Contents

Introduction: Biohacking at the intersection of art and science

1: Sleep

• Why sleep matters
• Sleep stages – The secret to better sleep
• Tools for upgrading sleep
• Preparing for better sleep
• Going to bed
• Wake up naturally
• Measuring & tracking sleep
• Tips and guides

2: Nutrition

• You are what you eat
• Structure and functions of the digestive system
• Microbiome – The key to a healthy stomach
• Hypersensitivity and toxins
• Intestinal bacteria strain and how to support the digestive function
• Food preparation methods
• Measuring the state of nutrition
• Reviewing nutrients

3: Exercise

• Exercise and health
• Heart function
• Circulation and microcirculation
• Respiratory system and respiratory capacity
• Skeletal muscles and motor control
• Metabolism – The cornerstone of energetic life
• Methods to improve physical performance
• Measuring exercise and physical performance

4: Work

• Meaningful work
• Regulating blood sugar
• Intermittent fasting and ketosis
• Regulating blood pressure
• Memory functions
• Work ergonomics and methods for working better
• Flow – Optimal experience of work
• Optimizing traveling
• Monitoring and measuring the work environment and ways of working

5: Mind

• I think – Therefore I am?
• The structure and functions of the brain
• Methods for upgrading your mind
• Technologies for the mind
• Different forms of therapy
• Neurotransmitters
• Nootropics
• Measuring mind function

Introduction: Biohacking at the intersection of art and science

An issue that arises, while trying to think holistically, is the difficulty applying Occam’s Razor. Occam’s razor: for the purpose of practical implementation, theories should be as simple as possible with a reduced number of explaining factors or “entities should not be multiplied beyond necessity”. Another problem is the difficulty navigating the endless factors that contribute to a concept in an indisputable manner. You will always forget something or be misunderstood by somebody who is invested in a particular angle. Truth can never be found as long as there are limitations to human perception and while the concept of time is in play.

Biohacking involves systems thinking. Biohacking might be compared to cybernetics, which involves the study of automatic control systems. To understand cybernetics you need to grasp the concepts of input, process, output, and feedback.

Biological systems feature autoregulation mechanisms through which the organism strives for equilibrium or homeostasis. There are also positive and negative feedback loops, that operate with the intention of regulating homeostasis, e.g. the HPA axis.

Humans interact with their environment and microbiota to prevent disease and dysfunction. The optimization of physiological health involves balancing both the lower levels of the system (nutrition, mitochondria, and microbiome) as well as the higher levels (social relations and the environment). Systems thinking can be used to identify the 20% of the input that produces 80% of the results (Pareto principle).

https://quantifiedself.com/get-started/: website for empirical thinking and self-tracking

• Self-measuring involves self-monitoring via various sensors connected to a smartphone.
• Involves “data-ism”, the concept of data being an important tool in self-development.
• Highlights the visualization of data and the perception of causal relationships.
• Feedback loops created by monitoring devices may help to change behavior.
• Transparency and sociability are emphasized in data collection and sharing.
• The goal of measuring may not be optimization – it can be a way to ask new questions.
• Data collection and visualization may be a means of self-expression.

Note: Self-measuring can lead to worsening neuroses and addiction to measuring, if the collection of data is the goal rather than to improve one’s life.

1: Sleep

Why Sleep Matters

Sleep is an anabolic state during which the body replenishes its energy storages, regenerates tissues and produces proteins. Staying up late releases cortisol, which is known to increase the production of cell signaling molecules like cytokines. The common marker of inflammation, C-reactive protein (CRP), may also increase. Sleep deprivation has also been shown to raise systolic blood pressure and increase the consumption of fat and sugar-heavy foods. Chronic sleep deprivation leads to insulin resistance, type 2 diabetes, depression, seasonal flu, cardiovascular diseases, weight gain, and increased chance of traffic incidents.

Sleep deprivation has become more prevalent with increased electronic use (blue light) and sitting (inactivity). Artificial light exposure suppresses melatonin (a hormone that signals to the body that night-time is approaching).

A good sleep contributes to better performance, awareness, mood, stress management, skin quality, sports performance, learning capacity, and general wellbeing. Everyone needs around 7-10 hours, depending on recovery/stress needs, except those who carry the DEC2 gene (can survive on 2 hours less sleep than the average).

Sleep Stages – The Secret to Better Sleep

Wakefulness (beta waves): infrequent and low frequency beta waves predominate.

Meditative state with one’s eyes closed: increasingly synchronized alpha and theta waves are visible in the EEG, along with increased production of serotonin.

N1 – The first stage (theta waves, 4-8Hz): EEG shows irregular oscillations. Theta waves are slower and higher in frequency than alpha waves. This is a transitory phase from wakefulness to light sleep. The sleeper changes positions frequently, and is in a deep meditative state. If someone were to wake them up they might not feel like they were asleep. Duration approx. 10min.

N2 – The second stage (sleep spindles, 11-16Hz): A period of light sleep, during which there is little movement and the breathing is quiet. Periodic surges in brain wave activity (sleep spindles). More active brain activity and dreaming is possible. Enough stage 2 sleep improves motor skills. Can be easily awoken. Duration approx. 20-30min.

N3 – The third stage (delta waves, 0-8Hz): A period of deep sleep, where breathing is stable and EEG readings consist of slow delta waves. Muscles are completely relaxed, and the pulse, body temperature, and blood pressure have decreased. Production of human growth hormone begins, and the regenerative mechanisms of the body are activated. Pulse, blood pressure, and temperature are at their lowest. Duration: 30-40min. Elderly people experience a shorter duration, by as much as 6min.

R – REM Sleep (alpha and beta waves): The brain is awake, but the body is asleep. The muscles in the neck and body are paralyzed to prevent sleepwalking. Eyes move under the eyelids, and dreaming is at its peak. The typical adult has 4-5 REM stages a night. The first stage lasts about 10min, while subsequent stages are around 30min. REM is important for the regeneration of nerve cells. REM deprivation leads to irritability, fatigue, memory loss, and reduced capacity for concentration. Infants experience a lot of REM (on average 50% of the total 16 hours of sleep is REM).

A typical adult’s 7-8 hour sleep moves through first->second->third->second. After this, the sleeper either wakes up or goes into REM. The cycle then repeats itself 4-5 times (90min). It is paramount to maximize deep sleep (N3) by going through at least 3 cycles. Getting enough sleep reorganizes one’s memory and improves one’s learning capacity. In later cycles, REM increases and delta sleep decreases.

Circadian rhythms are biological processes linked to the cycles of the day. Many bodily functions vary according to these rhythms, including:

• Body temperature
• Pulse rate and blood pressure
• Reaction time and performance
• The production of melatonin, serotonin, and cortisol
• Intestinal activity

Human beings have an internal clock that lasts about 25 hours and resets itself daily, when it is exposed to daylight. Light therefore has an effect on the regulation of our circadian rhythm. Luminosity must reach 1000lux in intensity to have an effect – compared to 320-500lux in a typical office and the 32,000-130,000lux in the direct sunlight.

Light directly affects the production of melatonin, which is secreted by the pineal gland during hours of darkness, and plays a crucial role in the sleep/wake cycle. A newborn baby doesn’t produce melatonin until 3 months old. It increases until adulthood and starts to decrease after middle age.

The wavelength of light also has an effect. Daylight/blue light (420-485nm) blocks melatonin production.

High levels of serotonin and dopamine have been linked to the feeling of alertness, and adversely low levels of sleepiness. Cortisol is especially active in the first 30min after waking.

• 2400 – Night
• 0200 – Deepest sleep
• 0300 – Lowest blood pressure
• 0430 – Lowest body temperature
• 0600 – Morning
• 0645 – Sharpest rise in blood pressure
• 0730 – Melatonin secretion stops
• 0830 – Bowel movement likely
• 1000 – Highest alertness
• 1200 – Day
• 1430 – Best coordination skills
• 1530 – Fastest reaction time
• 1700 – Most efficient blood circulation and greatest muscle strength
• 1800 – Evening
• 1900 – Highest body temperature
• 2100 – Melatonin secretion starts
• 2230 – Bowel movements suppressed

Tools for Upgrading Sleep

Sleeping pills have the risk of dependency, withdrawals – sleeplessness, tiredness, and memory problems – undesirable brain changes, and many others.

Setting up your bedroom:

Darken your room. Sunlight, moonlight, and LEDs on electronics can disturb sleep:

• Use blackout curtains
• Darken LEDs with black adhesive tape
• Switch lamps to brands that don’t emit the blue spectrum of light (lamps that change spectrum according to the cycle of the day, salt lamps).

Bed quality and ergonomics (must be breathable):

• A mattress made of organic cotton, wool, hemp, or natural rubber (instead of being covered with polyurethane foam and chemicals that are potentially allergenic)
• Oat, cherry, spelt, or buckwheat pillows
• Organic cotton, leather, silk, etc. sheets and blankets that promote better thermoregulation.
• Wear no clothes, to prevent bands blocking the lymphatic system.
• Sleep without a pillow
• Use a pillow that supports the neck
• Have a pillow between the legs (when sleeping on your side)
• Sleeping on your back or right side. Other positions put stress on internal organs. If you suffer from heartburn, the left side is a better option.
  • Use a heavy comforter if you move a lot during the night
  • Sleeping on your stomach is not recommended to anybody (except those with a spinal disc herniation)
  • Sleeping on your back is not recommended if you suffer from sleep apnea due to the risk of respiratory arrest.

Electromagnetic pollution:

• Some people experience sensitivity to electromagnetic radiation, but its existence is not yet verified. Some studies suggest that “grounding” can alleviate insomnia.
• Grounding mat
• WLAN routers and mobile phones at a distance, and switching to flight mode. A 20min phone call will emit more radiation than a WLAN base station per year.
• Walk barefoot during the day, or use grounding (earthing) shoes.
• Scanning the radiation levels in the bedroom (with EMF and EMC detectors)

Air quality:

• Ventilate the bedroom during the day
• Exclude the possibility of mold (DIY measuring kits or professional testing is available)
• House plants to increase humidity, turn carbon dioxide into oxygen, and release negative ions into the air (golden cane palm, snake plant, devil’s ivy, etc.)
• Ventilate at night but avoid a direct draft near the head
• Air filtering (UV, HEPA, carbon filtering, photocatalytic oxidation, air ionizer)
• Adjusting humidity with technical tools (30-50% humidity)
• A well ventilated house. Natural construction methods, eco paints and finishing materials
• Specific incenses and relaxing essential oils (ylang ylang, vanilla, lavendar) may increase sleepiness at the cost of air quality

Temperature:

• The temperature of the body drops during sleep. Sleeping in a room that is too hot or cold makes maintaining thermoregulation difficult
• Adjust radiators and air conditioning
• Keeping windows open and ventilating the space properly
• The optimal temperature for most people is around 18-22 degrees Celsius (64-69 Fahrenheit)

Biohacker list:

• Blackout curtains
• Air humidifier/purifier/ionizer
• Temperature 18-22C
• Air humidity 30-50%
• Salt lamp
• Magnesium supplements
• Thermoregulation (breathable mattress)
• Memory foam pillow
• Light spectrum changing lamp
• Sleep tracker
• Phone in airplane mode
• Air filtering plants

Preparing for Better Sleep

Blue spectrum light (450-490nm) during the day, especially after waking up, is an important factor in maintaining one’s alertness and circadian rhythm. However, red light (morning and evening sun) is UVA and infrared light, which lowers inflammation and oxidative stress.

15 minute walk daily and/or set up a workstation near a window to get enough sunlight.

Avoid the use of sunglasses during the day that block blue spectrum light. It may start melatonin production early.

Use a full spectrum light therapy lamp.

Regular exercise. 20-30min daily helps balance the daily rhythm and significantly improves sleep quality.

Pain in the muscles and connective tissue may cause insomnia. Try acupuncture, massage, sauna, yoga, and stretching. Take relaxing baths (e.g. with magnesium chloride in the bath water during evenings)

Going to Bed

Relaxation and stress relief:

• Relieve stress with heart rate variability training before going to bed
• Use a spike mat to improve circulation in the skin and release endorphins and oxytocin, which help you to calm down and relax
• Practice breathing exercises
• Listen to relaxing audio tracks
• Have sex
• Go to a sauna

Opening up your respiratory tract:

• Learn to breathe through your nose
• Use a nasal strip or a nasal spray to keep your respiratory tract open
• Use a neti pot for nasal cleaning
• Improve the air quality in your bedroom

Sound and light stimulation:

• Binaural beats with headphones
• Create a natural soundscape with a computer or mobile apps
• Light stimulation with red spectrum light that induces melatonin production

Soundproofing:

• Earplugs
• Pressure regulating earplugs for airplane travel

Blocking out light:

• Eye patches or sleeping masks
• Blackout curtains

Electric stimulation (proven to have an effect on the production of GABA and serotonin):

• Cranial Electrotherapy Stimulation “electrosleep”

Lucid dreaming:

• Write down a sleep diary
• Try self-suggestion right before going to bed; and reality checks during dreams
• Wake yourself during a lucid dream and try to remember your dreams
• So-called sleep herbs (Artemisa vulgaris, Heimia salicifolia, Synaptolepsis kirkii, and Huperzia serrata)

Wake Up Naturally

Use a wake-up light that imitates sunrise and create a gradually developing soundscape that emulates nature waking up.

Jump start your body:

• 400ml of water, 2 tbsp. of lemon juice (to balance gastric acids), add half a teaspoon of salt (for your adrenal glands) within 30min of waking up
• Inversions, a handstand or headstand, to improve circulation in your body and to boost your adrenal glands
• Yoga, jogging, or stretching
• Try a warm shower or bath, finished with a cold shower (closes pores)
• Vibration plate, jumping jacks, or mini trampoline to increase blood and lymph circulation

Measuring & Tracking Sleep

Sleep quality can be measured with the following approaches:

• EEG: tracks various phases and cycles of sleep
• EMG: measures jaw muscle tension
• EOG: measures eye movements
• HRV: measures stress level during the night and the body’s response. The PNS activates itself during NREM while the SNS activates during REM
• Nocturnal movements: one’s sleep should have periods every night that last at least 15min where there is no discernible movement
• Temperature: room temperature
• MSLT (Multiple Sleep Latency Test)
• MWT (Maintenance of Wakefulness Test)
• Body temperature: drops during the night
• Melatonin readings from saliva
• Heartbeat: drops during the night
• Oxygen saturation: levels of oxygen in the blood
• Blood pressure: drops during the night
• Sound levels: background noise and snoring

Tips for measuring:

• Activity trackers and watches
• Wearable jewelry such as smart rings
• Sleep trackers that sense body movements during sleep using radio waves
• Sleep trackers that are placed under the bed sheets
• Sleep applications that utilize the motion sensors of a smartphone
• Sleep trackers fastened to the head that sense eye movements or electroencephalogram signals
• Heart rate belts that measure sleep quality

To maximize sleep quality, aim for the following:

• REM: 20-25% of time spent asleep
• Deep sleep: 10-20%
• Total sleep: 7-8 hours
• Falling asleep within 15min
• Little to no waking up in the night
• Increased HRV during the night, indicating the activation of the PNS
• Daily resting HR in the morning is constant or decreasing compared to monthly average
• Little to no snoring
• No unusual restlessness or movements during the night
• The soundscape during the night contains nothing that stands out

If the morning heart rate begins to creep up, try to organize rest days to boost recovery.

Tips and Guides

Power naps:

• Don’t fall deeper than N2 stages. Naps should last no longer than 20min. The sleep inertia grogginess is caused by the increased production of adenosine. If one wants to catch up on lost sleep, or accelerate learning, it might be beneficial to sleep longer (90 minute cycle)
• The best time to nap is 6-8 hours after waking up. This is when the dip in alertness and sleep propensity is highest
• Avoid caffeine and other stimulants 1-4 hours before
• Drink a cup of coffee or 200mg of caffeine immediately before
• Set the alarm for 20min (with or without caffeine) or 90min (without caffeine)
• Cover your eyes with a sleeping mask
• Us earplugs, if in a noisy environment, or use headphones with white noise
• Breathe in deeply and calmly. Impersonating someone sleeping actually may help
• Try napping with a spike mat to release endorphins and oxytocin and increase blood flow

Sleeping on airplanes:

• Avoid stimulants 6 hours before flying
• Use the toilet immediately upon boarding (or before)
• Choose a window seat. This way you don’t have to make way for passengers wanting to use the toilet
• Make more leg room by selecting a seat in the exit row
• Avoid noisy seats near the toilet or engine
• Dress comfortably. Wear a warm hat and replace shoes with woolen flight socks
• Try supplements to improve the ability to fall asleep, such as L-theanine and melatonin (preferably approaching night-time at your destination)
• Tell the attendant that you intend to sleep and do not wish to be disturbed
• Remove all distractions by wearing a mask and earplugs
• Try to sleep the moment you board. Takeoff and the initial ascent usually last long enough so that by the time food arrives you already feel well rested. However, do not adjust the seat into a reclining position and fasten the seatbelt. Otherwise the attendant will wake you

Stress free wake up:

• Unpronounced soundscapes during the night (nature and traffic) reduces the stress response in the morning. Use an app
• Wake up later (app to check stages)
• Waking up in the dark rather than daylight
• Stressful experiences and thoughts about a mounting workload can increase stress response. The night before, write wandering thoughts and 3 most important things you need to do. After that, consider meditation
• Kickstart the adrenals with table salt and an inverted body position. Ingest 1/2 a liter of water mixed with 1/2 teaspoon of salt within 15min of waking up. Lay down on your back, with your legs lifted up to the wall for about 8 minutes

Sandman’s snack (hour before bed):

• half an avocado
• handful of soaked and crushed almonds and/or pumpkin seeds (Styrian variety)
• 1 tbsp. of unpasteurized honey
• half a banana (not overripe)
• a touch of unrefined salt
• 1 dl of relaxing tea: passionflower, chamomile, kava or valerian
• 1 tbsp. of bee pollen

2: Nutrition

Your Are What You Eat

Nutrition isn’t black and white and shouldn’t be divided up into good and bad foods. A biohacker should assume an individual approach to nutrition, based on what effect those foods have on the body.

Simplification and generalization of official dietary guidelines for the public are both a strength and weakness. The general nutrient intake often represents the threshold at which the risk to developing an illness is greatly reduced. However, demographic averages are not necessarily relevant for the optimal levels of an individual. As an example, genetic variation in the vitamin D receptor (VDR) in some individuals affects the absorption of calcium and therefore the recommended intake of vitamin D.

The improved standard of living in the Western world is not fully reflected by improvements in nutrition. Today we spend proportionally less of food and our connection to the origin of the food we eat is weaker than ever. As the diversity of food decreases, illnesses that were rare in our ancestors have increased. There are approximately 50,000 edible plants in the world and 15 of them represent 90% of energy intake. Corn, wheat, and rice make up 60%.

Biohacker’s Nutrition Manifesto

1. Eat well for tomorrow, not just for today.

2. Improve your health even when you are healthy.

3. Quality over quantity.

4. Increase the nutritional density of your food.

5. Reduce toxins.

6. Maintain a healthy balance of various ingredients.

7. Don’t eat terms. “Low fat” or “sugar-free” does not necessarily mean a healthier option.

8. Adopt nutritional principles and strategies to apply in different situations.

9. View mealtimes as means to share experiences and knowledge.

10. Consider the environment when making choices, both in the short and long term.

Objectives

1. The ability to intelligently utilize the nutritional resources available, even in challenging situations.

2. The means to maintain energy levels, clarity of mind, and other objectives relevant to life and well-being.

3. The knowledge and ability to increase one’s own health and wellbeing.

Compass

1. Add natural, vibrant colors and flavors to your diet.

2. Invest in the quality of ingredients, particularly for the products you use the most.

3. Regularly measure and analyze the effects of food on your system.

Structure and Functions of the Digestive System

The most important parts of the digestive tract, in terms of functions, are the esophagus, stomach and duodenum in the upper gastrointestinal tract and the jejunum, ileum, colon, and rectum in the lower gastrointestinal tract. The digestive system also includes the salivary glands, pancreas, liver, spleen, and gallbladder. The main function of the digestive system is to break down food and absorb nutrients from the small intestine into the circulatory system. Digestion can be broken down into mechanical digestion and chemical digestion. We often forget that eating slowly and chewing your food creates a greater sense of fullness and increase the nutrients better.

Stomach

The capacity of an empty adult stomach is approximately 75ml. It can take in roughly a liter of food. The stomach secretes gastric juices which contain hormones and enzymes, hydrochloric acid (HCl) to break down food, and intrinsic factor for the absorption of B12. The acidity of the gastric juice usually destroys harmful micro-organisms but some people have a deficiency in the production of HCl, due to stress, poor diet, or harmful chemicals. Hypochlorhydria contributes to nutritional deficiencies, osteoporosis, infections, and stomach cancer. Acid blockers may cause anemia, B12 deficiency, and overgrowth of stomach and intestinal bacteria.

Hormones:

• Gastrin: Promotes the formation of hydrochloric acid and increases gastric movement
• Histamine: Contributes to the regulation of stomach acidity through H2 receptors
• Cholecystokinin: Curbs the emptying of the stomach
• Somatostatin: Inhibits the secretion of gastrin, secretin, and histamine in the stomach -> slows down digestion
• Gastric inhibitory peptide (GIP): Inhibits the secretion of HCl and reduces gastric movement
• Enteroglucagon: Inhibits the secretion of HCl and reduces gastric movement
• Leptin: Regulates appetite
• Ghrelin: Stimulates appetite and promotes the emptying of the stomach

Enzymes/other compounds:

• Pepsin: Breaks down proteins into peptides
• Lipase: Breaks down fats into fatty acids
• Intrinsic factor (IF): Binds to B12 and promotes its absorption in the small intestine
• Mucin: Mucous matter that protects the stomach lining from damage
• Gastric lipase: Breaks down fat into fatty acids

Small Intestine (SI)

Roughly 7m in length and contains the duodenum, jejunum, and ileum. It continues to break down food and is assisted by bile (formed in the liver but secreted through the gallbladder) as well as pancreatic juice, which contains plenty of digestive enzymes.

The SI breaks down macronutrients. Proteins are broken down into peptides and amino acids. Fats into fatty acids and glycerol. Carbohydrates into monosaccharides (e.g. glucose) and starch into oligosaccharides. Once broken down, they are absorbed through the intestinal wall.

Hormones:

• Cholecystokinin: Stimulates gallbladder contractions and intestinal movements. Stimulates the secretion of insulin, glucagon, and pancreatic polypeptides
• Secretin: Stimulates pancreatic bicarbonate, enzymes, and insulin. Curbs the movements of the stomach and SI. Inhibits the secretion of gastrin
• Vasoactive intestinal peptide (VIP): Relaxes the smooth muscles of the intestine, and promotes the secretion of water and electrolytes in the pancreas and SI. Releases other hormones from the pancreas, intestine, and hypothalamus
• Enteroglucagon: Inhibits the secretion of insulin
• Glucagon-like peptide-1: Promotes the secretion of insulin

Enzymes:

• Amylase: Breaks down carbohydrates into shorter chains of saccharides or sugars
• Lactase: Breaks down lactose into glucose and galactose (not present in 75% of world population)
• Maltase: Breaks down maltose into glucose
• Sucrase: Sucrose into fructose and glucose
• Glucoamylase: Breaks down glucose polymers (e.g. starch) into glucose
• Trypsin: Proteins into amino acids
• Chymotrypsin: Proteins into amino acids
• Aminopeptidase and dipeptidase: Polypeptides and dipeptides into peptides and amino acids
• Lipase (several types): Triglycerides into fatty acids and glycerol
• Phospholipase: Phospholipids into fatty acids and other fat soluble substances

Colon

1.5m long and consists of the cecum, ascending colon, transverse colon, descending colon, and sigmoid colon. Maintenance of bacterial strain in the intestine as well as the absorption of water and the remaining nutrients. K vitamins, thiamine (B1), and riboflavin (B2). The bacterial strain feeds on the fiber mass in the feces and produces fatty acids which are used as a source of energy. They also help to remove waste products and toxins.

The appendix produces hormones that regulate eating (peptides). It also acts as a storage space for beneficial bacteria, and may offer protection from some infections.

The Western diet consists of large amounts of processed foods that promote inflammation in the gut, which leads to irritable bowel disorders (IBD), such as ulcerative colitis and Crohn’s disease. Genetically predisposed individuals seem to suffer due to changes in the bacterial strain of the intestine and disturbances in the immune response. These diseases are also linked to leaky gut syndrome. A diet that removes antinutrients and reduces inflammation is usually beneficial for the recovery of IBDs.

Pancreas

Connected to the small intestine and the gallbladder. The endocrine part with islets (2% of the pancreas) secretes hormones like insulin and glucagon, while the exocrine part boosts the digestive process.

Hormones:

• Glucagon (from alpha cells): Raises the concentration of glucose in the blood by converting glycogen stored in the liver and muscles
• Insulin (beta cells): Lowers the concentration of glucose in the blood by promoting its absorption into muscles and adipose tissue. Other metabolic effects like blood sugar regulation
• Somatostatin (delta cells): Inhibits the secretion of insulin and glucagon. Inhibits the secretion of digestive enzymes
• Pancreatic polypeptide (gamma cells): Regulates the secretion functions of the pancreas (endocrine and exocrine). Increased secretion after eating-> reduced appetite, less food eaten

Enzymes:

• Trypsinogen: Is converted into trypsin by enteropeptidase in the SI.
• Chymotrypsinogen: Converted into chymotrypsin by enteropeptidase in the SI.
• Carboxypeptidase: Cleaves the amino acids at the ends of proteins.
• Pancreatic lipase: Breaks down triglycerides into fatty acids and glycerol.
• Phospholipase: Breaks down phospholipids into fatty acids and other fat-soluble substances.
• Pancreatic amylase: Breaks down starch and glycogen into glucose.
• Nucleases: Breaks down nucleic acids (DNA and RNA).
• Elastase (several): Breaks down elastin and a few other proteins into amino acids.

Liver

It has a double blood supply via the portal vein and the hepatic arteries. Also contains the bile duct system which collects bile produced by the liver.

Carbohydrate metabolism:

• Produces glucose from amino acids, lactic acid, and glycerol
• Breaks down glycogen into glucose
• Forms glycogen from glucose
• Fat metabolism:
  • Oxidizes fatty acids into energy
  • Produces large amounts of cholesterol, phospholipids, and lipoproteins (LDL, HDL, VLDL)

Protein metabolism:

• Breaks down amino acids. Converts toxic ammonia into urea (urea cycle)
• Produces blood plasma proteins (including albumin)
• Produces amino acids and converts them into other compounds

Bile secretion

Production of RBCs and coagulation agents

Storing glucose (glycogen), fat-soluble vitamins (A, D, K), and vitamins B12, iron, and copper

Cleaning and defense functions:

• Breaks down several hormones (including insulin)
• Breaks down and neutralizes toxins
• Removes (through urine) bilirubin released by RBCs

Stressful work culture, alcohol, and problematic diets contribute to the tripled liver disease mortality and liver disease. Abdominal obesity contributes to the development of fatty liver disease. More than 900 medications have been reported to cause liver damage. Some medicinal herbs may be harmful as well.

