The Total Cost Of Near-Perfect Health Without the Cooking, Shopping, and Work

The Total Cost Of Near-Perfect Health Without the Cooking, Shopping, and Work

How much does it really cost to eat as cleanly as possible without having to deal with extensive meal-prep, cooking, and shopping? If you could only pick the best, most impactful food choices and supplements, what would it run you? What’s the true cost of infinite laziness meeting perfect health? I was pleased to find that although it’s not a cheap date, it’s also not completely unrealistic. Like most things, there’s immense value in quantifying and defining exactly what you’re after – to live as healthfully as possible, on your terms, without exerting too many calories in the process (lame pun intended).

I’ve attached below the spreadsheet I encourage you to use and apply for yourself, along with a direct copy and paste of my inputs. To get the full measure of what your dream life costs, add in the rest of your living expenses (rent, travel, fun, etc.).

Plan instead of dream. Quantify don’t wonder. See it and achieve it.

Free Template/Download: Target Monthly Income

Website Item Monthly Consumption Quantity Unit Cost Total Cost
https://www.petespaleo.com Paleo Meal Delivery – 14 Meals 3.00 $249.00 $747.00
https://www.daily-harvest.com 6 smoothies a week 2.00 $48.00 $96.00
https://www.amplemeal.com 30 600 Calorie Bottles 0.17 $183.60 $30.60
https://thrivemarket.com/kettle-fire-beef-bone-broth Kettle & Fire Grass-Fed Beef Bone Broth 8.00 $8.99 $71.92
https://athleticgreens.com 30 servings 1.00 $87.00 $87.00
https://www.amazon.com/Nordic-Naturals-Ultimate-Omega-SoftGels/dp/B0739KKHWL/ref=sr_1_1_sspa?s=hpc&ie=UTF8&qid=1506282072&sr=1-1-spons&keywords=nordic%2Bnaturals&th=1 Nordic Naturals Ultimate Omega SoftGels – 90 count 1.00 $31.50 $31.50
https://www.amazon.com/STRENGTH-TURMERIC-Bioperine-Anti-inflammatory-Anti-Aging/dp/B012OXMAMQ/ref=sr_1_1_a_it?ie=UTF8&qid=1506282478&sr=8-1&keywords=renew+actives+turmeric+curcumin DOUBLE STRENGTH TURMERIC + BLACK PEPPER Capsules! 2 Month Supply! 1300mg! Non-GMO Turmeric Curcumin w Bioperine. 0.50 $18.99 $9.50
https://www.amazon.com/Thorne-Research-Multi-Vitamin-M-High-Performance/dp/B01M5JLXQG/ref=sr_1_2_s_it?s=hpc&ie=UTF8&qid=1506282834&sr=1-2&keywords=thorne%2BMulti-Vitamin%2BElite&th=1 Multi-Vitamin Elite 0.50 $62.35 $31.18
https://cytodetox.com 180° Solution™ – CytoDetox® 0.08 $90.00 $7.50
Mixed Niacin Sauna Detox Supplement Package 0.08 $200.00 $16.67
Mixed Mixed 8 25 $200.00
Mixed Mixed 1 10 $10.00
https://www.amazon.com/Green-Blacks-Organic-Chocolate-Cacao/dp/B00GDIMCPY/ref=sr_1_1_a_it?ie=UTF8&qid=1506296246&sr=8-1&keywords=dark+chocolate+organic 85% Dark Chocolate 1 27.99 $27.99
Coffee, Tea, Kombucha 15 3 $45.00
Nutrition Subtotal $1,411.85
Mixed Mixed 1 30 $30.00
Membership 1.00 $220.00 $220.00
http://www.humangarage.net Tune Up 0.33 $300.00 $100.00
Cleaning 0.33 $180.00 $60.00
Premium 1.00 $480.00 $480.00
HEALTH TOTAL $2,301.85

