Systematic attention training that creates measurable brain changes. Eight weeks of mindfulness practice increases gray matter density in hippocampus, reduces amygdala reactivity, strengthens attention networks, and enhances prefrontal-limbic connectivity. Not just relaxation—neuroplasticity through targeted practice. Different practices have different effects. Focused attention (breath concentration) strengthens sustained attention and reduces mind-wandering. Open monitoring (choiceless awareness) enhances meta-awareness and emotional regulation. Loving-kindness increases empathy and social connection. Transcendental meditation produces coherent alpha rhythms. Choose based on goals. Consistency matters—20 minutes daily beats sporadic hour-long sessions. Neurofeedback can accelerate meditation training by providing real-time feedback on brain states.
Biohacking Articles
Livestreams on Meditation
Live Q&A sessions from Neurofeedback & Chill where Dr. Hill demonstrates protocols, answers viewer questions, and explores meditation applications in real-time with QEEG examples and brain training discussions.
Latest Sessions
Livestream
🧠 How Much Meditation Does It Really Take To Change Your Brain?
How Quickly? And how does meditation change your brain?? 💡 WHAT YOU'LL LEARN: ✓ Why your first meditation session creates measurable brain changes ✓ The "8-week rule" for consistent functional benefits ✓ How expert meditators' brains work fundamentally differently (ACC shift) ✓ The minimum "dose" for real brain changes ✓ Why combining meditation with exercise is optimal ✓ Practical timeline for expecting results 📅 When: Tonight at 6 PM Pacific 📌 Subscribe and hit the notification bell so you don't miss future episodes! Can't make it live? Drop your questions in the comments, and I'll try to address them during the stream or later one. The replay will be available afterward. #Neurofeedback #Biohacking #BrainTraining #HealthOptimization #AMA #BrainHealth #Meditation #Aging 💬 Drop your questions in the comments—let's explore brain health together! 👉 Watch LIVE: Mondays 6pm Pacific 📺 YouTube.com/DrHill 👉 Ready to optimize your brain? https://peakbraininstitute.com/brain-training/neurofeedback/ 👉 Book a consult: https://calendly.com/drhill1 👉 Book a discount QEEG: https://peakbraininstitute.com/special/ Key Citations: • Lazar et al. (2005) - First evidence meditation increases cortical thickness: https://doi.org/10.1097/01.wnr.0000186598.66243.19 • Hölzel et al. (2011) - 8 weeks causes structural changes: https://doi.org/10.1016/j.pscychresns.2010.08.006 • Maher et al. (2025) - First meditation session changes deep brain activity: https://doi.org/10.1073/pnas.2409423122 • Jinich-Diamant et al. (2025) - 7-day retreat produces whole-system changes: https://doi.org/10.1038/s42003-025-09088-3 • Kral et al. (2022) - Large study challenges 8-week structural change claims: https://doi.org/10.1126/sciadv.abk3316 • Tang et al. (2010, 2012) - White matter changes in 2-4 weeks: https://doi.org/10.1073/pnas.1011043107 • Fox et al. (2014) - Meta-analysis of brain changes: https://doi.org/10.1016/j.neubiorev.2013.12.008 • Brefczynski-Lewis et al. (2007) - Expertise shows inverted-U in attention networks • Klimecki et al. (2014) - Compassion training recruits ventral ACC circuits
Livestream
NFB & Chill: The Immune System & Biofeedback
Can Brain Training Boost Your Immune System? 🧠💪 The Science of Biofeedback & Immunity Ever wondered if training your brain could actually strengthen your immune system? This deep dive explores the fascinating research connecting neurofeedback, biofeedback, and immune function - and the results might surprise you! 🔬 What We Cover: 7 Key Studies Revealed: Breast cancer patients showing 18-month immune improvements HIV patients boosting CD4+ immune cells through EEG training Panic disorder patients reducing inflammation via heart rate variability Depression patients lowering inflammatory markers with brain training And more groundbreaking research! The Bottom Line: ✅ HRV (Heart Rate Variability) biofeedback & Meditation have the STRONGEST evidence for reducing inflammation and supporting a strong immune response ✅ EEG neurofeedback shows real promise but needs more research ✅ Multiple mechanisms at work: vagus nerve, stress hormones, brain-immune connections ⚠️ Still experimental - this is not meant as clinical advice. This is an interactive stream - bring your questions about brainwaves, neurofeedback, or anything brain-related. Whether you're new to neurofeedback or a seasoned practitioner, all levels welcome! 