up can also make weathering the cold a lot more enjoyable. Grab some boots, gloves, and a heavy coat if you know the winter chill is coming. You may be surprised how the cold becomes much more bearable when you’ve layered yourself up. 

And if you need a little motivation, studies show that outdoor activity during the colder months results in burning more energy (calories) than at other times of the year. Why? It takes additional energy to heat your body[5][3].

 Pro tip: make your outdoor adventure something special; a beautiful mountain hike or a walk by a serene lake will get your engines running a lot faster than a walk around the neighborhood. 

Winter hike in the mountains

Body Weight HIIT Workouts

We’ve all been there: snowed in with no way to get out, and you feel like you’re just about to crawl out of your skin. Your body is screaming, “Move me!” but your mind is saying, “Where?!”

Body weight HIIT workouts are the perfect option if you’re looking to expend a lot of energy in a short time with no equipment or outdoor access.

Studies show that HIIT workouts can increase aerobic endurance, maximal oxygen uptake, and anaerobic capacity more than traditional aerobic exercise[6]. Furthermore, HIIT workouts are known for their ability to help you shed excess weight – specifically that unwanted weight that can accumulate around the waist[7]. 

If you’re familiar with HIIT workouts, you may be able to improvise and create your own, but here’s a simple routine if you’re looking for inspiration: 

Time interval (40 seconds on, 20 seconds off), three sets each

Make sure to warm up before you get moving.

  • Jumping jax 
  • Squat jump
  • Burpees
  • Push-ups
  • High knees
  • Lateral jumps

This entire workout should take about 18 minutes, but you can shorten or extend it to your preference. 

Stationary Bikes

Woman resting after a CAROL Bike workout

Stationary bikes are an excellent option for anyone who wants to keep moving regardless of what’s happening outside. While training outdoors has its advantages, there are unique benefits that training on an indoor machine has to offer. Specifically, you can adjust the settings on indoor cardio equipment like bikes to rev up your workout and push yourself beyond what may be available outdoors. Many people even find they can exceed their previous cardio limits by training on equipment, making their outdoor workouts feel like a breeze.

One of my favorite cardio machines is the CAROL bike. There are a lot of stationary bikes out there these days, but this bike is tailor-designed and AI-enhanced to help you optimize your cardio workout in several ways. And the best part is that even if you’re really short on time, you can get a massive cardio workout on this bike in just a couple of minutes. And I’m not exaggerating – it just takes a couple of minutes.

And while I like to tinker around with different workouts now and then, it was the research that really sold me on the CAROL bike – no surprise there. 

In a study evaluating the effectiveness of reduced-exertion high-intensity interval training (REHIT) on cardiometabolic fitness, the CAROL bike crushed it. Participants using the CAROL bike for just eight weeks saw a 62% reduction in risk factors for metabolic syndrome, including reduced blood pressure, waist circumference, triglycerides, and increased HDL cholesterol (good cholesterol)[8]. 

And remember how I mentioned that HIIT workouts can enhance your maximum oxygen capacity? Well, the same study found that participants who engaged in CAROL Bike’s REHIT workouts three times per week experienced a 12.3% surge in their VO2 max. For comparison, a traditional 30-minute workout only increases VO2 max 6.9%, so with just 10% of the time investment, CAROL Bike can nearly double your oxygen capacity[8].

CAROL Bike dashboard

Takeaway 

Taking some downtime during the winter months isn’t bad, but we need to toe that delicate line between cutting back a bit and losing our healthy habits. My advice is to stay as active as possible while letting yourself enjoy a little bit of hibernation here and there. 

If you’re looking for ways to stay active during the winter, plenty of options exist. That said, one of the most effective I’ve found is using indoor equipment like the CAROL bike. It’s quick, fun, and highly effective at getting my heart rate up in a short amount of time. 

Enjoy these cooler months ahead, and remember that your cardio fitness won’t be patiently waiting for you in the spring; it needs some love all year round. 

