ADHD Optimization Guide: 8 Biohacking Strategies to Heal the Root Causes
Here's how to fix the real causes — from brain inflammation to gut health — and finally get lasting focus, calm, and energy.
What if ADHD wasn’t a lifelong sentence — but a signal your body is out of balance?
That question changed everything for me.
My Story
When I was a kid, a doctor told my parents, “Your son is a textbook case of ADHD. He needs Adderall.”
My dad almost swung on him. So I didn’t take it.
Without meds, school was brutal. I barely scraped through high school.
In college, I caved. Friends had Adderall, and it was magical — at least at first. I could focus. I could study. Life felt amazing.
But even with a “balanced” protocol (five days on, two days off, plus all my biohacks), the crash was brutal. A doctor once told me, “Adderall is like kicking a horse into overdrive. Eventually, the horse collapses.”
That hit me. I didn’t want to be the horse.
So I dug deeper: What else could I do to calm my mind, unlock laser focus, and actually feel in control of my brain?
The answer flipped my whole perspective — my brain wasn’t broken. It was inflamed.
No one had told me ADHD could be physical — rooted in inflammation, poor sleep, nutrient deficiencies, and gut dysfunction. I’d only heard it described as a chemical imbalance. Something to “manage,” not heal.
I went all in. And what I found works — whether you’ve been diagnosed with ADHD, feel scattered, or just know your brain isn’t firing like it should.
Here are 8 science-backed, biohacker-approved ways to heal the root causes of ADHD and turn distraction into your superpower.
1. Eat an Anti-Inflammatory Diet for ADHD
Gluten, dairy, artificial dyes, preservatives, and seed oils can all trigger immune responses that throw your brain chemistry off. ADHD brains are especially sensitive to food — and most people have no idea.
When your gut lining is compromised (because of an inflammatory diet) inflammatory endotoxins leak into your bloodstream, triggering systemic inflammation — including in your brain.
Eat more:
Omega-3-rich foods (wild-caught fish, flaxseeds, walnuts, grass fed beef)
Anti-inflammatory vegetables (leafy greens, broccoli, colorful veggies)
Healthy fats (avocado, olive oil, coconut oil, grass fed butter & tallow)
Avoid:
Gluten, dairy, sugar
Processed foods
Artificial additives and seed oils
Biohacker Note: I use wild-caught sardines for a cheap, portable omega-3 source and always travel with a small bottle of fresh pressed extra virgin olive oil so I’m never stuck eating seed oils at restaurants.
2. Fix Gut–Brain Axis Dysfunction in ADHD
The gut–brain axis is critical for focus, mood, and mental clarity.
An imbalanced microbiome (dysbiosis) produces inflammatory compounds that cross the blood–brain barrier and disrupt neurotransmitter balance. Leaky gut allows toxins like lipopolysaccharides into your bloodstream, triggering brain inflammation.
How to repair it:
Feed the good guys: eat probiotic-rich foods (sauerkraut, kimchi) and prebiotic fibers (onions, garlic, asparagus).
Heal the lining: glutamine, zinc carnosine, and aloe vera help restore gut barrier integrity.
Target overgrowth: use herbal antimicrobials if needed (work with a practitioner).
What I use: MassZymes, Magnesium Breakthrough, Microbiome Breakthrough.
To-Do:
✅ Take a high-quality spore-based probiotic
✅ Add one gut-healing food daily (bone broth, slow-cooked veggies)
✅ Try glutamine (5 g) before meals to support gut lining
Biohacker Note: Bone broth every morning for a week straight is my “gut reset button” — plus it’s cheap and tastes way better than it sounds.
3. Support Mitochondrial Function for Better Focus
If your mitochondria are sluggish, so is your focus.
These tiny power plants inside neurons produce ATP — the energy currency your brain runs on. When oxidative stress, toxins, or nutrient gaps slow them down, you get mental fatigue, brain fog, and short attention spans.
Key nutrients:
CoQ10 + PQQ: support energy production and mitochondrial growth
Magnesium: calms neurons and supports ATP synthesis
Carnitine: ferries fatty acids into mitochondria for fuel
What I use: NAD+ Platinum, Magnesium Breakthrough, Quicksilver The One.
To-Do:
✅ Take CoQ10 or PQQ in the morning (The One)
✅ Use NAD+ or mitochondrial support daily (NAD+ Platinum)
✅ Move your body every day to stimulate mitochondrial biogenesis
Biohacker Note: I do 10 minutes of sunlight exposure + fasted walking first thing in the morning — it’s free mitochondrial therapy.
4. Correct Nutrient Deficiencies Linked to ADHD
Deficiencies in omega-3s, magnesium, zinc, iron, and B vitamins are shockingly common in people with ADHD — and they directly impact focus, mood, and energy.
Key nutrients to check:
Omega-3s (EPA/DHA): Crucial for brain function, mood, and focus. Low levels increase inflammation and disrupt neurotransmission.
