These 7 Habits Optimized My Brain (And Increased Metabolism 10%)

Thomas DeLauer says building CO2 tolerance was his top brain optimization in 60–90 days. He explains that during stress, shallow breathing raises CO2, which triggers more panic and impairs executive function. Betco breathing—structured nasal breathing with occasional holds—conditions the brain to handle CO2 without hitting the panic button. A study from the British College of Osteopathic Medicine found that 4 weeks of this practice gave subjects a 10% increase in ventilatory CO2, a 53% increase in breath-holding time, and a 10.3% increase in energy expenditure. He also sees improved brain oxygenation via the Muse headband's fNIRS. The practice only takes 10 minutes per day, and he directs viewers to search for instructional videos.

Thomas explains that the brain’s glymphatic system depends on pressure differences, not blood flow, to move cerebrospinal fluid and remove metabolites like beta-amyloid. Sauna increases intracranial pressure through vasodilation and osmotic shifts, effectively enhancing this cleaning process. He cites a Preventive Medicine Reports study tracking nearly 14,000 people: those who saunaed 9–12 times per month had a 53% lower risk of developing dementia. He personally validates the brain effects by seeing distinct EEG patterns on his Muse headband after sauna sessions.

Thomas concedes grounding seems wacky but references a 2011 study that found immediate EEG changes when subjects grounded, a finding he replicated with his Muse headband. Another study showed reduced inflammatory cytokines tied to dopamine, suggesting a recalibration of dopamine signaling. He points out that as electrical beings, connecting with Earth’s natural frequency may restore balance.

Thomas discusses traditional fasting as a tool specifically for brain health. The reduction of insulin resistance and neuroinflammation leads to better cognitive performance and metabolic function. He references improved 'network stability'—better communication between brain regions—and suggests that even a weekly 18–24 hour fast can yield benefits. He ties this to the brain’s need for optimal metabolic conditions, similar to CO2 tolerance and oxygenation.

Thomas cites a June 2025 study where 72-hour phone abstinence led to significant fMRI changes. Subjects showed reduced reactivity in the nucleus accumbens and alterations in the parietal cortex associated with cravings. He explains that dopamine and serotonin systems don’t differentiate between digital and food rewards; overstimulation from the phone can drive overall craving. He personally uses 12-hour phone breaks and likens the initial difficulty to the start of a food fast but says the brain reset is unparalleled. He recommends using the Muse headband to see pre/post EEG differences.

Thomas explains that many people under stress breathe shallowly, which builds CO2 and triggers a sympathetic panic response, impairing executive function and fat loss. By deliberately training the brain to tolerate higher CO2 levels, this cycle breaks. He cites a 4-week study from the British College of Osteopathic Medicine where subjects doing Betco breathing saw a 10% increase in ventilatory CO2 tolerance, a 53% increase in breath-holding time, and a surprising 10.3% rise in energy expenditure. The mechanism is the Bohr effect: elevated CO2 acidifies blood, reducing hemoglobin's oxygen affinity so more oxygen is released to tissues, including the brain. He notes that fNIRS scans (via his Muse headband) show visibly improved brain oxygenation.

The expert points to a study in ‘Bioactive Foods’ showing acai berries contain almost seven times the anthocyanin content of blueberries. He specifies that the benefit comes from pure acai (not sweetened bowls) because the sugar content is lower. A new 2025 umbrella review published in Molecular Nutrition and Food Research, analyzing 20 studies, found that anthocyanin supplementation increased blood flow to brain regions associated with verbal working memory and directly improved memory performance, as observed under fMRI. He suggests that users of the Muse headband could even see this increase in brain oxygenation themselves.

Thomas admits grounding sounds ‘tinfoil hat’ but references a 2011 Medical Hypothesis study that observed immediate EEG changes when subjects grounded. A separate study in Open Journal of Neurology and Neuroscience found that grounding reduced inflammatory cytokines directly associated with dopamine, suggesting a recalibration of the dopamine system. He argues that the human body is electrical and that the earth's 7.83 Hz Schumann resonance may naturally entrain brain rhythms. He personally validated the EEG changes with his Muse headband.

Thomas describes a study where subjects abstained from phones for 72 hours; fMRI scans afterward showed significant changes in the nucleus accumbens (reward) and parietal cortex (cravings). The dopamine and serotonin systems don't distinguish between different types of stimulation—they just seek it—so phone overuse can cross-sensitize cravings for food. By periodically going phone-free, the brain can recalibrate. He personally does 12-hour digital fasts and admits the first few hours are miserable, akin to starting a food fast, but the cognitive reset is profound. He also recommends using the Muse headband to observe pre/post differences.