References

  1. https://www.nrpa.org/about-national-recreation-and-park-association/press-room/new-survey-majority-of-u-s-adults-are-less-active-during-the-winter/
  2. Garriga, Antonio, et al. “Impact of seasonality on physical activity: A systematic review.” International journal of environmental research and public health 19.1 (2021): 2.
  3. Stanaszek, Monika, et al. “Effect of Winter Outdoor Physical Activity on Body Composition and Motor Performance of Polish Adult Men.” Healthcare. Vol. 11. No. 16. MDPI, 2023.
  4. Drew, Elaine M., Bridget L. Hanson, and Kevin Huo. “Seasonal affective disorder and engagement in physical activities among adults in Alaska.” International journal of circumpolar health 80.1 (2021): 1906058.
  5. Cepeda, Magda, et al. “Seasonality of physical activity, sedentary behavior, and sleep in a middle-aged and elderly population: the Rotterdam study.” Maturitas 110 (2018): 41-50.
  6. Atakan, Muhammed Mustafa, et al. “Evidence-based effects of high-intensity interval training on exercise capacity and health: A review with historical perspective.” International journal of environmental research and public health 18.13 (2021): 7201.
  7. Batacan, Romeo B., et al. “Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies.” British journal of sports medicine 51.6 (2017): 494-503.
  8. Cuddy, Tom F., Joyce S. Ramos, and Lance C. Dalleck. “Reduced exertion high-intensity interval training is more effective at improving cardiorespiratory fitness and cardiometabolic health than traditional moderate-intensity continuous training.” International journal of environmental research and public health 16.3 (2019): 483. 

The Sleep Thermometer: How Temperature Impacts Your Sleep Quality

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If you want to live a long and healthy life, getting quality sleep is vital. Sleep is essential for our overall well-being, and the quality of sleep we get can significantly impact our physical and mental health. 

Unfortunately, around 50 to 70 million people in the US have sleep issues – that’s an insane number, considering the US population is about 330 million[1].

So what’s the deal? Why are we all tossing and turning the night away?

While various factors contribute to a good night’s sleep (stress, caffeine intake, health issues, physical comfort), one often overlooked element is temperature. The temperature of both your body and your sleep environment plays a crucial role in achieving a restful night’s sleep.

In this article, we’ll dive into the details of exactly why the temperature in your sleeping environment matters and what you can do to optimize sleep temps so you can wake up ready to take on the day. 

Understanding the Sleep-Wake Cycle

Before diving into the impact of temperature on sleep, let’s talk about the basics of the sleep-wake cycle. Our body’s internal clock, known as the circadian rhythm, regulates our sleep patterns. It relies on various external cues to determine when it’s time to wake up and when it’s time to sleep. 

For instance, the sun’s position in the sky can either send a signal to wake up and get going or wind it down and get to bed. The same goes for meal timing. If you’ve just consumed a large meal, your body won’t be too keen on laying down for a night of rest. While most people know that when the sun goes down, their body will be more inclined to sleep and that eating a large meal before bed will likely cause some disturbance, sleep temperature is a detail that often slips through the cracks[2].

Your body’s core temperature naturally fluctuates over the course of a day. In the evening, your core body temperature begins to drop, signaling to your body that it’s time to prepare for sleep. Conversely, in the morning, your core body temperature rises, helping you wake up and feel alert. But if you sleep in a room that is too hot or too cold, it can mess with these natural fluctuations[3]. 

Couple sleeping together in a bed

The Ideal Sleep Temperature

Maintaining a consistent, cooler room temperature, typically between 60°F (15°C) and 67°F (19°C), is ideal for optimizing sleep[4]. These cooler temperatures help your body regulate its core temperature, which aligns with the natural drop in core temperature needed for restful sleep. Furthermore, a cooler sleep environment can help improve your sleep, heart rate, and HRV[5].

The Impact of Temperature on Sleep Quality

Alright, now that you know the basics, how exactly does temperature impact sleep quality?  

  1. Falling Asleep Faster: A cooler sleep environment helps you fall asleep faster. When your room is too warm, your body has to work harder to cool down, delaying sleep onset. Cooler temperatures facilitate this process, making it easier to drift off into slumber.
  2. Deeper Sleep: A consistent room temperature supports deeper sleep. During the REM stage of the sleep cycle, your body loses some ability to regulate its temperature. A cooler environment helps mitigate temperature fluctuations, allowing you to enjoy longer periods of deep, restorative sleep[6]. 
  3. Reduced Nighttime Awakenings: Fluctuations in room temperature can trigger awakenings during the night. Waking up due to discomfort from heat or cold can disrupt your sleep cycle, making it difficult to get back to sleep. A well-controlled sleep environment can minimize these disturbances, contributing to more stable HR and HRV patterns.
  4. Enhanced REM Sleep: REM sleep is crucial for memory consolidation, problem-solving, and emotional processing. A cooler room temperature promotes extended REM sleep periods, potentially improving cognitive function and emotional well-being[7]. 
  5. Better Sleep for Insomniacs: Maintaining an optimal sleep environment temperature can significantly benefit individuals suffering from insomnia. Cool room temperatures have been shown to reduce insomnia symptoms, making it easier for those with sleep disorders to get the rest they need[8]. 