Magnesium, Zinc, Iron: Essential for neurotransmitter production, brain energy, and calming the nervous system.
B-Vitamins: Especially important if you have methylation issues like MTHFR. Low B12 and folate can tank dopamine and serotonin.
Pro tip: For iron, check your ferritin with a doctor — optimal range is often 70–100.
To-Do:
✅ Take daily fish oil (or algae oil if vegan)
✅ Use a methylated B-complex with B12, B6, folate
✅ Get labs for iron and zinc — don’t guess
Biohacker Note: I take MassZymes digestive enzymes to boost nutrient absorption. If I skip them for more than a week, I feel it in my mood and focus. Easy fix, massive payoff.
5. Detox Toxins and Heavy Metals to Reduce Brain Inflammation
This one is huge — and nobody talks about it enough.
Exposure to heavy metals like mercury and lead, along with pesticides, plastics, and everyday pollutants, disrupts mitochondrial function and keeps your brain stuck in an inflamed state.
(I recently tested high for multiple heavy metals — I’ll share my results soon.)
How to start detoxing:
Move lymph daily: Get outside in the sun, do rebounding (mini-trampoline) to stimulate lymphatic flow, and walk regularly.
Eat detox-supportive foods: Load up on vegetables, herbs, and greens — especially cilantro, parsley, garlic, and dandelion root — to help bind and mobilize toxins.
Support liver + bile flow: Use digestive enzymes (especially those that help bile flow), NAC, milk thistle, and glutathione. One of my favorite
Phase 1 & Phase 2 detox nutrients: Make sure you’re getting enough protein, sulfur-rich foods (onions, cruciferous vegetables), and antioxidants to fully process and excrete toxins.
Important: If you’re considering more advanced detox methods or potent binders, work with a qualified practitioner — going too fast can make you feel worse.
To-Do:
✅ Spend 15–30 minutes in the sun daily
✅ Add cilantro, garlic, and leafy greens to meals
✅ Use binders 2–3x/week away from food/supplements
✅ Support liver daily with NAC or milk thistle (my favorite supplement)
✅ Work with a detox-literate clinician for heavy metals, mold, or chronic infections
Biohacker Note: I travel with a small packet of liver complex— my secret weapon against questionable environments.
6. Fix Your Sleep
Poor sleep quality = less mitochondrial repair, worse neurotransmitter regulation, and slowed detox. That’s a recipe for brain fog, poor impulse control, and ADHD symptoms on steroids.
Sleep is one of the fastest levers you can pull for better focus, mood, and energy — and it’s often the most neglected.
Why it matters for ADHD:
Deep sleep repairs mitochondria so your brain can produce clean energy the next day.
REM sleep consolidates learning, creativity, and emotional regulation.
Poor sleep jacks up cortisol, disrupts dopamine, and makes impulsivity worse.
Core habits:
Exercise daily to boost dopamine and mitochondrial health.
Mindfulness or breathwork before bed to shift into parasympathetic mode.
Reduce screen overstimulation and protect your melatonin production.
Quick Wins:
Block blue light after sunset (RA Optics or BonCharge red bulbs).
Keep your room cold, quiet, and dark.
Magnesium before bed for muscle relaxation and nervous system calm.
Phone boundaries: no phone before breakfast or 1 hour before bed; check email at 10:00 & 4:00; scroll at 12:30 or evening only.
Bonus Sleep Optimization Hacks (From My Full Guide)
For more detail, check out: How to Work Late Without Wrecking Your Sleep
Block blue light at night – Use tested blue-blocking glasses
Switch to red lighting – Red bulbs or panels keep melatonin intact and reduce eye strain.
Dial in bedroom temperature – Aim for ~65°F for deeper, more restorative sleep.
Use blackout curtains or a sleep mask – Even tiny light leaks can lower melatonin.
Hot shower or bath pre-bed – The post-heat cooldown triggers sleep onset.
Breathwork or NSDR – 4-7-8 breathing or a Non-Sleep Deep Rest session quiets the nervous system.
Avoid caffeine after 4 PM – Swap for cleaner late-day focus aids like paraxanthine or 1–3 mg nicotine gum.
Supplement smartly – Magnesium Breakthrough + glycine can improve deep sleep.
Weighted blanket – Helps increase serotonin and dopamine for faster relaxation.
Keep wake time consistent – Even after late nights, anchor your circadian rhythm.
To-Do:
✅ Create a 3-step wind-down routine
✅ Try 10 minutes of breathwork before dinner or sleep
✅ Use airplane mode while you sleep
✅ Dim lights and switch to red bulbs after sunset
✅ Keep caffeine cutoff at 4 PM
✅ Track your sleep quality with Oura, Whoop, or another device if you want data
Biohacker Note: My nighttime non-negotiables are BonCharge red bulbs, magnesium before bed, and a cold, pitch-black room. If I nail those three, I’m a different human the next morning.
7. Address Chronic Infections and Immune Load
Hidden infections can quietly drain your focus and energy for years without you realizing it.
