Contents

1. Coffee, Booze, and Horror Flicks: How to Rewire Your Skull’s Supercomputer
2. 38 Degrees Below Zero: How to Fix a Leaky Brain
3. Breathwork and Beyond: How to Banish Stress and Kiss High Cortisol Goodbye
4. Eat Yourself Smart: How to Fuel Your Brain
5. Limitless and Lucy: Nootropics, Smart Drugs, and Psychedelics
6. Upgrade Your Head: Brain Biohacking Gear, Games, and Tools
7. Sleep: How to Fix Jet Lag, Nap Like a Champ, and Track Sleep Cycles
8. Lean and Mean: How to Burn Fat Fast Without Destroying Your Body
9. Sexy Forever: How to Build Functional Muscle for Life
10. Fitness Decoded: The Ultimate Blueprint for a Perfect Body
11. Biohack Your Body: Science, Gear, and Tools for Building the Perfect Human
12. Wolverine: A Complete Toolbox for Recovering with Lightning Speed
13. Clean Gut: How to Fix Your Gut, Optimize Digestion, and Maximize Nutrient Absorption
14. F&*K Diets: How to Customize Your Nutrition to You
15. Never Get Sick: How to Build an Unstoppable Immune System
16. Quantified Self: How to Test, Track, and Interpret Blood, Saliva, Urine, and Poop
17. Supermodel: Maximize Your Symmetry and Beauty
18. Sex: Tantra, Orgasms, Libido, Sexual Satisfaction, Hormones, and Beyond
19. Longevity Decoded: Ancestral Wisdom and Modern Science to Maximize Health and Life Span
20. Invisible: Hidden Variables That Make or Break Your Mind, Body, and Spirit
21. Routines and Rituals: A Plan for Your Perfect Day

Introduction:

Boundless:

Owning a boundless mind means balanced neurotransmitters for a nervous system that can flawlessly communicate, your brain is free of inflammation and fog, you have stress and cortisol banishing strategies; IQ is elevated, along with working memory and executive function; you know how to effectively use nootropics, smart drugs, and brain enhancing foods, biohacks, gear, and tools; your sleep is pure and uninterrupted; feeling as though you actually have power and control over your thoughts, feelings, interactions, and communication.

A boundless body means you know how to rapidly get lean and burn fat; you know how to build muscle in the safest, cleanest, and fastest way possible; you’ve fixed your gut, eliminated digestive issues, and maximized nutrient absorption; you know the ideal movements, exercises, tools, foods, supplements, and workouts for strength, power, speed, balance, mobility, and endurance; you can maximize recovery speed; you possess an unstoppable immune system; and you have a potent arsenal of tools to increase your symmetry and beauty.

A boundless spirit means you can consciously control your thoughts and beliefs to affect your health; you have a thriving practice of gratitude and love; you understand how to use fringe methods such as sound healing and vibrational frequencies to enhance your physiology; you’ve optimized your social connections, friendships, and relationships; you’ve maximized tantra, love, and sexual satisfaction; you’ve optimized air, light, electricity, and water; you’ve learned from Blue Zones about increasing longevity, happiness, and fulfillment; and your daily habits allow you to create your perfect day.

1: Coffee, Booze, and Horror Flicks: How to rewire your skull’s computer

A bonk happens when your body runs out of carbohydrates. The sugars stored in your muscles and liver (glycogen) can fuel about 1-2 hours of exercise. By forcing down gels and sports drinks you can extend this to about 4 hours (these may cause major digestive issues). When the bonk hits, since fat is not metabolized into ATP as fast as carbohydrates are, your body and brain start to shut down. Even though he was keto adapted, what Ben suffered from during his race was central nervous system (CNS) fatigue.

CNS fatigue: As the brain and body work harder, muscle tissue is broken down, increasing tryptophan in the blood. Tryptophan is the precursor to serotonin, and increased levels of serotonin can lead to lethargy, depressed motor neuron excitability, altered nervous system function and hormone functions, decreased strength of muscular contractions, and impaired judgment. Levels of dopamine and acetylcholine also plummet, which is why caffeine and amphetamines can be used to counteract it. The answer to avoiding this: amino acids every hour during the race, resulting in fewer carb requirements and stimulants (while keto-adapted).

During an afternoon slump or insomnia, your body is typically going through a bout of amino acid deficiency and neurotransmitter imbalance.

Neurotransmitters 101:

The presynaptic cell releases neurotransmitters (packaged in vesicles) across the synaptic cleft and the postsynaptic cell receives them via receptors, resulting in a change in polarity to send an action potential or initiate transcription. In the case of serotonin, if enough of it is bound to receptors at the post-synapse, a threshold is reached, and an action potential is initiated. Any excess serotonin is destroyed by enzymes like monoamine oxidase (MAO) and catechol-O-methyltransferase (COMT). Some also gets returned via reuptake into the presynaptic cell.

A serotonin deficit could compromise synaptic transmission and lead to:

• Depression
• Food cravings
• Brain fog
• Reduced reasoning skills
• Anxiety
• Panic attacks
• Insomnia
• Eating disorders
• Migraines
• Distractibility

The most common neurotransmitters are:

• Dopamine: primary motivating chemical which promotes ambition, drive, and action by influencing brains areas responsible for conscious movement
• Acetylcholine: promotes focus, memory, and cognition, and is necessary for motor neuron function and muscular movement
• Gamma-aminobutyric acid (GABA): helps you to relax and calm down. You become anxious and tense without it
• Serotonin: gut motility alongside the previously mentioned

Neurotransmitter Dominance

A genetic predisposition for higher levels of certain neurotransmitters (www.bravermantest.com).:

• Dopamine dominance: likely to be strong-willed, fast on your feet and self-confident. Highly rational and comfortable with facts and figures rather than with emotions and feelings. You take pride in achievement, strategic thinking, problem-solving, and inventing. Overly alert, often hyperactive, and may need less sleep than others. Most likely prefer heavy weights and explosive training over cardio. May be tempted to engage in impulsive actions at the risk of physical burnout. A dopamine deficiency may cause fatigue, sluggishness, memory loss, or depression. You can boost levels with amino acids, vitamin B complexes, Rhodiola rosea, Ginkgo biloba, chicken, cheese, eggs, pork, turkey, nuts, wheat germ, oats, milk, and yogurt, and aiming for a moderate intake of caffeine.
• Acetylcholine dominance: tuned into your senses, highly creative, open to new ideas, make the most out of any situation, stickability with the same workout program and routines. You enjoy words, ideas, and communication (many artists are acetylcholine dominant). You can handle high intensity and high volume, but require more rest to recover. Social, charismatic, charming, and you highly value relationships. You love adventure, travel, and learning new information. In acetylcholine excess you may become paranoid, panicky, and anxious. Deficiency can result in poor memory recall, slow reactions to sensory stimuli, and brain sluggishness. It is made of choline, phosphatidylcholine, acetyl-L-carnitine, and may be supported by Ginkgo biloba and ginseng. Eat choline rich sources of fat, eggs, nuts, cold-pressed oils, and avocados. 4g of fish oil per day and Qualia supplements.
• GABA dominance: it is inhibitory so you are probably calm in stressful situations. You love organization and rigid schedules that eliminate uncertainty, loving institutions and tradition. You thrive on creating nurturing and peaceful environments for friends and family. You may find it difficult to motivate yourself to exercise because you are too relaxed and dislike the intense excitement. Prefer laid-back activities and sports. Excess GABA may amplify your tendencies to nurture beyond your own health maintenance. Deficiency may make you feel nervous, irritable, and anxious. Melatonin, phenibut (at night), valerian root, and passionflower.
• Serotonin dominance: reboots the brain while you’re asleep. Delta brain waves are amplified by serotonin and increase your ability to rest and regenerate. You’re probably highly responsive to sensory input and slightly impulsive, thriving on change and novelty (foods, hobbies, travel). You tend to be drawn to excitement and high energy activities. Excess can make you nervous, distracted, and prone to emotional extremes. It can also induce desperation for interpersonal interactions. Deficiency – often brought on by too much excitement or insufficient sleep – can make you feel overtired and out of control. Fish oil, 5-HTP, magnesium, St. John’s wort, and tryptophan.

The blood brain barrier prevents neurotransmitters from crossing (supplemental GABA might be able to). The vagus nerve serves as a primary communication nerve between the gut and brain and can be stimulated and inhibited by neurotransmitters.

Serotonin regulates gut motility. IBS-D is characterized by excessive gut motility and diarrhea, and is modulated by serotonin levels in the gut. 46% of IBS patients exhibit depression, 34% exhibit generalized anxiety disorder, 31% panic disorder, 26% somatization. While neurotransmitter levels in the brain and gut are separate, they still seem to influence each other.

Testing Your Neurotransmitters

Your physician can test it by measuring neurotransmitter (NT) levels in your blood, cerebrospinal fluid, or urine. Including glutamate, norepinephrine, and epinephrine (last two are used to synthesize dopamine). Unfortunately, these tests are not measuring synaptic levels and there is no established relationship between the amount of neurotransmitters in the brain and other places in the body (due to the blood brain barrier filtering levels). NTs are made in the brain, around the body, and by bacteria.

The DUTCH Complete panel looks for markers such as homovanillate (HVA), a metabolite of dopamine metabolism, and vanilmandelate (VMA), a metabolite of norepinephrine and epinephrine metabolism. Low HVA can be due to low dopamine or poor conversion of dopamine to HVA, often caused by insufficient levels of methyl groups, magnesium, and NAD, which are needed to metabolize dopamine (addictions, cravings, pleasure seeking, sleepiness, impulsivity, tremors, low motivation, fatigue, and low mood). Low VMA in the urine may indicate low adrenal hormone output and often a signal of low copper of vitamin C (addictions, craving, fatigue, low blood pressure, low muscle tone, exercise intolerance, depression, and loss of alertness).

Neurotransmitter quizzes:

• Dr. Eric Braverman’s Personality Type Assessment (www.bravermantest.com), used for neurotransmitter dominance and deficiency
• Dr. Mark Hyman’s Ultramind Solution Companion Guide, set of quizzes to determine levels of neurotransmitters, vitamin D, magnesium, fatty acids, zinc, inflammation, thyroid function, and more.
• Julia Ross’s Mood Type Questionnaire (www.juliarosscures.com/mood-type-questionnaire), to determine serotonin, endorphin, norepinephrine, and GABA status. Also blood sugar levels.

9 Ways to Fix Your Neurotransmitters

1. Avoid antidepressants:

• Prozac, Sarafem, Paxil, Zoloft, Celexa, Lexapro, Effexor, Cymbalta, Pristiq, etc. Most are selective serotonin reuptake inhibitors (SSRIs), which increase the amount of serotonin available to bind to receptors. With long-term use, the receptor numbers are downregulated due to too much serotonin exposure, and you need more serotonin to get the same effect. Enzymes also get more efficient and in higher levels to break serotonin down.
• Antidepressant use can also damage serotonin receptors in your liver, kidneys, and colon, further damaging the gut-brain connection and appetite regulation by lowering the sensitivity of these organs to signals from your nervous system.
• Meta-analyses have revealed that SSRIs have no meaningful advantage over placebos anyway and do not take into account the placebo advantage of clinical visits and social interaction. They have shown no significance with long-term improvement of depression or suicide rates, and chronic exposure to SSRIs can make you feel apathetic and less engaged.
• Alternatives are: acetyl-L-carnitine, probiotics, and curcumin. However, if you are already taking anti-depressants, don’t stop suddenly or without your doctor’s guidance, as you will suffer from withdrawal and other side effects.

2. Limit your intake of stimulants:

• High doses of caffeine, ephedrine, ephedra, guarana, Ritalin, and other CNS stimulants can overwhelm the brain with excitatory neurotransmitters, creating resistance to neurotransmitters and long-term receptor damage.
• Caffeine is water and fat soluble and can therefore easily cross the blood brain barrier. Excess consumption alters the amount of adenosine receptors. Adenosine is a chemical which indicates a state of tiredness and supports natural sleep rhythms. Caffeine is an adenosine receptor blocker.
• How to kick caffeine habits and reset adenosine receptors:
  • Avoid it for 7-10 days, every 4-8 weeks. Consider keeping a bag of decaf on-hand
  • Drink 1-2 cups of coffee per day of a medium roast, slightly lower in caffeine but containing high antioxidants
  • Consume 100-200g of L-theanine with every cup of coffee
• Even the highest quality coffee contains acrylamide: a known carcinogen in animal tests. Most people roast coffee heavily to get rid of it, but then create polycyclic aromatic hydrocarbons (PAHs). The way to avoid this is by using a smokeless medium roasting process to maintain high antioxidant levels, medium to high caffeine, and to reduce PAH and acrylamide.

3. Avoid toxins:

Colognes, perfumes, brake dust, smog, airborne heavy materials, and car air fresheners can alter neurotransmitter production as well as sensitivity to those neurotransmitters. Resulting in brain damage and brain fog. To avoid these effects, do the following:

• Eat organic fruits and vegetables when possible and wash other vegetables in a water and vinegar solution
• Use natural household cleaners like lemon juice, vinegar, and baking soda
• Choose a holistic dentist for any dental work
• Use natural personal care products. Check labels and avoid parabens, dyes, and fragrances
• Fortify your home with air and water filters

By following these guidelines you will be able to handle external neurotransmitter assaults much better.

4. Avoid sensory overload:

Currently, we are bombarded with the following: loud sounds (like honking cars and ringing phones), rapid visual and auditory effects in games and movies, electronic flickering of monitors and screens, radio and EMF waves, fluorescent lighting, excessive work hours, and violent entertainment. This overloads your CNS and can lead to severe neurotransmitter imbalances. It needs more serotonin and GABA than usual to recover.

To rebalance your neurotransmitter levels, you may have to take a step back from loud music while exercising, violent games and movies, excessively using your computer, constantly playing music in the background, and artificial lighting.

Go for a walk in the park, have a chamomile tea, partake in some breathing exercises or mindfulness meditation, etc.

Follow up intense exposure with passionflower extract (promotes healthy GABA activity), lemon extract, cannabidiol (GABA-mediated anti-stress effects), or phenibut supplements (form of GABA).

5. Fix your gut:

Neurotransmitters are produced by your gut lining and by the billions of bacteria in your gut. If the lining or flora is damaged, you are at risk for neurotransmitter deficiencies and imbalances.

4-6 weeks of the Autoimmune Paleo diet or the low-FODMAP diet, combined with generous amounts of glutamine, colostrum, and bone broth or collagen.

6. Replace your building blocks:

Vitamin B6 (bell peppers, turnip greens, spinach), vitamin B12 (calf’s liver, snapper), folate (broccoli, beets, lentils, calf’s liver, asparagus, spinach), vitamin B supplements (full-spectrum blend with 5-methyltetrahydrofolate (5-MTHF)).

Consume at least 0.55g of protein per pound of bodyweight per day: Grass-fed beef, wild salmon, eggs from pasteurized chickens, raw organic dairy, almonds, almond butter, quinoa, and spirulina or chlorella. Sleep may be tied to neurotransmitter problems and could be helped by 10-20g of EAAs.

Branched chain amino acids (BCAAs) have no effect on muscle growth in humans and may cause a spike in glucose or insulin, along with an imbalance of more important essential amino acids (EAAs). EAAs, on the other hand, have been shown to improve the retention of lean muscle, increase metabolic rate, and optimize brain and liver function, with no deleterious side effects and a very low calorie level. Excellent during times where you need EAAs quickly and don’t have time for food to digest.

For the nervous system to synthesize and circulate the neurotransmitters formed by amino acids, you need adequate intake of B-complex vitamins. B6, B12, and B9 (folate) are especially important.

If you are frequently sweating during a workout, you should consume a mineral-rich source of protein, such as goat’s milk based protein powder, a liquid trace mineral supplement, and high quality salt (combine Himalayan, Celtic, and Colima).

7. Lube your nerves:

Vegans and vegetarians have been shown to have elevated rates of depression, anxiety disorders, and other cognitive malfunctions. Eventually, the lack of cholesterol, amino-acids, and vitamin B12 cause nagging aches and pains, and cognitive decline (dementia, depression, and other mental disorders). Also, creatine (memory test studies suggest vegetarians who take creatine supplements may actually outperform omnivores).

Omega-3 fatty acids, particularly DHA, are important for the myelin sheath. Good sources are salmon, sardines, cloves, grass-fed beef, halibut, shrimp, cod, and tuna. Animal meat provides the brain boosting effects of B vitamins, zinc, iron, and tryptophan. Vegans and vegetarians can find omega-3 fatty acids by eating soaked, sprouted, and fermented seeds, nuts, legumes, and grains; vegan-friendly algae-based DHA supplements like chlorella, spirulina, and marine phytoplankton; and foods containing the monosaturated fat oleic acid (can comprise 30% of the myelin sheath), such as olive oil, almonds, pecans, macadamia nuts, and avocados.

8. Repair you genes:

The Super Seven “dirty genes” (Ben Lynch – “Dirty Genes”):

• MTHFR: supports methylation, a crucial process involved in more than 200 of your body’s vital functions
• GST/GPX: two gene variants responsible for regulating your body’s energy levels and glutathione levels, thus impacting your natural antioxidant responses
• COMT: affects the metabolism of dopamine, norepinephrine, and epinephrine, thus regulating your mood, energy levels, and ability to calm down, sleep, and focus
• DAO: affects your body’s response to histamines from food and bacteria, thus affecting your vulnerability to food allergies and intolerances
• MAOA: affects your relationship to dopamine, norepinephrine, and serotonin, thus governing your mood, energy, sugar cravings, and ability to sleep
• NOS3: affects circulation and nitric oxide levels and helps determine your cardiovascular health and vulnerability to heart attacks, circulatory issues, and stroke
• PEMT: affects your cell walls, brain, and liver, impacting a range of health issues, such as gallstones, fatty liver disease, gut problems, and attention and focus deficits

Get a 23andMe test and upload the results to StrateGene for interpretation.

Ben’s examples included:

• Histamine intolerance (slower DAO, MTHFR, MAOA, and NAT2 genes) making alcohol and its metabolic breakdown product, acetaldehyde, especially detrimental. Releasing histamine from mast cells and depressing histamine elimination by inhibiting DAO expression. Histamines are bioactive, nitrogen-based compounds that play a role in immune response and gut function.
• The intolerance may cause a red face, flushing, irritability, a runny nose, a bloody nose, exacerbation of existing eczema and psoriasis, insomnia, sweaty feet, increased heart rate, and headaches or migraines.

To reduce effects:

• Limit high histamine foods when you consume alcohol (cheese and aged meats)
• Consume specific probiotics (strains which break down histamines)
• Take S-adenosine-L-methionine (supports the HNMT gene which is overworked when the DAO gene is overwhelmed) or nettle leaves, quercetin, bitter orange fruit, and bromelain, or DAO enzymes
• Take PQQ, reducing oxidative stress
• To prevent headaches and irritability, take 500mcg of molybdenum (reduce effects of sulfites on mental performance and vitamin uptake) and 50mg of thiamine (prevent sulfites from binding to B1)

Ben’s stack: 2 x caps Probiota HistaminX (probiotic to optimize DAO gene) before drinking, 1 x cap HomocysteX Plus (optimize the HNMT, MAO, MAOB, and MTHFR genes) before drinking, 1 x cap Molybdenum (optimize SUOX gene) before, 1 x lozenge PQQ (optimize MTR gene) before, 1 x cap Thiamine (optimize PDH gene) before, SAMe (optimize HNMT gene)

9. Focus on antioxidants:

N-acetylcysteine (NAC) reduces neuronal damage and degeneration associated with excess excitatory neurotransmitters like glutamate. Usually used to treat schizophrenia and bipolar disorder. NAC inhibits excess excitatory neurotransmitters and neutralizes free radical damage in neural cells it may be used treat addiction (affects dopamine reward pathways).

Luteolin and diosmin have been shown to reduce beta-amyloid levels (Alzheimer’s associated). Lemons are rich in diosmin, and luteolin is in green peppers and tomatoes. Anthocyanins have proven useful in combatting Alzheimer’s too.

For any workout that is longer than 90 minutes (mix and drink over time):

• Easy to digest carbohydrate (potato dextrin, dextrose, highly branched cyclic dextrin). Maintaining liver and muscle glycogen stores without the blood sugar rollercoaster or gut rot, and fermentation usually caused by fructose and maltodextrin. He uses Glycofuse by Gaspari Nutrition (100-150 calories per hour)
• Easy to digest protein (EAAs at an intake of 5-10g per hour). He uses (and also owns) Kion Aminos
• Ketone or MCT source. One serving of ketone salts or ketone esters per hour. Or 1tbsp. of MCT oil per hour (mind the digestive stress)
• Electrolyte source. He uses Thorne’s Catalytes (blend of sodium, potassium, magnesium, chloride, small amounts of d-ribose, and more)

The Last Word

• Use natural antidepressant alternatives
• Take a break from caffeine
• Remove toxins from your home
• Avoid sensory overload
• Reboot your gut with a squeaky-clean eating protocol
• Get adequate amino acids
• Eat fat
• Determine your neurotransmitter dominance

2: 38 Degrees Below Zero: How to fix a leaky brain

Blood-Brain Barrier 101

When your gut lining is damaged by herbicides, pesticides, excessive alcohol, sugar, etc., it becomes leaky/more permeable. Leading to indigestion, poor nutrient absorption, food sensitivities, and systemic inflammation. The is true of the blood-brain-barrier (BBB). The brain requires glucose, amino acids, fat-soluble nutrients, and ketones to function properly, so the BBB lets them through. The BBB keeps out harmful toxins, infectious pathogens, and rogue immune cells. It is formed by brain capillary endothelial cells, which are simple squamous (flat) cells that line the walls of the blood and lymphatic vessels. The barrier includes 3 mechanisms:

• The cells that form the physical barrier between your blood and brain
• Transporter molecules that mediate the flow of compounds
• Enzymes in the endothelial cells of the brain and epithelial cells of the blood that metabolize neurotransmitters and toxins

Do You Have a Leaky Brain?

You can get a blood panel from Cyrex laboratories (BBB permeability test) that looks for antibodies often associated with BBB issues brought on by traumatic brain injury or concussion, with the permission of a doctor. Or you could assess the following:

Poor sleep:

• Chronic sleep restriction on mice diminished endothelial and inducible nitric oxide synthases, endothelin 1, and glucose transporter expression in brain microvessels of the BBB, and also decreased the brain’s uptake of 2-deoxyglucose (a sugar needed to maintain proper signaling between neurons). Making the BBB less able to shuttle nutrients into the brain and send messages.

Excessive alcohol intake:

• Leads to neuron degeneration via poor message signaling, cell death, and BBB permeability. Ethanol enhances activity of reactive oxygen species (ROS), which can damage brain cells. Chronic exposure to alcohol also increases the expression of CYPE1, an enzyme that converts ethanol into acetaldehyde, resulting in the formation of excess ROS. When the BBB is permeable, excess acetaldehyde can get across causing havoc as a potent neurotoxin.

High blood pressure:

• BBB dysfunction is related to the combined effects of elevated blood pressure and cerebral vasodilation. Caused by chronic stress, shallow chest breathing, poor diet, and lack of sleep.

Other factors:

• Systemic inflammation
• Stress (acute or chronic)
• Bacterial infections
• Toxins, like lipopolysaccharides, generated from high-fat and high carbohydrate meals
• Mold exposure
• A leaky gut
• Liver damage
• Frequent blood glucose fluctuations
• Frequent sleep disturbances
• Anything that triggers oxidative stress in glial cells, such as high sugar intake
• Hypoxia (oxygen deficiency in cells), from shallow, rapid mouth breathing
• High intake of glutamate (milk, wheat, and vegetables) and MSG. If you have histamine intolerance, glutamate sensitivity, gluten intolerance, or celiac disease, Hashimoto’s thyroiditis, type 1 diabetes, or autoimmune diseases linked to glutamate autoimmunity, the effects are much worse.

12 Ways to Fix a Leaky Brain

1. Get more sleep: Sleep loss impairs the immune system and increases pro-inflammatory mediators. It also increases sympathetic nervous system (SNS) activity and causes endothelial dysfunction (limiting the divide and repair ability of the BBB).
2. Limit your alcohol intake
3. Control blood pressure: Dark chocolate, magnesium, potassium, handgrip strength training, and high-dose garlic can help. Do not restrict salt as a strategy. Mineral-rich salt is crucial for maintaining normal blood volume, blood pressure, and oxygen delivery to tissues.
4. Be cautious of high-fat diets: Adding aged garlic extract, alpha-lipoic acid (R-ALA), niacin, or nicotinamide eliminated elevation of BBB permeability during a high saturated fat diet with rats. Supplementing with vitamin D, bitter melon, and phytonutrient-rich plants and spices like turmeric, astragalus, and cruciferous vegetables like broccoli, brussels sprouts, and cabbage are also helpful for repairing high-fat diet induced BBB permeability. Fiber-rich foods like sweet potatoes, kale, and beans too. It may be useful to follow Stephen Gundry’s The Plant Paradox diet or Terry Wahl’s The Wahl’s Protocol.
5. Drink coffee and tea: A cup of coffee or tea a day (caffeine specifically) may inhibit BBB disruption by inducing the production of cAMP, a molecule that facilitates intercellular communication and fortifies the tight junctions of BBB. cAMP reduces inflammation in the brain.
6. Take supplements: Alpha-GPC (a type of choline that readily crosses the BBB), is known to improve endothelial dysfunction. Inositol from egg yolks also enhances BBB integrity. Berberine reduces BBB permeability and increases resistance to brain damage. B12, B6, and B9 restore a damaged BBB to equilibrium. Stroke victims that used astragalus, chlorogenic acid, ginseng, olive leaf extract, and rosmarinic acid had some success with healing. Also, apigenin, butyrate, citcoline, and shilajit. Using nutrients that inhibit MMP-9, which breaks down the BBB during inflammation, (curcumin, resveratrol, berberine, fish oil, ginger, broccoli, watercress, pomegranate extract, etc.) have been shown to restore BBB integrity.
7. Get more magnesium: 300-400mg a day can attenuate BBB permeability. You can acquire this by magnesium salt baths, topical lotions or sprays, or supplements. Don’t exceed 1500mg per day unless you want to shit your pants.
8. Stimulate your vagus nerve: Massages, singing, chanting, meditation, deep breathing, and cold showers. Also, a Fisher Wallace Stimulator.
9. Avoid frequent snacking: Ghrelin can improve BBB integrity by reducing BBB breakdown after traumatic injury. Practice intermittent fasting and not eating until you’re hungry to normalize ghrelin levels.
10. Nourish your gut bacteria: Prebiotic fiber, probiotics, and fermented foods.
11. Decrease inflammation: According to Dr. Datis Kharrazian, inflammatory cytokines can enter the bloodstream, make their way to the brain, and pass through the BBB. There, they can affect tissues like the vagus nerve and autonomic nervous system (ANS), to the point that they cannot function properly. Intestinal motility slows down, inflammatory cytokines have more time to move through the bloodstream, creating a cycle. Poor vagal tone can increase cortisol and inflammatory cytokines. Sing, gargle, and gagging exercises, along with coffee enemas.
12. Cold thermogenesis: Cold soaks, cold showers, splashing cold water on your face, wearing body-cooling gear, cryotherapy chambers, cool temperature at home, etc.:

• Increased blood flow and nitric oxide delivery to your brain, which increases BBB integrity and suppresses BBB degeneration
• Increase cell longevity
• Support a robust immune system
• Induces rapid fat loss in the absence of exercise
• Lowers your appetite and strengthens the appetite-regulating vagus nerve connection between the gut and brain
• Causes internal temperature fluctuations that will send blood and nitric oxide to your brain

3: Breathwork and Beyond: How to banish stress and kiss high cortisol goodbye

The Bohr Effect: high levels of CO2 cause the hemoglobin in red blood cells (RBC) to dump their oxygen in the brain and muscle cells, resulting in a burst of energy and enhanced physical performance (that’s not quite right but whatever). The Buteyko Method maximizes O2 and CO2 levels, causing stress levels to plummet. Mouth taping at night is extremely useful for encouraging nasal breathing. 

• For left-brain, analytical, logical tasks inhale through the right nostril for 1-2 minutes. For right-brain, creative tasks inhale through the left. Also activates the PNS.
• To increase CO2 levels, mix 2tsp. of baking soda with a glass of water and drink before, during, or after training.
• Take 3 abdominal breaths prior to a meal to center your body and improve nutrient uptake.

Stress and the HPA Axis

A trick learned from Paul Chek was to tie a piece of string around the waist to train abdominal breathing. The pressure receptors in the chest stimulate cortisol release during shallow breathing, so utilizing deep abdominal breathing it is a good way to calm the ANS down.

Stress (hormesis) can be good:

• Cold or heat exposure
• Ripping muscle fibers during training
• Lactic acid for heart health
• Fasting for longevity and blood sugar control
• Eating bitter plants and tannic coffees to strengthen the immune system
• Sunlight radiation causing vitamin D synthesis
• Learning increasing the growth of new neurons

Bad stress:

• Physical stress from sleep deprivation
• Chemical stress from drugs, alcohol, caffeine, nicotine, cleaning chemicals, or pesticides
• Mental stress from anxiety or worry
• Emotional stress from anger, guilt, loneliness, sadness, or fear
• Nutritional stress from food allergies or nutritional deficiencies
• Spiritual stress from troubled relationships or financial or career pressures

When these stressors are too high for too long, you end up with HPA-axis dysfunction. The HPA axis includes the hypothalamus, the pituitary gland, and the adrenal glands. They produce corticotropin-releasing hormone (CRH), adrenocorticotropic hormone (ACTH), glucocorticoids, and cortisol. Regulating stress response, mood, digestion, immune system function, libido, metabolism, and energy levels.

• When cortisol and norepinephrine are overproduced, the HPA axis eventually becomes desensitized to the negative feedback loop telling it to calm down. This leads to chronic stress on the hypothalamus, pituitary gland, and adrenal glands. HPA axis is associated with neurotransmitter imbalances.

According to the adrenal fatigue theory, if you experience long-term chronic stress, your adrenal glands will become incapable of continuously producing enough cortisol for energy. In reality, to cope with increased stress, the adrenal glands can grow larger. To detect adrenal fatigue requires measuring cortisol levels, which can increase to modulate inflammation as well as being in a chronic-stress state.

The hypothalamus is regulated in part by orexin neurons. However, inflammation can suppress orexin neurons, resulting in fatigue. Inflammation also modulates tiredness through pro-inflammatory cytokines, causing inflammatory damage to the suprachiasmatic nucleus (more fatigue and circadian disruption).

Best way to combat fatigue and inflammation:

• Reduce stress: lowers pro-inflammatory cytokines, blood cells, and platelets which lead to chronic low-level inflammation
• Meditate: reduces anxiety and stress
• Breathwork: especially box breathing
• Adequate sleep and healthy circadian rhythm: the body needs time to repair
• Sun exposure: sun rays between 8-11am and 4-7pm modulate several physiological processes related to stress and fatigue
• Low frequency PEMF therapy: modulate and improve fatigue (replicating the earth’s PEMF (Schumann Resonance))

Mitochondrial dysfunction: ATP drops, resulting in decreased energy levels. Affecting everything from muscular contractions to hormone production. A person becomes fatigued when they require more energy than the amount of ATP that can be produced, leading to a buildup of ADP and AMP-1 phosphate but not enough ATP.

Your mitochondria can sense danger (pathogens, toxins, excessive SNS responses) and release ATP into the extracellular matrix. This binds to receptors on the outside of cells and triggers an immune response, leading to cytokine cascades and massive inflammation. Leaving very little energy for the body if it continues. Some doctors use suramin to block extracellular ATP to calm the immune reaction.

How to Fix Your HPA Axis

Breathwork

1. Buteyko Breathing:

• Lack of CO2 levels in your lungs constricts blood vessels and may detrimentally affect heart function, tissue oxygenation, and blood pH. Buteyko breathing keeps you from excessive O2 consumption and excessive CO2 blow-off. Buteyko nasal breathing transports nitric oxide (NO) more readily into your lungs because nasal cavities produce and contain high levels. NO dilates blood vessels and bronchial tubes, along with neutralizing germs and bacteria. The control pause technique and nighttime mouth taping are the best methods.
• The Control-Pause Technique (CP): A breath-hold after a normal exhalation of air until you experience the tiniest desire to breathe in. CP provides excellent feedback about your ability to efficiently raise your carbon dioxide levels and engage in nasal breathing. Rest for 10 minutes first, nasal breathe, after exhaling normally (not fully), squeeze the tip of your nose and look at a stopwatch. Once you feel the slightest inclination to breathe, stop. This is your CP time. If you needed to take a big breath in, you held your breath for too long. A CP lower than 30s suggests room for improvement. Less than 15s is indicative of respiratory issues, disordered sleep breathing, anxiety, and stress.
• Mouth taping: 3M Micropore tape or a pre-cut mouth shaped piece called Somnifix. Apply a small amount of edible oil, like coconut or olive oil to your lips and the edges of your mouth to make it easier to roll back the tape at night. Go to sleep.

2. Box Breathing:

• Regulates the ANS and helps you to calm down. Close your mouth and slowly inhale through your nose for 4s, hold your breath for 4s, exhale through your mouth for 4s, then hold the exhalation for 4s. Another popular one is 4-7-8 (Andrew Weil). Put the tip of your tongue against the ridge of tissue behind your upper front teeth, quietly inhale through the nose for 4s, hold your breath for 7s, then exhale audibly through your mouth, making a whooshing sound, for 8s. Repeat 3-4 times.

3. Kundalini Yoga Breathing:

• Best at circulating oxygen throughout the body.
• Breath of fire: Used to invigorate the body and the SNS. Inhale and exhale as quickly as you can, preferably through the nose, whilst pressing your belly out on the inhalation and in on the exhalation. Probably avoid this one if you are in a stressed out state.
• Sitali breath (cooling breath): Brings you into a centered, focused state of calmness. Close your eyes, curl your tongue, and inhale through your open mouth. Then close your mouth and exhale through the nose. Repeat 6 times.
• Alternate-nostril breathing (Nadi Shodhana Pranayama): A potent stress reducing tactic. Press the thumb on the right nostril and gently breathe out through the left nostril. Next, breathe in through the left nostril, close the left nostril with a different finger, unblock the right nostril, and breathe out the right nostril. Next, breathe in through the right, close with your thumb, release the left, and exhale through the left.

4. Rhythmic Breathing:

• While running or cycling, you should inhale more than exhale. Take one active, deep nasal breath in for every three foot strikes or pedals and one, more passive nasal breath for every two strikes or pedals. As the intensity increases, you can continue this pattern while speeding up the breathing frequency.
• While lifting weights, you should keep inhales and exhales even. Take in a deep nasal breath, exhale as you lift the weight, take in another deep nasal breath as you return it to its starting position.

5. Decompression Breathing:

• Dr. Eric Goodman. Good for bad posture, enhancing circulation, better breathing, and to stand taller with better digestion, and no back pain. It shifts weight back to the posterior chain muscle groups (shoulders, back, butt, and legs). Helped Dr. Goodman to decompress his spine and restore nerve function. Good for after a long flight or during a computer/work break.
• Inhale, expand your ribcage up and out to the sides of your chest. You then focus on keeping the rib cage expanded while you exhale, using your stomach muscles to expel the air.

6. Static Apnea Tables:

• Sequences of timed breath-holds that are good for accustoming the body to extreme lack of oxygen or excess CO2. They can train the inspiratory and expiratory muscles, increasing breath hold time, and even as a mini workout on a recovery day.
• A CO2 tolerance table is designed to accustom the body to high CO2, by reducing the duration of resting time between breath holds:
  • Hold breath for 1:30min, rest 2:15, hold 1:30, rest 2, hold 1:30, rest 1:45, hold 1:30, rest 1:30, hold 1:30, rest 1:15, hold 1:30, rest 1, hold 1:30, rest 1, hold 1:30
• An O2 tolerance table is designed to accustom the body to extremely low levels of oxygen by prolonging the duration of breath holds between resting periods.
  • Hold 1min, rest 2, hold 1:15, rest 2, hold 1:30, rest 2, hold 1:45, rest 2, hold 2, rest 2, hold 2:15, rest 2, hold 2:30, rest 2, hold 2:30
• He recommends using an apnea app to prevent math distraction while holding the breath.

7. Breath-Hold Walks:

• While out walking, hold a deep belly breath inhalation for as long as possible and instead of gasping for air, inhale through the nose.
• Another interesting technique is matching your steps to the heart rate (e.g. 120HR and 120 steps per minute). By keeping them identical you can train the leg muscles to squeeze blood flow towards the heart exactly when it is relaxing and ready to receive it. Conversely, vice versa.

8. Holotropic Breathwork:

• Dr. Stanislav Grov. Requires a 2-3 hour group session and under supervision. Usually intense evocative and rhythmic music during the intense breathing part and meditative trance afterwards.
• www.holotropic.com/holotropic-breathwork/facilitator-listing.

9. Basic Wim Hof Breathing:

• 30 cycles of continuous breathwork, with no pauses between each inhalation and exhalation. Each exhalation should be relaxed, so that you breathe in more oxygen than you breathe out. At the end of 30 breaths, breathe out and hold your breath for as long as possible. When you get the urge to breathe, inhale and hold your breath for a final 15s-30s. Repeat for 2-3 more rounds.
• This dramatically stimulates hypoxia and simulates altitude training. Causing the following:
  • An increase in red blood cells
  • The production of growth factors that lead to the development of new blood vessels
  • The induction of nitric oxide synthase, which has a positive effect on cell tissues and can assist with vasodilation problems
  • The induction of tumor protein p53, the “guardian of the genome,” which protects your cells’ DNA and prevents cells from becoming cancerous
  • A few minutes of hypoxia per day may stimulate stem cells to migrate from bone marrow to the rest of your body, where they can stimulate the repair and growth of new cells (good for Alzheimer’s & Parkinson’s). Hypoxia may even help memory and cognitive function and exert antidepressant effects.

Three Other Potent Ways to Reduce Stress

1. Avoid Excessive Exercise: Active recovery options are qigong, tai chi, yoga, heart rate variability training, hot-cold contrast therapy, cold thermogenesis, electrostimulation, and heat shock training.

A recovery day could include:

• Morning nasal breathing, breathhold walks in the sunshine
• Jumping jacks, bodyweight squats, push ups, mini trampolining
• Easy yoga in a dry or infrared sauna to move lymphatic fluid and to detox via sweat
• A few cold showers spread throughout the day, or a hot-cold contrast session of alternating sauna and cold pool immersion
• A full-body foam-rolling session or deep tissue massage

2. Shut Down Inflammation: When NF-kB was shut down in mice they lived 20% longer. NF-kB accelerates aging and decreases gonadotropin-releasing hormone (GnRH). When GnRH is turned down, fewer new brain cells are created, and aging is accelerated further. Pop 1000mg of curcumin.

