Rewiring Your Brain for Peak Performance: The Science Behind Targeted Neurofeedback Training
Based on episode 151 of Make It Happen with Will Polston
When Dr. Andrew Hill first witnessed children with autism developing executive function in just months, or saw seizures disappear after brief neurofeedback training, it challenged everything he knew about brain plasticity. After a decade working in psychiatric hospitals—environments he describes as "revolving doors" where meaningful change seemed impossible—he was seeing dramatic improvements happen faster than anyone thought possible.
"I spent a year teaching one guy to use a fork," Hill recalls from his group home days. "That was my big accomplishment. So to suddenly see test scores skyrocketing in 2-3 months, OCD dropping away, seizures stopping—I'm thinking, wait a minute, this doesn't make sense based on what I know is possible."
Twenty-five years and over 25,000 brain scans later, Hill has become one of the world's leading neurofeedback practitioners. His journey from skeptical observer to pioneer reveals both the immense potential and practical realities of training your brain for peak performance.
The Neurofeedback Revolution: From Therapy to Performance
Traditional neurofeedback emerged primarily as a therapeutic intervention—helping people manage ADHD, anxiety, trauma, and seizure disorders. But Hill recognized something the field was missing: the same mechanisms that resolve dysfunction could enhance normal function.
"The field was mostly about suffering and treatment," Hill explains. "But I realized we weren't just fixing problems—we were revealing what brains could do when they worked optimally."
The basic principle is elegantly simple: measure brain activity in real time and provide feedback when desired patterns emerge. But the execution requires understanding which circuits to target and how different brain regions coordinate.
How Neurofeedback Actually Works
Here's a practical example Hill uses: Take the posterior cingulate, a circuit in the back of your brain that acts like a neurological lifeguard, constantly scanning for threats and redirecting attention.
"When we learn the world isn't safe or predictable, this area cramps up in high gear," Hill explains. "The lifeguard starts scanning the indoor pool for sharks. It's hard to relax when your threat detection system is stuck in overdrive."
In neurofeedback training, you'd place sensors over this region and monitor two key brainwave patterns: beta waves (activated, vigilant state) and alpha waves (neutral, between-the-gears state). The system provides feedback—often through audio tones or visual displays—when the brain produces the desired pattern.
"We're not forcing anything," Hill emphasizes. "We're just showing the brain what it's doing moment to moment and rewarding the patterns we want to see more of. The brain figures out how to produce those states consistently."
Beyond Single Protocols: The Coordination Model
Early in his career, Hill noticed something troubling: single-channel neurofeedback protocols that worked well in clinical settings often failed to translate to real-world performance gains.
"You could train someone to produce perfect SMR [sensorimotor rhythm] at one site, but it wouldn't necessarily improve their focus during actual tasks," he observed. "We were missing something fundamental about how high-performance brains actually work."
The breakthrough came from recognizing that peak performance emerges from coordination between brain regions, not just optimization of individual circuits. This insight led to Hill's development of contingent dual-channel protocols—training two brain regions simultaneously, with feedback contingent on both areas producing optimal patterns.
The Left-Right Performance Partnership
Hill's research reveals that peak performance requires a specific type of interhemispheric coordination:
- Left hemisphere: Excels at sequential processing, maintaining cognitive effort, and executing planned actions
- Right hemisphere: Specializes in monitoring, pattern recognition, contextual awareness, and error detection
"Think of it like a high-performance team," Hill explains. "The left hemisphere is your focused executor—great at staying on task and pushing through challenges. The right hemisphere is your wise supervisor—monitoring the bigger picture, catching mistakes, adjusting strategy based on context."
Traditional single-channel training might strengthen one hemisphere while leaving the other unchanged or even degraded. Contingent dual-channel training requires both hemispheres to produce optimal patterns simultaneously, building the coordination that characterizes peak performance states.
The Thalamocortical Foundation
At the core of Hill's approach is understanding thalamocortical loops—the communication highways between your thalamus (the brain's relay station) and cortex.
"SMR training strengthens the same thalamocortical circuits that generate sleep spindles during rest," Hill explains. "When you can produce robust SMR while awake, those same regulatory mechanisms that maintain sleep stability become available for focused performance."
This explains why SMR neurofeedback often improves both sleep quality and daytime focus simultaneously. You're not training separate systems—you're strengthening the fundamental regulatory circuits that support both functions.
Research by Sterman (1996) and subsequent studies have shown that individuals who naturally produce strong SMR patterns during relaxed wakefulness tend to have:
- Better sleep efficiency and sleep spindle density
- Enhanced sustained attention capabilities
- More stable emotional regulation
- Reduced seizure susceptibility
Individual Alpha Frequency: Your Cognitive Fingerprint
One of Hill's most important insights involves Individual Alpha Frequency (IAF)—your personal alpha peak within the 8-12 Hz band.