The liver can regenerate, even after 75% has been destroyed. Supporting the cytochrome P450 enzyme system with diet, which is central to liver detoxification, can help.

The detoxification process:

Toxins: Including metabolic byproducts, pesticides, environmental toxins, additives, and medicines.

Phase 1: Converting foreign matter into harmless compounds. Supporting nutrients:

• Vitamin B complex
• Glutathione (main antioxidant in the liver)
• BCAAs
• Flavonoids
• Phospholipids
• Carotenoids
• Vitamin C
• Vitamin E
• Selenium, zinc, copper, and manganese
• Ubiquinone (COQ10)
• Silybum marianum (milk thistle)
• Artichoke
• Turmeric
• Cruciferous plants
• Grapefruit

Phase 2: A water soluble molecule is bound to the substance to be removed in order for the compound to be safely removed through the intestine or the kidneys. Supporting nutrients:

• Alpha lipoic acid (ALA)
• N-acetylcysteine (NAC)
• Calcium D-glucarate
• MSM
• Amino acids
  • Glycine
  • Taurine
  • Glutamine
  • Cysteine
  • Methionine
• Ingredients that contain sulfur:
  • Egg
  • Cruciferous plants
  • Garlic and other onions
• Exit from the body->Gallbladder and kidneys->feces and urine

Gallbladder

8cm in length and its main function is to store the bile made by the liver. The gall-bladder and the hepatic duct merge to form the bile duct, which leads bile into the SI from the ampulla of Vater.

Bile facilitates the formation of micelles, which are essential for the absorption of fats. Also, fat soluble vitamins (A, D, E, K) and the recycling of bilirubin in the body. Bile acids participate in metabolism (energy balance, regulation of fat metabolism, and glycemic control). If deficient, excess weight and insulin resistance may occur. Gallstones may form with a deficiency in the production of bile salts in the liver and a diet rich in cholesterol. Risk factors include excess weight, rapid weight loss, constipation and decreased fiber intake and nutrients (folate, Mg, Ca, and vitamin C).

Ingredients to promote bile and bile acids as well as flow are:

• Soluble fiber (oats)
• Phenolic compounds (artichoke)
• Turmeric
• Flavonoids
• Orange
• Dandelion
• Bitters

Microbiome – The Key to a Healthy Stomach

The microbiome refers to colonies of symbiotic, commensal, and pathogenic micro-organisms. They exist on the skin’s surface, the mucous membrane of the mouth, the conjunctiva, and the intestine. It is estimated that there are 500-1000 distinct bacterial species living in the intestine. The most common are Bacteroides, Clostridium, Fusobacterium, and Bifidobacterium. Other known strains are Escherichia and Lactobacillus. 50-60% of your body is made up of bacteria, fungi, and micro-organisms. For each human gene there are 100 micro-organism genes.

Their functions include fermenting carbs that the body otherwise cannot digest, creating short chain fatty acids. The intestinal bacterial strain also contributes to the absorption of K vitamins, B vitamins, some minerals (Mg, Ca, Fe) and the production of bile acids as well as the immune system.

A single course of antibiotics can affect as much as 30% of the entire bacterial flora of the intestine and can throw off the balance from 6 months to two years. However, they are necessary when Salmonella, Shigella, Campylobacter, or Yersinia have entered the intestine. The liberal use of antibiotics may cause predisposition to diarrhea, Clostridium difficile infection, and overgrowth of other harmful bacteria. Antibiotic resistant bacteria may follow the pathway of: antibiotic given to farm animals, mutated forms of bacteria resists antibiotic and contaminates the meat, human eats and are infected by mutated bacteria, some antibiotics will have no effect as they are already immune.

Gut-Brain Axis

The neurological and biochemical connection between the enteric nervous system of the intestine and the central nervous system (CNS). The microbiome is known to affect the function of the immune system, nervous system, behavior, stress tolerance, mood, and issues such as anxiety and depression.

Researchers in the University of Alabama (2018) found living bacteria in the brain. Most were Firmicutes, Proteobacteria, and Bacteroidetes.

The brain communicates with the intestine via the autonomic branches of the nervous system: the HPA axis (hypothalamus – pituitary gland – adrenal gland) and the sympathetic nervous system (SNS) – adrenal gland axis which regulates the lymphatic system of the intestine. The first signs of brain dysfunction may be detected in digestion – impaired secretion of pancreatic enzymes, weak gallbladder activity, and the general impairment of intestinal balance and function.

Vicious Cycle: Continuous inflammatory conditions or imbalance of the intestine may cause deterioration of the links between the enterocytes on the surface of the intestine, causing gut permeability. Similarly, impaired brain function or stress-related hyperactivity of the SNS undermines the function of the vagus nerve. This impairs the function of the immune system and reduces blood circulation in the intestine, which increases growth of harmful fungi and bacteria. They can damage the surface tissue and aggravate gut permeability. Continuous low-grade inflammation may also aggravate gut permeability, resulting in production of cytokines. Due to gut permeability, the messenger substances are able to enter the circulation and the brain via the blood-brain-barrier (BBB), causing the BBB to be permeable, activating the connective tissue cells of the brain (microglial cells). The result is chronic inflammatory condition of the brain, which may lead to anxiety and depression.

Vicious Cycle:

• Aggravated inflammation of the intestine->Deterioration of links->Increased gut permeability->Stress->Impaired immune system function->Harmful growth in the intestine->More aggravated inflammation.

Inflammatory Cycle:

• Low-grade inflammation->Aggravated gut permeability->Production of inflammatory messenger substances->Increased BBB permeability->Chronic inflammatory condition of the brain->Impaired brain function->Low-grade inflammation

Bristol stool chart (consult a chart online for diagrams):

Type 1:

• Separate, small, hard clumps
• Feces have remained in the bowel for too long, absorbing the water
• Not enough fiber in the diet

Type 2:

• Solid, firm, visibly lumpy
• Often appears when constipated
• Typical of IBS

 Type 3:

• Solid, firm, cracks in the surface
• Similar to Type 2 but passed through the bowel more quickly

Type 4 (ideal):

• Solid, soft and smooth
• Good amount of fiber in the diet
• Typical of people who defecate once a day

Type 5 (ideal):

• Separate, soft, clearly defined blobs
• Typical of people who defecate 2-3 times a day after each main meal

Type 6:

• Fluffy pieces, mushy stool
• May indicate high blood pressure
• Typical of individuals who react to stress with their stomachs

Type 7:

• Entirely liquid
• May be normal diarrhea or appear together with Type 1
• Typical of elderly and children

Refer to stool color online.

Defecation position should be in a deep squat. This fully relaxes the puborectalis muscle allowing the colon to empty quickly and completely. Sitting on a Western toilet does does allow for the full relaxation of the puborectalis, keeping the colon kinked and blocking waste removal.

Hypersensitivity and Toxins

A food allergy is an adverse immune response to a particular protein in the food. Treating it as harmful, causing a quick antibody response (immunoglobulin E (IgE)). Food allergies unrelated to the IgE reaction, like celiac disease and enterocolitis, are more rare. Factors that may increase allergy likelihood are liberal use of antibiotics in early childhood, the allergenic diet of the mother, certain vaccines (particularly the adjuvants), as well as various chemicals (such as pesticides containing dichlorophenol). They may disappear with age.

Typical allergic reactions to food include:

• Nettle rash
• Itchy skin
• Difficulties swallowing
• Runny/blocked nose
• Sneezing
• Nausea and vomiting
• Abdominal pain

Causes of food-related hypersensitivity:

• Digestive malabsorption
• Digestive disorders
• Increased gut permeability
• Immunological reactions (immunoglobulins)
• Toxins (additives and natural compounds)
• Psychological reactions

Sensitivity may also be caused by histamine, tyramine or other biogenic compounds in the food (chocolate, red wine, tuna, fermented ingredients such as cheese). In some cases, food may release histamine into the body. This is referred to as Histamine Intolerance Syndrome (low levels of diamine oxidase, an enzyme that metabolizes histamine). Typically, histamine may cause heart rate increase, nasal congestion, flushing, diarrhea, and abdominal pain. As well as dizziness and headaches. Tyramine may trigger a migraine.

Rich histamine or other vasoactive amines:

• Wine, alcoholic cider, beer, and other fermented drinks
• Fermented foods (sauerkraut, wine vinegar, soy sauce, kefir, yogurt, kombucha)
• Aged cheese
• Processed meats (sausage, ham, salami, bacon)
• Smoked animal products
• Dried fruit
• Nuts (walnut, cashew, peanut)
• Yeast (promotes histamine production in food)
• Wheat products
• Eggplant, spinach, and tomato
• Certain fish such as mackerel, tuna, anchovies, and sardines

Foods that release histamine into the system:

• Banana
• Chocolate and cocoa
• Cow’s milk
• Papaya
• Pineapple
• Citrus fruits
• Strawberry
• Nuts
• Tomato
• Spinach
• Pork
• Egg white (raw)
• Food additives

Diamine oxidase blockers:

• Alcohol
• Black tea
• Energy drinks
• Green tea
• Yerba mate

Toxins may appear in plants or other substances, which cause symptoms that vary depending on the individual’s sensitivity. Some toxins can be neutralized by cooking, blanching, etc.

Toxins that may have adverse effects:

• Heavy metals
• Dioxins and PCB compounds
• Organotin compounds such as PVC
• Microplastics
• Volatile organic compound (VOC) emissions
• Radioactive compounds
• Mycotoxins
• Carcinogens
• Xenoestrogens which imitate the effects of estrogen
• Antinutrients
• Certain pesticides
• Certain fertilizers
• Residues of medicinal products
• Other harmful organic compounds

Xenoestrogens

Imitating the effects of estrogen in the body. They can be synthetic or naturally occurring. Polycarbonate plastic may release bisphenol A (BPA) which has been associated with endocrine disorders and a weakened immune system. BPA and phthalates have epigenetic effects.

Products containing xenoestrogens:

• Intensively farmed meat
• Canned foods
• Plastic and plastic cling film
• Styrofoam cups and containers
• Pesticides
• Paints, varnishes, and solvents
• Many hygiene products
• Phytoestrogens (from plants)
• Synthetic fragrances
• Contraceptive pills and spermicides
• Cosmetics (including hair dyes)
• Detergents
• Air fresheners

Antinutrients

Natural or synthetic compounds that prevent nutrients from being absorbed, and may cause health problems. Often found in plant roots and seeds, nuts, legumes, and nightshades. All plants have protective mechanisms. The purpose is to protect plants from external factors such as bacteria, molds, insects, and pests.

Lectins:

Carbohydrate binding proteins that appear in plants and animals. The roots and seeds are particularly rich in lectins. Legumes (beans, peas, lentils, soybeans, peanuts), cereals, potatoes, nuts, and seeds. Lectins have the ability to bind with the surface cells of the digestive tract. This may cause gut permeability and disruptions in digestion. Raw kidney beans are particularly toxic. They contain high levels of hemagglutinin, a substance that has the ability to cause RBCs to agglutinate. It has been suggested that a link exists between lectins and autoimmunity disorders (AID) such as rheumatoid arthritis. They may even cause leptin resistance, contributing to obesity and metabolic disorders.

Phytates:

Phytic acid is present on plants in salt form, i.e. phytates. Phytic acid can be found in seeds of cereals and legumes, as well as nuts. Phytic acid chelates with zinc, manganese, copper, iron, and magnesium and may impair absorption. Typically, the bacterial strains that contains few phytase enzymes are able to break down phytates.

Cyanogenic glycosides:

Consists of a sugar molecule bound to a cyano group via a glycosidic bond. A phytotoxin found in cassava, sorghum, bamboo shoots, almonds, and the seeds of plums, cherries, and apricots.

Oxalates:

Oxalic acid and anions, salts, or esters. Oxalic acid is a poisonous substance that may damage the intestinal wall and cause kidney stones by forming oxalate crystals. Spinach, parsley, wood sorrel, and rhubarb, as well as beetroot, black pepper, cocoa beans, cereals, legumes (especially soybeans), and nuts.

Saponins:

Glycosides consisting of steroids and triterpenes. They can form a soapy-like foamy structure in solutions. Soybeans, beans, peas, as well as quinoa, oats, asparagus, licorice root, sunflower seeds, and ginseng. Saponins have anti-carcinogenic and immune system stimulating effects. However, they have harmful digestive effects (impaired absorption of proteins and minerals, particularly soybeans), and hypoglycemic effects (drop in blood sugar).

Glycoalkaloids:

Nightshades generally contain various amounts, e.g. solanine in potatoes. Poisonous when ingested raw in large quantities (breaks down cell membranes and inhibits cholinesterase, i.e. the functioning of substances that break down acetylcholine, etc.). Potato skins may cause intestinal damage, particularly when fried and consumed regularly. Raw green tomatoes have a lot of tomatine.

Prolamins:

Nitrogen storing proteins in cereals. Rich in glutamine and proline. They include gliadin (a pert of wheat gluten protein), hordein (barley), secalin (rye), avenin (oat), and zein (corn). The core parts of oats and rice grains contain low levels of prolamin. Prolamins cause intestinal damage, especially in those with celiac disease. Celiac disease involves gliadin attaching itself onto the surface of the epithelial cells in the intestine and releasing zonulin, which causes gut permeability by damaging tight junctions between the cells. In healthy individuals, the effect of gliadin on gut permeability is significantly lesser, although perceptible.

Goitrogens:

Substances that interfere with the iodine storage process. Soybeans, pine nuts, peanuts, linseeds, spinach, peaches, strawberries, and plants of the Brassica genus such as broccoli, brussels sprouts, cauliflower, radishes, kale, and Chinese cabbage, as well as rapeseeds and horseradish. The main cause of the goitrogenic effect is due to goitrogenic heavy metals, insecticides, dioxin, PCB, and several medicines such as NSAIDs and cholesterol medicine.

Phytoestrogens:

Plant-derived xenoestrogens. The highest level is found in soybeans. Also found in legumes, alfalfa, vegetable oils (rapeseed/canola and sunflower), cereal products, and processed meat products. They bind to estrogen receptors and may interfere with the menstrual cycle. Soy-based infant formula is not recommended. A meta-analysis (2010) did not indicate an effect on testosterone in the blood or male fertility.

Enzyme inhibitors:

Found in plants, they inhibit digestive enzymes. Protease inhibitors, which affect trypsin and pepsin, can be found in raw soybeans. Amylase inhibitors, high levels in kidney beans, interfere with the breakdown and absorption of starch and other complex carbohydrates.

To reduce antinutrients it is recommended you combine several methods:

• Sprouting
• Soaking (adding lactic acid bacteria, diluted hydrogen peroxide, iodine, vinegar or baking soda to the soaking water may boost the soaking process, e.g. for removal of phytates)
• Boiling or blanching (reduces oxalate levels, etc.)
• Cooking (reduces phytotoxins in cassava and phytic acid in cereal products)
• Lactic acid fermentation (reduces phytotoxins in cassava and phytic acid in cereal products)

The condition of the intestinal mucous membranes may be improved by using lactic acid bacteria, colostrum, glutamine, and silica.

FODMAP Carbohydrates

Fermentable Oligo-, Di, Mono-saccharides And Polyols. Carbohydrates that are suitable for fermentation by the bacteria in the colon. Fermentation produces short-chain fatty acids that have significant health-promoting effects. On the other hand, it also forms gases in the intestine, potentially causing bloating and flatulence. The FODMAP carbohydrate restrictions are good for those suffering form IBS (less than 10g per day).

Oligosaccharides:

• Fructans: Humans lack the enzyme capable of breaking down these linkages. They are not absorbed in the SI and therefore often cause bloating and laxative effect
  • Wheat, rye, barley, leek, onion, garlic, artichoke, asparagus, beetroot, chicory, dandelion, radicchio, broccoli, brussels sprouts, fennel, cabbage, and cacao
• Galactans: Humans lack the enzyme capable of breaking down these linkages
  • Legumes such as pinto beans, kidney beans, navy beans, and lentils
• Raffinose: Insufficiently absorbed in the intestine
  • Cabbage, soy, beans, whole grains, and asparagus.

Disaccharides:

• Lactose:
  • Milk, yogurt, cream cheese, mascarpone, and ricotta

Monosaccharides:

• Fructose:
  • Agave nectar, mango, raisin, honey, apple, watermelon, pear, and cherry

Polyols:

• Apple, apricot, avocado, blackberry, cherry, nectarine, persimmon, peach, plum, watermelon, mushroom, cauliflower and certain sweeteners (isomalt, maltitol, mannitol, sorbitol, and xylitol)

Intestinal Bacteria Strain and How to Support the Digestive Function

The bacterial strain of the microbiome can change with dietary adjustments. Meaning dietary choices can influence chronic inflammation and gut permeability. Gut permeability relates to the epithelial cells on the surface of the intestine allowing tight junctions to “leak” when nutrients should be absorbed through the epithelial cells. Celiac disease is an example of an autoimmune disease involving gut permeability. Leaky gut is one of the key factors in the development of AID. Cause or effect is not known though.

To support the microbiome:

• Fermentable fibers, i.e. prebiotics like inulin, pectin, and oligofructose
• Fermented foods
• Resistant starch, i.e. green bananas, cooked and subsequently refrigerated rice and potatoes as well as cereals
• Polyphenols
• Dark chocolate (polyphenols and fermentable fibers)
• Pistachios
• Probiotics (particularly soil-based strains)

Avoid these to protect the microbiome:

• Antibiotics (unless necessary)
• Pesticides containing glyphosate (including Roundup). Used as a pesticide on cereals, GMO soybeans and corn. Meat from animals that have fed on the plants mentioned above. May be one of the factors contributing to celiac disease
• Smoking
• Alcohol
• Chronic stress
• Continuous negative thoughts and feelings

Probiotics

Living microbes that have a positive effect on our health. Health benefits are:

• Alleviating constipation
• May help acute diarrhea
• Preventing traveler’s diarrhea (particularly Saccharomyces Boulardii)
• Facilitating the treatment of IBS
• Stopping the progress of inflammatory intestinal diseases, may help recovery (particularly Lactobacillus acidophilus and Bifidobacterium lactis)
• Facilitating recovery from non-alcoholic fatty liver disease
• Preventing and treating diarrhea caused by antibiotics

Foods that provide probiotics:

• Sauerkraut and other fermented vegetables
• Fermented vegetable juices
• Kefir
• Kombucha
• Kimchi
• Natto
• Tempeh
• Jun tea

Prebiotics:

Indigestible fiber compounds such as oligo- and polysaccharides used as a growth medium by the bacterial strain of the intestine. Promotes the growth of benign probiotic bacteria in the intestine. May have a positive effect on the absorption of trace elements, the immune system, blood pressure, and reduced risk of colon cancer.

Resistant starch, found in potato starch, is beneficial for the microbiome, insulin sensitivity and obesity as well as hunger regulation in rodents and humans. Inulin and oligo-fructose are prebiotics that promote the wellbeing of the intestine as well as health benefits from dietary fiber.

Ratio of inulin to oligo-fructose per 100g:

• Chicory root – 41.6g/2.9g
• Jerusalem artichoke – 18g/1.5g
• Dandelion leaves – 13.5g/10.8g
• Garlic – 12.5g/5g
• Leek – 6.5g/5.2g
• Asparagus – 2.5g/2.5g
• Banana – 0.5g/0.5g

Methods that support digestion:

Review eating habits

• Chew carefully
• Avoid stress at mealtimes
• Spend at least 20min eating
• Avoid drinking liquids during meals (dilutes stomach acids)

Review foods that support digestion

• Fresh carrot juice (supports intestinal mucous membranes)
• Celery juice (promotes intestinal movements and alleviates constipation)
• Level of hydrochloric acid (betaine hydrochloride, HCL)
• Carminatives reduce gas in the intestine:
  • Orange, fennel, ginger, cinnamon, cardamom, cilantro, caraway, licorice, oregano, parsley, peppermint oil, rosemary, sage, lemon balm, dill, thyme, garlic

Bitters stimulate the production of stomach acids and digestive enzymes:

• Jerusalem artichoke, Angelica sylvestris root, yellow gentian, Angelica archangelica root

Other foods that support digestion:

• Aloe vera, pineapple, chia seeds, chlorella, sauerkraut, currants, Iceland moss, chamomile, cranberries, oats, meadowsweet, blueberries, oregano, chaga mushrooms, papaya, linseeds, horse radishes, lingonberries, psyllium, rhubarb root, plantago, rosehip, spirulina, sea buckthorn, raspberry leaf, wheatgrass, valeriana

Review dietary supplements that support digestion:

• Hydrochloric acid and pepsin
• L-glutamine
  • Maintains the conditions of the intestinal mucous membrane
  • Repairs gut permeability
• Silica and silicic acid-carmellose gel
  • Protects the mucous membrane of the stomach
• Magnesium
  • May facilitate defecation and improve the movements of the digestive tract.
  • An important mineral for the intestinal epithelium
• Vitamin B12
• Vitamins A, D, and E
  • Improve the regeneration of mucous membranes
• Phospholipids and lecithin:
  • Promote the absorption of fats
• Digestive enzymes

Food Preparation Methods

No method is perfect, some foods are better raw, whereas proper processing may facilitate better nutrient absorption. Not to mention breaking down toxic chemicals that may make some foods inedible.

Favor these methods:

• Slow cooking
• Boiling
• Stewing
• Steaming
• Oven-baking slowly
• Sous-vide
• Raw food
• Fermentation
• Frying with water

Avoid or use sparingly:

• Frying at a temperature higher than 140C (285F)
• Stewing in tinfoil
• Grilling
• Cooking in the microwave
• Flambeing
• Smoking
• Deep frying

Harmful bacteria, viruses, and parasite eggs are destroyed during cooking. Heating also breaks down harmful compounds. Some nutrients are lost upon cooking, e.g. broccoli loses water soluble vitamins B and C when boiled. Many minerals are also dissolved in cooking water. Steamed food retains its nutrients better. Beta-carotene in carrots and tomatoes are absorbed more efficiently when cooked. Only 4% is absorbed from a raw carrot. Pureeing and cooking may increase absorption fivefold. On the downside, carotenoids may become less beneficial when cooked.

The Maillard reaction (browning) improves the flavor of food but impairs the absorption of proteins. The reaction forms compounds that produce brown color and flavors that are central to the color and taste of many foods (MRP compounds). It starts at approximately 140C. The Maillard reaction also produces carcinogenic compounds where the temperature exceeds 180C.

Cooking and harmful compounds:

• Glycotoxins (advanced glycation end-products, AGEs), heterocyclic amines (HCAs), polycyclic aromatic hydrocarbons (PAHs), and acrylamide (AA). They increase oxidative stress, raising inflammatory biomarkers and weakening the arterial walls. Increasing the risk of diabetes and CV diseases. Cut out the glycotoxin rich foods like full fat cheese, butter, bacon, sausage, and processed meats. Acrylamide, formed during vegetable browning has a distinct yellow or dark brown color. The toxins formed while cooking fat and protein are more harmful than while frying carbohydrates. Consider boiling instead. Temperature, not cooking time, is key. Stewing in tinfoil reduces glycotoxins and HCAs but the amount of aluminum released into the food is up to 6 times the safe daily upper limit.

Marinades:

Reduce harmful compounds by marinating.

• HCAs are reduced by up to 90% when meat is marinated for 4 hours or more in alcoholic beverages and strong spices such as garlic, ginger, thyme, rosemary, and chili, or when marinated for 6 hours or more in beer
• Cherries, blueberries, blackcurrants, plums, and kiwifruit used in marinades reduce the amount of HCAs
• Adding vitamin E reduces the amount of HCAs
• Adding vitamin C reduces the amount of glycotoxins
• Turmeric diminishes the effect of glycotoxins
• Frying in extra virgin olive oil produces the least HCAs
• The amount of AGEs can be reduced by using sour ingredients like lemon juice and vinegar
• The amount off potentially carcinogenic substances can be reduced by adding glucose during browning
• Acrylamide in potatoes can be reduced by blanching them before frying
• Adding amino acids such as glycine and glutamine to the dough before baking reduces the amount of acrylamide by up to 90%

Preserving:

Avoid using photodegradable materials such as plastic containers. Favor ceramics, metal, and glass.

• Protect from light in dark or tinted containers
• Protect from heat by utilizing a root cellar or refrigerator
• Protect from air in an airtight container or vacuum bag
• Drying and freeze-drying
• Sterilize at high temperatures
• Preventing oxidation with strong spices
• Preventing oxidation with vitamins C and E
• Preserving in a modified atmosphere, honey, sugar, alcohol, vinegar, lemon juice, salt, or oil

Ensuring the sufficient intake of nutrients

According to Bruce Ames’ triage theory of micronutrients and aging, the body uses the nutrient reserves of various internal organs to maintain short-term health in a state of malnutrition. Iron deficiency strips iron reserves form the liver. Long-term deficiency weakens the body and causes DNA and mitochondrial damage, leading to cancer and aging.

The Most Common Micronutrient Deficiencies

Iron

Frequency of deficiency: 

• Developing countries and some vegans. Celiac disease, Crohn’s disease and pregnancy are predisposing factors

Availability from food:

• Blood, bovine liver, oysters, mussels, beef, sardines, dark green vegetables. Vitamin C promotes the absorption of iron

Health problems caused by deficiency:

• Causes anemia, susceptibility to infections, respiratory problems, hair loss, muscular problems, headaches, heart problems, fatigue, etc.

