Biohack Your Brain: How to Boost Cognitive Health, Performance & Power

by Kristen Willeumier

A neuroscientist’s groundbreaking, science-driven plan for revitalizing, nourishing and rejuvenating your most essential asset—your brain.

Your brain is the most essential organ in your body.  The brain and spinal cord are intimately connected to every bodily system and organ, so when it is balanced everything in your body and mind will function more efficiently.  It’s vitally important to take proactive steps now, or you risk losing everything, including your ability to think clearly, be creative, remember details, solve problems and retain your memory. In Biohack Your Brain , leading neuroscientist Dr. Kristen Willeumier reveals how you can change your brain by making simple and easy modifications to your lifestyle. Combining clinical experience with revolutionary science, she details how biohacking your brain can boost your cognitive performance and so much more. Dr. Willeumier’s essential guidebook shows you the most effective techniques to prevent memory loss and neurodegenerative disorders like Alzheimer’s disease—and even how to overcome negative thoughts and stress. Through research and case studies, you’ll learn how to upgrade your nutritional choices along with the effective use of supplements, brain games, and physical activity to overcome cognitive damage, whether it’s from previous injuries, such as a concussion or a bad fall or from the effects of living in modern day times. Dr. Willeumier shares her own story alongside those from the NFL players and other clients she has worked with to help you leverage the latest research to find personal solutions. Biohack Your Brain teaches you how to take better care of your brain, and also how to  enhance your memory, lose excess weight, increase your energy and vitality in order to create the best health and life possible.    

Genres: Health, Nonfiction, Science, Neuroscience, Audiobook, Brain, Self Help

304 pages, Hardcover

Published December 29, 2020

About the author

Kristen Willeumier, PhD, is a neuroscientist with research expertise in neurobiology and neuroimaging. Dr. Willeumier holds a BA degree in Psychology from Boston College, an MS degree in Physiological Science from the UCLA College of Letters and Sciences and an MS and PhD degree in Neurobiology from the David Geffen School of Medicine at UCLA. She was a postdoctoral scientist in the Department of Neurology at Cedars-Sinai Medical Center where she continued her research in the field of neurodegenerative disease. She was the recipient of a National Research Service Award Fellowship from the National Institutes of Health and has presented her work internationally.

Reviews

[Karen Ng · Rating 4 out of 5]

As a massive brain bleed survivor that spent almost 2 months in an induced coma in a NRICU but recovered fully cognitively as well as a scientist who has a life long interest in cognitive science, early education, nutrition, and the human brain. I have all the facts and knowledge to say that this book is up to date and reliable. It included the most relevant information and the newest discoveries in the field of neuroscience, which is progressing in a speed that any layman is unable to keep up with. I just happened to read a lot and also remember everything I've read. My personal ICH recovery experience and my researches into cognitive reserve added to my knowledge. Most people I know do physical exercises regularly but neglect brain health as they age. This is a great book to begin your journey on improving your cognitive/brain health, which in my opinion, is equally, if not more, important than physical health.
The only deficiency I found in the book is the sections on nutritrients. The author spent way too much time dividing food and mentioning food combos in a brain book. It got to the point where I had problem keeping my eyes open and very few books can do that to me as I read boring, fact-filled books for pleasure.

[Andreea · Rating 4 out of 5]

Don’t judge the book by its title! This isn’t so much about techniques like neurofeedback, as much as it is about giving your brain adequate sleep, food, and mindfulness so it can perform at its best. For what it’s worth, techniques like neurofeedback does get a mention towards the end, but as the author points out, there are so many lifestyle changes within reach that you can make for a healthier brain before that.

Most of it is based on her experience working with NFL athletes who experienced severe head trauma, so it covers a range of advice from “want to lift the brain fog and improve my memory” all the way to “my brain scans worried my doctors”.

I have more than a casual, amateur interest in nutrition and neuroscience, so this didn’t cover new ground for me, but it’s the sort of book I’d want to give to my parents because it’s so simple and straightforward to understand, and could be so eye-opening and beneficial.

If you have someone in your life who wants to improve their health and stay sharp, but whose eyes would gloss over detailed explanations for what something does to some receptor in the brain (e.g., like my parents or the NFL athletes she’s worked with), this book has solid advice covering everything from food to habits and brain puzzles.

I give it a 4 because the stories about various individuals interspersed throughout the book were not my cup of tea, and there were a bunch of brand names dropped here and there that didn’t add anything of value.

[Amanda Peterson · Rating 2 out of 5]

So disappointing. The author rarely explained the "why" behind her suggestions. Often, things were just described as "toxic for your brain" with no additional explanation. Show me the data.