Cosmetic / Facial Care – Complete List of Tips

Contents

  • Hair Care / Hair Loss
  • Moisturizers
  • Skin
  • Misc

Hair Care / Hair Loss

  • Natural hair loss prevention supplement and reversal using holistic 4-prong method. Great for skin, overall stress-management and anti-aging: https://www.nutrafol.com/bulletproof
  • Nonsurgical hair restoration system or hair restoration surgery.
  • Hair loss (episode 249 with Ben greenfield)
    • Need fat soluble vitamins 3 to 7k IU, more for the more obese you are. Take with vitamin k to avoid calcification risks.
    • Fish oil: 2 to 5 grams per day. Omega 3 low leads to hair loss.
    • Magnesium deficiency: take 500 to 1000 mg (until your stool gets too loose)
    • Selenium (Brazil nuts)
    • Zinc, but with an alpha reductase inhibitor to reduce conversation to DHT. Too much DHT leads to hair loss. Pumpkin seeds have zinc AND reduce conversion to DHT
    • Adaptogens
  • Castor oil: unrefined and cold pressed hexane free
  • Rosemary Oil
    • Improves memory
    • Prevents and reverses male pattern baldness when applied topically.
      Any truth? One recent study compared minoxidil (an over the counter hair loss treatment) to rosemary essential oil. Both were rubbed into the scalp on a daily basis. At six months, both groups had experienced a significant increase in hair growth, with the rosemary group having slightly less itchy scalps.
  • Peppermint oil stimulates hair growth. A 2014 animal study found that compared to saline, jojoba oil, and minoxidil, topical peppermint oil stimulated the most hair growth with an increase in dermal thickness, follicle number, and follicle depth.
  • Natural Topical Remedies (Can be mixed together in any combination)
  • Onion and Garlic: sulphur increases collagen which helps hair growth. Crush these up, blend with coconut oil, boil, and massage into scalp.
  • Oils: Emu, Coconut, Castor, Almond, Lavender, Olive, Avocado
  • Hibiscus: crush and mix with coconut oil
  • Amla
  • Aloe Vera
  • Having the right amount of Copper to Zinc ratio
    • Have mineral status tested by serum, urine or hair mineral analysis
  • Massage
  • Silica (can supplement or get from food)
  • Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb
  • Minimize Di Hydro Testosterone (DHT)
    • Minimize estrogen levels
      • External exposure
        • Avoid xenoestrogen exposure (pesticides, fertilizers, chemical fumes, plastic containers, etc.
        • Avoid soy (both fermented and unfermented) and flax
        • Creatine MAY cause baldness in men as it increases DHT which is connected to hair loss in people genetically susceptible to hair loss.
      • Internal production
        • Green tea
        • Pumpkin seeds
        • Giant Dodder
        • Tomatoes, watermelon, carrots, mangos
        • Supplement with Saw Palmetto
        • Supplement with Myomin (aromatase inhibitor and estrogen blocker)
        • Flavone rich herbs: passionflower and chamomile tea
        • Fermented foods (apple cider vinegar, kombucha, kimchi, sauerkraut, fermented dairy, etc.
  • Maximize testosterone levels
  • Maca powder (not capsules): 1-2 tablespoons/day.
    • As with spinach a good bit of maca needs to be eaten to have the good effects noted. Of the powder of any type, raw, sun dried, cooked or gelatinized, it takes 3 to 6 tablespoons of maca intake daily to have its positive actions.
    • Use gelatinized maca powder if you have stomach issues with regular
    • Black gelatinized (raw also a good option) maca would be the optimal choice with multiple studies of it’s benefits, ranging from learning/memory to bone density.
  • Increases testosterone, progesterone (which is an aromatase inhibitor) and blocks the action of estrogen with a natural E blocker known as Di Indole Methane (DIM)
  • Supplement with Enkindle (herbal formula). Note: extremely expensive
  • Hair Products / Other
    • Polysorbate 80: will neutralize DHT in hair follicles and help cut back on hair loss
    • Nizoral Shampoo: removes DHT from hair follicles
    • Creatine MAY cause baldness in men as it increases DHT which is connected to hair loss in people genetically susceptible to hair loss.
    • Shampoos with Keratin to boost growth