Vitamin B12

Frequency of deficiency:

• Vegans but increasingly common for other diets

Availability from food:

• Bovine liver, sardines, salmon, eggs, soil

Health problems caused by deficiency:

• Pernicious anemia, fatigue, dementia and depression. Increases the risk of coronary artery disease and osteoporosis

Vitamin D

Frequency of deficiency:

• The northern and southern hemisphere, where sunlight is scarce

Availability from food:

• The sun, fish, fish oil, and mushrooms. Sufficient intake from food is difficult

Health problems caused by deficiency:

• Predisposing factor for osteoporosis, infections, diabetes, cancer, cardiovascular diseases, and various neurological diseases

Iodine

Frequency of deficiency:

• Approximately 40% of the world

Availability from food:

• Seaweed (particularly kelp/kombu), seafood and egg yolk. Impoverished soil is a predisposing factor

Health problems caused by deficiency:

• Predisposing factor for hypothyroidism and goitre. Deficiency in pregnancy predisposes the child for cretinism

Selenium

Frequency of deficiency:

• Mild deficiency is common

Availability from food:

• Brazil nuts, wild salmon, kidneys, mutton, egg yolk. Impoverished soil is a predisposing factor

Health problems caused by deficiency:

• Increased risk of inflammatory diseases, cardiovascular diseases and cancer. Impaired immune response and activation of thyroid hormones

Magnesium

Frequency of deficiency:

• Mild deficiency is very common. Particularly in diabetics

Availability from food:

• Dark green vegetables, cocoa, nuts and seeds. Regulates the function of more than 300 enzymes in the body. Impoverished soil is a predisposing factor

Health problems caused by deficiency:

• Predisposing factor for cardiovascular diseases, diabetes, hypertension, fibromyalgia, osteoporosis, constipation, and stress

Zinc

Frequency of deficiency:

• Mild deficiency is common particularly in vegans and the elderly. The low level of HCl in the stomach is a predisposing factor

Availability from food:

• Insects, oysters, calf liver, beef, pumpkin seeds, mutton. Regulates the function of more than 200 enzymes

Health problems caused by deficiency:

• Predisposing factor for poor condition of skin, hair, and nails, weakened immune system, and fertility problems

Vitamin K2

Frequency of deficiency:

• A large proportion are deficient. One of the leading causes is the use of antibiotics

Availability from food:

• Natto, miso, sauerkraut, grass-fed butter, roe, fermented foods in general. Intestinal bacteria produce a small amount

Health problems caused by deficiency:

• Predisposing factor for tooth decay, dental plaque, osteoporosis, and artery calcification

Measuring the State of Nutrition

Levels of micronutrients and trace elements:

• From blood
• Hair
• Urine

Fatty acids:

• Blood

Amino acids:

• Blood
• Urine

Heavy metals:

• Blood
• Hair
• Urine

Testing for allergies:

• Trial elimination diet
• Skin prick test
• IgE and IgG antibody tests
• Open food challenge (milk and cereals)

Digestion analyses:

• Comprehensive digestion analysis
• Measuring gut permeability and malabsorption
• Measuring the possible small intestinal bacterial overgrowth (SIBO)
• Measuring stomach acid and enzymes
• Testing for Helicobacter pylori

Microbiome analysis:

• Balance of the microbial bacteria
• Helpful bacterial strain
• Harmful bacterial strain
• Yeast fungi
• Amoebas and other parasites

Daily food diary (can download apps or buy smart scales):

• Macronutrients
• Micronutrient amounts from the food eaten
• Calorie intake compared to the daily energy expenditure (basal metabolic rate and physical activity)
• Water consumed (1.5-2l per day recommended)
• Caffeine intake (max 400mg)
• The amount of salt in the food eaten (max 5g)
• Regularity of mealtimes
• Photos of the meals eaten

Gene tests in nutrition:

Your lifestyle controls the function of your genes, not all genes are constantly active. Nutrigenomics involves the study of the effects of nutrition on the function of genes. Genes affect metabolism in a comprehensive way so not every diet affects everybody the same.

Variant APOE4 of the APOE gene:

• Apolipoprotein E (APOE) is crucial for fat metabolism, particularly for breaking down lipoproteins (including LDL)
• Types 3/4 and especially 4/4 are associated with high cholesterol levels, carotid artery disease and Alzheimer’s Disease
• Although the cognitive processes of individuals with the type 4 variant deteriorate faster than usual, their brain function early in life is enhanced, particularly in the hippocampus

Variant Pro 12ALA of the PPARG2 Gene

• PPARG (Peroxisome Proliferator-activated Receptor Gamma) is a nuclear protein that has an effect on obesity
• The Ala type is associated with a lowered risk of type 2 diabetes
• A study on mice found that individuals with this variant, a high fat diet increased obesity more rapidly and thus formed a predisposing factor for diabetes

Variants IVS4G>T and IVS3C>T of the TCF7L2 Gene

• TCF7L2 is a protein transcription factor
• These variants are associated with an increased risk of developing type 2 diabetes

Variant TRP64ARG of the B3AR Gene and variant GLN27GLU of the B2AR gene

• Beta-adrenergic receptors have a significant effect on energy production and the function of the SNS
• These variants are associated with obesity

Variant RS9939609(A) of the FTO gene

• FTO = fat mass and obesity-associated protein
• Individuals with a type A variant have a significantly increased risk of obesity and developing type 2 diabetes

Variant RS4988235 of the MCM6 gene

• Affects the production of the lactase enzyme (LCT)
• Individuals with the T type variant usually tolerate lactose
• The C/T type variant is associated with obesity
• Individuals with a C/C type variant are likely to be lactose intolerant

Variants HLA-DQ2 and HLA-DQ8 of the HLA-DQ gene

• HLA-DQ genes encode certain proteins as a part of the immune system
• These variants are strongly associated with celiac disease

Variant A118G of the OPRM1 gene

• The OPRM1 gene encodes opioid receptors
• The type G variant can significantly increase alcohol dependency

Variant 1148M of the PNPLA3 gene

• This variant of the PNPLA3 gene related to fat metabolism slows the breakdown of triglyceride fats in the liver and thus promotes the onset of fatty liver disease

Variant 164A>C of the CYP1A2 gene

• Caffeine, mycotoxin, and paracetamol (among others) are broken down in the liver mainly by the CYP1A2 enzyme
• Each individual’s CYP1A2 enzyme system functions at a different rate
• Those with a type C variant have a slow enzyme system. Drinking coffee can increase the risk of heart attack and/or blood pressure

Variants C677T and A1298C of the MTHFR gene and variant A66G of the MTRR gene

• Methylene tetrahydrofolate reductase (MTHFR) is an enzyme needed to convert folic acid and certain other forms of folate into methylfolate (5-MTHF). Folic acid can be found in vitamin supplements and vitamin enriched foods
• Individuals with these variants are unable to efficiently convert folic acid into active folate. This results in a high homocysteine level, a known risk factor for cardiovascular disease, particularly in individuals with variants C677T and A66G
• Switching from folic acid to more efficient methylfolate is recommended

Variant A1 (TAQ1A polymorphism) of the ANKK1 gene

• ANKK1 (ankyrin repeat and kinase domain containing 1) is fundamentally linked to the dopamine D2 receptor (DRD2), i.e. reward and motivation
• A mutation in this gene is a predisposing factor for addictive behavior (alcohol, tobacco, sugar, gambling, opiates)
• The A1 allele is especially found in obese (BMI>30) individuals

Variant RS1229984 of the ADH1B gene

• Accelerates the conversion of alcohol into acetaldehyde (a more rapidly developing hangover)
• Individuals with this variant have a lowered risk of developing alcoholism

Mutation of the ALDH2 gene in isoenzyme ALDH2-2

• Significantly lowered isoenzyme ALDH2-2 activity (typically found in North Asia)
• A predisposing factor for adverse effects from alcohol and alcohol poisoning

Reviewing Nutrients

The rule of thumb is the closer the food is to its original state, the more likely it is to have health-promoting properties. Meta-analyses have found that organically produced ingredients contain significantly more antioxidants and less heavy metals and pesticides than non-organic ingredients.

Biohacker’s kitchen:

• Herb garden
• Extensive spice rack
• Sousvide cooker
• Powerful blender
• Dark glass bottles
• Titanium frying pan
• Boiler
• Induction cooker
• Accessible utensils
• Water filter
• Coffee grinder
• Plenty of vegetables in the fridge
• Energy efficient refrigerator
• Berries and game in the freezer

Salt

Favoring mineral salt over table salt is a good way to lower blood pressure without cutting salt consumption. Although, too much or not enough salt are still issues.

Sodium is essential for carrying nerve impulses, maintaining muscle function, and regulating fluid balance and blood pressure. Chloride is needed for digestion and respiration.

The quality of the salt depends on the cleanliness of the sea and the area in which the salt was handled. Favor coarse sea salt and grind it yourself. Some countries add iodine to salt but it isn’t the best source. Instead, take one tsp of kelp to get the same amount of iodine as one pound of iodine-enriched sea salt.

Mix together different types of salts and dried herbs to maximize nutritional density. Sea salt, rose salt, and black salt with rosemary, basil, and mint.

Favor:

• Purity tested, unrefined sea salts
• Mineral salts
• Pink salts sold under various names (Himalayan salt, rose salt, rock salt, halite)
• Black salts
• Herbamare seasoning
• Rare specialty salts (with monosodium glutamate, MSG)

Avoid:

• Common refined salts and table salt
• Seasoned salt (with monosodium glutamate, MSG)

Sugar

Compared to cane sugar, white refined sugar has no trace elements or minerals. White refined sugar can interfere with the absorption of Ca, Mg, Zn, and Fe. It also consumes the body’s supply of trace elements and minerals, as sugar metabolism requires several different trace elements.

Excess white sugar use is associated with type 2 diabetes, metabolic syndrome, disrupted fat metabolism, systemic inflammation, cardiovascular diseases, and Alzheimer’s disease. Sugar and fructose also strain the liver.

Honey:

• Unheated and unfiltered.
• Unprocessed local honey, produced in an unpolluted area and collected from a single farm.
• Varietal honey (for example buckwheat, manuka, tualang)
• The darker the color, the better
• The lower age limit for honey is 12 months because of the higher chance of botulism caused by Colistridium botulinum due to underdeveloped intestinal flora. Useful for acute coughing and allergy desensitization therapy.
• Herb honey: Vanilla, spirulina, or nettle seeds in honey.

Crystallized sugars:

Favor:

• Coconut sugar
• Whole cane sugar (Indian, rapadura, kokuto, mascobado)

Avoid:

• Bleached sugar
• Brown sugar
• Baking sugar (including icing sugar, soft brown, vanillin sugar)
• Fructose

High intensity sweeteners and sugar alcohols:

Favor:

• Birch-based xylitol
• Green stevia (leaves of the whole plant)

Avoid:

• GMO xylitol
• Erythritol
• Sorbitol
• Steviol glycoside extracts (white stevia)
• Aspartame
• Acesulfame K

Syrups:

Favor:

• Maple syrup
• Coconut syrup
• Yacon syrup
• Kitul palm (caryota urens) syrup
• Spruce tip syrup

Avoid:

• Fructose-glucose syrup (corn syrup)
• Agave, sugar syrup, flavor syrups

Other:

• Luo han guo (monk fruit)
• Lucuma
• Nopal cactus (prickly pear)
• Inulin
• Licorice root

Spices

Flavor and scents are sourced from oxidizing and vaporizing plant parts. Ground spices lose flavor and medicinal effects over longer cooking periods. Whole spices keep for 2 years, whereas ground spices keep for 6 months.

Favor:

• Wild vegetables and wild spices
• Fresh ginger and tumeric
• Garlic and onions
• Chili, cayenne, and black pepper
• Ceylon cinnamon, cardamom, caraway, fennel, and bay leaves
• Rosemary, oregano, thyme, dill, tarragon, coriander, mint, basil, parsley, and sage
• Maintaining your own miniature herb garden near a window or balcony
• Purchasing organic spices whole (not ground)

Avoid:

• Highly irradiated spices
• Expired spice shakers that have been constantly exposed to light, heat, and moisture
• Many spices such as peppers can go moldy if handled directly over the cooktop

Coumarin is an aromatic component in cinnamon (Chinese cassia is the most common type used and contains heaps). Ceylon contains very little but is expensive. The point being, it is very toxic to the liver and should be limited to 0.1mg per on kg of body weight per day.

Turmeric may provide protection against neurodegeneration from Alzheimer’s, have a positive effect on inflammatory illnesses like arthritis and ulcerative colitis. Also, it is antibacterial, antiviral, and antifungal with a cancer preventative effect too.

Animal Products

Quality over quantity, eat a wide variety of parts (nose to tail), including bone broth and offal. Use spices to aid digestion and provide the system with anti-inflammatory compounds.

Intensively farmed meat has been linked to various illnesses. Eat as organically as possible. The higher up the food chain you are, the more links there are below that can affect quality and nutrient density. The animal’s genetics, environment, diet, freedom of movement, quality of drinking water, veterinary medicines used, and other factors have an effect on the amount of nutrients and harmful substances in the meat.

Highly processed meats increase the risk of bowel cancer, type 2 diabetes, stroke, esophageal cancer, and gastric cancer. Grass-fed animals have better fatty acid compositions and antioxidants.

Eating only the muscle meat causes an amino acid imbalance. Muscle tissue is rich in methionine, which can cause oxidative stress and accelerated aging. Muscle meat doesn’t have much glycine, which is found in collagen rich parts like connective tissue, bone marrow, and skin.

The meat’s heme iron causes oxidation upon heating and promotes cancer-causing nitrosamine compounds.

Favor:

• Wide variety of animal parts (bones, bone marrow, tongue, connective tissue, offal such as liver and heart). Muscle meat (cheek, chuck, short loin, sirloin, tenderloin, top sirloin, bottom sirloin, ox tail, round, flank, plate, brisket, shank)
• Eat various types of animals
• Favor grass-fed animals, game, and indigenous breeds (Finncattle, Highland cattle, bison, and sheep)
• Hunt your own meat or arrange for a direct connection to the origin
• Avoid intensively farmed meat, sausages, and cold cuts
• Favor long cooking times at low temperatures, i.e. slow cooking and boiling
• Avoid high temperatures, i.e. frying, grilling, and deep frying
• Add spices that support digestion and absorption (such as herbs, peppers, ginger, and turmeric) and foods that support absorption (pineapple, papaya, and sauerkraut)

Fish

Twice per week. Rich in fatty acids (omega-3), trace elements, vitamins (vitamin D rich), and amino acids. Lower incidents of cardiovascular disease.

Environmental toxins such as dioxins and PCBs are concentrated in fish fat. The fattier the fish, the higher the toxins. Highest mercury is found in sharks, swordfish, and bigeye tuna (predatory fish). Due to the Minamata convention, which prohibits mercury exportation, mercury levels should decrease in a few decades.

Regardless of negative effects of heavy metals, liberal fish consumption reduces the risk of coronary artery disease, lung cancer, and type 2 diabetes. Fish oil raises the adiponectin levels in the body. Adiponectin deficiency can be a predisposing factor for obesity, metabolic syndrome, and other metabolic disorders. It is anti-inflammatory and oxidative stress preventing.

Favor:

• Eat the whole fish and use fish guts as stock
• Eat various types of fish with lower chemicals and heavy metals
• Wild fish and supplement with organically farmed
• Catch your own fish or arrange for a direct connection to the origin
• Avoid intensively farmed fish, processed fish products, and deep fried fish
• Favor longer cooking times at low temperatures, i.e. slow cooking and boiling
• Avoid high temperatures, i.e. frying, grilling, and deep frying
• Add spices such as herbs, peppers, ginger, dill, turmeric, and coriander
• You can alleviate the impact of heavy metals with seaweed, chlorella, and coriander

Health impact of wild fish compared to farmed:

• Wild have higher omega-3, trace elements, and vitamins
• Wild contain fewer poor quality fat compounds
• Antibiotics, hormones, PCB, neurotoxins, pesticides and other toxins have been found in farmed fish
• Wild fish may contain more mercury

Mercury levels:

Low (safe to eat 2-3 times per week):

• Flounder
• Shrimp
• Salmon (farmed)
• Common sole
• Octopus/squid
• Crayfish and crab
• Sardine
• Whitefish
• Herring
• Mussels, clams, and oysters
• Trout
• Cod

Moderate (once per week):

• Perch
• Lobster
• Atlantic salmon
• Burbot
• Seabass
• Monkfish
• Atlantic halibut
• Canned tuna
• Skipjack

High (1-2 per month):

• Pike
• Yellowfish tuna
• Canned tuna
• Albacore

Very high (avoid):

• Bigeye tuna
• Swordfish

Crustaceans and mollusks

Oysters are by far the most nutrient dense mollusk, containing the most zinc in proportion to their weight (4 x medium oysters = 33mg of Zn, lots of selenium, B complex, vitamin E, Cu, protein, omega-3). Shrimp often lack nutrients and may contain harmful bacteria and medicine due to intensive farming.

Favor:

• Oysters
• Clams
• Mussels
• Scallops
• Lobster, crab, and crayfish
• Snails
• Cuttlefish

Avoid:

• Shrimp

Eggs

Rich in protein, vitamins, minerals, phospholipids, lutein, zeaxanthin, and choline. Xanthophylls, which they are rich in, are essential for eye health in the elderly. Eggs also increase carotenoid levels in blood serum and eye tissue. Not to mention lutein and zeaxanthin, which reduce the risk of macular degeneration.

Individuals who consume eggs often have a 25% lower risk of hemorrhagic stroke.

Some people are allergic, some suffer from a hereditary dysfunction in fatty-acid metabolism, and some have the ApoE4-allele, which might cause dysregulation of cholesterol metabolism. Although, a study found that egg or cholesterol intake was not associated with increased coronary artery disease risk, even in ApoE4 carriers. It would still be wise to limit intake if you have the homozygous allele (both alleles E4) though.

There is a more realistic risk of developing hyper-sensitivity as a result of regular consumption.

When selecting eggs, note the following:

• Fresh eggs sink in water, old eggs float
• Egg whites of fresh eggs are firmer, whites of old are runny
• The more vivid the yolk, the more fat-soluble vitamins and carotenoids
• Favor organic free range/pastured. Higher in good fatty acids, fat-soluble vitamins, and carotenoids
• Avoid indoor eggs (including cage-free) and caged. Higher risk of salmonella
• Note the packaging date
• Vary the types of eggs you eat (quail, duck, and goose)

Prepare them to maintain maximal nutrients:

• Egg white has albumin which contains enzyme inhibitors when raw. Cook the white
• Avoid eating just the white
• Conalbumin interferes with iron absorption, avidin hinders the absorption of vitamin B complex
• The yolk should be eaten raw or slightly cooked. Frying or boiling oxidizes fats, denatures proteins, and destroys one half of the precious xanthophylls
• In terms of flavor and consistency, even the slightest change in cooking water temperature will change its structure
• Keep eggs at room temperature and use within 7-10 days
• Refrigerated eggs will last 30-45 days
• Do not eat eggs that are old, broken, or watery egg white

Cooking the perfect egg

• Place eggs in water and raise the temp. When boiling, remove from heat and leave to sit under a lid for 6 minutes. The internal temp will keep for several minutes, whereas the shells are much less likely to crack when removed from heat
• Pour out the hot water and quench the eggs with cold water. Add 1tbsp of baking soda. The raised pH detaches the egg white from the shell. Leave in the cold water for 2-5min before eating

Milk products

The positive effects of milk (lower cardiovascular disease, heart attack, abdominal obesity, type 2 diabetes) may be because of milk fat – the CLA, vitamin K2, and butyric acid.

Excessive milk consumption stimulates mucus production in the respiratory tract via the beta-casomorphin-7 peptide, of which there is plenty in milk. Particularly in asthmatic individuals. In these cases it is best to abandon milk altogether, to stop the inflammatory cycle from hypersensitivity. Taking calcium supplements alongside milk is associated with coronary artery disease and significant increase in the risk of heart attack.

High calcium causes magnesium deficiency (which is one of the main factors preventing coronary artery disease). Increasing the risk of heart attack and breast cancer in post-menopausal women. Milk consumption doesn’t prevent osteoporosis. It actually increases the risk of bone fractures in women. Regular consumption contributes to low-grade inflammation and oxidative stress.

A1 milk proteins are associated with heart disease and intestinal inflammation. European cows (excluding France), the USA, Australia, and NZ have these cows.

Grass-fed cows have more omega-3 fatty acids and organic cows have more CLA.

Favor:

• Goat, sheep, Scottish higland, Limousin, Piedmontese or other indigenous breeds of dairy cattle
• Fermented milk products (kefir)
• Grass-fed and organic butter
• Raw milk from small farms

Avoid:

• Highly processed milk and fat-free milk products
• Processed milk products such as milk-based drinks
• Yogurts sweetened with sugar and digestive yogurts

Cereals

Refining cereals undermines the nutritional value (vitamin B complex, zinc, magnesium, phytoestrogens, and selenium are removed with the husks). Epidemiological studies link wholegrains to better health, most likely due to overall better living habits of those who consume whole grains, as well as reduced processed cereals. Wholegrains don’t lower inflammation or improve insulin sensitivity. Better to eat vegetables.

Gluten is a large scale protein molecule that consists of numerous peptides (at least 50 of which have been found to destroy the epithelial cells in the intestine, disrupt immune function, and cause leaky gut syndrome). Dr. Alessio Fassano, found an increased occurrence of the zonulin protein in autoimmunity diseases (AID), such as celiac. Zonulin modulates the tight junctions between intestinal cells. The more zonulin, the more permeable the gut. When a celiac eats gluten, zonulin increases immediately, this stimulates the secretion of inflammatory cytokines, causing loosening of the tight junctions, and destruction if prolonged.

Gluten hypersensitivity is more common than celiac disease. Testing for celiac disease does not rule out gluten hypersensitivity. Laboratory tests such as LBP, FABP2, and EndoCAb antibodies will make diagnosis easier in the future. Increased gut permeability has not been found in those with hypersensitivity, is therefore not an autoimmune disorder, and is distinct from celiacs.

Rely on vegetables and root crops for carbohydrates, and oats, quinoa, and buckwheat if necessary. Indigenous grains are usually better.

Favor:

• Amaranth
• Millet
• Oat
• Canihua
• Quinoa
• Buckwheat
• Teff

Avoid:

• Wheat and other wheat varieties that contain gluten (spelt, einkorn, and emmer wheat)
• Barley
• Rye
• Maize

Rice

Long grain rich is rich in amylose, short grain and some long are rich in amylopectin (e.g. Thai sticky). Due to the function of digestive enzymes, amylopectin may raise blood sugar levels more rapidly than amylose. Wholegrain rice is more nutrient dense but also has antinutrients that interfere with absorption, as well as toxins like soil-based arsenic. The nutritional value of wholegrain rice decreases significantly with cooking. White rice consists of starch, some protein, and certain trace elements, but is less nutrient dense. However, no antinutrients. It should always be soaked to remove impurities. A good ingredient to get glucose for the nervous system and supply glycogen reserves.

Favor:

• Basmati
• Jasmine
• Other long grain
• Organic black

Avoid:

• Instant rice
• Porridge rice
• Short grain
• Wholegrain
• Brown rice

Maize

86% in the US is GMO and 32% (2011) of the world total. Grown for ethanol, fattening livestock, and intensive farming is harmful to the environment (especially groundwater pollution).

If non-GMO it can be a good source of starch. However, the high zein content (a gluten-like prolamine compound) is not suggested for celiacs as it may cause an immune reaction to the intestine, similar to celiac disease.

Maize is frequently used for high fructose corn syrup, used as a sweetener. Which has been linked to diabetes, excess weight, metabolic syndrome, and fatty liver disease.

Also corn oil, which has an unfavorable fatty acid composition for humans. High levels of polyunsaturated omega-6 fatty acids that oxidize readily, predisposing to inflammation.

Root vegetables and tubers

The most common ones are carrots, beetroot, cassava, rutabaga, turnips, yams, sweet potatoes, radishes, and celeriac. Nutritionally valuable due to fiber, vitamin C, vitamin B complex, and calcium. Carrots have high beta-carotene and other carotenoids.

The potato is not a root vegetable, it is a nightshade (like eggplants, tomatoes, and peppers). They are fairly rich in potassium, vitamin B complex, and vitamin C. Promotes satiety. They also contain some glycoalkaloids (alpha-solanine and beta-chaconine) which are toxic to humans. Typically low in cultivated potatoes but may increase if exposed to sunlight during the growing season. Green or sprouting gives toxic potatoes away. Early crop potatoes contain the most solanine.

Glycoalkaloids may cause headache, diarrhea, restlessness, and nausea. Mostly found in the skins. Peeling dramatically decreases solanine content. Unpeeled and fried are terrible as glycoalkaloids are oil-soluble. Potatoes cooked in high temperature also produce toxic compounds such as acrylamide and acrolein.

Sweet potatoes contain more beta-carotene, anthocyanins, vitamin C, and fiber. It also raises blood sugar slower. Although, potatoes contain more starch for the intestinal flora to eat. Best to eat either after working out to replenish glycogen reserves.

Favor:

• A wide variety of seasonal roots
• Organic potatoes
• Boiling and steaming potatoes
• Seasonally grown local potatoes
• Large-sized tubers (less glycoalkaloids)
• So-called almond potatoes (mostly grown in Finland, Sweden, and Norway), which have high levels of resistant starch

Avoid:

• Potatoes fried in oil
• Potato chips
• Other heavily processed potato products
• Eating potato peels
• Green and damaged potatoes
• Very small-sized tubers (more glycoalkaloids)

Vegetables, fruits, and berries

It is recommended to eat 5-9 portions (around 400g) daily. 1 part fruit, 2 parts berries, 3 parts vegetables. Only about 10% of people reach these recommendations. Linked to a lower risk of death, particularly CVD.

There is significant variability in the absorption of many vegetables, fruits, and berries depending on preparation. Vegetables and berries typically require fat for absorption of vitamins. Fruits and root vegetables may be used to supplement the diet after exercise or to encourage sleep.

Fruit:

Kiwifruit promotes the growth of probiotic bacteria in the intestine and help to treat IBS. The polyphenols act as antioxidants. They also contain 5 times more vitamin C than oranges.

90% of pesticide residues come from intensively farmed, imported fruit. Eat local to reduce toxins, get more nutrients, and protect the planet.

Place avocados and bananas together to ripen them faster. Bananas are treated with ethylene, a plant hormone gas to help them ripen.

Favor:

• Locally grown, seasonal fruit (for example, apples)
• Organic fruit
• Fatty fruits (avocado, olive)
• Low-sugar fruits (lemon, lime, grapefruit, kiwifruit)
• Nutritious fruits that contain slightly more sugar (papaya, nectarines, peaches, watermelon, pomegranate, apples)

Use sparingly:

• Varieties cultivated for extreme sweetness (mango, fig, banana, dried fruits like dates, raisins and apricots). The optimal time to consume is after exercise or the evening.
• Varieties cultivated for sweetness (mandarin, orange, pear, plum, and pineapple)

Avoid:

• Commercial fruit juices and concentrated juice
• Artificially added fructose

Half a lemon into half a quart of water, mixed with high quality salt first thing. Lemon juice supports the digestive system and acts as a diuretic, removing waste products that have accumulated overnight. Salt helps the adrenal glands to produce cortisol needed for waking up.

Sugar and nutrient content of fruit

Apple: 8.2% sugar, quercetin, epicatechin, fibers (2.4%)

Apricot: 10.6%, carotenoids, potassium, manganese, vitamin A

Avocado: 0.7%, monosaturated fatty acids, linoleic acid and alpha-linolenic acid. Sterols, potassium, magnesium, phosphorus, carotenoids, vitamin K, vitamin B complex

Banana: 13.5%, potassium, tryptophan, manganese, magnesium, vitamin B6

Date (dried): 38.2%, potassium (687mg/100g), magnesium, phosphorus, vitamin B complex, manganese

Fig (fresh): 16%, potassium, magnesium, phosphorus, carotenoids, vitamin K

Grape (de-stoned): 15.5%, vitamin K, vitamins B1, B2, and B6

Grapefruit: 6.5%, vitamin C, carotenoids, pantothenic acid, pectin, lycopene. Grapefruit seed oil has antimicrobial properties

Kiwifruit: 6.8%, vitamin C (100mg/100g), pantothenic acid, vitamin E

Lemon: 2.2%, vitamin C (51mg/100g),, vitamin B6, iron 

Lime: 1.7%, vitamin C, some vitamin B complex, calcium, iron

Mandarine: 8.2%, vitamin C, carotenoids, potassium

Mango: 13.7%, folate, vitamin C, carotenoids, potassium

Olive: 0%, monosaturated fatty acids, vitamin E, sodium

Orange: 8.9%, vitamin C, potassium, calcium

Papaya: 10.7%, vitamin C, carotenoids, potassium

Peach: 7.8%, potassium, niacin, phenols

Pear: 8.0%, vitamin C, potassium, fibers

Pineapple: 11.2%, potassium, vitamin B complex, vitamin C, carotenoids; bromelain enzyme

Plum: 8.2%, potassium, carotenoids, vitamin K

Pomegranate: 13.7%, linoleic acid, ellagitannin, anthocyanin, vitamin B complex

Watermelon: 7.1%, carotenoids, vitamin C, citrulline

Berries:

150-200g of berries a day. They are high in vitamins, flavonoids, polyphenols, anthocyanins, and insoluble fiber. Less sugar than fruit. The polyphenols give them their color, which acts as a defense mechanism (wild have more). Cultivated ones are covered in pesticides.