8 Sleep brand image of luxury bedroom with their bedding

Practical Tips for Optimizing Your Sleep Environment

So, how do we cool down our sleep without hopping into an ice bath every night? (Not that a nightly ice bath would be a bad idea…but I digress).

  1. Invest in Bedding: Choose breathable, moisture-wicking bedding materials such as cotton or linen. These materials help regulate your body temperature by allowing for better airflow and moisture control.
  2. Use a Programmable Thermostat: Install a programmable thermostat that can adjust the room temperature to your preference shortly before bedtime.
  3. Block Out Light: Utilize blackout curtains or blinds to block out external light sources that can raise the room temperature and disrupt your sleep.
  4. Ventilation: Use a fan or open a window to maintain fresh air circulation and prevent overheating in your bedroom.
  5. Cooling Mattress and Pillows: Consider investing in a cooling mattress cover like Eight Sleep’s Pod Cover or cooling pillows designed to regulate your body temperature and keep you comfortable throughout the night. Intelligent mattress covers like the Eight Sleep Pod Cover add heating and cooling to any bed and help regulate dynamic temperatures to improve sleep.
  6. Limit Electronic Devices: Avoiding screens at least an hour before bedtime can help your body prepare for sleep.
  7. Stay Hydrated: Stay adequately hydrated throughout the day while being mindful of drinking too much water right before bedtime to prevent disruptive trips to the bathroom.
  8. Warm Baths or Showers: Taking a warm bath or shower before bedtime can help lower your body temperature, preparing it for sleep[9]. 

Takeaway

The impact of temperature on sleep quality is undeniable. Maintaining a cooler sleep environment is a simple yet highly effective way to improve the quality of your sleep. By understanding the role of temperature in your sleep-wake cycle and making the necessary adjustments to your sleep environment, you can enjoy deeper, more restful sleep, leading to better physical and mental health. Sweet dreams await those who embrace the sleep thermometer. 

References 

  1. https://www.nhlbi.nih.gov/health/sleep-deprivation
  2. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
  3. Okamoto-Mizuno, Kazue, and Koh Mizuno. “Effects of thermal environment on sleep and circadian rhythm.” Journal of physiological anthropology 31.1 (2012): 1-9.
  4. https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom/
  5. Moyen, Nicole E., et al. “Sleeping for one week on a temperature-controlled mattress cover improves sleep and cardiovascular recovery.” (2023).
  6. Okamoto-Mizuno, Kazue, and Koh Mizuno. “Effects of thermal environment on sleep and circadian rhythm.” Journal of physiological anthropology 31.1 (2012): 1-9.
  7. Okamoto-Mizuno, Kazue, et al. “Effects of humid heat exposure on human sleep stages and body temperature.” Sleep 22.6 (1999): 767-773.
  8. Lack, Leon C., et al. “The relationship between insomnia and body temperatures.” Sleep medicine reviews 12.4 (2008): 307-317.
  9. Haghayegh, Shahab, et al. “Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis.” Sleep medicine reviews 46 (2019): 124-135.

 

Don’t Let Mold Go Undetected

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Well, it’s that time of the year again; it’s October, which means it’s Indoor Air Quality Awareness Month. Yes, there is an entire month dedicated to indoor air quality! 

And you know what?

I’m not mad about it. 

And I’ll tell you why: air quality is paramount to overall health – and most of us don’t pay enough attention to it. 

This time of year, we start spending more time indoors, keeping our windows and doors shut, and recycling the stale air circulating in our homes and offices – gross. 

So, what better time to address an issue near and dear to my heart?

In this article, we’ll talk about indoor air quality, why it matters for your health and longevity, the dangers of mold, and what you can do about all of it.

Why Is Indoor Air Such a Big Deal?  

Each day, the average adult takes about 20,000 breaths[1]. That’s approximately 30 pounds of inhaled air every 24 hours—more than the food we eat and the water we drink combined. Yet, most people, even the most health-conscious of us, think far less about the air they consume than they do about their food and drink. It’s only logical: breathing is something we do mostly unconsciously while eating and drinking require some conscious effort. 

But it doesn’t take a genius to realize that ingesting 20,000 daily doses, or 30 pounds, of anything is meaningful, particularly when you think about where we’re doing most of our breathing. 