🎯 Key Mechanisms Explained: Vagal Pathway: How slow breathing activates your "rest & digest" system HPA Axis: The stress-cortisol-immunity connection Brain-Immune Loops: Direct neural control of immune responses 🔍 Research Quality Notes: We critically examine the limitations: small sample sizes, blinding challenges, and why we need bigger studies before clinical applications. Perfect for: Biohackers, health enthusiasts, researchers, clinicians, anyone curious about the mind-body connection #Neurofeedback #Brainwaves #QEEG #Biohacking #Neuroscience #LiveStream #BrainOptimization 🔴 LIVE EVERY MONDAY 6PM PT Subscribe and hit the bell for weekly brain health updates! CONNECT: 💬 Chat with us live during the stream 📧 Questions? Drop them in the comments 🔔 Turn on notifications for upcoming streams 🧠 RESOURCES 🧠 👉Book a free consult call: https://calendly.com/drhill1 👉$250 off QEEG Brain Mapping at Peak Brain: https://peakbraininstitute.com/special/ Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., Urbanowski, F., Harrington, A., Bonus, K., & Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570. https://pubmed.ncbi.nlm.nih.gov/12883106/ Gruber, B. L., Hersh, S. P., Hall, N. R., Waletzky, L. R., Kuntz, J. F., Carpenter, J. K., Kverno, K. S., & Weiss, S. M. (1993). Immunological responses of breast cancer patients to behavioral interventions. Biofeedback and Self-Regulation, 18(1), 1-22. https://pubmed.ncbi.nlm.nih.gov/8448236/ Hinca, B., Świerc, E., Małecka, A., Grzeszczyk, M., Dusza, A., & Zieliński, J. (2024). Effects of electroencephalogram neurofeedback intervention on blood C-reactive protein levels in astronauts attending 2-week long analog moon mission. Brain Sciences, 14(8), 843. https://www.mdpi.com/2076-3425/14/8/843 Lehrer, P., Karavidas, M. K., Lu, S. E., Coyle, S. M., Oikawa, L. O., Macor, M., Calvano, S. E., & Lowry, S. F. (2010). Voluntarily produced increases in heart rate variability modulate autonomic effects of endotoxin induced systemic inflammation: An exploratory study. Applied Psychophysiology and Biofeedback, 35(4), 303-315. https://pubmed.ncbi.nlm.nih.gov/20635134/ Morgan, N., Irwin, M. R., Chung, M., & Wang, C. (2014). The effects of mind-body therapies on the immune system: Meta-analysis. PLoS One, 9(7), e100903. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0100903 Petrowski, K., Herhaus, B., Schöniger, C., Frank, M., & Pyrc, J. (2023). Effect of a slow-paced breathing with heart rate variability biofeedback intervention on pro-inflammatory cytokines in individuals with panic disorder - A randomized controlled trial. Journal of Affective Disorders, 329, 264-270. https://www.sciencedirect.com/science/article/abs/pii/S016503272300109X Schummer, G. J., Noh, S. M., & Mendoza, J. J. (2013). The effect of neurofeedback and cranial electrotherapy on immune function within a group of HIV+ subjects: A controlled study. Journal of Neurotherapy, 17(3), 151-161. https://www.isnr-jnt.org/article/view/16489 Shields, G. S., Spahr, C. M., & Slavich, G. M. (2020). Psychosocial interventions and immune system function: A systematic review and meta-analysis of randomized clinical trials. JAMA Psychiatry, 77(10), 1031-1043. https://pmc.ncbi.nlm.nih.gov/articles/PMC7272116/ Young, K. S., Siegle, G. J., Misaki, M., Zotev, V., Phillips, R., Drevets, W. C., & Bodurka, J. (2018). Real-time fMRI neurofeedback amygdala training may influence kynurenine pathway metabolism in major depressive disorder. NeuroImage: Clinical, 18, 980-989. https://www.researchpad.co/article/doi/10.1016/j.nicl.2021.102559
Livestream
Neurofeedback & Chill: Biohacking Meditation
🌟 Neurofeedback & Chill: Biohacking Meditation 🌟 Ever wondered how meditation can be supercharged with neurofeedback? Join me for this week’s "Neurofeedback & Chill" session as we dive into the intersection of brain training and mindfulness. We’ll cover the basics of what meditation is - and is not - and explore how neurofeedback can enhance your meditation practice, helping you achieve deeper relaxation, better focus, and greater mental clarity. 🧘 Topic: Biohacking Meditation 📅 When: Monday at 6 PM Pacific 🎥 Where: YouTube.com/DrHill I’ll start by explaining and demonstrating neurofeedback techniques, followed by a live Q&A where we discuss biohacking, meditation, sleep, stress management, and more. Whether you're new to neurofeedback or a seasoned pro, there’s something for everyone. 