3. Sleep

The Last Word

• Buteyko Breathing
• Box Breathing
• Kundalini Yoga Breathing
• Rhythmic Breathing
• Decompression Breathing
• Breath-Hold Cycles from a Static Apnea Table
• Breath-Hold Walks
• Holotropic Breathwork
• Avoid excessive exercise
• Decrease Inflammation
• Get a Good Night’s Sleep

One Thing You Can Do This Week

• WHM before a workout or in the morning
• Alternate nostril breathing before bed

4: Eat Yourself Smart: How to fuel your brain

Brain Food 101

Every cell in your body has a membrane responsible for allowing compounds to move in and out of the cell so that it can function properly. Those membranes are primarily formed by the fats you consume. If your diet is high in damaged fatty acids like corn, canola, safflower, or sunflower oil; trans fats; the fish oil you take is rancid and exposed to light and heat; if your steak is from corn and grain fed cows, those damaged fats get incorporated into the building blocks of your cell membranes – including those of your neurons. Damaged, highly reactive fats are found in most brands of potato chips, french fries, fried packaged foods, and pretty much any other fatty food that has been (1) heated at too high a temperature for the fat to remain stable, or (2) exposed to too much pressure for the fat to retain its natural structure.

Avocado oil

• Smoke point: 520F
• Best uses: high-heat cooking, low-heat cooking, dressing, finishing

Butter, ghee

• Smoke point (unrefined/refined): 300/480F
• Best uses: high-heat cooking, baking

Coconut oil

• Smoke point (unrefined/refined): 350/450F
• Best uses: high-heat cooking, sauteing, baking

Duck fat

• Smoke point: 375F
• Best uses: high-heat cooking

Lard (pork, bacon fat)

• Smoke point: 375F
• Best uses: high-heat cooking

Macadamia nut oil

• Smoke point: 410F
• Best uses: low-heat cooking, dressing, finishing

Olive oil

• Smoke point (unrefined/refined): 320/465F
• Best uses: high-heat cooking, low-heat cooking, dressing, finishing

Peanut oil

• Smoke point (unrefined/refined): 230/450F
• Best uses: high-heat cooking

Rice bran oil

• Smoke point: 415F
• Best uses: low-heat cooking

Sesame oil

• Smoke point: 450F
• Best uses: dressing, finishing

Tallow (beef fat)

• Smoke point: 400F
• Best uses: high-heat cooking

Walnut oil

• Smoke point: 400F
• Best uses: dressing, finishing

Sugar can cause gastric bloating, spike blood glucose, vascular inflammation, and a surge of insulin, but this can be combatted with exercise, bitter melon, Ceylon cinnamon, or apple cider vinegar. Bad fats get incorporated into your cell membranes and there is no way to undo that damage.

Here are a list of “health” foods that may contain these rancid oils:

• Pasteurized dairy products, such as commercially produced milk, cheese, butter, and organic yogurts
• Organic packaged pasta and rice meals
• Trail mix blends
• Organic nut spreads, such as almond butter, cashew butter, and peanut butter
• Store bought bags of peanuts, almonds, cashews, and other nuts
• Baking chocolate and semisweet chocolate often marked as organic and non-GMO
• Many store bought sauces
• Gluten-free or organic cereal bars, granola bars, and many protein bars
• Most salad dressings
• Many non-GMO vegetable chips, sweet potato chips, and coconut chips
• Gluten-free and/or organic packaged pretzels, cookies, rice crackers, and multigrain crackers
• Fried eggs
• Sautéed or stir fried foods, including fish and leafy greens
• Many dairy-free ice creams
• Butter substitutes and spreadable fats like margarine
• Premade packaged popcorn, especially cheddar flavored and caramel
• Both dairy and nondairy coffee creamers
• Frozen meals
• Gluten-free and/or organic frozen pizzas

Consistent intake of these oils leads to chronic inflammation. Acute inflammation is the body’s response to infection and tissue damage and is even important for muscle growth. Chronic inflammation can lead to many physiological problems, from obesity and muscle loss to atherosclerosis and arthritis. Processed oils like canola or vegetable oil are polyunsaturated fats, which are molecularly unstable and prone to cell destroying oxidation.

20g of glycine, spread out into 5g servings, and 2-5g of spirulina may lessen the damage caused by unstable seed oils.

Northern Europeans once relied on fatty fish, red meat, and fermented, full-fat dairy products for survival. Mediterraneans had some carbohydrates, like bread and pasta (processed properly), but coastal countries like Italy relied on fish, nuts, full-fat milk, and cheeses like pecorino or mozzarella, along with fasting and caloric restriction.

9 Foods That Break Your Brain

1. Histamine and Oxalate containing foods:

Histamines are released by mast cells, a type of white blood cell, that tends to proliferate as part of an immune response to stressors like cuts, scrapes, and allergens. They dilate blood vessels and increase blood flow to a stressed area, resulting in inflammation. In mast cell activation syndrome, mast cells inappropriately and excessively release chemical mediators that can result in histamine sensitivities. It can also be brought on by leaky gut, an infection, or even excess chronic stress. To diagnose, a physician should check N-methylhistamine, prostaglandin D2, heparin, and tryptase, which can all indicate excess mast cell activity.

Read Dr. Neil Nathan’s book Toxic: Heal Your Body from Mold Toxicity, Lyme Disease, Multiple Chemical Sensitivities, and Chronic Environmental Illness.

For stabilizing mast cells, take 500mg of quercetin 30min before each meal and at bedtime.

Avoid high levels of histamine containing foods if you have brain fog or migraines:

• Fermented beverages (wine, beer, kombucha)
• Fermented foods (sauerkraut, vinegar, soy sauce, kefir, yogurt)
• Vinegar-soaked foods, such as pickles and olives
• Cured or smoked meats, such as bacon, salami, hot dogs, and smoked fish
• Soured foods, such as sour cream, sour milk, and buttermilk
• Dried fruit
• Aged cheeses
• Peanuts
• Leftovers

Consume instead:

• Freshly cooked meat, fish, poultry
• Eggs
• Low-gluten grains (amaranth, buckwheat, millet, quinoa, sorghum, teff, and rice)
• Fresh fruits (mangos, pears, watermelon, apples, kiwis, cantaloupes, and grapes)
• Fresh vegetables (not canned or preserved)
• Extra-virgin olive oil and coconut oil
• Leafy herbs, such as parsley and cilantro
• Herbal teas

Limiting oxalates from the diet seems to provide relief from symptoms of inflammatory conditions, autoimmune disorders, mineral deficiencies, and perhaps even autism. Many symptoms of oxalate sensitivity overlap with histamine sensitivity. Oxalate foods such as beer, beets, chocolate, coffee, spinach, nuts, tea, and soy. If oxalic acid is elevated without an elevation in glyceric and glycolic acids, it is often because of candida overgrowth or excessively high vitamin C intake. AGXT, GRPHR, and HOGA1 genes can indicate a tendency toward oxalate sensitivity.

2. Glucose-Fluctuating Foods:

When astrocytes and microglia are frequently exposed to high amounts of sugar and glucose fluctuations, it can cause chronic neuroinflammation, neuronal loss, and progression of dementia and Alzheimer’s disease. A plant based, mildly ketogenic diet may help to alleviate cognitive dysfunction. Mary Newport – Alzheimer’s Disease: What If There Was a Cure? The Story of Ketones, improved her husband’s Alzheimer’s via MCTs. One of the earliest signs of Alzheimer’s is a reduction in cerebral glucose metabolism.

A high-carbohydrate diet has more than 45% of calories coming from carbs. A low-carb diet needs to include less than 130g of carbs per day (less than 26% of a typical 2000-calorie-per-day diet). Active peoples’ needs greatly vary. They require adequate carbohydrates to fuel their liver and muscle glycogen stores, and to maintain joint health. They should consume carbs before, during, or after a workout. A post-carb serotonin release can help with sleep. Get at least 20-30g of carbs from dietary sources.

3. Artificially Sweetened Foods:

Many artificial sweeteners are known to be neurotoxic. In animal studies, they have shown to cause weight gain, brain tumors, and bladder cancer. The FDA’s “generally recognized as safe” list is: saccharin, aspartame, sucralose, neotame, and acesulfame potassium.

• When aspartame is heated above 86F in your body, the wood alcohol converts into formaldehyde. This turns into formic acid and causes metabolic acidosis. Another of its byproducts is phenylalanine, which those with phenylketonuria cannot metabolize, which can cause brain damage.
• Splenda (sucralose) is a chlorinated artificial sugar. In animal studies, higher doses were associated with decreased male fertility and brain lesions. Also, to negatively impact gut bacteria, which is useful in regulating inflammation.
• Stevia and monkfruit are the best alternatives to sweeteners.

4. Condiments:

Excess sodium may cause hypertension, which can also cause kidney failure, kidney artery aneurysm, retinopathy, sexual dysfunction, bone loss, coronary artery disease, enlarged left heart ventricle, heart failure, aneurysm, complications during pregnancy, aortic dissection, and obstructive sleep apnea. However, we need sodium for normal cellular function and contain about 92g, mostly in extracellular fluid. Unless you are consuming over 4000mg a day you probably don’t need to reduce your intake. It is better to increase potassium and magnesium to relax blood vessels and decrease blood pressure.

Cultures that consume high amounts of salt, like Asiatic ones, also consume potassium and magnesium in things like seaweed. Potassium is the one that must be kept in balance with sodium (1:1). You don’t want too much magnesium or else you will loosen your stool.

Prefer mineral-rich Aztec or Celtic salt over Himalayan (high heavy metals).

5. Trans Fats:

Margarine, frosting, and vegetable shortening all contain volatile and highly oxidative trans fats. High blood levels of trans fats have been directly associated with poor cognitive function, low brain volume, heart disease, cancer, type 2 diabetes, low birth rate, obesity, immune dysfunction, impaired memory, and increased brain inflammation.

Trans fats increase oxidative stress and promote endothelial dysfunction, which result in vascular damage that limits blood flow and delivery of energy substrates to cells and tissues.

6. Gluten:

Gluten is a term for the proteins found in wheat, including wheat berries, durum, emmer, semolina, spelt, farina, farro, and graham flour, as well as rye, barley, and triticale. Gluten acts as a glue to help foods maintain their shape, but it creates digestive difficulty. Even if it doesn’t cause obvious digestive issues it can still damage your brain and cause cerebellar ataxia, hypotonia, developmental delay, learning disorders, depression, migraines, and headaches. Gluten sensitivities have also been tied to autism, schizophrenia, and hallucinations.

Gluten can be broken down via fermentation (like in sourdough). Sourdough lactobacilli and fungal enzymes called proteases can eliminate gluten and reduce the glycemic index. It is believed that sprouting may metabolize stored carbohydrates to fuel the plant’s growth, and partially break down proteins like gluten.

7. Foods High in Heavy Metals:

Mercury is found in dental amalgams, fish, vaccines, and coal-burning power plants. Lead inhibits the synthesis of heme and can affect brain function by interfering with neurotransmitters.

Ingesting charcoal, chlorella, and other detox supplements may just drag them around and leave them elsewhere (such as in the brain) since they are only weak binders. Dr. Dan has a unique detoxification protocol called the True Cellular Detox.

Avoid the following:

• Large predatory fish, such as king mackerel, bigeye tuna, sharks, and swordfish (mercury)
• Processed or powdered bone broth from nonorganic sources (lead)
• High amounts of brown rice (arsenic)
• Refined wheat flour (cadmium)
• Soft drinks from soda fountains (cadmium in the pipes)
• Canned food (lead)

Genova diagnostics will do a Nutrient and Toxic Elements blood test for aluminum, arsenic, cadmium, lead, and mercury, as well as potassium, magnesium, calcium, zinc, copper, and selenium. Also, Doctor’s Data will do a urine porphyrins test. Great Plains Laboratory offers a hair test for metal toxicity. All these tests depend on your body’s ability to excrete metals. Which means somebody with high metal toxicity may not show it. The way around this is to do multiple tests and to use an OligoScan, or energetic test. You can also visit a holisticdentist.org to find holistic dental practitioners.

8. Meals That Are High-Fat and High-Carb:

Lipopolysaccharides (LPS) are toxic molecules found on the outer membrane of gram-negative bacteria. LPS are considered endotoxins. When blood endotoxin levels get too high, they cause metabolic endotoxemia, a condition associated with cardiovascular disease, chronic inflammation, type 2 diabetes, lipid abnormalities, insulin resistance, nonalcoholic fatty liver disease, obesity, and stroke. Which is more at risk with a high-fat diet. Problems occur when you consume high-fat diets alongside high-carbohydrates. They raise the levels of ROS and inflammatory cytokines, as well as increase the permeability of the gut. Allowing LPS through.

9. Moldy Foods:

Indoor mold exposure can alter blood flow to the brain, affect autonomic nerve function and brain waves, and diminish concentration, attention, balance, and memory. A person may go from being highly intelligent to complete brain fog, insomnia, anxiety, loss of appetite, and confusion and being misdiagnosed with bipolar disorder.

Commercially grown corn is sprayed with pesticides that can cause a mutation in fungi that colonize it, pumping toxins directly into the plant. Barley, wheat, peanuts, and coffee beans can also be high in mycotoxins. The amount of the mycotoxin deoxynivalenol in a product can depend on tillage practice, weather conditions, location, and crop rotation.

For candida, mold sensitivities, mold infection, and Lyme disease, you should be eating a low-carb, low-sugar diet, because carbohydrates(particularly sugar and fruit) feed candida and other fungal species.

Binders:

• Activated charcoal: Effectively absorbs pesticides and herbicides, mold toxins, endotoxins, and more. Can also remove interleukins and tumor necrosis factor, so it may help to calm an overactive immune system.
• Bentonite clay: Good at absorbing aflatoxin (mycotoxin found in peanuts, coffees, and grains) and pesticides, herbicides, and cyanotoxins found in lakes polluted by algal blooms. It also has antibacterial properties on the lining of the gut.
• Chitosan: Forms the cell walls of fungi and exoskeletons of shellfish. Chitosan promotes the growth of good gut bacteria (bifidobacteria and lactobacillus) and can bind to bile salts that emulsify fat, so it can reduce fat absorption from a high-fat meal. It also binds and removes toxins present in bile salts, metals, PCBs, phthalates, and BPA. It has also been shown to have protective effects form mercury-induced gene damage.
• Silica: It delivers insoluble thiol groups that bind to and eliminate mercury and other heavy metals.
• Aloe vera and acacia gum: Can ease constipation that often occurs when using binders. Acacia gum contains dietary fiber that feeds friendly bifidobacteria and lactobacillus and it increases the level of butyrate, a short-chain fatty acid with anti-inflammatory effects. The bifidobacteria can then lower endotoxin levels, normalize gut function, and reduce inflammation. Aloe has a history of being used to soothe inflammation that causes peptic ulcers, gastritis, and IBD.

Superoxide anion scavengers can minimize mycotoxin damage. Along with taking vitamin C, A, selenium, and glutathione, you can ingest activated charcoal, sweat in a sauna, eat garlic, or supplement with allicin.

The reason not to use methylation therapy is because mitochondria recognize the presence of a toxin or infection due to a change in charge. They then set of a chain of events that result in halting methylation to protect the cell.

To recover from mycotoxicity, you can use Dynamic Neural Retraining to rewire the limbic system. Next would be to quieten the vagus nerve (he suggests Stanley Rosenberg’s book Accessing the Healing Power of the Vagus Nerve). Finally, osteopathic craniosacral work.

25% of people have an immune response gene that makes removing biotoxins not happen properly, leading to chronic inflammatory response syndrome (CIRS). You can get tested for CIRS with Life Extension or True Health Labs. To test for mold in your body he recommends getting a urine test via the Real Time Laboratory or the Great Plains Laboratory or the GENIE (Genomic Expression by Nanostring: Inflammation Explained) test from SurvivingMold.com.

Biomarkers for mycotoxin buildup:

• High levels of antigliadin (AGA) antibodies
• Low vasoactive intestinal polypeptide (VIP)
• High cortisol
• Low vascular endothelial growth factor (VEGF)
• Low melanocyte-stimulating hormone (MSH)
• High TGF beta-1
• High C4a
• High anticardiolipins (ACLA) antibodies
• Low antidiuretic hormone (ADH)
• High matrix metallopeptidase 9 (MMP-9)
• High leptin

You may also want to take 500mg or oral glutathione twice daily for a week before a urine test for mycotoxins to make sure you get an accurate reading.

How to Eat Yourself Smart

1. Pursue Ketosis:

Ketosis makes for healthier mitochondria. When mitochondria malfunction, they can’t produce enough energy. Tissues with high demands, such as brain, muscles, and the heart suffer, resulting in complications like blindness, deafness, movement disorders, dementia, cardiomyopathy, myopathy, renal dysfunction, and accelerated aging. Ketosis is effective at reversing mitochondria dysfunction because it increases the number of mitochondria and the production of oxidative ATP, particularly in neurons.

After fasting for 16-72 hours or limiting your daily carb intake to 20-60g per day, after 2-3 days, your remaining glucose reserves are insufficient for normal fat oxidization and fueling the brain. The mitochondria in your liver then produce three ketone bodies: acetone, acetoacetate, and beta-hydroxybutyric acid. These are derived from excess acetyl-CoA (a key molecule in the metabolism of proteins, carbohydrates, and lipids). These are converted into other compounds and metabolized into energy in your cells. Ketone metabolism is known to create much less oxidative stress than glucose metabolism, resulting in reduced inflammation and improved mitochondrial health (helping to reduce demyelination in neurodegenerative disorders like multiple sclerosis).

Fasting or a fasting-mimicking diet can improve neurodegenerative disorders by upregulating brain-derived neurotrophic factor (BDNF), which supports the growth and development of neuronal connections. The ketogenic diet has also shown to facilitate glutamate into GABA, which is important, as excess glutamate can overstimulate cells and lead to neural inflammation.

2. Fast:

Caloric restriction is an intentional reduction of your weekly or daily caloric intake. Fasting, especially intermittent fasting, does not require caloric restriction. You don’t eat less; you eat less often.

Many people attempt fasting and encounter thyroid downregulation, hormone depletion, low energy, and poor sleep because they try to marry caloric restriction-based fasting with an extremely active, calorie-decimating lifestyle with bodies that have few stores available (low body fat).

Fasting can be good for losing fat and improving brain health without restricting calories. It can also encourage metabolic autophagy. Abnormal or restricted autophagic activity is associated with neurodegenerative diseases, such as Alzheimer’s, Parkinson’s, Huntington’s, and amyotrophic lateral sclerosis. Frequent feeding, particularly sugars and proteins, cause elevated insulin, which reduces neuronal autophagy, resulting in metabolic dysregulation and neurodegeneration.

3. Feed Your Gut Bacteria:

Opt for whole, raw, organic, non-GMO foods that are friendly to the gut lining, such as bone broth, sprouted seeds, and cultured dairy products, along with fermented and cultured foods, like sauerkraut, kimchi, and kombucha, and fiber-rich prebiotic foods, like jicama, Jerusalem artichokes, garlic, and dandelion greens. Remember that pasteurized fermented foods often no longer contain living bacteria. If you have a histamine intolerance, you should limit your fermented foods and stick to low-histamine probiotics like Seeking Health’s Probiota HistaminX.

4. Focus on Supportive Nutrients and Substances:

CLA:

• A fatty acid that can improve immune responses and may help to protect the brain. Meat and dairy of cows, sheep, and goats. Incorporate grass-fed, grass-finished beef or lamb or raw dairy products.

Butyric acid:

• Butyrate, is a fatty acid found in milk, cheese, and butter. It acts as an anti-inflammatory agent by inhibiting NF-kB activation in your colon. NF-kB regulates genes involved in immune inflammatory responses.

Glutathione (GSH):

• GSH shields cells and cellular molecules from damaging oxidants and facilitates the excretion of toxins from cells. You need adequate protein intake to form it (0.5-0.8g per pound of bodyweight). Consume foods with GSH precursors, including milk thistle, quality whey protein, arugula, broccoli, cauliflower, and kale, and foods that support methylation, such as avocado, lentils, liver, garbanzo beans, Brazil nuts, grass-fed beef, and spinach.
• You can also supplement with sublingual glutathione, liposomal glutathione, injectable glutathione, IV glutathione, or capsules. Effective doses are 250-300mg daily, over 2-3 months.

Charcoal:

• Not a lot of research behind it, but some swear by activated charcoal’s ability to soak up poisons.

DHA:

• Docosahexaenoic acid is an omega-3 fatty acid that’s critical for brain growth in infants and proper brain function in adults. DHA deficiency is associated with fetal alcohol syndrome, ADHD, cystic fibrosis, phenylketonuria, depression, aggressive hostility, and adrenoleukodystrophy.
• A study found that DHA improved the episodic memory of women and the working memory of men. Another study found that it prevented aggression in students during times of mental stress.
• Shellfish, fish, such as shrimp, lobster, Dungeness crab, king crab, anchovies, salmon, herring, mackerel, tuna, and halibut. Or consume 10-15g of krill (lower in the food chain) oil on the days you don’t eat fish. DHA is also available in grass-fed eggs and beef. If vegan/vegetarian, take spirulina and chlorella.
  • Fish create an enzyme that converts the plants (particularly algae) they consume into EPA and DHA. It has been shown that people who consume these enzymes or precursors to them, along with omega-5, 7, 9, 11, gamma-lipoic acid, and conjugated linoleic acid, and supportive minerals such as zinc and magnesium, can upregulate their conversion of plant-based oils into EPA and DHA.
  • A properly structured diet should include saturated, monosaturated, and polyunsaturated fatty acids along with phytochemicals, antioxidants, and minerals. This includes fish and roe, olive oil, grass-fed meats, seeds, nuts, organic vegetables, roots and tubers, and whole fruits. Curcuminoids in turmeric and curcumin may assist with the body’s own formation of EPA and DHA.
    • •  

EPA:

• Eicosapentaenoic acid is an omega-3 fatty acid that’s highly available in algae and oily fish, as well as in fish oil. EPA levels in the brain are typically 250-300 times lower than DHA levels. So, it is not critical for neuronal health, but still plays a role. EPA helps to improve the strength of cell membranes and influences behavior and mood. It also acts as a precursor to eicosanoids, which are signaling and inhibiting molecules crucial in inflammatory and allergic reactions. ALA to EPA conversion is quite low (2-8%).

ALA:

• Alpha-linolenic acid is a plant-based omega-3 fatty acid that cannot be synthesized in the human body. ALA increases BDNF. It can be found in olives, extra-virgin olive oil, avocados, and walnuts. Olive oil primarily consists of a monosaturated omega-9 fatty acid called oleic acid. Oleic acid possesses antioxidant properties that protect omega-3s from oxidation and is also a primary component of the myelin sheath.

Avocados:

• Vitamin K in avocados help prevent blood clots to the brain. Also, to improve spatial working memory and attention span.

Beet juice:

• Concentrated nitrates that decrease blood pressure and improve cognitive performance. Nitric oxide increases vascular function and circulation to the brain. You’d have to eat 3-4 beets to get the same effect of beet juice.

Blueberries, cocoa, virgin or extra-virgin coconut oil:

• All contain flavonoids and flavanols, which can help protect the brain from oxidative stress.

Bone broth:

• High levels of glycine, a nonessential amino acid that can improve neurological function by enhancing memory.

Broccoli and eggs:

• Choline, which helps verbal and visual memory.

Kale, swiss chard, and romaine lettuce:

• The nutrients found can be beneficial in preventing cognitive impairment and dementia.

Olive oil and walnuts:

• Oleocanthal, which can reduce the neuron-damaging effects of ADDLs (amyloid beta-derived diffusible ligands). These ADDLs increase Alzheimer’s risk, and thus olive oil can have a preventative effect.

Rosemary:

• Potent antioxidant (carnosic acid) properties and chronic neurodegenerative disease prevention.

Salmon:

• High in omega-3 fatty acids and boosts the phospholipid bilayer that encases each neuron. Strengthening membranes and synaptic connections.

Turmeric:

• Curcumin is an antioxidant and anti-inflammatory compound that improves cognitive function in people with Alzheimer’s. It also enhances the uptake of amyloid-beta plaques by the clean up crew of white blood cells, resulting in improved neuroprotection and reduced inflammation in the CNS.

The Last Word

Limit:

• Histamine and oxalate containing foods
• Glucose fluctuating foods
• Artificially sweetened foods
• Condiments
• Trans fats
• Gluten
• Foods high in heavy metals
• Meals that are high-fat and high-carb
• Moldy foods
• Smart drugs

Do:

• Ketosis
• Fasting
• Feed your gut bacteria
• Seek supplements and foods containing certain nutrients

5: Limitless and Lucy: Nootropics, smart drugs, and psychedelics

Sensory overload has been shown to cause irritability, anxiety, mood swings, depression, ADHD, fibromyalgia, PTSD, and chronic fatigue syndrome.

Smart Drugs 101

Any substance that enhances memory, mood, concentration, or any other aspect of cognitive function. Nootropics do the same, but must also be neuroprotective and nontoxic, and derived from natural, non-synthetic sources. A Belgian pharmacologist, V. Skondia proposed the following requirements for nootropics:

• No effects on blood pressure or heart rate
• No effects on EEG brain waves
• Can pass through the BBB
• Minimal side effects
• Increase metabolism in the brain
• Have been proven in clinical studies to enhance brain function

Dr. Corneliu E. Giugea proposed the following standards:

• Enhance learning and memory
• Enhance learned behaviors under conditions known to disrupt them
• Protect the brain from physical or chemical injury
• Enhance the tonic cortical and subcortical control mechanisms in the brain
• Exhibit few side effects and extremely low toxicity
• Lack the pharmacology of typical psychotropic drugs (such as motor stimulation and sedation)

Methylphenidate (Ritalin):

Treated narcolepsy and ADHD. It works by inhibiting the reuptake of dopamine and norepinephrine, which causes a flood of both in your synapses and amplifies signals sent between neurons. Side effects include insomnia, stomachache, headache, and anorexia. Overdoses can lead to agitation, hallucinations, psychosis, lethargy, seizures, tachycardia, dysrhythmia, hypertension, and hyperthermia. Very dangerous for developing brains. The prefrontal cortex continues to develop into the twenties and requires natural rising and falling levels of dopamine for rational thought and executive control to develop.

Modafinil (Provigil):

Reduces fatigue and sleepiness. Its exact mechanism of action is not fully known, but it works by inhibiting dopamine reuptake, which keeps levels high. Research suggests that this stimulates the hippocampus to release more of the neurotransmitter acetylcholine, leading to improved cognitive performance and memory. Similar risks to Ritalin. It is safer than other stimulants but any drug that alters dopamine levels should not be used often. Take choline supplements or get it from food to realign lowered acetylcholine levels and prevent irritability.

Amphetamines (Adderall):

Targets dopamine, serotonin, and norepinephrine (monoamines). Amphetamines block their uptake by clogging monoamine transporters. Can cause anorexia, weight loss, and insomnia.

Ampakines (Alzheimer’s drugs):

Derived from aniracetam, but chemically altered to make them act like a smart drug. Their function is to bind to glutamate receptors, preventing excitotoxicity when too much glutamate is available. Excitotoxicity seems to play a part in cellular death and neurodegenerative conditions like schizophrenia, delirium, and dementia. Too much ampakines can actually cause glutamate excitotoxicity.

L-deprenyl (Selegiline):

Treats newly diagnosed Parkinson’s disease (PD). Monoamine oxidase inhibitors like L-deprenyl are considered last-resort antidepressants, and work by inhibiting the action of monoamine neurotransmitters. Some research shows it may have neuron-stimulating and neuroprotective effects in models of cerebral ischemia and stroke. Excess may cause twitching and controllable repetitive spasms in the tongue, lips, face, arms, and legs, blurred vision, chest pain, difficulty breathing, dizziness, irregular heartbeat, and irritability. Better to have natural dopamine-modulating nootropics including Mucuna pruriens, tryptophan, coffee, and nicotine.

Probably best to avoid these.

Nootropics 101

Ayurvedic Nootropics:

Indian Aryurvedic medicine includes a group of nootropic plants called medhya rasayana, the four primary plants of which are mandukaparni, yashtimadhu, guduchi, and shankhpushpi.

• Brahmi (bacopa, water hyssop, thyme-leaved gratiola, herb of grace, and Indian pennywort) is named after Lord Brahmi, the creator god and originator of Ayurveda, and has been used for centuries to treat pain and inflammation to epilepsy and memory dysfunction. Research suggests it promotes antioxidant activity and protects neurons in the prefrontal cortex (PFC), hippocampus, and corpus striatum against cytotoxicity and DNA damage associated with Alzheimer’s disease (AD). 300-450mg per day.
• Ashwagandha (winter cherry), can improve cognitive development, memory, and intelligence and reduce effects of diseases like PD, Huntington’s, and AD. 2g three times a day.
• Aloeweed (shankhpushpi) is used to improve memory and intellect, as well as hypertension, epilepsy, and diabetes. 20-40g per day.
• Celastrus paniculatus is taken in seed form, starting with 10 seeds and working up to 20. Malkangni oil is derived from the seeds. It can be used to enhance memory and intellectual capacity, improve dream recall, and induce lucid dreams.

Traditional Chinese Nootropics:

• Ginkgo is derived from the Chinese maidenhair tree. It can stimulate the growth of new neurons. The ginkgo flavonoids are potent antioxidants that have been shown to reduce Alzheimer’s in mice as well as stabilize and improve cognitive performance. 120-240mg taken 1-4 hours before a cognitively demanding task. To reduce age-related cognitive decline, 40-120mg three times daily.
• Danggui-shaoyao-san (DSS) can induce angiogenesis and neurogenesis, which makes it a potential treatment in ischemic stroke therapy. Research suggests the DSS also improves free-radical-mediated neurological diseases such as AD and PD, exhibits anti-inflammatory and antioxidant activities, and reduces cell death in the hippocampus. Promoting better moods, enhanced memory, and a more balanced ANS.

Vanillin:

The main component of vanilla (also in ginger, allspice, capsaicin, and cloves), enhances cognition by boosting dopamine; BDNF; and a similar neuronal support factor, glial-derived neurotrophic factor (GLNF). Vanillin also has potent pain-killing and mood-supporting effects, and traditionally used as a treatment for inflammation, anxiety, and depression. Buy organic vanilla bean powder and mix it in your drinks or purchase organic vanilla beans (avoid the tonka variety). Slice the beans in half and soak them in vodka for 4-6 weeks to make a tincture.

Caffeine:

It can prevent memory deficits in those with AD. The phytochemical content of coffee gives it potent antioxidant and anti-inflammatory properties that complement caffeine’s neuroprotective effects. 60-100mg. Some people are slow metabolizers of caffeine (COMT gene carriers) because of reduced turnover rates of a catecholamine class of neurotransmitters (dopamine, epinephrine, and norepinephrine).

Nicotine:

Oral consumption improves memory consolidation during learning by increasing the density and efficiency of nicotinic acetylcholine receptors (nAChRs) in the cholinergic system. Nicotine is addictive because it binds to nAChRs, which trigger the release of feel-good neurotransmitters like dopamine and glutamate, which your body reacts to by creating more receptors. High doses can inhibit performance.

Da Buddha vaporizer mix (everything herbicide and pesticide free):

• Peppermint leaves or oil, which improves blood circulation, raises alertness, and clears the lungs and respiratory passages
• Gotu kola leaves or extract, which sharpens memory and concentration
• Skullcap or hops, which act as mild sedatives and have a calming effect
• Wild oats, reduce mental tension and anxiety
• Cloves, reduce food cravings
• Primrose, helps heal lung damage form smoking
• Chamomile, acts as an antidepressant and promotes relaxation and sleep
• Ginger root, good for indigestion or stomach cramps
• Marijuana – indica strain for relaxation, sativa strain as a pick me up

Cannabidiol:

Shown to increase focus, creativity, and mood and reduce general anxiety, social anxiety, chronic pain, stress, ADHD, insomnia, headaches, and inflammation. Needs to be blended with compounds such as curcuminoids or rendered more bioavailable for oral absorption. An effective dose begins at 10mg.

Traditional Nootropics from Around the World:

• Maca root: sexual function, memory, and learning as well as to reduce the effects of osteoporosis. 1500-3000mg.
• Yerba mate: improve cholesterol levels, protect the liver, and stimulate greater CNS activity. 990ml-1.5L of tea per day.
• Green tea: The polyphenols in green tea have prevented neurotoxin-induced cell injury in mice. May delay memory loss. 400-500mg of epigallocatechin gallate (EGCG), the primary component of green tea.
• Black ant extract: amino acids, vitamins, minerals, and antioxidants. In addition to high amounts of ATP, it also acts to modulate the immune system, build stress resilience, and provide high amounts of ecdysterone, a growth hormone in insects that can have an anabolic effect. High in zinc, which is used in muscular contractions, cellular growth and division, vision, the immune system, and libido. 1/2-1tsp for 4-5 hour energy boost.
• Lion’s mane: Rich in beta-glucan polysaccharides, responsible for the neuroprotective and cognition-enhancing properties. Increases nerve growth factor levels, which cause enhanced neuronal growth, regeneration, and synaptic plasticity. Also improves myelination, resulting in enhanced neuronal communication and nerve regeneration, improve memory, decrease neuronal excitability and excitotoxicity, protects neurons form inflammatory damage, and even reduce anxiety and stress. 750mg – 5g per day.

Synthetic Nootropics:

Racetams act on the CNS receptors, neurotransmitters, the AMPA receptors responsible for fast synaptic transmission, and muscarinic receptors.

• Piracetam directly enhances learning, memory, and attention, and it can restore cognitive performance in patients who have suffered cranial trauma, inflammation, strokes, and ischemic complications following a bypass surgery. It can also improve symptoms of delirium and reduce depression and anxiety. 1200-4800mg divided into 3 smaller doses throughout the day.
• Aniracetam has been shown to protect cells from the effects of glutamate excitotoxicity. Can protect from inflammation from herbicides, pesticides, and rancid oils. 400mg dose to 2 doses of 500-750mg per day, taken with meals.
• Noopept: Can improve memory and attention and reduce depression and anxiety. Acts similarly to racetams to improve overall brain function. Range from 10-30mg per day.
• Phenylethylamine: Mood and increase attention and concentration. Heightens feelings of arousal, excitement, and euphoria. 300-1000mg per day.
• Uridine monophosphate: Learning, memory, and overall cognitive function. 500-1000mg per day.
• Phosphatidylserine: Reduce stress, cortisol, and physical fatigue; improve ADHD and forgetfulness; and increase mental processing and memory. 100mg three times daily. No more or else insomnia.
• Hordenine HCl: Burn fat and improve metabolism, and increase energy, alertness, and concentration. 30mg two-three times daily.
• Vinpocetine: Protects the brain against toxins, increases blood flow to the brain, lowers inflammation, reduces fatigue, and increases attention, memory, and alertness. 15-60mg per day, split up into separate doses and taken three times.
• Methylene blue: Potent mitochondrial booster and cognitive enhancer. Used to treat AD, Huntington’s, PD, and dementia, to prevent amyloid plaque buildup in the brain, and to restore mitochondrial function. 1-4mg per kg of body weight. More is not better since excess can lead to high levels of free radicals, oxidation, and inflammation. 80micrograms – 1-2 times per week.

How to Enhance the Effects of Nootropics and Smart Drugs

1. Choline donors: Is essential for brain development, detoxification, metabolism, muscle movement, digestion, and liver and gallbladder function.

• Centrophenoxine: Protects the brain, enhances and improves working memory, and has antiaging and antioxidant effects. 3 doses of 250mg per day.
• Citicoline: Choline + cytidine to reduce memory impairment, cognitive decline, and brain damage, and to improve learning and attention. 1-2g per day.
• Alpha-GPC: Prevents cognitive decline, protects the brain, reduces inflammation, increases attention span, memory, and growth hormone production. 400mg three times per day.

2. Amino Acids: Precursors to neurotransmitters and repairs tissues, provides energy, improves mental and physical performance, and helps to grow and maintain muscle.

• Acetyl-L-Carnitine: Can cross the BBB and enhance memory, learning, and focus. Also improves brain-energy metabolism, reduces fatigue, and has potent anti-aging and brain protective effects, and can induce the production of more mitochondria. 500-1500mg per day.
• N-Acetyl-Tyrosine: Improves focus, motivation, memory, learning, and mood. 500-2000mg per day (response depends on neurotransmitter health).
• Taurine: Acts as an antioxidant and can improve memory, reduce anxiety, and promote sleep and relaxation. 500-2000mg.
• L-Theanine: An antioxidant with neuroprotective properties. Can improve mood, focus, and memory, reduce anxiety, and promote sleep and relaxation. 100-200mg daily (400mg in a coffee to reduce jitters).
• DL-Phenylalanine: Enhances mental alertness, mood, memory, and learning and reduces pain and depression. 1-5g per day. Do not take if you have phenylketonuria.
• Essential Amino Acids (EAAs): Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are essential because your body cannot form its own. Histidine and tryptophan are necessary for neurotransmitter function and neuronal signaling. When amino acid intake is too high, toxicities can arise. Creating excessive nitrogen, ammonia accumulates and can lead to neurotoxicity. 0.36g per pound of bodyweight per day for healthy, not super active people. Athletes require 0.55g per pound. Ben weighs 175 pounds, so to maintain nitrogen balance he would need to consume no more than 96.25g of protein per day. To gain muscle mass, research suggests that you don’t need to eat any more than 0.8g of protein per pound.

3. Neurovitamins:

• Vitamin B1 (thiamine): Best taken in the fat soluble form benfotiamine, which increases mood, energy, alertness, and reduces pain and advanced glycation end products. 30g per day. Alcohol can inhibit absorption of B1.
• Vitamin B3: When consumed as niacinamide, can reduce inflammation, anxiety, and age-related cognitive impairment. 15mg per day, higher if suffering from trauma, hypoxia, stress, or genetic mutations.
• Vitamin B5: Water-soluble form calcium pantothenate improves concentration, memory, and learning and reduces brain fog. 500-1000mg per day.
• Vitamin B6: The bioactive form pyridoxal-5-phosphate increases mental and physical energy, prevents neuronal damage, and plays a role in memory formation, focus, motivation, and mood and sleep regulation. 1.5mg per day for healthy women and 2mg per day for healthy men.
• Vitamin B12: The form methylcobalamin can improve mood, memory, focus, and energy, and reduce pain, anxiety, and cognitive decline. 1-2mg per day.
• Vitamin C: The form ascorbic acid has antioxidant and neuroprotective effects, reduces fatigue, and improves mood and blood flow. 90-150mg per day.
• Vitamin D3: The highly absorbable form called microencapsulated cholecalciferol has antioxidant and anti-inflammatory effects and delays brain degeneration and cognitive decline.1500-2000IU per day. Get a blood test to test status or a genetic test to check the response to sunlight.

