Can You Actually Increase Your IQ? The Science of Neuroplasticity

The Static Myth

For most of the 20th century, the scientific consensus was grim: Your IQ was a lottery ticket. You scratched it at birth, revealed your number, and that was it. You could learn more facts (increase your knowledge), but your raw processing power (your intelligence) was hard-coded into your DNA.

If you had a “100 horsepower” brain, no amount of studying would turn it into a “200 horsepower” engine.

But in the last two decades, that consensus has crumbled. The discovery of Neuroplasticity has revealed that the brain is not a static machine, but a dynamic ecosystem. It constantly reorganizes itself, forging new connections and pruning old ones in response to how you use it.

The question has shifted from “Can you increase your IQ?” to “How much can you increase it?”

In this power guide, we strip away the marketing fluff of “brain games” and look at the hard science of cognitive enhancement.

The Mechanism: How Neuroplasticity Works

To understand how to get smarter, you need to understand the hardware. Your brain consists of approximately 86 billion neurons. Intelligence is largely determined by the efficiency and density of the connections (synapses) between these neurons.

Neuroplasticity operates on two main principles:

1. Synaptogenesis: The creation of new connections. Every time you learn a new skill, your brain wires neurons together. “Neurons that fire together, wire together.”
2. Myelination: The insulation of these connections. Myelin is a fatty sheath that wraps around axons. The thicker the myelin, the faster the electrical signal travels (up to 100x faster).

High IQ is essentially high neural efficiency. It’s about moving information from Point A to Point B with the least amount of energy and the highest speed.

The “Big Three” of Cognitive Training

Forget the crossword puzzles. If you want to expand your Fluid Intelligence (Gf), you need to push your brain to its absolute limit.

1. Dual N-Back Training

This is the only brain training task that has consistently shown transfer effects to fluid intelligence in peer-reviewed studies (most notably Jaeggi et al., 2008).

• What it is: You are presented with a sequence of visual and auditory stimuli simultaneously. You must indicate when the current stimulus matches the one from N steps back.
• Why it works: It forces your Working Memory to operate at maximum capacity. It creates a “bottleneck” effect, forcing the brain to upgrade its RAM to cope with the demand.
• The Protocol: 20 minutes a day, 5 days a week. It is boring, frustrating, and exhausting—which is exactly why it works.

2. Relational Frame Theory (RFT)

RFT focuses on your ability to see relationships between objects (e.g., “A is opposite to B,” or “A is greater than B”).

• The Logic: Intelligence is fundamentally about pattern recognition. By drilling the fundamental building blocks of logical relationships, you can increase the speed at which you grasp complex concepts.
• Evidence: Some studies suggest RFT training can boost IQ scores by 10-15 points in children, though adult studies are ongoing.

3. Image Streaming

Popularized by Win Wenger, this technique involves closing your eyes and describing the flow of mental images in your mind out loud, in sensory-rich detail, as fast as you can.

• The Theory: It forces the conscious mind to catch up with the subconscious mind, increasing the bandwidth of communication between different brain regions.

The Biological Foundation: Fueling the Engine

You cannot run a Ferrari on low-grade fuel. No amount of training will help if your biological hardware is inflamed or sleep-deprived.

1. Aerobic Exercise & BDNF

If there is a “miracle grow” for the brain, it is BDNF (Brain-Derived Neurotrophic Factor). This protein supports the survival of existing neurons and promotes the growth of new ones.

• The Hack: High-intensity aerobic exercise (running, swimming, HIIT) is the most potent trigger for BDNF release. Aim for 30 minutes daily.

2. Intermittent Fasting & Ketosis

The brain loves ketones. Unlike glucose, which causes energy spikes and crashes, ketones provide a clean, steady fuel source.

• Metabolic Flexibility: Fasting (e.g., 16:8) triggers autophagy, a cleaning process where the brain removes damaged cells and proteins (like amyloid plaques).
• Clarity: Many high-performers report a state of “unshakable focus” when in a fasted state due to stabilized blood sugar levels.

3. The Glymphatic System (Sleep)

Your brain has a waste disposal system called the Glymphatic System. It only turns on when you are in deep sleep. It flushes out neurotoxins that accumulate during the day.

• The Reality: If you sleep 6 hours instead of 8, you aren’t just tired; you are cognitively intoxicated. Your Processing Speed and Executive Function tank.

Supplements: The Nootropic Edge

While we advise caution, certain compounds have strong clinical backing.

• Creatine: Not just for muscles. The brain is an energy hog. Creatine recycles ATP (energy) in brain cells, improving short-term memory and reasoning skills, especially for vegetarians.
• Omega-3 (DHA/EPA): Your brain is 60% fat. DHA is the structural component of cell membranes. Low DHA is linked to cognitive decline.
• Caffeine + L-Theanine: The classic stack. Caffeine creates focus; L-Theanine smooths out the jitters, putting you in a “flow state.”

The “Action Plan” for a Higher IQ

If you are serious about upgrading your mind, here is the protocol:

1. Morning: 20 minutes of Dual N-Back training (do it while fresh).
2. Exercise: 30 minutes of cardio to flood the brain with BDNF.
3. Nutrition: Intermittent fasting until noon; High Omega-3 lunch.
4. Learning: 1 hour of deep work learning a new complex skill (coding, language, instrument). Passive reading doesn’t count.
5. Sleep: 8 hours in a dark, cool room.

Conclusion: Use It or Lose It

Intelligence is not a trophy on a shelf; it is a muscle. If you stop using it, it atrophies. The concept of Cognitive Reserve proves that the more you use your brain today, the more protected you are against decline tomorrow.

You have the tools. The science is clear. The only variable left is your effort.

---

Frequently Asked Questions (FAQ)

Is the IQ increase permanent?

Like muscle mass, cognitive gains require maintenance. If you stop training and live a sedentary lifestyle, your “fluid intelligence” gains will likely recede over time. However, the skills and knowledge (crystallized intelligence) you acquire remain.

Can adults really increase their IQ, or is it just for kids?

Children have higher neuroplasticity, making it easier for them to change. However, adults retain significant plasticity. The rate of change is slower, but the potential for growth remains until the very end of life.

Do “Brain Games” apps work?

Most commercial apps (like Lumosity) are controversial. Studies show you get better at the specific games, but the “far transfer” to general intelligence is often weak. Dual N-Back is one of the few exceptions with stronger evidence for transfer.

Does listening to classical music make you smarter?

The “Mozart Effect” is largely a myth. Listening to music can improve mood and arousal, which temporarily boosts performance, but it doesn’t structurally change the brain or increase IQ permanently. Playing an instrument, however, does.