👉 Tune in, ask your questions, and let’s biohack our way to a better brain! #NeurofeedbackAndChill #Biohacking #Meditation #BrainHealth #Mindfulness #Neurofeedback #QEEG #ShiftHappens #DontJustDoSomethingSitThere Hang out with me every Monday at 6pm Pacific while I do a neurofeedback session, or some other biohacking exploration. I'll first explain and answer questions about what I am doing, and then answer other biohacking questions, or questions on optimizing sleep, stress, performance, speed of processing, brain fog, etc. Get into the chats & comments with your questions - live or later! Need your own QEEG? Check out Peak Brain's Summer Special to get $250 off a QEEG: https://peakbraininstitute.com/SummerSpecial Want to read more about Biohacking Meditation? You are in luck! I wrote a longer article: https://andrewhillphd.com/biohacking-meditation/
Livestream
🧠 Alpha Waves Decoded: Neurofeedback & Chill
Join Dr. Hill for this week's Neurofeedback & Chill as we dive deep into the fascinating world of alpha brain waves (8-12 Hz) and their manipulation through neurofeedback. From cortical idling to attentional gating, from mood regulation to immune function, we'll explore the multifaceted applications of alpha training. In this comprehensive session, discover: The foundational mechanisms of alpha rhythms How individual alpha frequency impacts cognitive performance Alpha's crucial role in attention and ADHD Historical protocols from Kamiya to Peniston Cutting-edge applications for pain, sleep, and immune function Whether you're a neurofeedback practitioner, researcher, or simply curious about optimizing brain function, this livestream offers valuable insights into one of the most clinically significant brain wave bands. Read more: https://andrewhillphd.com/decoding-alpha-waves/ 🔔 Join us LIVE every week at 6PM Pacific! 📚 Bring your questions for the Q&A session following the presentation #neurofeedback #alphatraining #brainwaves #eegneurofeedback #neuroplasticity Keywords: alpha waves, neurofeedback, EEG, brain waves, alpha-theta, Peniston Protocol, ADHD, alpha blocking, alpha asymmetry, occipital alpha, peak alpha frequency, cognitive enhancement, brain training, neuroplasticity, Hans Berger, alpha synchrony, attention training, pain management, sleep improvement, mood regulation, depression treatment, meditation, relaxed alertness, cortical idling 💬 Drop your questions in the comments—let's explore brain health together! 👉 Watch LIVE: Mondays 6pm Pacific 📺 YouTube.com/DrHill 👉 Ready to optimize your brain? https://peakbraininstitute.com/brain-training/neurofeedback/ 👉 Book a consult: https://calendly.com/drhill1 👉 Book a discount QEEG: https://peakbraininstitute.com/special/
Livestream
🧠 Neurofeedback Optimization: Understanding What Impacts Your Brain Training | Live
🧠 Neurofeedback Optimization: Understanding What Impacts Your Brain Training | Live Q&A Join us for an essential discussion about the various factors that can influence your neurofeedback results. Whether you're new to neurofeedback or an experienced user, understanding these variables is crucial for optimal outcomes. In this session, we'll explore: ⚡ Medication Interactions: Understanding how various prescriptions affect training 🎯 Lifestyle Factors: Key elements that impact session effectiveness 💡 Optimization Strategies: Evidence-based approaches to maximize results 🧠 Success Factors: Critical elements for long-term positive outcomes Plus: Live Q&A where we'll address your specific questions about optimizing neurofeedback effectiveness. This session is perfect for anyone currently doing neurofeedback or considering it as part of their optimization journey. Get practical insights to enhance your brain training results. Join every mMonday 6PM PT Drop your questions below! 👉 Read more: https://andrewhillphd.com/biohacking-guides/ https://peakbraininstitute.com/brain-training/neurofeedback/ 👉 Ready to optimize your brain? Book a consult: https://calendly.com/drhill1 👉 Book a discount QEEG: https://peakbraininstitute.com/special/ ⏰ Join us LIVE every Monday at 6pm Pacific #NeurofeedbackAndChill #Biohacking #AMA #CommunityQ&A #Neurofeedback #BrainOptimization #CognitiveEnhancement #brain #neuroscience
Head First Podcast
Ep14 - The Lifestylist: Dialing in what works, with Luke Storey
Fashion stylist, transformational coach, public speaker, and entrepreneur Luke Storey joins HeadFirst with Dr. Hill to discuss his journey from fashion styles to life stylist, and how he uses himself as a guinea pig to evaluate different biohacking strategies.