4. Adaptogens: Plant extracts that protect your body and brain from the effects of excess stress. Support neurogenesis, hormone production, and adrenal and HPA axis regulation, regulate cellular energy homeostasis, regenerate tissue, and improve learning and memory.

• Mucuna pruriens: Enhances mood, reduces anxiety and stress, protects the brain, stimulates sex drive, and increases focus and motivation. 12.5-17.5mg per kg of bodyweight per day.
• Coleus Forskohlii: Improves learning, memory, and mental stamina and reduces fatigue and inflammation. 7.5g per day for healthy women and 9g for healthy men.
• Rhodiola Rosea (Rhodiola): Improves mood, motivation, memory, and concentration and reduces fatigue and oxidative stress. 50mg can reduce fatigue, while safe neural enhancement occurs at 1500mg per day.
• ActivAMP: Derived from Gynostemma pentaphyllum, is a form of ginseng root with antiaging and anti-inflammatory effects. It also improves memory and resistance to stress. 100-500mg per day.

5. Neurominerals: Highly absorbable and can cross the BBB to improve cognition.

• Lithium orotate: Preserves cognitive function, improves mood, and detoxifies the brain. 5-150mg per day.
• Magnesium threonate: More bioavailable form of magnesium. It improves learning, memory, sleep quality, and mood and reduces anxiety and the effects of neuropathic pain. 600mg per kg of bodyweight.
• Zinc picolinate: The more bioavailable form of zinc, is a powerful antioxidant, anti-inflammatory, and immune boosting mineral that can improve memory, mood, and neuronal growth. 8-14mg per day for homeostasis. Deficiency can be treated with 2-3 times more.

6. Anti-inflammatories and Antioxidants: Addresses oxidative stress and inflammation in the brain. Also supports the transport and utilization of nutrients and regulate nervous system stimulation, hormonal secretion, and cholesterol levels.

• PQQ: Reduces neurodegeneration and cognitive decline, promotes neuronal growth and survival, and improves sleep, energy, mood, and stress response. Potent mitochondrial and antiaging properties. 0.3mg per day.
• Quercetin: Found in most fruits and vegetables, can delay cognitive decline, protect neurons from toxins, regulate estrogen and androgen, and reduce inflammation. As a natural antihistamine, it’s been shown to stabilize mast cells. 50-150mg per kg of body weight per day.
• Curcumin: Anti-inflammatory and neuroprotective effects and can improve memory and mood, reduce oxidative stress and chronic pain, and delay aging. 8g per day. Blend with oils and combine with black pepper.
• DHA: Improve memory, learning, and mood, and reduce oxidative stress, inflammation, and telomere shortening. 500-1000mg daily.
• Green Tea Extract: Enhances learning ability, memory, and blood flow, delays aging, and may reduce anxiety and chronic fatigue. When paired with quercetin and L-theanine, the effects become synergistic. 50-500mg per day.
• Bioperine: Black pepper extract piperine. Increases the absorption of other nutrients, has anti-inflammatory effects, and increases motivation, focus, productivity, and reasoning skills, while stabilizing mood. 20mg per day.

7. Peptides: Amino acid sequences designed to elicit certain effects.

Semax: Modulates receptor sensitivity for a variety of neurotransmitters and brain chemicals, such as acetylcholine, dopamine, serotonin, adenosine, and histamine. Used to prevent and treat circulatory disorders. It has been shown to protect the body from oxidative damage and increase BDNF levels. 0.5-1mg per day. Best as a nasal spray or subcutaneous injection. Ben finds a Semax-racetam or Semax-Qualia combo quite effective. Also when combined with Dihexa, Pinealon, and Cortagen (you’ll be awake for a long time).

Best Brain Boosting Stacks

1. Caffeine and Nicotine: Smokers who don’t drink coffee had twice as much cell damage associated with the cigarettes. Nicotine enhances cognitive performance when combined with coffee and by itself. 1mg nicotine toothpick stick with a coffee. They are both addictive, so limit use.
2. Caffeine and L-Theanine: 4 parts theanine, one part coffee (100mg caffeine and 400mg theanine) to reduce jitters and increase cognitive abilities and lower anxiety.
3. Caffeine, Tulsi, and Astragalus: Tulsi is an anxiolytic, so it can help calm coffee’s overstimulating effects. Astragalus contains a variety of saponins, flavonoids, and polysaccharides, and when paired with coffee and tulsi is great at boosting these effects. Four Sigmatic Adaptogen Coffee has these ingredients + cinnamon.
4. Ginkgo, Bacopa, and Lion’s Mane: Boosts mental focus, memory, learning, and cognitive performance, while reducing anxiety and depression. Allow a 12 week grace period to see results. 500mg lion’s mane daily, 240mg ginkgo daily, and 100mg of bacopa twice per day.
5. Artichoke and Forskolin: Coleus forskohli can boost cAMP, which reduces brain inflammation and strengthens the BBB, and improves neuronal signaling. Found in CILTEP, which also contains vitamin B6, L-phenylalanine, and acetyl-L-carnitine. 2-3 capsules at the beginning of the day and skip dosing to 1-2 days per week.
6. Alpha GPC, AC-11, Bacopa, and Huperzine: Alpha brain from Onnit. Choline (for the production of acetylcholine), AC-11 for DNA-repairing antioxidant properties, bacopa for memory and treating PD and epilepsy, Huperzine for neurotransmitter levels, memory, and to protect neurons. Works best after 2 weeks. Just don’t take huperzine if you are taking cholinesterase inhibiting drugs like donepezil, rivastigmine, or galantamine (AD drugs).
7. TianChi Chinese Adaptogenic Herb Complex: Many Chinese adaptogens and natural nootropics. The ingredients are non-GMO, wild, organically grown, non-irradiated, and pesticide-free. Potent and can be boosted with beet juice. Mostly due to the vasodilation.
8. Qualia: Over 42 different ingredients, including all the adaptogens, neurovitamins, amino acids, choline donors, anti-inflammatories, and antioxidants included in this chapter. Also, noopept and curcumin, piperine, and caffeine.

Microdosing Psychedelics

A subperceptual dose of LSD, psilocybin, ketamine, and other chemicals. Achieving greater creativity, energy, mood, focus, and relational skills without getting the psychedelic effects.

Psilocybin:

• thethirdwave.co: information on dosing, safety, and techniques.
• reddit.com/r/psychedelics: Personal anecdotes.
• RealChems.com: sources synthetic versions of 1P-LSD, ALD-52, ETH-LAD, AL-LAD, 4-AcO-DMT, etc. that are “not sold for human consumption.”
• It interacts with the serotonin receptors in the brain and may be used to treat headaches, anxiety, depression, addiction, and OCD. A microdose ranges from 0.1-0.5g. Combine with lion’s mane and niacin in a cup of tea. Blue lotus extract can also result in a significant release of DMT. Combine for an MDMA like effect.

LSD: Good for creativity and energizing. It also has an effect on increasing serotonin levels. It may increase blood flow to control centers of the brain, allowing higher amounts of creativity and greater usage of both hemispheres. It has been used to treat addiction, depression, anxiety, OCD, cluster headaches, end-of-life anxiety, and resistance to behavior change. It also decreases reaction time, increases concentration and balance, decreases pain perception, and improves mood. 5-20micrograms. He buys a blotted paper, then cuts a square of 100micrograms with scissors and drops it into a 10ml dropper bottle of vodka. A single drop is a neat 10micrograms of LSD. If it is too high in concentration, a small dose of CBD (10-20mg) seems to take the edge off.

Ibogaine: Used to treat addictions, improve physical energy and cognitive performance, and cause a surge in positive emotions. If you use a tincture, find a source that has the root bark extracted into its purest form and combined with iboga alkaloids. A single drop equates to about 0.5mg microdose of ibogaine. In root bark form, an effective dose is 300-500mg.

Ketamine: When administered as an IV infusion, it works quickly on brain receptors and offers relief from depression in as little as 24 hours. Traditional antidepressants can take up to 8 weeks to become effective, alongside side effects. Ketamine blocks glutamate and opiate receptors, both of which affect depression and pain responses, from being acted on by neurotransmitters. It made Ben more approachable, less anxious, and more positive. Therapeutic doses are up to 0.5mg per kg of bodyweight. It can allow full body relaxation and decrease pain receptors.

Factors contributing to the disconnect between nutrients in our food and nutrients we need

1. Nutrient-depleted soil: Modern farming techniques and fertilizers have depleted vitamins, minerals, and anti-oxidants in our soil. For most of human history, we ate now-nearly-extinct, cellular carbohydrates in the form of wild tubers, which provided prebiotics. Processed and refined carbohydrates such as flour, sugar, and grains are acellular carbohydrates because they lack intact cells, which fall apart during cooking. Leading to gut fermentation, blood sugar swings, and glycemic variability. The meat, dairy, and eggs we eat also don’t tend to have the omega-3 fatty acids the wild and grass-fed animals do, leading to a higher omega-6 ratio, further exacerbating chronic inflammation.
2. Age-related declines in nutrient absorption: Your ability to absorb nutrients decreases as you age. Medications for age-related issues like acid-reflux and hypertension, also interfere. We also don’t go outside enough and are deprived of vitamin D.
3. Poor food-handling practices: Modern harvesting, shipping, processing, and storage techniques degrade the nutrient content of food. Plants grown with modern fertilizer may contain only 25% of the micronutrients of plants grown using more traditional farming methods. Nutrients also decline while sitting on shelves, especially after being treated and preserved to keep the shelf life longer.
4. Pesticides, herbicides, and pollutants: pesticides, herbicides, other chemicals in the modern food supply; polluted water; environmental contaminants from things like degraded plastic; and airborne pollutants like carbon monoxide, lead, and mercury. Increasing the need for vitamins, nutrients, and minerals, which combat free radicals and the toxins’ attack on your metabolism and immune system.
5. Exercise: Exercise uses more oxygen and energy and therefore, need more nutrients.

Use these compounds with more stoicism than hedonism. Always engage in stoic immersion in the spiritual disciplines of fasting, solitude, study, meditation, and prayer before going near plant based compounds.

The Last Word

• Every day: Black coffee in the morning with tulsi, astragalus or L-theanine. Occasionally combine with a nicotine stick.
• Monday, Tuesday, and Wednesday: Qualia for busy days with high work demands. If traveling, use methylene blue to mitigate neuroinflammation.
• Thursday: TianChi for a gentle boost to blood flow and to keep neural inflammation at bay. If doing more intense studying, reading, or memorizing, mix lion’s mane into coffee or drink it straight with hot water or green tea.
• Friday: Creative writing, problem solving, and brain-storming day. Microdose with 10-20micrograms of LSD in the morning to enhance the coordination between the left and right hemispheres.
• Saturday: Off day. No brain boosters except a coffee.
• Sunday: A day for spiritual disciplines, personal exploration, and neurogenesis. Potent neuron-sprouting and ego-dissolving mix: microdose of psilocybin blended with lion’s mane extract and niacin.

6: Upgrade Your Head: Brain biohacking gear, games, and tools

6 Tools For Brain Optimization

1. Pulsed Electromagnetic Field Therapy:

• FlexPulse or EarthPulse to change brain wave states. PEMFs don’t mess with tissue and biological systems like EMFs. Harmful EMFs have short wavelengths and high frequencies.
• PMF therapy works by training your brain to produce particular electrical wavelengths (entrainment). You can use a device like a SomniResonance SR1 to enter a delta-wavelength prior to sleep. PMF therapy has been shown to improve neuroplasticity and communication between other brain regions.
• The earth produces Schumann resonances, a set of low electromagnetic frequencies. The most well known is the 7.83Hz frequency, which is responsible for the benefits of grounding and can be used to mitigate the effects of harmful EMFs.
• Harold Saxton Burr wrote 93 papers on his research showing that measurable electrical energy in organs is directly related to health. If the electrical energy was depleted or the charge across a cell membrane was too high or low, tissue dysfunction followed, but if the balance was restored, so was health. Dr. Jerry Tennant (Healing is Voltage) wrote that cells are designed to operate at an electrical potential (charge separation) across the cell membrane of -20 to -25 millivolts. When your cell’s voltage dropped below this level, chronic pain and disease would follow. Tennant also described how our acid-alkaline balance (pH of 7.35 to 7.45 = -20 to -25mV) is also a measure of voltage. pH is linked to voltage because pH technically reflects the number of hydrogen ions per liter of solution.
• Mitochondrial respiration is higher in cells exposed to PEMF, meaning they produce energy faster. PEMF effects are greater when you are hungry and exhausted (ADP levels low and nutrients not readily available). PEMF therapy also affects the immune system. Macrophages exposed to PEMF demonstrated a 56.2% increase in phagocytosis. Cells continuously exposed to 5Hz exhibited significant effects on the downregulation of TNF-alpha and NFkB and also showed a trend in the downregulation of A20.
• When a cell’s voltage is low, oxygen departs from the cell, which lowers ATP production. PEMF increases circulation, thus providing more oxygen. PEMF also increases cell voltage, which raises pH and enables more oxygen to be dissolved within the cell for respiration. By using PEMF to create a more oxygenated environment, you can likely lower your cancer risk by increasing the alkalinity. Dr. Thomas Seyfried (Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer). Methods you can use:
  • Z-score training
  • LENS (low energy neurofeedback system)
  • Low-frequency training
  • Loretta training
  • pROSHI
  • NeurOptimal training
  • CES (cranial electrotherapy stimulation)

2. Neurofeedback:

A noninvasive form of CNS biofeedback. It involves placing electrodes on the scalp and works by encouraging certain brain regions to raise or lower the amplitude and ratios of brain waves. Requires a proper trained neurofeedback practitioner. Ben considers this meditation on steroids.

3. Photobiomodulation:

It can regulate or even reset your body’s circadian rhythm, but it can also shut down inflammation in your brain and produce significant amounts of nitric oxide in neural tissue, boost oxygenation, and enhance memory function and cognition with a form of light called near-infrared light. He considers the Vielight Neuro Gamma to be one of the best. It uses transcranial intranasal light exposure and includes a small light producing headset that you place over your skull and a small probe that you insert into your nostril. You don’t want to overuse it and overstimulate the mitochondria. Once every 48 hours. Literature says low-to-mid-800nm to mid-600nm range is the most beneficial.

4. Cranial Electrotherapy Stimulation:

Electrically stimulating the trigeminal nerve suppresses migraines. ECT causes your body to release large amounts of dopamine and serotonin, resulting in a deep relaxation. Studies were published in the 1970s showing a small dose of alternating current electrotherapy for the treatment of depression, anxiety, and insomnia. Ben has one called Circadia, which relaxes and calms his mind when he is anxious or jittery.

5. Brain Wave Entrainment:

Brain wave entrainment involves using external stimuli to synchronize your brain’s electrical activity. It is based on the fact that your brain tends to change its dominant electrical frequency to that of whatever dominant external stimulus it is exposed to. Brain wave entrainment apps use audio signals like binaural beats, and monoaural tones are ideally used with headphones so that both ears receive the signal simultaneously. One of the more popular apps is Holosync, which entrains your brain into a delta brain wave state to reduce stress.

Brain.fm + SleepStream. Dreem, Sleep Shepherd, and Philips SmartSleep. Unfortunately, it appears a lot of these produce dirty electricity.

6. N-Back Training:

An app or software that involves n-back training (standard psychology cognitive test), which increases in difficulty, requiring recall of numbers and letters. A few weeks of training can increase executive function and mental discipline, concentration while ignoring all else, mentally compartmentalizing activities, direct attention with extreme specificity, and apply all creative activity toward one task until it’s completed. N-back induces the opposite of ADD symptoms.

Monday through Friday:

• PEMF device in alpha brain wave mode in your office or home workstation. To boost the focus-enhancing effects, pipe Brain.fm focus tracks through your speakers or headphones. Duck away for a quick nap or recharge session using an audiovisual entrainment device like the DAVID Delight or a CES device like the Circadia, or simply grab the same PEMF device from your desk and switch it into a more relaxing delta brain wave mode.

Monday, Wednesday, Friday:

• Do a round of head boosting photobiomodulation using a device like Vielight.

Every night:

• Use SleepStream, Brain.fm, or both to lull you into a relaxing delta brain waves for a night of sleep. To boost it, use a PEMF device in delta or theta mode.

Yearly:

• Do a stint of neurofeedback training, such as three months of Peak Brain Institute training at home or an immersive week in a program like Biocybernaut or 40 Years of Zen.

Saturday or Sunday:

• Play a round of N-back training. Keep an N-back app handy so you can toy around with it when waiting for an Uber or to board a flight.

quantifiedself.com to track n=1 experiments

One Thing You Can Do This Week

• Download an N-back training app and practice 5min a day for seven days in a row.
• If you don’t mind spending money, buy a Vielight Neuro Alpha or Gamma, Halo Sport, Circadia, or noise-blocking headphones combined with SleepStream or Brain.fm
• Choose one activity that makes smoke come out of your ears, like learning a new song on an instrument, language, playing ping pong or tennis, crossword, puzzle, or reading a book about a complex topic.

7: Sleep: How to fix jet lag, nap like a champ, and track sleep cycles

Sleep 101

Pre-sleep tools:

• The Intellibed mattress
• The Circadia electrical simulation device
• The SleepStream ap
• The Brain.fm app
• The SomniResonance SR1 PEMF device
• The FlexPulse PEMF device
• The BodyBalance PEMF mat
• Lavender, rose, and bergamot essential oils from Young Living or Essential Oil Wizardry
• A nebulizing oil diffuser
• The chiliPAD
• Blue-light blocking glasses
• The Sleepmaster sleep mask

1. Stay Hydrated: Consume trace mineral drops, trace liquid minerals, quality sea salt (such as Colima sea salt), and plenty of water. This will help control appetite that sleep deprivation notoriously causes.
2. Caffeinate Smart: Don’t overconsume.
3. Move It: Reset your internal clock by getting outside in the sun, light aerobic exercise, whether it’s yoga or a quick walk. Movement, light, and vitamin D will realign your circadian rhythm and eliminate some of your sleep deprived anxiety. If you do this in an overnight-fasted state, it will enhance your fat-burning capabilities for the rest of the day.
4. Eat Right: When you are sleep deprived your leptin levels will be high and your ghrelin levels will be low. Eating refined carbs and fats will make you more tired. Eat foods high in protein, low in fat, and low on the glycemic index. Protein increases the production of orexin, a hormone that keeps you awake and alert.
5. Buffer Immunity: When sleep deprived, your immune system function declines and levels of pro-inflammatory compounds increase. Take 1000mg of activated charcoal to flush circulating toxins out of your system, and place 4-5 drops of oregano oil under your tongue to protect yourself from foodborne and airborne bacteria. To reduce inflammation, take 1000mg of curcumin after a poor night’s sleep.
6. Nap Right: NuCalm device combines specially programmed sounds that slip you in and out of conscious and subconscious states with a frequency bracelet and vagal nerve stimulator. ***Don’t go beyond 20min as it will transition you into deeper sleep states that will result in grogginess.

Sleep deprivation results in higher cortisol levels and inhibits neurogenesis in rat studies. In people with fatal familial insomnia, caused by a genetic mutation, death occurs within a few months. The autoimmune disorder, Morvan’s syndrome, destroys the brain’s potassium channels, leading to sever insomnia and death.

Self quantification can be detrimental to quality of life. By drawing more attention to the output rather than the process, constant measurement and quantification can make enjoyable activities feel more like work. The same could be said of sleep.

These are some rules to keep quantifying from ruining enjoyment:

1. Track but don’t obsess. Don’t worry about the results or run statistical evaluations daily. Check just once a day to make sure everything is running okay.
2. Be careful with electrical pollution. Too many devices with WiFi signals and bluetooth surely can’t be good for longevity.
3. Listen to your body. If a device tells you you’re doing well you might be tempted to take it easy or do something unnecessary. Or if you haven’t achieved a certain goal it might put you in a bad mood. You may even perceive yourself to be feeling different to how your body is physiologically feeling, based on device feedback.
4. Recognize the value of intrinsic motivators rather than just extrinsic motivators like the devices or social media. Extrinsic motivators can be healthy but they shouldn’t be the be all and end all. Establish a deeper connection with yourself by observing ho you feel when carrying out an activity. Experience the journey rather than obsessing over the destination.

While you sleep, your brain reorganizes neural networks and cleans up cellular garbage, such as metabolic by-products. If reorganization does not occur, your mind becomes cluttered and you run out of space for new memories, affecting nearly every system in your body. Causing the following:

• Poor heat regulation
• A decline in immune function
• Increased levels of cortisol, catecholamines, interleukin, C-reactive protein, and other stress and inflammatory hormones
• Imbalances in appetite and blood sugar regulating hormones

Sleep is the primary anabolic state of the body. Necessary growth hormone and testosterone are released, to enhance muscle and neuronal growth. Not to mention adrenal gland function, liver detoxification, and immune system function while asleep. Sleep deprived rats tended to die of bacterial infections resulting from a decline in immune function. People who brag about sleeping less are just shrinking their brains and muscles and making themselves sick.

Your Circadian Rhythm Decoded

• 12:00am: Leptin releases fat reserves to burn during sleep; melatonin slows neurons so the nervous system can recover and reset; prolactin increases cell recycling and renewal.
• 2-6:00am: Body temperature falls; neurons grow, inflammation drops, T cells increase. Ben uses a chiliPAD at 55 degrees, and his home kept at 63-65F.
• 6:00am: Cortisol rises to wake you up by increasing the heart rate and glucose uptake by the brain. Your body releases vasoactive intestinal polypeptide (VIP). VIP stimulates actions associated with waking activity, such as vasodilation, increased contractility in your heart, and liver glycogenolysis (the breakdown of liver glycogen stores). More blood, nutrients, and oxygen delivered to your brain, muscles, and other tissues. VIP also relaxes the smooth muscles of your trachea, stomach, and gallbladder allowing for a bowel movement within two hours of waking. VIP also also promotes ghrelin secretion (hunger hormone). A regularly timed breakfast can help to reset your hormonal cycle. Photoreceptors in your eyes trigger waking activity, improving alertness and mood, jump-starting your circadian rhythm, and suppressing melatonin levels. So, getting morning sun will help to encourage this and help you to rest easier at night by reducing cortisol in the evening. Walking, cycling, light yoga in the early morning will help to reset the circadian rhythm too. Doing some sort of light activity fasted first thing in the morning will enhance your ability to burn fat for the rest of the day. If you can’t get sunlight first thing, drink coffee, green tea, adaptogenic herbs such as the TianChi blend, or use blue-light producing devices, such as the HumanCharger in-ear device and the Re-Timer glasses. You can also use a red light exposure device like a Joov red light photobiomodulation panel, a Clearlight infrared sauna, or a SaunaSpace red light bulb configuration. Nothing beats natural sunlight though.
• 6-11:00am, sex hormone levels peak. If you are male, you produce the most testosterone while entering REM sleep and maintain high levels until you wake up. After you wake up, testosterone levels decrease throughout the day with surges in secretion every 90 minutes. Women have cyclic testosterone too but at lower levels. Morning sex may also help to reset your circadian rhythm.
• Around 2:30pm, muscle coordination and reaction time is at its peak, and around 5:30pm, cardiovascular efficiency, body temperature, protein synthesis, and recovery capacity peak, making these ideal times for intense workouts. If you keep your carbohydrate intake limited to the evening, you can consume them after a workout when you are the most sensitive to insulin and carbohydrates. The surge in serotonin after consumption will make you sleep better too.
• At sunset, your body temperature and blood pressure peak. Take a cold shower or a cold soak to help your body naturally drop its temperature.
• From sunset to bedtime, depending on your chronobiology, leptin and adiponectin are released to burn fat while you sleep. But high insulin levels, a sedentary afternoon, a high calorie evening meal, and frequent grazing throughout the day can suppress the secretion of leptin and adiponectin, and even excessive nighttime light exposure can suppress leptin release. Avoid high calorie intake in the late afternoon and evening or perform a hard workout in the afternoon, and limit exposure to your smartphone, e-reader, TV, and laptop after sunset.
• To enhance adiponectin release, you can take 300-500mg of magnesium before bed. MCT oil, nut butters, seeds, nuts, and even fructose from raw honey do not significantly spike insulin and may be consumed late in the evening.
• 10:00pm: Melatonin rises and makes you feel tired by turning off waking brain activity to allow for neural repair and by pulling oxygen and hormones away from the rest of your body. The protein agouti also peaks around 10:00pm. Agouti can stimulate your appetite if leptin levels are suppressed, causing late night snacking if the circadian rhythm has been disrupted by blue light or blood glucose fluctuation.
• During sleep: glymphatic system removes waste (metabolic by-products and toxins) from the central nervous system. Especially during slow-wave NREM sleep. A PEMF machine set to delta mode can improve glymphatic function by allowing faster deep sleep. Consuming omega-3 fatty acids can also improve glymphatic drainage.
• 11:00pm: Gastrointestinal activity drops.

What’s Your Chronobiology?

ThePowerOfWhenQuiz.com to find your chronotype: Dolphin (10%), Lion (15-20%), Bear (50%), or Wolf (15-20%):

Dolphin: Light sleepers and often diagnosed with insomnia.

• 6:30am: Wake up and exercise
• 7:30am: Eat breakfast
• 9:30am: Have coffee
• 10am-12pm: Brainstorm and work on creative projects
• 12pm: Eat lunch
• 1-4pm: Walkaround the block if you’re feeling tired
• 4-6pm: Work on intellectually demanding tasks. Send professional emails
• 6pm: Meditate or do yoga
• 6:30-8pm: Eat dinner
• 10:30-11:30pm: Turn off all screens. Take a hot shower/bath. Read a novel
• 11:30pm: Go to sleep

Lion: Tend to wake up early with lots of energy. By early evening, they’re exhausted.

• 5:30am: Wake up and eat breakfast
• 6-7am: Do planning and big-picture thinking. Meditate
• 9-10am: Have coffee
• 10am-12pm: Hold meetings
• 12pm: Eat lunch
• 1-5pm: Brainstorm and journal
• 5-6pm: Exercise
• 6-7pm: Eat dinner
• 10pm: Turn off all screens
• 10:30pm: Go to sleep

Bear: Bears’ internal clocks track the rise and fall of the sun. They need a full 8 hours of sleep.

• 7am: Wake up and do a few minutes of exercise
• 7:30am: Eat breakfast
• 9-10am: Plan your day
• 10am: Have coffee
• 10am-12pm: Work on difficult tasks. Send professional emails
• 12pm: Take a walk, eat lunch, and take another walk
• 2:30-2:50pm: Nap or meditate
• 3-6pm: Make phone calls and send emails
• 6-7pm: Exercise
• 7:30pm: Eat dinner
• 8-10pm: Brainstorm
• 10pm: Turn off all screens
• 11pm: Go to sleep

Wolf: Wolves have a hard time waking up and are most energetic in the evenings.

• 7-7:30am: Wake up with two alarms. Jot down your thoughts
• 7:30am: Eat breakfast
• 8:30am: Do a few minutes of outdoor exercise
• 9am: Plan your day
• 11am-1pm: Have coffee. Take care of busy work
• 1pm: Take a walk and eat lunch
• 4-6pm: Hold meetings and present your ideas to coworkers
• 6-7pm: Exercise
• 8pm: Eat dinner
• 11pm: Turn off all screens. Meditate. Take a hot shower
• 12am: Go to sleep

The Stages of Sleep

REM sleep typically occupies about 20-25% of total sleep in adult humans, or about 1 and a half to 2 hours. NREM is made up of 3 stages: N1, N2, and N3. N1 and N2 are typically classified as light sleep, and N3 is deep sleep.

• N1: “Drowsy” sleep, on the border of sleep and wakefulness. Your muscles are alert and active and your eyes may move back and forth. Your brain waves transition between beta and gamma waves with a frequency of 12-30Hz and 25-100Hz, which are typical of the waking state to more slower, more synchronized alpha waves at a frequency of 8-13Hz and, finally, to 4-7Hz theta waves. You don’t usually dream in N1 and you might have microawakenings. During this time (approx. 10 minutes) you may hear sounds and conversations, but you’re unwilling to respond.
• N2: Muscle activity declines and your awareness of your surroundings fades. Primarily theta waves, but N2 sleep is distinguished by two things: sleep spindles, which are short bursts of 12-14Hz brain waves (sigma waves) lasting about half a second each, and K complexes, which are short, high voltage negative peaks followed by slower complexes called “positive complexes,” and finally, another negative K complex peak; each slower complex lasts one or two minutes. These sleep spindles and K complexes suppress your response to external stimuli and promote sleep-based memory consolidation and information processing. 45-50% of time is spent in N2. An Oura ring will classify N1 + N2 as light sleep and should equal about 50-55% on a sleep quantification reading.
• N3: Deep sleep, delta sleep, or slow wave sleep. Characterized by delta waves with a frequency of around 0.4-0.5Hz. During N3, your awareness declines even more. Your breathing rate, heart rate, brain temperature, blood pressure, and neural activity are at their lowest. You’re more likely to dream in N3 than during light sleep, possibly suffering from night terrors, sleep talking, or sleep walking. Memory consolidation and information processing also occur. If woken from this state you would feel groggy and it would take 30 minutes to shake the sleep inertia. N3 makes up about 15-20% of total sleep time.

Total sleep time:

• Awake time: 1-5%
• REM sleep: 20-25%
• Light sleep (N1 + N2): 50-55%
• Deep sleep (N3): 15-20%

Going through a full cycle of the stages should take around 90 minutes and you should go through 4-5 of these sleep cycles during a 24 hour period. Use a tracker to become more in tune with what quality and poor quality feels like. Then you won’t need to worry about obsessing over the numbers. Similar to calorie counting. It may be good to count for a while to figure out what each item represents and how it affects you, but once you get the gist of it you can stop counting.

How Much Sleep Do You Really Need?

Age, genetics, environment, and differences in daily physical and mental strain can all cause significant variations in the ideal amount of sleep. Most people should get no more than 9 but no less than 7 hours sleep. However, physical activity affects sleep requirements and may need way more than usual.

Here are some primary sleep practices based off of Ben reading an Ayurvedic medicine and lifestyle book (Change You Schedule, Change Your Life):

• Go to bed at the same time each night, preferably before 10:30pm (varies with chronobiology)
• Do some light exercise before breakfast
• Avoid eating a mega-meal for dinner and instead make lunch the largest meal

Sleep Needs by Age:

• Newborns (0-3 months): 14-17 hours
• Infants (4-11 months): 12-15 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5): 10-13 hours
• School-age children (6-13): 9-11 hours
• Teenagers (14-17): 8-10 hours
• Younger adults (18-25): 7-9 hours
• Adults (26-64): 7-9 hours
• Older adults (65+): 7-8 hours

9 Changes in sleep habits can occur as you age:

• Advanced sleep timing, in which you both go to bed and wake up earlier
• Longer sleep onset latency, which means it takes longer to fall asleep
• Overall shorter sleep duration
• Increases in deep-sleep interruptions, such as frequent forays into light-sleep stages
• More-fragile sleep, so that you are awakened more easily by noises and lights
• Less slow-wave (deep) sleep
• Increases in lighter NREM sleep stages, which is less restorative than deep NREM sleep
• Shorter and fewer sleep cycles
• More time spent awake throughout the night

Sleep restriction may reduce T cells, making them more hyperactive, and levels of leukocytes, neutrophils, monocytes, natural killer cells, and pro-inflammatory compounds increase. You become less sensitive to insulin, which results in poor blood sugar regulation and weight gain. Levels of cortisol, epinephrine, norepinephrine, and dopamine increase, resulting in an overstimulated SNS, elevated heart rate, poor recovery processes such as muscle protein synthesis and digestion, and reduced amounts of IGF-1, growth hormone, and testosterone. You also suffer from psychological stress and have a higher risk of suffering from anxiety or depression.

If you’re competing at a high physical level, it may take you longer to fall asleep. Especially before a competition. Which is unfortunate as sleep restriction is a significant injury risk factor and is associated with reductions in neuromuscular control and proprioception. The increased levels of proinflammatory cytokines is what makes sleep-deprived athletes more likely to get respiratory infections. Long-term sleep restriction results in a progressive reduction of maximum and sub-maximum strength and can reduce the respiratory rate and time to exhaustion in maximum incremental exercise tests. Meaning, the more active you are the more likely sleep deprivation will hurt you.

If you are an athlete or shift worker, instead of tracking the number of hours of sleep, you can track the number of sleep cycles (2 cycles = 3 hours and 3 cycles = 4 and a half hours). If you can’t get 9 hours sleep a night, just try to get 35 cycles per week (no less than 30). Using napping to get some cycles in.

Food, Supplements, and Exercise

Food:

1. Seek out sleep enhancing food:

Fatty cold-water fish like salmon and mackerel contain high amounts of vitamin D and omega-3 fatty acids, essential nutrients for regulating serotonin and sleep. Stick to more wild and fibrous fruits like kiwifruit. Tart cherries improve sleep by raising melatonin levels. A potent sleep inducing dinner would be: wild-caught salmon fillets topped with tart cherry sauce or sliced kiwi, along with roasted vegetables, for fiber, and a bit of white rice to boost serotonin secretion. For desert, try a spoonful of coconut oil topped with a dab of almond butter, a pinch of sea salt, and a drizzle of raw honey. Providing a slow release of energy as well as minerals to regulate blood pressure and cortisol levels.

2. Pay attention to the glycemic content of your food:

If it takes you a long time to fall asleep, consume any high-glycemic index carbohydrates, such as rice, bananas, or baked potatoes, at least 4 hours before bed. Avoid sweet deserts after dinner and instead consume your nightly bar of dark chocolate or bowl of coconut ice cream when you are in a more insulin sensitive state, such as after a workout. Avoid snacking in the late afternoon and evening, and limit dinner carbohydrates to lower-glycemic index sources like dark, leafy greens and sweet potatoes.

A delicious drink to aid digestion, relax an amped up nervous system, and get ready for a restful sleep:

• 1/2 cup full-fat coconut milk
• 1 tsp. ginger powder, or 2 tbsp. ground fresh ginger
• 1 tsp. turmeric powder, or 2 tbsp. ground fresh turmeric
• 1/4 tsp. ground nutmeg
• 4 whole peppercorns, crushed
• 2-3 drops organic liquid stevia
• 1 tsp. coconut oil
• Pinch of ground cinnamon
• Place all the ingredients, except the coconut oil and cinnamon in a saucepan over medium heat and bring to a simmer, then turn the heat down to low. Simmer for 5 minutes, then remove the pan from the heat and allow to cool for 5 minutes. Strain the cooled liquid through a fine-mesh strainer or cheesecloth into a class or mug. Add the coconut oil. Sprinkle with ground cinnamon if desired for additional flavor.

3. Have a light dinner:

Stop eating when you are 80% full and take a 20-30 minute post-prandial walk to aid digestion and control blood sugar. If you do eat a large meal, take a luke-warm/cold shower to cool your body temperature and enhance deep sleep.

4. Consume adequate protein:

The amino acid tryptophan is found in high concentrations in turkey, chicken, red meat, eggs, fish, spirulina, almonds, and pumpkin seeds. Tryptophan is necessary for your body to produce serotonin and melatonin. You can slightly increase the level of tryptophan in your brain by consuming carbohydrates with these sources. They promote the release of insulin, which shovels all amino acids except tryptophan into muscle or fat tissue. As a result, you have more tryptophan in your blood, so the amino acid transporters in the BBB shuttle more tryptophan into your brain to be turned into serotonin and melatonin. You should aim for 0.55g of protein per pound of body weight per day and increase to 0.7-0.7g if you have sleep problems. For a low calorie option, you can supplement with essential amino acids (10-20g per day).

5. Consume adequate carbohydrates:

If you frequently wake up during the night, you may need more carbohydrates to stop hypoglycemia. On active days, Ben consumes 100-200g slow release carbohydrates like legumes, amaranth, quinoa, millet, and sweet potatoes. A fat adapted person will enter ketosis by the morning so it is better to get some carbohydrates so you can sleep than to worry about leaving ketosis. Unless you are managing a disease like epilepsy or multiple sclerosis.

6. Limit your saturated fat intake:

Low to moderate saturated fat during the evening meal. Don’t overdo it or you’ll feel like you have a brick in your stomach.

Supplements:

• Tryptophan: When it accumulates in your blood it crosses the BBB and is converted to 5-hydroxytrytamine (5-HT), a precursor of serotonin. 5-HT is also a precursor to melatonin in your pineal gland and causes lethargy and drowsiness. Sources like whey protein can increase tryptophan levels up to 130%. If you eat the recommended protein and carbohydrates you shouldn’t need tryptophan supplements, but if you do, take 1g to improve sleep.
• B-complex vitamins: Your body produces vitamin B3 (niacin) from tryptophan. It may be beneficial to take supplemental niacin so that the tryptophan you consume is used to synthesize more serotonin instead. Vitamin B9 (folate) and vitamin B6 (pyridoxine) also help convert tryptophan into serotonin. Vitamin B12 (cobalamin) helps synthesize melatonin; supplementing with B12 is particularly important for vegetarians because it is primarily found in animal foods.
• Magnesium: Magnesium helps convert 5-HT into N-acetyl-5-hydroxytryptamine, a precursor to melatonin. The most absorbable forms are magnesium citrate, glycinate, taurate, and aspartate, although magnesium that is bound to malate, succinate, or fumirate is also effective. 200-500mg. Consuming more than 1500mg per day can result in loose stools.
• Zinc: Zinc deficiency reduces melatonin levels. Perhaps this is why athletes tend to be zinc deficient and swear by ZMAs (zinc monomethionine aspartate, magnesium aspartate, and vitamin B6). You can get zinc from shellfish and black ant extract.
• Melatonin: Chronic use can result in headaches, nausea, daytime drowsiness, and even nightmares. 0.3-12mg to improve sleep. A more natural way is to take 0.3mg microdose at night or increase tryptophan levels.
• L-theanine: Found in green tea leaves but can be taken as a supplement. It can reduce stress and increase relaxation without causing drowsiness, most notably when combined with caffeine. L-theanine crosses the BBB in about 30 minutes and improves mental relaxation without loss of alertness by acting directly on the CNS. Once it crosses the BBB, it reduces SNS activity, improves post-stress relaxation, lowers blood pressure, and reduces cortisol levels and anxiety. 100-200mg to start with. With caffeine, 1:4 caffeine to L-theanine ratio (100mg caffeine: 400mg L-theanine).
• Vitamin D: Deficiency is strongly associated with musculoskeletal pain and hormone deficiencies. Chronically low levels are associated with poor sleep and may contribute to obstructive sleep apnea and associated cardio vascular disease. Risk factors for low vitamin D levels include dark skin tone, obesity, limited sunlight exposure, pregnancy, chronic anticonvulsant use, chronic steroid use, intestinal malabsorption syndromes, and genetic inability to properly synthesize vitamin D from sunlight. Typical doses range between 2000-4000IU per day and should always be taken with 100-150mcg of vitamin K2 to limit the risk of high blood calcium levels.

