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
Latest And Greatest Health Finds of August 2017 (Plus Noteworthy Throwbacks)

Latest And Greatest Health Finds of August 2017 (Plus Noteworthy Throwbacks)

Anti-Aging / Longevity

  • Gratitude is one of, if not the best anti-aging emotions even at a telomere-shortening mitigating level.

Biohacks

  • 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.”
    • Sauna is best after exercise vs before.
    • Avoid depletion during sauna: Celtic Sea Salt Electrolyte Powder Mix
    • Support for niacin and sauna detox: http://saunadetoxprogram.com
  • Intermittent Fasting

    • 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).
  • Cold Therapy

    • Cold therapy right after training blunts hypertrophy. Better to wait an hour after training. Heat therapy is better after training.
  • Miscellaneous

    • Get sunlight as early in day as possible.

Breathing

Chemical / Toxin Mitigation

  • Great air purifier: airdoctorpro.com
  • Ozone and UV light generator to clean pool instead of Chlorine
  • Think Dirty app: scan cosmetic products for their toxicity/chemical level
  • Dr. Mindy Pelz: Knowledgeable resource

Dental Care & Hygiene

  • Add hydrogen peroxide to Waterpik water for killing of bacteria (can replace flossing).
  • Reverse cavities naturally
    • Fermented cod liver oil
    • Vitamins D
    • Vitamin K
    • Coconut oil pulling

Emotional and Mental Health

  • Here’s what brain research says will make you happy:
    • Ask, “What am I grateful for?” No answers? Doesn’t matter. Just searching helps.
    • Label those negative emotions. Give it a name, and your brain isn’t so bothered by it.
    • Decide. Go for “good enough” instead of “best decision ever made on Earth.”
    • Hugs, hugs, hugs. Don’t text — touch.
  • In their fascinating study “Would you be happier if you were richer?”, published in Science, Princeton professors Alan Krueger and Daniel Kahneman, winner of the 2002 Nobel Prize for his work in behavioral economics, found that perhaps the best indicator of happiness was the frequency of eating with friends and family.
  • Unseen Therapist – Gary Craig 
  • Tension, Stress, Trauma Release: Watch the 8-minute Tremors video on T.R.E.’s official website to see how it works.

Essential Oils

  • Oregano oil drink diluted to kill bad bacteria and help heal gut. Honey and oregano oil only kill bad bacteria.

Mobility / Posture: Muscle, Joint and Skeletal System

Naturally Increase Testosterone

Nutrition

  • Supplements

    • Vitamin B-Complex Caps. This covers all of your bases for the B vitamins. These pills are free from common allergens, like soy, yeast, barley, wheat, and lactose.
    • Clean Chlorella and Spirulina: ENERGYbits
    • Krinos Mastic gum to help stave off hunger during fasting and for stomach health
    • Take Organifi (or greens powder of choice) 2x/day once per day, once in morning first thing on empty stomach, then in middle afternoon after lunch for optimal results
    • Restore 4 life to heal gut and fight against glyphosate
    • NSF database to check which supplements are certified. Most rigorous supplement certification.

Self-Quantification / Testing / Wearables

Biohacking Simplified: 6 Health Hacks to Supercharge Your Health and Energy and Heal Your Gut

Biohacking Simplified: 6 Health Hacks to Supercharge Your Health and Energy and Heal Your Gut

Health really shouldn’t be that hard, but the human mind is wired to seek the ever-more complex solution. The final frontier is the next frontier for us. You’ve undoubtedly heard the term “biohacking” thrown around as it’s gained great momentum over the past few years, largely popularized by Dave Asprey the Bulletproof Exec. It’s basically a fancy term for Type-As experimenting with new contraptions, electrical stimulation devices, heat therapy, cold therapy, and other such widgets and practices (guilty as charged). Rather than share with you all the money I’ve wasted on biohacking products (which I’m open to doing pending request) I wanted to tease out for you the top six biohacks or health hacks that are worth your time, money, and effort.

Leading with the appropriate disclaimer, you are not obliged to do all or any of these on any consistent basis. View them as extra credit upgrades for your health, as best your time and doll-hairs permit. In fact, if you really want to get 80% of the way there simply follow these requirements:

“Eat food. Not too much. Mostly plants.” – Michael Pollan, In Defense of Food

You’re much better off starting there, but if you feel like you have the foundation, let us begin.

1) Fermented Foods

Simply put, fermented foods=probiotics=improved gut health and gut bacteria=improved holistic health. You have a few options here, including homemade kombucha, sauerkraut, and kefir. Homemade requires more time but is much more cost-effective, so find your balance/preference. If making your own fermented foods is too daunting and/or you have the disposable income, make a trip to Whole Paycheck to start incorporating into your diet on a weekly basis.

sauerkraut, fermented foods, probiotic

2) Bone Broth

Bone broth raises the dead. It’s also received huge hype, but the research backs it up. From improved joint health, digestion, immunity, hair, skin, to pretty much any health benefit imaginable, bone broth delivers. Try adding to your slow cooker/Crock-Pot, or warm up and drink as a standalone. The two best bone broth vendors I’ve found for grass-fed and no added preservatives are The Flavor Chef and Kettle and Fire. If you want to price-hack Kettle and Fire, order through Thrive Market.

