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The Three Waves of Wellness: A Comprehensive Guide to Brain Health

In the realm of holistic health and wellness, light, sound, and vibration have pioneered a revolutionary approach. Since 1986, we have used this method to maintain and enhance brain health through what I call the “Three Waves of Wellness.” This framework integrates diet, movement, and brain fitness to foster optimal cognitive function and overall well-being. This article explores these three waves, providing practical tips and scientific insights into how each wave contributes to brain health.

The First Wave: Diet

You Can’t Outthink a Bad Diet

The saying “You can’t outthink a bad diet” underscores the critical role nutrition plays in brain health. The brain, a highly metabolic organ, requires a constant supply of nutrients to function optimally. Poor dietary choices can lead to inflammation, oxidative stress, and impaired cognitive function. Conversely, a diet rich in brain-boosting foods can enhance cognitive performance, protect against neurodegenerative diseases, and improve overall mental clarity.

Brain Foods and Tips

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly those found in fatty fish like salmon, mackerel, and sardines, are crucial for maintaining the structural integrity of brain cells. They support synaptic plasticity, which is essential for learning and memory.

Tip: Aim to include fatty fish in your diet at least twice a week. If you are vegetarian or vegan, consider flaxseeds, chia seeds, and walnuts as alternative sources.


Berries, such as blueberries, strawberries, and blackberries, are rich in antioxidants like flavonoids. These compounds combat oxidative stress and inflammation, which can damage brain cells.

Tip: Add a handful of berries to your breakfast cereal, smoothie, or snack for a brain-boosting treat.

Healthy Fats

Avocados, nuts, and olive oil provide healthy monounsaturated fats that support brain health by improving blood flow and reducing inflammation.

Tip: Use olive oil as your primary cooking oil and snack on a small handful of nuts daily.

Vitamins and Minerals

Leafy greens like spinach, kale, and broccoli are packed with vitamins and minerals, including vitamin K, lutein, and folate, which are linked to slower cognitive decline.

Tip: Incorporate a variety of leafy greens into your meals, such as in salads, smoothies, or as a side dish.


Staying hydrated is essential for brain function. Even mild dehydration can impair cognitive abilities.

Tip: Drink at least eight glasses of water daily and consider foods with high water content, such as cucumbers and watermelon.

The Second Wave: Movement

Connecting the Brain and Body

Movement is not only beneficial for physical health but also crucial for cognitive function. Engaging in regular physical activity enhances brain health by increasing blood flow, reducing inflammation, and promoting the release of neurotrophic factors that support neuron growth and survival.

Yoga and Tai Chi


Yoga combines physical postures, breath control, and meditation. It enhances brain function by promoting relaxation, reducing stress, and improving mental clarity.

Tip: Incorporate a daily yoga routine, even if it’s just for 10-15 minutes. Focus on poses that enhance balance and flexibility, such as Tree Pose (Vrksasana) and Warrior II (Virabhadrasana II).

Tai Chi

Tai Chi, a form of martial arts, emphasizes slow, deliberate movements and deep breathing. It improves balance, reduces stress, and enhances cognitive function by fostering a mind-body connection.

Tip: Practice Tai Chi in the morning to start your day with clarity and calm. Joining a local class or following online tutorials can help you get started.

The 60uP Balance Board

The 60uP Balance Board is a unique tool designed to improve balance, coordination, and cognitive function, especially in older adults. By challenging the body to maintain balance, it stimulates the brain’s proprioceptive system, enhancing neural connections.

Tip: Use the 60uP Balance Board for 10-15 minutes daily. Start with basic exercises and gradually progress to more challenging movements as your balance improves.

How Movement Improves Brain Function

Physical activity increases the production of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports the growth and survival of neurons. It also enhances the brain’s plasticity, allowing it to adapt and form new connections more efficiently. Regular exercise has been shown to improve memory, attention, and executive function, making it a critical component of brain health.