Supplementing for specific concerns: Mold, mycotoxin, and Lyme issues see benefits from Chinese skullcap root, pulsatilla, greater celandine, and motherwort. In conditions of nervous system damage or being stuck in fight or flight mode, valerian, kava kava, and passionflower, along with 5-HTP, L-tyrosine, Fibroboost, and GABA.

Exercise:

• Perform light aerobic exercise early in the morning: 30 minutes of moderate-intensity aerobic exercise at 65% of maximum heart rate attained at VO2 max prior to breakfast is highly beneficial for enhancing sleep. It can create a circadian phase shift as powerful as bright light. Leave enough glycogen in the tank for a harder workout later in the day. A 30 minute sunshine walk, a relaxing swim in cold water, or a 30 minute yoga session in a sauna.
• Compensate for any early morning hard training: Training hard in the early morning can damage your sleep patterns. Take strategic naps during the day (20 minute post lunch siesta) and implement sleep hygiene practices at night, such as low artificial light exposure, a cool room, noise elimination, and low amounts of stress.
• When possible, save hard workouts for the afternoon: Longer workouts (up to 2 and a half hours) between 2:00-6:00pm at 50-80% of VO2 max can drastically improve sleep. You gain the most benefit saving hard workouts for 8 hours before sleep. Try to wrap it up before 7:30pm if you plan on sleeping at 10:30pm.
• Combat sleep deprivation with aerobic exercise: Long sessions of aerobic exercise or intense 10 minute bouts done every 2 hours during a sleep deprived day can partially alleviate sleepiness during periods of sleep restriction. Nature hikes, several short and fast sessions of kettlebell complexes or a few rounds on an Assault AirBike every two hours.
• Calm your nervous system following exercise: Exercise increases your body temperature and SNS activity for several hours afterward. Have a warm magnesium salt bath, near infrared light panel (Joov) into the bathroom to enhance magnesium-boosting effects of the magnesium, or have a cold shower before bed.
• Ben’s routine: 20-30 minutes of easy morning exercise in natural light in a fasted state prior to breakfast. The a hard 30-60 minute workout in the late afternoon or early evening, followed with a cold shower or a magnesium bath with the near infrared light exposure.

Sounding and Grounding

Binaural beats are two tones close in frequency that are played together in each ear. As both sounds encounter the brain, they combine for a frequency that’s the difference of the original frequencies (495Hz +505Hz = 10Hz alpha brain wave). Ben recommends the Pzizz app or SleepStream. Alternatively, you can use the AI generated ones from Brain.fm that confuses the brain into producing delta waves. You can also use Dr. Jeffrey Thompon’s Delta Sleep System tracks or Michael Tyrell’s 2Sleep tracks.

Earthing (grounding) is the practice of exposing your body to the natural magnetic frequencies produced by the earth. When your feet are firmly planted on the ground, you come into contact with negative ions, which are produced by turbulent, crashing water, such as waves at the beach and waterfalls, and rainforests, mountains, and other places affected by rainstorms or thunderstorms. When you are exposed to negative ions, your body releases positive ions that accumulate via cellular metabolism. Accumulated positive ions reduce the natural electrochemical gradient across your cell membranes. Excess positive ions may disrupt the gradient and disrupt cellular metabolism and increase inflammation.

• Go barefoot, wear grounding shoes (Earth Runners), sleep with a grounding device under your mattress, or wear a grounding wristband.
• In addition to wiggling your toes in the dirt each day, you can use a mattress or mat wired to the earth through an outlet to tap into the earth’s negative ions and natural magnetic frequency. FlexPulse and the EartPulse. You can also use the SomniResonance SR1 device, placed on your collarbone to send a delta brain wave inducing signal via the brachial plexus from your shoulder to your brain. Biomat pad produces infrared heating light. BEMER mats, BioBalance mats, and Pulse Center beds, all of which can be used for recovery, hormone production, injuries, headache elimination, and other health effects.

Travel and Sleep

My Five-Step Airplane Sleep System:

1. Request a window seat. It is far easier to sleep when you lean your head against the airplane wall.
2. Consume a serving of reishi mushroom extract, such as two packets of the Four Sigmatic blend. This will allow you to sleep without waking up drowsy, especially when combined with 20-40mg of CBD.
3. Use a J-shaped travel pillow.
4. Eliminate noise. Foam earplugs combined with Sony or Bose noise-blocking headphones.
5. Eliminate light. Wear a full wraparound sleep mask.

How to Manage Jet Lag like a Champion:

1. Practice grounding: As soon as you land at your destination go outside in your bare feet. You can also use the PEMF device set at 7-10Hz. For the greatest concentration of negative ions, swim in the ocean or take a walk after a lightening storm.
2. Get light exercise: The sooner you can exercise after landing the faster the jet lag will go. Unless you arrive late at night. Do exercise outside for greater effect (sun exposure).
3. Avoid stimulants until you arrive: Limit caffeine, alcohol, and nicotine. They override the CNS and have the potential to disrupt an already disrupted circadian rhythm.
4. Take melatonin: 60-80mg before going to bed at your destination. Melatonin is also anti-inflammatory so it will help to reduce inflammation gained from being exposed to WiFi signals, solar radiation, dehydration from altitude, dry filtered air, toxin-laden airplane food, bad water, and airborne pathogens.
5. Drink lots of water: 16-20 ounces of water each hour with electrolytes.
6. Take a cold shower: Cold showers reduce inflammatory cytokine levels, activate brown adipose tissue to burn fat, and induce a hormone response, by releasing high amounts of adrenaline. Splashing cold water on your face can help, but it is not as good as immersion or showering. For best results, find a spa that allows dry sauna and cold plunging. Cold showers also dilate your blood vessels because they release more nitric oxide, and the subsequent increase in glucose and oxygen intake by your organs and muscles can dramatically reduce jet lag.
7. Consume curcumin: A potent antioxidant when taken on an empty stomach before and after flying. It also crosses the BBB and shuts down inflammatory cytokines in neural tissue and may even boost testosterone and growth hormone production. 1000mg of curcumin (with black pepper). A meal with curries and sulfurous vegetables can work.
8. Seek out sulfur: An excellent source of antioxidant precursors and help to reduce the inflammation that can occur when flying. Broccoli, cauliflower, garlic, onion, and brussels sprouts. Supplements containing sulfurous compounds like glutathione, N-acetylcysteine, MSM, or DMSO, can be more effective. Glutathione, astaxanthin, selenium, vitamin E, CoQ10, N-acetylcysteine, vitamin C, alpha-lipoic acid.
9. Get a hit of oxytocin: Oxytocin lifts your mood and acts as an antioxidant, antidepressant, and anti-inflammatory. Naturally released after sex and during childbirth and breastfeeding, but you can supplement with oxytocin nasal spray (10-21 IU per day).

10 Tips for Conquering the Nap

1. Don’t use an alarm clock unless you have to:

Waking up unnaturally while your brain is consolidating information is disorientating. You will release cortisol and adrenaline. Once you begin a healthy napping schedule, your body will naturally wake up after 20-60 minutes. If you need an alarm clock, use SunRise Alarm Clock, the Sleep Time by Azumio iPhone app, or the Sleep as Android app. Alternatively, you can use the chiliPAD to circulate warm water under your body when you would like to begin waking up.

2. Do time your nap:

It is best to take your nap when you are the least alert, which is 7-8 hours after waking.

3. Don’t drink coffee or caffeinated drinks before you nap:

It’s a myth.

4. Do sleep more at night if you find yourself taking long naps:

If you nap for more than half an hour, you are probably not sleeping enough at night, or you have some adrenal imbalances that you need to address.

5. Do avoid stress for an hour or two before napping:

Schedule your lowest stress activities for before the nap, like rearranging your desk, cleaning the garage, reading, writing, etc. Not phone calls or emails.

6. Don’t exercise immediately before your nap:

Naps can assist with recovery, but try to finish working out at least 45 minutes before.

7. Do eat before your nap:

Hypoglycemia may disrupt sleep.

8. Don’t force it:

If you can’t nap, don’t worry about it. Just work on your normal sleep routine.

9. Do have a napping ritual:

Try to nap at the same time of day and have the same pre-nap sequences.

10. Don’t use alcohol or sedatives to initiate a nap:

Four Sigmatic reishi mushroom elixir, 2-3 capsules of an adaptogenic herb supplement called Inner Peace, or 5-10mg of CBD will help you to settle down.

The Last Word

If you want a deeper dive into sleep:

• SuperMemo (website)
• The Power of When, by Dr. Michael Breus
• Change Your Schedule, Change Your Life, by Dr. Suhas Kshirsagar
• Why We Sleep: Unlocking the Power of Sleep and Dreams, by Dr. Matthew Walker
• The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight, by Dr. Satchin Panda
• Lights Out: Sleep, Sex, and Survival, Dr. T. S. Wiley

8: Lean and Mean: How to burn fat fast without destroying your body

Inflammation – particularly from exposure to a toxin laden environment, consumption of heated and rancid vegetable oils, a stressful lifestyle, and sleep deprivation – can make fat cells resistant to dying. Inflammation protects insulin resistance, which in turn, causes higher levels of insulin to accumulate in your blood. In response to this excess insulin, your body reduces the metabolism of stored body fat. So to achieve lasting fat loss, you have to shut down inflammation.

Fat Loss 101

Any excess carbohydrates or protein that you eat are converted into triglycerides, a type of fatty acid, and stored in lipid droplets of fat cells (adipocytes). Excess dietary fat undergoes lipolysis (fat breakdown) followed by re-esterification to allow it to be stored in adipocytes. These triglycerides are made of carbon, hydrogen, and oxygen atoms. Triglycerides can only be broken down by oxidation. Researchers found that for 22 pounds of fat to be oxidized, 64 pounds of oxygen must be inhaled, resulting in 61 pounds of CO2 being excreted via the breath and about 24 pounds of water being excreted via urine, feces, breath, and sweat.

Each breath contains a little over 0.001 ounce of CO2, of which about 0.0003 ounce is carbon. So, a total of 17,280 breaths during the day (average of 12 breaths per minute) will rid the body of at least 0.32 pounds of carbon, with roughly a third of this fat loss occurring while you are completely inactive – assuming you get about 8 hours of sleep. The only way of replacing this carbon is by eating protein, carbohydrates, and fats. Losing fat = consuming less carbon than you have exhaled.

• (sleep x 8hr) + (rest x 8hrs) + (light activity x 8hrs) = 7 ox carbon
• (sleep x 8hrs) + (rest x 7hrs) + (light activity x 8hrs) + (moderate exercise x 1hr) = 8.5oz carbon
• Eat less and move more

16 Reasons You Can’t Burn Fat

1. Inflammation:

• Acute inflammation is a natural biological reaction to stressors. If you cut yourself, the area surrounding the cut becomes inflamed as your immune system and regenerative processes respond to infection and quickly heal the cut. It also occurs when your muscle fibers are broken down and rebuilt after exercising. But when you overload your body with physical and mental stress to the point that it produces a constant stream of inflammatory chemicals, you can cause chronic inflammation.
• A combination of increased transforming growth factor beta signaling and a reduction in certain BMP-like signaling pathways promote inflammation and can lead to adipose tissue dysfunction in obesity. Matrix metalloproteinases, enzymes that remodel the extracellular matrix and regulate white blood cell movement, can also cause inflammation when their blood plasma activity gets too high. High levels of vascular endothelial growth factor, which aids in the growth of new blood vessels, are correlated with inflammation and obesity.
• Genes can play a role in chronic inflammation. The enzyme nitric oxide synthase is involved in nitric oxide production, but hyperactivity can lead to excess NO, which can increase meta-inflammation, a state of low but chronic inflammation in immune and fat cells (NOS uncoupling). Rather than making nitric oxide, NOS uncoupling produces superoxide free radicals. Another gene is the NFE2L2 gene, which manages the expression of Nrf2, a protein that helps protect against oxidation. If Nrf2 isn’t working properly, your body won’t handle iron properly, and it may make excess free radicals. Gene testing can help to discover these issues that don’t seem to become resolved with lifestyle change. Sulforaphane, resveratrol, bacopa, milk thistle, and turmeric support healthy Nrf2 activity and can reduce inflammation.
• Oil that has been exposed to high temperatures or high pressure may become rancid, which contribute to inflammation and insulin resistance. Polyunsaturated fats are more prone to becoming rancid, and are found in canola, safflower, peanut, and sunflower oils. They promote the production of toxic substances in your arteries and promote chronic inflammation. Cut these oils and replace them with coconut oils, extra-virgin olive oil, avocado oil, and macadamia nut oil. Sugar is often blamed as the biggest cause of nutritional inflammation, but rancid oils are much worse.
• A second cause is chronic stress. Working too much, PTSD, a tragic event, relationship issues, poor breathing patterns, frequent travel, and other sources, can cause your brain to become overexposed to excitatory neurotransmitters such as glutamate and your limbic system becomes stuck in fight or flight mode. When overstimulated, your immune system can become hyperactive and begin to see many foods and supplements as foreign invaders, resulting in a cytokine cascade and systemic inflammation, especially in type A, hard charging, high achievers, who may also be acetylcholine dominant. They would respond well to breathwork, yoga, mediation, sleep, relaxing exercise, and other stress mitigating strategies.
• Cell danger response (CDR) is the metabolic response to danger that protects cells and their hosts from harm. When you encounter chemical, physical, or biological threats that surpass your cells’ ability to handle the accompanying emotional, exercise, or chemical stress, CDR kicks into gear. Your cells are then drained of their resources and struggle with cell function like electron flow, membrane fluidity, protein folding, metal detoxification, vitamin availability, oxygen consumption, and carbon and sulfur resource allocation. When CDR kicks in, it causes the release of metabolic intermediates like ATP, ADP, ROS, and oxygen, all of which can trigger an inflammatory response. Once the stressor has been eliminated, your body activates anti-inflammatory, regenerative mechanisms to counteract CDR and undo the damage. If you experience chronic CDR form chronic stress, it disrupts your gut microbiome and metabolism, impairs organ system function, leads to behavioral changes, causes a decline in fat loss and muscle synthesis, promotes chronic disease, and triggers your body to release a harmful steady stream of inflammatory cytokines.

Identify the emotion, traumatic event, infection, or toxin responsible and treat it. It could be with supplements, dietary and activity changes, and nutritional adaptogen therapies.

2. Glycemic Variability:

The level and intensity with which your blood sugar fluctuates. GV accounts for hypoglycemic periods, postprandial rises in glucose levels, protein converted into sugar from a mess of steak or bacon and eggs (gluconeogenesis), and even blood sugar increases from stress or cortisol. If GV gets out of control and your blood sugar gets too high, your body has two choice: shovel the sugar into your muscles and liver or store it in body fat. So if your energy expenditure isn’t high enough to convert blood sugar into potential energy in your muscles, you are going to gain fat tissue. However, sugar isn’t always bad. It is only when too many carbs and protein is consumed that problems occur.

6 effective strategies for controlling blood sugar:

Strategy #1: Strength Training

When you strength train, you increase your ability to drive glucose into muscle tissue. Strength training decreases blood glucose levels and increases insulin sensitivity, even with weights that are 30% of your 1RM. This means you can control blood sugar, upregulate sugar transporters, and reduce the storage of sugar as fat with relatively light bodyweight exercise.

Strategy #2: Pre-Breakfast Fasted Cardio:

Exercising before breakfast, particularly in a fasted state, is a potent strategy for controlling blood sugar.

Strategy #3: Postprandial Walks:

Low-volume, easy walking for 30 minutes after a meal kept the concentration of fat in the blood 18% lower than sitting or standing after a meal (Japanese study).

Strategy #4: Standing:

Standing is more effective than sitting.

Strategy #5: Plants, Herbs, and Spices:

Ceylon cinnamon, Gymnema sylvestre, berberine, rock lotus (a.k.a. shilianhua or stone lotus), and bitter melon extract. They can all decrease the length and intensity of blood glucose spikes and prevent diabetes.

Strategy #6: Fiber

Anaerobic bacterial fermentation breaks down insoluble fiber into short-chain fatty acids (SCFAs). About 95% of the SCFAs are composed of acetate, propionate, or butyrate. Acetate inhibits the conversion of glucose to fatty acids in the liver. Propionate improves glucose tolerance and insulin sensitivity. In mice, butyrate has been shown to prevent and treat diet-induced insulin resistance by increasing insulin sensitivity. Nuts, sweet potatoes, yams, dark leafy greens, and legumes. You can also use beta-hydroxybutyrate salts.

Insulin performs several important jobs, which have nothing to do with glucose:

• Skeletal muscle metabolism: Insulin is critical for protein metabolism in muscle tissue and performs anabolic and anticatabolic actions. It increases the rate of transport of amino acids into muscle tissue, making them available for muscle protein synthesis. It also reduces muscle protein breakdown.
• Thyroid function: Thyroxine (T4) is produced in the thyroid gland and is then converted into the more active hormone triiodothyronine (T3). This process is upregulated by insulin and is significantly decreased during periods of excessive caloric or carbohydrate restriction.
• Bone health: Osteoblasts create new bone tissue and remineralize existing bone matrix by secreting hydroxyapatite crystals. Insulin increases osteoblast activity, proliferation, differentiation, and survival while also increasing collagen synthesis to improve connective tissue integrity.
• Healthy immune responses: When insulin is elevated, immune cells become more stable. Insulin activates immune cells called neutrophils and other immune system sentinel cells. It even enhances the effectiveness of natural killer cells, which destroy infected or cancerous cells. It also activates helper T cells, which assist with immune attacks, and regulatory T cells, which modulate immune responses and prevent autoimmune diseases. Blocking insulin can reduce proliferation and migration of regulatory T cells. This is why high insulin can be inflammatory and why suppressed insulin is associated with autoimmune issues and the suppression of the immune system.
• CNS health: Insulin can cross the BBB and bind with receptors in different areas of the brain. It can bind to the hypothalamus and hippocampus, where it regulates hunger and energy balance and even increases cognitive functions such as neuroplasticity, learning, and memory. Poor insulin signaling in the brain is associated with cognitive impairment, dementia, and Alzheimer’s disease. Insulin also protects against neuroinflammation by binding to receptors in microglial cells. When insulin is low in the brain, the level of inflammatory cytokines in neural tissue increases.
• Hormone regulation: Insulin acts with insulin-like growth factor 1 and follicle-stimulating hormone to increase estrogen and testosterone production. It also decreases levels of sex hormone binding globulin, which binds to testosterone and estrogen in the blood and renders them inactive. Insulin also interacts with cortisol, growth hormone, and glucagon, as well as neurotransmitters like dopamine, serotonin and melatonin.

3. Cortisol and Stress:

When you’re stressed, your body releases hormones like cortisol that turn on functions that are essential for your immediate survival, such as high blood pressure and rapid decision making, while inhibiting nonessential functions, like immune function, digestion, and protein synthesis. This is why chronic stress makes it hard to lose that extra weight around your midsection. Cortisol acts by suppressing insulin secretion, inhibiting glucose uptake into your cells, and disrupting insulin signaling to muscle tissue. Meaning chronic stress directly causes insulin resistance, leading to weight loss resistance, increased inflammation, dyslipidemia, and hypertension.

Other stressors that spike cortisol:

• The death of a loved one
• Relationship or personality conflicts and sexual frustrations
• Losing a job
• Academic stress or continuing educational pressure
• Emotions such as boredom, hunger, anger, depression, fear, and anxiety
• Toxins and pollutants from your food or environment
• Excessive heat, cold, or humidity
• High altitude or poor oxygen availability (including shallow chest breathing)
• Poorly designed, restrictive, or uncomfortable clothing and shoes
• Psyching yourself up too frequently (too much WHM, waking up too early, working too hard)
• Pressure to perform and constant attention from social media
• Lack of encouragement or love from others

Measure your heart rate variability (HRV) to see if you’re chronically stressed. When the PNS is activated, it releases acetylcholine to induce a low heart rate and a state of relaxation (high HRV). A low HRV indicates a state of stress. If you are not well rested, the normal, healthy beat-to-beat variation in your rhythm falls. Abnormal variation can indicate a serious stress issue. Low HRV primarily arises from poor diet, poor breathing, relationship and work stress, overtraining, poor air quality, excessive artificial light exposure, electrical pollution from WiFi and Bluetooth signals, or impure water.

4. Sleep Deprivation:

Getting between 4-5 hours sleep per night causes insulin resistance and high glycemic variability, leading to diabetes, appetite cravings, and weight gain. Sleep deprivation is known to raise cortisol levels, reduce glucose tolerance, and increase SNS activity. It also makes you want to consume more sugar and hedonistic, vegetable-oil laden snack foods.

5. Snacking and Postworkout Calories:

Needing to eat 6 small meals throughout the day to create a thermic effect to boost your metabolism has long been debunked. Frequent snacking increases glycemic variability and prevents you from getting the gut-and longevity-boosting benefits of fasting. There is no evidence that eating more than 3 meals per day boosts your metabolism, helps you lose weight, or aids in appetite control. The belief that you will enter starvation mode if you don’t eat frequently is also false. It takes about 3 days of complete fasting or up to 4 weeks of extreme caloric restriction for your body to downregulate metabolism and thyroid activity. Short-term fasts (daily, overnight 12-16 hour fasts) will actually increase your metabolic rate due to an increase in norepinephrine, which signals fat cells to break down.

Is is also a myth that you need to eat or drink protein immediately after a workout to maximize muscular adaptation, repair damaged tissues, and rapidly shuttle glycogen into muscle for anabolic growth during a limited window of maximum carbohydrate absorption. The reality is, as long as you have eaten at some point prior to working out, there is no need to quickly drink down a protein drink. Waiting to eat after a workout can actually boost testosterone and growth hormone, unless you are performing 2 hard workouts a day.

6. Not Moving Enough:

Weight loss requires expending more energy than what you put in. Even in people who exercise, habitual sedentary behavior is associated with metabolic syndrome, increased risk of obesity, and type 2 diabetes, cardiovascular disease, and premature mortality. When you are regularly sedentary for extended periods, your blood sugar levels go haywire because low levels of physical activity cause changes in insulin signaling, glucose transport, and the activity of lipoprotein lipase, the primary enzyme responsible for breaking down fats.

7. Too Much Exercise:

Excessive exercise can cause elevated levels of cortisol and inflammation. Severe overtraining leads to immune system damage, fatigue, mood disturbances, physical discomfort, sleep difficulties, and reduced appetite. Take days off, have sauna sessions, easy yoga, massage, cold soak, a hike, etc.

8. Chronic Cardio:

Excessive cardio may cause Phidippides cardiomyopathy (enlarged and scarred heart and biomarkers such as troponin and natriuretic peptides).

Endurance training and chronic cardio create a state of extreme metabolic efficiency. By performing long bouts of cardio exercise your body strips off energetically expensive muscle and stores body fat for energy, while also downregulating anabolic hormones such as testosterone and growth hormone. Muscle tissue mobilizes fat stores, so the less muscle mass you have, the less body fat you will use. Aerobic exercise and cardio are only effective when you are both overweight and new to exercise. If you are already active, you should engage in short, high intensity interval cardio sessions and switch cardio modes frequently.

9. The SAID Principle:

Specific Adaptation to Imposed Demands. Your body will eventually adapt to the demands you place upon it. Consistency is good for habit building, circadian consistency, and reducing overall stress, but if the scales aren’t moving it might be time to change up your exercise timing and type.

Modification #1: Combine Exercises:

• If weight lifting, you can combine many lifts into highly dynamic movements, e.g. squats with a shoulder press.

Modification #2: Implement Active Rest Periods:

• Rather than resting between sets, do a 30, 60, or 90s cardio boost. For example, after doing lat-pull downs you could run to the rower and sprint for a minute.

Modification #3: Take it Outside:

• Grab some weighted gear and go for a hike. The unpredictability can increase physical demand and throw your body new curveballs.

Modification #4: Change the Center of Gravity:

• Change between dumbbells, barbells, kettlebells, and medicine balls. Maybe even change directions with a cable machine.

Modification #5: Work Out at Different Time of Day:

• Not ideal if you have trouble sleeping.

10. Not Enough Exposure to Cold:

Brown adipose tissue (BAT) is primarily located around the sternum, clavicle, and rib cage and generates heat by directly mobilizing the energy stored in white fat (non-shivering thermogenesis) and occurs in the mitochondria of BAT cells when calories are turned into heat instead of ATP. The hypothalamic and stem regions of the brain cause an upregulation of the SNS when they are activated by the sensation of cold.

In addition to daily cold showers at no more than 55F, a weekly cold soak for 20 minutes in an ice tub, and frequent forays from the sauna to the cold and back.

Strike Fat Burning:

1. Strike: Consume a cup of coffee or green tea to mobilize fatty acids and slightly boost your metabolic rate (no sugar, cream, MCT, or milk). You can add bitter melon extract, berberine, a shot of apple cider vinegar, or a tsp. of Ceylon cinnamon or cayenne extract. No calories. If you are concerned about losing muscle mass you can have 10-20g of EAAs.
2. Stroll: Before eating anything (could be after the coffee) do a 10-40 minute light aerobic session. Something that can be done 24/7, 365 days a year in a fasted state. A walk in the sunshine, yoga, walking the dog, a bike ride, a leisurely swim, etc.
3. Shiver: 5 minutes of cold exposure.

11. Hormonal Imbalances:

Exposure to chemicals such as pesticides and plasticizers; external stress such as relationship or financial problems; internal stress such as viruses, heavy metal accumulation, and blood sugar swings; dietary contaminants; deficiencies in critical micronutrients; lack of sleep; and poor digestive health. When hormones are disrupted, metabolism slows down, appetite rages, and inflammation manifests.

Women have higher estrogen, which promotes cell division, cell growth, and the formation of fat tissue in excessive amounts. They also produce progesterone, which protects against such excessive fat growth. Progesterone declines with age faster than estrogen production, so between 30-50, women can develop estrogen dominance.

Men can experience similar effects but with lowered testosterone and higher estrogen.

Strategies to fix hormonal imbalance after completing a DUTCH urine test:

Hormone Strategy #1: Eat More Cruciferous Vegetables:

• Broccoli, cauliflower, brussels sprouts, and cabbage. They contain indole-3-carbinol, an antioxidant that metabolizes excess estrogen.

Hormone Strategy #2: Filter Your Water:

• Heavy metals and chemicals like fluoride found in drinking water can damage the endocrine system. By installing a drinking water filtration system, such as reverse osmosis filter, in your home, with a remineralizer to refortify your water with calcium, magnesium, and potassium.

Hormone Strategy #3: Use a Glass or Stainless-Steel Products Instead of Plastic:

• BPA can seep from plastic bottles and cups into your drinking water or food.

12. Exposure to Toxins and Chemicals:

PCBs, DDT, DDE, and BPA have been found in high concentrations in human fat tissue and cause significant metabolic damage, hormonal imbalances, and even more fat storage. Toxins are shoveled into adipose tissue to protect other functional tissues and the internal organs. This is why a rapid fat loss regimen often results in skin rashes, zits, and diarrhea: as you mobilize fat, you also mobilize the toxins it contains.

Filter your water, get lots of antioxidants berries and dark leafy greens, and eat fiber. Fiber acts like a sponge and can soak up toxins from your system as they are released. 35-60g of fiber per day from organic produce.

13. Food Allergies and Intolerances:

Proteins that cause an immunoglobulin E reaction cause hives, shock, severe drops in blood pressure, respiratory distress, and anaphylactic reactions. Staying alive is the higher priority here. In those with intolerances, some proteins are indigestible due to insufficient enzyme levels that dissolve fructose, or low levels of the enzyme lactase. Then there are those with gluten intolerances. Both allergies and intolerances involve an inflammatory response, which can lead to weight gain if you consistently eat foods you can’t tolerate. Cyrex Laboratories does a food intolerance panel. Sometimes the reaction is due to a certain food not being cooked in a way that breaks down protein to a digestible form.

14. Micronutrient Deficiencies:

Vitamin D, chromium, biotin, thiamine, and antioxidants. Deficiencies in these can prevent fat loss via mechanisms that include altered gene transcription, amplification of intracellular insulin signaling, and changes to glucose and amino acid metabolism. Metabolism and weight loss are also negatively affected by deficiencies in magnesium, boron, vitamin A, vitamin K, and choline. Micronutrient issues may be caused by digestion issues or because many of these nutrients are fat soluble, fat deficiencies and malabsorption. People with tuberculosis need more vitamin C and vitamin A. Get a lab test like Genova ION.

15. Hypothyroidism:

Thyroxine (T4) and triiodothyronine (T3) are produced by the thyroid gland and influence the metabolic rate of lipids, cholesterol, glucose, and proteins within the cells in your body. Underactivity may be caused by deficiencies in iodine and selenium, but also a birth defect called congenital hypothyroidism. Excess stress can cause disorders of the hypothalamus that reduce T3 and T4. Long-term caloric or carbohydrate deprivation can also reduce thyroid activity. Get a blood test for thyroid activity or a resting metabolic rate test. If you do have hypothyroidism, slow down, don’t over-train, seek out nutrient dense, thyroid supporting foods: seaweed and dulse for iodine, Brazil nuts, shellfish, and oysters for selenium, and coconut oil for proper thyroid conversion and metabolism in the gut.

16. Lack of a Regular Eating Schedule:

Establish consistent eating patterns. Women seem to benefit the most form this regularity. Regular meal times increased postprandial thermogenesis, insulin sensitivity, and blood lipids.

9: Sexy Forever: How to build functional muscle for life

Longevity and Lifting 101

Muscle biopsies from a study found that gene expressions regarding mitochondrial aging that are downregulated with age were upregulated with exercise, while genes that were upregulated with age were downregulated with exercise. Strength training reversed nearly 40 years of aging, in regards to mitochondrial health. Exercise also promotes the growth of fat burning fast-twitch muscle fibers and even protects DNA from the wear and tear of aging by acting on telomeres, the end caps if DNA molecules.

Telomeres cap the chromosomes in your cells and protect them form damage. As you age, telomeres wear out and shorten from repeated cell division, oxidative stress, and inflammation, eventually leaving your cells’ chromosomes unprotected. When the telomeres are worn down, the wear and tear begins on the genes and yours cells become damaged.

When a cell prepares to divide, the double helix of a DNA strand inside the chromosome is unzipped, leaving the genes open so they can be copied. But the telomere at the ends of the chromosome can’t be completely copied, so once the DNA has been copied, a little bit of the telomere gets snipped off.

A Swedish study found that some people’s telomeres actually lengthen rather than shorten. However, it could just be an early sign of cancer. An at home test is Teloyears.

Both men and women who exercised had longer telomere lengths than sedentary subjects 10 years younger. Even after adjusting for age, weight, diseases, socioeconomic status, and smoking.

When mice had their Akt1 gene activated they grew type II fibers without exercise. When turned off, they went back to type I fibers and became more obese and insulin resistant. You burn fat faster with more type II fibers it appears.

Endurance exercise seems to be effective at preserving telomere lengths. Although, to get the telomere lengthened benefit of endurance running the subjects had to be doing 30-40 minutes of cardio 5 times per week.

Beyond the age of 30, we lose approximately 6 pounds of muscle mass per decade. Powerlifters’ telomeres were significantly longer than those of the control group and were positively correlated to the powerlifters’ individual records in the squat and dead lift. The stronger the powerlifter, the longer his telomeres were.

Lifting Heavy Stuff Can Make You Live Longer

Older adults who engaged in strength training at least twice a week had 46% lower odds of death for any reason than those who did not. They also had 41% lower odds of dying from cardiac problems and 19% lower odds of dying from cancer.

What Kind Of Weight Training Is Best?

Compact and explosive muscle beats out pure muscle mass for slowing aging. The healthiest muscles are found on a wiry physique of modest size, capable of exerting a lot of force over a short period. The minimum effective dose of strength training would be two specific workouts per week. The first workout is a super-slow lifting protocol (similar to Dr. Doug McGuff in Body by Science). For 12-20 minutes, perform multi-joint exercises with relatively heavy weights, doing each rep over 30-60s.

• An upper-body push (e.g., overhead presses, push-ups, chest presses)
• An upper-body pull (e.g., bent or upright rows, lat pull-downs, pull-ups)
• A lower-body push (e.g., leg presses, squats)
• A lower-body pull (e.g., dead lifts, Romanian dead lifts, lower back extensions, reverse hyperextensions)

Performing reps slowly has low injury-producing potential. Super-slow resistance training to muscular fatigue results in the same type of cardiovascular adaptations caused by a long run (lactic acid buffering, increased mitochondrial density, and better blood pressure).

The second workout is a high-intensity bodyweight circuit designed by researchers to maintain strength and muscle in as little time as possible. Each exercise is to be performed for 30s, with 10s rest between exercises.

Except for wall sits, perform as explosive as possible:

• Jumping jacks or burpees
• Wall sits
• Push-ups or clapping push-ups
• Crunches or knee-ups
• Step-ups or lunge jumps
• Squats or squat jumps
• Dips
• Planks
• Jump rope, stair sprints, or running in place with high knees
• Lunges or lunge jumps
• Push-ups with rotation
• Side planks

Why Bigger Muscles Aren’t Better

There is a direct link between your power-to-mass ratio and your longevity. Larger muscles take far more energy to carry and cool and require far more antioxidants for repair, recovery, and mitochondrial activity. Excess muscle mass negatively impacts longevity and is backed up by data on growth hormone (GH) and insulin-like growth factor 1 (IGF-1), which both play a role in the aging process. GH, which is secreted by your pituitary gland, stimulates the production of IGF-1, which is anabolic and promotes the growth and repair of skeletal muscle and neurogenesis. Research suggests that longevity is more highly correlated with muscle quality and the ability of the muscle to support daily functional activities such as walking, sprinting, and lifting heavy stuff, all of which positively impact insulin resistance, fat burning rates, mitochondrial density. mobility, muscle fiber type, and strength.

The greater the proportion of a muscle’s contractile tissue to its noncontractile tissue, the greater the amount of force it can produce for its size and the greater its muscle quality. Higher quality muscles developed for performance rather than size also have more mitochondrial density and more energy producing capacity per pound of muscle.

Injecting growth hormone is a popular tactic for stimulating muscle growth, improving wound and bone fracture healing, improving sleep quality, and enhancing longevity. However, GH may shorten lifespan by making the body too anabolic.

• GH travels to the liver and switches on the production of 9 proteins. 2 of which are IGF-1 and IGF-2, but the rest are binding proteins. Binding protein 1 (BP1) reduces the risk of cardiovascular disease. BP2 deficiency leads to reduced insulin sensitivity and increased risk of diabetes. BP4 has strong anti-colon cancer factors and increases apoptosis. BP5 stores IGF-1 and transports it to the bone to support bone health, and BP6 improves neural function, neuroprotection, and neurogenesis. BP3 is a significant carrier of IGF-1, which also mitigates the risk of colon cancer. This is because it absorbs IGF-1, which stimulates cell production. Meaning, by injecting GH you may increase IGF-1 and increase the risk of cancer cell growth.
• A protein called p53 acts as a regulatory mechanism for cancer by determining whether a mutation-carrying cell is reproducing and tries to fix the mutation. If it cannot fix the mutation, p53 turns on the production of BP3, which absorbs IGF-1, so that it can’t stimulate cell reproduction.
• All these binding proteins are turned on by GH, so GH does have a role in longevity, but if your binding protein levels are inadequate, due to low antioxidant intake, a diet void in wild plants, or lack of proper supplementation with nutrients like quercetin, it is possible that GH treatment will increase your risk of cancer.
• GH levels climb 200-300% with one day of fasting and remain elevated for up to 48 hours (Dr. Jason Fung).

2 Nontraditional Ways to Build and Maintain Muscle

1. Electrical Muscle Stimulation (EMS):

Your muscles don’t know the difference between a voluntary and an electrically induced one. To use an EMS device, you place the electrodes on your skin at each end of the target muscle. There are 3 ranges of EMS frequencies, each of which activates one of the three types of muscle fibers: slow twitch, intermediate fast twitch, and fast twitch. Quite effective for nervous system training if you practice deep diaphragmatic breathing at the same time.

2. Heat Stress:

Heat stress prevents muscle loss by triggering the release of heat shock proteins (HSPs), which eliminate free radicals, support antioxidant production, and repair misfolded, damaged proteins in muscle tissue. One HSP (HSP70) is associated with longevity. Two 20 minute sauna sessions at an even warmer temperature separated by a 30 minute recovery period resulted in a fivefold increase in growth hormone levels. Combining exercise and heat stress creates a synergistic increase in GH.

Sauna exposure also increases blood flow to skeletal muscles and helps fuel them with glucose, amino acids, fatty acids, and oxygen while removing metabolic by-products like lactic acid and calcium ions. Sauna exposure can even build new blood cells at a rate similar to EPO.

https://bengreenfieldfitness.com/article/biohacking-articles/science-of-sauna/

Enter 6 of the Fittest Old People On the Planet

Antiaging Tip #1: Eat Real Food (Charles Eugster)

• Variety is key. Drink protein shakes to counteract protein synthesis changes with age, avoid sugar, eat heaps of meat, especially fat. He is of Northern European ancestry so would probably suffer from eating a fat-free or low-fat diet.

Antiaging Tip #2: Learn New Stuff (Laird Hamilton)

Try different tasks.

• The PFC is improved by meditation, language games like crossword puzzles and Scrabble, and strategy games like chess.
• The temporal lobes are improved by memory games and learning musical instruments.
• The parietal lobes are improved by juggling, map reading, and logic games like table tennis.
• The cerebellum is improved by dancing, yoga, tai chi, and coordination games like table tennis.