[Live Forever or Die Trying · Rating 3 out of 5]

Disclaimer: I was given an ARC of this book by HarperCollins Publishers via NetGalley in exchange for an honest review.

Let me begin by saying if this book had different branding I would have enjoyed it much more.

Coming from someone who self identifies with the Biohacking movement I personally have a connotation of biohacking that it is taking interventionist steps to optimize health in unnatural ways. Now that is not a strict definition because I would say things like breath work certainty fall under biohacking. So when I read the title "Biohack Your Brain" I was expecting to see the latest research on Trans cranial Direct Magnetic Stimulation, Nuerofeedback, Nuerogenesis via psychedelics and other more "out there" therapies. What this book provided however was well sourced and lived experience, tried and true treatments for brain health such as diet, exercise, mental games, and the sort.

I will say that if this book was trying to be a science oriented self-help book it would succeed with flying colors in this field. Which is why I reflect the "branding issue" as a 3 star review.

I did enjoy the how the author incorporated stories from working with NFL patients to liven up the advice. While I personally didn't love this aspect I can certainly see the value in it for readers who don't want to read a 30 page dissertation on supplement optimization such as myself.

Overall if you are a reader who is interested in science based, and easily obtainable methods to increase brain health and cognition I would recommend this book. But if you consider yourself a Biohacker I might say to shy away.

[Carolyn · Rating 5 out of 5]

The older I get, the more interested I am in ways to protect my brain from the terrifying effects of aging. This book is written in a friendly, chatty way that made it easy to read. I loved that the author gives easy to follow practical advice to slow and even reverse brain damage. Some of the tips I started using immediately after reading and I do think I feel better. I've read other books on this subject that bored me so much I couldn't finish. This one is written for ordinary people, not for academics.

[Casey · Rating 4 out of 5]

A quick and easy read about research-driven daily behaviors to optimize brain health.

The author does an excellent job of describing the brain in easy to digest language. Her recommendations are simple and straightforward (such as exercise, a nutritious diet, and staying hydrated). What I found most helpful was the detail on WHY these things are critical for brain function with specific examples. She also includes stories about how her clients, including many NFL players, successfully used these strategies in their own lives.

My main critique is that some of the recommendations could get pricy. I support investing in health, but an extensive list of supplements and a juicer are not affordable to everyone. She also is somewhat contradictory in the dietary recommendations, I think in an effort to be inclusive. She strongly encourages a plant-based diet, then pushes seafood several times.

[KickingitwithR · Rating 1 out of 5]

Filled with more buzzwords than an Instagram feed. Toxins, MSGs, EMF's, Biohacking. Willeumier loves to make a striking statement followed by "according to research," but rarely states the research. She strips context to the point that nothing but a headline is left. Some example include neglecting sample size, confounding factors, and methodology. I am surprised she didn't make a pitch for her own supplement brand.

[Christa Maurice · Rating 5 out of 5]

Well researched and written with excellent doable advice. Still not going to shop at Whole Food though.

[Jim Madrid · Rating 5 out of 5]

If you want to improve your health, your relationships, your finances, your career, or any other area of your life, it all starts within the five inches between your ears. There is no other person better at explaining how our brains are connected to our performance than Dr. Kristen Willeumier’s approach to explaining it in a very practical way.

"Biohack Your Brain" is a must-read book to live a longer, healthier life! Athletes physically condition their bodies to enhance their performance in their sport, the one thing that is missing is what most people agree to and that is the 'mental' part of sports. There is no better way to enhance your mental game than making sure your BRAIN is Healthy. Dr. Willeumier's book "Biohack Your Brain" is the best way to have BRAIN HEALTH. I work with elite athletes to young athletes, her book will be a must read for all of my athletes.

Jim Madrid
CEO Advance Sports Technology, Inc.

[J Adele LaCombe · Rating 4 out of 5]

This was the perfect book to follow the Fasting Fix. In both books they focus on the reasons for a more plant based diet and overall health. They both come from very different conventions of wisdom but ultimately the same results.

If I want my body to be healthy and serve me well, I must give it good organic plant based foods, and guess what this is also true for the brain.

This book has much research and has a list of vitamins and supplements you should consider. I always find this super helpful. Most of them I am already taking and it was a good reminder why I take them.

What both of these books have done for me is make me more aware. It's easy to go on auto pilot and both of these titles made me take a deeper look at some of my habits.

Here's to a strong body and sharp brain!