3) Organ Meats

Fun and tasty? No, but damn good for you. Organ meats (heart, liver, and kidney) are one of the few food sources of harder to come by essential nutrients, like vitamin A (not beta-Carotene). If you can clock in with these at least once a month, you’re doing well. The convenient thing about fat-soluble vitamins is that your body can store them up. Get your fat-soluble vitamin A for the proverbial winter. My reliable organ meat assurance plan is the beef liverwurst from U.S. Wellness Meats – a mixture of grass-fed beef trim (50%), liver (20%), heart (15%), and kidney (15%). If anyone knows how to make organ meats more palatable than lazily throwing it in a slow cooker with sea salt and pepper, I’m all ears.

4) Cold Thermogenesis

The harder the nipples, the better you’re doing it – that’s a true fact. Submerging yourself in cold for a brief period of time is a form of eustress, flippantly defined as good stress. Similar to the concept of working out, you are subjecting your body to external stressors, prompting your body to rebuild and recover that much stronger. Options for cold thermogenesis run plentifully: cold showers (most accessible); a dip into a cold pool, lake, or ocean; Cryotherapy; or pretty much any environment below 50 degrees Fahrenheit. Build up to 20 mins or so for a whole host of benefits, most interesting being the development of brown fat/adipose tissue which increases your metabolism to turn you into a fat-burning machine.

5) Heat Therapy

The opposite and equivalent of cold therapy/thermogenesis. Same eustress concept, with slightly different yet still buzz-worthy benefits, like detoxification and skin purification. A dry sauna is preferred over the steam room and Far Infrared Sauna is better than the traditional dry sauna. Marginally less crazy than it sounds, if you are die-hard about your health, detoxing, and heat therapy, you can purchase your own Far Infrared sauna. Just be sure to go with a low-EMF sauna so you don’t microwave yourself with damaging electromagnetic pollution. The best I’ve found is the Clearlight Infrared Sauna. If you’d like more information on sauna and detox benefits, protocols, and options, check out the Sauna Therapy Detox Facebook Group. To prove my insanity whilst showing I practice what I preach, below is a photo of my Clearlight Infrared Sauna jammed into my San Francisco apartment – so much room for activities! Bonus tip: heat and cold therapy work well in tandem, so bounce from one to the other (i.e. sauna session straight to cold shower).

6) Nature

Grounding, earthing, forest bathing…as long as you are in some way in touch with or exposed to nature, you will reap the benefits. Science is now proving what we know to be obviously true: if you lock people in concrete and noise-polluting jungles (#citylife) their stress and cortisol rises, but going on a hike or getting in touch with nature is the simplest antidote to reverse these deleterious effects. Even smelling pine measurably lowers one’s cortisol. Free, fast, fun, go outside, find your nature, and take off your shoes.

Give a few of these biohacks a shot, and track as best your can your own improvement in energy and well-being. If there’s one life pillar to double down on, it’s your health, in my less than humble opinion.

What other biohacks or health hacks have you found to help? Let’s learn from one another.

4 Simple Steps To Get 7 Days Worth Of Kombucha In One Hour

4 Simple Steps To Get 7 Days Worth Of Kombucha In One Hour

The Health Gain

Swap “Chew Big Red” with “Drink kombucha” and I would wholeheartedly concur. Kombucha is my favorite probiotic food (I’ve bounced around making homemade kombucha, kefir, and sauerkraut) so now it’s going to be yours as well. If you’ve taken at least 5 seconds to read anything health-related in the last couple years, you would have heard about the vital importance of gut health/microbiome and probiotics. If you have delved in further than that, you would have observed the debate between probiotic supplements vs. fermented foods as to the best solution for optimizing your gut health. The answer today (to the best of my knowledge and bounded rationality) is fermented foods, so I’m going to teach you how to make kombucha, at scale, so you can have a multi-gallon supply at your disposal for the week.

The Economic and Time Gain

Most “how to make kombucha” posts/videos show you how to do it with just a regular mason jar. I’m going to assume you’re like me, too lazy or time-starved to make a new mini-brew every day or so. As with most activities, a more intelligent approach would be to batch process it. So this is about saving you time, without compromising your health gains.

What of the financial gains? this costs a little over a dollar a gallon to make it yourself. Store bought is up to $32 per gallon. This means each batch saves you about $120 each week, requiring less than an hour a week to produce.


Step 1: Required Supplies

You will need the following items to produce 4 gallons of kombucha a week. You don’t have to drink all 4 gallons a week to still benefit from the large quantities to consume at your leisure.

Glass Beverage Dispenser

It’s best to use all glass and or stainless steel vessel and parts. No plastics whatsoever are allowed. Kombucha is very acidic. Acid over a period of time will leach large amounts of plastic into your brew. This can disrupt your hormones.