Natural Moisturizers

  • Macadamia Oil: Because palmitoleic acid is found in the sebum of human skin, macadamia oil can also double as a potent skin moisturizer.
  • NOTE: Squinting causes lines and wrinkles. Avoid squinting by using glasses and avoiding moisturizers/products that irritate your eyes and make your squint.
  • Jojoba Oil: plethora of benefits, including balding mitigation when applied to hair as it unclogs hair follicles, so use Jojoba shampoo. Even has SPF 3 protection.
  • Avocado oil, which also has SPF 10 protection.
  • Emu oil is a great moisturizer.
  • Olive oil is great moisturizer due to Polyphenols.
  • General Skin Care
    • Annmarie Gianni Skin Care
    • Purigenex Intensive Collagen System: top notch collagen face mask.
    • Nuskin Ageloc
    • Thorne Clay SkinCare bar
    • Ben Greenfield Anti-Aging Serum

Skin

  • Sunscreen: Badger Balm. Other good sunscreens are Raw Elements Eco Formula, Kabana Skincare and Mexitan.
  • Cologne: Zen for Men Cypress Yuzu Spray Cologne by Enchanted Meadow
  • Female-specific
    • Makeup: 100% Pure, BiteBeauty and  Josie Maran – these companies use healthy food-based or plant-derived ingredients, like Manuka honey and mango seed oil.
    • Nail Polish: Scotch Naturals. This is a 100 non-toxic nail polish.
    • Fragrance: Lavanila or Pacifica Perfume – similar to the men’s cologne I use, the bases are all healthy essential oils.
  • Use water/wet face when applying skin lotions/products to absorb better
  • Lemon squeezed onto a conch shell creates a paste that can be applied to reduce scars.
  • (Need to research) Sauna breaks down collagen, which you stop naturally producing after age 35.
  • Mother dirt probiotic soap
  • How to lighten skin
    • Don’t scrub face with towel
    • Use oil-free moisturizer with chamomile or other soothing botanical
    • Cinnamon, peppermint, aloe vera, or lemon juice (for acne too) work well
    • Put lemon juice in an abalone seashell overnight, and apply the paste in the morning (improves scars and redness)
    • Papaya soap
    • Hydroquinone
  • Acne mitigation
    • Don’t wash / rub face too roughly as that increased oil production and acne. Very gentle.
    • Minimize grain/sugar consumption
    • Apply tea tree oil
    • Orange oil:
      • Improves acne
      • Reduces anxiety through lowered cortisol and pulse rate
    • Good acne cleaning face wash. Wet face and apply Manuka honey for ten minutes. Rub in circles all over your face.

Miscellaneous

  • For allergic conjunctivitis and red eyes:
    • Use tear gels at night and tear/eye moisturizer in morning.
    • Avoid using Visine as it has a rebound effect. It is a vasoconstrictor which then causes a rebound/more redness.
    • Biggest factors for redness
      • Dryness
      • Wind
      • UV Damage
  • Oil of oregano to cure toe fungus.
  • Non-nano zinc oxide is best sunscreen as has large particles to not be absorbed through the skin.
  • Don’t Q-Tips as they push the earwax back which builds up in your ear. Instead use hydrogen peroxide to flush it out.
  • Having a beard promotes your face self-moisturizing and traps helps allergens (as nose hairs do too)
  • Avoid being in ocean during 10-2 hours as it deflects of the water and damages eye.