[Justin Stenstrom · Rating 5 out of 5]

Dr. Kristen Willeumier has written a true instant classic here. One of the best biohacking/health books I've ever read. She shares so many great insights into the brain and so many incredible ways for us to boost our cognitive health. Whether you have a severe neurological disease or you're someone like me who loves boosting and biohacking their brain to peak performance, this book will open your eyes to so many strategies for maximizing the most important organ in your body, your brain. A fun, easy, and entertaining read that will fill your brain with all the information it needs to perform and function at it's absolute best!

[Sara · Rating 3 out of 5]

کتاب خوبی بود.
باید ببینم نویسنده کیه چون چیزایی که گفته بود واقعا غلط نبودن.
حالا چیا می‌گفت:
اول اینکه یه سری آمار از افزایش دمانس و الزایمر داده بود که خیلی غصه آور بودن.
بعد راجع به جلوگیری از اختلالات شناختی بخصوص ناشی از افزایش سن داشت به صورت عمومی تری می‌گفت.
چیا خوبه؟
آب بخوریم. بخدا که راست میگه آب خیلی مهمه و خیلی کم اهمیت میدیم
توت و مواد غذایی و آنتی اکسیدان ها فلان رو گفته بود.
ورزشش بدیم. با بازی های شناختی و یادگیری زبان و فعال نگه داشتنش.
آها می‌گفت یکم استرس خوبه زیادیش بده.
راجع به یه سری ساپلمنت ها و اینا هم گفته بود.
بعد می‌گفت چیزای جدید تجربه کنین.

حالا خوبیش این بود یکمم راجع به نوروفیدبک و برین‌ایمیجینگ و کلن این چیز میز ها ساده توضیح داده بود.

[Andrew Calhoun · Rating 5 out of 5]

Andrew Calhoun

This book makes the complexity of the brain easy and fun to understand.

I continue to recommend this fantastic book to more people. It makes a complex topic easy to understand and you get concrete and EASY suggestions of ways to get your brain to work better. This is one of my favorite books.

[~☆~Autumn · Rating 5 out of 5]

Excellent information so recommended for everyone.

[Elise Devlin · Rating 3 out of 5]

Definitely an interesting read for me considering I didn’t know too much about cognitive health beforehand. Learning how even just food and exercise can dramatically change your brain in so many ways was fascinating, and hearing it all from a neuroscientist who has dedicated her life to studying this made me eager to change up my grocery list and be better for my brain. The human body is crazy!!!!!

[Rachel Miller Wright · Rating 3 out of 5]

I am really enjoying reading a lot of these books (and watching docs and listening to podcast) on tangentially related topics all around the same time. A few threads will always connect something I’m reading to something else I’m listening to or reading - and that really makes me think twice (or three or four times) about it. When I’ve heard it enough times, I really start to think seriously about integrating it.

For this book- IF came up in the diet section, and the descriptions of dark leafy greens sounded so delicious…I am craving bok choy. I am compelled to learn more about the benefits of long jogging, walking, or hiking on brain health (more than strength training or interval training). I want to get my hydration game right- and from several sources I’m now thinking about tap water critically. I didn’t balk at the chapter on supplements though I’m not going to buy any any time soon (multi vitamin though…and omega 3’s, and vitamin D…)- I would still rather do it through diet and I’m not compelled by the argument “but most Americans won’t”.

The biggest thing from this book though that’s resonating with me right now is about the mind-body connection - stress regulation and optimism leading to better physical wellness. This is the frontier of “woo woo” stuff that I am eager to learn more of the science behind, because it just makes so much sense to me. Is nearly all illness caused by carbohydrates and stress?

Also, I will ignore the section on tracking (calories, hydration, exercise?) because that is no good for me and for most I think it’s unhealthy, unhelpful, and not sustainable. And my fingers are still in my ears when people tell me to quit coffee and alcohol, because I’m just not there yet. 😊 Maybe research on stress and the mind-body connection will be the thing that pushes me there!

[Alan Paul · Rating 5 out of 5]

Now more than ever, we need to use our brains. Being the main control center, the central processing unit, it is a must that we take care of the brain - for the rest of the body to work optimal. I had a head trauma at an early age of 6, and I was shutdown. In less than a year, with my very supportive parents, I was blessed to have recovered from it. Coming from that experience, I know how it feels to have a brain that is efficiently working, and a brain that is working otherwise. Having read Biohack Your Brain by Kristen Willeumier made me more excited about two things: First, I had the epiphany that the brain has so much more to give, and a person's greatest potential depends on how one uses this organ (that is only 2% of our total body weight). Second, I was inspired to make simple, life changing tweaks, to improve my overall cognitive health, and in effect to my way of thinking, behavior, and how I handle life moving forward.
I appreciate how the author created the book, because she took something complicated and made it simple. She explained the subject of brain health in real simple terms. With real stories to stress the point and to inspire readers.
I can say that this book is for anyone. Whether 6 or 80 years old (or more). Whether you are recovering from an injury or you are in good health. Because throughout life, we all need an efficiently working brain that we carry between our ears.