I recommend a 5-gallon square glass beverage dispenser. Five gallons will net you up to 4 gallons per week or any smaller amount you want.

Spigot

You will need a stainless steel spigot. There is a common myth that says never use stainless steel with Kombucha. This is easily dispelled when you learn that most commercial brewers use stainless tanks.

Temperature Control

Professionals agree that we should brew between 74-84 degrees and ideally at 78 degrees. Most people find that a difficult to accomplish, until now. We will place the glass dispenser in a 48-quart cooler with night lights plugged into night light sockets. This will prevent temperature fluctuations and will allow almost exact temperature control.

48-Quart Cooler

Thermometer

Night Lights

Night Light Sockets

Extension Cord

Tea

Kombucha prefers black tea as the SCOBY (bacterial culture) is just starting to develop. Black tea is ideal for the first month or so of brewing to let the SCOBY grow. After you have an enlarged SCOBY you can wean it off of black tea and on to other healthier teas. Two types of tea each with amazing health benefits are green tea and Tulsi tea. Tulsi tea is an adaptogen (helps you fight against stressors). I recommend using loose tea as it is much easier to work with and is much more affordable per batch.  

Organic Sugar

Mason Jars

Kombucha SCOBY


Step 2: First Time Setup & Prep

Getting The Right Temperature

Connect the extension cord to an outlet, and add 1-3 night bulbs (play with 4, 5, and 7-watt bulbs). Place the lit bulbs and thermometer in the cooler and close the cooler lid. Wait a few hours and adjust the number of bulbs and/or wattage until you achieve 78 degrees Fahrenheit. Again, the optimal temperature range is 74-84 degrees. Professionals brew at 78 degrees for 7 Days. This will achieve the best flavor and ease of scheduling.

Installing the Spigot and Gaskets

Remove the existing plastic spigot on glass beverage dispenser. Install the stainless new spigots. Tighten with pliers or hands.


Step 3: First Brew

  1. METICS TO NOTE:
    • 2 tablespoons (TBS) of loose leaf tea per gallon of water.
    • 1 cup of sugar per gallon of water.
  2. Boil two pots of roughly 1/2 gallon water each on stove.
  3. Turn off stove once water boils.
  4. Add 2 tablespoons of loose leaf organic black tea to one pot.
  5. Add 1 cup of sugar to the second pot of water.
  6. Wisk sugar water until sugar dissolves.
  7. After 5-20 minutes of tea brewing, use a strainer to pour the pot of tea into another pot to separate the tea leaves from tea.
  8. Wait another 30 minutes to let all the water cool to less than 100 degrees.
  9. Pour tea and sugar water into glass beverage dispenser.
  10. Add SCOBY to glass dispenser.
  11. Now that the glass dispenser contains all the necessary ingredients (SCOBY + sugar water + tea) fasten a paper towel or thin cloth at the top of the glass dispenser’s opening using rubber bands.
  12. Place whole glass dispenser into cooler (temperature controlled at about 78 degrees) and wait 7 days.
  13. Ideally, you will check the cooler and temperature every day or so to ensure you are still in the 74-84 degree range. Extra credit/OCD if you hit 78 degrees daily.
  14. After 6-8 days, carry glass dispenser out of cooler and drain kombucha into glass mason jars.
    • NOTE: Do not drain completely; leave a few inches of kombucha in the glass dispenser to continue the SCOBY fermentation until the next batch.
  15. Bravo! You now have 7+ days worth of kombucha and may repeat the steps above to batch for the following week (minus the adding of the SCOBY).

Step 4: Second Brew & Beyond

On your first 10 batches, you will want to gradually work your way up from 1 gallon to 4 gallons. This will allow your SCOBY to grow and your body to adapt to larger amounts of probiotics. With each brew, gradually increase the total water volume from 1 gallon to 4, keeping the tea leaves and sugar proportions in check (see METRICS TO NOTE above). 

On day 5 taste test daily for sweetness. You want a hint of sweetness and some bitter or sour. Brew until you achieve this. It usually takes 6-8 days at 78 degrees. The higher the temperature the faster the brew.  Adjust the temperature accordingly to accommodate for the convenience of making this once a week or at your preferred cadence. 

Transitioning From Black to Green or Tulsi Tea

Start with black tea for the first month. On the 5th brew or so add 1 Tablespoon of tulsi, green, or other tea of your choosing and subtract one TBS of black tea for each batch. In 8 weeks or so you will have weaned it to 100% the tea of your choice. I do 50% tulsi 50% green tea, so 4 TBS tulsi, 4 TBS green tea for the 4-gallon batch. 

A Word of Encouragement

If you made it this far, you are well on the road to gut health victory, a battle worth winning. This probably seems like a lot or somewhat complicated but you will get the hang of it after the first couple batches. Never let perfection get in the way of good enough. Post below how it’s working out for you after you’ve given it a stab. If you are a kombucha queen or king and have other tips to share, let us hear it!