Regular consumption protects the cardiovascular system (due to the antioxidants), lowers blood pressure, and reduces the level of inflammatory agents in the blood. Also lowers type 2 diabetes risk and have properties that promote eye (anthocyanins especially) and brain health.

Boil or cook frozen berries to kill potential viruses and food poisoning. Exotic berries like gojis, inca, and mulberries are good but contain pesticide residues and sulfur dioxide as a preservative.

Favor:

• Wild berries: bilberries, lingonberries, cranberries, blackcurrant, sea buckthorn, blackberries, cloudberries, chokeberries, arctic raspberries, crowberries, rowanberries, wild raspberries, and wild strawberries
• Locally grown cultivated berries
• Berry powders
• Imported organic berries (inca, mulberry, and goji)

Avoid:

• Imported frozen berries

Vegetables:

Lycopene in tomatoes has been found to protect from cancer, stroke, and cardiovascular disease. Vegetables are rich in polyphenols as well as trace elements and vitamins. The darker the color, the more likely to be protective and reduce silent inflammation.

Intensely colored veggies also have properties that protect from type 2 diabetes and reducing coronary artery disease and stroke.

Cruciferous vegetables, like broccoli, lowers stomach and lung cancer risk. Sulforaphane has been found to have breast cancer preventative effects. 4 servings a week may prevent prostate cancer in men. Broccoli removes toxins, supports endocrine function, and maintains the function of antioxidants in the system.

Flavonoids:

• Anthocyanins: Red, blue, and purple berries; red and purple grapes; red wine
• Flavonols:
  • Catechins: Tea (green and white tea), chocolate, grapes, berries, apples.
  • Theaflavins and thearubigins: Tea (black and oolong)
  • Proanthocyanidins: Chocolate, apples, berries, red grapes, red wine
• Flavones: Citrus fruits (oranges, grapefruit, lemons)
• Flavonols (such as quercetin): Capers, yellow onions, lovage, dill, leeks, spring onions, cabbage, broccoli, apples, berries, tea
• Flavones: Parsley, thyme, celery, hot peppers
• Isoflavones: Soybeans, legumes

Wild greens contain more antioxidants, vitamins, and trace elements. Also, no pesticides. Stronger in flavor, but the site is important for reducing potential pollution of the plant. Nettle has shown to lower blood sugar in type 2 diabetics, ease joint pain, and reduce prostatic hyperplasia.

Favor:

• Wild greens
• The darkest green vegetables such as kale and chard
• Sprouts and new crops
• Cabbages
• Onions (particularly colorful ones)

Avoid:

• Iceberg lettuce and other similar varieties containing few nutrients
• Pale, wilted or translucent vegetables
• Uncooked nightshades that are rich in antinutrients and particularly eggplant if you are sensitive to nicotine

Fats and oils

If oil is refined instead of cold pressed, i.e. if it is heated up to 260C, the quality and properties are significantly compromised. The refinement and impurity elimination process also removes plant sterols, chlorophyll, flavoring agents, polyphenols acting as antioxidants, lignans, lecithin, squalene, and other fat soluble active substances.

Virgin coconut oil contains phenolic compounds that act as antioxidants (ferulic acid, p-Coumaric acid, and tocopherols) which are not present in coconut shortening. Virgin coconut oil has a better antioxidant effect than highly pressed coconut oil. Polyphenols have been shown to calm inflammation.

Butter contains CLA, vitamins A, D, and K. High quality butter also contains trace amounts of omega-3 fatty acids. It all depends on the proportion of grass in a cow’s diet, the soil nutrients, the cow’s health, and time spent outdoors.

Saturated fat is needed for normal cell membrane function and the heart, to carry calcium into bones, and hormone production.

Ghee removes the milk proteins and can withstand high temperatures because of this. Ghee and butter contain butyric acid which can reduce intestinal inflammation.

Olive oil should be pressed, within 18 hours of handpicking, below 27C to retain the natural antioxidants. High quality olive oil has been shown to contain inflammation reducing effects similar to anti-inflammatory drugs, due to phenol compounds (Olecanthal especially). Regular use of virgin olive oil is associated with lower risk of stroke, cerebrovascular disorder, and various types of cancer.

Fish oil and fish liver oil are recommended for those that don’t eat enough fatty fish (2 x a week). Fish and other seafood contain long-chain omega-3 fatty acids (EPA and DHA). Omega-3s can be found in vegetable oils, but they mostly contain short-chain alpha-linoleic acid (ALA), which is poorly absorbed in men. If taking fish oils, don’t let them be exposed to air or light or else they will oxidize.

Omega-3 fatty acids improve mood, increase attentiveness, and generally improve cognitive functions. Shown to be beneficial in the treatment of depression and the E-EPA reduces silent inflammation, which contributes to many chronic illnesses.

DHA has been shown to improve memory and reaction time in adults, slow down down aging of the brain, may prevent dementia, and improve learning. Omega-3 fatty acids lower blood pressure and DHA improves blood lipid levels. In women omega-3 use appears to reduce risk of stroke.

High quality vegetable oils may be useful for getting a good balance of fatty acids but some aren’t due to high omega-6 fatty acids. Processed vegetable oils are highly oxidizing and may increase inflammation.

The balance ratio of omega-6 and omega-3 in indigenous people was approximately 2:1, whereas the European average is 8:1 and in the US is up to 20:1.

Favor:

• Organic fats and oils rich in omega-3 fatty acids
• Ghee and butter
• Fish liver oil and krill oil
• Cold-pressed virgin olive oil and coconut oils
• Cold-pressed avocado, macadamia, and hemp oils
• Oils stored in dark glass bottles, protected from light and heat
• High quality cold-pressed vegetable oil blends
• Dietary supplements of cold-pressed linseed oil and wheat germ oil

Avoid:

• Hydrogenated vegetable fats
• Vegetable oils rich in omega-6 fatty acids
• Oils stored in plastic bottles
• Oxidized oils, oils exposed to light and heat

Vegetable oil levels:

Canola:

• Omega-6: 20%
• Omega-3: 9%

Hemp:

• Omega-6: 55%
• Omega-3: 22% (ALA)

Linseed:

• Omega-6: 14%
• Omega-3: 57% (ALA)

Macadamia:

• Omega-6: 3%
• Omega-3: 0%

Maize:

• Omega-6: 54%
• Omega-3: 0%

Peanut:

• Omega-6: 32%
• Omega-3: 0%

Rapeseed:

• Omega-6: 20%
• Omega-3: 9%

Soy:

• Omega-6: 51%
• Omega-3: 7%

Sunflower:

• Omega-6: 65%
• Omega-3: 0%

Walnut:

• Omega-6: 52%
• Omega-3: 10% (ALA)

Nuts

Rich in protein, good fatty acids, minerals, fiber, vitamin E, and B. Lower risk of coronary artery disease and lower mortality in individuals at risk of cardiovascular disease.

• Pistachios are rich in beta-carotene and lutein. They have been shown to assist the microbiome, balance blood sugar when eaten with a high carb meal, and reduce oxidative stress and improve cholesterol levels.
• Brazil nuts contain the most selenium and 2 per day may raise selenium levels as much as a 100mcg selenium tablet.
• Walnuts are rich in short-chain omega-3 fatty acids (ALA) and may improve blood cholesterol levels.
• Almonds reduce hunger and maintain constant blood sugar levels. They may improve insulin sensitivity and blood sugar regulation when eaten with a high carb meal. Also lower the risk of coronary artery disease.
• Pecan nuts improve the antioxidant capacity of the body and inhibit the oxidation of LDL cholesterol.
• Macadamia nuts have the highest fat content, mostly consisting of monounsaturated fatty acids. They have properties that lower oxidative stress, inflammation, and cholesterol.

Approximately 2% of the population has a nut allergy. Mothers who eat nuts during pregnancy are less likely to have children with a nut allergy.

Nuts contain relatively high levels of antinutrients and may cause hypersensitivity and inhibit the absorption of minerals. Soaking and sprouting reduce these compounds and taking 50mg of vitamin C concurrently prevents the negative effects of inhibiting iron absorption. If bought from the supermarket, get vacuum-packed and sunlight protected nuts.

Favor:

• Walnuts
• Brazil nuts
• Macadamia nuts
• Almond
• Pistachios
• Pecan nuts
• Cashew nuts

Avoid:

• Peanuts (legumes; rich in antinutrients and highly allergenic)
• Hazelnuts (readily cause allergy)
• Roasted, rancid, salted, and coated nuts

Seeds

Nutrient dense but rich in antinutrients. Therefore, must be soaked and sprouted.

• Linseeds counterbalance the spike in blood sugar after a meal. They may alleviate constipation
• Chia seeds resemble linseeds in nutritional content. They are rich in manganese, magnesium, and calcium
• Pumpkin seeds are rich in zinc, magnesium, and calcium
• Shelled hemp seeds are a good source of protein and magnesium

Favor:

• Hemp seeds (particularly Finnish Finola)
• Chia seeds
• Linseeds
• Pumpkin seeds

May have therapeutic value:

• Pine nuts (increase feeling of satiety)
• Grapefruit seeds (oil may have antimicrobial properties)
• Milk thistle seeds (liver detoxifying and fat-reducing)
• Pomegranate seeds (oxidative stress reducing and nerve cell protecting effect)
• Cumin seeds (antibacterial)

Sparingly:

• Sunflower seeds
• Sesame seeds

Soaking and sprouting

• Pecan: Soak overnight
• Cashew: Soak 2hr
• Almond: Soak overnight, sprout 1-2 days
• Walnut: Soak 4hr
• Brazil nut: do not soak
• Chickpea: Soak overnight, sprout 2-3 days
• Lentils: Soak overnight, sprout 2-3 days
• Mung bean: Soak 1 day, sprout 2 days
• Wheat: Soak overnight, sprout 1-2 days
• Oats: Soak overnight, sprout 1-3 days
• Spelt + Rye: Soak overnight, sprout 2-3 days
• Barley: Soak overnight, sprout 2 days
• Buckwheat: Soak 15min, sprout 1-3 days
• Quinoa: Soak overnight, sprout 1 day
• Millet: Soak overnight, sprout 1 day
• Rice: Soak overnight, sprout 3-5 days
• Corn: Soak overnight, sprout 2-3 days
• Pepita: Soak overnight, sprout 1 day
• Hemp seed: Do not soak, sprout 2-5 days
• Sunflower seed: Soak overnight, sprout 1-2 days
• Flax seed: Soak overnight
• Alfafa: Soak overnight, sprout 4-6 days
• Sesame seed: Soak overnight, sprout 1 day
• Pine nut: Do not soak
• Pistachio: Do not soak
• Macadamia: Do not soak

Legumes

Rich in antinutrients to protect their seeds. These include trypsin inhibitors, lectins (particularly in soybeans), saponins, and glycosides. Soaking reduces their level of galactan – which causes some people flatulence. Eating beans that have been soaked but not cooked typically causes gastrointestinal symptoms.

Legumes are similar to animal protein, although they lack sulfur-containing amino acids. Population-based epidemiological studies have yielded results of legumes reducing risk of intestinal cancer. Possibly due to isoflavones, lignans, and various antioxidants in the intestine. Another finding is that legumes (except soybeans) have shown an effect of reducing silent inflammation (lowers CRP). May also lower blood pressure and cholesterol levels.

Many bean lectins, particularly phytohemagglutin (PHA), are not completely destroyed after soaking and cooking and cause intestinal damage and silent inflammation. The soybean lectin (SBA) and peanut lectin (PNA) also permeate the intestinal wall and may be a predisposing factor for atherosclerosis (animal studies).

Reasons to avoid soy products:

• Rich in phytates that inhibit the absorption of nutrients in the intestine
• Trypsin inhibitors in soy may impair the absorption of proteins
• Phytoestrogens in soy may interfere with normal female hormonal activity, impair thyroid function, cause infertility in men, and promote breast cancer in women
• Soy and saponins of soy protein may damage the intestine and increase permeability to various other toxins, saponins may also cause the hemolysis of RBCs
• As much as 94% of American soy and more than half of the world’s is GMO

Prepare beans/lentils as follows:

• Soak overnight (12 hours minimum) and add baking soda to the water to boost lectin removal
• Rinse thoroughly
• Cook in boiling water for a minimum of 30 minutes (some require 90 minutes)

Other useful methods:

• Sprouting (e.g. mung bean sprouts) reduces lectins and saponins
• Fermenting (e.g. tempeh from soy). However, does not remove all lectins

Favor:

• Lentils (beluga and red)
• Mung beans, soaked and sprouted
• Fermented tempeh and natto (non-GMO)
• Green peas and broad beans, boiled and peeled

Avoid:

• Soybeans and tofu
• Beans (particularly red kidney beans)
• Peanuts
• Soy protein and other soy products

Fungi

140,000 fungus species in the world and only 10% have been scientifically studied.

Generally speaking fungi are rich in fiber, vitamins B1, B2, B3, and selenium, antioxidants, and protein. Many contain an amino acid called l-ergothioneine, which has been found to protect cells and DNA from damage. It stimulates the breakdown of sugar and imitates carnitine in its ability to carry fat to cell mitochondria. Many fungi also contain compounds that have been shown to be antibacterial, antiviral, antifungal, anti-inflammatory, pain relieving, and cancer destroying.

The medicinal properties of fungi are usually polysaccharides or triterpenes. Glycoproteins, sterols, and certain metabolic products (such as antibiotics) are also utilized.

The most well-known medicinal fungi are shiitake, lingzi, turkey tail, caterpillar fungus, hen-of-the-woods, agaricus blazei, matsutake, lion’s mane, and chaga mushrooms.

Pick from an unpolluted site as they can collect heavy metals and radioactive cesium. Boil twice and rinse in cold water after identifying that it isn’t deadly or toxic. If you can’t identify it, leave it.

Favor:

• Double extracted (water and alcohol extract) medicinal mushroom powders and tinctures
• Using mushrooms with medicinal properties in cooking
• Shiitake and oyster mushrooms for stews and soups
• Chaga tea in soup, rice cooking water and as a coffee base
• Extract powders mixed with chocolate, coffee, tea, or smoothies
• Yellowfoot
• Golden chanterelle (rich in vitamin D2)
• Black chanterelle (rich in nutrients)
• Penny bun (rich in selenium, protein, and fibers)
• Russula mushrooms (yellow swamp russula, russula decolorans, russula paludosa, darkening brittlegill, crab brittlegill, bare-toothed russula)
• Oyster mushrooms (improve fat metabolism and immunity)
• Ceps (orange birch bolete, bay bolete, slippery jack, penny bun, velvet bolete)
• Milkcaps (northern bearded milkcap, weeping milkcap, red hot milkcap, orange milkcap, candy cap, common lactarius, false saffron milkcap, ugly milkcap, wooly milkcap, lactarius lignyotus)
• Sheep polypore, terracotta hedgehog, sheathed woodtuft, morel, gypsy mushroom, slimy spike-cap, pestle puffball, scaly tooth

Avoid:

• Excessive consumption of fungi (many edible mushrooms such as the yellow knight, penny bun, russula, chanterelle, and sheep polypore strain the kidneys and liver)
• Fungi that irritate the digestive tract when uncooked (always cook orange birch bolete, hooney fungi, shiitake, shaggy parasol, clouded agaric, and tangy milkcaps, and russulas)
• Poisonous fungi
• Consuming the common inkcap or club-footed clitocybe with alcohol
• Fungi that have collected a lot of heavy metals or radioactive cesium

Dry mushrooms in sunlight to multiply vitamin D content. 100g of shiitakes placed in the sun for 12 hours may contain an additional 1000micrograms of vitamin D2.

Water

Chlorinated compounds form as chlorine and organic matter react with it. Demographic studies have indicated that long-term use of drinking water made from surface water through chlorination may increase risk of cancer. However, the advantages outweigh the disadvantages.

Official guidelines recommend a minimum of 1-1.5 liters per day, preferably 2-3 liters. This increases with rising temperature. The elderly should drink more fluids due to the impaired abilities of their kidneys to filter urine.

Store water in dark glass bottles and avoid BPA or phthalates containing bottles. They may have a harmful effect on the endocrine system.

Favor:

• Naturally flowing spring water (microbiologically tested)
• Liquid contained in plants (freshly squeezed juice, sap, coconut water)
• Drilled well water and well water
• Purified tap water (separate filtering device or filter attached to tap)
• Reverse osmosis (RO), activated carbon filtering, ion exchange
• High quality spring water or mineral water sold in glass bottles

Avoid:

• Water packaged in plastic bottles
• Vitamin-enriched water
• Carbonated water
• Tap water

Coffee

The most actively traded commodity. Due to this, large quantities of various pesticides are used to maximize production. According to a comprehensive meta-analysis, coffee may extend the life span, lower the risk of developing type 2 diabetes, and cardiovascular disease, and prevent premature death from these illnesses. Health effects are most likely due to the antioxidants (such as polyphenols). More than 1000 antioxidant compounds have been found in coffee, even more in green tea and cocoa.

The caffeine effects are due to genetic makeup. The CYP1A2 gene affects the body’s ability to remove caffeine from the system, and the VDR gene is associated with caffeine’s negative effects on bone health.

Risk factors are pesticides and mycotoxins. Water washing significantly reduces the level of mycotoxins and when washed properly, the ochratoxin A (OTA) level of green coffee beans is reduced by 90%. In addition to this, roasting destroys 69-96% of the remaining OTA.

Favor:

• Organic or pesticide-free, pure coffee
• Single origin
• Water washed
• Grown at high altitudes
• Avoid instant, blends of several coffee bean varieties, and grown near sea level
• Time coffee consumption at a sensible part of the day
• Purchase freshly roasted coffee
• Grind the beans yourself immediately before use
• Use a metal filter, avoid paper filters processed with chemicals
• Only purchase coffee for a maximum of two weeks’ consumption at a time
• Always store coffee in an airtight container
• Use kitchen scales to measure the ratio of coffee to water
• Do not over brew
• Do not add sugar, milk, or cream

Biohacker’s coffee:

• 16g high quality coffee beans (grown in volcanic soil at high altitude, Central American, water washed, organic)
• 250ml nearly boiling spring water or filtered tap water (91C)
• 1 tbsp. grass-fed butter
• 1 tbsp. caprylic acid, MCT oil or cold pressed coconut oil
• Add flavor with a pinch of genuine vanilla, Ceylon cinnamon and/or chaga extract

Tea

Tea quality depends on processing methods and age of the leaves. The most valued leaves are new leaves growing near the blooms. Tea leaves are rich in polyphenols such as flavonoids, theanine, theophylline, epigallocatechin-3-gallate (EGCG) and other catechins. All teas contain 30-90mg of caffeine per cup depending on the variety and the preparation method.

Green tea: 30-40% of water-soluble polyphenols, whereas black tea only contains 3-10%. Green tea is suitable for those with caffeine sensitivity due to high theanine content. A comprehensive meta-analysis found it lowers blood pressure, total cholesterol and LDL, levels of fasting glucose and long-term glucose. Also, shown to slow memory deterioration. 5-7 cups a day for optimal benefits.

Yerba mate: Rich in antioxidants such as quercetin, vitamins B and C and magnesium, potassium, and zinc. Also several stimulating xanthines that are also present in coffee (caffeine), tea (theophylline) and cocoa (theobromine). May improve mood, lower cholesterol levels, and reduce inflammation as well as balance blood sugar.

Pu-erh tea: Black tea from the Yunnan province in China. Rich on polysaccharides, polyphenols, and statins. Slightly less caffeine than coffee.

Oolong tea: Rich in antioxidants such as various catechins and polyphenols. Shown to improve blood lipid values and has a strong effect on the GABA-A receptors (calming neurotransmitters.

White tea: Slightly more caffeine and equal amounts of antioxidants to green tea. May reduce the risk of stroke. In animal studies it was shown to prevent atherosclerosis. Used topically, white and green tea may protect the skin from the harmful UV rays of the sun.

Favor:

• Pu-erh tea after a high fat meal (85-95C, 12s-2min)
• Green tea with meals (60-80C, 1-2min)
• Sencha, matcha, gyokuro
• Oolong tea when you need to concentrate (80-85C, 2-3min)
• White tea (60-70C, 3-5min)
• Yerba mate, when working (60-70C, 3-5min)
• Caffeine free herbal tea in the evening

Avoid:

• Bagged teas
• Perpared ice teas
• Black tea
• Using milk with tea (inhibits health benefits of flavonoids)

Alcohol

Associated with 60 different illnesses. Alcohol dependency, poisoning, psychosis, liver diseases, and pancreatitis. Also, neurological and psychological illnesses, hormonal and nutritional disorders, degeneration of the heart muscle, arrhythmia, cancer and blood diseases. As many as 6% of deaths are caused by alcohol. The single-most factor of death in 15-64 year old men, ahead of coronary artery disease.

Based on a comprehensive demographic study report, the moderate use of alcohol (2 units for men and 1 for women) in good company may reduce the risk of dementia and impairment of cognitive functions. Heavy use (3-5 units per day) increased risk of dementia and impaired functions.

Hangover cure:

• 1 1/4 cup of coconut water
• 1 avocado
• Juice from half a lemon
• Couple of broccoli buds
• 300mg red ginseng
• 2-3cm piece of ginger
• 2 egg yolks
• 1 tsp of chlorella
• Sea salt and fenugreek, to taste
• Blended

Favor:

• Abstinence or small amounts in good company
• Homemade tinctures
• Homemade herbal beer and alcoholic cider
• Clear liquor packaged in glass bottles (potato based is preferable to grain based)
  • Russian Standard Imperia
  • Russian Standard Platinum
• Gin, tequila, and whiskey
• Champagne
• Biodynamic red wines (low tannin, no added sulfites)
• Natural wines
• Classic herbal beers
• Sprite or equivalent lemon and lime mixer (accelerates the acetaldehyde breakdown in the system)
• Ethanol (C2H6O)->Acetaldehyde (C2H4O)->Acetic acid (C2H4O2)->Water & CO2

Alcohol damage prevention:

Support natural glutathione levels, removing toxic substances, and restoring nutrients depleted by alcohol.

Before use:

• Eat meat (particularly turkey) with turmeric and egg yolks (amino acids)
• 5-10g chlorella
• Vitamin B1 and alpha lipoic acid
• 100mg glutathione (preferably in a liposomal form)
• Milk thistle (silymarin) and fenugreek

During:

• 500mg vitamin C and 200mg N-acetylcysteine (NAC) before each drink
• 300mg ginseng (accelerates the exit of acetaldehyde from the system)
• A glass of water with each drink

After:

• Vitamin B complex
• Electrolytes (unrefined sea salt and coconut water)
• Broccoli (sulforaphane eliminates toxic acetaldehyde)
• Fresh ginger (2-3cm prevents nausea)

Before bed:

• 1-2g activated charcoal (binds the toxins formed)

3: Exercise

Exercise and Health

The health benefits of regular exercise include the following:

• Lowered risk of premature death
• Lowered risk of coronary heart disease
• Lowered risk of stroke
• Lowered risk of hypertension
• Lowered risk of type 2 diabetes
• Lowered risk of metabolic syndrome
• Lowered risk of colon cancer
• Lowered risk of breast cancer
• Prevention of weight gain
• General benefit in weight loss combined with reduced energy intake
• Improved condition of the cardiovascular and circulatory system as well as muscular fitness
• Improved bone density
• Prevention of falling
• Prevention of depression
• Improved cognitive functions

Based on meta-analysis studies, people are more encouraged to exercise by behavioral intervention than cognitive intervention (experience rather than facts). Goal setting, self-monitoring and measuring, feedback systems, exercise prescriptions, and various challenges.

Exercise and the brain

Exercise increases the amount of gray matter, particularly in areas crucial for memory functions such as the orbitofrontal cortex and the hippocampus. Regular exercise was found to be more effective at treating depression than sertraline. Exercise reduces stress, a predisposing factor for various illnesses.

Aerobic exercise was found to boost the production of endogenous cannabinoids (anandamide), opioids (beta-endorphin), and phenylethlamine. The “runner’s high”.

In the book Spark, exercise has been found to improve the ability to learn by increasing long term potentiation (LTP) of nerve cells and BDNF. The most significant increase of BDNF was found after aerobic exercise and particularly high intensity activity.

In elderly people, strength training at least twice per week increased functional plasticity of the brain. Several studies have found that exercise reduces the occurrence of neurodegenerative diseases such as Alzheimer’s and Parkinson’s as well as assist in the treatment of them. The development of a child’s brain, nervous system, and cognitive function to their full potential requires regular and varied physical activity.

Exercise preference is dependent on body type and recovery. Women and the elderly generally take longer to recover. Not to mention fitness level, training background, and the development level of various physical characteristics. It is best to find exercise that is customized for you.

Regular exercise affects the social behavior of the individual and they generally have healthier emotional lives and more confidence. Improving social skills in children too. Exercising in a group invokes team spirit and may improve communication skills. Even spectator sports have health benefits. Experiencing an intense sport moment with others may strengthen social relationships (greater for men than women).

Exercise should be thought of as natural, playful movement that takes place during the day, without forced performances, grimacing, and exhaustion. Grease the groove (GTG) by doing small amounts of movement frequently.

Biohacker manifesto for exercise:

• Life is movement, movement is medicine
• Exercise in a regular and varied manner
• Train equally in strength, speed, agility, balance, and endurance
• Increase everyday incidental exercise
• Utilize your body weight
• Exercise outdoors whenever possible
• Quality over quantity
• Exercise in good company
• Maintain the balance between exercise and rest
• Never stop playing
• Biohacker’s gym:
  • Gymnastic rings
  • Vibration plate
  • Dietary supplements
  • Activity tracker
  • Heart rate monitor
  • Resistance band
  • Muscle stimulator
  • Pull up bar
  • Ice/weight vest
  • Foam roller
  • Kettlebell
  • Massage ball
  • Trampoline
  • Yoga mat
  • Infrared sauna

Heart Function

Blood flows into the atria, atrioventricular valves remain closed until the ventricles relax and expand. As the pressure difference evens out, blood flows into the ventricles (diastole phase). During the systolic phase, the atrioventricular valves close due to pressure caused by the blood, the ventricle pressure increases, the ventricles contract, the semilunar valves open, and blood enters the aorta (left side) or pulmonary artery (right side).

The electrical functioning of the pace-making cells (sinus node initiates contraction, atrioventricular node, internodal pathways, and His bundle and Purkinje fibers) is governed by their sodium, potassium, and calcium ion channels. Calcium has a particularly crucial role in the contraction of the cardiac muscle. The contraction involves three electrical phases: prepotential (before contraction), depolarization (during), and repolarization (relaxation).