Dr. Daniel Amen (Change Your Brain, Change Your Life):

• Touch your thumbs to your index fingers while chanting “saa.”
• Touch your thumbs to your middle fingers while chanting “taa.”
• Touch your thumbs to your ring fingers while chanting “naa.”
• Touch your thumbs to your pinkies while chanting “maa.”
• Repeat the sounds out loud for 2 minutes, then whisper for 2 minutes, repeat silently for 4 minutes, whisper again for 2 minutes, and finish by repeating them out loud for another 2 minutes. Then sit quietly for 1-2 minutes.

Antiaging Tip #3: Lift, Move, Sprint (Mark Sission)

Ultimate frisbee, high intensity treadmill intervals, or hard uphill cycling once every 7-10 days. Also, a full body workout 1-3 times per week for 7-30 minutes. Avoid being sedentary by doing low intensity aerobic activity like paddle boarding.

Antiaging Tip #4: Do Epic Things (Don Wildman)

Push yourself to do intense workouts that challenge you.

Antiaging Tip #5: Train Eccentrically (Art De Vany)

Significant antiaging effect and increase in GH and testosterone. Improves injury rehabilitation, reduced risk of injury, increased gains in strength, stronger connective tissue, and improved muscle function. Eccentric training can double stem cell counts in your muscles without exhausting them. The cells that exit, known as satellite cells or mesenchymal-like stem cells are crucial for muscle regrowth after exercise.

Antiaging Tip #6: Stay Supple (Olga Kotelko)

Full-body foam rolling techniques.

They all have regularity as a common theme.

Heart disease is rooted in SNS overload, mineral deficiencies, and an unwillingness to treat the vessels in your body more like the roots and vessels in a plant:

1. Autonomic nervous system imbalance: HRV testing suggests that many patients who have had a myocardial infarction (MI) have reduced PNS activity in the days, weeks, and months leading up to it. Most MIs result from a combination of chronically low PNS activity and a temporary stressful event like a hard workout. A consequence of chronic stress, diabetes, hypertension, smoking, and a lack of physical activity.
2. The problem isn’t coronary arteries: The heart can do its own bypass in the case of a chronic disruption of blood flow through one of 3 major coronary arteries. It is only in the case of chronic diseases like diabetes that MIs occur. Get an adequate intake of good, clean water and a high intake of a full spectrum of minerals (calcium, phosphorus, zinc, magnesium, potassium, and trace minerals).
3. Metabolic acidosis: The production and buildup of lactic acid in heart tissue. When the heart finds itself in a stressful situation and its mitochondrial can’t produce enough energy, it undergoes a glycolytic shift and begins to ferment sugar for fuel. Lactic acid accumulates in the surrounding tissues and eventually leads to angina or chest pain. The lactic acid leads to a lower pH in the heart, which prevents calcium from entering myocardial and inhibits the contraction of heart fiber muscles. Eventually cell death occurs in the surrounding tissue, and this is called a MI.

Dr. Cowan: Strophanthus improves the PNS function and cardiac microcirculation and converts lactic acid into pyruvate, the heart’s preferred fuel.

Takotsubo Cardiomyopathy (broken heart syndrome): more likely to die of a heart attack caused by chronic anxiety or a poor relationship than of heart attack caused by squatting, deadlifting, or running a marathon. A sudden or temporary weakening of the heart muscle, often triggered by emotional stress. Lethal ventricular arrhythmias, ventricular rupture, and heart failure.

Eliminate chronic stress, keep yourself well hydrated, consume adequate minerals, ensure your heart is not constantly burning glucose as fuel, and fix any weak or broken relationships in your life.

10: Fitness Decoded: The ultimate blueprint for a perfect body

The Minimum Effective Dose of Exercise

Researcher Klaus Gebel: Try to reach at least 150 minutes of physical activity per week and have around 20-30 minutes of that be vigorous activity (breathe hard and fast. muscles burning, and high heart rate).

Get Fit, Live a Long Time, and Look Good Naked

1. Cardiovascular Fitness:

Definition: The maximum amount of oxygen you can utilize, an amount called VO2 max (maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake, or maximal aerobic capacity).

How to do it: Minimum effective dose (MED) for maintenance is 5 x 4 minute high-intensity rounds at 87-97% of your maximum heart rate, with approximately 4 minutes of rest or low activity after each round.

2. Maximum Muscular Endurance and Aerobic Capacity:

Definition: Your maximal muscular endurance is the amount of work your muscles can endure, and your maximum aerobic capacity is the maximum amount of time you can “do battle” while keeping your force output high.

How to do it: Tabata sets – 4 minutes of going all out for 20s, resting for 10s, and repeating. 2 x per week with full body bodyweight exercises.

3. Ideal Strength-to-Muscle-Mass Ratio:

Definition: Wiry, explosive muscle that is functional and strong.

How to do it: Super-slow lifting protocol (30-60s reps and relatively high weights)

• Upper-body push (overhead press, push-ups, chest press)
• Upper body pull (bent or upright rows, lat-pull downs, pull-ups)
• Lower body push (leg press, squats)
• Lower body pull (deadlifts, Romanian deadlifts, lower back extensions, reverse hyperextensions)

Seven-minute workout (30s with 10s rest between):

• Jumping jacks or burpees
• Wall sits
• Push-ups or clapping push-ups
• Crunches or knee-ups
• Step-ups or lunge jumps
• Squats or squat jumps
• Dips
• Planks
• Lunges or lunge jumps
• Jump rope, stair sprints, or running in place with high knees
• Push-ups with rotation
• Side planks

4. Maximum mitochondrial density:

Definition: Mitochondria are responsible for producing ATP. Mitochondrial biogenesis is the creation of new mitochondria, and increasing mitochondrial density means packing the maximum number of mitochondria into your muscles so you can metabolize more fat and glucose.

How to do it: 4 x 30s all out sprints activates mitochondrial biogenesis in the skeletal muscle of humans. 3 sets of 5 x 4s treadmill sprints with 20s rest between sprints 3 times per week has the same effect.

Summary: All you need is short, intense sprints. Tabata sets will cover most of your mitochondrial bases, but if you have time to spare after your strength or endurance workouts, perform a few brief, intense sets of sprints.

5. Optimized fat burning, metabolic efficiency, and blood sugar control:

Definition: Maximizing your body’s ability to generate ketones and burn fatty acids for fuel while avoiding frequent fluctuations in blood sugar.

How to do it:

• Perform short aerobic workouts as many mornings during the week as possible, preferably in an overnight fasted state
• Avoid frequent snacking
• Save all your carbohydrates for the end of the day, and until then eat high amounts of healthy fats with moderate amounts of protein
• Stay physically active all day long – use a standing workstation and take jumping jacks or walking breaks
• Become more resilient by engaging in cold thermogenesis and sauna therapy

Summary: Start each day with 10-30 minutes of light, fasted-state activity (yoga, walking the dog, yard work), take at least one cold shower per day, visit the sauna at least once per week, consume only nutrient dense carbohydrates like sweet potatoes and dark, leafy greens, and be as active as possible all day long. You can even control blood glucose fluctuations with a simple 15 minute walk after the day’s main meal.

6. Maximum stamina:

Definition: The ability to move at low to moderate intensity for 90 minutes or longer. Around the 90 minute mark, your muscle and liver glycogen stores run out, and your body has to burn fat for fuel.

How to do it: Once or twice per month, do something like a backpacking trip, long bike ride, Bikram yoga session, or anything else that combines endurance, mental focus, and low-to-moderate-intensity physical activity. Try to do it in a fasted state or with ketone, amino acids, and electrolytes.

The Bottom Line

A typical program to optimize physique and life span would look like this:

• 5 x intense 4 minute intervals, one session every 2 weeks
• 2-3 x Tabata sets per week
• 1 x 12-20 minute super-slow strength session per week
• 1 x 7-14 minute high intensity bodyweight workout per week
• A short series of sprint bursts 1-3 x per week, such as 5 x 4s all out sprints broken up by 20s rest periods
• A fasting protocol and limited snacking
• Low-level physical activity all day long
• 1 x 90 minute or longer stamina session 1-2 x per month

WEEK 1

Cold Thermogenesis:

Choose 5 to 7 days this week and complete the following 5-minute showering protocol in a fasted state: 10 seconds of warm water followed by 20 seconds of cold water, 10 times through. In addition, choose one day and do either a 10-minute ice-cold shower or 15 to 20 minutes of full-body cold-water immersion

DAY 1: Foundation Training

You will need the book True to Form: How to Use Foundation Training for Sustained Pain Relief and Everyday Fitness by Dr. Eric Goodman to do this properly. Go through each of the ten foundation exercises in the book just once (it will take you about 10 to 15 minutes), with a focus on perfect form.

Tabata Sets:

Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds. Go at an all-out, maximum-intensity pace each round. Cool down with nasal breathing and easy aerobic movement for 5 to 10 minutes.

DAY 2 Workout 1: Morning Fasted Fat Burning

Before breakfast, perform 20 to 30 minutes of light cardio: yoga, fast walking, cycling, the elliptical, swimming, or hiking. The goal is to burn fat and lean up. You can drink a cup of plain black coffee or tea before this, but don’t consume any calories until you are done. If you can’t perform this cardio in the morning, do it after dinner and don’t eat anything afterward.

Workout 2: Swim Hypoxic Sets (optional)

Perform a 500-meter warm-up. Then swim 12 rounds of 25 meters each. During each round, do not breathe, or keep breathing to a minimum. Recover for 10 seconds, then repeat. Swim as smoothly as you can—you don’t need to sprint. See what changes in technique and fluidity you can make to conserve energy and oxygen.

Workout 3: The 7-Minute Workout

Perform each exercise for 30 seconds with 10 seconds of rest between exercises. One round takes about 7 minutes, but, if time allows, I recommend doing 2 or 3 rounds. Be sure to use good form on each exercise.

• Jumping jacks
• Wall sits
• Push-ups
• Crunches
• Step-ups
• Squats
• Dips
• Planks
• Running in place with high knees
• Lunges
• Push-ups with rotation
• Side planks

DAY 3 Workout 1: Metabolic Mobility (The Ultimate Foam Roller Routine)

At each station, make 20 to 30 passes with the foam roller. Making one pass means you go up the muscle group and back down.

• Station 1: Perform 10 burpees. Foam-roll the Achilles tendon and calf on your right leg.
• Station 2: Perform 10 burpees. Foam-roll the Achilles tendon and calf on your left leg.
• Station 3: Foam-roll your right hamstring. Perform 20 forward and backward high leg swings with your right leg.
• Station 4: Foam-roll your left hamstring. Perform 20 forward and backward high leg swings with your left leg.
• Station 5: Perform 10 burpees. Foam-roll the outside of your right hip.
• Station 6: Perform 10 burpees. Foam-roll the outside of your left hip.
• Station 7: Foam-roll the IT band on your right leg (located on the outside of your thigh). Perform 20 side-to-side leg swings with your right leg.
• Station 8: Foam-roll the IT band on your left leg. Perform 20 side-to-side leg swings with your left leg.
• Station 9: Perform 10 burpees. Foam-roll the adductors (on the inside of your thigh) on your right leg.
• Station 10: Perform 10 burpees. Foam-roll the adductors on your left leg.
• Station 11: Perform 50 jumping jacks. Foam-roll your back from bottom to top.
• Station 12: Perform 50 jumping jacks. Foam-roll your entire right shoulder complex.
• Station 13: Perform 50 jumping jacks. Foam-roll your entire left shoulder complex.
• Station 14: Perform 10 burpees. Foam-roll your neck (back, left side, right side).
• Station 15: Perform 10 burpees. Foam-roll the front of both quads.

Workout 2: Tabata Sets

Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine) with 10 seconds of rest between rounds. Go at an all-out, maximum-intensity pace each round. Cool down for 5 to 10 minutes.

DAY 4 Workout 1: Morning Fasted Fat Burning

Before breakfast, perform 20 to 30 minutes of light cardio: yoga, fast walking, cycling, the elliptical, swimming, or hiking. You can drink a cup of plain black coffee or tea before this, but don’t consume any calories until you are done. If you can’t perform this cardio in the morning, do it after dinner and don’t eat anything afterward.

Workout 2: Super-Slow Routine

DAY 5 Workout 1: Tabata Sets

Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine) with 10 seconds of rest between rounds. Go at an all-out, maximum-intensity pace each round. Cool down with nasal breathing and easy aerobic movement for 5 to 10 minutes.

Workout 2: Sauna

Spend 20 to 40 minutes (as long as you can tolerate) in a dry sauna. Focus on deep breathing, box breathing (four count in, four count hold, four count out, four count hold), occasional yoga moves, and stretches. Drink water in moderation (as little as you can get away with). Finish up with a cold shower. It is fine for your heart rate to get high during this session and for it to feel a bit uncomfortable.

DAY 6 Workout 1: Morning Fasted Fat Burning

Before breakfast, perform 20 to 30 minutes of light cardio: yoga, fast walking, cycling, the elliptical, swimming, or hiking. You can drink a cup of plain black coffee or tea before this, but don’t consume any calories until you are done. If you can’t perform this cardio in the morning, do it after dinner and don’t eat anything afterward.

Workout 2: Mitochondrial and Metabolic Sprints

Do an all-out, maximum-intensity sprint on a rowing machine, bike, or elliptical (kettlebell swings, lunge jumps, or squat jumps can be used as a substitute) for 4 rounds of 30 seconds with 4 minutes of active rest between rounds. Active rest can be walking, easy jogging, or easy cycling. Finish with five 4-second all-out sprints, with 20 seconds of rest between sprints.

DAY 7 Workout 1: Deep Breathing & Yoga

Engage in deep, nasal belly breathing during a morning yoga routine, for ideally 45 to 60 minutes. Try to do this routine in the sunshine to amplify vitamin D levels. If that isn’t an option, use a brightly lit room. Focus on your breath. Whatever routine you perform, you should preferably perform it alone. No power or calorie-blasting yoga! 

Workout 2: Morning Fasted Fat Burning

Before breakfast, perform 20 to 30 minutes of light cardio: brisk walking, cycling, the elliptical, swimming, hiking, or anything else you can perform while maintaining an easy, conversational, aerobic pace. You can drink a cup of plain black coffee or tea before this, but don’t consume any calories until you are done. If you can’t perform this cardio in the morning, do it after dinner and don’t eat anything afterward.

Hot-Cold Contrast

Alternate between a 5-minute cold shower, cold soak, or easy cold-water swim (the water must be 55 degrees or less) and a 10-minute dry sauna or wet sauna session. Cycle between these for as long as possible, preferably for 30 to 45 minutes, which would allow you to perform two or three cycles.

WEEK 2

Cold Thermogenesis:

Choose 5 to 7 days this week and complete the following 5-minute showering protocol in a fasted state: 10 seconds of warm water followed by 20 seconds of cold water, 10 times through. In addition, choose one day and do either a 10-minute ice-cold shower or 15 to 20 minutes of full-body cold-water immersion.

DAY 1 Workout 1: Tabata Sets

Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine) with 10 seconds of rest between rounds. Go at an all-out, maximum-intensity pace each round. Cool down with nasal breathing and easy aerobic movement for 5 to 10 minutes.

Workout 2: Foundation Training

Go through each of the ten Foundation exercises in the book True to Form by Dr. Eric Goodman just one time with a focus on perfect form.

DAY 2 Workout 1: The 7-Minute Workout

Perform each exercise for 30 seconds with 10 seconds of rest between exercises. If time permits, attempt to do 2 or 3 rounds. Use good form on every exercise.

• Jumping jacks
• Wall sits
• Push-ups
• Crunches
• Step-ups
• Squats
• Dips
• Planks
• Running in place with high knees
• Lunges
• Push-ups with rotation
• Side planks

Workout 2: Morning Fasted Fat Burning

Before breakfast, perform 20 to 30 minutes of light cardio: brisk walking, cycling, the elliptical, swimming, hiking, or anything else you can perform while maintaining an easy, conversational, aerobic pace. You can drink a cup of plain black coffee or tea before this, but don’t consume any calories until you are done. If you can’t perform this cardio in the morning, do it after dinner and don’t eat anything afterward.

Workout 3: Swim Hypoxic Sets (optional)

Perform a 500-meter warm-up. Then swim 12 rounds of 25 meters each. During each round, do not breathe, or keep breathing to a minimum. Recover for 10 seconds, then repeat. Swim as smoothly as you can—you don’t need to sprint. See what changes in technique and fluidity you can make to conserve energy and oxygen.

DAY 3 Workout 1: Tabata Sets

Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine) with 10 seconds of rest between rounds. Go at an all-out, maximum-intensity pace each round. Cool down with nasal breathing and easy aerobic movement for 5 to 10 minutes.

Workout 2: Metabolic Mobility

At each station, make 20 to 30 passes with the foam roller. Making one pass means you go up the muscle group and back down.

• Station 1: Perform 10 burpees. Foam-roll the Achilles tendon and calf on your right leg.
• Station 2: Perform 10 burpees. Foam-roll the Achilles tendon and calf on your left leg.
• Station 3: Foam-roll your right hamstring. Perform 20 forward and backward high leg swings with your right leg.
• Station 4: Foam-roll your left hamstring. Perform 20 forward and backward high leg swings with your left leg.
• Station 5: Perform 10 burpees. Foam-roll the outside of your right hip.
• Station 6: Perform 10 burpees. Foam-roll the outside of your left hip.
• Station 7: Foam-roll the IT band on your right leg (located on the outside of your thigh). Perform 20 side-to-side leg swings with your right leg.
• Station 8: Foam-roll the IT band on your left leg. Perform 20 side-to-side leg swings with your left leg.
• Station 9: Perform 10 burpees. Foam-roll the adductors (on the inside of your thigh) on your right leg.
• Station 10: Perform 10 burpees. Foam-roll the adductors on your left leg.
• Station 11: Perform 50 jumping jacks. Foam-roll your back from bottom to top.
• Station 12: Perform 50 jumping jacks. Foam-roll your entire right shoulder complex.
• Station 13: Perform 50 jumping jacks. Foam-roll your entire left shoulder complex.
• Station 14: Perform 10 burpees. Foam-roll your neck (back, left side, right side).
• Station 15: Perform 10 burpees. Foam-roll the front of both quads.

DAY 4 Workout 1: Super-Slow Routine

Workout 2: Morning Fasted Fat Burning

Before breakfast, perform 20 to 30 minutes of light cardio: brisk walking, cycling, the elliptical, swimming, hiking, or anything else you can perform while maintaining an easy, conversational, aerobic pace. You can drink a cup of plain black coffee or tea before this, but don’t consume any calories until you are done. If you can’t perform this cardio in the morning, do it after dinner and don’t eat anything afterward.

DAY 5 Workout 1: Tabata Sets

Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine) with 10 seconds of rest between rounds. Go at an all-out, maximum-intensity pace each round. Cool down with nasal breathing and easy aerobic movement for 5 to 10 minutes.

Workout 2: Sauna

Spend 20 to 40 minutes (as long as you can tolerate) in a dry sauna. Focus on deep breathing, box breathing (four count in, four count hold, four count out, four count hold), occasional yoga moves, and stretches. Drink water in moderation (as little as you can get away with). Finish up with a cold shower. It is fine for your heart rate to get high during this session and for it to feel a bit uncomfortable.

Workout 3: Foundation Training

Go through each of the ten Foundation exercises in the book True to Form by Dr. Eric Goodman just once with a focus on perfect form.

DAY 6 Workout 1: 4-Minute HIIT with 4-Minute Rest Periods for VO2 Max

Complete five rounds of intense 4-minute intervals. Go at the maximum pace you can maintain without compromising on form. Take a 4-minute easy, aerobic, active rest period between each round. You can run, bike, swim, use the elliptical, or row. 

Workout 2: Morning Fasted Fat Burning

Before breakfast, perform 20 to 30 minutes of light cardio: brisk walking, cycling, the elliptical, swimming, hiking, or anything else you can perform while maintaining an easy, conversational, aerobic pace. You can drink a cup of plain black coffee or tea before this, but don’t consume any calories until you are done. If you can’t perform this cardio in the morning, do it after dinner and don’t eat anything afterward.

DAY 7 Workout 1: Hot-Cold Contrast

Alternate between a 5-minute cold shower, cold soak, or easy cold-water swim (the water must be 55 degrees or less) and a 10-minute dry sauna or wet sauna session. Cycle between these for as long as possible, preferably for 30 to 45 minutes, which would allow you to perform two or three cycles.

Workout 2: Morning Fasted Fat Burning

Before breakfast, perform 20 to 30 minutes of light cardio: brisk walking, cycling, the elliptical, swimming, hiking, or anything else you can perform while maintaining an easy, conversational, aerobic pace. You can drink a cup of plain black coffee or tea before this, but don’t consume any calories until you are done. If you can’t perform this cardio in the morning, do it after dinner and don’t eat anything afterward.

Workout 3: Deep Breathing and Yoga

Engage in deep, nasal belly breathing during a morning yoga routine, which, for this particular day, should ideally last 45 to 60 minutes. Try to do this routine in the sunshine to amplify vitamin D levels. If that isn’t an option, use a brightly lit room. Focus on your breath. The yoga routine you follow is up to you. Whatever routine you perform, you should preferably perform it alone. 

11: Biohack Your Body: Science, gear, and tools for building the perfect human

The Basics

• Kettlebell
• Jump rope
• Weighted backpack
• Weighted vest
• Medicine ball
• Stability ball (Swiss)
• Training mask:
  • High amounts of CO2 build up. so they can be good for increasing mental tolerance and stress resilience. When the respiratory compensation threshold is reached, a significant portion of the body’s drive to breathe is based on accumulating lactic acid levels. Which results in heavier respiration, inspiratory and expiratory muscle fatigue and an overall inability to sustain high intensity exercise. In studies, training masks act by increasing the RCT, which helps you develop the ability to sustain high-intensity exercise for a longer period of time.
• PowerLung:
  • A small, handheld resistance training device for the lungs. The best way to build fitness in your diaphragm and inspiratory and expiratory muscles is to train them.
• Relaxator:
  • Mouthpiece breathing device which adjusts resistance to exhaled mouth breathing. To maintain high levels of oxygen and CO2 simultaneously. Stimulates the diaphragm to work more efficiently.
• Handgrip trainer
• Neuro-grips:
  • Puts your system into neural overdrive, while trying to perform exercises like the push up on the device (essentially a grip on a thin piece of steel).
• Elastic bands (or the upgraded x3 bar):
  • Squat to overhead press
  • Side shuffles
  • Push-ups
  • Torso twists
  • Rows
• Suspension strap (e.g. TRX)
• Slider plates:
  • Knee tuck
  • Mountain climber
  • Skater
  • Reaching reverse lunge
  • Alligator walks
• Rings (wooden as easier to hold)
• Hex bar:
  • Allows dead lifting with minimal backpain.
• Blood flow restriction (BFR) straps
  • Kaatsu training straps, a sensor-monitored pneumatic air band that allows a user to set a very precise pressure, whereas a BFR strap is a glorified tourniquet (much cheaper though). Excellent while doing TRX workouts, kettlebells, isometric training, cardio machines, etc.

The Upgrades

• Keg
• Tire
• Sandbag
• Yoga trapeze:
  • Operates in the concepts of traction and inversion. Traction refers to and treatment or technique that pulls or lengthens the spine or other joints. Inverted positions alter blood flow and the flow of cerebrospinal fluid and can increase capillarization to the brain.
• Inversion table
• Rebounder:
  • Mini trampolining to increase the heart rate and expend oxygen while doing exercise that doesn’t feel strenuous.
• Plyometric boxes or bench
• Barbell rack
• Electrical muscle stimulator:
  • Compex, Marc Pro, NeuFit
• X3 bar
  • Isokinetic training: pushes back at your body the harder you press. Studies have found this type of variable resistance training creates muscle 3 times faster than conventional weight training with double to triple the gains in 1RM and triple the gains in average power. Variable resistance has shown to produce greater anabolic hormone responses and a higher increase in serum testosterone and GH than conventional lifting.
• Rowing machine
• VersaClimber
• Incline treadmill
• TrueForm treadmill (no motor)
• Assault AirBike
• Stand-up desk

The Guilty Pleasures

• Vibration Trainer:
  • Good for lymph flow in the morning, bodyweight workouts, and isometric squat and push-up holds. Frequencies between 25-40Hz.
• Vasper:
  • Ice sleeves wrapped around your appendages prior to and during training, grounded pads on the pedals, and pressurized cuffs, all in an elliptical-styled workout. Compression of the arms and legs while exercising at a low intensity has been shown to create the physiological effect of high-intensity exercise, also compressing the muscles to create quick lactic acid build up. This high lactic acid build up triggers a systemic recovery response, including the release of GH and testosterone. As your body temperature increases, blood vessels dilate at the surface, increasing blood flow to the skin and leaving less oxygen available for the muscles. When there is not enough blood to clear lactic acid, fatigue sets in. So, the ice-cold water in the sleeves allows for a cooling effect to make higher intensities more efficient and pleasant. 21 minute workouts, 3 times per week. Too expensive!!!
• ARX:
  • A machine that applies opposing resistance in direct proportion to the force you are applying throughout the rep. The entire effort is then recorded and displayed on the software.
• PeakFitPro:
  • A static contraction, isometric training machine.
• LiveO2:
  • Exercise with oxygen therapy (EWOT) is a method of breathing higher levels of oxygen during exercise in order to increase the amount of oxygen in your blood plasma. Promoting an expansion of capillaries and enhancing blood perfusion of congested capillary beds.
• Pulse Centers Pulse XL Pro PEMF Table
• Infrared Sauna

Ben used a Biomat before getting a True Wave II, which contains a carbon-based infrared heater with virtually no EMF.

12: Wolverine: A complete toolbox for recovering with lightening speed

How – And How Fast – Does Your Body Recover?

Muscular damage from a marathon may last up to 2 weeks and the absence of soreness is not a good indicator of healing. An Ironman event is similar and takes about 8-19 days. A CrossFit Workout of the Day would need about 2-3 days before the immune system and nervous system damage can recover after the brief hard-core 20-60 minute workout. A hike may only take a day or so.

Intestinal bacteria regenerate within several days, the intestinal wall within a couple weeks, and immune cells within 4 weeks. 25% of a liver can recover after 6 months. “Bioregulatory Medicine” and “The Healing Process” (Dr. Rudolf Steiner) discuss this subject.

“The ability to meet or exceed performance in a particular activity” necessitates important physiological functions that can be sped up or enhanced using strategies in this chapter:

• Repletion of creatine phosphate and ATP stores
• Rebuilding of muscle and liver glycogen
• Conversion of lactate into glycogen or removal of blood lactate
• Removal of CO2 via reaction of CO2 and H2O to form carbonic acid for subsequent removal via exhalation
• Clearance of acetylcholine and other neurotransmitters from skeletal muscle
• Removal of calcium ions from areas surrounding muscle fibers
• Repayment of oxygen debt post-exercise via respiration
• Downregulation of the SNS, blood pressure, heart rate, respiratory rate, and other acute responses to exercise or stress
• Restoration of enzymes that play a crucial role in metabolism, such as phosphofructokinase, a key enzyme in carbohydrate metabolism

The replenishment of ATP and creatine or conversion of lactate into useable fuel, occur during exercise and are referred to as “immediate recovery”. Repayment of oxygen debt or removal of CO2, occur within minutes and are referred to as “short-term recovery”. “Full recovery”, including restoration of enzymes and stored glycogen, removal of calcium ions, and a nervous system reset require hours-days.

Central nervous system recovery often gets overlooked. This requires replenishment of neurotransmitters and removal of chemicals such as ammonia. Exercise increases circulating neutrophil and monocyte counts and reduces circulating lymphocyte counts during recovery too. Requiring adequate carbohydrates and deep sleep to recover.

25 Recovery-Enhancing Tactics

1. Stem Cell Therapy:

Mesenchymal cells (MSCs) possess a broad range of healing abilities. They are directly responsible for healing damaged tissues after an injury: upon encountering damage, they release proteins that decrease inflammation, kill invading microbes, and trigger the growth of new connective tissue and blood vessels. In the event of severe damage or cell death, MSCs can turn themselves into healthy versions of damaged or destroyed cells and replace them. Combining them with exosomes MSCs with the ability to travel quickly and efficiently to the areas of the body where the stem cells are needed most.

A lab harvests MSCs from placenta, then uses culture expansion to expand the stem cell population by hundreds of millions and place them in a stressful culture medium to trick them into thinking their host is under duress. The MSCs sprout vesicles filled with exosomes and these exosomes are the active ingredient of stem cells. One of the reasons our stem cells grow old as we age is that they lose the ability to produce exosomes.

The lab then destroys the MSCs, discards the genetic material, and harvests the exosomes. They add these exosomes to a person’s own stem cells, harvested from bone marrow or fat. Your old stem cells then absorb the exosomes into themselves, functionally making them the stem cells of a younger person.

2. Cryotherapy:

Cold water therapy is easier and triggers the mammalian dive reflex (drop in heart rate and rush of oxygen to heart and brain). Cold water immersion also provides hydrostatic pressure, which can be therapeutic.

The benefits of cryotherapy are: enhanced immune system, increased cell longevity, reduced levels of inflammatory molecules, and increased tolerance to cold exposure. It does this by stimulating the SNS by inducing a hormetic stress response.

3. Prolotherapy:

The precise, nonsurgical injection of a natural irritant solution into areas where tendons and ligaments attach to bone and places where cartilage is worn down. Encouraging the body to heal the damaged tissue at the site of injection.

When an inflammatory reaction begins, cytokines mediate a process called chemo-modulation. Chemo-modulation leads to growth and strengthening of new connective tissue, increased joint stability, and a reduction in pain and dysfunction.

4. Vibration Therapy:

Whole-body vibration therapy has been shown to increase strength, power, and speed, but also to generate hormonal, immunological, and anti-inflammatory responses that can accelerate recovery. It works by triggering reflexive muscle contractions, causing changes in the length of the muscle tendon complex. Best not to jump on it after immediately sustaining and injury.

5. Compression:

Increased blood flow resulting from compression helps restore muscle glycogen levels and clear metabolic waste.

NormaTec boots combine the following 3 massage techniques:

• Pulsing: Dynamic compression, which mimics the muscle pump of the legs and arms, enhancing the movement of fluid and metabolic waste out of the limbs after a workout.
• Gradients: Your veins and lymphatic vessels have one-way valves that prevent backflow. The compression gradient can deliver maximum pressure throughout the entire limb, and the effectiveness of the pulsing action is not diminished near the top of the limb.
• Distal release: Sustained static pressure can be detrimental to the body’s normal circulatory flow, so sequential pulsing releases the hold pressures once they are no longer needed to prevent backflow.

6. Magnets:

The theory is that magnets increase blood flow, change the migration of calcium ions, alter the pH balance of muscles, and have a positive effect on hormone production and enzyme activity. Lack of research here but some people swear by them.

7. HBOT:

Hyperbaric oxygen therapy involves breathing pure oxygen in a pressurized room. HBOT has been used in a clinical setting to heal wounds, treat carbon monoxide poisoning and smoke inhalation, fix altitude sickness, and even assist with healing from conditions such as Lyme disease, head injuries, stroke, anemia, and dementia. It can increase oxygen supply to muscles, increase ATP production, cause new capillary growth, and regeneration of nerves, and even mobilize stem cells.

8. Deep Tissue Massage Therapy:

Good for mobilizing fasciae and removing knots. Stretching makes knots in your muscles tighter and is often less effective than a deep tissue massage at restoring blood flow. Save your stretching until after deep tissue and mobility work with a foam roller. Foam rolling, exercise, foam rolling, then stretch.

9. Electrical Muscle Stimulation (EMS):

You can use it to stimulate muscle fibers while injured.

10. Photobiomodulation:

Near-infrared radiation (NIR) exists within the spectrum of sunlight and about half of the total energy of the sun is NIR, which means that our bodies are already naturally adapted to use it for processes like collagen and elastin stimulation (which tightens skin), combating cancerous cells, and improving circulation. Far infrared radiation (FIR) therapy mimics that of NIR but without the risk of burns or cancerous effects. FIR can promote blood flow and healthy blood vessel growth and also modulate proper sleep. FIR and NIR are dose dependent, so be mindful not to overexpose yourself. 680nm red light does not penetrate as deep as NIR or FIR, but it more readily absorbed by the skin, leading to increased collagen production and skin health.

How photobiomodulation works: A mitochondrial enzyme called cytochrome oxidase-c can accept energy in the form of light for enhanced cellular function. Low-level laser therapy, also known as cold laser therapy, uses a particular type of LED to reduce pain related to inflammation. Effective for treating tendinitis, arthritis, acute and chronic pain, and it can lower levels of pain producing chemicals, such as prostaglandins and interleukin.

A Joovv device can be used for full body therapy and targeted treatment. Joovv emits red light from mid 600nm to NIR in the mid 800nm range. The benefits include repair of sun-related skin damage, enhanced muscle recovery and performance, rapid wound healing, the reduction of joint inflammation, improved fertility, and the removal of scars, wrinkles, and stretch marks.

11. Infrared Sauna:

It combines heat and light. Exposing the body to infrared light has been shown to raise white blood cell counts, enhance immunity, heat tissue, increase blood flow to injured or recovering muscles, and provide additional recovery benefits. Unfortunately, they produce a large amount of EMFs.

12. Biohacked Water:

You can “structure” water by adding antioxidant rich hydrogen or even molecular signaling compounds. A company called Eng3 created a device called the NanoVi, which infuses water with an electromagnetic charge that generates free radicals to subject your body to mild oxidative stress. By charging the water in its humidifier tank, then delivering it through a tube to a nasal cannula around your nose or a small pipe you can breathe from while working, the NanoVi creates a signal closely resembling the one given off by free radicals in your body. This stimulates stronger healing response resulting in an improved response to oxidative stress and enhanced cell repair and recovery. It may also enhance protein folding and overall protein repair. When we age we lose proteostasis (the biogenesis, folding, mobilization, and breakdown of proteins). Part of proteostasis is refolding or destroying these proteins, but when proteostasis declines, these damaged proteins can accumulate.

Research suggests that hydrogen (H2) rich water has potent antioxidant properties, can help control lactic acid levels during exercise, and can even manage post exercise inflammation without blunting your natural adaptive response to a workout. Apparently boosting energy, increasing focus, increase immune system strength, enhance performance, elevate mood, eliminate pain, rejuvenate skin, and improve sleep. Instead of spending thousands on a hydrogen enriching device, you can buy tablets.

13. Pulsed Electromagnetic Field (PEMF) Therapy:

The electrical signal from each pulse stimulates cellular repair by upregulating a tissue-repair protein called a heat-shock protein and increasing the uptake of oxygen and nutrients into tissue. Studies have shown PEMF to be effective in healing soft-tissue wounds, reducing inflammation and pain, and increasing range of motion. By stimulating ATP production, PEMF can decrease the amount of time it takes to replenish energy stores after a workout. PEMF may also accelerate bone repair, which can come in handy if you have a stress fracture or a broken bone.

14. Inversion:

Helps with lymphatic circulation, back pain, blood flow, and spine or hip misalignment from high impact workouts. Inversion tables, yoga trapeze, gravity boots, or even just putting your feet up.

15. Fasting:

Fasting triggers autophagy, which is a programmed response cell turnover and recycling. Autophagy is particularly important for nervous system recovery, clearing away old neurons to make way for the growth of new ones. Improving cognition, muscle function, and movement pattern recognition. A 2009 study found that participants that lifted weights fasted had a greater anabolic response to a post-workout meal. Levels of p70S6 kinase, a signaling mechanism for muscle-protein synthesis that acts as an indicator of muscle growth, were twice as high in the fasted group. Constantly training in a fed state makes things too easy for the body.

Extremely lean individuals, people prone to eating disorders, and women who are dealing with adrenal or hormonal imbalances, suffer risk and stress that would outweigh any benefits. Fasting has been shown to reduce glucose tolerance in women. Even in overweight women, intermittent fasting has been shown to reduce lean body mass and muscle rather than pure adipose tissue.

16. Anti-inflammatory Diet:

Convenient anti-inflammatory foods:

• Pineapple, rich in proteolytic enzyme bromelain, which produces substances that help fight pain and inflammation
• Blue, red, and purple fruits and vegetables, all of which contain antioxidant flavonoids that limit inflammation, prevent tissue breakdown, improve circulation, and promote a strong collagen matrix
• Ginger, which can help fight inflammation and reduce exercise induced muscle pain in doses of 2g daily
• Also, garlic, peppers, parsley, dark leafy greens, onions, salmon, avocados, and apple cider vinegar

17. Vitamin C:

Crucial for collagen formation. When bone broth is combined with vitamin C, exercise-induced collagen synthesis doubles. It also works as an antioxidant to limit free-radical damage and boost the growth of fibroblast and chondrocyte cells.

18. Proteolytic Enzymes:

Papain, bromelain, trypsin, and chymotrypsin promote healing by supporting the production of cytokines, activating immune-system proteins (such as alpha-2-macroglobulins), breaking down soreness-inducing fibrinogen, and slowing down the clotting mechanism. 100-300mg is a standard dose. 800-1000mg if injured.

19. Amino Acids:

Consume EAAs with vitamin B and minerals since they are the other neurotransmitter precursors.

Soy and whey protein powders only utilize about 17% of their amino acid content, while the other 83% leaves the body as nitrogen-based waste. Foods like red meat, fish, and poultry are around 32%. Eggs are at 48%. EAA supplements utilize 99% and are absorbed within 23 minutes.

20. Fish Oil:

Omega-3s can increase muscle protein synthesis and support healthy circulatory and brain function. Fish oils generally have more EPAs than DHA (usually 2:3 ratio), but higher DHA are optimal for recovery, neuronal health, and anti-inflammation. Make sure it is 1:1 and natural triglyceride form and not cheaper ethyl-ester form. It should be packaged with antioxidants, such as astaxanthin and vitamin E, to keep them from becoming rancid. Unlikely to happen, but if you eliminate all omega 6s and take excessive omega 3s you can deleteriously affect cardiolipin, a critical component of your mitochondrial membranes. Living Fuel SuperEssentials fish oil.

21. Glucosamine and Chondroitin:

Glucosamine is a sugar present in the protective exoskeleton of shellfish and chondroitin is found in animal tissue. They are both produced by your body and glucosamine stimulates cartilage production in your joints, while chondroitin helps attract water to the joint, which allows your cartilage to maintain elasticity. Get glucosamine sulfate. 1500mg per day for at least 3 months.