Ep13 - Becoming Ultra Spiritual and HealthyAF with JP Sears
Health coach and comedian, JP Sears, discusses how comedy can deliver different perspectives and help us get in touch with our emotions by teaching us to not be so rigid and attached to our own beliefs to the point that we can negatively impact our health and well being. JP also shares 3 affirmations that he lives by, plus his daily self-care rituals to center the mind, wake up the body, connect mind with body, and connect to feelings.
Ep8 - Meditation, Mindfulness, and Psychology of Anxiety with Dr. Lobsang Rapgay
Dr. Lobsang Rapay joins Dr Hill to discuss his early experience as a Tibetan monk and how it lead to a life in clinical psychology. Dr Rapgay talks about distancing yourself from your emotions in order to not be controlled by them. He speaks about techniques for extinguishing learned fear responses after the fact, as well as using mindfulness to conquer fear and anxiety. Dr. Lobsang Rapgay, PhD, Adjunct Assistant Professor Lobsang Rapgay, Research and Clinical psychologist at the Department of Psychiatry UCLA. He was the Director of the Behavioral Medicine Clinic and Program and an Assistant Clinical Professor at UCLA Semel Institute at UCLA for over six years. He is currently studying the behavioral and neural correlates of fear re-consolidation.
Ep7 - What is Ashtanga Yoga, with Certified Ashtanga teacher, Jörgen Christiansson
Learn a bit about Asthanga yoga from Jörgen Christiansson, a Certified Ashtanga yoga teacher with more than 30 years experience. He and Dr. Hill speak about yoga, meditation, long days in Sweden, and why Ashtangis take “Moon Days” off. Jörgen Christiansson is certified by the Sri.K. Pattabhi Jois Ashtanga Yoga Institute in Mysore India and has had a lifelong relationship with Yoga. With more than 30 years of teaching experience, he teaches Ashtanga Yoga in the same traditional manner as was taught to him by his Guru. Jörgen has a unique ability to sense each student’s limits and abilities. With his positive and inspiring nature, he safely helps his students break through old patterns and fears.
Guest Appearances
Neuroscience Of Enlightenment
Episode 53 of the Acid For Squares Podcast with guest Dr. Andrew Hill, a leading neuroscientist, shares the remarkable story of his friend who set out to achieve the Jhanas, profound states of meditative absorption outlined in Buddhist traditions. Today, Harvard is studying his brain, and Dr. Hill is testifying to the extraordinary transformation he witnessed firsthand. #brain #brainscience #awakening #enlightenment #consciouness #meditation #shorts
The Secret to Success That No One Uses
The Secret to Success That No One Uses In this eye-opening video, Dr. Andrew Hill, a brain expert, explains how a simple daily ritual like meditation can help you burn off morning stress, balance blood sugar, and start your day with clarity. Most people skip this powerful tool, but adding just 5-10 minutes of mindful movement or breath work can completely shift your energy. No fancy workouts needed — just simple, natural habits that fit right into your morning routine. If you’ve been feeling overwhelmed or sluggish, this could be the game-changer you need. Watch now and discover how to build your own “minimal viable practice” that actually sticks! #MeditationBenefits #UnderusedMeditation #MorningRituals #SelfCareHacks #BrainHealth #MinimalViablePractice #StressReliefTips #mindfulliving #DailyMeditation #SimpleSelfCare #cameronedwardbenton #gettingtoknowyou 🎙️ Don’t miss out! If you enjoyed this episode of Getting to Know You, hit the Subscribe button and turn on notifications 🔔 to stay updated on our latest deep-dive conversations. 💬 Join the conversation! Drop your thoughts, questions, or favorite insights in the comments below—we’d love to hear from you. ✨ Discover more: Explore untold stories, unique perspectives, and thought-provoking interviews. Check out our playlist for more inspiring episodes. Stay Connected with Us! We’d love to hear from you and share more amazing content. Follow us on our socials for exclusive updates, behind-the-scenes moments, and much more: 🌟 Instagram: Getting to Know You Podcast 💬 Facebook: Cameron Edward Benton 📖 Threads: @camedwardbenton 🎥 TikTok: @camedwardbenton 👉 Don’t miss out—click the links and follow us now to join our community! Your support means the world to us! Let’s get to know each other better. Stay curious! Keywords: Cameron Edward Benton, Getting to Know You podcast, neurofeedback benefits, trauma healing, mental health awareness, brain training, EEG neurofeedback, biofeedback therapy, rave culture healing, EDM community, festival life insights, electronic music spirituality, psychedelic integration, plant medicine journey, alternative healing, holistic wellness, personal growth podcast, self-improvement tips, spiritual awakening, conscious living, biohacking techniques, health optimization, HRV training, binaural beats, mindfulness practices, relationships advice, conscious sexuality, interviews with unique people, deep conversations, human experience, societal norms, authentic self, neuroscience breakthroughs, modern spirituality, psychological well-being, creative expression, neurodivergence support, stress reduction, identity exploration, wisdom talks, life lessons podcast, transformation stories.