Heart rate is regulated by the autonomic nervous system (ANS) as well as signals relayed by hormones. Parasympathetic nervous system (PNS) slows (sent by the brainstem via the vagus nerve) and sympathetic nervous system (SNS) speeds it up via nerve fibers. Neurotransmitters (adrenaline and noradrenaline) secreted by the adrenal gland medulla as a reaction to stress boost the activation of the SNS, increasing the heart rate. Relaxation activates the PNS nerve impulses and the heart rate slows down due to acetylcholine.

Heart rate can be regulated through breathing: inhaling momentarily increases the heart rate whilst exhalation reduces it.

Heart rate and blood pressure are also regulated by the baroflex. Blood pressure in the upper torso and head increase while lying down, causing a signal to be sent to the brain via baroreceptors in the neck and aortic arch. The vasomotor center in the medulla oblongata sends a signal to the heart, reducing heart rate and cardiac contractive force.

Muscle contractions also increase the heart rate. Proprioceptors are sensory receptors in the muscles, joint capsules, and tendons that assess the nature of movement. Increased activity increases heart rate and circulation via vasomotor connection.

Factors that increase heart rate and cardiac contractility:

• Nerves that increase heart rate: Noradrenaline released by cells
• Baroreceptors: Lower activity->lower blood pressure
• Proprioceptors: Increased activity during exercise
• Chemoreceptors: Decreased blood oxygen levels, increased level of hydrogen ions, CO2, and lactic acid in the blood
• Limbic system: Preparing for exercise, strong emotional reactions
• Thyroid hormones: Increased production of hormones T3 and T4
• Calcium: Increased Ca2+ level
• Potassium: Decreased K+ level
• Sodium: Decreased Na+ level
• Body temperature: Increased body temperature
• Nicotine, caffeine, stimulants: Increased heart rate

Factors that decrease heart rate and contractility:

• Nerves that decrease heart rate (vagus nerve): Acetylcholine released by cells
• Baroreceptors: Increased activity-> higher blood pressure
• Proprioceptors: Decreased activity after exercise
• Chemoreceptors: Increased blood oxygen level and decreased level of hydrogen ions, CO2, and lactic acid in blood
• Limbic system: Relaxation
• Thyroid hormones: Decreased production of hormones T3 and T4
• Calcium: Decreased Ca2+ level
• Potassium: Increased K+ level
• Sodium: Na+ level
• Body temperature: Decreased body temperature
• Theanine, taurine, relaxants: Decreased heart rate

Factors affecting cardiac output:

Heart rate (HR): autonomic innervation, hormones, fitness levels, age

Stroke volume (SV): Heart size, fitness levels, gender, contractility, duration of contraction, preload (EDV), afterload (resistance). SV = EDV – ESV

Cardiac Output (CO) = HR x SV

Circulation and Microcirculation

Systemic circulation involves the function of the left hand side of the heart and its circulation. The left ventricle pumps oxygen-rich blood into the aorta and into the body. The spent blood returns to the right atrium via the superior and inferior vena cava. Pulmonary circulation involves the function of the right hand side of the heart and its circulation. The right ventricle pumps spent blood, rich in CO2, to the lungs where is it oxygenated. From the lungs, the blood travels to the left atrium via the pulmonary vein.

Microcirculation refers to circulation within arterioles, capillaries, and venules at a tissue level. Delivery of O2, removal of CO2, and a regulator of blood flow and pressure. Microcirculation has an important role in the inflammatory response. Inflammation triggers an activation response in many circulatory cells (such as white blood cells and platelets), cells lining blood vessels (endothelial cells and blood flow regulating pericytes), and cells surrounding blood vessels (mast cells and phagocytic cells or macrophages). This is why inflammation often causes heat and swelling.

The flow volume of the microcirculation stays consistent, regardless of pressure changes, due to arteriole wall muscles contracting and relaxing according to various stimuli. Many different mechanisms assist microcirculation, like metabolic, electrical, neural, and mechanical (muscle-based) regulation.

Smoking, alcohol consumption, poor diet, stress, sleep deprivation, air pollution, environmental pollution, and ack of exercise will prematurely degrade the efficiency and control of microcirculation.

Capillary walls allow biochemical exchange but proteins can’t pass through. This is why molecules attached to carrier proteins (such as hormones) are not effective at the tissue level.

Three metabolic mechanisms are currently known:

• Diffusion causes oxygen, glucose, amino acids, etc. to flow from capillaries into interstitial fluid. Metabolic waste flows from interstitial fluid back into capillaries.
• In bulk flow, the exchange occurs via small fat molecules. The flow of substances from the capillaries into the interstitial fluid is called filtration. Conversely, reabsorption refers to the flow of substances from the IF to circulation.
• In transcytosis, large molecules such as proteins, hormones, and immunoglobulins move into the IF with the help of vesicles via endothelial cells of the capillaries. The transfer occurs through exocytosis: the fluid sac surrounding the protein merges with the cell membrane, moving the protein into the IF.

The lymphatic system consists of a comprehensive network of lymphatic vessels, lymph nodes, and other lymphoid tissues, the spleen and the thymus. Lymph fluid play a role in fluid balance regulation, immune system function, and carrying fatty acids. Lymphatic circulation returns the fluid absorbed from the microcirculation back into circulation. It also carries fat from the intestine into circulation. Lymph is pumped via voluntary muscles, respiratory muscles, and smooth wall muscles of the lymphatic vessels rather than a heart-like pump.

Lymph consistency resembles blood plasma and contains lymphocytes and small amounts of other WBCs. Lymph also contains metabolic waste, cellular waste, bacteria, and proteins.

Lymphocytes are produced in bone marrow and matured in the thymus (T cells) or the marrow (B cells). Mature lymphocytes move into the spleen, lymph nodes and other lymphoid tissues such as tonsils and adenoids, lymphoid tissue of the intestine, and the walls of respiratory and urinary tracts.

Respiratory System and Respiratory Capacity

Breathing, voice production, regulation of acid-base balance, and the removal of waste products.

Physiology of the respiratory system:

• Nasal cavity: Cilia, nasal hair, and mucus purify inhaled air. Humidifying, heating or cooling air
• Oral cavity: Passing air into the trachea
• Pharynx: Fighting impurities. Contains a great deal of lymphatic tissue (tongue, adenoids, and tonsils)
• Epiglottis: Preventing food from entering the trachea
• Larynx: Connecting the pharynx and trachea, participating in voice production
• Trachea: Feeding air into the bronchi, mucus secretion
• Lungs: The right lung has three lobes, the left has two. Gas exchange takes place in the alveoli
• Bronchi: Feeding air into the alveoli
• Alveoli: Gas exchange through diffusion (O2 into the body, CO2 out)
• Pleural cavity: Protecting the lungs, reducing friction caused by breathing. Pleural cavity normally has negative pressure which holds the lungs close to the thoracic wall
• Diaphragm: Expanding the thoracic cavity, enabling airflow into the lungs. On inhalation, the contraction of the diaphragm expands the thoracic cavity and by extension the lungs

Respiration is regulated by the medulla oblongata. Influenced by CO2, O2, and H+ in the blood (humoral regulation). Corresponding nervous regulatory mechanisms include the mechanical movements of the chest, stimuli form the air entering the lungs, signals sent by proprioceptors, and changes in body temperature. Pain also has a significant effect on respiration.

The contraction and dilation of bronchi is regulated by the ANS. The SNS has a bronchodilatory effect (adrenaline and noradrenaline) by way of beta receptors. The corresponding bronchoconstrictory effect (acetylcholine) of the PNS occurs by way of muscarinic receptors.

Respiration can be broken down into clavicular breathing, costal breathing, diaphragmatic breathing, and deep breathing.

Respiratory gas exchange takes place in the alveoli where oxygen binds with the hemoglobin of the red blood cells (RBC). The oxygen saturation of hemoglobin is dependent on the partial pressure of oxygen and carbon dioxide in the tissue, temperature, blood pH, and carbon monoxide. One hemoglobin molecule can bind four oxygen molecules. Low hemoglobin leads to anemia, which may cause fatigue, vertigo, and breathlessness. May be caused by lack of iron, vitamin B12 or folate, bone marrow disorders, bleeding or increased hemolysis of RBC.

Skeletal Muscles and Motor Control

Muscle fibers consist of myosin and actin filaments (myofibril). During a muscle contraction they slide over each other. The contraction is triggered by an action potential transmitted by an alpha motor neuron. The action potential spreads into the muscle fiber via T-tubules. From here, the signal spreads to the terminal cisternae of the sarcoplasmic reticulum, releasing calcium and eliciting the muscle contraction.

Three main types of skeletal muscle cells: slow contracting but high endurance type I cells and fast contracting type IIA and IIX cells. Type I cells are active in aerobic conditions. Type IIA cells utilize both aerobic and anaerobic energy. Type IIX cells create a strong contraction but become fatigued quickly. Latest studies have also specified other muscle cell types based on their properties: IC, IIC, IIAX, IIXA.

Genetics and training have an effect on muscle type ratio and are determined by a muscle biopsy. Also varies on the muscle area. Quadriceps contain 50-70% fast muscle cells whereas the soleus contains 90% slow muscle cells. Individuals with the R allele of the ACTN3 gene usually do well in sports requiring strength and speed. Champion sprinters have shown a 71% fast cell ratio (average being the opposite).

Motor units can be divided into groups based on contractility and endurance of the muscle cells. Either slow-twitch (S) or fast-twitch (F) units. Fast units are further divided into fatigue resistant (FR), fatigue-intermittent (Fint), and fatigable (FF). The fastest motor units are activated in maximal movements such as changes of direction and jumps.

Metabolism – The Cornerstone of Energetic Life

The continuous process of breaking down organic matter and forming new substances within the tissue of the body. It is regulated by hormones, various growth factors, vitamins, minerals, and the ANS.

Long-term imbalance of metabolic pathways may lead to various metabolic disorders. Genetic hereditary enzyme dysfunctions may also cause innate metabolic disorders (mutation of the MTHFR gene may cause an increased level of homocysteine and increased cerebrovascular disorders).

Examples of metabolism include the breakdown of carbohydrates, proteins, and fats into energy (the citric acid cycle), the removal of superfluous ammonia through urine (urea cycle), and the breakdown and transfer of various chemicals. The first pathway discovered was glycolysis, where glucose is broken down into pyruvate supplying ATP and NADH to cells.

Aerobic Energy System

Cellular respiration. The processes involved are glycolysis, pyruvate oxidation, the citric acid cycle, and the electron transport chain. Using glucose and oxygen to create ATP as an energy source in a mitochondria. Byproducts are CO2 and water.

• Aerobic glycolysis is the first phase, which occurs under aerobic conditions. A glucose molecule is broken down into pyruvate, simultaneously producing 2 ATP molecules and 2 NADH molecules. Glycolysis also takes place under anaerobic conditions, but the end result is lactate or lactic acid.
• Citric acid cycle, or Krebs cycle takes place in the mitochondria. The primary metabolic compound of the citric acid cycle is acetic acid (acetyl coenzyme A) produced from fatty acids, carbohydrates and proteins. Hydrogen ions and electrons are transferred to the inner mitochondrial membrane for oxidative phosphorylation (binding energy to ATP molecules through oxidation) and the electron transport chain. The reaction releases NADH and small amounts of ATP and CO2. The citric acid cycle involves 10 steps, each affected by B vitamins and certain minerals such as magnesium, iron, and the liver’s main antioxidant glutathione. The reactions are inhibited by heavy metals such as mercury, arsenic, and aluminum.
• Most of the energy captured is by NADH molecules. For each acetyl coenzyme A molecule, 2 NADH molecules are generated and then used for energy in the reaction that follows (oxidative phosphorylation). The regulation of the citric acid cycle is determined by the availability of various amino acids as well as feedback inhibition (if too much NADH is produced, several enzymes of the citric acid cycle are inhibited, slowing down reactions).
• Oxaloacetate acts as a compound used to fulfill a sudden need to produce energy (e.g. in the brain or muscles). Taking an oxaloacetate supplement may help to boost regeneration of mitochondria in the brain, reduce silent inflammation in the body, and increase nerve cell numbers.
• Oxidative phosphorylation consists of two parts: the electron transport chain and ATP synthase. Oxidative phosphorylation produces the most energy generated in aerobic conditions (ATP). It is a continuation of the citric acid cycle. In the electron transport chain, H+ ions are released into the mitochondrial intermembrane space. Through ATP synthase, the H+ released from the intermembrane space move back into the mitochondrion. Using energy in the process, ATP synthase converts the ADP used for energy into ATP again. Ubiquinone (COQ10) acts as a contributor to the electron transport chain. Statins have been found to be a contributing factor to COQ10 deficiency.
• Fatty acids broken down in the digestive system are used for energy in the mitochondria. During beta-oxidation, the fatty acids are activated by being bound to coenzyme A. The result is acetyl coenzyme A, which is used for energy production in the citric acid cycle. The oxidation of long-chain fatty acids requires carnitine acyl transferases in which the fatty acids are transported from the cytoplasm into the mitochondrion. Such transfer of short and medium-chain fatty acids isn’t necessary as they move there by diffusion.

Anaerobic Energy System

High-intensity sports activities. ATP is produced by breaking down glucose polymers (glycogen) stored in muscles and the liver by utilizing the free ATP molecules immediately available in the muscle cells.

During anaerobic glycolysis, glucose is broken down into pyruvate which is then converted into lactic acid (lactate) during the lactic acid fermentation process.

• The creatine phosphate system is one of the main energy systems for the muscles. 95% of the body’s creatine is located in the skeletal muscles. Creatine phosphate (phosphocreatine) is synthesized in the liver from creatine and phosphate from ATP. Red meat is a source of creatine, but it can also be synthesized from amino acids (arginine and glycine). It significantly increases force generation in skeletal muscles. Creatine is formed and recycled in the creatine phosphate shuttle. The shuttle transports high-energy ATP molecule phosphate groups from mitochondria to myofibrils, forming phosphocreatine through creatine kinase. Used for fast muscle contraction. Unused creatine is transported via the same shuttle into mitochondria where it is synthesized into creatine phosphate. Used phosphocreatine forms creatinine which exits the body in urine via the kidneys. The blood creatinine levels are measured to determine the kidney’s filtering capability. The higher the muscle mass, the higher the volume of creatinine secreted.

The body’s main energy storage systems

Glycogen is a large sized molecule formed of several glucose molecules. It is stored in the liver (10% of the weight), muscle cells (2%), and, to a lesser extent, RBC. In addition to glucose, glycogen binds triple the amount of water. Because of this, a person’s body weight may fluctuate by several kgs with a 24 hour period. The glycogen in the liver acts as an energy reserve for the entire body’s energy production needs, and those of the CNS in particular. The amount of glycogen present is determined by physical exercise, the basal metabolic rate and eating habits.

Glycogen stores are useful for regulation of blood sugar between meals and during intensive exercise. Glucose may also be used for energy under anaerobic conditions. Conversely, fatty acids are broken down into energy only in aerobic conditions. A metabolically active glycogen breakdown product is glucose 6-phosphate in which the glucose molecule binds with one phosphate group. It may be used for energy in a muscle under either aerobic or anaerobic conditions, utilized via the liver as glucose elsewhere in the body or converted into ribose and NADPH for use in various tissues.

Adipose tissue is the body’s main long-term energy storage system. It consists of connective tissue cells and vascular endothelial cells. Fat cells contain a lipid droplet consisting of triglycerides and glycerol. Adipose tissue is located under the skin, in bone marrow, between muscles, around internal organs (visceral fat) and breast tissue. Adipose tissue is also hormonally active, as it produces leptin, adiponectin, and resistin that regulate the energy metabolism and body weight. In lipolysis, adipose tissue is oxidized by lipase and triglyceride lipase into free fatty acids and glycerol. Fatty acids are used for energy in the muscles, liver, and heart; glycerol is mainly used in the liver.

Insulin inhibits lipolysis. If the body’s stored insulin levels are consistently elevated, the fatty acids circulating in the blood are stored in the adipose tissue. This is called lipogenesis.

Methods to Improve Physical Performance

Aspects of Physical Performance

1. Endurance: The ability of the respiratory and circulatory system to acquire, process, and deliver oxygen to tissues.

2. Muscular Endurance: The ability of the body (specifically the muscles) to process, store, and utilize energy.

3. Muscular Strength: The ability of the muscle or muscle group to produce force.

4. Mobility: The maximal range of motion (ROM) of joints.

5. Muscular Power: The ability of the muscle or muscle group to produce maximal force as quickly as possible.

6. Speed: The ability to perform a recurring action as quickly as possible.

7. Coordination: The ability to combine several actions into fluid and continuous movement.

8. Agility: The ability to minimize the transition time between two actions.

9. Balance: The ability to control changes in body position in relation to gravity.

10. Accuracy: The ability to control movement of varying intensity and direction.

Endurance exercise

Depends on the performance of the respiratory and cardiovascular systems, as well as the energy management in the muscles, i.e. their ability to convert fat and carbohydrates into energy. This is determined by the number of mitochondria, the number of capillaries in the muscles as well as various metabolic pathways (glycolysis, Krebs cycle, and oxidative phosphorylation).

The recommendation is 2 hours and 30 minutes per week. Walking, cycling, swimming, hiking, and even heavy house and yard work. Running, cross country skiing, fast cycling, or ball games will push the intensity to create improvements. Even aerobics, dance, and cross-training classes.

Endurance exercise can be broken down into basic aerobic endurance, tempo endurance, maximal endurance, and speed endurance. It can also be divided into aerobic and anaerobic exercise. The threshold between basic aerobic and tempo is the aerobic threshold. Anaerobic energy production increases with the level of physical effort.

• The aerobic threshold is the level of effort at which anaerobic energy pathways start to be a significant part of energy production (usually under 70% of the maximal heart rate).
• The anaerobic threshold is defined as the level of exercise intensity at which lactic acid builds up in the body faster than it can be cleared away by the heart, liver, and striated muscles. Also called the lactate threshold (approx. 85-90% of maximal heart rate).
• Maximal endurance relates to the level of intensity that ranges from the anaerobic threshold to the maximal aerobic exertion. Determined by the maximal oxygen intake (VO2 max), the biomechanical power of the activity, and the performance of the neuromuscular system.
  • (Maximal heart rate – resting heart rate) x desired heart rate zone between 60-90% + resting heart rate

Basic principles of endurance training:

• Endurance training takes place in the basic endurance zone (approx. 70-80% of the training session)
• Focus on technique training
• Training should be progressive in nature and there should be sufficient time reserved for recovery
• HIIT is particularly effective for increasing mitochondrial number and VO2max
• Perform various interval exercises in the tempo and maximal endurance zones
  • Short intervals (HIIT); 15-45s, rest for 15s-3min
  • Long intervals; 3-8min exercise intervals, rest for 1-4min.
  • Incremental intervals; 8-20min exercise intervals, varying rest intervals. The intensity is lower than the long interval training.

Strength training increases the effectiveness of endurance exercise and improves performance.

Perform restorative exercises and avoid overtraining.

Heart Rate Zones and Lactate Levels for Endurance Training

Zone 1/Basic Endurance 1:

• Goal: Recovery, warm-up, and cool down
• Energy systems: Aerobic (oxidative)
• % of lactate threshold: 70-76%
• Intensity (% of HR max): 50-60%
• Description: Light aerobic exercise may facilitate recovery by boosting circulation (removing inflammatory agents) and the secretion of growth hormones. E.g. walking a dog, hiking, light swimming, yard work, yoga, etc.

Zone 2/Basic Endurance 2:

• Goal: Endurance
• Energy systems: Aerobic
• % of lactate threshold: 77-85%
• Intensity (% of HR max): 60-70%
• Description: Beneficial for slow muscle cells and the improvement of basic endurance. Energy utilized mainly from the adipose tissue. 

Zone 3/Tempo Endurance 1:

• Goal: Muscular endurance
• Energy systems: Aerobic and glycolytic
• % of lactate threshold: 86-95%
• Intensity (% of HR max): 70-80%
• Description: Increases exertion and improves aerobic power. Breathing is heavy but steady. Significant consumption of energy reserves; there is a risk of overtraining in this heart rate zone

Zone 4/Tempo Endurance 2:

• Goal: Muscular endurance, lactic acid tolerance, speed
• Energy systems: Aerobic and glycolytic
• % of lactate threshold: 96-103%
• Intensity (% of HR max): 80-90%
• Description: Takes place on either side of the lactate threshold and improves tolerance. Breathing is heavy and laborious. Improves fast muscle cells and recovery in this heart zone. Useful in interval training (2:1 to 1:3 exertion to recovery)

Zone 5/Maximal Endurance:

• Goal: Speed maintenance, development in exercise technique and economy, the effective removal of lactic acid
• Energy systems: Glycolytic, creatine phosphate
• % of lactate threshold: 104%-max
• Intensity (% of HR max): 90-100%
• Description: Exertion always exceeds the lactate threshold. Very exhausting and arduous. Suitable for short interval exercises. Longer recovery period

Beyond Zone 5:

• Goal: Explosive speed, power
• Energy systems: Creatine phosphate (glycolytic when duration exceeds 5s)
• % of lactate threshold: Max
• Intensity (% of HR max): –
• Description: Improves strength, explosive speed, and fast muscle cells. Performed as short explosive intervals (1:4 to 1:10). Powerlifting, weight training, and plyometrics

If your endurance fitness is good but you get fatigued as soon as your muscles start producing lactic acid, you should add intervals in heart rate zone 4.

If intervals pose no problem but you get fatigued during prolonged exercises performed at a steady pace, you should add exercises in heart rate zone 2 and intervals in zone 3.

If you can’t sprint to the finish at the end of a 5km run, you should add intervals in heart rate zone 5 (maximal endurance).

If your body is slow to recover, add exercises in heart rate zone 1.

Common pitfalls of endurance training are training at the same intensity level and heart rate zone over and over, training at the same pace, and training too hard on lighter training days or vice versa.

The structural benefits of endurance exercise include increases in heart volume and muscular strength, lung volume, number of mitochondria and microvasculature. Functional benefits are lower blood pressure at rest, lower resting heart rate, increased heart stroke volume and cardiac output, and improved oxygen uptake. Also, a positive impact on anxiety and depression, balancing stress and the treatment and prevention of numerous chronic illnesses.

Disadvantages from excessive endurance exercise include cardiac remodeling and increased arrhythmia. Also, more likely to have repetitive strain injuries and impaired muscle mass and strength.

Strength Training

Physical strength is determined by two factors: the cross-sectional area of a muscle as well as muscle fiber volume and their contractile intensity. Force generation hinges on the ability of the nervous system to command, recruit, and organize the muscle fibers more efficiently. The strength of connective tissue, such as tendons and fibrous tissues, also affect the ability of the muscles to generate force. Force generation also varies with cell type distribution, sex, age, hormonal balance, nervous system function, general health, and nutritional status.

Key factors:

• Perform the exercises using correct technique and form
• Favor multi-joint exercises (deadlift, front squat, back squat, pull-up, bench-press, dip, shoulder press, etc.) over single joint exercises as the latter do not bring any significant additional benefits
• Progressively increase weight between exercises, start for example with 60-70% of the maximal performance capacity
• Progressively increase exercise volume, i.e. the number of sets or repetitions
• Vary the tempo and time under tension (TUT)
• Get sufficient rest and vary the length of recovery periods
• Reduce the training load every 3-4 weeks
• Change up your training program every 1-3 months

Maximal strength: 1-5 repetitions reaching 85-100% of the 1RM. 3-5 x 3 sets. Rest for 3-5 minutes between sets. 5-10s TUT.

Speed strength and explosive strength: Sub maximal (40-80% 1RM) loads in several sets. 7-9 x 3. Rest for 1-3 minutes between sets. 5-10s TUT.

Hypertrophy: 8-12 (65-85% of 1RM). Most effective is 3-5 x 8-10. Rest for 60-90s. 30-60s TUT.

Strength endurance: Sets of 12 with sub-maximal loads (20-70%). 3 x 15-20. Rest for 30-60s. More than 60s TUT.

Varying TUT duration can impact different energy systems (ATP, creatine phosphate, and anaerobic glycolysis). A set of slower repetitions of longer TUT performed to exhaustion is more effective for hypertrophy than faster reps.

Recovery: The supercompensation theory

Training consumes common resources, biochemical cascades, energy reserves, and the nervous system. Therefore, training represents a catabolic activity.

The body needs rest, hydration, and nutrition to bounce back from the catabolic state. If recovery is optimal, the body becomes stronger and more powerful by the time of the next workout. If it is too short, the next workout will consume even more of the body’s resources, leading to overtraining. If the rest period is too long, the progress will be lost.

Training Periodization

• Varying training volume and intensity so that optimal performance level is achieved while avoiding overtraining.
• Microcycle (1 week/2-14 days): One training cycle.
• Mesocycle (2-12 weeks): For example, a 3:1 paradigm where the training is incremental in intensity for 3 weeks and then lighter for one week. Several mesocycles may be repeated back to back.
• Macrocycle (2-12 months): A typical athlete macrocycle includes the training season, the competition season, and the transitional phase of the competition season. Can be divided into mesocycles that emphasize various properties.
  • • • • •  

Train with weights that are light enough for proper form. Add 2.5kg of weight each session (squat and deadlift); for other exercises add weight every other session. Add weight until you can no longer complete 3 x 5. Reduce the set weights to what they were 2-3 weeks ago and begin again from there.

Strength training strengthens bones, increases muscle mass, helps weight management, improves muscular endurance, reduces the occurrence of musculoskeletal ailments, and slows down sarcopenia.

Disadvantages include injury if improper form is carried out. Strains, muscle cramps, joint pains, ruptured muscles or bone fractures.

Isometric training:

• May be used to promote recovery from injury. Can increase strength and muscle mass but only at the muscle of the joint angle used. Dynamic muscular training is required for full range of motion.
• Use maximal muscle contractions
• Set length is 1-10s for maximal strength
• 45-60s for hypertrophy
• Use 3 different joint angles
• Rest between sets using a ratio of 1:10 (3s exercise to 30s rest)
• Can activate the neuromuscular system before a training session or to finish off.

Eccentric quasi-isometric training:

• Slow/almost static eccentric movement to strengthen muscles at all joint angles.
• Pushup with hands on blocks
• Dips on a parallel bar
• Lunge with feet on blocks
• Pull up
• Under 60s (weak), 60-90s (below average), 90-150s (average), 150-240s (above average), over 240s (excellent)

Super-slow repetitions:

• Growth of satellite cells and the nuclei of muscle cells. Great for those over 50yo. A drawback is the weak development of maximal strength and the lesser metabolic impact on energy expenditure and fat burning.

Super-slow eccentric repetitions:

• Very slow eccentric followed by explosive concentric (40X0). Excellent for maximal muscle growth and tendon strengthening.

Negative repetitions:

• Purely eccentric and it is possible to use a higher than 1RM load. Requires help from another person or in safety bars. Very exhausting as using supramaximal loads.