Nonsteroidal anti-inflammatory drugs (NSAIDs) prevent your body from manufacturing prostaglandins, which protect your stomach lining, regulate blood pressure, and bring inflammation to an area that has been injured. NSAIDs can thus cause stomach upset and with long-term use, a risk of bleeding. Other studies have found that NSAIDs used during long endurance events decrease kidney function, and can lead to a reduced ability to regulate electrolytes, and hydration levels. Also, chronic use has a higher risk of heart attack and stroke. The inhibition of the enzyme COX-2, inhibition of the production of prostacyclin that relaxes blood vessels and limits platelet clumping, and inhibition of nitric oxide.

22. Curcumin:

It has been shown to be as effective at reducing inflammation as injectable cortisone. Curcuminoids are powerful inhibitors of COX-2, without damaging the gut like ibuprofen. To make it bioavailable, 1/20th of a tsp. of black pepper can significantly increase blood levels. A quarter can causes bioavailability to increase by 2000%. The second way is to consume it with a healthy fat source like ghee, butter, coconut oil, or olive oil. This makes it bypass the liver and be less exposed to metabolic enzymes, allowing it to remain in a more absorbable form. The third way is to heat turmeric.

23. Magnesium:

Epsom salt baths or float tanks can decrease muscle soreness, enhance relaxation, and displace the calcium ions that can accumulate in muscle tissue during workout. But concentrated magnesium chloride is even more effective than Epsom salts. Magnesium is essential for nerve and cardiac function, muscle contraction and relaxation, protein formation, and the synthesis of ATP-based energy. A magnesium deficiency can result in muscle cramping, excessive soreness, low muscular force production, disrupted recovery and sleep, immune system depression, and even potentially fatal heart arrhythmias during intense exercise.

Studies have shown magnesium to be effective for buffering lactic acid, enhancing peak oxygen uptake and total work output, reducing heart rate and carbon dioxide production during hard exercise, and improving cardiovascular efficiency. Supplementing can also elevate testosterone and muscle strength by up to 30%, as well as combat calcium buildup from muscle micro-tearing. Magnesium citrate powder is the best oral version but topical magnesium chloride may be better (to avoid liver enzyme breakdown and gastrointestinal issues).

24. Cannabidiol:

Potent against inflammation, especially acute inflammation. CBD reduces cytokine production by immune cells such as T helper cells TH1 and TH2. CBD can also reduce levels of interleukin-6. By mixing CBD with curcuminoids like turmeric, its bioavailability goes up massively. Add healthy fat, heat, and black pepper.

25. Sound Healing:

Using audio and vibrational frequencies to repair damaged tissues and cells. It works on the idea that all matter is vibrating at specific frequencies, and that sickness, disease, depression, and stress cause human beings to vibrate at a lower frequency, while tones that promote happiness, healing, and vitality can produce surprising effects and even allow DNA strands to repair themselves. Tibetan singing bowls, tuning forks, drumming therapy, and chanting are all utilized in sound therapy.

The following are important variables that affect readiness:

• The previous night’s sleep.
• Sleep balance: If your last 2 weeks sleep are in line with your needs by looking at sleep patterns.
• Yesterday’s level of physical activity.
• Activity balance: How your activity over the previous few days has impacted your readiness (Oura ring measurement).
• Body temperature
• Resting heart rate: an unusually high resting heart rate likely means you need to recover more.
• Recovery index: How long it takes for your resting heart rate to stabilize and reach its lowest during sleep.
• Heart rate variability.

The Last Word

Daily:

• Identify inflammatory foods (inflammationfactor.com) and avoid them
• Fast for 12-16 hours
• Foam roll or deep tissue work (Becoming a Supple Leopard)
• Use vibration therapy on any tight or sore spots
• Take a quick cold shower every morning and evening
• Wear compression socks or tights during the day and when traveling
• Apply full-body photobiomodulation for 10-20 minutes
• Drink hydrogen rich or structured water with minerals added
• Practice inversion for 5-10 minutes
• Take 10-50mg of CBD prior to bed
• Take Kion Flex capsules on an empty stomach sometime during the day
• Take 1-20g of fish oil with one meal each day

Weekly:

• Get a 60-90 minute massage
• Have a chiropractic adjustment
• Take one longer, 20-30 minute cold soak or cryotherapy session
• Have between 2-5 x 20-30 minute infrared sauna sessions

If injured:

• Apply electrical muscle stimulation 1-2 times daily for 10-30 minutes, preferably combined with ice and topical magnesium or topical CBD
• Apply pulsed electromagnetic field therapy throughout the day as often as possible.
• Have a 60-90 minute HBOT session once or twice a week, especially after periods of heavy workouts or airline travel
• Take 3 Kion Flex capsules in the morning and another 3 in the evening
• Take 20-40g of Kion Aminos spread throughout the day
• Adjust your training protocol so you can stay active with less intense activities (e.g., sauna; cold thermogenesis; walking; swimming; non-weight-bearing cardio such as rowing machine, cycling, and elliptical; light weights or bodyweight training combined with blood flow restriction bands)
• Use prolotherapy or stem cell therapy
• Sleep with magnets on the injured area
• Take a high dose vitamin C supplement or get a vitamin C IV
• Alternate nostril or box breathing techniques

13: Clean gut: How to fix your gut, optimize digestion, and maximize nutrient absorption

Digestive System 101

3/4 of your immune system is located in the 30ft long tract from your mouth to your anus. Only protected from the rest of the body by a one cell thick wall.

Your liver can destroy old RBCs; manufacture proteins, blood clotting agents, and cholesterol; stores glycogen, fats, and proteins; converts fats and proteins to carbohydrates and lactic acid to glucose; transforms galactose (milk sugar) into glucose; extracts ammonia from amino acids; converts ammonia to urea; produces bile; stores fat-soluble vitamins; converts adipose tissue into ketone bodies; and neutralizes pharmaceuticals and alcohol.

The gallbladder stores and concentrates bile and, when not functioning properly, can cause post-meal nausea, bloating, indigestion, fatty stool, constipation, bacterial overgrowth, low thyroid activity, hunger, and blood sugar dysregulation.

The 10 Most Common Gut Issues and How to Fix Them

1. Gluten and Gliadin Sensitivities:

Gliadin is a protein molecule found in most gluten-containing foods, primarily wheat, rye, barley, kamut, spelt, teff, and couscous. An inflammatory reaction to gliadin can take place in the small intestine in many people who do not have diagnosed celiac disease or gluten intolerance, but who do have a subclinical sensitivity to gliadin. Often the case with those of Irish, English, Scottish, Scandinavian, or other Northern Eastern European ancestries. The sensitivity causes an inflammatory reaction in the gastrointestinal tract that involves heat, redness, swelling, and an interruption in the normal function of the small intestine. The blood vessels in the gut enlarge and become more permeable, which brings WBCs and other immune cells to the site of injury. Fluids leak from these blood vessels into the surrounding tissues, bringing more WBCs. Fibrin aids in the intestinal wall’s repair process. Within 12-15 hours after the gliadin meal has hit the gut and the inflammatory response has occurred, immune system activity diminishes and the gut can begin to heal. Unless you eat more gliadin containing foods and the process continues, never getting a chance to heal.

• There is a loss of nutrient absorption, due to gliadin destroying the villi, reducing the total absorption area and leading to indigestion. Recognized as bloating, tiredness, a hyperactive bowel, and sizable or uncomfortable bowel movements.
• Gliadin can increase gut permeability, as the increased inflammation can lead to the mucosal tissue breaking down, resulting in leaky gut syndrome. Undigested food particles can pass through and enter the bloodstream, causing an immune response and increasing bodily stress. Gut permeability increases even more when you exercise, especially in the heat, making the likelihood of brain fog, sickness, sleeping trouble, and low energy levels increase.

Gluten and gliadin containing foods may cause fat malabsorption and lactose intolerance. In the tips of the villi are lacteals, which are responsible for breaking down fat into absorbable droplets. When villi are damaged, you can’t properly absorb fat, which is crucial for producing hormones and building cell membranes. Also, fat soluble hormones like A, D, E, and K cannot be absorbed either. Reducing any benefits from fish oil, sunlight, or photobiomodulation. Resulting in poor sugar control, an inability to repair CNS damage, poor nerve cell function, low hormone production, and reduced antioxidant levels.

• A damaged intestinal wall cannot produce lactase, so those who like to eat cheese, yogurt, and ice cream can’t do it while consuming gluten and gliadin.
• Even if gluten doesn’t bother your stomach, it can still cause brain inflammation and fuzzy thinking (Why Isn’t My Brain Working?, by Dr. Datis Kharrazian and Grain Brain by Dr. David Perlmutter).

Gluten and Gliadin containing foods:

• Canned fruits and vegetables (especially when highly processed, sugary, or dried)
• Uncovered meats in the meat case in the butcher’s section at the grocery store (crumbs and other glutinous products get cross-contaminated)
• Highly processed nuts and seeds
• Chocolate bars that contain wheat or wheat-containing products, like wafers
• Nutrition, protein, energy, or weight loss bars
• Canned soups or prepackaged soup mixes, which often use gluten as a thickener
• Popcorn snacks, coated with gluten and also rancid vegetable oils

In some people, foods that the immune system see as gluten trigger a similar reaction. This is because these foods have similar protein structures to gluten and can therefore, trigger antigluten antibodies:

• Dairy products (especially the alpha-casein, beta-casein, casomorphin, butyrophilin, and whey)
• Chocolate
• Coffee
• Soy
• Sorghum
• Eggs
• Corn
• Millet
• Oats
• Rice
• Yeast
• Quinoa
• Tapioca

If you do eat gluten products and don’t plan on stopping, you can take peptidases to help break them down (Gluten Guardian). To help heal the gut lining you should also drink a few cups of organic bone broth each day (unless you are sensitive to histamines) and consume marshmallow root supplements, licorice extract, colostrum, L-glutamine, aloe vera juice, chia seeds, probiotics, and digestive enzymes. You can also get tested for gluten sensitivity and intolerance somewhere like Cyrex Laboratories. ALCAT and ELISA test are often inaccurate, give false positives, or both.

You can eat slow-fermented sourdough bread in some cases. Because the fermentation predigests the gluten and lowers the glycemic index as a bonus.

2. FODMAP Sensitivity:

Some people suffer from a complete elimination of the bowels because of their poor absorption of short-chain carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). Researchers reported that in all participants, gastrointestinal symptoms worsened when their diets included gluten or whey protein. Although, it may not be gluten causing the gut issues. In some cases it is the FODMAPs that create the inflammation and creating gluten sensitivity. When on a low-FODMAP diet, some participants could handle gluten.

Many of the foods we commonly eat are high-residue foods: when they’re digested, there is a lot of extra matter, such as lactose, indigestible fiber, and other plant particles for bacteria to feed on. When bacteria feed and proliferate, fermentation begins, and there is fermentation in your gut, it causes bloating, cramping, gas, constipation, and diarrhea. FODMAPs ferment faster than others. FODMAPs often cause gut-related distress, such as depression, fatigue, headaches, or brain fog.

Those with FODMAP sensitivities should eliminate these when issues arise (onion and garlic first):

• Fruit, agave, and honey: Fructose is a monosaccharide fruit sugar. Melons and tropical fruits, such as mangoes, and fruits high in polyols, such as apples, peaches, and pears, also contain high amounts of fructose. As do sweeteners like high-fructose corn syrup, honey, and agave.
• Beans and lentils: Oligosaccharides are short strands of simple sugars present in all beans and lentils. Maltodextrin, which is found in many sports gels, is also an oligosaccharide, as are isomaltooligosaccharides (IMOs) and other forms of so-called low-carb fiber found in many energy bars. These tend to spike blood sugar even though they are advertised as low carb.
• Wheat, onions, and cabbage: A sugar called fructan
• Dairy: Lactose is a disaccharide.
• Sugar alcohols: Polyols. Also used in sweeteners. Xylitol, maltitol, and sorbitol are examples of sugar alcohols. Xylitol is better tolerated than maltitol, sorbitol, and disaccharide polyols like lactitol.

For most people with FODMAP issues, garlic and onions are the biggest culprits. So, you can get the benefits of garlic (antimicrobial and antifungal) without eating it by taking allicin supplements.

Foods Suitable On a Low FODMAP Diet:

Fruit:

• Banana, blueberry, boysenberry, cantaloupe, cranberry, durian, grape, grapefruit, honeydew melon, kiwifruit, lemon, lime, mandarins, passionfruit, pawpaw, raspberry, rhubarb, rockmelon, star anise, strawberry, tangelo

Vegetables:

• Alfala, bamboo shoots, bean shoots, bok choy, carrot, celery, choko, choy sum, endive, ginger, green beans, lettuce, olives, parnsip, potato, pumpkin, red capsaicin, silver beet, spinach, squash, swede, sweet potato, taro, tomato, turnip, yam, zucchini

Herbs:

• Basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme

Grain Foods:

• Gluten-free bread or cereal products, 100% splelt bread, rice, oats, polenta
• Other: Arrowroot, millet, psyllium, quinoa, sorghum, tapioca

Milk Products:

• Milk: Lactose-free milk, oat milk, rice milk, soy milk
• Cheeses: Hard cheeses, brie, camembert
• Ice Cream Substitute: Gelato, sorbet
• Butter Substitute: Olive oil
• Yogurt: Lactose-free varieties 

Other:

• Sweeteners: Sugar (sucrose), glucose, artificial sweeteners not ending in “-ol”
• Honey Substitutes: Golden syrup, maple syrup, molasses, treacle

Food to Eliminate On a Low-FODMAP Diet:

Excess Fructose:

• Fruits: Apple, mango, nashi, pear, canned fruit in natural juice, watermelon, concentrated fruit sources, larger servings of fruit, dried fruit, fruit juice
• Sweeteners: Fructose, high-fructose corn syrup, honey

Lactose:

• Milk from cows, goats, or sheep, custard ice cream, yogurt
• Cheeses: Soft unripened cheeses, cottage, cream, mascarpone, ricotta

Fructans:

• Vegetables: Artichokes, asparagus, beetroot, broccoli, brussels sprouts, cabbage, eggplant, fennel, garlic, leek, okra, onions, shallots, spring onions
• Cereals: Wheat and rye in large amounts, e.g. bread, crackers, cookies, couscous, pasta
• Fruit: Custard apple, persimmon, watermelon
• Miscellaneous: Chicory, dandelion, inulin, pistachio

Galactans:

• Legumes: Baked beans, chickpeas, kidney beans, lentils, soybeans

Polyols:

• Fruit: Apple, apricot, avocado, blackberry, cherry, longon, lychee, nashi, pear, plum, prune, watermelon
• Vegetables: Cauliflower, green capsaicin, mushroom, sweet corn
• Sweeteners: Sorbitol, mannitol, isomalt, maltitol, xylitol

3. Insufficient Digestive Enzymes and Low Enzyme Activity:

People who stress their guts by eating large amounts of food, eating while stressed, or eating before, during, or after exercise. The amount of food you eat can exceed the capacity of your digestive enzymes. Or your pancreas or small intestine could have a genetic inability to produce a certain enzyme, such as lactase. Or perhaps your gut is so ravaged from periods of poor eating, gliadin exposure, and the like and is simply unable to produce enough enzymes. If you don’t produce enough digestive enzymes, you won’t be able to digest your food properly. Undigested protein is more likely to pass through a damaged intestinal wall into the bloodstream and cause inflammation.

The best way to test for digestive enzyme deficiency is by a 3-day Genova protocol, which involves multiple stool collections that you send to a lab. They measure the presence of bacteria, parasites, yeasts, fungi, and other compounds.

You can also pay attention to symptoms instead:

• Gas and bloating after meals
• Feeling as if you have food sitting in your stomach after you eat
• Feeling full after eating a few bites of food
• Seeing undigested food in your stool
• Frequent and consistent floating stool
• An oil slick in the toilet bowl (undigested fat)

The fixes for digestive enzyme insufficiencies are:

• Clean up your diet by avoiding excessive calories, eating when relaxed, and not eating too close to or during exercise, so that your gut can produce adequate digestive enzymes
• Eat more slowly and mindfully, and avoid rushed, hectic meals. This increases stomach acid production, which aids in protein digestion, liberates digestive enzymes for the breakdown of fats, proteins, and sugars, and enhances peristalsis
• Engage in intermittent fasts of 12-16 hours daily to give your gut a break
• Take digestive enzymes (HCL and bile; Thorne Bio-Gest is a good option) before you eat, and use some of the strategies to reduce glycemic variability
• If you do need to eat while stressed try to blend and grind your foods as much as possible
• Fix inflammation. When inflammation is not controlled, the body’s ability to make bile is downregulated
• Digestifs and bitters before a meal (ginger, black pepper, raw honey, and lemon juice), a spoonful of sauerkraut, a digestive enzyme that contains ox bile extract, or a supplement such as Quicksilver Scientific’s Dr. Shade’s Bitters No. 9 to help bile production and gallbladder health. “Radical Metabolism” by Ann Louise Gittleman for gallbladder and other digestive issues related to enzyme production

4. Insufficient Gut Bacteria:

A low-fiber diet can deprive your gut bacteria of prebiotics. Not to mention a lack of foods high in probiotics. Most commercial food is pasteurized, packaged improperly, or have lots of sugar added.

If you have insufficient levels of gut bacteria, you are likely to experience the following:

• The complete absence of gas
• Undigested fiber in your stool, which appears as white or dark specks
• Constipation, with occasional diarrhea or IBS
• Frequent sickness and allergies
• Blood-clotting problems
• Neurological problems and brain fog
• Decreased physical performance

If you suspect you have insufficient gut bacteria levels you can do a 3-day Genova stool test, or even microbiome analysis, offered by companies such as Viome and Onegevity. Then, do the following:

1. Consume a wide variety of fermented foods, such as kimchi, sauerkraut, and pickled vegetables, along with yogurts, kefirs, miso, natto, and other foods. This provides good bacteria and the fiber to feed them. When repopulating the gut with good bacteria, the pH tends to lower, which is a natural deterrent for pathogens.
2. Consume a full-spectrum probiotic, such as Seed, Caprobiotics, Throne Floramend, or VSL-3, along with a soil-based probiotic such as Prescript Assist. If you’ve ever been on antibiotics, also take Saccharomyces boulardii. It is also a good idea to swap brands every month or two to change up strains.
3. Consume plenty of vegetables and moderate amounts of fiber from other sources, such as seeds and nuts. If eating salads, smoothies, and plant matter is logistically tough, consider a greens powder rich in polyphenols, flavonols, and prebiotics derived from organic greens. Organifi Green Juice, Living Fuel SuperGreens, Athletic Greens, and EnerPrime.

Prebiotics are water-soluble fiber and include oligosaccharides, arabinogalactans, fructo-oligosaccharides, and inulin, which are found in vegetables, grains, and roots. Insoluble fiber promotes healthy bowel movements but does not selectively fuel growth of beneficial bacteria like soluble fiber and is found in legumes, oats, rice bran, barley, citrus, and potatoes.

Postbiotics are the by-products of probiotics after they have fermented and metabolized prebiotics. Key factors in maintaining long-term digestive health.

Modbiotics are compounds that influence the growth of gut microbiota through their antibacterial, antifungal, and anti-parasitic properties. They can reduce excessive firmicutes (sugar-eating bacteria that drive inflammation, oxidative stress, and metabolic acidosis) and increase gut bacteroidetes. Usually found in natural foods that also contain the sugars, such as pomegranate seeds, fruit peels, pulp, and skin.

Chronic stress, particularly from overtraining, can produce inflammation in the gut, which causes stress that promotes the movement of toxic lipopolysaccharides (LPS) from the gut to the bloodstream, as well as the growth of harmful bacteria in the gut. This is why endurance athletes who don’t consume high-carb foods can still experience gut distress, bloating, constipation, and other GI issues.

Several studies have shown that gut microbiota molecules, including short-chain fatty acids such as butyrate, are essential for controlling mitochondrial oxidative stress, inflammatory response, and pathogen growth, and also improve metabolism and energy expenditure during exercise. Furthermore, short-chain fatty acids and their precursors – such as those found in butter, coconut oil, buckwheat, quinoa, millet, amaranth, cultured vegetables, coconut water, kefir, and probiotic beverages – can induce mitochondrial biogenesis, through a variety of mechanisms such as an increase in the activity of PCG-1alpha (a key regulator of energy metabolism), an increase in redox sensitive energy sensor SIRT1 (a cell-protective and anti-aging pathway), and an increase in the enzyme AMPK (crucial for ATP production), all of which suppress inflammatory responses and enhance the beneficial effects of exercise.

Mitochondria affect gut bacteria too. Mitochondrial ROS production influences the integrity of your intestinal barrier and mucosal immune responses, which regulate the balance and quality of your gut microbiota.

To care for your gut microbiome, eat foods rich in short-chain fatty acids, and support your mitochondria by consuming mineral-rich water and electrolytes, get enough sunlight and infrared light exposure, grounding, using PEMF therapy, cold exposure, and heat therapy.

5. Too Much Gut Bacteria:

Small intestinal bacterial overgrowth (SIBO) can be problematic for people who consume a high-carbohydrate diet (bacteria feed on sugars and starches) and in people with any of the following:

• Low stomach acid production
• Celiac or Crohn’s disease
• IBS
• Poor liver function
• A history of heavy alcohol consumption
• A history of taking oral contraceptives

SIBO is a chronic bacterial infection of the small intestine. These bacteria usually live in other parts of the gastrointestinal tract, but when they expand into the small intestine, they interfere with healthy digestion and absorption of nutrients and are associated with damage to the lining of the small intestine (leaky gut syndrome). This can lead to deficiencies in iron and B12, reducing RBC levels.

With poor nutrient absorption comes undigested material for the bacteria to feed on, creating a cycle. Bacteria can also reduce fat absorption by de-conjugating bile, leading to fat-soluble vitamin deficiencies. Undigested food particles can also enter the body, and your immune system reacts to them, creating food allergies and sensitivities. Bacteria can also enter the bloodstream and lead to an immune response. This can lead to endotoxemia, characterized by chronic fatigue and stress in the liver. The bacteria secrete acids which can cause neurological and cognitive symptoms, such as depression and autism.

SIBO can cause nutrient deficiencies, flatulence, bloating, abdominal pain, constipation, diarrhea, and food sensitivities. If you have SIBO, you may also have a negative reaction to fermented foods and IBS from probiotics.

You can test for SIBO with an at-home breath test that measures the amount of gas produced by bacteria. These can produce false negatives though. Try lower carbohydrate intake, juicing, and doing herbal cleanses, as well as an elemental diet.

Here is a basic protocol:

• Eat only nonfermentable carbohydrates, and limit carbohydrates in general
• Juice once or twice daily: fresh plantain leaves, one-quarter of a medium sized cabbage, 2 small-to-medium-sized beets, 2 carrots, 2 stalks of celery, and 1-to-2-inch chunk of ginger
• Herbal antibiotics and tinctures such as goldenseal extract, phellodendron, coptis, cordyceps, garlic extract, and oil of oregano. People who do not recover after this protocol may benefit from the prokinetic agent such as octreotide or low-dose naltrexone to increase muscular contractions of the bowel. You will also likely find Atrantil to be helpful
• Palpate the area about 2 inches to the right of your belly button, or massage it with an iliacus and psoas massage tool like a Pso-Rite. If there’s a problem with the ileocecal valve, you’ll find this area extremely tight and sensitive. This is often correlated to poor vagus nerve tone. Addressing vagal tone can be useful for constipation. Parasym Plus has been successful for eliminating constipation due to poor vagus nerve function
• The antimicrobial peptide LL-37 may be effective for autoimmune issues and gut-inflammation conditions, including fungal and bacterial overgrowth. 100mcg per week for about 6 weeks, injected subcutaneously in the abdomen. Probably not worth the pain and could just do the prior instructions

6. Yeast, Fungus, and Parasites:

With Candida albicans you can get chronic fatigue, difficulty losing weight, sugar and carbohydrate cravings, brain fog, and even sensitivities or allergies to foods that were once fine. Similar to SIBO in being SIFO.

Dr. Mahmoud Ghannoum – Total Gut Balance: Fix Your Mycobiome Fast for Complete Digestive Wellness:

• Daily consumption of a drink containing 1/2 tsp. of diatomaceous earth and 1/2 tsp. of bentonite clay mixed into 2 cups of water
• Yeast eating probiotics such as Saccharomyces boulardii, consumed separately from daily meals
• An antifungal protocol that includes olive leaf extract, grapefruit seed extract, oregano, and other herbs. Mt. Capra’s CapraCleanse is his preferred brand. CandaCleanse for candida and CapraSite for parasites
• A diet that restricts sugar, refined carbohydrates, white rice, gluten, dairy, fried foods, fruit, fruit juices, foods made with yeast (bread, pasta, and crackers), alcohol, mushrooms, cheese, peanuts, pistachios, and meats from animals that have been exposed to antibiotics
• Evaluation of your personal environment and diet for the presence of mold and mycotoxins
• You can eat all vegetables (particularly onion and garlic if you don’t have FODMAP sensitivities), meats not treated with antibiotics, eggs, gluten-free grains such as quinoa, amaranth, and millet, coconut milk, coconut butter, teas, olive oil, bone broth, nuts, and most beans provided they have been soaked and rinsed
• Test your candida progress with a urine pH strip the first and second time you pee each morning. Look for values between 6.8-7.2 to see indications of recovery. Also a organic acids test (5-hydroxymethyl-2-furoic, and Furan 2,5-dicarboxylic acid can indicate gut fungal issues)
• Detox juice:
  • 1 inch of ginger, chopped
  • 3 cloves garlic
  • 1/2-3/4 cup of water
  • 1 tsp. cayenne pepper
  • Juice of 1 lemon
  • 1/3 cup apple cider vinegar
  • Liquid stevia (optional)
  • Place ginger, garlic, and water in a medium saucepan over high heat and bring to boil. Boil for 10 minutes, then remove from heat and let cool to room temperature. Add the rest of the ingredients to the mixture. You can transfer it to a blender and blend for a minute.

7. Insufficient Stomach Acid:

Heartburn is paradoxically caused by inadequate HCl production (hypochlorhydria) and is often combined with bacterial overgrowth, a lack of digestive enzymes, and excessive carbohydrate intake. HCl sterilizes food in your stomach, helps protein digestion and absorption of minerals and vitamins, and it even signals the release of digestive enzymes and bicarbonate from your pancreas. Providing undigested food for bacterial and fungal overgrowth and possible immune disruption by passing through damaged intestinal walls.

You can diagnose low stomach acid levels from complete blood counts and comprehensive metabolic panels. Your chloride should be less than 100, and CO2 should be greater than 27. You can also do an at home baking soda test. Mix 1/4 tsp. of baking soda into 1/2-3/4 cup of water. Drink the baking soda solution before eating or drinking anything else and time how long it takes you to burp. If you don’t burp within 5 minutes, you aren’t producing enough stomach acid. However, if you get heartburn after a meal (particularly a high protein one), your HCl is probably low.

Low HCl Protocol:

• Add crushed raw garlic to your diet (or allicin supplements)
• Sprout, soak, and/or ferment grains, legumes, seeds, and nuts to improve digestibility
• Increase your fiber intake and encourage healthy bowel movements by adding a daily handful of dried prunes or ground flax or chia seeds
• Consume 2-3 tbsp. of extra-virgin coconut oil a day. MCTs are antiviral, antibacterial, and antifungal
• Avoid refined carbohydrates (white bread, pasta, cookies, cakes, crackers, etc.). Also avoid soda, alcohol, wheat and gluten, peanuts, shellfish. excessive caffeine, artificial sweeteners like aspartame and sucralose, nitrites (processed meats), MSG, hydrogenated and partially hydrogenated oils, deep fried foods, fast food, and nightshade vegetables (tomatoes, eggplants, potatoes, and peppers)
• Eat smaller, more frequent meals because it is easier to digest small meals until the HCl problem is fixed
• Do not eat before bed, and maintain an upright position for about 45 minutes after eating
• Do not drink ice water as it can reduce HCl production
• Take half a capsule of HCl with pepsin immediately before eating
• Consume 1-2 servings of organic bitters or a bitter supplement before a meal
• Consume a tbsp. of fermented vegetable before a meal
• Consume 1-2 cups of bone broth, a large 8-12 ounce glass of chia seed slurry or 1-2g of L-glutamine each day

8. Other Food Intolerances or Sensitivities:

A combination of the following six factors can also create other food intolerances:

• A lack of the chemicals or enzymes necessary to digest a certain food
• Malabsorption, which is an inability of the digestive system to absorb specific nutrients
• A negative reaction to a normal amount of a substance, usually some type of pharmacological compound, like a food additive, preservative, or coloring
• An immune antibody response to food that is less serious than a full-blown allergy
• A toxin present in food from either contamination or mold
• A psychological reaction to a food associated with a past experience, such as being unable to eat chili without feeling nauseated because of that time you ate chili on a road trip and got carsick

Ways to test for intolerances:

• Breath testing (undigested fructose through excess hydrogen)
• Blood sugar (lactose)
• IgG and IgA test (immunoglobulin levels for protein-based food)
• Cyrex Labs food insensitivity test
• Food elimination diet:
  • Get rid of potential triggers for 7-10 days after doing a week long food diary to look for triggers
  • Try to keep isolated foods the same. If you are testing for dairy intolerance, you could test with cottage cheese, sour cream, or milk, but not ice cream, because ice cream contains sugar and other ingredients that may skew the result
  • If no reaction occurs after 48-72 hours, you can move on to the next food group. If there is a reaction, you should wait 2-3 days to heal and clear the intestines, and then try the next food
  • When you find the foods that cause you distress, either avoid them or take enzyme supplements to break them down.
  • Follow the guidelines of The Autoimmune Paleo Cookbook

9. Food Allergies:

Allergic reactions can range between hives, a severe drop in blood pressure, dermatitis, gastrointestinal and/or respiratory distress, anaphylactic shock, and even life threatening anaphylactic reactions in which the throat swells and closes. You can get IgE tests online from companies like DirectLabs. You should really consult a medical professional if you suspect something as serious as an allergy.

10: Mold and Mycotoxin Exposure:

Mold and mycotoxins can aggravate gut issues by having a direct inflammatory effect on the stomach and intestinal lining and can cause gastric pain, heartburn, diarrhea, and constipation. The inflammation can weaken the tight junctions in the lining of the gut, allowing entry of foreign proteins to which the immune system can make antibodies, causing food allergies and autoimmune diseases.

The Bottom Line

1. Test your gut
2. Alter your diet and use targeted nutritional supplements based on your test results
3. Manage stress as much as possible, since stress can exacerbate gut issues

Clean Gut: The Breakthrough Plan for Eliminating the Root Cause of Disease and Revolutionizing Your Health, by Alejandro Junger, MD

A New IBS Solution: Bacteria—The Missing Link in Treating Irritable Bowel Syndrome, by Mark Pimentel, MD

Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, ADD, Dyslexia, ADHD, Depression, Schizophrenia, by Natasha Campbell-McBride

Healthy Gut, Healthy You, by Dr. Michael Ruscio

Radical Metabolism, by Ann Louise Gittleman

Dr. Allison Siebecker’s website, SIBOInfo.com

Detoxification 101

Common dangerous chemicals found in the population:

• Acrylamide, which is formed at high temperatures when foods are fried or baked and is also a by-product of cigarette smoke
• Arsenic, which is found in many home-building products
• Environmental phenols, which include bisphenol A (found in plastics, food packaging, and epoxy resins) and triclosan (used in antibacterial agent in personal care products such as toothpaste and hand soap)
• Perchlorate, which is used in airplane fuel, explosives, and fireworks
• Perfluorinated compounds, which are used to create nonstick cookware
• Polybrominated diphenyl ethers, which are found in fire retardants in products like mattresses
• Volatile organic compounds (VOC), which are found in paints, air fresheners, cleaning products, cosmetics, upholstery fabrics, carpets, dry-cleaned clothing, wood preservatives, and paint strippers

The liver and kidneys can process much of this toxin burden, but exposure can cause medical problems if they are overwhelmed by a poor diet, or if other important detox pathways are not working properly, like the Nrf2 pathway, which turns on over 200 genes, many of which are related to detoxification.

The liver uses a 4-phase process to eliminate chemicals and toxins:

Phase 0: A fat-soluble compound that needs to be removed, such as a xenobiotic, toxic compound, or synthetic drug, is transported to the a liver cell.

Phase 1: Detoxification begins as these fat-soluble toxins are broken down into smaller fragments.

• Supportive nutrients:
  • B vitamins, specifically B2, B3, B6, B12, and B9 (folic acid)
  • Flavonoids, which are found in fruits and vegetables
  • Vitamins A, C, and E, which are found in carrots, oranges, wheat germ, and almonds
  • Glutathione, which is found in avocados, watermelon, asparagus, walnuts, and other fresh fruits and veggies
  • Phospholipids, which are found in eggs, lean meats, organ meats, fish, and soybeans
  • N-acetylcysteine, cysteine, and methionine, which are found in many high-protein foods such as eggs, meat, fish, seeds, and nuts
  • BCAAs, found in dairy products, red meat, and eggs

Phase 2: The fragments are bound to other molecules, such as glutathione or a methyl group, creating new nontoxic, water-soluble molecules that can be excreted in bile, urine, sweat, or stool.

• Supportive nutrients:
  • Indole-3-carbinol, which is found in cabbage, broccoli, and brussels sprouts
  • Limonene, which is found in oranges, tangerines, caraway seeds, and dill seeds
  • Glutathione (see the phase 1 list)
  • Fish oil from fatty cold-water fish like salmon, herring, and sardines
  • Amino acids (protein)

Phase 3: These water-soluble molecules are transported out of the liver cells and into the bloodstream, to eventually be excreted.

Glyphosate is the active ingredient in many commercial, agriculture, and residential herbicides. Research has has implicated glyphosate exposure in various systemic disorders: it suppresses the biosynthesis of cytochrome P450 enzymes and amino acids by gut microbes, directly damages DNA, disrupts glycine homeostasis, inhibits succinate dehydrogenase, affects the chelation of minerals such as manganese, changes natural biological compounds to more carcinogenic molecules, and disrupts fructose metabolism, all of which significantly impact metabolism and lower immune function.

• Glyphosate works synergistically with insufficient sun exposure, other toxins, and deficiencies in nutrients like sulfur and zinc.
• Glyphosate can damage or kill bacteria, which, in turn, can affect behavioral expression and lead to anxiety and depression. Not to mention gut bacteria dysfunction that leads to autoimmunity, cancer, and Alzheimer’s. It has been shown to be 10 x more potent at degrading the tight junctions between cells in the gut lining than gluten. Lignite can apparently increase and strengthen tight junctions and also protect from everyday exposure to pesticides and herbicides. Biomic Sciences – RESTORE.

A natural liver detox would be to avoid high amounts of omega-6 polyunsaturated fats from processed nd packaged foods, such as canola oil and french fries. Eat healthy fats from fish, meat, seeds, and nuts, along with plenty of plant matter and minerals. Avoid high amounts of fructose and sugar, limit alcohol intake, consume plenty of egg yolks (rich in choline, which your liver sues to process fats), and eat organic liver or use desiccated liver powder a few times a month.

A kidney detox would involve limiting high-fructose corn syrup, drink plenty of water along with a full spectrum of minerals, limit alcohol intake, and if you have renal issues, limit protein to no more than 200g per day.

Once per year (ideal during low activity periods or winter) complete a detox session. However, mold can significantly compromise your body’s ability to detoxify. Mycotoxins from mold can poison the very systems required to remove the toxins, including the liver, GI tract, kidneys, and lymphatic system. Clean the mold issues up first.

• Broccoli contains sulforaphane, which stimulates the protein Nrf2, making utilizing, and recycling glutathione, an antioxidant necessary for removing toxins.
• Turmeric also supports Nrf2 and has been shown to downregulate mammalian target of rapamycin (mTOR) signaling pathways. Important as the overstimulation of the anabolic and growth-promoting mTOR pathway contributes to inflammation and impaired detoxification.
• Milk thistle supports Nrf2 and the production of glutathione.
• Echinacea, garlic, rosemary, and witch hazel help to scavenge free radicals caused by nitric oxide synthase not functioning optimally. Green coffee beans, beet root, and hawthorn berries can help to make nitric oxide. BH4 and royal jelly are cofactors for making nitric oxide.

4 week to 3 month daily protocol :

• Avoid frequent snacking; shoot for 2-3 meals per day with 1-2 snacks maximum
• Avoid any heavily cooked or high heat exposed foods
• Avoid baked goods
• Avoid soy, wheat, legumes, and dairy unless fermented, soaked, or sprouted
• Avoid high intake of heavy foods like cheeses and nut butters
• Avoid extremely spicy foods
• Avoid white sugar, simple starches, high alcohol intake, high caffeine intake, and frequent recreational drug usage
• Include fermented foods, such as kimchi, sauerkraut, natto, kefir, and kombucha, as long as they don’t have added sugars
• Include a wide variety of bitters and digestifs, such as ginger, lemon, lime, and dandelion
• Pau d’arco tea, preferably blended with a tbsp. of soy lecithin or sunflower lecithin and a tsp. of turmeric powder
• Organic bone broth
• Decoction tea
• Fresh celery juice

Therapies:

• Hot and cold therapy: Dry sauna, steam sauna, or infrared sauna for 10-30 minutes. Sit and breathe (resisted, restricted, holotropic, breath holds, etc.) and stay away from WiFi and Bluetooth emitting devices. Follow with a 5 minute cold shower or cold soak.
• Dry skin brushing: Either in the sauna or after a shower, perform a full body dry skin brush for 2-5 minutes.
• Rebounding: First thing in the morning, jump on a mini trampoline for 5-15 minutes to get the lymphatic fluid moving. A vibration plate or tai chi full body shaking are good options too.
• Oil pulling: Swishing oil in your mouth for 5 minutes each morning. Be sure to spit it out. Ben prefers The Dirt brand or extra virgin coconut oil.
• Intermittent fasting (16 hours daily)
• Meditation: 2-5 times per week for 15-60 minutes. This can include yoga, prayer, transcendental meditation, mindfulness meditation, box breathing, underwater swimming, nature sit spots, etc.
• 24-hour fast (once a week): 2 cups of each of the teas listed, as well as bone broth and celery juice. You can drink clean water liberally. If you’re an athlete and scared about energy levels or muscle maintenance, you can use any or all of the following:
  • Up to 30g of EAAs, split into 5-10g portions
  • 2-3 shots of trace liquid minerals, or sea salt and lemon juice in water
  • 2-3 handfuls of EnergyBits organic spirulina or chlorella
  • 1-2 servings of exogenous ketones, such as HVMN, KetoneAid, PerfectKeto, KetoFroce, or Ancient Nutrition
  • Chia seed slurry (no more than 4 tbsp. of chia)
  • Any low calorie or no-calorie beverage
  • When you break your fast, begin with a light, easy to digest meal
• Coffee enema (1-2 times per week)

How to Never Get a Hangover Again

When you drink alcohol, your pituitary gland produces less anti-diuretic hormone (ADH), so you stop retaining as much water. As soon as the alcohol starts to wear off, ADH production starts again, which causes a rebound of fluid retention, swollen hands and feet, a puffy face, and a headache as blood pressure rises. At the same time, your kidneys pump out more renin and aldosterone, promoting the secretion of vasopressin, which increases blood pressure by inducing sodium retention and potassium loss. Cortisol then works with aldosterone to balance electrolyte levels, contributing to more fluid retention and raised blood sugar levels by converting amino acids into glucose in your liver. The pancreas then produces more insulin, putting abnormal stress on the pancreas and liver. These elevated levels of cortisol can also cause catabolism as well as redistribution of body fat from legs and arms to the belly. Your liver converts ethanol into acetaldehyde and acetate, which causes increased production of tiny blood vessel constrictors called thromboxanes. Thromboxanes also cause blood platelets to stick together and form clots and decrease levels of natural killer cells, inducing headaches, nausea, and diarrhea. Finally, most alcohol contains congeners, which are found in high concentrations in dark colored liquors like brandy, wine, dark tequila, and whiskey. They contain free radicals and positively charged molecules that can disrupt your acid-alkaline balance and increase your body’s need to step up antioxidant activity. Putting you into fight or flight mode to handle the congeners, making you suffer gastrointestinal issues, nausea, headaches, sweatiness, clamminess, and/or chills.