Estimates show that, as modern humans, we spend about 90% of our time indoors[2]. Homes, offices, restaurants—even our vehicles—you name it. All day, we’re rebreathing the same air over and over again. 

Moreover, ever since the 1970s, when a global energy crisis incentivized builders and policymakers to prioritize energy efficiency, our indoor spaces are tighter than ever, meaning less outdoor air to replace what’s on the inside[3]. 

Don’t get me wrong, I’m all for energy efficiency. But in a world of biocides, paints, stains, air conditioning, and indoor plumbing, the insufficient ventilation of our sealed-off spaces is problematic. Pollutants like mold and volatile organic compounds (VOCs) — gaseous chemicals emitted by thousands of common household materials — can quickly build up in these air-tight environments and pose significant risks to our health. Strikingly, some estimates suggest that poor IAQ either causes or aggravates up to 50% of all chronic diseases[4].

Optimizing Your Air and Shelter

As biohackers, we love to optimize. It’s what we do. But there are four foundational elements that need to be rock solid before we can achieve meaningful, long-lasting progress. After all, you can’t build a skyscraper on sand. 

What are those foundational elements?

It’s all about air, water, food and shelter. Get those things right, and you can soar. Overlook them, and your other efforts will likely suffer lackluster results.  

For this piece, we’re focusing on air and shelter. And specifically, how mold in your living spaces can negatively impact the quality of your air and the safety of your place of shelter. (If you want more on food and water, check out my book, The Bulletproof Diet.)

You might think about mold and poor IAQ like kryptonite. It weakens you. It breaks down your immune system and can lead to fatigue, headaches, dizziness, respiratory distress, and many other ailments[2]. 

And no matter how hard you try, there’s no way to exercise or meditate yourself out of a mold problem. Nor can you supplement, fast, or nourish your way out of one. Sure, all of these things will help once you’ve identified what’s wrong, but first, you need to determine if mold is growing in your environment, and take the necessary steps to get it corrected.

Wet window seal with mold growing

How Do You Know If You’re Dealing With Mold? 

Mold can be subtle, but it often leaves clues. 

Here are some signs that mold has crept into your life: 

Visual

Signs of moisture in modern buildings are a red flag: water bugs, staining, discoloration, peeling paint, trim pulling away, and of course, actual mold growth on surfaces. 

Odors

Mold growth emits a telltale musty scent, which people often dismiss as an aesthetic nuisance. On the contrary, emerging research has linked exposure to this musty odor to various afflictions, including doubled asthma risk in kids and higher incidences of depression across the general population[5][6].

Animal studies have shown that the gasses causing the musty smell, known as microbial volatile organic compounds (mVOCs), can cause mitochondrial damage and lead to neurological disorders[7].  

All molds produce these neurotoxic gasses during growth, and they are airborne by their very nature, so this is a hazard no matter what kind of mold is growing [8][9].   

Physical Symptoms

Common symptoms include upper respiratory issues, allergic reactions, headaches, dizziness, fatigue, cognitive impairment, emotional dysregulation, the aggravation of other diseases, such as autoimmune issues, and many more [4][10][11]. 

Mold affects everyone differently, but it seems to follow a similar pattern. Short-term exposure usually leads to short-term symptoms; long-term exposure leads to chronic symptoms that can persist indefinitely. That’s why it’s vital that you learn the signs and listen to your body. That way, you can take immediate action to reduce exposure and hopefully prevent a short-term problem from becoming a chronic one.  

Child at doctors appointment

What Should You Do If You Think You Have Mold?

 So, you’ve noticed some signs or symptoms, and you think you have a problem.

  1. First off, protect yourself. This may mean relocating temporarily, improving ventilation, using HEPA air filters, and potentially seeking medical care. In any case, act quickly. 
  2. Next, diagnose the source of the moisture so you can fix it first, and do some testing to determine the extent of the mold. This often requires hiring an inspector. Unfortunately, professional mold testing is expensive, and it’s hard to know who to trust. That’s why I partnered with GOT MOLD?

They make a very high-quality, affordable air testing kit for mold. It uses the same method as professionals but without any of the cost or hassle of trying to find and hire a qualified inspector. With their kit, you can test the air in up to three rooms, which is hugely beneficial for pinpointing the source of a problem (particularly compared to dust tests that merely take one composite sample). Analysis is then performed by Eurofins, the world’s top environmental microbiology lab, and turnaround time is fast: only three business days once the samples arrive at the lab.

