Your IQ isn’t fixed. That’s one of the biggest lies we’ve been told. Over the past 20 years, I raised mine by 20 points—not by being born with an advantage, but by removing the things that lowered it and intentionally training my brain to perform better. 

Some of the upgrades were immediate. Others took weeks. But they all stacked together to transform how I think, focus, and solve problems. Here are 37 powerful ways to do it yourself—starting today. 

37 Easy Tips That Helped Me Raise My IQ 

1. Quit doom scrolling. Fear-based content keeps your brain in fight-or-flight and shuts down higher thinking. 
2. Hydrate with electrolytes. Plain water doesn’t cut it. Add sea salt for real absorption and mental clarity. 
3. Eat organ meats. Rich in choline and B vitamins for neurotransmitter support (or take a supplement like Organs 101). 
4. Use caffeine wisely. Use it in the morning, not past 2 p.m. Too much will crash your brain and ruin sleep. 
5. Block junk light at night. Blue light wrecks your melatonin and brain recovery. Use red lights or TrueDark. 
6. Avoid chronic cardio. Long sessions spike cortisol and reduce hippocampus size. Walk or try high-intensity intervals instead. 
7. Stop multitasking. Focus deeply on one thing. Task switching kills memory and drains your IQ. 
8. Cut out seed oils. Industrial oils cause inflammation in the brain and body. 
9. Don’t overeat. Overeating junk food stresses your mitochondria—especially processed carbs and fried foods. 
10. Also don’t undereat. Your brain burns 20% of your energy. Starve it, and your IQ tanks. 
11. Reduce toxins. Mold and heavy metals like mercury or lead can slash brain energy and function. (Check out Episode 1036 of The Human Upgrade to learn more.) 
12. Limit alcohol. It impairs neurogenesis and contributes to long-term cognitive decline. 
13. Embrace silence. Ditch constant music or podcasts. Your brain needs time to reset and prune. 
14. Prioritize deep sleep. Without it, your brain can’t detox, repair, or consolidate memories. 
15. Avoid overworking. Cognitive load builds stress and leads to poor decision-making. 
16. Try intermittent fasting. It boosts BDNF, autophagy, and mental clarity. 
17. Use red/infrared light therapy. It repairs brain cells and boosts mitochondrial function. 
18. Cold exposure. Cold plunges or showers enhance attention and neuroprotection. 
19. Get morning sunlight. It sets your circadian rhythm and boosts serotonin and sleep quality. 
20. Train your brainwaves. Use binaural beats to access peak brain states and improve focus. 
21. 21. Subscribe to Dave’s channel. Yes, really—it’s a treasure trove of hacks. 
22. Use adaptogens. Ashwagandha and others help your body regulate stress. 
23. Try nootropics. Supplements like citicoline, alpha-GPC, and ginkgo support brain function. (Try Brain 101.) 
24. Drink hydrogen water. A powerful antioxidant that protects and energizes brain cells. 
25. Practice active meditation. Walking, yoga, tai chi—all of it improves neural connectivity. 
26. Avoid passive entertainment. Binge-watching reduces neuroplasticity. Fiction books or audiobooks train your brain better. 
27. Do dual n-back training. This one alone raised my IQ by 12 points in 20 days. It’s free. It’s hard. It works. 
28. Use a standing/walking desk. Alternating positions throughout the day boosts alertness and blood flow. 
29. Play strategy video games. Games like StarCraft improve decision-making speed and memory. 
30. Socialize regularly. Oxytocin from human connection drives neurogenesis and resilience. 
31. Learn new skills. Myelination (nerve insulation) increases IQ. Bonus: eat choline-rich foods to support this. 
32. Go gluten-free. Even if you’re not celiac, gluten can inflame your brain. 
33. Use C8 MCT oil. It generates ketones—your brain’s preferred fuel. (Try it in your Danger Coffee.) 
34. Increase BDNF. Through fasting, exercise, sleep—and even legal psychedelics like ketamine (in a clinical setting). 
35. Use neurofeedback. This advanced brain training shows your brain how to rewire itself in real time. 
36. Practice breathwork. Conscious breathing improves focus, calm, and cognitive control. 
37. Stop believing your IQ is fixed. Neuroplasticity is real. You can upgrade your brain—at any age. 

Conclusion: Smarter Starts Now 

Your brain is changeable. That’s the real takeaway here. I didn’t raise my IQ by 20 points with luck—I did it by stacking smart habits and cutting out what held me back. 

You don’t need to do all 37 tips at once. Start with one. Build from there. The more you support your brain, the more it will support you—with focus, clarity, creativity, and resilience. 

Smarter isn’t something you’re born with. It’s something you build. Starting now.