Podcast Summary: Adult ADHD Tips – Brainwaves, ADHD, and Biohacking

Podcast: Adult ADHD ADD Tips and Support
Host: Michael Joseph Ferguson, with Batman Saram
Episode Date: March 18, 2025
Episode Theme: Exploring the science of brainwaves, their relation to ADHD ("hunter types"), and biohacking strategies to move between brain states for productivity, creativity, and wellbeing.

Overview

In this episode, Michael Joseph Ferguson presents a deep dive into how different brainwave states—gamma, beta, alpha, theta, and delta—affect adults with ADHD (reframed as "hunter types"). The episode centers on practical, holistic approaches to understanding and modulating brainwaves for optimal functioning, without reliance on medication. Ferguson lays out biohacks and daily strategies to shift between mental states to support focus, creativity, calm, and restorative sleep, offering listeners a detailed companion to his written work.

Key Topics & Insights

1. Framing the Problem: ADHD, Brainwaves, and Hunter Types

• ADHD is presented as a neurological type—not a disorder—characterized by less beta wave and more theta wave brain activity.
  (03:58)
• Primary challenges: focus, executive functioning, time blindness, task flooding.
• Goal: Understand and intentionally move between brain states to harness strengths and address struggles.

Quote:

"We tend to have less beta wave activity and more theta wave activity. And this leads us to challenges with focus, executive functioning, tasks, flooding, time, blindness. All those things can be traced back to this particular condition..." – Michael (04:11)

2. Understanding Brainwaves

• Brainwaves are measured by EEG, indicating the dominant neuron firing rate in hertz.
• Five main brain states, mapped roughly as:
  • Gamma: Peak performance (30–100+ Hz)
  • Beta: Active focus (12–30 Hz)
  • Alpha: Relaxed alertness (8–12 Hz)
  • Theta: Daydreaming, inward awareness (5–8 Hz)
  • Delta: Deep sleep, restoration (0.5–4 Hz)

Quote:

"The faster the frequency, the more alert you are; the slower the frequency, the least alert you are." – Michael (11:19)

3. In-Depth: The Five Key Brainwave States & Biohacks

A. Gamma (Peak Performance: Flow State) [12:04–20:32]

• Features: Flow state, hyperfocus, heightened perception, euphoria; rare but powerful bursts in daily life.
• Real-life examples: Deep emotions (love, awe), listening to moving music, solving complex problems, meditation, and intense focus.
• Biohacks:
  • Meditation (especially loving-kindness/"metta")
  • Visualization (success, joy, healing)
  • Experiences of awe & wonder (e.g., nature walks)
  • High-intensity workouts, skilled performance (music/sports)
  • Nutrition: antioxidants, dark chocolate, berries, omega-3s
  • Listening to emotional music
  • Deep rhythmic breathing

Memorable Moment/Quote:

"When you’re in gamma, you’re in that kind of peak performance flow state... I know this experience myself. When you've had that like 'aha moment', that's gamma." – Michael (13:40)

B. Beta (Active, Effortful Focus) [20:33–27:21]

• Features: Focused attention, planning, alertness, executive function; effortful for those with ADHD.
• Challenges: Low beta → inattention; excess beta → anxiety.
• Biohacks:
  • Regular cardio (15 min/day or 30 min several times a week)
  • "Box breathing" (inhale–hold–exhale–hold for four seconds each)
  • Diet: high in protein, B-vitamins, omega-3s; low sugar/processed foods
  • Focused meditation on single point (breath/navel)
  • Yogic breathing (e.g., forceful exhalations)
  • Neurofeedback
  • (For reference) Stimulants, caffeine, certain medications

Notable Reflection:

"Beta is that state that when we’re in it, we’re like, oh thank God, I can actually get stuff done." – Michael (21:52)
"The Industrial Revolution and onward has been marked by an excessive emphasis on beta wave activity." – Michael (26:50)

C. Alpha (Relaxed Alertness) [27:22–30:19]

• Features: Calm yet aware; associated with meditation, intuitive insights, creative thinking, and reduced stress.
• Biohacks:
  • Gentle mindfulness meditation
  • Neurofeedback
  • Gentle yoga (restorative/yin), tai chi, nature walks
  • Nutrition: complex carbs, hydration, gut-healthy foods
  • Heart rhythm–synchronized breathing