HIIT

85-95% of maximum heart rate completed in interval form. Rest phase is usually 60-70% of maximum heart rate. By varying the action phase from 10s-4 minutes, it is possible to develop the body’s various energy systems. However, there doesn’t seem to be a link between the length of the rest phase and the biochemical effects of the exercise on muscle cells (lactate, ATP, creatine phosphate, and H+). Meaning, the benefits of varying rest intervals can be explained by neurological, hormonal, and cardiovascular changes.

HIIT develops the cardiovascular and circulatory systems, maximal oxygen uptake, insulin sensitivity, and sugar metabolism, as well as lactate tolerance. Not to mention fat burning. It has been shown to increase mitochondria in muscle cells and the volume of oxidative enzymes in the muscles.

Tabata:

• Warm up for 5-10 minutes (stationary bike, rowing machine, running)
• Complete 8 sets as follows:
  • 20s of action (very high intensity/maximum heart rate)
  • 10s of rest
• Follow with a short cool-down and recovery phase
• As performance improves, increase the resistance on the stationary bike or rowing machine
• 1-3 workouts per week

The Gibala Method: 3min warm-up, 60s exercise, 75s rest, repeated 8-12 times.

Sprint Interval Training: May significantly increase levels of myokinase and creatine phosphokinase enzymes in muscle cells as well as boost the activity of glycolytic enzymes and mitochondrial enzyme activity. Meaning it improves aerobic and anaerobic energy expenditure of muscle cells. It may also increase cross-sectional muscle area and to change muscle cell distribution to favor fast IIA cells. It has also been shown to increase GH and testosterone.

• On a level surface or incline (easier on knees)
• Warm up by jogging for 5-10 minutes and performing a few sharp accelerations
• Complete 4-6 sets:
  • Run 200m at 85-95% of maximum exertion
  • Rest/walk for 3-4 minutes
• Slowly increase the number of sets from four to six
• 1-3 workouts per week

HIRT: Resistance training HIIT. Shorter recovery periods are better at producing GH and improving muscular endurance.

• Always complete a full-body workout
• 5-15 reps per exercise
• 3-4 supersets per workout
• Warm up for 10-15 minutes before
• Complete the workout 48-72 hours after the previous workout to ensure recovery
• You can also use a basic barbell and weights for complexes

Sample:

1. Superset 1 (8-10 min without breaks)

• a. Deadlift (20% 1RM) x 10
• b. Clap push ups x 5
• c. Pull-up with overhand grip x 5
• Ab wheel (knees on ground) x 6-10

2. S2 (8-10 minutes without breaks)

• a. Jump squat x 5
• b. Pull-up with underhand grip x 5
• c. Bench press (20% 1RM) x 10
• d. Knee lift to elbows (hanging) x 6

S3

• a. Bulgarian lunges x 5/leg
• b. Inverted row on a bar or rings x 10
• c. Push up x 10
• d. V-ups x 8

Gymnastics

The goal is to improve physical strength, coordination, balance, agility, muscular endurance, and flexibility. Excellent for developing children.

Easy:

• Forward/backward roll
• Bridge
• Hollow rock
• Superman
• Oull-up
• Ring row
• Broad jump
• Box jump
• Burpee
• Hip shoots
• L-sit
• Hanging on a bar
• Push ups

Medium:

• Cartwheel
• Headstand
• Handstand
• Handstand walk
• Dip
• Rope climb
• Toes to bar
• Tuck up
• V-up

Difficult:

• Handstand push up
• Muscle-up
• Front level
• Back lever
• Iron cross
• German hang
• Swings on parallel bars
• Kip

Kettlebell Training

Strength, speed, balance, and endurance. Also improve endurance and maximal oxygen uptake.

Easy:

• Russian swing
• American swing
• Deadlift
• One-arm row
• Goblet squat
• Shoulder press
• Abdominal crunch with straight arms
• Farmer’s carry
• Slingshot
• Halo
• Russian twist

Medium:

• Single leg deadlift
• Turkish sit-up
• One hand swing
• Push up on KB
• Walking lunges
• Lateral squat
• Floor press
• Push press

Difficult:

• Turkish get-up
• Front squat with 2
• Clean using 1 or 2
• Jerk using 1 or 2
• Snatch
• Thruuster
• Floor press in bridge
• Overhead squat
• Sots press
• Pistol squat

Sample (circuit training – one exercise to the next with a 30-60s break):

Warm up for 5-10 minutes (slingshot and halo, light jogging, indoor rowing, or burpees)

Actual training:

• Russian swing 3 x 20-30 reps
• Bent-over row 3 x 15 on each side
• Goblet squat 3 x 15
• Abdominal crunch 3 x 15
• Shoulder press 3 x 10 on each side
• Deadlift 3 x 10-15
• Around the world 3 x 20

Natural Movement

Parkour training program:

Deep bodyweight squat

• Start by spending 1min per day in the squatting position
• Increase the time by one minute until you spend 30 minutes per day in the squatting position after one month
• Improves mobility of the ankles, back and pelvis

Hanging on a bar (passive)

• Start by hanging for 15s per day and increase to 7 and a half minutes after a month
• Improves shoulder mobility and strength

Wall support

• A few seconds at a time until 30s
• Improves upper body and core strength

Walking on all fours

Jogging, sprints, and jumps

• Start lightly a few times a week in a time frame of 15-30 minutes

Bodyweight:

• Many bodyweight exercises work muscle groups and certain functional muscle-tendon-fascia lines.

Mobility:

Optimal mobility is crucial for good posture and prevention of incorrect positions during exercise.

Dynamic, short stretches as well as MET (muscle energy technique) and PNF (proprioceptive neuromuscular facilitation stretching). MET is suitable for treatment of painful muscle tension caused by oxygen deficiency. Yoga, pilates, fustra, tai chi, and mobility training can help overall mobility and flexibility.

Dynamic stretching program:

• May be completed before a workout
• Can warm up with a skipping rope, rower or star jumps first
• Repeated 2-3 times
• Hand stands for 10m
• Leg swings front, back, and sides (15 reps each direction)
• Lunges, twisting the torso toward the squatting leg (10 reps each leg)
• Scorpion (10 reps each)
• Knee to chest walking stretch (10 reps each)
• Upper arm rotations individually and both hands (10 each)
• Upper arm swings sides and front (30 total)
• Clavicle press and twist (10 each)

Breathing Exercises

A study on mammals found that the higher the respiratory rate, the shorter the lifespan (size also has a part to play). Deep breathing may reduce the respiratory rate, reduce oxidative stress, and boost respiratory minute volume. Increased constant oxidative stress form poor nutrition, environment, or other factors may accelerate aging.

Wim Hof Method: Lowers pro-inflammatory cytokines (TNF-a, IL-6, IL-8) whereas IL-10 was higher.

Intermittent Hypoxia Training (kumbhaka pranayama): holding the breath using interval sequences. IHT increases the plasticity of the respiratory system as well as strength by increasing the number of growth factors in the respiratory tract motor neurons. May also increase endurance during athletic performance. Improving oxygen uptake and boosting the production of antioxidants. Don’t practice hypoxia training if you suffer form asthma, COPD, cardiovascular disease or other chronic diseases without consulting your doctor first.

• Practice holding your breath while keeping your face in cold water for as long as possible. Repeat 5 times with 3 stabilizing breaths between the exercises.
• Hyperventilate and then hold your breath for as long as possible. Repeat 5 times.
  • Hyperventilating increases the time you can spend holding your breath, removing CO2
• Do swimming exercises in cool water
  • Hold your breath while swimming a length of 25m; stabilize your breathing and then repeat the swimming interval for 10 minutes.

Crocodile Breathing: Trains the diaphragm. Reduces stress by activating the PNS with deep breathing. Abdominal breathing may reduce post-workout oxidative stress and accelerate recovery.

• Prone on the floor with hands under your forehead, backs of hands facing up.
• Using your diaphragm, breathe deeply through your nose into your abdomen
• You are breathing correctly when your lower back rises up and your sides expand
• Start with 20 breaths and increase until you reach 100
• 1:2 for breathing (inhale:exhale)

Plyometric Training

A quick muscle stretch followed by a very quick contraction. Using elastic energy stored in tendons for explosive force. Adding weight does not seem to provide any benefits.

Visualization Training

• Close eyes and breathe deeply for a minute (5:5)
• Scan your body
• Mentally focus on a successful performance, see yourself succeeding
• Focus internally on the performance, walk through the movement or set of motions while performing small imitative micromovements
• Talk to yourself using a positive tone “I will be successful in my performance”
• Avoid negative images and thoughts

Hydration

The general rule is 0.1-0.2l every 15-20 minute interval of a workout. Exaggerated fluid intake leads to salt/sodium loss.

A dehydration level of more than 2-3% may impair motor skills, ability, alertness, decision making capability, attentiveness, perception, concentration, and subjective energy.

A sports drink with Na (0.5-1%), Mg, K, and Ca electrolytes, and carbohydrates (6-8%) unless the workout is less than an hour or keto adapted.

Coconut water is rich in minerals such as calcium, magnesium, zinc, and electrolytes (especially potassium). Adding salt makes the ratio isotonic, further improving absorption. Add lemon juice.

Cold Thermogenesis

May boost metabolism and circulation and activate brown adipose tissue (BAT) found in the back of the neck and upper back. BAT is used to quickly generate heat by burning white adipose tissue. The activation of BAT also increases he use of glucose in the energy metabolism of cells. Regular exposure may increase BAT, helping in weight management, reducing the tendency to feel cold and cold tolerance.

The shivering reflex is initiated by the hypothalamus, activating the SNS, constricting blood vessels in hands, feet, and layers of skin to protect vital functions.

The trigeminal nerve (linked to the vagus nerve) is especially sensitive to cold.

• Drink a glass of cold water
• Hold your breath
• Submerge your head into a bucket of ice water (5-10C) for 30s
• Breathe deeply for at least a minute, after exiting, before the next repetition, to ensure CO2 leaves your lungs
• Repeat 3 times every evening

Adaptogens (rhodiola rosea, ginseng, cordyceps or ashwagandha) may increase the ability to tolerate the stress. Also tyrosine.

Unwise to practice cold thermogenesis after intensive strength training. It may prevent beneficial effects on muscle growth and blood vessel development from preventing hormetic stress. Wait 2 hours.

Neuromuscular Electrical Stimulation

Helpful for increasing muscle activation, rehabilitation, strength and endurance, etc. The effective activation depends on the progressive increase of electrical current intensity, variations in muscle length, and the positioning of the electrodes. To maximize muscle tension, the recommendation is 100-400 microsecond biphasic rectangular pulses at the frequency of 50-100Hz conducted using the highest tolerable electrical current. Training should be slow and incremental to minimize adverse effects and excessive fatigue.

Vibration Training

Boosts lymphatic and peripheral circulation and improves proprioception. Useful for overweight people.

Rebounding

Miniature trampolining improves blood circulation and oxygen uptake.

Sauna and Heat Exposure

Traditional saunas boost the production of growth hormone, improve metabolism, and increase O2 uptake. It can also reduce joint pain and improve joint mobility, as well as easing tension headaches.

2-3 saunas per week has been shown to lower risk of coronary heart disease. It produces heat shock proteins that may have positive effects on muscle growth. Spending time in a sauna may also increase insulin sensitivity, which is beneficial for weight loss.

Sauna bath:

• Stay in for a minimum of 15 minutes at a time
• Two 20 minute sauna sessions in more than 80C with a 30 minute cooling break in between may increase production of GH up to 16-fold
• Spend 15-30 minutes in the sauna followed by 5-20 minutes in a cold shower – done 2-3 hours before bed time – will improve sleep quality
• To maximize recovery and muscle growth, spend a minimum of 30 minutes in the sauna after exercise

Infrared Sauna: 3-12 micrometers, which falls under far-infrared (FIR). Found to have tissue effects on mitochondria respiratory chain in the cell energy production process and the blood supply of tissues by dilating blood vessels and improving circulation. In Japan, they use it for Waon therapy, to increase stroke volume, cardiac output, and ejection fraction in heart failure patients.

Other health benefits:

• Reduces oxidative stress
• Speeds up recovery from exercise
• May reduce short and long-term pain
• May promote the detoxification of the body through increased microcirculation and deep sweating caused by infrared radiation
• May be used as a treatment for chronic fatigue syndrome

Toxin release with niacin. Niacin releases a large volume of fatty acids and toxins from fat cells over 2-3 hours after consumption. Initially niacin inhibits lipolysis. In liver cells, niacin promotes fat beta-oxidation and inhibits the synthesis of fatty acids. Combining niacin with exercise boosts circulation and detoxification:

• Start with 500mg dose of slowly absorbing niacin and wait 20 minutes
• You may increase by 500-1000mg per week (max dose is 5000mg)
• Move briskly for 20-30 minutes (raise body temperature and increase lymphatic and blood flow)
• After exercise, enter a preheated infrared sauna (minimum 40C) for 15-60 minutes
• While in the sauna, you may consume coconut water or other mineral rich fluids to prevent dehydration and to replace sweated out minerals
• At the end of the sauna, take 2-5 activated charcoal capsules that bind toxins secreted in the intestine
• Start the protocol with caution and moderation if you are aware that your body has accumulated a great deal of toxins or if your body fat percentage is high
• Have your liver function values checked every 2 weeks during
• Maximum duration is 30 days during which it is recommended to eat healthy fats and minerals
• Complete the protocol 2-3 times per week.
• You may feel detoxification symptoms, which will pass. Consult your doctor if you have any chronic illnesses before starting

Measuring Exercise and Physical Performance

The main areas are:

• Energy production – aerobic and anaerobic processes
• Neuromuscular system function – muscular strength and maximal force generation, speed strength and explosiveness, strength endurance
• Mobility, agility, and coordination
• Recovery

UKK walk test for VO2 max/oxygen uptake. Walk 2km, on a flat surface, as fast as possible. Adequate accuracy is achieved when the heart rate is at least 80% of maximum. Not recommended for people with very high fitness.

• Men: 184.9 – 4.65 x (time in minutes) – 0.22 x (heartbeat) – 0.26 x (age) – 0.39 x (BMI)
• Women: 116.2 – 2.98 x (time in minutes) – 0.11 x (heartbeat) – 0.14 x (age) – 0.39 x (BMI)

Clinical exercise stress test (exercise ECG) is usually done on a bicycle to detect cardiovascular disease potential. Good for measuring aerobic fitness and anaerobic force generation, as it is performed to exhaustion. Arterial blood oxygen and lung function may also be measured. Athletes usually undergo more comprehensive testing, i.e. running spiroergometry. This tests for oxygen consumption and CO2 production and therefore anaerobic threshold. The more comprehensive version can measure lactic acid level in arterial blood.

Cooper test involves running as far as possible in 12 minutes. Apparently there is a strong correlation between test results and maximal oxygen uptake. Better for runners as it utilizes running economy and technique.

Anaerobic fitness may measure power and capacity. Anaerobic power tests are affected by the subject’s pain tolerance and motivation. Anaerobic capacity is affected by phosphocreatine and lactate utilization properties of the muscles.

The Wingate anaerobic test is a bicycle ergometer test that measures anaerobic capacity. 5-10minutes low-power warm-up followed by 30s of pedaling completed using maximal power and a standardized load. Should be completed in the afternoon or evening during peak power times.

Measurable quantities:

• Peak power (PP)
  • Power produced in the first 5s (W)
• Relative peak power (RPP)
  • Peak power proportional to body weight
• Anaerobic fatigue (AF)
  • Percentage of power lost by the end of the test vs. the starting peak power
  • Indicative of lactic acid tolerance – the higher the percentage, the lower the lactic acid tolerance level
• Anaerobic capacity (AC)
  • Total amount of work performed during the test
    • •  

MART Test (maximal anaerobic running test) is used to test properties related to endurance and speed.

RAST Test (running based anaerobic sprint test) is similar to Wingate. Used in ball sports to measure lactic acid tolerance levels. Involves running 35m six times as fast as possible.

• power = bodyweight x distance2/time3

Tests that measure mobility and body control:

• Spine, hip, shoulder, knee, and ankle joint ROM tests.
• Home tests:
  • Forward bend test
  • Shoulder mobility test
  • Straight leg rise test
  • Lateral flexion test

Tests that measure body control and agility:

• Balance test on one foot (>30s is good)
• Y balance test
• Balance beam test
• Zigzag sprint
• Shuttle run test
• Throwing a tennis ball at a wall from 2-3m with one hand and catching with the other hand
• Agility T-test

Functional Movement Screen (FMS – Gray Cook):

• Deep squat
• Hurdle step
• Trunk stability push-up
• Rotary stability
• In-line lunge
• Active straight leg raise
• Shoulder mobility

Tests that measure muscular strength:

• Vertical jump has a strong correlation with maximal speed strength of the lower body. 60cm for men and 50cm for women is good. Measurements up to 120cm have been measured. Improve with plyometric training.
• Standing long jump measures explosive strength and elasticity of the body.
• The Margaria-Kalamen Power Test, also known as the step test, measures strength and power of the lower limbs. A 6m run followed by running up a set of stairs as fast as possible while only stepping on every third step. Each step is 17.8cm tall. The test measures the time spent ascending from the 3rd to 9th step.
  • Power = acceleration due to gravity (9.81m/s2) x mass of the athlete x the vertical height between the 3rd and ninth step / the time between third and 9th step.
• Medicine ball throw. 2kg for women and 3kg for men. Thrown overhead to test for explosive force generation for the whole body.
• Medicine ball side throw measures the explosive force of the core and upper body. The test also appears to be comparable to the 1RM bench press.
• Hand grip strength test usually uses a Jamar/Saehan hand dynamometer. Elbow 90 degrees, subject seated, wrist in a neutral position, 5s, 2-3 times. Translates well into deadlift and pull-up strength.

Electromyography measures electrical activity in the muscle. EMGs are usually used to detect muscle and nerve damage. Surface EMGs can measure the following:

• The activation level and force generation of the muscle
• Muscle fatigue
• Activation of different muscle cell types (fast vs. slow)
• Timing of muscle activation in relation to the movement
• May hep to correct muscular imbalances and lateral difference

Measuring recovery:

Objective tools for monitoring recovery:

• HRV
• Resting HR
• HR after exercise – X % in Z minutes
• Bodyweight
  • Rapid loss may be indicative of excess fluid loss
• Reaction time test
  • Slower times are indicative of impaired recovery speed of the nervous system
• RESTQ-Sport questionnaire for athletes
• Mood (POMS questionnaire)
• Orthostatic test

Subjective tools for monitoring recovery:

• Sleep quantity and quality
• Appetite
• Severity and duration of DOMS
• General energy levels
• Sensitivity of the nervous system, e.g. jump testing
• General wellbeing

Factors affecting recovery:

• Amount and intensity of exercise
• Nutritional state (quantity over quality)
• Health and illness
• Sleep quantity and quality
• Rest and relaxation
• Muscle care
• Various medications
• Alcohol use
• Jet lag
• High altitude
• Adapting to a new climate
• Work-related stress factors
• Social stress factors
• Emotional stress factors

Overtraining Syndrome

Hypotheses for the cause of overtraining:

• Glycogen hypothesis: Low reserves manifesting as fatigue
• CNS fatigue: Crucial factor being serotonin and its dysregulation
• Glutamine hypothesis: Low levels in food and body as predisposing factors for infections and fatigue
• Oxidative stress hypothesis: High oxidative stress, silent inflammation, muscle fatigue, and muscle soreness
• ANS hypothesis: Imbalance of the SNS and PNS. Evident from HRV analysis.
• Hypothalamus hypothesis: Changes in the HPA axis and HPG axis affect the levels of cortisol, ACTH, testosterone, and other hormones. Low ratio of cortisol to testosterone
• Cytokine hypothesis: Continuous hard training and insufficient rest cause a chronic state of inflammation and a cytokine storm (IL-1b, IL-6, TNF-alpha). High levels may cause decreased appetite, sleep disorders, depression, and general feeling of illness

Factors that promote the onset of overtraining syndrome:

• Increased training load without adequate rest
• Lack of diversity in exercise
• Excessive competing
• Trouble sleeping
• Low energy intake form food, micronutrient deficiency
• Social and emotional stress factors (family, work, relationships)
• Previous illness
• Exposure to high altitudes
• Heatstroke
• Severe physical impact or shock, particularly in the head area

Laboratory tests:

• Immunological markers to check the state of the immune system
• Cortisol and testosterone saliva (cortisol and DHEA) and urine (cortisol metabolites, ratio of cortisol to cortisone)
• Thyroid hormones (TSH, T4V, T3V, rT3, and autoimmune antibodies if needed)
• Creatine kinase (reflects muscle breakdown)
• Iron balance (ferritin, transferrin saturation, serum iron, and transferrin)
• Oxidative stress (FRAS test)
• Energy metabolism and mitochondria function as well as general nutritional state
  • Amino acids
  • Fatty acids
  • Organic acids
  • Vitamins and minerals
  • Oxidative stress
  • Citric acid cycle
  • Methylation

Tools for recovery and rehabilitation from sports injury:

Pulsed electromagnetic field therapy

• Nerve injuries in limbs
• Muscle injuries and other soft tissue injuries
• Tenosynovitis
• Fractured bones
• Osteoarthritis
• DOMS

Low level laser therapy (LLLT) and near infrared therapy

• Repetitive stress injuries and strains
• Acute and chronic neck pain
• Joint pain
• Shoulder and rotator cuff complaints
• Recovery from exercise

Peristaltic pulse dynamic compression (PPDC):

• May alleviate muscle pain and speed up recovery
• May improve mobility and flexibility of lower limbs

Compression clothing:

• May speed up recovery form exercise

Voodoo floss band:

• May alleviate muscle and joint pain and improve joint mobility

Kinesio taping:

• May help treat pain caused by musculoskeletal injury during exercise; may also prevent further injury of previously injured muscles/joints

Foam rolling/self-myofascial release

• May improve joint ROM and muscle performance and speed up recovery

Genetic Tests:

ACE: Regulates angiothensin-1-converting enzyme. Affects the regulation of blood pressure, fluid balance, RBC synthesis, tissue oxidation, and the aerobic efficiency of muscles. The ACE I/I is strongly associated with endurance properties whereas the D/D genotype is associated with strength and speed.

ACTN3: Regulates the function of the alpha-actinin-3 protein. This binds fast muscle cells (IIA and IIX) together. The polymorphism rs1815739 of this gene (RR genotype/R577X) is associated with improved speed properties of the muscle cells. Usually present in elite weightlifters and sprinters. Conversely, the XX genotype of the same polymorphism is more often found in endurance athletes, although this association is quite weak. The R577X variant of the ACTN3 gene is the genetic variant most strongly linked to athletic properties.

MCT1: Regulates monocarboxylate transporter 1 protein which has an important function in the transportation of lactate t muscle cells for oxidation. The polymorphism rs1049434 of this gene (AA genotype/A1470T) is associated with fast lactate transportation. Often in endurance athletes. The AA genotype indicates a slower onset of muscle fatigue and faster recovery. TT is more often found in athletes who practice sports in which speed and strength are required.

PPARGC1A: Regulates mitochondrial biogenesis and general function. It works together with the PPAR-gamma nuclear receptor and participates in the regulation of sugar and fat metabolism. Endurance exercise in particular activates the PPARGC1A gene. The polymorphism rs8192678 of this gene (AA genotype/Gly482) is associated with excellent endurance fitness and the improvement of the anaerobic threshold in European men.

ADRB (1, 2, 3): Beta 1, 2, and 3 adrenergic receptors regulate the heart function and adipose tissue metabolism.

• The ADRB1 gene regulates the function of the beta-1-adrenergic receptor. The polymorphism rs1801252 (CC genotype.49Gly) and haplotype 49Gly:Arg389 of this gene are associated with improved athletic performance.
• The ADRB2 gene regulates the function of the beta-2-adrenergic receptor. The polymorphisms Gly16Arg and Glu27Gln of this gene are found in athletes. In particular, genotypes Gly16 (GG) and Glu27(GG) and haplotype Gly16:Glu27 are associated with strength athletics and improved strength properties.
• The ADRB3 gene regulates the function of beta-3-adrenergic receptor. The polymorphism rs4994 of this gene (AC genotype/Trp64Arg) is significantly more often found in top endurance athletes.

COL5A1: Regulates the collagen alpha-1 (V) chain which is associated with flexibility. A link as been found between flexibility and running economy in endurance sports. The polymorphism BstUI RFLP of this gene (rs12722/TT genotype) is associated with good performance in endurance running.

IL-6: Regulates interleukin 6 which acts both as a pro-inflammatory cytokine and an anti-inflammatory myokine (boosts muscle growth). IL-6 is secreted in response to muscle contractions in exercise. The polymorphism rs1800795 of the IL-6 174D/C gene (GG genotype) is associated with positive strength and speed properties in European athletes.

4: Work

Meaningful Work

To evaluate how you’re coping at work, ask yourself these questions:

• Has your work made you cynical or critical?
• Do you find you have to drag yourself to work and it’s hard to get the day started?
• Do your work colleagues, customers, or employers annoy you?
• Has your patience worn thin?
• Do you suffer form low energy levels at work?
• Do you find your work disappointing?
• Do you use food, drugs or alcohol to feel better or to numb the unpleasant feelings?
• Have you noticed changes in your appetite or sleeping patterns?
• Do you suffer from “unexplained” headaches, backaches, or other physiological ailments?

Biohacker’s Manifesto:

1. Your work should be genuinely enjoyable and meaningful to you.

2. Aim for self-directed freedom at work, for example regarding work hours.

3. Seek a positive and supportive atmosphere and a pleasant work environment.

4. Don’t live to work, work to enrich your life.

5. Quality over quantity. Impact over efficiency.

6. Allow yourself time to rest and recover.

7. Take regular breaks and use them to get up and move.

8. One half of your working day should be about producing an output while the other half should be spent on input – making connections and trying new things.

9. Research and select the best tools for repetitive tasks.

10. Pay attention to posture, ergonomics and working positions.

Biohacker’s Office:

• Green wall
• Saddle chair
• Phone dock
• Water bottle
• Adjustable hue changing lighting
• Monitors at eye level
• Wrist support
• Adjustable height desk
• Standing mat
• Massage ball
• Ergonomic mouse
• Natural light
• Indoor plants
• Noise canceling headphones
• Vibration plate

Regulating Blood Sugar

Maintaining a stable level of blood sugar by refraining from overeating, continuous snacking, and frequent meals is key to productivity and clarity of mind. The activation of hunger signals is not necessarily preceded by a hypoglycemic blood sugar level.