1-3 days before the party:

• Sleep plenty. Limit omega-6 fatty acids and emphasize monounsaturated fatty acids and saturated fatty acids. PUFAs increase liver damage in response to alcohol, while more stable fats like cocoa butter and coconut oil protect against it.

The day of the party:

• Work out. Strength training or HIIT prior to heavy eating or drinking can improve glycemic response. Exercise also increases antioxidant activity and reduces alcohol-induced liver damage.
• Eat several egg yolks or a serving of liver. Topping up choline stores which the liver will be burning through to mitigate damage. Doubling fish oil helps too.

1 hour before the party:

• Eat a spoonful of extra-virgin avocado oil, extra-virgin olive oil, and red palm oil. The polyphenols in olive oil and avocado oil and the vitamin E in red palm oil can protect against alcohol-induced oxidative stress, and the monounsaturated and saturated fats in all 3 protect the liver.
• Eat a light meal to slow the absorption of alcohol. Plenty of polyphenol-rich plants and spices, including turmeric powder, ginger, berries, and beets. Fish, beets, nuts, salad, scrambled eggs, turmeric powder, and kale in a tortilla or nori wrap. Add a handful of nuts, dried ginger, dark chocolate, and berries. Make sure you salt the meals with a good mineral-rich salt.
• Take 500-600mg of N-acetylcysteine (NAC) and 1g of vitamin C. NAC is a precursor to glutathione, the antioxidant responsible for metabolizing alcohol. Vitamin C helps to supply it.
• Take 300-400mg of magnesium. Alcohol depletes magnesium and causes constipation.
• Mix a few spoonfuls of collagen powder into a smoothie or drink or drink a cup of organic bone broth. The glycine in collagen and gelatin reduces lipid peroxidation and antioxidant depletion in the liver. Adding vitamin C with a supplement or a squeeze of lemon can increase glycine absorption.
• Drink a cup or two of green tea or matcha. Green tea contains polyphenols that protect against ethanol-induced oxidative stress, and the caffeine and L-theanine in the tea can give you a stable, slow release of energy. You can always add the items from the previous comment into the tea.

During the party:

• Drink only the highest quality alcohol available and avoid high-fructose corn syrup, added sugars, and other nasty ingredients. Gin or vodka mixed into sparkling water with bitters or a splash of fresh juice; organic or biodynamic wine; or a noncaloric soda such as Zevia mixed with wine and ice.
• Dilute with sparkling mineral water to improve hydration
• Add a pinch of salt or one effervescent electrolyte tablet to each glass of water you consume
• Stay active to ensure you metabolize snacks and alcohol better

Before bed:

• Mix 1/2 tsp. of sea salt, the juice from 1 lime or lemon, 1 tbsp. of blackstrap molasses, and 1 and a half cups of water. Drink 45 minutes before bed to give yourself time to pee. Add 1500mg of any vitamin C.
• Consume another 200mg of magnesium, or a full 400-600mg if you haven’t yet already
• Take 4 capsules of activated charcoal to absorb toxins in the gut from strange party foods or excess sugars
• Take 3-10mg of melatonin

In the morning:

• Drink the same pre-bed drink
• Take four more capsules of activated charcoal
• Consume a breakfast that includes eggs and/or liver. Or find some pate
• Exercise lightly or sit in a sauna. Sweat, then take a cold shower
• If you’re truly hungover, try this ultimate hangover cure in a blender:
  • 1 cup coconut water
  • 1/2 avocado
  • Juice of 1/2 lemon
  • 1 piece of ginger, peeled and chopped
  • 2 large egg yolks
  • 1 heaping tsp. chlorella
  • Pinch of sea salt
  • 2-3 tbsp. of broccoli sprouts, a handful of dandelion greens, and 200-300mg of ginseng

For such a detox program to be effective, the following three principles must be in place:

• Toxin mobilization: engaging in activities that involve lipolysis (breakdown of fat cells, which store toxins), including sauna exposure, caloric restriction, fasting, exercise, and rebounding
• Detox: stimulating and supporting all major detox pathways with both foods and supplements, such as mung beans, cruciferous vegetables, milk thistle extract, N-acetylcysteine, glutathione, vitamin C, and green tea polyphenols
• Excretion: binding and removing the toxins with high-fiber foods, common binders such as charcoal and chlorella, advanced binders such as clinoptilolite fragments and clay, and activities such as exercise, sweating, and enemas

14: F&*k Diets: How to optimize your nutrition to you

All diets likely have merit, but only in some individuals. Most diets apply a one-size-fits-all approach that paints an entire population with a broad nutritional brush without considering genetics; personal health history; nutrient, vitamin, and mineral deficiencies that need to be addressed; and biochemical individuality.

The Ketogenic Diet

Long-term adherence to a high-fat diet nearly doubles the human body’s fat-burning capacity, both at rest and during exercise, without harming performance. Although, high LDL cholesterol, rampant inflammation, and inflated triglyceride levels have been seen. Metrics often accompanied by anxiety, joint pain, gastrointestinal discomfort, general malaise or fatigue, and poor physical performance.

Many people have problems metabolizing and utilizing fat that aren’t related to clinical conditions or missing nutrients but are instead variations in the genes that encode for fat metabolism.

If you have one of the 4 following genetic factors, you may not respond well to a high-fat diet:

Familial Hypercholesterolemia:

Affects up to 10% of the population. Their cholesterol and inflammatory biomarkers increase dramatically in response to foods like coconut oil, butter, fatty fish, red meat, and eggs. Associated with chest pain during activity, fatty deposits around the knees, elbows, and butt, cholesterol levels high enough to be a true cardiovascular risk factor, and cholesterol deposits around the eyelids.

A very high LDL cholesterol (typically above 300mg/dL)

Get a 23andMe test and look for:

1. TT polymorphism on the CETP gene

2. AT polymorphism on the PCSK9 gene

3. AA or AG polymorphism on the ATOB gene

Take the one gene for the LDL receptor responsible for contributing to this condition and try to bring it up to the expression level that would be found in someone without FH, by maximizing the biological activity of thyroid hormone and suppressing the activity of a gene called PCSK9, both of which can be achieved by increasing insulin signaling through frequent movement, the use of insulin-sensitizing herbs and spices, and moderation of processed sugar and starches.

Poor Alpha-Linolenic Acid Conversion:

ALA is an essential fatty acid, because it can’t be made by the body, and is popular amongst vegans and vegetarians because plant sources can be converted into DHA and EPA. However, only 2-10% of all ALA consumed is converted into DHA or EPA. Also, the ALA-converting genes, FADS, can vary widely. One variant of the FADS gene increases conversion, while another decreases it.

The FADS variant that increases it is mostly found in African, Indian, Pakistani, Bangladeshi, and Sri Lankan populations. It is least common in Native Americans and indigenous Arctic populations. Likely due to availability of plant sourced ALA omega-3 fatty acids. The more an ancestral population relied on plant sources of fatty acids, the more the population adapted to convert ALA into useable DHA and EPA and vice versa for the decreasing conversion gene variant.

Upregulated Elongation of Omega-6 Fatty Acids:

Omega-6s are precursors to eicosanoids, which can be pro-inflammatory when consumed in excess. Eicosanoids derived from omega-3 fatty acids are anti-inflammatory. The process of converting omega-6s into inflammatory compounds is called elongation. Some people have upregulated elongation. If you do, and consume too much linoleic acid from seeds and nuts, it will be converted into arachidonic acid, a precursor to inflammatory compounds. To avoid that, you will need to reduce common ketogenic fat sources high in linoleic acid, such as poultry, eggs, and nut butters or increase your intake of omega-3s from fatty cold-water fish like tuna, mackerel, herring, and sardines.

The Thrifty Gene Hypothesis: FTO and PPAR Variants:

The FTO gene is responsible for regulating body fat and overall weight. Research suggests the FTO gene is the primary genetic factor with weight gain and that environmental factors trigger it. A high saturated fat intake is associated with FTO-induced weight gain, so if you carry either one or two copies of the FTO rs9939609 polymorphism, you will likely do better on a diet low in saturated fat.

The PPAR (peroxisome proliferator-activated receptor) gene is also associated with weight gain following a high fat intake. The PPAR gamma polymorphism is responsible for regulating fatty acid storage, the uptake of fatty acids, and the growth of new fat cells. Polyunsaturated fats, such as omega-6 arachidonic acid, also activate the PPAR gamma, so if you carry this gene, you would have greater weight loss success limiting your intake of fats.

How to do keto the right way:

Better to have a low-fat, fiber-rich, high carbohydrate diet that replaces the saturated fat with polyunsaturated fat, but if you are determined to do a keto diet…

Keto flu (24-48 hours in):

• Insulin levels drop and this signals the kidneys to flush sodium out of the body. The accompanying loss of muscle glycogen and minerals, along with low insulin levels, can cause dizziness, nausea, headaches, muscle cramping, diarrhea, and constipation.
• T3 and T4 rely upon adequate carbohydrate intake, so as you cut back, levels of T3 and T4 may fall, resulting in brain fog and fatigue.
• As T3 and T4 hormone levels fall, your cortisol levels rise (glucose being a precious commodity). This can result in irritability and insomnia.

1. Consume Veggies and Take Supplements:

Most vegetables are keto-friendly. Eat broccoli, kale, collard greens, brussels sprouts, Swiss chard, etc. Moderately eat low-glycemic berries such as blueberries, raspberries, and blackberries. Prebiotics and probiotics, antioxidants like glutathione, turmeric extract, and a multivitamin. Also, microgreens like arugula, Swiss chard, and mustard to help modulate cholesterol levels and lower inflammation. You should also consider the following:

• Choline, which helps your liver process fat and prevents nonalcoholic fatty liver disease
• Magnesium, which improves bone health, immune system function, and nerve and muscle function. It also helps cramps, dizziness, and fatigue.
• Potassium, which is necessary for proper cellular function. It also minimizes cramps, constipation, and muscle weakness.
• Sodium, which is dumped by your kidneys as insulin levels drop. If you are performing heavy training sessions, you need to maintain sodium levels because you lose a lot through sweat. Sodium reduces fatigue, headaches, and thirst.
• Creatine, which will allow you to perform high-volume, high-intensity workouts without relying on high levels of muscle glycogen. Carbohydrate sparing effect.

2. Consume More Fats, Especially MCT Oil:

Most fatty acids must travel through your lymphatic system to your heart, muscles, and adipose tissue before entering the liver to be metabolized. MCT oil goes straight to the liver to be immediately metabolized into energy. MCT oil may help you avoid the keto flu. You can add it to your coffee and eat more foods rich in healthy fats, like grass-fed beef, fatty cold-water fish, and eggs. Extra-virgin olive oil, coconut oil, and MCT oil can be drizzled on almost any dish. Just remember to add plants to counter the potential of inflammatory high intake of oils.

MCT coffee will take you out of a fast as it is massive in calories. You also need to eat plenty of veggies later on to avoid the inflammation from long-chain fatty acids from the coconut oil.

3. Implement a Cyclic Ketogenic Approach:

Unless you are using a ketogenic diet to treat Alzheimer’s or epilepsy, you don’t need to stay in ketosis forever. You can go 12-16 hours intermittently fasting or stay keto until an after workout refeed of carbohydrates.

4. Get Good Sleep:

Sleep helps to regulate cortisol levels, which rise as thyroid hormones levels drop in response to carbohydrate restriction. Leptin and adiponectin rise as you sleep, stabilizing appetite ad improving adaptation to a fat-based diet.

5. Perform Light Exercise for a Few Days:

Hard exercise elevates cortisol levels, which would already be elevated from the ketogenic diet. Which can signal insulin to move stores into fat cells, until you adapt to burning fat. Perform light exercises until you adapt. Yoga, sauna, swim, paddleboard, sunshine walks, etc. Performing these in fasted states will improve fat-burning capacities and make the shift to ketosis easier. When you do lift weight again, it should be kept short and intense, rather than high-rep or high-volume.

6. Take Activated Charcoal:

Adipose tissue can act as storage for toxins like molds, BPA, and pesticides. As you burn stored fat, these toxins can be released back into the bloodstream and reabsorbed into the brain and other vital organs. Consuming activated charcoal, which binds to toxins, will help to flush the toxins out.

7. Take Exogenous Ketone Supplements:

Using ketone salts and ketone esters can help to reduce fatigue and boost energy quickly by raising ketone levels in your blood. Helpful for getting through the keto flu.

Carnivore Diet

Very low carbohydrate (ketogenic) protocol, where on relies on meat and meat products, such as dairy and eggs. If you eat exclusively meat, you can disrupt your microbiome due to the lack of fiber and short-chain fatty acids, which your gut bacteria use as fuel to maintain the integrity of the intestinal wall. Humans on a carnivore diet should consume bone broth, bone marrow, and other cartilaginous sources, to possibly convert them to SCFAs.

Many of the benefits of fiber are attributed to its fermentation by bacteria that produce SCFAs, especially butyrate. However, it seems SCFAs have metabolic processes similar to those of beta-hydroxybutyrate (BHB). In the presence of a low carbohydrate diet, the liver’s production of BHB may reduce or eliminate the need for butyrate, which is produced by a high-fiber diet. Reducing the need for fibrous vegetables to counteract bloating from eating nuts, seeds, grains, or vegetables.

Since red meat is high in the pro-cancer and pro-aging amino acids cysteine, tryptophan, and methionine, anyone on the carnivore diet should prioritize adequate glycine, proline, and hydroxyproline to balance out the other amino acids and support a strong gut lining. Another good reason to consume bone broth, collagen, glycine, EAAs, and organ meats.

Because there are no plants, the carnivore diet is usually low in vitamin C and E, and if no dairy is included, vitamin K2 and calcium. If no organ meat is consumed, you will likely be low in vitamin A, folate, manganese, and magnesium.

It is hard to find a population that purely eats muscle meat. Those populations that we believe to be carnivorous (several Asian, Latin American, and African tribal cultures) consume the intestines of ruminant animals like goats, sheep, deer, and cows, which contain high amounts of the vegetables and fiber they consumed, e.g. the Spanish zarajos, the Filipino dinuguan, the Korean gopchang, and the Latin American chinchulines.

• The nomads of Mongolia ate plenty of meat and dairy products, but consumed wild onions and garlic, tubers and roots, seeds, and berries.
• Gaucho Brazilians consumed mostly beef, but also supplemented their diet with yerba mate, a tea rich in vitamins, minerals, and phytonutrients.
• The Maasai, Rendille, and Samburu tribes of East Africa primarily consumed meat, milk, and blood, but also occasionally consumed herbs and tree barks. Women and older men consumed ample amounts of tubers, fruit, and honey.
• The Russian Arctic Chukotka thrived on fish, caribou, and marine animals but always paired these animal foods with local roots, leafy greens, berries, or seaweed.
• The Sioux of South Dakota at large amounts of buffalo, but also consumed wild fruits, nuts, and seeds.
• The Canadian Inuit subsisted primarily on walrus, whale meat, seal, and fish, but also foraged wild berries, lichens, and sea vegetables and even fermented many of these plant foods.

If you were to eat a carnivore diet it should consist of nose-to-tail animal consumption, utilizing organ meats, bone marrow, and bone broth, and also:

• Small amounts of root vegetables and tubers, along with pureed, mashed, or canned pumpkin and sweet potato purees, preferably skipping the skin of these compounds and any excess fibers
• Homemade fermented yogurt made from coconut milk and the L. reiteri probiotic
• Raw, organic honey as a sweetener
• Small, antioxidant-rich, low-sugar berries, such as blackberries, blueberries, lingonberries, and bilberries
• Bitt, tannin-rich teas and organic coffee
• Organic dried insects such as crickets, grasshoppers, caterpillars, and ants
• Seeds and nuts, if tolerated by the gut and prepared via ancestral practices like sprouting, fermenting, and soaking
• Nutrient dense vegetables powders that offer plenty of phytonutrients without excess roughage and fiber
• 12-16 hour daily intermittent fasts to ensure mTOR pathways aren’t excessively activated

A Plant Based Diet

Certain nutrients can only be acquired via the consumption of animal products. These are:

• Creatine, which increase muscular power output and enhances cognitive function
• Vitamin B12, which maintains healthy myelin sheaths to protect neurons
• DHA, vital for proper cognitive development and cell membrane function
• Carnosine, which enhances antioxidant activity in the brain to protect it against oxidative damage
• Taurine, which plays a role in preventing heart disease

Include Eggs and Dairy:

• Eggs provide long-chain omega-3 fatty acids, including ALA. The best eggs are pastured eggs or from chickens on a diet designed to boost levels of omega-3s. Our bodies absorb and use 50% of the protein from eggs, the highest proportion of all food-based protein sources. Eggs contain high levels of choline, which is necessary for the proper metabolism of fat in the liver, as well as vitamin B12 and retinol, a form of vitamin A that our bodies use far more readily than plant-based vitamin A.
• Dairy is a potent source of healthy fatty acids, minerals like calcium, and highly bioavailable proteins like whey and casein. If you have dairy insensitivity, try fermented dairy products, such as yogurt, kefir, and hard aged cheese like Pecorino Romano, gouda, and Parmigiano-Reggiano. The fermentation process breaks down lactose and adds probiotics and creates new nutrients like vitamin K2, which shuttles calcium into your teeth and bones. Vitamin K2 is critical for heart health and the skeletal system and is notoriously absent in a plant-based diet. You can supplement with 100-200mcg of vitamin K2, per day, along with natto, which goes well with avocado, sea salt, and extra-virgin olive oil for breakfast.

Take Taurine, Creatine, and Carnosine:

• Taurine is an amino acid that fights free radicals and protects your vision and is crucial for brain development, healthy blood pressure, and blood glucose availability. You can synthesize it from other amino acids, but that is difficult for vegan athletes. You can use vegan taurine powder (1g per day).
• Creatine plays a crucial role in the production of ATP. Naturally produced from other amino acids, it is found in meat, eggs, and fish, and is commonly deficient in old, active, and plant-based people. Creatine can increase your body’s work capacity and power output while enhancing your lean body mass and physical endurance. It has also been known to support cognitive function, especially in the elderly. Because creatine stores high-energy phosphate groups in the form of phosphocreatine, it releases energy to aid cellular function during stress. 5g per day, preferably in one or two doses and mixed into warm liquid to maximize absorption.
• Carnosine is made of the amino acids histidine and alanine. Most carnosine research has shown potential as an antiglycation agent and athletic performance aid. A carnosine deficiency can lead to premature aging, impaired mental health, decreased muscle tone, and vulnerability to certain diseases, such as cancer and diabetes. It is synthesized mostly in brain and muscle tissue in animals. Vegetarians have 50% less than omnivores. The limiting factor is beta-alanine, so if levels are low you can supplement with beta-alanine to increase levels too.

Take Niacin and Thiamine:

Niacin (vitamin B3) deficiency can cause dermatitis, dementia, diarrhea, and death (4 Ds of pellagra). Thiamine (vitamin B1) is necessary for proper neuronal function and digestion. The most effective vegetarian sources are peanuts and sunflower seeds, but the amount you would need to eat would lead to health problems, such as reduced absorption of iron, zinc, and calcium due to high levels of phytic acid. Alternatively, you can eat mushrooms to get your daily niacin (2 cups of portobellos for 75% of your daily niacin).

Consume Algae:

Spirulina and chlorella provide some EPA and DHA, crucial for neuronal growth, cellular function, and cognitive development.

Take Iodine:

Sea vegetables such as nori, kelp, kombu, and dulse. Or you could take liquid iodine (400-1200mcg)

Properly Prepare Grains, Legumes, and Nuts:

Fermentation, soaking, and sprouting

Maximize Iron Absorption:

You can improve iron absorption by consuming vitamin C. Combine foods such as Swiss chard, spinach, beet greens, lentils, beans, and quinoa with foods like tomatoes, bell peppers, lemon juice, strawberries, oranges, papaya, kiwis, pineapple, and grapefruit. You should moderate coffee and tea consumption with iron rich foods since they both reduce iron absorption.

Take Vitamin D:

Cholecalciferol, or vitamin D3, is essential for bone health. Vitamin D2 can be found in plants but it is nowhere near as potent as D3, which is found in fatty fish and dairy products. Diets deficient in vitamin D can suffer from reduced bone mineral density, depressed immune system function, and higher levels of inflammation. 35IU of vitamin D3 per pound of bodyweight per day. This may be tough as a vegan as most supplemental vitamin D3 is derived from wool.

Take Vitamin B12:

Vital for cell division, metabolism, and maintenance of the nervous system. Deficiency can cause weakness, numbness, and an increase in the amino acid called homocysteine that can increase the risk of heart disease, dementia, and Alzheimer’s. B12 deficiency can also cause peripheral neuropathy and cognitive impairment, eventually leading to Alzheimer’s, dementia, and Parkinson’s. Sublingual vitamin B12 spray for fast absorption.

Be Careful with Soy:

Often GMO. Unfermented soy contains digestive irritants and digestive enzyme inhibitors like lectins, phytates, and protease inhibitors. This damage could be reduced by eating the fermented versions, such as miso, tempeh, and natto, but it’s best to avoid unfermented versions, such as edamame, soy milk, and tofu. Soy also contains high levels of goitrogen that prevent your thyroid from using iodine correctly. Consuming heaps of soy could lead to hypothyroidism. Soy also contains plant estrogens in the form of isoflavones, which can raise estrogen levels and reduce testosterone levels. Women with estrogen dominance and men and women with testosterone deficiencies should not eat soy.

There’s No One Size-Fits-All Diet

Some people can have reactions to oxalates, gluten, gliadin, etc. Some don’t benefit from supplementing with vitamins C, A, or riboflavin, and some can cause harm by supplementing vitamin D. Some people are “over-sulfured”, a concept explored in The Wildatarian Diet, by Teri Cochrane, further aggravated by glyphosate. Typically, sulfur reactions are due to a variation in the CBS gene family, which provides instructions for the enzyme cystathionine beta-synthase, which plays an important role in the breakdown and metabolism of sulfur.

Some signs of sulfur sensitivity are deleterious reactions to garlic, eggs, wine, and dried fruits that have sulfites added to them, along with joint pain, inflammatory bowel disease (Crohn’s disease and ulcerative colitis), IBS, and neurotransmitter imbalances.

Some people have a genetic susceptibility for poor methylation, which results in the body not stopping the production of glutathione, which is usually triggered when the body detects there is enough and stops via methylation.

Wild to Eat, by Robb Wolf: The capacity to extract energy from food differs from person to person because interactions between one’s genes, microbiome, diet, environment, and lifestyle are complex. Such as an individual’s blood sugar response to certain foods.

How to Customize Your Diet

• Blood Testing: Detect blood sugar responses to certain foods, mineral status, thyroid status, cholesterol status, red and white blood cell levels, vitamin B levels, acidity, alkalinity, and vitamin D status. He recommends the Longevity Panel.
• Stool Testing: Bacteria, yeast, fungi, parasites, and digestive inflammation to see what probiotics or cleansing compounds to take, and what fermentable substances and starches to avoid. Viome at home tests or Genova Diagnostics GI Effects or Diagnostics Health GI MAP stool panel.
• Microbiome Stool Testing: Viome can identify what metabolites your microbes produce and the role of these metabolites in your body’s ecosystem. They can then recommend probiotics and foods to fine-tune the function of your gut microbiome to minimize harmful microbes and increase the growth of beneficial ones.
• Saliva Testing: 23andMe DNA testing and then upload the data to MyHeritage, StrateGene, or Genetic Genie to interpret the results. Found My Fitness also do this.
• Urine Testing: Organic amino acids evaluation is an option for identifying nutritional deficiencies that can add up over time, e.g., a drop in uric acid excretion may indicate painful gout in later years. You can detect organic acids, fatty acids, amino acids, vitamins, minerals, and antioxidants via an in-home urinalysis and blood-drop test. DUTCH urine test is one that can get an analysis of testosterone, estrogen, cortisol, melatonin, DHEA, and other hormones.
• Exercise Testing: A resting metabolic rate can be calculated by analyzing the amount of oxygen your body uses and the amount of CO2 it produces. Also, how many calories you burn at any given heart rate. Then you can work out caloric intake to maintain a healthy body weight and perform at peak capacity. Metabolic testing.

The Testing Protocol I Recommend:

• Blood test once a year
• Gut test once a year
• Microbiome test once a year
• Urine test if you have symptoms the other tests can’t identify
• Metabolic test once in your lifetime (or when your body composition or fitness dramatically changes)
• DNA test once in your lifetime

Your Diet and Your Environment

Ethical synergy – Christian Peters, a nutrition professor at Tufts University. This occurs when a dietary decision benefits both our health and the environment. Consuming legumes and reducing sugar intake are examples. Consuming fish and fish oil and red meat are examples of being better for our health but worse for the environment. Not sustainable and inefficient.

1. Identify Your Minimum Effective Dose of Animal Products: 10% or less of your total daily calories. Eat more tubers, root vegetables, legumes, whole grains, and seeds. Tree nuts and eggs harm the environment more. Don’t forget to try more insects, lentils, and rice.
2. Minimize Food Waste: Use leftovers, plan meals, compost food scraps, freeze and dehydrate foods, learn to can and/or ferment food, give food scraps to livestock or pets, etc. Minimize the intake of processed foods to reduce plastic and badly digested metabolic waste.
3. Eat a Variety of Foods: Variety increases your likelihood of getting a nutritionally adequate diet and lessens the chance of depleting a single food source.

Getting started:

• Monterey Bay Aquarian Seafood Watch (seafoodwatch.org), sustainable seafood choices
• Water Footprint Calculator (watercalculator.org), which can help you learn more about how much water your household uses
• The Cornucopia Institute’s Organic Dairy Scorecard (cornucopia.org/scorecard/dairy/), which ranks dairy brands by sustainability
• The Cornucopia Institute’s Organic Egg Scorecard (cornucopia.org/scorecard/eggs/), which ranks egg brands by sustainability
• BuyingPoultry.com rates poultry products by how animals are treated
• EatWild.com has a directory of local farms and ranches selling grass-fed, humanely raised meat. eggs, and dairy
• LocalHarvest.com helps you to find local farms and farmers markets
• BetterWorldShopper.org is a database that tracks companies in a range of areas, including environment and animal protection
• CarboTax.org to compare your climate impact to that of the average American
• The Global Footprint Network’s ecological footprint calculator (footprintcalculator.org/signup), which asks you a series of questions to help you identify your environmental footprint
• Consumer Reports’ Greener Choices initiative (GreenerChoice.org), which provides information on products’ environmental impact
• The Climatarian Challenge app (LessMeatLessHeat.org/app), gives a budget of “carbon points,” calculates the carbon footprint of your meals and subtracts the appropriate number of points from your budget

What About Kids?

Calcium:

• 4-8yo need 1000mg of calcium per day.
• 9-13yo need 1300mg
• Must be consumed with adequate levels of vitamin D and K. The source is important too. Kids digest organic raw dairy, goat’s milk, camel’s milk, and A2 dairy far more easily than commercial cow’s milk, and without risk of gut damage unless a true food allergy is present. The best sources are sardines with the bones, hard cheeses like cheddar and pecorino, raw milk, full-fat fermented dairy products like yogurt and kefir, and dark leafy greens like collard greens, kale, and Swiss chard.

Iodine:

• Thyroid hormone regulates growth factors, such as growth hormone, which contributes to cognitive and physical growth. Iodine deficiencies are associated with stunted height and lower IQ scores. Best sources of iodine are seaweed (kombu, kelp, and nori) and milk.
• He sends his kids to school with sardines, anchovies, mackerel, or herring wrapped in nori.
• 4-8yo need 90mcg per day
• 9-13yo need 120mcg per day

Iron:

• Supports neurological development and blood cell formation. Best sources are red meat, organ meats, such as chicken liver, and shellfish (especially clams). The iron bound to heme, the non-protein part of hemoglobin and the molecule that carries oxygen in the blood, is more bioavailable than iron that is not bound from plant sources. Iron from non-meat sources, such as spinach, lentils, beans, and cashews, should be combined with high sources of vitamin C, such as citrus fruits and dark leafy greens, to improve bioavailability.
• He sends his kids to school with thinly sliced chunks of steak; organic elk, bison, buffalo, or beef jerky; braunschweiger; pemmican; or headcheese; along with kiwis, orange slices, and steamed vegetables.
• 4-9yo need 10mg per day
• 9-13yo need 8mg per day (for girls, prior to menarche)

Zinc:

• Supports physical growth and immune system development. Research suggests that 5-6mg of supplemental zinc per day can reverse delayed growth in kids. Other research suggests that zinc supplementation in zinc-deficient kids under the age of 5 can reduce diarrheal infections and pneumonia. The best sources are red meat (particularly lamb), oysters, crab, and lobster.
• 4-8yo need 5mg per day
• 9-13yo need 8mg per day

Vitamin A:

• Severe vitamin A deficiency can cause night blindness and permanent blindness and mild deficiency increases the risk of upper respiratory tract infection, while adequate amounts can enhance eye health, bone health, and balanced hormones. The best sources are liver, cod liver oil, eggs, full-fat dairy, sweet potatoes, kale, spinach, and carrots.
• A common breakfast for his kids are scrambled eggs with cheese, sweet potatoes, and kale. Dinner includes roasted carrots, yams, or steamed greens.
• 4-8yo need 400mcg per day
• 9-12yo need 600mcg per day

Vitamin B12:

• Critical for the growth and maintenance of myelin sheaths. If the sheaths deteriorate or you don’t consume sufficient vitamin B12, the result is cognitive decline or poor cognitive development. Red meat, poultry, fish, and shellfish.
• 4-8yo need 1.2mcg per day
• 9-13yo need 1.8mcg per day

Vitamin C:

• Supports collagen formation, connective tissue health, recovery from injury, and immune system function. Fruits and vegetables, such as oranges, lemons, limes, kale, broccoli, brussels sprouts, and cauliflower.
• 4-8yo need 25mg per day
• 9-13yo need 45mg per day

Vitamin D:

• In the absence of frequent exposure to unfiltered sunlight, vitamin D must be obtained through diet. The mushroom, meat, fish, eggs, and cod liver oil (grass-fed and wild). Research suggests that the animal-based sources of vitamin D are about 5 times more effective than the supplemental form of vitamin D3.
• His kids eat meat and mushrooms, but still supplement with vitamin D because their genetic testing revealed that, in response to sunlight, they naturally produce lower amounts than most people do.
• Kids of all ages need 15mcg per day

Vitamin K2:

• Responsible for the proper absorption of calcium and for shuttling calcium into your teeth and bones. Natto, egg yolks, grass-fed butter, cream, ghee, liver, gouda cheese, kefir, sauerkraut, and emu oil.
• Adults doses tend to range between 50-200mcg per day
• Kids can consume the low end range of that

Choline:

• Assists the liver with processing fat and toxins and acts as a precursor to the neurotransmitter acetylcholine, making choline a critical part of enhancing memory formation and skill acquisition. Egg yolks and liver.
• 4-8yo need 250mg per day
• 9-13yo need 375mg per day

EPA and DHA:

• Omega-3 fatty acids are crucial for brain development. EPA and DHA are responsible for improving memory, mood, neuronal health, and learning. Cold water fatty fish like salmon, mackerel, and herring, as well as salmon roe
• 250-500mg of combined EPA and DHA per day

Saturated Fat:

• A stable fatty acid that’s less prone to oxidation, which makes up the cell membranes. Saturated fats are also responsible for shuttling proteins between cells, stimulating the release of neurotransmitters, and forming memories. It is found in dairy products like ghee, butter, full-fat milk, and cheese, and in fatty cuts of beef, pork, and lamb. Cell membranes also depend on oleic acid, which is found in high quantities in extra-virgin olive oil.

Cholesterol:

• Necessary for the production of steroid hormones, such as estrogens and progesterone, and vitamin D. While the liver naturally produces cholesterol, consuming dietary sources of cholesterol like egg yolks and shrimp allows your kids to also consume other beneficial nutrients, such as choline, omega-3 fatty acids, and protein.

Prebiotics and Probiotics:

• By producing postbiotics, probiotics provide kids with vitamins and nutrients and make existing nutrients more bioavailable, They also support healthy digestive processes and even secrete mood stabilizing neurotransmitters like serotonin. Probiotics can be found in fermented, “living” foods like raw dairy, natto, kimchi, sauerkraut, and kefir.
• Prebiotics in the form of soluble and insoluble dietary fiber allow beneficial bacteria to thrive and promote healthy bowel movements. Prebiotics are found in high quantities in jicama (Mexican yam), Jerusalem artichoke, garlic, onions, leeks, under ripe bananas, and dandelion greens.

Dealing with Picky Eaters:

Break up a variety of food for children while they are young so that they can grow up with a broader palate. You can even chew them up and spit them out for them. Kids eat what the adults are eating or go hungry. Even at restaurants.

• Encourage your kids to take at least 5 bites of a dish before deciding they don’t like it. If you have multiple kids, make it a competition to see who can eat the most of the dish.
• Egg yolks can be added to everything from spaghetti sauce to mac and cheese without changing the flavor.
• When they contain the right ingredients (like kale, green bananas, egg yolks, kefir, Brazil nuts, cod liver oil, and frozen fruit), smoothies are an excellent way to provide essential nutrients in desert form.
• Smoothie leftovers make good ice pops.
• Instead of cooking rice in water, cook it in bone broth, add some trace minerals such as a pinch of salt, and throw in some kelp granules for added iodine.
• Although they’re nutrient-void on their own, rice crackers are great vehicles for tuna salad, liver pate, cheese, and hummus.
• Fish sauce made from fermented fish is full of glutamate, which can help picky kids develop a taste for umami flavor of many novel foods. We begin including fish sauce in our children’s dishes at an early age, and as a result, they developed an Asian-like palate and appreciation for this flavor, which is seldom found in Western diets.
• Sticking scallops or steak on toothpicks or skewers instantly makes them fun to eat.
• Bribing kids with small prizes for eating healthy food can work temporarily.

The Last Word

Your diet can change with your fluctuating bodily conditions, such as your gut health and microbiome. Once your gut heals, you can always reintroduce foods as long as the damage can be mitigated. Here are some books packed with customizable diets plans:

• The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain, by Dr. Stephen Gundry
• Returning to an Ancestral Diet, by Dr. Michael Smith
• Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat, by Paul Jaminet
• The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, by Terry Wahls
• Deep Nutrition: Why Your Genes Need Traditional Food, by Dr. Cate Shanahan

15: Never Get Sick: How to build an unstoppable immune system

Immunity 101

The Lymphatic System:

A network of organs, nodes, tissues, and vessels that transport lymph fluid throughout the body. Lymph fluid contains infection-fighting white blood cells, and the organs and nodes are where toxins, waste, and other unwanted debris are filtered.

The Respiratory System:

Consists of organs, including the mouth, lungs, pharynx, larynx, and trachea, that take in oxygen and expel carbon dioxide. Airways are covered in a mucus layer that traps pathogens and other particles before they can reach the lungs. Tiny hair like, muscular projections called cilia propel the mucus layer.

The Skin:

Serves as a barrier to the external environment. The skin’s immune system contains an estimated 20 billion T cells, which control skin microbes and educate the immune system as a whole.

Lymphocytes:

Small white blood cells that seek out and destroy pathogens and orchestrate an immune response. B cells, which make antibodies attack bacteria and other toxins, and T cells, which help destroy infected or cancerous cells. Killer T cells are a subgroup of T cells that kill cells that are infected with pathogens or are otherwise damaged. Helper T cells determine which immune responses the body has to a particular pathogen.

Natural Killer (NK) Cells: a lymphocyte that is produced in bone marrow, lymph nodes, spleen, tonsils, and thymus gland and then enter the circulation to control tumor formation, microbial infection, and tissue damage. People lacking adequate NK cells have been shown to experience more frequent viral infections, including herpes and HIV, and to die prematurely from cancers.

• Circulating NK cells remain in a resting inactive state until they are activated by inflammatory cytokines and invade any tissues that possess pathogen-infected cells. The NK cells then secrete cytokines such as interferons and TNF-alpha and release a membrane-disrupting protein called perforin, which causes the death of the target cell.
• You should aim to modulate normal, natural activity of NK cells rather than increasing them. Rampant inflammation or excess abdominal fat, display increased NK numbers, which can result in insulin resistance, pancreatic damage, exacerbation of autoimmune issues such as asthma, and miscarriages in pregnant women. Impairment of NK cells are associated with cancer, viral infections, multiple sclerosis, rheumatoid arthritis, lupus, and advanced aging.

Research proven ways to modulate activity of NK cells:

• Exercise
• Massage
• Curcumin
• Zinc
• Selenium
• Astaxanthin
• Melatonin
• Astragalus
• Spirulina
• Eleuthero
• Blueberry
• Echinacea
• Thymus peptides (particularly epithalon)
• Consume garlic during stressful times and flu season
• Avoid frequent oscillations in caloric intake, mainly caloric deficit and binging
• Avoid synthetic folic acid supplements and folic acid-fortified foods. Use the natural form called 5-methyltetrahydrofolate

The Spleen:

Stores WBCs and platelets, filters blood, and recycles old RBCs. It also helps fight certain kinds of bacteria.