Biohacks – Complete List of Tips

Table of Contents

  • Intermittent Fasting
  • Jet Lag
  • Detox
  • Cold Therapy
  • Heat Therapy
  • Fat Loss
  • Miscellaneous

Intermittent Fasting

  • Drink sparkling mineral water and/or black coffee to suppress appetite and increase compliance.
  • Fasting optimizes repair. Longer fast (2-4 days) offer an order of magnitude more autophagy than standard 16-8
  • Fasting increases growth hormone, which is inversely tied to insulin (from eating).

Jet Lag Hacking

  • Sulfur bases antioxidants (onions, garlic, etc.)
  • Touch something metal as soon as you land and do grounding.  Grounding or Earthpulse is good after flying since you have built up positive ions.
  • Hydrate very well before and during the flight.
  • Exercise, in cold ideally.
  • Liquid melatonin or melatonin patch.
  • High dose vitamin C.

Detox

  • Brain detoxing: clear cerebrospinal fluid (CSF) through the lymph systems to remove waste/toxins from cells. Ways to increase CSF in the brain’s glymphatic system include:
    • Yoga and movement
    • Standing instead of sitting
    • Breathing exercises
    • Massage
    • Hydration
    • Rebounding (jumping on mini-trampoline) have many health benefits, most notably improve lymphatic drainage, boosting immune system.
  • A simple way to detoxify is to optimize your lean body mass, because you can’t store toxins if fat is absent.
  • To mobilize and excrete toxins, use niacin in combination with exercise and sauna therapy. Exercise is key, in order to eliminate the toxins through your skin, otherwise, they’ll just end up being reabsorbed by your body. Using a sauna will also allow for excretion through your pores. Infrared saunas are a great option, and can significantly expedite the detoxification process.
    • A 100 mg dose or higher may give you what’s referred to as a “niacin flush,” courtesy of the vasodilation caused by the niacin. Typically, this effect will last for about 30 minutes. Taking a cold shower can help ameliorate any discomfort you may experience from the niacin flush. It’s also advisable to start with a lower dose, say 50 mg/day, and work up, in order to become accustomed to its effect.
    • To recap, twice a week (or more frequently if you’re engaged in a weight loss program to shed a lot of weight) take about 100 mg of niacin; wait 20 minutes, then exercise for 20 minutes to break a sweat and stimulate circulation. Follow up with up to 60 minutes in a hot sauna, to really sweat out all the impurities. You can finish off by taking either five activated charcoal tablets, or some zeolite clay, which will bind with toxins, allowing them to be eliminated through your GI tract. Just make sure you do not take it in combination with medications or supplements, as these will also be bound up and eliminated.
  •  Activated charcoal

Cold Therapy / Cold Thermogenesis

  • Cold therapy right after training blunts hypertrophy. Better to wait an hour after training. Heat therapy is better after training.
  • Cryotherapy is an insanely efficient way to get most the benefits of cold therapy.
  • Take cold showers during heat therapy for great efficacy. Switch between heat and cold. Put the cold where you want to mobilize the toxins (lower body near liver)
  • Cold water immersion is less inflammatory (better) than Cryotherapy due to reduced lymph backflow. Even better effect if you wear compression gear/attire while submerged in cold.
  • Cryotherapy is extremely effective at reducing inflammation (better than ice baths).
  • Place an ice pack on the back of the neck or upper trapezius area for 20–30 minutes, preferably in the evening, when insulin sensitivity is lowest
  • Cold water improves immunity. Acute cold exposure has immunostimulating effects, and preheating with physical exercise or a warm shower can enhance this response. Increases in levels of circulating norepinephrine may account for this.
  • Cold therapy increases your parasympathetic nervous system, even if you are stressed / low HRV. Heat therapy works too.
  • Cold thermogenesis improves gut bacteria.