Quote:

"Alpha is really much... when you think about mindfulness practices and you think about yoga and you think about meditation, the state of being you’re aiming for often is alpha." – Michael (30:10)

D. Theta (Daydreaming, Inward Awareness) [30:20–35:19]

• Features: Drifting, daydreamy, creative, prone to distractibility; most dominant in ADHD adults.
• Potential draw-back: Linked to negative self-talk; research suggests correlation between errors/negative feedback and increased theta.
• Biohacks:
  • Guided imagery, hypnotherapy, relaxed/dim environments
  • Gentle repetitive movement, barefoot walking in nature
  • Tryptophan-rich foods, hydration, low/no stimulants
  • Observing natural breath (non-manipulated breathing)
  • Neurofeedback

Quote:

"Theta is our most dominant brainwave state for us hunter types... it’s very daydreamy. It’s distractible. Things blur together and as a result this is also a very creative state." – Michael (31:02)
"There could be a connection between having more dominant theta wave activity and negative self talk." – Michael (33:08)

E. Delta (Deep Sleep and Restoration) [35:20–39:44]

• Features: Deep, dreamless sleep; physical and neurological restoration; unconscious, body's repair mode.
• Challenges: Many with ADHD struggle to reach sufficient delta; sleep deprivation compounds ADHD challenges.
• Biohacks:
  • Regular, structured sleep schedule
  • Dark, cool, quiet sleeping environment
  • Pre-sleep relaxation: meditation, yoga Nidra
  • Stretching before bed
  • Diet: avoid late meals, focus on magnesium/calcium-rich foods, herbal teas (chamomile, passionflower, valerian)

Quote:

"This is body repair and healing... it’s important for physical restoration. The slowest frequency, the most relaxed that your physical body can be." – Michael (35:57)

4. Integration and Practical Takeaways [39:45–42:44]

• All brain states serve vital purposes; none is "better" than others.
• Develop self-awareness: recognize your brain state and shift as needed for the task at hand.
• Use biohacks proactively (not just in crisis).
• Emphasizes holistic (non-pharmaceutical) approaches but acknowledges role of medication and stimulants.
• Michael encourages listeners to challenge themselves: "Think of your brain states like a nutrition plan. Know you're getting the right mix."

Final Reflection:

"When you understand the different brain states and when you’re in them and you know how to lean in the direction of the state you need to be in for a particular task, that kind of knowledge is going to be very supportive to you." – Michael (40:40)

Notable Quotes & Memorable Moments

• "I've never seen this information all put into one place... there's going to be some 'aha' moments for most of you, I would predict." – Michael (02:48)
• "Meditation is like the weightlifting you need to move in and out of beta waves more effectively." – Michael (24:57)
• "Beta wave activity is great to focus on, but it should not be the only brain state that we care about as we're working on an ADHD support plan." – Michael (26:24)

Action Steps & Resources

• Download the free brainwave cheat sheet: drummerandthegreatmountain.com Episode 115
• Join the upcoming wellness workshop: Starts April 5, details at drummerandthegreatmountain.com/workshop
• Suggested further research: Negative self-talk and theta waves; share insights with Michael at infodrummerandthegreatmountain.com

Important Timestamps

• 01:53: Michael introduces episode topic
• 03:58: Framing of ADHD as neurological type, not disorder
• 12:04: Introduction to gamma waves (peak state)
• 20:33: Beta wave overview (focus)
• 27:22: Alpha waves (relaxed alertness)
• 30:20: Theta wave deep dive (daydreaming)
• 35:20: Delta wave summary (deep sleep)
• 39:45: Integrating all brain states for holistic health
• 41:45: Call to action: Download PDF, join workshop

Episode Tone

Warm, knowledgeable, and empowering. Michael offers science-based, practical methods for self-management, blending personal stories, research, and holistic coaching.

Summary for New Listeners

This episode arms listeners with science-backed knowledge and practical holistic techniques to understand and modulate their brain states as adults with ADHD. Rather than viewing ADHD as a deficit, Michael reframes it as a unique operating system—one that, when properly managed by intentionally shifting brainwave states, can unlock creativity, productivity, and calm. Listeners are encouraged to be curious, experiment, and contribute their findings, joining a vibrant and supportive neurodivergent community.