Reduce your suffering by understanding your brain
Ep 251 w/ Dr. Andrew Hill @peakbraininstitute7638 #neuroscience #neurofeedback #peakbraininstitute
Increase Your IQ & Brain Performance With Neurofeedback - Dr. Andrew Hill
Join the weekly newsletter for more: https://thesleepconsultant.com/newsletter/ About This Episode: Andrew Hill is an accomplished entrepreneur and educator dedicated to the field of brain optimization. As the Founder and Director of Peak Brain Institute, he has established a groundbreaking brain fitness center that offers a wide range of services including QEEG brain mapping, neurofeedback, mindfulness, and meditation coaching. Holding a PhD in Cognitive Neuroscience from UCLA, Andrew is deeply passionate about self-regulation and peak performance. With a specialization in EEG Biofeedback and Neurofeedback for peak attention and neurodevelopmental populations, Andrew currently focuses on leveraging applied neuroscience tools like QEEG and neurofeedback to optimize peak performance across all ages, performance levels, and individual goals. Here’s a glimpse of what you’ll learn: - Why sleep is so important for our brains. - Inspiring neurofeedback transformations - Exciting insights when you get your brain mapped - Tools you can use at home to train your brain - The correlation between improved brain performance and increased success in business In This Episode Sleep, an essential component of our well-being, plays a critical role in maximizing productivity. In today's fast-paced world, lack of sleep can adversely affect individuals across various domains, including entrepreneurs, athletes, and those suffering from stress or trauma. In this episode, we dive into the importance of sleep and how optimizing it can significantly impact our productivity, cognitive function, and overall performance. As our guest on The Sleep Experience podcast, Andrew Hill brings his wealth of knowledge and experience to shed light on the fascinating field of brain optimization and how it can positively impact our lives. Get ready to learn valuable insights into enhancing cognitive function, achieving peak brain performance, and cultivating a mindful approach to self-improvement. Remember, by upgrading your sleep; you can experience automatic generation of ideas, reduced stress, improved relationships, and increased income. Don't miss out on this opportunity to transform your business and personal life by doing more with less through a more efficient and optimized brain.
How to Be Smarter: quantitative EEG, neurofeedback, meditation, & nutrition with Andrew Hill, PhD
Andrew Hill, PhD is one of the top peak performance coaches in the country. He holds a Ph.D. in Cognitive Neuroscience from UCLA’s Department of Psychology and continues to do research on attention and cognition. Research methodology includes EEG, QEEG, and ERP. He has been practicing neurofeedback since 2003. In addition to founding Peak Brain Institute, Dr. Hill is the host of the Head First Podcast with Dr. Hill and lectures at UCLA, teaching courses in psychology, neuroscience, and gerontology. #Brain #Health with Dr. Nissen brings you advancements in #medicine, #neuroscience, #psychiatry, and #nutrition to help you live a better life. Dr. Nissen’s expert interviews reveal new, evidence-based approaches to enhancing #mental health, sharpening #cognition, and optimizing performance. With topics such as #optogenetics, #Alzheimer’s disease, #neuromodulation, #depression, the #Mediterranean Diet, and #psychedelics, this show is sure to expose listeners to new topics on the frontiers of medicine and neuroscience. Join our community at http://drnissen.com Subscribe to the podcast at https://podcasts.apple.com/us/podcast/brain-health-with-dr-nissen/id1510757864 Dr. Nissen is a medical doctor (MD) and TEAM-CBT Therapist. This show is intended for entertainment and educational purposes only and does not substitute personalized medical advice. Please speak with your doctor before attempting any medical or major diet and lifestyle changes. Check out Dr. Nissen's new children's book on empathy and emotional intelligence, Emily Empathy! http://bit.ly/emilyempathy