The Third Wave: Brain Fitness

Light, Sound, and Vibration

Brain fitness involves using light, sound, and vibration to stimulate and enhance brain function. These modalities can improve cognitive abilities, promote relaxation, and support overall mental health.

BrainTap®: Proven Science and Neuroplasticity

BrainTap, is the device I created that combines light, sound, and guided meditation to enhance brain fitness. It uses specific frequencies and patterns to promote relaxation, improve focus, and stimulate neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections. BrainTap uses specific neuro algorithms in our over 2000 sessions combined with guided imagery to produce very specific health results in assisting your brain to do what it does best… heal.

Tip: Incorporate BrainTap sessions into your daily routine. Consistency is key to experiencing the full benefits of this technology.

The “Saving Your Brain” Study

In a groundbreaking study led by Dr. Kelly Miller, the “Saving Your Brain” program demonstrated the profound impact of increasing brain energy on cognitive health. Participants, who were initially on the dementia spectrum, engaged in a six-week regimen that included BrainTap sessions. The results were remarkable: all participants were removed from the dementia spectrum and returned to an active lifestyle. You can learn more about this study in the book, “Saving Your Brain” by DR. Kelly Miller.

Study Highlights

– Duration: 6 weeks

– Interventions: BrainTap sessions, dietary changes, and physical exercise

– Outcomes: Significant improvement in cognitive function, memory, and overall brain energy

Building Neuroplasticity

Neuroplasticity is the brain’s ability to change and adapt in response to new experiences. BrainTap promotes neuroplasticity by using specific frequencies of light and sound that target different brainwave states, such as alpha, beta, delta, and theta waves. This stimulation enhances the brain’s capacity to form new neural pathways, improving cognitive function and emotional resilience.

Tip: Combine BrainTap sessions with activities that challenge your brain, such as learning a new skill or engaging in creative hobbies, to maximize neuroplasticity.

The Three Waves of Wellness—diet, movement, and brain fitness—offer a comprehensive approach to maintaining and enhancing brain health. By integrating nutritious foods, regular physical activity, and innovative brain fitness technologies like BrainTap, you can support cognitive function, promote neuroplasticity, and improve overall well-being.

Final Tips for Implementing the Three Waves of Wellness

1. Diet:

   – Include brain-boosting foods like fatty fish, berries, nuts, and leafy greens in your diet.

   – Stay hydrated and avoid processed foods and trans fats.

2. Movement:

   – Engage in regular physical activities like yoga, Tai Chi, and balance exercises using tools like the 60uP Balance Board.

   – Aim for at least 30 minutes of moderate exercise most days of the week.

3. Brain Fitness:

   – Incorporate BrainTap sessions into your daily routine to enhance neuroplasticity and cognitive function. If you are not a BrainTap user you can start your journey with a free 14 day trial at www.BrainTap.com.

   – Challenge your brain with new skills, hobbies, and creative activities.

By adopting these practices, you can foster a healthier, more resilient brain and enjoy a higher quality of life. The journey to brain health is a lifelong commitment, but with the right tools and strategies, it’s a journey that can be both rewarding and transformative.

BrainTap® is a registered trademark of BrainTap, Inc. USA

Patrick Porter

Hello, I’m Dr. Patrick Porter, the proud Founder & CEO of BrainTap. My unwavering passion for understanding the intricacies of the brain has fueled my mission to enhance lives through the power of neuroplasticity. This journey began in college, where I personally experienced the transformative effects of rewiring my brain to think, sleep, and perform optimally. I quickly realized that access to this life-altering technology was limited to practitioners, and I knew that had to change. Today, I have the immense privilege of sharing this groundbreaking science with the world through BrainTap. I now make over 40 appearances annually. My daily routine incorporates Wake-Up, Afternoon Reboot, and Go-to-Sleep sessions. I even indulge in sessions during flights and hotel stays to stave off jet lag. The most gratifying aspect of my work is witnessing the remarkable improvements in people’s brain function. At BrainTap, we’re on a mission to make a lasting, positive impact on the world—one brain at a time.

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