Heat Therapy

  • “Saunas are being used by some doctors to stimulate the release of toxins from the bodies of their patients. They have found that a lower temperature (105º-130ºF) sauna taken for a longer duration is most beneficial. These low temperatures stimulate a fat sweat, which eliminates toxins stored in fat, as opposed to the high-temperature sauna, which encourages a water sweat.”
  • Avoid depletion during sauna: Celtic Sea Salt Electrolyte Powder Mix
  • Support for niacin and sauna detox: http://saunadetoxprogram.com
  • Infrared sauna is superior to dry sauna for health benefits. Be sure it minimizes EMFs though.
  • Hardwood (not cedar or pinewood) sauna and steam room are great for detoxing as you sweat the toxins out.
  • Stay in the sauna for up to 45 minutes before you sweat out good minerals.

Fat Loss Hacks

  • High dose niacin with far infrared sauna can lyse fat cells. Use niasafe by Thorne followed by cold thermogenesis.
  • Low intensity exercise in the morning with caffeine, fasted. 20-30 mins.
  • Upregulate sugar into muscles by doing high intensity and or strength before dinner
  • 1 24 hour water fast per week. Use trace minerals to quell the appetite.
  • Maximize insulin sensitivity
  • 2 tsp of Ceylon cinnamon each day,
  • Shot of apple cider vinegar
  • Bitter melon extract 2 capsules prior to largest carb meal of day mpx100 which allows you to get back into ketosis quickly by keeping blood glucose low.

Miscellaneous

  • 20 minutes 3x a week is the minimum needed to get the depression, social, and anxiety benefits of gaming (computer games or apps). Great games: Tetris. Minecraft.
  • Hack to reduce cravings: Play candy crush saga or bejeweled video games that are highly visual. You visualize cravings so these games preoccupy that part of your brain.
  • Get sunlight as early in day as possible.
  • Studies show that spending time in nature reduces stress hormones, improves mood, lowers blood pressure, and can even stimulate anti-cancer proteins in the body.
  • Learning / Education / Cognitive effort keeps our minds sharp but also has been shown to maintain the youthfulness of our bodies as well. Always be learning for mental and physical benefits! Reading and mind games such as chess, backgammon, etc. are great for cognitive acuity.
  • Being in flow state produces the 5 most powerful hormones and MAY have a nervous system resetting positive effect. (Steven Kotler cured his Lyme disease by surfing).
  • Vaccines have many risks. Best avoided.
  • Warm wet cloth over eyes for 15 minutes to promote healing.
  • Inversion training or simply hanging upside down to has numerous benefits such as nourishing your face and hair with fresh blood, therefore nutrients, and increasing oxygen to the brain for better cognitive function.
  • Have vinegar 30 mins before eating a lot of carbs (pasta dinner) to lower you glucose response to the meal.
  • Forest bathing boosts health through reduced stress bio-markers. Smelling cypress oil has the same effect.
  • Coffee enema to clean out and improve digestion.
  • When searching for studies on PubMed, be sure to search for all the synonyms as well to exhaust the literature.
  • Ask compound pharmacy who a good anti-aging doctor would be to find one.
  • Greenfield’s guides: https://bengreenfieldfitness.com/newsletter-thank-you/
  • Happiness improves virtually every aspect of your life, not just performance. Sick less, heal faster, more successful, etc.
  • Forgiveness: To be free of stress and in the unfuckwidable zone. Forgiveness is the ultimate health and life hack. Improved physical performance tests, etc. mindfulness, and self-love. All three together. 
  • Vagus nerve etc. think and say peace love and joy and avoid anxious people to make yourself calmer and happier
  • Grip strength boosts testosterone and HGH
  • Ways to boost HRV
    • Alternate nostril breathing
    • Omega 3s
    • Seafood – high in DHEA. Walnuts, chlorella, fish, fish oi
  • Boost parasympathetic for digestion and recovery:
    • Singing
    • Humming
    • Mantras. Ohms, chanting (yoga, meditation)
    • Gargling
  • Top 5 chronic health complaints/problems
    • Fatigue
    • Poor sleep
    • Libido
    • Muscle-skeletal pain
    • GI problems
  • Float tanks are great healing experiment, good for chronic pain
  • Power lung and captains of crush to exercise while sedentary. Grip strength boosts bio markers. Electrical muscle stimulation as well ideally.
  • Apple cider vinegar, cinnamon, or bitter melon extract or intense exercise before sugar/carb meal to up regulate glut 4 and maximize glycogen into muscles and avoid atherosclerosis.
  • Elimination diet for 30 days is good if you need a big reset from overtraining, shot adrenals, food allergies, etc.
  • PEMF device to generate new stem cells and boost blood flow. Good for healing injuries / join pain.
  • Jaw realignment can reduce sympathetic nervous system and inflammation if out of alignment. See a good chiro. Hrv, cold therapy, cbd, nicotine, adaptogens other ways to balance autonomic nervous system.
  • Ways to better health while sitting or standing idle
    • Deep breathing exercises
    • Kegel Exercises
    • Mindfulness meditation
    • Gratitude
How Bad Is Your Fish Oil? (And How to Find the Best)