  1. Once you’ve identified the source of the moisture problem and stopped it, you’ll have to figure out the extent of the mold and begin the cleanup, known as mold remediation. This is something that a professional should always handle. But, as you might imagine, not all remediation contractors are created equal. You need to ensure they adhere closely to the IICRC S520 Mold Remediation Standard, the playbook for all reputable professionals in which chemicals and mold-killing sprays and fogs are strongly discouraged. Mold remediation is about fixing the water problem, removing the materials that can’t be cleaned (drywall, carpet, carpet padding, etc.), and scrubbing the air and surfaces to restore the property to a “normal” condition. 
  2. Then, once the cleanup is done, independent, professional testing is highly recommended before you release the final funds to the contractor.

Water droplets collecting on blue surface

How Do I Get Ahead of a Mold Problem? 

Knowing the appropriate steps to take if you find yourself with a mold problem is crucial, but the best approach is avoiding mold issues altogether – so how do you get ahead of it?

 Here are a few things to consider for avoiding mold-related illness.  

  1. Regular Inspection: Periodically inspect your home or workplace for signs of mold growth and excess moisture, paying special attention to damp or poorly ventilated areas.
  1. Proper Ventilation: Ensure good ventilation throughout the building, particularly in bathrooms, kitchens, and basements. Use exhaust fans to reduce moisture and minimize mold growth. Ensure these fans terminate outside, and don’t just redirect the air into a wall, ceiling, or attic.
  1. Control Humidity: Use digital humidity gauges to monitor indoor humidity, keeping levels between 40-60%, with an ideal target of 45% to discourage condensation and mold proliferation. Use a dehumidifier to control the atmosphere in areas prone to excess moisture.
  1. Prompt Repairs: Address leaks and water intrusion quickly, as excess moisture provides an ideal breeding ground for mold. Mold growth can occur in as little as 24-48 hours of a moisture problem.
  1. Regular Cleaning: Regularly clean areas susceptible to mold, such as bathrooms, kitchens, and basements. And don’t worry about killing mold or antimicrobial coatings. Simply keeping things clean and dry is the ultimate mold prevention technique.
  1. Mycotoxin Awareness: Be mindful of mycotoxin contamination in food, particularly in grains, nuts, and coffee. Store food properly to prevent mold growth. Again, there is much more about this in the Bulletproof Diet.
  1. Proactive Testing: Professional mold testing can be cost-prohibitive and leave you feeling a bit vulnerable. In contrast, using the GOT MOLD? Test Kit, you can safely and easily test your air 4x a year for the price of just one professional inspection. The faster you get to a mold problem, the less exposure you will have and the less expensive it will be to repair.

Woman with small child sitting in Livingroom

Takeaway 

As we commemorate Indoor Air Quality Awareness Month this October and reflect on the often-unseen threats that lurk within our indoor environments, let’s make a promise to remain vigilant year-round. Mold, with its potential to affect our physical and mental health, underscores the necessity of proactive measures for maintaining clean indoor air. By staying informed and taking action to mitigate mold exposure, we can create healthier living and working spaces for ourselves and our loved ones. 

References 

  1. https://www.lung.ca/lung-health/lung-info/breathing
  2. https://www.epa.gov/report-environment/indoor-air-quality#health
  3. https://www.jchs.harvard.edu/blog/climate-change-and-indoor-air-quality-lessons-from-the-energy-crisis-of-the-1970s
  4. Hope, Janette. “A review of the mechanism of injury and treatment approaches for illness resulting from exposure to water-damaged buildings, mold, and mycotoxins.” The Scientific World Journal 2013 (2013).
  5. https://news.brown.edu/articles/2007/08/depression-and-household-mold
  6. https://www.newswise.com/articles/mold-in-homes-doubles-risk-of-asthma
  7. Ogbodo, John Onyebuchi, et al. “Volatile organic compounds: A proinflammatory activator in autoimmune diseases.” Frontiers in Immunology 13 (2022): 928379.
  8. https://www.epa.gov/mold/what-does-mold-smell 
  9. Bennett, Joan W., and Arati A. Inamdar. “Are some fungal volatile organic compounds (VOCs) mycotoxins?.” Toxins 7.9 (2015): 3785-3804.
  10. Kraft, Stephanie, Lisa Buchenauer, and Tobias Polte. “Mold, Mycotoxins and a Dysregulated Immune System: A combination of concern?.” International journal of molecular sciences 22.22 (2021): 12269.
  11. Harding, Cheryl F., et al. “Mold inhalation causes innate immune activation, neural, cognitive and emotional dysfunction.” Brain, behavior, and immunity 87 (2020): 218-228.

 

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