"IAF is like a cognitive fingerprint," Hill notes. "It predicts processing speed, working memory capacity, and overall cognitive performance. And here's the key: it can be trained."
Research shows that IAF typically:
- Peaks in young adulthood around 10-11 Hz
- Slows with aging (about 0.1 Hz per decade)
- Correlates with cognitive performance across the lifespan
- Can be enhanced through targeted neurofeedback training
"When someone's IAF is running slow—say 8.5 Hz instead of their optimal 10 Hz—everything feels effortful," Hill explains. "Training to restore optimal IAF can dramatically improve processing speed and reduce mental fatigue."
The Omega-3 Connection
Hill's clinical work led him to discover an unexpected factor influencing neurofeedback outcomes: omega-3 fatty acid status.
"We started noticing that some clients progressed much faster than others, even with identical protocols," Hill recalls. "When we began testing omega-3 levels, a pattern emerged: people with higher DHA and EPA levels responded better and faster to training."
Research supports this connection. Studies by Conklin et al. (2007) and others have shown that omega-3 index (DHA + EPA levels) correlates with:
- Gray matter volume in key cognitive regions
- White matter integrity and processing speed
- Cognitive performance across multiple domains
- Response to interventions targeting brain function
Hill now recommends omega-3 testing and optimization as a foundational step before beginning neurofeedback training.
From Theory to Practice: What Peak Performance Training Looks Like
Hill's approach to peak performance training follows a systematic progression:
Phase 1: Foundation Building
- Assess baseline brain patterns using quantitative EEG
- Optimize supporting factors (omega-3s, sleep, stress management)
- Begin SMR training to establish thalamocortical stability
- Build basic self-regulation skills
Phase 2: Coordination Development
- Introduce dual-channel protocols targeting left-right coordination
- Train specific performance-relevant circuits (attention networks, executive control)
- Develop task-specific protocols based on individual goals
- Integrate real-world performance challenges
Phase 3: Optimization and Integration
- Fine-tune protocols based on performance outcomes
- Train under progressively challenging conditions
- Develop self-monitoring and self-regulation skills
- Create maintenance protocols for long-term benefits
The Caveats and Limitations
Hill is refreshingly honest about neurofeedback's limitations:
"This isn't magic, and it's not for everyone," he notes. "Some people are rapid responders who see changes in 5-10 sessions. Others need 40-50 sessions for meaningful improvements. And a small percentage don't respond well to current protocols."
Key factors that influence outcomes include:
- Baseline brain patterns: Some patterns are more amenable to change than others
- Age and neuroplasticity: Younger brains typically respond faster, though benefits are possible at any age
- Consistency: Regular training sessions produce better outcomes than sporadic efforts
- Individual differences: Genetics, medication use, and other factors affect response
Hill also emphasizes that neurofeedback works best as part of a comprehensive approach: "You can't out-train a terrible diet, chronic sleep deprivation, or extreme stress. The brain changes we're making need a supportive environment to stabilize."
The Future of Brain Optimization
Looking ahead, Hill sees neurofeedback converging with other brain training approaches:
"We're starting to integrate real-time fMRI, combine neurofeedback with cognitive training, and use AI to personalize protocols," he explains. "The goal isn't just to help people perform better—it's to help them understand and optimize their own neurology."
This personalized approach represents a shift from one-size-fits-all protocols to truly individualized brain training. By understanding your unique brain patterns, baseline capabilities, and specific goals, neurofeedback can become a precision tool for performance enhancement.
Key Takeaways for Peak Performance
Hill's quarter-century of research and clinical practice offers several key insights:
- Peak performance requires coordination, not just activation of brain regions
- Thalamocortical stability is foundational for both rest and focused performance
- Individual differences matter more than generic protocols
- Supporting factors (omega-3s, sleep, stress) significantly influence outcomes
- Consistency and patience are essential—meaningful brain changes take time
"The most important thing I've learned," Hill concludes, "is that every brain has untapped potential. The question isn't whether change is possible—it's whether you're willing to do the work to unlock it."
For those intrigued by the possibility of optimizing their cognitive performance, Hill's work demonstrates that the brain's capacity for change extends far beyond recovery from dysfunction. With the right approach, targeted training, and realistic expectations, neurofeedback offers a scientifically grounded path to peak performance.
Dr. Andrew Hill is the founder of Peak Brain Institute and host of the Head First podcast. His research and clinical work have helped thousands optimize their cognitive performance through personalized neurofeedback training.