[Jay Bildstein · Rating 5 out of 5]

I had the opportunity to read Dr. Willeumier's book when it first came out. This was after having had the good fortune of interviewing her, regarding issues in the field of neuroscience, over a period of years.

Biohack Your Brain ranks with books like The China Study and Prevent and Reverse Heart Disease. It is a must have in the library of anyone who is serious about health and living a good life.

Aging populations are afflicted by such debilitating challenges as Parkinson's disease and Alzheimer's disease. So too, younger people can be met with a variety of assaults on their cognitive abilities. Consequently, learning how to take care of our brains is of the utmost importance. And even for people who may never face tough brain health challenges, improving the brain's ability to function is a good thing.

Dr. Willeumier, a brilliant scientist and kind human being, teaches us without preaching to us. Her book's lessons are easily understandable and the information is compelling.

This is an evergreen book. Read it and read it again. And then remember, success takes place not simply by knowing but by doing.

Disclaimer: Medical Issues should be discussed with a medical doctor with appropriate subject matter mastery prior to undertaking a change in diet and exercise or undertaking any new treatment modality.

[Vanessa Princessa · Rating 5 out of 5]

I read this book thanks to Blinkist. I really enjoyed all the advice all in one place, easy to access.

The key message in these blinks is that:

The brain is one of the most complicated objects in existence. It’s also our most essential asset, controlling everything from our heartbeat to conscious thoughts and actions. It might be able to do a lot on its own, but we can’t take it for granted – we have to look after it. How? Adopt a brain-forward diet, drink lots of water, give your gray cells a regular workout, and practice stress-busting breathing techniques, and you’ll be well on your way to neurological health. 

And here’s some more actionable advice:

Keep an eye on your own hydration levels.

Hydration is key to cognitive performance. Without water, your brain just can’t function properly. As we’ve seen, everyone needs different amounts of water to achieve that goal. How, though, do you know if you’re getting enough H2O? Simple: take a peek in the toilet. If your urine is a light straw color or clear, you’re properly hydrated. If it’s darker than a light honey, you’re dehydrated and need to drink water.

[Michelle · Rating 3 out of 5]

"If you leverage every tool outlined in this book—diet, exercise, hydration, supplements, stress regulation, optimism, and cognitive training—you can weld yourself the healthiest mind within your immediate power"
A good outline of things you can be doing to help yourself in here. Interesting factoids like these held me in:
"Here’s a frightening research fact about exercise and stress: studies show that if you don’t work out, your neurons can even change shape, sprouting new branches that will make you more susceptible to anxiety and tension."
"Self-referential thoughts increase worry and anxiety, but meditation creates new connections in the brain that limit this kind of mind wandering."
I didn't agree with everything, but I think its a good read for someone starting on their journey to health.

[Julie Miller · Rating 5 out of 5]

Easy to read, Motivational, and Based on Sound Scientific Data

Dr. Willeumier’s book ‘Biohack Your Brain’ had me riveted from cover to cover, finishing it in just one day. She explains the basic building blocks of the brain and how to improve our cognitive health in a very clear and easy to understand manner. Each chapter is well-executed and not dry to read. Specifically, there is a good balance between explaining basic brain biology to a lay person, sharing her personal and professional experiences, and providing practical solutions based on peer-reviewed scientific data from publications, including her own. The author’s impressive educational and work background, as well as her own adoption of these strategies herself adds strong weight to the premise. Julie E. Miller, neuroscientist

[Judith Pearson · Rating 5 out of 5]

In this era of expanding knowledge about the brain what has been greatly needed are guidelines designed to help each individual maximize his or her own brain’s plasticity and potential. Now with Dr. Kristen Willeumier’s exceptionally knowledgeable and comprehensive book, these singularly important guidelines are finally here.
Dr. Willeumier’s blend of well-researched neuroscience, illuminated by telling clinical anecdotes drawn from her own wealth of experience, makes this book not only informative, but also eminently readable. In short, there is no doubt in my mind that those Ho read this book will be inspired to follow “Kristen’s Tips” to better neurological and psychological health and fulfillment.
Judith Pearson, Ph.D. , Director, The International Masterson Institute