Hormones involved in blood sugar regulation

Insulin:

• Impact on blood sugar: Lowers
• Secreted by: Pancreatic beta cells
• Metabolic effect: Increases glucose absorption and storage (glycogen or fatty acids). Increases the synthesis of fatty acids and proteins. Inhibits the breakdown of proteins and fatty acids

Glucagon:

• Impact on blood sugar: Raises
• Secreted by: Pancreatic alpha cells
• Metabolic effect: Promotes the breakdown of glycogen into glucose. Promotes gluconeogenesis

Somatostatin:

• Impact on blood sugar: Raises
• Secreted by: Pancreatic delta cells
• Metabolic effect: Inhibits the local release of glucagon from alpha cells. Inhibits the secretion of insulin and pituitary hormones

Cortisol:

• Impact on blood sugar: Raises
• Secreted by: Adrenal cortex
• Metabolic effect: Promotes gluconeogenesis. Acts as an insulin antagonist (receptor blocker)

Adrenaline:

• Impact on blood sugar: Raises
• Secreted by: Adrenal medulla
• Metabolic effect: Promotes the breakdown of glycogen into glucose. Promotes the release of fatty acids from fat cells

Thyroxine:

• Impact on blood sugar: Raises
• Secreted by: Thyroid
• Metabolic effect: Promotes breakdown of glycogen into glucose. Increases sugar absorption from the small intestine

ACTH:

• Impact on blood sugar: Raises
• Secreted by: Anterior pituitary gland
• Metabolic effect: Increases the release of cortisol. Promotes the release of fatty acids from adipose tissue

Amylin:

• Impact on blood sugar: Lowers
• Secreted by: Pancreatic beta cells
• Metabolic effect: Curbs the emptying of the stomach. Inhibits spikes in blood sugar.

Glucagon-like peptide 1 (GLP-1):

• Impact on blood sugar: Lowers
• Secreted by: L-cells in the small intestine
• Metabolic effect: Stimulates insulin secretion. Inhibits glucagon secretion. Decreases appetite

Gastric inhibitory peptide (GIP):

• Impact on blood sugar: Lowers
• Secreted by: K cells in the small intestine
• Metabolic effect: Promotes insulin secretion. Inhibits stomach acid secretion

Growth hormone:

• Impact on blood sugar: Raises
• Secreted by: Anterior pituitary gland
• Metabolic effect: Acts as an insulin antagonist (receptor blocker)

Glycolysis: Glucose is broken down into pyruvate or lactate. Glycolysis also regulates secretion of insulin and is linked to glucose-stimulated insulin secretion in the pancreatic beta cells. In such cases, there is an increased secretion of glucokinase enzyme to break glucose down into glucose-6-phosphate. Due to being linked to blood glucose levels and insulin secretion, glucokinase is considered the main blood sugar level sensor.

Gluconeogenesis: Glucose is made from lactic acid, glycerol, alanine, and glutamine. Activated usually when the diet is low in carbohydrates. Stabilizes blood sugars when low. It primarily takes place in the liver (alanine) and the renal capsule (glutamine) and, according to the latest studies, the intestine (particularly small intestine).

A high glycemic load is associated with a higher level of silent inflammation. Conversely, the Mediterranean diet with a low glycemic load is quite effective at reducing obesity, insulin resistance, high blood pressure, and high cholesterol.

In Western foods, cinnamon is used to lower blood sugar levels in high glycemic foods. In China, medicinal fungi and herbs are used. In Ayurvedic medicine of India incorporates several herbs to balance blood sugar too. Cinnamon seems to help because of its high chromium content as well as the effects of polyphenols and volatile polymers (1-6g). Remember the toxic coumarin content and CYP2A6 genetic variance though.

Foods and spices that help balance blood sugar:

• Cinnamon
• Bilberry
• Garlic
• Sour cherry
• Apple cider vinegar
• Coffee
• Chia
• Caraway
• Ginger
• Shiitake mushrooms
• Lemon
• Turmeric
• Cacao

Supplements that help balance blood sugar:

• Chromium
• Vitamin D
• Alpha lipoic acid
• Reishi
• Maitake
• Chaga
• Cordyceps
• Psyllium
• MCT oil
• Gymnema sylvestre
• Bitter melon
• Prickly pear cactus
• Fenugreek
• Purslane
• Banaba leaf
• Milk thistle
• Resveratrol
• Magnesium
• Panax ginseng
• Berberine
• Green tea
• Coriander
• Vanadyl sulfate

Changes in blood sugar regulation, caused by coffee, are most probably due to caffeine. Decaffeinated coffee has not been found to cause a similar swing in blood sugar levels. Individuals with a point mutation in the CYP1A2 gene (variant 164A>C) break down caffeine significantly slower. This is also linked to the blood sugar swings as well as higher levels of fasting blood sugar, particularly in individuals with high blood pressure.

Blood sugar levels fall steadily when fasting during waking hours. Conversely, blood sugar levels usually remain constant during sleep. This is due to levels rising about 20% at the beginning of the sleep cycle. During NREM, the glucose metabolism decreases by 11%. It increases during REM and when awake.

• Being deprived of sleep (4 hours per night) for as little as one week impairs the sue of glucose for energy and raises fasting blood sugar. It is also a predisposing factor for sugar metabolism disorders (pre-diabetes). According to a study, individuals who sleep less than 6.5 hours per night have up to 40% lower insulin sensitivity.
• Sleep deprivation also affects the secretion of leptin and ghrelin. Two days of 4 hours of sleep increased ghrelin by 28% and decreased leptin by 18% in young men.
• Melatonin receptors in the pancreas cause insulin production to decrease overnight while maintaining the level of blood sugar. Night-time eating is associated with increased risk of diabetes. Especially those with the GG genotype of the MTNR1B gene.

Intermittent Fasting and Ketosis

Intermittent fasting (e.g. 16 hours). Grazing is often promoted by the food industry and rationalized with claims of activating the metabolism (no scientific basis). In fact, the basal metabolic rate increases slightly after a 36 hours fast. It is only after a 72 hour fast that it decreases.

From an evolutionary perspective, humans evolved to eat when there was food available (usually in the evening). The rest of the time was spent acquiring it (morning and day).

In practice IF works well as it allows for the consumption of satisfying meals during the eating window while maintaining a moderate overall energy intake. Consumption of food (particularly carbohydrates) in the evening significantly reduces the levels of stress hormones and promotes sleep as well as stabilizing the secretion of leptin, ghrelin, and adiponectin (burning fat). Consuming meals later in the evening also activates the PNS.

IF may also be used to balance the function of the suprachiasmatic nucleus.

Not recommended for people under 18, pregnant, breastfeeding, fatigued, or suffering from CFS.

Water, tea, and coffee are often consumed to maintain fluid balance when fasting. Low energy green juices are useful as they contain essential micronutrients. Highly active people may also consume EAAs or BCAAs in tablet or powder form.

Health benefits of fasting/IF:

• May extend lifespan by slowing down the aging process
• May reduce the risk of developing metabolic and chronic diseases such as cancer, diabetes, metabolic syndrome, arthritis, and neurodegenerative diseases
• May improve insulin sensitivity and lower blood pressure
• May reduce oxidative stress in the body
• May improve the hormonal balance

A simple guide:

• Fast overnight and delay the first meal as much as possible (usually until 3-6pm)
• While fasting, drink plenty of fluids such as mineral water (rich in minerals, delays hunger)
• Hunger can be delayed by eating a fiber rich apple, low in calories or a cucumber
• The first meal should consist of protein, fibrous vegetables, and fat
• The second (and last) meal, consumed between 8-11pm, should include plenty of carbohydrates as well as fat and protein
• Physical exercise is often timed either at the end of the fast in the afternoon or after the first meal

Ketosis refers to the state in which ketone bodies form the body’s primary energy source when carbohydrates have been restricted to less than 50g per day or the overall energy consumed is less than 800kcal per day (very low calorie diet). If the body is functioning normally, it will be in mild ketosis after an 8 hour sleep. The more obese the individual, the slower the onset of ketosis. 

Ketone body levels in the blood:

• <0.2: No ketosis
• 0.2-0.5: Mild ketosis
• 0.5-3.0: Ketosis caused by food consumption
• 2.5-3.5: Post-exercise ketosis
• 3.0-6.0: Ketosis caused by starvation
• 15-25: Ketoacidosis

Ketosis is induced incrementally after 3-4 days of low calorie intake, fasting, or limited carbohydrates, once the body’s glucose stores in the liver and muscles are depleted. It may be accelerated by consuming MCT oil. MCT fatty acids are rapidly used for energy and readily absorbed. They are also quickly moved into mitochondria and unlike long-chain fatty acids, they do not require carnitine to oxidize fats.

Fasting or restricting carbs lowers insulin levels in the circulation while increasing glucagon and adrenaline. This leads to the release of free fatty acids and glycerol form into acetyl coenzyme A which in turn enters the citric acid cycle in the mitochondria.

The production of ketone bodies is activated by the excessive production of acetyl coenzyme A. The process is activated when the malate has been used for gluconeogenesis and there is insufficient amount of oxaloacetate available for the normal citric acid cycle. Acetyl coenzyme A is used to form acetoacetate and beta-hydroxybutyrate (BHB), the primary ketone body. The ketone bodies produced by the liver are released into the circulation and delivered into the mitochondria of the brain, internal organs, and muscles for ATP. BHB is restored to acetyl coenzyme A which is utilized in the citric acid cycle.

Potential health benefits of ketosis:

• Effective weight loss method in the short term
• An effective method in the treatment of epilepsy
• May reduce the risk of CVD
• May reduce the risk of type 2 diabetes
• May help treat acne
• May be helpful in the adjuvant therapy for cancer
• May help treat polycystic ovary syndrome
• May help treat degenerative neurological diseases (AD and PD)

No long-term studies have been done so it isn’t recommended as a long-term strategy.

Regulating Blood Pressure

Systolic pressure is the pressure during heart contraction, whereas diastolic pressure is while the heart is at rest. The heart, density (viscosity) of the blood, fluid volume present, and the peripheral resistance affect blood pressure. The latter includes structural changes (such as calcification) in the veins, as well as growth in the musculature layer of the veins due to increased pressure. These factors may cause arterial walls to thicken, further worsening the pressure. Chronic stress and increased SNS activation may cause peripheral vascular resistance.

The regulation of blood pressure involves microcirculation, neural regulation, chemical factors that regulate fluid balance (humoral regulation), venous valves, muscle contractions, and breathing.

Factors involved in high blood pressure:

• Stress
• Activation of the SNS
• Caffeine (no significant effect if consumed in coffee)
• Talking and loud noise
• Alcohol (more than one per day)
• Many painkillers, antidepressants, and contraceptive pills
• Office space and urban environments
• Evening (physiological phenomenon)
• Excess weight
• Physically passive lifestyle
• High amount of fructose in diet (>70g/day)
• Junk food
• Sodium and chloride (NaCl, refined table salt, and hidden salt)
• Low vitamin D levels in blood
• Artificial office lighting and over-illumination

Factors involved in low blood pressure:

• Meditation and breathing exercises
• Activation of the PNS
• Theanine
• Silence and music
• Tea
• Acupuncture
• Nature and forest bathing
• Morning
• Weight loss
• Physical activity
• Low amounts of fructose in diet (<25g/day)
• Mediterranean diet and paleolithic diet
• Optimal levels of vitamin D in blood
• Sunlight (UVA radiation)

Memory Functions

The hippocampus activity produces theta waves, which are particularly frequent during REM sleep. Hippocampus activity can be boosted with meditation.

Long-term memory: Declarative (processes info, semantics and events) and procedural memory (skills). Sufficient sleep has shown to improve both. Insufficient REM is associated with poor spatial skills.

Long-term potentiation (LTP) is associated with plasticity and memory function of the nerve cells. LTP refers to the strong and frequent initial activation of certain synapses which brings about strengthening of these pathways. The NMDA receptor and calcium contribute to LTP. Also, the muscarinic acetylcholine receptor, nitric oxide synthase, dopamine receptor, and glutamate receptor.

• In the early phase (expression), synapses become sensitized to impulses and increase the number of receptors. In the late phase, the repeated impulses induce protein synthesis in the cell.

Long-term depression (LTD) is where the intensity of signals is reduced. This prevents synapses from being overloaded and maintains stability of the brain and CNS. This occurs by increasing (LTP) or reducing (LTD) the number of NMDA receptors. Equivalent to a hormonal negative feedback system.

Methods and nutrients that contribute to long-term potentiation and brain plasticity:

• Caffeine
• tDCS
• rTMS
• Nicotine
• Meditation
• Racetams
• Magnesium (especially Mg threonate)
• Forskolin

Sensory memory stores short-term memory data until a conceptual interpretation has been completed. Short-term working memory represents the information storage currently in use for work or other activities.

Working memory can be divided up into verbal and non-verbal. When WM is functioning, the dorsolateral prefrontal cortex activates.

The capacity of working memory (George Miller), is estimated to be between 5 and 9 information chunks. In reality it is probably 3-5. DLPFC for processing of memorized information and VLPFC for the maintenance of memorized information. In saying that, memory involves integrating sensory areas and motor patterns so it isn’t limited to them.

Conducting working memory exercises have been found to increase dopamine receptors (DRD1) in the prefrontal cortex and temporal lobe.

Effective Methods for developing working memory:

• Meditation
• Regular physical activity
• HIIT
• Barefoot running
• Yoga
• Tonal (harmonious) music – fast classical in a major key activates working memory and boosts processing speed particularly in the elderly (Vivaldi effect).
• tDCS
• Dual N-Back training
• Creatine monohydrate
• Caffeine and theanine
• Panax ginseng and Bacopa monnieri
• Nicotine
• L-tyrosine
• Turmeric and circumin
• Phosphatidlyserine

Work Ergonomics and Methods for Working Better

Forward head posture may cause disorders of the CNS, cause pressure in the carotid arteries, and thus impair brain circulation.

Implement these changes to optimize cell phone ergonomics:

• Use voice control
• Avoid using for a long period of time
• Avoid browsing the internet and reading emails on the phone
• Straighten your neck, twist your thumbs, relax your shoulders, twist thumbs upwards, and breathe deeply
• Pay attention to your posture. Prop your elbows against the your body and lift the phone to eye leve

When we sit we block off a large number of blood vessels and nerves in the thighs, buttocks, pelvis, and genital areas. Men tend to unconsciously tilt their pelvis back while sitting, to avoid squashing genital nerves. The result is a lumbar position that may cause deterioration of the lumbar spine. Women who cross their legs will also cut off blood vessels and nerves, increasing hypertension.

Biohacker’s solution:

• Keep a sitting diary or wear an activity tracker
• Do more work standing up and actively vary your working positions
• Use an app that reminds you to take breaks
• Incorporate active movement in your breaks
• Use a saddle chair
• Move while on the phone and schedule walking meetings

Males should not wear tight pants. It keeps testicles too close to your warm body and decreases total sperm count and quality.

Stand properly by pointing your toes straight, plant the entire foot firmly on the ground, tighten your buttocks slightly, activate your abdominals, and practice often.

Take breaks and eliminate distractions.

Try these cognitive ergonomic tools:

• Setting the day’s main goals in the morning (1-3 goals)
• Not-to-do lists
• Splitting a large project into smaller tasks
• Automating and outsourcing repetitive tasks
• Creating a recurring task list (to establish routines and habits)
• Using an interval timer with preset phases for routines (Pomodoro)
• Taking regular breaks and microbreaks
• Tidying the work station before and after working
• Writing down in the evening the tasks that preoccupy the mind

The law of concentration: 1 x 1 = 1 vs. 0.5 x 0.5 = 0.25

• Multitasking may reduce productivity by up to 40%. Typically people can only concentrate on one thing for about 10-25 minutes. While in the flow zone, this may be several minutes.

Follow these steps:

• Plan task completion based on time (scheduling phone calls and emails at a specific time and not throughout the day)
• Plan tasks based on context (at the work station, on the go, on the phone, while commuting, etc.)
• Specify a different function for each device (e.g.. work on the computer, entertainment on the tablet, and social on the phone)
• Schedule tasks that require concentration
• Block the use of distracting applications when you intend to concentrate

To minimize external factors, do the following:

• Disable email and instant messaging
• Block the use of social media applications
• Disconnect the internet when tasks do not require it
• Minimize excess noise, e.g. by using noise canceling headphones
• Optimize air temperature, oxygen level, purity, and humidity
• Use optimal, indirect full-spectrum light that is similar to daylight
• Minimize unnecessary human contact that impairs your ability to work

Optimal air quality:

• CO2 content: < 625ppm
• Humidity: 35-65%
• Temperature: 19C
• Volatile organic compounds content: < 150ppb
• Particle content: < 12.5 microgram/m3

Actions for improving indoor air quality:

• Wipe off dust on a regular basis
• Refrain from smoking indoors
• An induction cooktop is preferable to gas or wood
• Swap detergents for the safest alternatives, such as vinegar
• Favor unscented detergents and personal hygiene products
• If necessary, have the indoor air quality analyzed
• Ventilate your home frequently (20 minutes per day)
• Purchase an air purifier
• Purchase an air freshener that increases air humidity
• Use ozone treatments to remove unpleasant odors
• Purchase an ionizer that spreads ions into the air, trapping negatively charged particles
• Purchase plants that purify indoor air. The following plants are recommended by NASA:
  • Snake plant
  • Barberton daisy
  • Chrysanthemums
  • Peace lily
• Renovate your home to incorporate breathable and natural building materials

Calming the mind:

• Music:
  • Classical
  • Calming ambient sounds
  • Nature sounds
  • Solfeggio frequencies
  • Binaural beats and isochronic tunes
• Scents and aromatherapy:
  • Lavendar, rosemary, lemon, jasmine, cedarwood, peppermint, chamomile
  • Frankincense incense
• Spike mat
  • Boosts oxytocin and endorphins (improves mood)
• Yoga, massage, and stretching
  • Boosts circulation
• Minimize sensory stimuli
  • Isolation tank
  • Silence exercises
  • Deep breathing

Decision making. “If it’s not a hell yes, it’s a no.” – Derek Sivers. Don’t allow analysis paralysis. Eliminate unnecessary options to avoid fatigue.

Cognitive biases:

• Selective perception
• Confirmation bias
• False-consensus effect
• Cognitive inertia (the inability to see perspectives other than one’s own)
• Conservation bias
• Information bias
• Recency illusion
• Clustering illusion
• Bandwagon effect
• Blind-spot spot
• Anchoring (attachment to first source of information)
• Cognitive ease/strain
  • Susceptibility to believe claims expressed with simpler words
• Priming (suggestions that direct the attention to information repeated later on)
• Intuitive heuristics (choosing the easiest solution to a difficult problem)

Thinking fast and slow – Daniel Kahneman. We spend most of the time in System 1: fast, automatic, emotional, stereotypical, subconscious. System 2 (slow, analytical, logical, calculating, conscious) requires more effort and activating it consumes more energy.

GOFER model of decision making:

• Goals
• Options
• Facts
• Effects
• Review

DECIDE model (designed for managers in health care):

• Defining the problem
• Establishing the criteria
• Considering all the alternatives
• Identifying the best alternative
• Developing and implementing an action plan
• Establishing and monitoring the solution

Scientific model:

• Identify the decision you want to make
• Gather the information necessary for the decision
• Identify various alternatives
• Weigh and assess the evidence associated with the alternatives
• Make a selection between the alternatives
• Act per the decision made
• Review the decision and its significance – is there a need for a new decision?

People who “live in the moment” are more likely to make decisions based on their current emotional state. People who live in the past or future are more likely to make decisions based on a similar, previously experienced emotion or an imagined potential emotion.

Pfister and Bohm’s (2008) classification based on various roles that reflect emotions in decision making:

• Providing information (positive or negative emotions; often arise directly from the options being considered)
• Improving speed (emotions that encourage fast decision making; often triggered by ate or fear)
• Assessing relevance (emotions that help decide whether the decision is relevant; e.g. regret or disappointment)
• Enhancing commitment (emotions that involve moral sentiments and the sense of community; such as guilt or love

Reading, learning and concentration is most efficient in 25 minute cycles.

Consider these factors for efficient reading:

• Proper lighting (full-spectrum or natural light)
• Use 2-3 monitors
• Optimize the light output of the computer screen
• Maximize your reading speed by identifying the optimal recognition point (ORP). It is usually located slightly to the left of the middle of each word.

When you start reading, do the following:

• Set the correct reading position. Book at 45 degree angle on the table.
• Review the table of contents
• Quickly preview and leaf through the book. Images, tables, graphics, and special sections.
• Read efficiently, avoiding unnecessary eye movements (focus eyes at the middle of the line)
• Using a pen or the reader’s highlighting functionality, underline or highlight important content so that you can easily review it
• Take a photo of the underlined sections or cut them on a computer and paste them into a new notes document
• Review the underlined sections several times and reduce the reading speed for each iteration
• In terms of learning, writing notes manually is more effective than typing

Keep the following goals in mind:

• Why am I reading this?
  • Never read anything without a clearly defined goal
  • Most people read everything at the same speed because they lack a clear reason
• What do I want to take away from this?
  • A fast reader adjust his/her reading speed according to the goal and the text at hand
  • Setting a goal only takes a second but may save hours of your time

After reading and studying:

• Visualize what you just learned and connect it to the larger visual whole. You may utilize for example the Memory Palace technique in which you split your body or house into ten points. Visualize connecting the things you have learned to various points in a specific order.
• To help you remember the numbers, create an item for each number in your mind. Learn the numbers by recalling the items in a specific order.
• Take a nap. It increases the likelihood of remembering.
• Review your notes every few weeks. Repetition increases the volume of gray matter in the brain which is associated with information processing.
• Try to teach what you learned to someone else. If you cannot find a suitable subject, write an article or make a video of the subject matter. 50% of the time should be spent consuming (e.g. reading) and the other 50% producing (writing)
  • • • •  

Upgrade your common behavior patterns on a computer:

• Maintain emotions that encourage activity: identify the thoughts that lead you to the state of concentration or the inability to concentrate
• Solve et coagula – focus and divide your energy depending on the situation
• Utilize specialized time tracking programs and identify the behavior patterns that undermine your time management, as well as their root causes. Repetitive routines often create a sense of rush, anxiety, and frustration
• use two separate computer desktops, both equipped with a wallpaper modified especially to improve project management
• Limit your availability. After an interruption, it may take up to 45 minutes to return to a state of concentration. UP to a quarter of the working day may be taken up by such interruptions. If you work in an open plan office, place a clock on your desk to indicate the time at which you may next be disturbed

Flow – Optimal Experience of Work

During a state of flow the neurons in the basal ganglia light up with greater efficiency and the frontal area decreases in activity. Thus the analytical part of the brain is put on hold while the creative sensorimotor part takes the stage. The opposite of flow is psychological entropy. Meaning a disarray of the human consciousness. The information processed by the consciousness conflicts with the intentions.

According to Steven Kotler, the kindlers of flow can be divided up into: psychological factors, environmental factors, social factors, and creative factors.

Psychological triggers:

• Concentrating intensively on one task at a time without interruptions
• A clear goal or objective
• Immediate feedback that facilitates improving performance in real-time
• The optimal ratio between challenge and skills (challenge slightly higher than skills)

Environmental triggers:

• Potential serious consequence of failure (e.g. in a survival situation)
• A rich environment with plenty of new factors, surprises, and uncertainty
• A deep state of embodiment

Social triggers:

• A deeply shared state of concentration, e.g. in team sports
• Clear goals shared by the group
• Effective communication amongst the group
• A shared common factor (such as language)
• A shared skill level and group participation
• A risk associated with the task boosts motivation and creativity
• The feeling of control regarding the task (the combination of autonomy and competence)
• The ability to present and listen
• Being open to new experiences and able to say “yes”

Creative triggers:

• Identifying repeating patterns (such as color, shape, data, movement, sound, concepts, risks, failure, etc.)
• Taking a risk and having the courage to present new ideas

Optimizing Traveling

Packing list:

• Waterproof backpack or shoulder bag
• Vacuum or compression bags to minimize space required for clothes
• 1 liter zip-lock bag for liquids
• Transparent 30-100ml containers and bottles for liquid cosmetics, dietary supplements and food
• A cable lock to deter bag theft in public spaces, transportation, hotel, etc.
• An RFID-blocking wallet for cards and passport
• Ballpoint pen
• Chopsticks or spork
• Adapters for various electric plugs and cables (USB and phone chargers) in a protective pouch
• Antibacterial and wrinkle resistant underwear and t-shirts x 2
• Second pair of trousers if the trip is longer than a week
• Sunglasses or blue light blocking glasses
• Lightweight sneakers
• Shorts that double as swimwear
• Smartphone and/or tablet to replace a camera, travel guides, books, map, etc.
• Sleeping mask and earplugs or noise canceling headphones
• Cable ties, elastic bands, etc. to tie cables together
• Black electrical tape to cover LEDs in the hotel room
• Lightweight rain poncho or small umbrella
• Lightweight thermos for coffee, tea, and water
• Lightweight day bag
• Roll clothes to minimize wrinkling, favor dark clothes, wear a long-sleeve shirt, jacket, and hat

Airport guide:

• Always check in online the day before
• Do not check bags to avoid stress and standing in queues
• Place jewelry and belt in your bag in anticipation of security checks
• Acquire an elite-level frequent flyer card – faster checks and better rest in the business lounge
• Only fill your water after the check
• Secure the network connection on all your devices using a VPN
• When the screen says to go to your gate, the actual boarding time is still several minutes away. Instead of standing in-line, sit down and do something useful
• Pack your own snacks to avoid low-quality foods
• Choose a special meal – you will be served first and often the food is fresher
• Go to the toilet before boarding
• Wait to exchange currency at your destination (exchange rate in-town is usually better)
• Purchase a roaming or local SIM card for your phone

Minimize radiation exposure caused by flying:

• Antioxidants before flying: glutathione, astaxanthin, selenium, vitamin E, coenzyme Q10, NAC, vitamin C, and alpha lipoic acid
• Omega-3 (particularly DHA) before flying reduces UVB radiation and reduced oxidative damage in the brain
• Chlorella (500mg/kg) and/or spirulina (60mg/kg) before flying may provide protection from gamma radiation
• Regular consumption of potassium iodide protects the thyroid from radioactive iodide
• Charcoal and zeolite to remove radioactive toxins
• Avoid flying between 8am and 5pm. Radiation exposure is lower when the sun is not visible
• Ask for a pat-down instead of a radioactive scan

Jet lag East to West. Easier to extend the internal clock than shorten it. Stay awake and go to bed immediately upon arrival at the destination late at night.

West to East. Start adjusting your sleeping patterns before departure by going to bed a few hours earlier than normal. Makes it easier to fall asleep on the plane. Advisable to sleep on the plane and get immediate sunlight exposure and exercise to adjust.