Lyme disease, Candida overgrowth, mold illness, and post-viral syndromes all trigger inflammation that scrambles brain signaling and lowers motivation.
For me, testing was a turning point — seeing infections, metals, and nervous system chaos on paper stopped me from blaming myself and gave me a roadmap to fix it.
Please use a really trustworthy and smart doctor. Here is mine. Find more here.
What to test:
Mold and mycotoxins (Great Plains or RealTime Labs)
GI-MAP stool test for bacteria, parasites, and yeast
Organic Acids Test (OAT) for metabolic and microbial markers
Support your immune system:
Colostrum for gut and immune resilience
Medicinal mushrooms like reishi, chaga, and lion’s mane
Bee propolis for antiviral and antimicrobial support
To-Do:
✅ Track symptom flares (sinus issues, skin changes, fatigue)
✅ Add immune-supportive foods or supplements
✅ Work with a practitioner for targeted treatment
Biohacker Note: Reishi mushroom tea at night is my go-to for immune support that also helps me relax before bed.
8. Reset Your Stress Response (HPA Axis)
Chronic stress keeps you locked in fight-or-flight, hijacking your dopamine pathways and making it nearly impossible to focus, stay calm, or feel present.
If your HPA axis (hypothalamic-pituitary-adrenal system) is overactive, your brain is always scanning for threats instead of getting work done.
How to reset it:
Breathwork & yoga nidra to shift out of fight-or-flight
Vagus nerve stimulation (humming, gargling, or devices like Apollo Neuro)
Cold exposure to boost dopamine and resilience
Bodywork such as craniosacral therapy or massage to discharge tension
My daily nervous system “snaps”:
Morning: yoga flow (20–30 min) + 10 min breathwork
Midday: 10–20 min yoga nidra
Evening: 3–5 min down-regulating breath before dinner
To-Do:
✅ Add one nervous system reset per day (start with 5 min)
✅ Try yoga nidra or deep breathing after lunch
✅ Schedule bodywork at least once this month
Biohacker Note: A 2–3 minute cold shower in the morning is my quickest way to flip from anxious to laser-focused.
The ADHD–Inflammation Connection
ADHD isn’t always a fixed “chemical imbalance.” For many, it’s a whole-body response to chronic inflammation, oxidative stress, nutrient deficiencies, and environmental toxins.
Key drivers to address:
Gut–brain axis dysfunction
Nutrient gaps (especially omega-3s, magnesium, zinc, iron, B-vitamins)
Mitochondrial sluggishness from oxidative stress
Environmental toxins like heavy metals, pesticides, plastics, and mold
Sleep and stress dysregulation
When you repair these systems, you’re not just managing symptoms — you’re rebuilding the brain from the ground up.
Final Word
Your brain isn’t broken — it’s asking for help.
By reducing inflammation, correcting nutrient gaps, healing your gut, detoxifying your environment, and restoring deep sleep and stress balance, you can unlock lasting focus, calm, and energy without living on the stimulant rollercoaster.
Now you know how to listen.
Love you guys,
Jack (Biohack with Jack)
Resources & Further Reading
Want to go deeper into these topics? Here are some articles, books, and tools to help you expand your ADHD biohacking toolkit.
From My Blog (Biohack with Jack)
Here’s What Actually Fixed My Gut Health – The fundamentals that moved the needle for my focus, digestion, and energy.
How to Work at Night Without Wrecking Your Sleep – Circadian-safe flow tips, wind-down protocol, and recovery stacks.
Supplements 101: The Only 5 Supplements You’ll Ever Need – A simple stack that covers most nutrient gaps.
Is the Oura Ring Dissolving Your Intuition? – How to use trackers without letting them control your life.
White Flour is the Devil & Seed Oils Kill (Podcast w/ Jade Birchmeier) – The truth about our modern food environment and its effect on inflammation.
The Most Misunderstood Superfood in Your Kitchen – How one food can help with metabolism, gut health, and sleep.
5 Creative Ways to Get More Nature Into Your Workday – Simple ways to boost blood flow, mood, and cognitive clarity.
Books
Finally Focused by Dr. James Greenblatt – The functional medicine blueprint for ADHD root cause treatment.
The End of Mental Illness by Dr. Daniel Amen – Brain health strategies from one of the top neuropsychiatrists.
ADHD 2.0 by Dr. Edward Hallowell and Dr. John Ratey – Science and strategies for thriving with ADHD.
The UltraMind Solution by Dr. Mark Hyman – A deep dive into healing brain function through nutrition and lifestyle.
Why We Sleep by Dr. Matthew Walker – The definitive guide to sleep science and its role in brain performance.
Pro Tip: Bookmark this section. Every time you read one article or book here, try implementing one takeaway immediately — you’ll be surprised how quickly the changes stack up.
I’m grateful to my partners who create amazing health & wellness products.
Disclaimer. I am not a doctor. This is just some random stuff I learned on the internet. Pretend it’s a story. Ok bye.