How Bad Is Your Fish Oil? (And How to Find the Best)

It was a truly disheartening and tragic day when I found out my go-to, widely recommended fish oil brand (Green Pasture Fermented Cod Liver Oil) is apparently rancid. Rancid in the oil world is precisely defined as a colossal waste of money and an atrocity to your health. In god we trust, all else bring data, so here is the report if you care enough to read it (likely not if you’re a true Leveragist): Hook, Line & Stinker: The Truth About Cod Liver Oil.

Here’s a piece from the report:

“Lab tests indicate the Green Pasture Fermented Cod Liver Oil is rancid; putrid; low in the fat-soluble vitamins A, D and K; apparently diluted with a trans-fat containing vegetable oil — and not even from cod. We have reliable reports that the X-Factor Gold Butter Oil comes from Argentina, not the Great Plains, and it tests rancid as well. And contrary to Green Pasture’s advertising, Dr. Weston A. Price’s own words make it clear that these are not products he would ever have endorsed.”

If you’re in the health world at all, you’ve likely heard of Green Pasture. If not, who cares, that’s why you’re reading a watered down blog like this one. What happens when one of the most widely recommended and marketed fish oil brands turns out to (potentially) be less than it claims?  We learn, we adjust, and we only go with brands meeting the highest levels of certification.

I don’t have any allegiance/affiliation with any brand, but if you consume fish oil of any kind, with all it’s wonderful, science-backed health benefits, you owe it to yourself to verify that you’re getting a non-rancid/oxidized, mercury and toxin-free supplement. There are two ways to accomplish this.

Supplement Independent Analysis & Review Sites

The first, less robust way is to leverage sites like LabDoor to get a stack ranking of several brands, with their respective rankings on label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy. These sites aren’t perfect, but LabDoor is the best I’ve found, and it doesn’t heart to cross-verify your purchases with this site. They go well beyond fish oil, so you may use them for the most popular forms of supplements, ranging from BCAAs, creatine, probiotics, and now even dark chocolate and green tea! Look at that, a supplement review site that doesn’t know the definition of supplement! Kidding…I love that they are expanding constantly into all popular health inputs.

Third Party Certifications

The gold standard for supplement quality assurance is to verify that they have the valid 3rd party supplement testing certifications. The gold standard of that gold standard is the NSF Certified Dietary Supplements. If you were hyper-diligent, you could use their database to check if the brand (field: manufacturer) you’re using is certified with NSF. Carlson is another popular fish oil that I’ve used and was dismayed to find it lacking here. Positive note: not all brands that aren’t certified are necessarily low quality, but all brands certified are reliably high quality – basically.

My Recommended Fish Oil

If you’ve tired yourself checking the review sites and certification databases before even commencing, you’re not alone, and there’s a final solution: find someone else who took the time to do so. Thanks to the steadfast diligence of Dr. Rhonda Patrick, I happen to know a brand that passes the NSF certification test: Nordic Naturals. She also happens to make me feel dumb listening to her, and I like those kinds of people.