[Amyris Wilson · Rating 5 out of 5]

I am learning so much really cool stuff about the brain as well as foods that really improve, not slow down cognitive decline, but actually improve your brain's function. I consider myself a very well informed health conscious person with a super clean and healthy diet and I learned new, helpful information. She gives solid, real advice, no silly diet trends or fads. Real advice that is backed up with studies. She also talks about games for your brain, physical exercise, how your thoughts effect your brain, breathing, meditation and so much more. I am not even to the end and had to write a review already. Cant wait to finish it. I highly recommend this book. This is the era of better health and well being and this is a must have if you care about your health.
Amyris Wilson

[Jackie Sunday · Rating 4 out of 5]

This is a book that I will need to read more than once as it includes a lot of information about what's best for the brain: vitamins, food, sleep, water, eliminating stress with meditation and adding a decent amount of exercise everyday. She gives a overview of the brain function and then addresses how to keep it in a healthy mode. Examples of real-life stories creates a decent reinforcement.

The book is easy to understand without a lot of technical details which can be overwhelming. It's all about what is best for the brain to maintain good performance especially as one ages. For those who want to understand more, there is a section at the end which provides notes related to each chapter and also brain-related acronyms. As we age, it gets more important to follow these guidelines.

[Chad · Rating 4 out of 5]

Of all of the self help type books, I hope this one is correct. Interesting information put forth in relation to the human brain. The author claims scientific backing and validated results. It is an interesting read if nothing else, but I am definitely tempted to read it again and take good notes of things to try, change, and do.

Some of it is common sense: eat well, exercise, don't do drugs, wear your seatbelt ( I may have added that last one...) But the author does get vey specific with certain layers of advice that may be worth a try. I guess I have nothing to lose since the book also listed all of the bad habits that just happen to be the majority of things I do!

[Dan Dreher · Rating 5 out of 5]

The User Manual for Your Brain
Reviewed in the United States on February 19, 2021
I have known Dr. Willeumier for over 12 years. Her approach to physical and mental well being saved my life and I continue to follow her advice with exceptional results. I have tried to share her knowledge with friends and family but have had trouble putting all the information together. This book does just that! And the excellent indexing allows for quick retrieval of all topics. Kristen writes in an easy to understand manner and has notes referring to books and documents with more details on each subject. In some cases she has the link to an article on the internet for easy research.

[Darren · Rating 5 out of 5]

This is a fantastic read for anyone looking to up their game, enhance memory, activate optimal health, or simply become more confident. Dr. Kristen Willeumier’s beautiful heart and brilliant understanding of the brain provides real time tools and practical strategies for hacking your brain into peak human potential. In BIOHACK YOUR BRAIN, Dr. Willeumier shows us how we can boost our brain’s cognitive performance by increasing alertness, concentration, memory, problem-solving ability, mental endurance and much more. These pages are packed with the latest science and effective applications for stepping into the next greatest version of you. Enjoy the ride!

[Jodi Suson · Rating 5 out of 5]

Spot On! A must have for every bookshelf. A Must Have for those that want to reclaim your health

I listened to this book and I also bought the hard copy of the book. Dr. Kristen is a wealth of information and if you want to reclaim your brain, and take control of your health, I would buy both the hard copy and the audio version. Listen in the car or while you exercise. Go back and use the hard copy to make sure you have easy access to her recommendations. As a nutritionist, I can tell you that she does not miss a beat. Most important is that Dr. Kristen has real world experience and she makes health very easy to understand. Thank you for your contribution to the world of health!

[Katie Gendel · Rating 3 out of 5]

Research driven advice on optimizing brain health. The author’s recommendations were pretty straightforward by exercising, a plant based / Mediterranean diet, staying hydrated, relieving stress and brain exercises to help with cognitive function and neurogenesis. I enjoyed the chapter on exercises learning how more aerobic exercises improve cerebral blood flow and working out in the morning helps with focus. The supplements chapter was interesting as well filtering the most important ones to take.

Tonal March Bookclub read

[Babette Perry · Rating 5 out of 5]

This is a thoughtfully written, comprehensive brain health guide written by a neuroscientist who is not only an expert in her field, but is someone who is full of compassion and hope. It's clear that she is passionate about this subject and wants to empower others to love and care about the brain as much as she does. As a mother of two Division I football players, I think this is a must-read for all of the parents who are concerned about concussions and CTE. I'm following her guidance and will keep this on hand as a reference manual for my family.