🧠 Can you increase your IQ after 25?

❌ IQ Is Not Destiny

You’ve probably heard this lie your whole life:
“IQ is fixed.”

Teachers say it. Psychologists say it. Google says it.
But science says otherwise.

Your brain doesn't stop growing at 18. Or 21. Or even 25.
You just lose the ability to learn passively.
After 25, it takes effort, but it’s still 100% possible.

That means if you're willing to train, your brain is still in the game.

MRI studies show that adults who engage in high-cognitive-demand activities, like memory training, language learning, and meditation, literally grow new neural connections and strengthen grey matter.

🧠 Build a Smarter Brain

Now that we know it’s possible, the next question is simple:

What actually works?

Here are the most effective, science-backed ways to start building a smarter brain, and the easiest ones to plug into your day starting today:

✅ Working Memory Training

The most studied way to boost IQ is dual n-back. In the original 2008 study, 19 days of training led to measurable gains in fluid intelligence, around 5-7 IQ points. Later reviews confirmed 3-5 point improvements with consistent effort.

Results vary. Some studies show transfer, some don’t. But the science is clear: with enough reps, you can make real progress.

✅ Meditation

Yes, really.
A 4-day 20-minute meditation study showed people performed 10x better on memory tasks.

Another long-term trial found average IQ jumped 23% from brainwave meditation, and those gains lasted a year.

Here are 200+ brainwave sessions to try

✅ Exercise

A meta-analysis showed 45-60 minutes of moderate workouts significantly improved memory, focus, and processing speed, even in people over 50.

That’s because exercise increases BDNF, the protein your brain uses to grow.

✅ Eat for your brain

Omega-3s (salmon, walnuts), choline (eggs, beef liver), berries, and leafy greens all fuel neuroplasticity.

They reduce inflammation, support neurotransmitter function, and help your brain build new connections.

✅✅✅ Stay consistent

The brain doesn't level up in a day.
But give it the right inputs every day, and it will change, structurally, chemically, permanently.

A clinical trial showed that adults who did 45 minutes of cognitive training, 5 days a week for 12 weeks, had significant increases in brain volume in areas linked to cognition.

📈 What Most People Get Wrong

Most people don’t fail to increase their IQ because they can’t.
They fail because they expect results without structure.

This isn’t a quick fix. You’re not cramming for an IQ test.
You’re building a brain that thinks better by default.

They try random apps, do 2 days of meditation, skim a podcast, then give up when it doesn’t feel life-changing.

Meanwhile, the research shows real change takes 3 things:

✔️ Daily cognitive strain
Your brain grows when it struggles. You should end sessions mentally tired.

Most people avoid that, they stop at “easy enough.”

✔️ Long-term inputs
In the n-back study, the biggest gains came after 19 sessions.
In the meditation trials, effects grew weeks after the training ended.

Real neuroplasticity takes compound interest, not overnight results.

✔️ Transfer over time
This isn’t about beating a test.
In the best studies, training didn’t just improve performance, it transferred to other skills:
- Faster problem-solving
- Better memory
- Stronger decision-making under pressure

You won’t notice it on day one.

Give it at least 30-60 days of the right input, and your baseline thinking speed changes.

Tools & Resources

💊 Omega-3 by PerformanceLab - The world's cleanest, greenest Omega-3 supplement. For optimal health and performance of the brain, eyes, heart, and (much) more. Suitable for Vegans.

📱 Cronometer - Tracks vitamins and minerals way better than MyFitnessPal. Especially useful for making sure you're getting enough choline, omega-3s, magnesium, etc.

📖 Limitless by Jim Kwik - This book gives real techniques on how to learn faster, remember more, and rewire how you think.

Good reads

Why Your Brain Needs Idle Time
Idle time and mental breaks help your brain process information, enhance creativity, and improve learning.

Neuroplasticity: How the brain changes with learning
How learning new skills or information physically changes the brain, and why this process continues into adulthood.

The Impact of Studying Brain Plasticity
Summarizes what scientists have learned about brain plasticity and how it underlies learning and memory in humans and animals.

Thank you for reading 🙏

I’m still figuring this all out, my brain, this newsletter, life.

But every week I learn something new, and writing these helps me lock it in.

If you have any questions or want to talk more about this stuff, I started a subreddit: r/EnhancingBrain.
It’s kinda dead right now, but you’re welcome to be early.

Thanks for being here, and I’ll see you next Sunday.

🧡, Ernest