Avoid:

• Alcohol
• Sleeping pills
• Caffeine and chocolate for 5-8 hours before bedtime
• Poorly timed sunlight (during evening or night time in the destination zone)

Try:

• Mineral rich hydration (try soaked chia seeds or cucumber)
• Fasting or IF. Do this for approx. a week before departure to give your body time to adjust to fasting
• If you are not sleeping on the flight, get up and move to boost lymphatic and blood circulation
• Wear compression socks or trousers to improve circulation and reduce swelling
• Exercise in the sun at the destination if you arrive in the morning or afternoon. Bodyweight and/or walking is recommended
• Grounding immediately upon arrival. Barefoot in the grass, sand, or swimming. This helps the body to recover from stress caused by the flight (may reduce inflammation, boost circulation, and reduce stress)
• 50mg pycnogenol 3 times daily for a total of seven days. Start 2 days before flying
• Take melatonin at the appropriate time (when it is evening at the destination) – the dose depends on the genotype of the MTNR1B gene which affects melatonin metabolism. If you are of the GG genotype, take just 10% of the normal dose (e.g. 0.3mg vs. 3mg). Do not eat anything for 8 hours after taking melatonin
• Do not go to sleep immediately upon arrival (unless it is evening or night-time). Try to sty awake until night-time. If you must sleep, take a short 20-40min nap

Hotel room optimization:

• Ensure the room is smoke free
• When checking in, ask about the possibility of a late checkout and the cost of an upgrade to a better room
• Ask for the hygiene products that you don’t carry with you
• Place the “do not disturb” sign on the door to avoid housekeeping or uninvited visitors. Never use the “please service my room” as it signals to burglars that you’re not in
• The light switch card reader usually takes any card, so you can keep the electricity on at all times
• Air the room immediately
• Switch air conditioning on. Set the temperature at a suitably cool level to promote a lowered body temperature before bedtime
• Consider carrying a travel-sized ionizer and/or air humidifier
• Switch off all LED lights, particularly blue ones or cover them with tape
• Take the hotel room telephone off the hook so that you are not woken up
• Draw the window curtains to darken the room completely.
• Remove all brochures and flyers from view
• Check the room and the toilet for signs of mold. Change rooms if you find it.
• Check the mattress for bugs
• Bring your own tea/coffee. Use the room kettle

Monitoring and Measuring the Work Environment and Ways of Working

Measurable factors related to wellbeing at work and optimizing work efficiency:

• Sitting. standing, walking, and running time (time and distance)
• Posture (hours per day maintaining good posture)
• Heart rate and blood pressure throughout the day (heart rate, systolic and diastolic pressure)
• Blood sugar (mmol/L and mg/dL)
• Indoor air quality (VOC, fine particles, CO2, humidity)
• Lighting (lumens)
• Noise (decibels)
• Temperature (Celsius or Fahrenheit)
• Mood
• Innervation (e.g. reaction time)
• Tests measuring cognitive performance
• Breaks (amount of rest, exercise)
• Time spent using a computer (efficient working, studying, interaction, wasted time)
• Time spent on the phone (minutes per day)
• Stress and recovery – heart rate variability (HRV)
• Sleep quality (deep sleep, REM sleep, total hours slept, wakeups)

HRV increases when the body is in recovery or the individual is relaxing. Conversely, it decreases when the body is under strain.

Factors affecting HRV:

• Breathing
• The reactions and functional state of the autonomic nervous systems
• Stress reaction
• Hormonal reactions
• Relaxation
• Metabolic processes
• Physical activity (exercise and recovery)
• Movements and changes in posture
• Thinking and emotional reactions (general psychological stress)
• Alcohol use and nutrition

Measure your HRV over 3-7 days. Negative emotions reduce HRV and cause irregular variation in heart rate. Conversely, positive emotions increase HRV and regular sine waves (coherence).

Fasting blood sugar (fasting plasma, glucose, FPG)

• Normal: 4-6mmol/L or 72-108 mg/dL
• Optimal: 4.0mmol/L or 72-95mg/dL

Glycated hemoglobin (HbA1C)

• Normal: 20-42mmol/L/4.0%-6.0%
• Optimal: 20-34mmol/L 4.0-5.3%
• Disruptive factors may include anemia (excessively low) or dehydration (excessively high)

Oral glucose tolerance test (OGTT)

• Values taken: fasting blood sugar and blood sugar 1 hour and 2 hours after the glucose challenge (75g)
• Normal value at 1 hour: <10.0mmol/L or 180mg/dL
• Optimal value: <7.8mmol/L or 140mg/dL
• Normal at 2 hours: <8.6mmol/L or 155mg/dL
• Optimal value: <6.7mmol/L or 121mg/dL

Self-monitoring blood sugar levels during a 24-hour period (10% margin of error)

• Fasting blood sugar after fasting for 12 hours
• Blood sugar immediately before lunch
• Blood sugar one hour after lunch (optimal value <7.8mmol/L or 140mg/dL)
• Blood sugar 2 hours after lunch (optimal value <6.7mmol/L or 121mg/dL)
• Blood sugar 3 hours after lunch (optimal <5.3mmol/L or 95mg/dL)

Genetic Tests:

Blood sugar regulation:

• MC4R: Regulates the function of type 4 melanocortin receptor. The receptor binds an alpha-melanocyte-stimulating hormone (alpha-MSH) which affects the amount of food consumes. The CC genotype of polymorphism rs17782312 of this gene is associated with an increased risk of metabolic syndrome.
• IRS1: Regulates insulin receptor substrate 1 (IRS1), one of the key proteins to transmit the metabolic signals of insulin. The GA genotype of polymorphism G972R (rs1801278) of the gene is associated with insulin resistance, particularly when a diet high in salt. The GG (rs7578326) and TT (rs2943641) polymorphisms are associated with a lowered risk of insulin resistance, type 2 diabetes, and metabolic syndrome. The risk was significantly lower when the proportion of saturated fat to carbohydrates in the diet was low (<0.25).
• CRP: Regulates the function of the C-reactive protein which is the key marker of acute inflammation. Used to predict the development of cardiovascular disease. The GG genotype of polymorphism -732A/G of this gene improved the insulin sensitivity triggered by physical exercise.
• LIPC: Regulates the function of hepatic lipase which hydrolyzes the triglycerides and phospholipids in lipoproteins. It converts IDL molecules into LDL molecules. The TT genotype of polymorphism -514C/T of this gene is associated with increased blood sugar level 2 hours after oral glucose challenge test, as well as increased fasting insulin levels and cholesterol values. However, a negative impact on insulin resistance was not detected. The GG genotype of polymorphism G-250A of this gene is associated with an increased risk of type 2 diabetes.
• VDR: Regulates the function of vitamin D receptors. The FF genotype of polymorphism Fok1 of this gene is associated with impaired insulin sensitivity and increased risk of type 2 diabetes. This genotype reacts well to taking vitamin D as a dietary supplements, lowering the risk of insulin resistance.
• ADIPOQ/APM1: Regulates the function of the adiponectin hormone. Involved with the oxidization of fatty acids, glucose metabolism, insulin sensitivity, and the regulation of energy metabolism. The TT (+457>G) and GG (+276G>T) are associated with significantly lowered adiponectin levels and increased insulin resistance. The TG has the strongest link to insulin resistance. In women, the GA and GG is associated with raised adiponectin levels and hyperglycaemia during the 3 year follow up. Increasing the intake of vegetables and walking regularly are effective in lowering adiponectin levels in overweight carriers.

Blood pressure regulation:

• AGT: Regulates the function of angiotensinogen, a protein produced in the liver that converts renin into angiotensin 1. This is part of the RAA system that regulates blood pressure. The TT(M235T) is associated with high diastolic blood pressure in men but lowered hypertension in women.
• ATP6AP2: Pro renin receptor gene regulates the function of the renin receptor. Promotes conversion of angiotensinogen into angiotensin 1. Carriers of the C allele (IVS5+169C>T) had lower blood pressure compared to the carriers of the T allele. Also associated with lower levels of aldosterone in circulation.
• CYP11B2: Regulates function of the aldosterone synthase enzyme, which is involved in the biosynthesis of the hormone aldosterone (salt regulating hormone). The CC (C-344T) is associated with a slightly lowered risk of hypertension compared to the TT.
• VEGF: Regulates the function of the vascular endothelial growth factors in the blood vessels. Raised levels in blood plasma of those with hypertension. Polymorphisms 634G>C (C allele) and 936C>T (T allele) of this gene are significantly more common in individuals who suffer from hypertension.
• NOS (1, 2, 3): Regulates nitric oxide synthases. These enzymes catalyze the production of nitric oxide from arginine. The insufficient availability of NO in the inner membrane of blood vessels (endothelium) is a predisposing factor for hypertension. The CC of the NOS1 gene is associated with an increased risk of hypertension and coronary heart disease. The AT of NOS2 is associated with slightly increased risk of hypertension, whereas CC of NOS3 is associated with a significantly increased risk of hypertension.

Memory function:

• COMT & ANKK1: Regulates the function of the catechol-O-methyltransferase enzyme which breaks down catecholamines such as dopamine in the PFC. Conversely, the DRD2/ANKK1 gene cluster affects density of dopamine receptors in the striatum. Polymorphism rs4680 (Met/Met) of the COMT gene and polymorphism Taq-la (A1+) of the DRD2/ANKK1 gene are associated with improved visual working memory. This is fundamentally linked to the delayed exit of dopamine from the PF area.
• CACNA1C: Regulates the alpha 1C subunit of the L-type calcium channel (CaV1.2). Calcium channels play a key role in the conversion of electrical activity into biochemical events in nerve cells. Polymorphism rs1006737 of this gene is associated with impaired working memory in healthy individuals, but not those suffering from bipolar disorder.
• BDNF: Regulates BDNF function, a growth factor for nerve cells specialization and for the survival of existing nerve cells. Memory function, especially in the hippocampus and cortex. The Val/Val genotype of polymorphism rs6265 (Val66Met) of this gene is associated with improved autobiographical memory in elderly individuals that are physically active.
• OXTR: Regulates the function of the oxytocin receptor. The polymorphism rs237887 of this gene (A/A genotype) is associated with impaired face memory and sociability. Conversely, the G/G genotype is associated with increased sociability and attachment.
• GRIN2B: Regulates the function of subunit 2 of the NMDA receptor. The NMDA receptor is one of the key neurotransmitter receptors in the brain. Associated with LTP. The CC genotype of polymorphism rs7301328 (C366G) of this gene is associated with impaired verbal memory.
• ADRA2B: Regulates the function of the alpha-2b adrenergic receptor. The deletion variant of this gene, in which 3 glutamic acids (SNP rs28365031, rs29000568 and rs4066772) are deleted from the receptor-coding gene, is associated with improved emotional memory and the improved ability to notice the negative aspects of a situation.
• GCR: Regulates the function of the glucocorticoid receptor (GR) in the cells. The stress hormone cortisol and other glucocorticoids bind to the glucocorticoid receptor. The density of these receptors is particularly high in the PFC. The G allele of polymorphism rs6198 (the 9-beta A3669G genotype) of this gene is associated with an improved reaction time in women but not men.

5: Mind

The Structure and Functions of the Brain

The corpus callosum white matter may be enhanced through exercise, meditation, neurofeedback, playing musical instruments, or acupuncture.

There are 12 cranial nerves and 31 spinal nerves.

Parietal Lobe:

• Primary neurotransmitter: acetylcholine
• Functions:
  • Compiling the information provided by various senses
  • Compiling the information provided by the field of vision with information regarding the positioning of the eyes, head, and body
  • Connecting intentions and the environment before decision-making

Broca’s area

• Forming speech
• Combining words into sentences and assigning meaning to them
• Recognizing gestures in association with speech

Wernicke’s area

• Expressing speech and assigning meaning to it
• Understanding and repeating speech
• Reading and writing
• Expressing thoughts

Prefrontal cortex

• Primary neurotransmitters: dopamine and noradrenaline, glutamate and serotonin
• Functions:
  • Controlling the limbic system
  • Directing and maintaining focis
  • Assessing and analyzing situations
  • Controlling and assessing activity, learning from previous experience
  • Expressing emotions and empathy
  • Regulating short-term memory

Motor cortex

• Primary neurotransmitters: acetylcholine and GABA
• Functions:
  • Controlling body movements
  • Coordinating voluntary movements such as those of the muscles in the body and limbs. Premotor plays a crucial part in performing complex movements
  • Maintaining posture
  • Regulating the internal reflexes of the cortex

Limbic system (fornix, cingulate cortex, corpus callosum, thalamus, hippocampus, amygdala, mammilary body, olfactory bulb, septum)

• Principal neurotransmitters: noradrenaline, dopamine, serotonin, and glutamate
• Functions:
  • Regulating emotional life
  • Regulating eating and drinking
  • Fear and “fight or flight” reactions
  • Memory regulation and comparative assessment
  • Storing memories of how easy or difficult learning something was

Methods for Upgrading Your Mind

Side affects of psychiatric medication, particularly antipsychotic medications are: susceptibility to infections, fatigue, loss of cognitive function, cerebrovascular disorders, hypotension, aggressiveness, lethargy, restlessness, nausea, intestinal bleeding, weight gain, swelling, suicidality, etc.

Transcendental Meditation:

Psychological effects:

• Higher stress tolerance and lower stress levels
• Finding it easier to forgive
• Reduced anxiety and depression
• Improved ability to concentrate and better control of emotions
• Improved memory
• Increased empathy
• Improved cognitive function and intelligence

Physiological effects:

• Lower blood pressure and resting heart rate as well as reduced physiological stress
• Lower levels off cortisol in the blood
• Reduced chronic pain and the sensation of pain
• Improved immunity
• Reduced oxidative stress in the body
• Increased alpha and theta waves in the brain
• Increased brain plasticity
• Slowing down the aging process of the brain and improving cerebral blood flow

Meditation Comparisons:

Tibetan Buddhist meditation: 

• Focus of attention: Compassion and loving kindness
• Brain areas: Increased activity in the left frontal lobe and thalamus. Decreased activity in the parietal lobe (orientation and eyesight)
• EEG: 40Hz frequency range (indicates concentration)

Vipassana, mindfulness, zazen:

• Focus of attention: Observation
• Brain areas: Increased connectivity in the right frontal lobe (attention) and sensations such as the insular cortex (taste), right parietal lobe (touch), and right temporal lobe (sound)
• EEG: Left frontal lobe

Transcendental meditation:

• Focus of attention: Mantra
• Brain areas: Increased activity in the left frontal lobe and the parietal lobe. Decreased activity in the striatum and the thalamus
• EEG: Increased uniformity of the frontal lobe alpha waves

Breathing:

Extended exhalation activates the PNS, which is linked to increased relaxation and recovery as well as lowered heart rate and blood pressure.

Pranayama techniques: used to improve stress tolerance and operational control, PNS function, and respiratory capacity, as well as to reduce blood pressure and oxygen consumption.

The breath of fire (Bhastrika): The movements of the diaphragm are used to breathe in and out through the nose (10-100 times), then drawing in a full inhalation, and holding the breath for as long as possible. Followed by an exhalation through the mouth, as slow as possible. Increases oxygen saturation in the blood and improves the function of the respiratory system (particularly the diaphragm). It balances the SNS and PNS and has a positive effect on the immune system.

10s breathing exercise for stress relief:

• Bring your hands in front of your chest and push palms together
• Breathe vigorously in and out through the mouth for 10s utilizing your diaphragm
• Visualize stress leaving your body and fill your mind with positive thoughts
• Take a deep breath in and exhale completely after a 10s breath of fire

The relaxing breath (Visama Vrtti): Dr. Andrew Weil. Utilizes uneven breathing patterns (4-7-8). Calmed the nervous system to facilitate sleep, alleviate stress, and remove CO2.

Follow these steps:

• Breathe out through the mouth, making a hissing sound
• Close your mouth and breathe in through your nose whilst counting to four in your mind
• Hold your breath and count to seven
• Completely exhale, making a hissing sound whilst counting to eight in your mind
• Repeat the cycle at least 3 times
• Complete the exercise at least twice per day

Alternate nostril breathing (another pranayama, Nadi Shodhana): Purification of the energy channels. When practiced regularly, it can lower blood pressure, respiratory rate, and resting heart rate, as well as improving HRV and balance the function of the ANS by boosting the activity of the vagus nerve

One-minute breath (Kundalini Yoga): Exercise the mind and develop intuition. It may also have a hemisphere-integrating effect (corpus callosum and medial gyrus strengthening).

• Stand up straight or sit in a chair with back straight and chest out
• Practice deep breathing by inhaling for 5:5 a few minutes
• Inhale for 20s, first drawing air into the lowest part of the lungs, then the middle, and finally the top
• Hold your breath for 20s
• Exhale for 20s, first releasing air form the top part of the lungs, middle, then lower
• Repeat 3 times, working up to 30 times
• If 20s is too long, start with 5s, then 10s, then 20s

Deep breathing exercise (Ujjayi pranayama):

• Inhale through the nose calmly and slowly, listening to the hum of your breathing. Fill your lungs completely
• Exhale through the nose very calmly, listening to the hum of your breathing. If you wish, you can contract the epiglottis muscle slightly to increase the hum of the breathing even calmer, deeper and longer
• The longer and calmer your breaths are the better. However, do not try too hard, you should not get winded
• If you get winded, stop the exercise. Next time lighten the exercise
• Start with 10 cycles. You may increase the number of cycles as you become more advanced

Biohacker’s meditation room:

• Soft lighting
• Incense
• Emotion diary
• Meditation cushion
• Brainwaves
• Nootropics
• Brainwave reader
• Spike mat
• Meditation app
• Sound stimulation
• Relaxing music

Technologies for the Mind

Neurofeedback has been shown to concentration, alleviate stress, treat various illnesses such as ADHD, depression, anxiety, chronic pain, and epilepsy.

Recording emotions:

• Emotion diary: A functional way to identify and analyze one’s own emotions. An emotion diary and creative writing improve emotional and physical health, reducing stress and depressive thoughts. It can also be used as a gratitude journal.
• Recognizing facial expressions
• HRV
• Galvanic skin response sensor: lie detectors are based on these. The sensor detects changes in electrical conductivity caused by changes in the circulation of the skin.

Different Forms of Therapy

Hypnotherapy has been shown useful at treating illnesses like IBS (https://www.mindsethealth.com/nerva), depression, migraines, and possibly fibromyalgia.

Cognitive behavioral therapy (CBT): Problem focused and action oriented. Suited for treatment of anxiety or depression. 

Dialectical behavior therapy (DBT): Facilitates changing harmful patterns of behavior by identifying the emotions and thoughts that trigger these patterns.

Rational emotive behavior therapy (REBT): Aims at clearing the obstacles in thinking that sustain the problem. Suited for distorted or irrational beliefs. 

Neurotransmitters

The balance between the main neurotransmitters (serotonin, dopamine, GABA, and acetylcholine) can be subjectively assessed using the indicative personality test developed by Eric R. Braverman. The levels of neurotransmitters (noradrenaline, dopamine, serotonin) can be measured by testing for the metabolic byproducts in blood or urine.

Amino acids as neurotransmitters

Alanine:

• Function: Inhibitory, calming
• Highest concentration: Seaweed, gelatin, egg, turkey, beef

Aspartic acid:

• Function: Stimulatory
• Highest concentration: Soy protein isolate, halibut, egg white, asparagus

GABA:

• Function: Inhibitory, calming
• Highest concentration: Fermented foods, tea, tomato, mackerel

Glutamic acid:

• Function: Stimulatory
• Highest concentration: Soy protein isolate, soy sauce, cottage cheese, flaxseed

Glycine:

• Function: Inhibitory, calming
• Highest concentration: Gelatin, pork, beef, offal

Taurine:

• Function: Inhibitory, calming
• Highest concentration: Mackerel, chicken liver, crayfish, fish, lamb

Serotonin:

A monoamine neurotransmitter of the brain and intestine (90% for intestinal movements). Biochemically derived from tryptophan. It has several physiological effects on mood, appetite, sleep, memory, and learning. Tryptophan->5-HTP->Serotonin.

Serotonin deficiency problems include anxiety, depression, OCD. Intestinal problems include constipation and slow movements.

Serotonin Boosters:

• Calcium : 500-1000mg
• Fish oil: 500-2000mg
• 5-HTP: 100-400mg
• Magnesium: 200-600mg
• Melatonin (at night): 0.1-2mg
• Passionflower: 200-1000mg
• Pyridoxine (Vitamin B6): 5-50mg
• SAM-e: 50-200mg
• St John’s wort: 200-600mg
• Tryptophan: 500-2000mg
• Zinc: 15-45mg
• Banana
• Kiwifruit
• Plum
• Papaya
• Date
• Tomato
• Turkey and chicken
• Various types of fish
• Eggs
• Cheese
• Cacao
• Almond
• Sesame seeds

Dopamine:

Catecholamine and phenethylamine families. Dopamine is biochemically synthesized from tyrosine and Dopa. The brain contains several different dopamine systems, most of which involve rewarding and motivating behavior patterns. Dopamine boosting drugs and stimulants such as cocaine, amphetamine, alcohol, and nicotine are addictive. Other dopamine systems involve motor control and hormone secretion. Phenylalanine->Tyrosine->Dopa->Dopamine->Noradrenaline->Adrenaline

Dysregulation is part of illnesses like Parkinson’s, schizophrenia, ADHD, and restless legs syndrome. Dopamine affects the digestive system, blood vessels, and immune system. Excessively low and high amounts both cause memory-impairing effects. Typical problems caused by dopamine deficiency are mood swings, depression, social withdrawal, poor observation skills, chronic fatigue, and low levels of physical energy.

Dopamine Boosters:

• Phenylalanine: 500-2000mg
• Tyrosine: 500-2000mg
• Methionine: 250-1000mg
• Rhodiola rosea: 50-200mg
• Pyridoxine: 5-50mg
• B-complex: 25-100mg
• Phosphatidylserine: 50-200mg
• Maidenhair tree (Ginkgo Biloba): 50-100mg
• Avocado
• Banana
• Turkey and chicken
• Cottage cheese and ricotta cheese
• Eggs
• Pork
• Duck
• Walnut
• Almond
• Mucuna pruriens
• Sesame seeds
• Pumpkin seeds

Acetylcholine:

An ester of acetate and choline. It activates the muscles and triggers muscle contractions via nicotinic receptors. It acts as a brain plasticity and memory neurotransmitter via muscarinic receptors in the CNS. Alzheimer’s disease involves severe cholinergic (acetylcholinergic-producing) disorders. Has crucial role in the reception of various external stimuli as well as observation skills. Acetate+Choline->Acetylcholine.

It affects the transmission of sensory information from the thalamus to certain parts of the cortex. Acetylcholine regulates brain speed and the frequency of electrical signals, insufficient acetylcholine levels may cause memory problems, slowness of movement, mood swings, learning difficulties, and difficulties in abstract thinking.

Acetylcholine Boosters:

• Choline: 100-500mg
• Phosphatidylcholine: 500-2000mg
• Phosphatidylserine: 50-200mg
• Acetyl-L-carnitine: 250-1000mg
• DHA (docosahexaenoic acid): 200-1000mg
• Thiamine (vitamin B1): 25-100mg
• Pantothenic acid (vitamin B5): 25-100mg
• Methylcobalamin (vitamin B12): 100-500mg
• Taurine: 250-1000mg
• Maidenhair tree (Ginkgo Biloba): 50-100mg
• Korean Ginseng: 100-500mg
• Broccoli
• Brussels sprouts
• Cucumber
• Lettuce
• Zucchini
• Eggs
• Cow’s liver and lamb’s liver
• Beef
• Pork
• Yoghurt
• Shrimp
• Salmon and other oily fish
• Pine nuts
• Almond
• Hazelnut
• Macadamia nut

GABA:

Gamma-aminobutyric acid is the main inhibitory neurotransmitter of the nervous system. It affects the frequency of calming theta brain waves. It does not pass through the BBB. It is synthesized in the brain from glutamic acid with the help of B6 (pyridoxal-5-phosphate). Conversely, GABA breaks down into glutamate (stimulatory neurotransmitter). Glutamic acid->Glutamate->.

Excessive GABA can cause memory loss, restlessness, convulsions, hallucinations, and impaired cognitive functions.

GABAa receptors are affected by diazepam. Alcohol affects GABAb receptors as well as the experience of pain. Individuals suffering from GABA deficiency often experience problems with stress tolerance, anxiety, depression, feelings of guilt as well as OCD.

GABA Boosters:

• Inositol: 500-2000mg
• GABA: 100-1000mg
• Glutamic acid: 250-1000mg
• Melatonin (at night): 0.1-2mg
• Thiamine (vitamin B1): 200-600mg
• Niacinamide (vitamin B3): 25-500mg
• Pyridoxine: 5-50mg
• Valerian: 100-500mg
• Passionflower: 200-1000mg
• Banana
• Broccoli
• Oranges and other citrus fruits
• Spinach
• Cow’s liver
• Mackerel
• Halibut
• Almond
• Walnut
• Dark rice and rice bran
• Oat

Nootropics

Acetyl-L-carnitine (ALCAR)

• Protects brain from damage, acts as an antioxidant
• Enhances cognitive functions and the function of mitochondria
• Reduces mental fatigue and improves concentration especially in people with chronic fatigue
• Improve overall cognition in the elderly

Alpha lipoic acid (ALA)

• Protects the brain and mitochondria from damage

Water hyssop (Bacopa monnieri)

• Enhances memory
• Enhances cognitive functions, such as attention speed

CDP-choline (citicoline)

• Prevents memory deterioration and enhances memory and learning
• Improves attentional performance

DHA (omega-3 fatty acid)

• Enhances memory and reaction time
• Slows down the aging of the brain and enhances learning
• Increases cerebral blood flow

Phosphatidylserine

• Enhances memory and prevents memory deterioration
• In children, it alleviates ADHD symptoms and enhances short-term memory
• Curbs the production of cortisol under strain and speeds up recovery from physical strain

Carnosine

• Neuroprotective, protects the brain against oxidative stress
• Tests conducted on rats found it to boost the production of GABA in the brain
• May slow down the aging of the brain

Caffeine (coffee, tea)

• Enhances long-term memory
• Prevents dementia
• When consumed together with theanine, it comprehensively enhances cognitive functions (100mg caffeine + 200mg theanine)

Choline

• Enhances cognitive performance

Maidenhair tree (Ginkgo biloba)

• May enhance memory and observation skills due to improved cerebral flow

Creatine monohydrate

• Enhances general brain performance
• May improve short-term memory and intelligence of stressed individuals and/or healthy individuals with the biggest potential of aging

Tyrosine

• A precursor of dopamine and noradrenaline
• Building blocks for thyroid hormones
• Several studies have found improvements in mood, cognition, and physical performance under stress, fatigue, and sleep deprivation
• Decreases cortisol levels when under acute stress

Gotu kola

• Neuroprotective
• May reduce anxiety and reactions to loud noises

Theanine

• Able to pass through the BBB and thus has a direct impact on the brain
• Enhances memory and observation skills when consumed with green tea
• Increases the frequency of alpha waves in the brain, enhances observation skills and cognitive functions when consumed together with caffeine

Lion’s mane

• Stimulates the synthesis of nerve growth factor (BDNF) in the brain
• Enhances cognitive functions in individuals with mild deterioration of cognitive skills
• May reduce depression and anxiety

Oxaloacetate

• Imitates calorie restrictions in the diet which in turn has an anti-aging effect
• Neuroprotective, i.e. protects the brain against damage

Measuring Mind Function

Meditation usually shows alpha waves of 10Hz (8-15Hz). A beta rhythm is typical when a person is awake with a high level of brain activity (16-31Hz). Slower theta waves (4-7Hz) and delta rhythms (0.5-3.5Hz) can be seen when the individual is in a meditative state or in various phases of sleep, particularly during deep sleep (delta).

Qualitative EEGs can be used in encephalopathies, delirium, learning disabilities attention disorders, mood disorders, and dementia. Especially ADHD (observing theta/beta ratio). Nowadays it can be combined with neurofeedback training to improve attention, mood, focus, self-regulation, and self-control, as well as sleep, energy production, stress, anxiety, and so on.