The Gut:

Harbors the gut microbiome. Good bacteria help to control harmful colonies of bad bacteria, fight pathogens by producing antimicrobial substances, and affect the pH of the gut environment to provide a chemical barrier against harmful microbes. Gut flora also regulate inflammation and activate immune functions. 60% of the immune system is found in gut-associated lymphoid tissue (GALT), which is located just outside the intestinal lining. The intestines are also lined with mast cells, which coordinate the immune system’s and nervous system’s response to toxins and infectious agents.

The innate (cell mediated) immune system is the body’s first line of defense and protects you from pathogens by the following:

• Physical and chemical barriers, such as the skin, mucosal epithelium, and gastric and respiratory chemicals.
• Blood proteins
• Immune cells, such as natural killer cells, macrophages, heterophils, thrombocytes, eosinophils, and basophils. These protector cells engage in phagocytosis.

When the innate system is overwhelmed, your adaptive immune system kicks into high gear. Allowing you to encounter foreign invaders and become more resilient as a result. Both T cells and antibodies protect you by identifying and remembering certain features of each pathogen and recognizing them in the future.

Adaptive humoral immunity: the primary line of defense that eliminates extracellular pathogens and their toxins and involves the activity of antibodies in your blood.

Adaptive cell-mediated immunity: Involves the activity of T cells to eliminate intracellular pathogens that antibodies can’t reach.

Create unstoppable immunity by moving lymph fluid throughout the body, keep the respiratory system ready, limit pathogens passing through the skin, keep WBCs elevated, strengthen the spleen, and repairing and maintaining proper gut health.

Dr. Thomas Cowan (Vaccines, Autoimmunity, and the Changing Nature of Childhood Illness and Cancer and the New Biology of Water):

• The theory behind vaccines is that we can develop immunity to a microorganism even if we bypass the cell-mediated response and rely on stimulating the antibody response. The problems with this involve using aluminum to stimulate a response in the absence of cell-mediated activity, the need for booster shots, and a strategy for downplaying the cell-mediated immune system in favor of repeated stimulation of antibodies is guaranteed to produce a nation of people who suffer from chronic autoimmune disease and cancer. Autoimmune disease is defined as the state in which a person has developed excessive antibodies to their own tissues and includes conditions such as low thyroid, celiac disease or gluten sensitivities, acne and eczema, inflammation, joint pain, and more. Autoimmunity is developed in other ways too but vaccinations are not helping.
• The case of cancer being a suppressed cell-mediated response was dramatically demonstrated by a sarcoma (a virulent type of bone cancer) specialist named William Coley in the early part of the 20th century. Coley was able to cure thousands of cancer patients by injecting them with a bacterial toxin that stimulated a high fever response. Fever is the quintessential sign of an activated cell-mediated immune response, and intensely stimulating fever for about a month is a powerful enough therapeutic maneuver to cure even some end-stage cancer patients.
  •  

How to Build an Unstoppable Immune System

1. Lymph Flow:

A congested lymph system can lead to the accumulation of waste, debris, dead blood cells, pathogens, toxins, and cancer cells, along with the inadequate flow of crucial compounds such as WBCs and fat-soluble vitamins. The lymph system depends on the motions of the muscles and joints during physical activity.

In addition to low level activity, the best ways to ensure drainage is the following:

• Low-level physical activity throughout the day
• Rebounding, full-body qigong shaking, or vibration every day
• Chiropractic care (2-4 times a month): If something is obstructing the organs and structures in the rib cage, it can prevent the lymph system from properly collecting and removing toxins. A chiropractor can help to correct any anatomical displacements
• Sweating
• Sauna (preferably infrared) 1-5 times per week
• Dry skin brushing at least once a week
• Hydration with pure water, minerals, and electrolytes
• Massage (2-4 per month or regular foam rolling): Foam rolling, deep tissue therapy, and massage all improve the flow and drainage of lymph
• Loose clothing
• Panchakarma treatment once per year:
  • Vamana (emesis – an induction of vomiting by drinking a herbal solution)
  • Virechana (purgation – similar to a herbal colonic)
  • Niroohavasti (an enema using a herbal decoction)
  • Nasya (infusion of medicine through nostrils)
  • Anuvasanavasti (an oil enema)
• Modern Panchakarma:
  • Shirodhara (gently pouring a warm mixture of herbs and oil over the forehead)
  • Garshana (dry skin brushing with either a wool or silk glove)
  • Swedana (an herbal steam bath, during which the head and the heart are kept cool while the rest of the body is heated)
  • Udvartana (an herbal paste lymph massage)
  • Shiro-Abhyanga-Nasya (a combination of a deep head, neck, and shoulder massage and facial lymph massage, followed by inhalation of the therapeutic aromatic steam, and a nasal and sinus “nasya” cleanse with herbal nasal drops)
  • Pinda Swedana (a massage treatment using rice cooked in milk and herbs)

2. Thieves Oil:

A antibacterial concoction (version taken from Scientific American Cyclopedia of Preparations):

• 4 oz dried rosemary tops
• 4 oz dried sage
• 2 oz dried lavendar
• 5 oz fresh rue
• 1 oz camphor dissolved in vinegar
• 1/4 oz sliced garlic
• 1 oz bruised cloves
• 1 gallon strongly distilled wine vinegar
• Digest for 7-8 days, with occasional agitation: pour of liquor: press out the remainder, and filter the mixed liquid

Proven Benefits of Thieves Oil:

• Cleaning the air of microbes and molds via diffusion: Inhibiting certain mold and aerosol borne bacteria with clove, lemon, Eucalyptus radiata, rosemary, and cinnamon bark.
• Respiratory support: Eucalyptus oil is effective against Staphylococcus, Klebsiella, and adenovirus.
• Antimicrobial activity: Cyclic hydrocarbons found in essential oils, including aromatics, terpenes, and alicyclic compounds, likely have a direct toxicity effect on the cell membranes of certain bacterial species. Clove and rosemary had a antibacterial effect against Staphylococcus epidermidis, Escherichia coli, and Candida albicans. An in vitro study tested 21 selected essential oils against six bacterial species (Escherichia coli, Klebsiella pneumoniae, Pseudomonas aeruginosa, Proteus vulgaris, Bacillus subtilis, and Staphylococcus aureus). They reported: “Cinnamon, clove, geranium, lemon, lime, orange and rosemary oils exhibited significant inhibitory effects. Cinnamon oil showed promising inhibitory activity even at low concentration, whereas aniseed, eucalyptus and camphor oils were least active against the tested bacteria. In general, B. subtilis was the most susceptible. On the other hand, K. pneumoniae exhibited a low degree of sensitivity.”
• Microbiome support: A 2012 article provided support that essential oils can work synergistically with probiotics to have complementary antimicrobial effects with practically no side-effects.

Suggestion for usage:

• Apply a few drops to open cuts and wounds to prevent infection and promote healing
• Mix with a tablespoon of water, gargle, and swallow for a sore throat
• Put a drop on your thumb and apply to the roof of your mouth for a headache
• Breathe in the vapors when you have lung congestion
• Put a few drops in any oil-pulling oil to maintain healthy teeth and reduce cavities
• Apply a drop or two to gums and teeth for pain relief from toothaches. Mix one or two drops with a tbsp. a raw honey for cough relief
• Use it in an essential oil nebulizing diffuser and breathe it in for sinus headaches
• Put it in a vape pen

3. Echinacea:

Shown to relieve upper respiratory symptoms such as inflammation, whooping cough, and the common cold. A study by the University of Connecticut showed that when taken during cold and flu season it could cut the likelihood of getting the common cold by half.

Echinacea increases the expression of heat shock proteins (HSP) and also boosts white cell counts. HSPs play a role in the assembly and transport of newly synthesized protein within cells and also remove denatured proteins.

They are also important in antigen presentation and the activation of lymphocytes and macrophages. Especially important after viral infection, as it signals to the body that an antigen is “foreign” and “non-self”. It has been proposed that HSPs are part of the body’s adaptive immune response because their circulation in the bloodstream signals danger to the host.

Echinacea also boosts the immune system by stimulating phagocytosis and the production of T cells and macrophages in the bloodstream while enhancing the concentration of interferon, interleukin, immunoglobulin, and other natural immune compounds in the blood. It also protects RBCs against oxidative damage. The membranes of RBCs contain high concentrations of polyunsaturated fatty acids that are highly susceptible and sensitive to free radicals.

Echinacea is also a proven performance enhancing aid for aerobic and endurance athletes competing at high altitude. This is because it stimulates macrophage activity, which can result in an increase in prostaglandin E2 (PGE2) secretion. PGE2 is a protein that stimulates the production of serum erythropoietin (EPO), which is secreted by the kidneys to stimulate stem cells to develop into RBCs. PGE2 has also been shown to stimulate granulocyte-macrophage colony-stimulating factor (GM-CSF) from smooth muscle cells, which causes it to act as a growth factor for new RBCs.

900-1500mg per day, split into 3 doses.

4. Zinc:

Zinc modulates cell-mediated immunity, has antioxidant, and anti-inflammatory properties that can provide a potent cure for the common cold. Zinc lozenges are best for staving off a cold. It begins to release ionic zinc, which is the key to its antiviral activity. Dissolving a lozenge slowly in the mouth provides a steady release of free ions into the pharyngeal region in the nasal cavity, which can have a greater effect on reducing respiratory and nasal symptoms associated with sickness. Make sure it doesn’t have any additives or citric acid, as this commonly added compound can bind tightly to zinc ions, preventing them from being released. Zinc acetate. Avoid effervescent lozenges, which can reduce the production of ionic zinc.

5. Elderberry:

The anthocyanins in elderberry have potent immuno-stimulant effects. 600-900mg per day. All but the berries are poisonous, so avoid the rest and prepare the berries properly.

6. Colostrum:

The first secretion from the mammary glands in humans and animals and serves as a form of passive immunity, transferring antibodies from mother to infant. Colostrum provides a substantial dose of antibodies such as IgA, IgG, and IgM, all of which help to fight pathogens in the intestinal tract. The growth factors in colostrum stimulate the gut to patch up the gaps in the intestinal lining that lead to a leaky gut (and then autoimmunity disorders).

Colostrum is great for building muscle, as it’s a potent growth hormone precursor and enhances levels of insulin-like growth factor 1. 20-60g per day.

7. Bone Broth:

Bone broth contains the amino acids arginine (critical for immune system and liver function), glutamine (assists with cellular metabolism), and glycine (which aids in glutathione production and improves sleep quality). The marrow in bone broth contains lipids called alkylglycerols that are crucial for the production of white blood cells. They appear in colostrum too and have been shown to control the growth of cancer cells. According to research by Dr. Matthias Rath, the collagen in bone broth may also prevent cancer tumor metastasis, and the gelatin in bone broth is beneficial for autoimmune diseases related to a leaky gut. The glycosoaminoglycans found in bone broth can help to restore a healthy intestinal lining. The chondroitin sulfate in bone broth, has both anti-inflammatory and immunoregulatory effects.

If bones aren’t on the label of packaged broth, it won’t have the nutrients from bone marrow, such as collagen, immune boosting alkylglycerols, or omega-3 essential fatty acids. He prefers Kettle and Fire bone broth.

Heat a generous amount of grass-fed ghee in a saucepan over medium heat, then add 1-2 tbsp. of turmeric powder and stir until dissolved. Add 3-7 different vegetables of choice (sprouts such as alfalfa sprouts and mung bean sprouts) and sauté until the vegetables are soft. Next, add 1-2 cups of bone broth. Turn the heat down to low and simmer for 1-2 minutes, then stir in a generous portion of powdered vegetable extract. Finally, ladle the broth into a bowl and add and add 1 tbsp. each of naturally fermented miso and natto.

8. Fermented Foods:

Lactobacillus paracasei is found in sauerkraut and yogurt. It produces the enzyme lactocepin, which is able to destroy immune system messengers called chemokines. During inflammatory bowel disease, chemokines exacerbate an autoimmune response. Consuming sources of lactic acid bacteria can thus reduce autoimmune symptoms.

Bifidobacteria secretes gamma-aminobutyric acid. Macrophages contain butyric acids receptors that, when activated by the acid, can reduce the production of inflammatory compounds. The cell walls of bifodobacteria also contain a dipeptide that activates the synthesis of lymphocytes, which are immune cells that produce antibodies and are responsible for acquired immunity.

Over the last 60 years, there has been a steady loss of biodiversity in our gut membrane’s bacterial ecosystem, and a large part of this is due to factory farming, processed foods, and widespread antibiotic use. But the most potent of the common causes of the damage to our gut wall in our diet is glyphosate because it triggers the activation of zonulin. Zonulin is produced in the gut, where it opens tight junctions between the cells in the intestinal lining, then circulates systemically and can open the BBB, kidney tubule systems, and blood vessel walls.

9. Decoction Tea:

Slippery elm bark, marshmallow root, and licorice root. The combination of these herbs softens and soothes mucous membranes all the way from the throat to the stomach to the small and large intestines, flushes the lymph system, and allows good bacteria to multiply while providing adaptogen like effects that protect these bacteria from stress and environmental irritants.

When cooked, the soluble fiber from the roots and bark are released and become slimy, soothing dried out intestinal mucosae. The fiber also feeds beneficial intestinal microbes.

Licorice is a natural lubricant for the intestinal and respiratory airways and, as an adaptogen protects them from stress and environmental irritants and pollens. Glycyrrhizin, found in licorice root, can inhibit the replication of influenza virus while reducing virus-associated inflammation.

Slippery elm bark also supports healthy antioxidant activity in the intestinal tract.

Chopped marshmallow root is the most slippery of the 3 herbs and supports the health of the stomach lining.

Use this tea every day for a month or two, 1 tbsp. every 2 hours, apart from a meal. You must use chopped, not ground, herbs. Boil 1-2tbsp. each herb in a pot filled with 2 quarts of water. If you can let it simmer overnight, uncovered, until about 2 cups of water remain, it’s even better, but it not, that’s okay. Strain the mixture, save the liquid, and discard the herbs. This should make 2 cups to sip on throughout the day.

10. Vitamin C:

Ascorbic acid is a synthetic form of vitamin C that is typically made from GMO corn, and lacks the beneficial bioflavonoids present in whole-food form of vitamin C. Look for an all-organic food-based supplement or a USP-grade vitamin C, produced in a GMP-certified facility. Whole Foods Market Food-Sourced Vitamin C, American Nutraceuticals Vitality C, and OrthoMolecular Buffered C Capsules. Take no more than 500mg at a time. At 100mg all the tissues are saturated, at 200mg the blood plasma is saturated, but at 500mg dose the absorption appears complete and rate of absorption will decrease.

All citrus fruits, including orange, grapefruit, lime, and lemon are excellent sources of vitamin C. Papaya, strawberries, pineapples, kiwis, cantaloupes, and raspberries too. Even Swiss chard and cruciferous vegetables such as broccoli and cauliflower are also excellent sources, as is parsley, which provides over half of the recommended daily amount.

11. Oregano Oil:

Wild oregano oil can help to reverse digestive complaints; boost the immune system; cleanse the body of fungi, yeasts, bacteria, and viruses; and protect against common illnesses.

Carvacrol and thymol provide oregano’s antiseptic and antioxidant properties. In addition, the terpenes in oregano, pinene and terpinene, contribute to its antiseptic, antiviral, anti-inflammatory, and anesthetic properties. Two long-chain alcohols, linalool and borneol, provide additional antiseptic and antiviral qualities. Finally, the esters linalyl acetate and geranyl acetate act as antifungal agents.

Use oregano oil to:

• Using on skin to kill fungal infections or remove warts
• Applying several drops to wounds or infections (including MRSA and staph) externally
• Consuming 1-2 dropperfuls per day during cold and flu season, or when traveling
• Adding tea tree oil and lavender, then placing several dropperfuls in a spray bottle filled with water to kill household mold
• Using a few drops on your toothbrush in addition to your toothpaste or when you can’t find your toothpaste

Look for 100% pure oregano but be aware that it is caustic. Must be diluted.

12. Mushrooms:

B vitamins, minerals, fiber, protein, antioxidants, and beta-glucans and other bioactive molecules that fight bacteria, viruses, and toxins. Many mushrooms are also immunomodulators that stimulate the immune system’s defense mechanisms.

• 5-10g of shiitake mushrooms for 4 weeks improved immunity and lowered inflammation and also exerted antitumor activity. When used in conjunction with chemotherapy, has been shown to prolong survival time, restore immunological parameters, and improve quality of life. The American College of Nutrition has found that shiitake mushrooms can improve the efficiency of the immune system, improve gut immunity, and decrease inflammation, and lab tests on human cell lines show that shiitake can prevent malignant tumor growth by signaling tumor cells to undergo apoptosis. They also have antimicrobial properties.
• Maitake mushrooms are also powerful immunomodulators that stimulate the immune system’s defense reaction through enhanced cytokine production, phagocytosis, and NK cell activity.
• Cordyceps also exhibits potent antitumor effects and immunomodulating effects. Studies have shown that cordyceps can help the body’s innate immune function, and it’s so effective that it has even shown benefits in studies on people with severe asthma. Evidence suggests that cordyceps can help autoimmune issues and decrease the number of harmful bacteria in the gut.
• The turkey tail mushroom contains bioactive compounds called beta-glucans, which can stimulate the immune system by enhancing macrophage and NK cell function. Studies have shown that beta-glucans can help the immune system slow the growth of tumors and protect the body form the effects of cancer-causing compounds. Turkey tail also contains a high number of prebiotics.
• Tremella is rich in vitamin D and fiber, and contains specific compounds that protect the liver. Research suggests that tremella mushrooms can help the body to fight infections.
• Chaga has an abundance of beta-glucans, and research has shown that it activates immune cells and particularly production of IL-6, which can help increase the ability to fight pathogens. Other compounds in chaga help to differentiate between the body’s cells and foreign cells. Chaga reduces immune hypersensitivity and even reduces the risk of cardiac shock from severe allergic reactions. Chaga has antiviral properties and can help to reduce the ability og HIV to replicate and prevent herpes and Epstein-Barr viruses from infecting new cells and replicating.

Ben likes the Four Sigmatic 10 Mushroom Blend, which combines vitamin C (from rosehips), chaga, reishi, cordyceps, lion’s mane, shiitake, maitake, and a few other immune boosters.

13. Bee products:

Real raw honey has so many enzymes that it’s the only food that will never go bad, and it’s full of minerals and antioxidants. Honey also contains minor amounts of the same type of bioactive components found in antioxidant-rich fruits and vegetables, including phenolic acid, flavonoids, alpha-tocopherol, ascorbic acid, proteins, and carotenoids. It also has antiviral properties and can speed recovery form viral infections.

• Manuka honey inhibits flu virus replication and has been shown to be more effective than the active ingredients in popular cough medicines at improving both cough and sleep quality in individuals with upper respiratory infections. Methylglyoxal (MGO) is the primary component of Manuka, and you should look for an MGO content of 83 and above.
• Bee pollen is one of the most nutrient dense foods found in nature. Packed full of vitamins and minerals. Pollen is the colostrum of the insect world, containing more protein per gram than any other animal-based food, as well as free-forming amino acids. Research suggests that bee pollen is antiviral, antifungal, anti-inflammatory, antimicrobial, anticancer, liver-protecting, and local analgesic properties.
• Royal jelly, secreted by glands in the heads of nurse bees, is the exclusive food of queen bees. Research suggests that royal jelly may support nerve health, mental acuity, and memory and protect against nerve damage because of its high acetylcholine content. Proteins, fatty acids, polyphenols, adenosine monophosphate, and hormones like testosterone, estradiol, progesterone, and prolactin.
• Propolis is the most potent immune-supporting compound from bees. Bees use propolis to seal beehives and make the inside aseptic. Antiseptic, antibacterial, antioxidant, anti-inflammatory, antifungal, antiulcer, antimycotic, anticancer, and immunomodulating properties.

14. Germs:

Studies show that a kid’s snot harbors bacteria that, when eaten, help strengthen the body’s immune system.

The Hygiene Hypothesis:

• Dr. David Strachan: Hay fever and eczema were less common in larger families, and that children in those families were exposed to more germs through their siblings. Studies have now confirmed this as well as the protective effects of living on a farm.
• A 2003 article in a journal of immunology, Dr. Graham Rook proposed the “old friends” hypothesis, arguing that we have become so dependent on the microbes that coevolved with domesticated mammals and pets that they are still have similar microbes on our skin, gut, and respiratory tract.

The “microbial diversity” hypothesis is the idea that more diverse gut microbiomes are, the healthier we are. Similar to the hygiene hypothesis.

Autoimmune diseases are much more common in industrialized nations than developing ones, and those that emigrate from developing countries tend to be more likely to develop asthma and immunological issues.

Boosting Your Child’s Immune System:

1. Let your child touch and taste things
2. Don’t be a bottle boiler
3. Avoid antibacterial soaps
4. Avoid antibiotics
5. Visit farms and have pets
6. Increase your kids’ time with other kids
7. Eat a variety of cultured foods
8. Encourage your kids to play outside
9. Don’t make your kids bathe or shower every day
10. Don’t do excessive loads of laundry

Free Radicals:

Free radicals can damage cells and it is often touted that it is essential that ROS get mitigated with antioxidants. However, some amount of free radicals and ROS are necessary for a number of cellular pathways involved in cellular growth, survival, and proliferation, and in metabolic and blood vessel formation. Cancer cells in particular generate high levels of ROS that are essential for cancer cells to grow, and is likely why cancer cells also generate high levels of antioxidants to protect against oxidative stress.

If ROS were only toxic, antioxidants would be great, but since ROS can help with immune function, antioxidants may blunt adaptive immunity. In the case of sepsis, which is a systemic infection accompanied by inflammation and autoimmunity, antioxidants have been shown to make the situation worse. In trials, high doses of vitamin E do not show any benefit for cancer and show possible harm.

Activation of the innate immune system requires ROS signaling. This signaling is necessary for surveillance receptors of the immune system and the release of protective pro-inflammatory cytokines, which then cause an appropriate immune response. Decreasing ROS too much may lead to immunosuppression and elevated ROS may lead to autoimmunity by increasing the release of proinflammatory cytokines and proliferation of too many adaptive cells.

If you consume too many antioxidants after exercise, you may turn off the beneficial genetic transcription response to exercise, which can limit the number of mitochondria you can produce.

The Power of the Mind

Electromagnetic fields are generated by thoughts and emotions, and since electromagnetic fields can change protein expression, this means genes can be turned on and off by those same fields. Conditions for cancer can be significantly affected by your emotional environment. Most cancer patients have suppression of emotions. They tend to hold in their anger. A lot of people in the Western world break down upon the discovery of a cancer diagnose because of their view of it. They need to improve their environment and personal hygiene, get proper amounts of physical activity and rest, have good eating habits, and avoid smoking. Emotional changes, such as anger, worry, fear, hesitation, irritation, and nervousness should be avoided.

Western research supports the idea that depression can impair immune function, which can contribute to the development of cancer. NK cells have receptors for various neuropeptide proteins, including those released during stress. This means that NK cell activity can be influenced by emotions. The level of NK activity has been shown to be a good predictor of breast cancer outcome, and a loss of NK activity in cancer patients has been shown to be correlated with an increase in the patient’s stress levels, lack of social support, and fatigue or depression.

The SNS can also encourage cancer metastasis. During acute stress, the SNS is activated, but as soon as the stressful event has passed, the body returns to homeostasis within about an hour. Under chronic stress, the SNS is turned on all the time, and in this chronically stressed state, adrenaline and noradrenaline can alter gene expression. This genetic alteration can lead to a number of pro-cancer processes, including activation of inflammatory responses, inhibition of immune responses and programmed cancer cell death, reduction in the cytotoxic function of NK cells, inhibition of DNA repair, stimulation of cancer cell angiogenesis, and activation of epithelial-mesenchymal transition, which is one of the ways new cancer stem cells are created.

Holistic Healing Strategies:

• Qigong: Coordinated body postures and movements, breathing, and meditation used in traditional Chinese culture to promote health and spirituality.
• Acupuncture: In traditional Chinese medicine, illness and imbalanced emotions are perceived as a disharmony or imbalance in qi, and acupuncture therapy is designed around the pattern of disharmony. A practitioner may examine the color and shape of your tongue, the strength of your pulse, the quality of breathing, the sound of the voice, and even the smell of the breath. Some studies suggest that acupuncture causes a series of events in the CNS that result in the release of adenosine, and that this may deactivate the fight or flight SNS. This may make acupuncture a way to use neurochemicals to cause an electromagnetic change in your body.
• Electrical acupuncture: An NES scanner is a frequency-based device that can be used to identify specific aches, pains, health disorders, and emotions. Whenever there is a blockage in energy flow or some other problem, the skin in that area becomes more magnetic or sticky, which the scanner detects. You then stimulate the area with a miHealth device, and as you treat it, the body’s magnetic quality begins to change as it heals, and the scanner detects this change. Cells have electric potential and as you put energy back into a low electrical potential region, you raise the electrical potential, giving it time and energy to restore normal function. Also, this stimulates the nervous system, sending feedback to the brain about the healing response.
• Tapping (EFT): Emotional Freedom Technique, similar to acupuncture. Acupuncture heals by stimulating the body’s meridians and energy flow, but you can also stimulate these points by tapping on them with your fingertips. Tapping has been shown to provide relief from chronic pain, emotional problems, disorders, addictions, phobias, PTSD, and chronic diseases. Some studies have shown that tapping may reduce cortisol by up to 50%. It seems like tapping is just emotional regulation training mixed with bringing attention to an area for focused relaxation.
• Mindfulness meditation: Shown to increase levels of stem cells, lengthen telomeres, dissolve beta-amyloid plaques, improve memory and attention, boost serotonin, repair DNA, regulate inflammation, increase the strength of the immune system, repair skin, bone, cartilage, and muscle cells, increase growth hormone, and enhance neural connections in your brain. Take a seat in a comfortable place, pay attention to your breath, and when your mind wanders, you return back to your breath.
• Visualization: Can prolong life and health outcomes in those with cancer. Visualization involves creating a detailed mental imagery of an attractive peaceful environment and is often paired with physical relaxation techniques such as progressive muscle relaxation, which involves tightening every muscle and relaxing them, one by one.
• Yoga: When mindful, proper yoga is performed with focused breathwork in a formal meditative setting, there can be a significant shift into relaxed oscillating brain wave patterns and a downregulation of the SNS. For a more intense form of yoga that incorporates movement, dynamic breathing techniques, meditation, and chanting, give Kundalini yoga a try.
• Spirituality and healing: Pick a story to follow:

1. No belief in anything and having no purpose, which they think leads to a survival of the fittest and little repercussions for our actions.
2. Make up your own story and beliefs and pursue happiness. It could be crime or altruism.
3. Become part of the greater story, giving yourself purpose and a role to play. Believing in an author/god it appears.

Quite a heavily biased, religious point of view with the belief that a sentient compass/watcher is required to direct morality. Regardless of the fact that altruism is the ultimate form of selfishness. I’m paraphrasing these options massively but the arguments appear to express a very reductionist mentality in order to fit their current belief systems and chosen story. Story itself is a limiting analogy for a life morality code.

• Prayer: Gratitude practice for an overseeing entity is much easier than gratitude for the endless interactions in life and a collection of your circumstances. A god is a much easier way to simplify appreciation for life by channeling all variables into one point.
• Gratitude journaling: Proven to make you healthier and happier, experience fewer aches and pains, and report feeling healthier than other people. Also, grateful people are more likely to take care of their health. Reducing toxic emotions, reducing depression, and strengthening the immune system.
  • 1. What am I grateful for today?
  • 2. What truth did I discover in today’s reading (religious base)?
  • 3. Who can I pray for, help, or serve today?
• Purpose: Identify your purpose in life and enable yourself to achieve that unique purpose to the very best of your abilities. When you obsess over fitness, cognitive performance, finances, food, etc., you tend to ignore your “soul”. Essentially, when your identity is not in line with your actions there is a general incoherence in your mentality. Something is wrong, but you can’t put your finger on it. There is instability with the way you unconsciously believe your life should be and that implies unseen danger. Just find something you enjoy that may be used to help others and commit your belief into the importance. Just make sure that thing will cause no harm unto others and is not focused on obsessively enhancing personal finances, fitness, performance, etc. Otherwise, you’ll be fueling your purpose with cognitive dissonance and eventually have to confront that internal contortion of a misled identity.

The Last Word

• Eat a wide variety of fermented foods
• Place several drops of thieves oil in an essential oil diffuser in your office, home, or bedroom and run it all day long
• Each morning, take a handful of colostrum capsules, a teaspoon of mushrooms, a dropperful of oregano oil in a glass of water, or all three. Take a shot of RESTORE prior to each meal
• Have piping-hot cup of organic bone broth with lunch or dinner
• If you’re exposed to sickness, continue using the strategies above, but also sip on elderberry juice or use elderberry tincture 3 times a day and take zinc lozenges, vitamin C, and echinacea
• Whether you’re sick or not, don’t stop moving. Try to engage in low-level physical activity, even if it’s just a sunshine walk or bouncing on a trampoline. If you’re too sick to move, try an infrared blanket, infrared sauna, or a Biomat to keep lymph fluid flowing
• Consider an IV infusion of high-dose vitamin C from a local functional medicine practitioner
• Regularly practice the spiritual disciplines, including meditation, silence, solitude, study, prayer, worship, and belief in a higher power. Don’t underestimate the power of the mind and belief patterns to heal the body

Cancer (Dr. Thomas Cowan, Dr. Thomas Seyfried, Dr. Nasha Winters, etc.)

• Follow a ketogenic diet that is low in protein and rich in organic plant foods (primarily juiced), with a limited amount of carbohydrates (20-30g per day) and 16-18 hours of fasting per 24 hour cycle
• Frequently consume hydrogen rich, deuterium-depleted water, and Quinton hypertonic water solution
• Drink 2-6 cups of organic bone broth each day, along with medicinal plants and mushrooms (chaga, ashitaba, turmeric, burdock, mistletoe, and melatonin and the glycoside extracts of the digitalis and strophantus plants)
• Use NR, NAD, NADH or NMN daily
• Get frequent infusions of high-dose vitamin C and ozone blood replacement IV therapies
• Frequently use Rife therapy, PEMF therapy, and hyperthermia using technologies such as the Royal Rife machine, Pulse Centers PEMF massage table, and the Biomat
• Frequently use hyperbaric oxygen therapy chamber
• Spend 20-45 minutes in an infrared sauna every day
• Completely eliminate non-native electromagnetic fields, such as WiFi and Bluetooth, and any significant smartphone use
• Perform a complete environmental detoxification audit of personal care products, household cleaning chemicals, lighting, air, and water
• Consider high-dose T cell therapy
• Perform a complete emotional detoxification focused on prayer, gratitude, meditation, relationships, and de-stressing

16: Quantified Self: How to test, track, and interpret blood, saliva, urine, and poop

When a doctor orders a blood or saliva panel to look for health-related biomarkers, they compare you to the results of the average population. Normal doesn’t mean optimal or ordinary. It refers to how the values from an average population create a range or distribution of numbers on a graph. There are no universally applicable ranges for most lab test results. Most labs don’t carry out their own research and use reference ranges from test manufacturers. They also don’t account for genetic variance. They also tend to reflect absence of disease rather than optimal (testosterone and thyroid-stimulating hormones are good examples).

Ideal ranges for women and men are often different too. For example, aspartate aminotransferase (AST) and alanine aminotransferase (ALT) are liver enzymes that are used to measure liver function, liver damage, and nonalcoholic fatty liver disease. The reference range for AST is between 10-40U/L and ALT is 7-56U/L for both men and women. Whereas several reports have shown that men, ALT should not exceed 30U/L, and women 19U/L. Another study determined that the upper cut-off of ALT for men should be 22.15U/L and AST shouldn’t exceed 25.35U/L. Women ALT shouldn’t exceed 22.40 and AST shouldn’t exceed 24.25.

If you order a blood test and your results fall outside of the “normal” range, that doesn’t mean you’re sick or getting sick.

The 11 Best Blood Biomarkers to Test

1. RBC Magnesium:

Primarily found intracellularly but most tests detect extracellular levels. An intracellular test can be done by testing RBCs. When levels are low, the body pulls magnesium form RBCs.

• Ideal range is 6.0-6.5mg/dL
• Normal range is 4.2-6.8mg/dL

Can be used to predict insulin sensitivity and likelihood of hospitalization. High levels of RBC magnesium can predict physical performance and sarcopenia. You can order through your doctor or through an independent lab like LabCorp or DirectLabs.

2. Estradiol:

Estrogens aid in regulating bone mass and strength by stimulating osteoblasts and inhibiting osteoclasts. They can also protect against oxidative stress and decrease expression of NADPH oxidase, and increasing the availability of nitric oxide. Estradiol stimulates the activity of antioxidant enzymes, such as glutathione peroxidase, in mitochondria. Might be part of the reason women live longer than men (less mitochondrial oxidation). Estrogens also stimulate muscle repair and regenerative processes.

• Estradiol levels for men: 10-82pg/mL
• Women during menstruation: less than 50pg/mL
• Follicular development: up to 200pg/mL
• Before ovulation: up to 400pg/mL

Blood testing is the least effective method as it takes a snapshot of when the blood was drawn. However, your hormone levels change with your circadian rhythm. A salivary panel, known as an adrenal stress index, comprises 4-5 salivary measurements throughout the day. The gold-standard of testing is the DUTCH test, which also gives the upstream and downstream metabolites of these hormones to see if you’re deficient in any hormones (possibly due to metabolizing too much or too little).

3. High-Sensitivity C-Reactive Protein:

hs-CRP is highly predictive of future risk of cardiovascular ailments. An hs-CRP test for inflammation is the best way to test for risk of heart disease. Eat a diet high in anti-inflammatory herbs, spices, and nutrients (especially turmeric and fish oil) and avoiding overtraining, excessive stress, and toxin exposure.

• Ben personally tries to keep his below 0.5mg/L

4. Triglyceride-to-HDL Ratio:

A high triglyceride-to-HDL ratio is one of the best indicators of your risk for heart disease. This test has the added benefit of predicting lipoprotein particle size and insulin resistance. Anything below 2 is good but aim for 1.

• Trends: Triglycerides should go down over time, while HDL should trend upward
• Total cholesterol-to-HDL-C ratio: Lower is better and usually indicates fewer atherosclerotic LDL cholesterol particles
• Triglyceride-to-HDL-C ratio: Lower is better and usually indicates fewer and larger LDL particles (which are less damaging). Ideally the ratio should be 1 or lower. HDL and triglyceride levels can be measured by your doctor, but you can order panels yourself through LabCorp or DirectLabs and then compare the results of the HDL panel to the triglycerides panel to determine your ratio

If triglycerides are elevated, generally about 150mg/dL, implement the following:

• Consume high amounts of monosaturated and omega-3 fats and little sugar and starch _e.g., low-carb Mediterranean-style diet .
• Supplement with vitamin C
• Supplement with fish or krill oil
• Eat more olive oil
• Add fenugreek seeds to your meals
• Supplement with ashwagandha
• Get more prebiotics and probiotics from fermented foods and supplements
• Eat fruit in moderation, preferably small, dark-colored berries
• Exercise before meals

If your HDL is low, generally below 60mg/dL, implement the following:

• Eat more olive oil
• Eat more eggs
• Follow a low-carb or keogenic diet
• Eat more anthocyanin-rich foods, such as blueberries, blackberries, pomegranates, eggplants, red cabbages, and other dark-colored fruits and vegetables
• Stick to a low-to-moderate alcohol consumption
• Cook with coconut oil and/or add it to meals
• Eat more fatty fish
• Get more aerobic exercise

5. Blood Lipids (Cholesterol and Triglycerides):

An advanced cardiovascular and lipid panel goes beyond the typical cholesterol test to help uncover early risk factors for heart disease. Lower-density LDL cholesterol is more inflammatory and toxic to blood vessels than larger, fluffier LDL, and that a high level of lipoprotein(a) – a small type of LDL particle that inflames your blood and makes it “sticky” and more prone to clotting – indicates the presence of the most dangerous blood lipids.

A medical textbook range is:

• Total cholesterol: Less than 170mg/dL for those under 20yo and less than 200mg/dL for those 20 and older
• HDL cholesterol: Greater than 45mg/dL for those under 20, and greater than 40mg/dL for those older than 20. Women over 20, normal values are greater than 50mg/dL
• LDL cholesterol: Less than 110mg/dL for those under 20yo and less than 100mg/dL for those older
• Total cholesterol to HDL ratio: Less than 5.0mg/dL
• Non-HDL cholesterol: Less than 120mg/dL for those under 20yo and less than 130mg/dL for older
• Triglycerides: Less than 75mg/dL for those aged 9 or younger, less than 90mg/dL for those 10-19, and less than 150mg/dL for those 20 or older

The Feldman Protocol: High-intake of dietary fat, especially when that fat is being used by an active person, can cause the liver’s production of LDL to go down because fewer lipoproteins are needed to transport fatty acids through the body and because triglycerides and fatty acids are being used so rapidly as a fuel. Lean, active people eating a high-fat diet may see their LDL drop. This does not matter much anyway because studies that stratify all three markers see HDL and triglycerides as the real indicators. If HDL is high and triglycerides are low, risk for cardiovascular disease is very low, regardless if LDL levels.

For more information, read Dr. Peter Attia’s “The Straight Dope on Cholesterol” articles and his 5-part interview with Dr. Thomas Dayspring.

NMR panel: a blood test that directly measures the amount of LDL circulating in the body and counts the number of LDL particles using nuclear magnetic resonance technology. The total LDL particles should be less than 1000nmol/L, total small LDL particles less than 600nmol/L, LDL size greater than 21nm, HDL size greater than 9nm, and VLDL less than 0.1nmol/L.

6. Omega-3 Fatty Acids:

Higher proportions of omega-6 can predict earlier death and physical and cognitive decline. This is because linoleic acid can make RBCs more susceptible to oxidative damage. Low omega-3 fatty acids predict smaller brain volume and cognitive decline. Also, high omega-3 fatty acids in the RBCs lower your risk for colon cancer. The ideal dietary ratio omega-6 to omega-3 is 4:1.

The plant based omega-6 fatty acid we tend to consume is linoleic acid, whereas the omega-6 our bodies use is animal based arachidonic acid. The omega-3s from plants are alpha-linoleic acid, but the animal based omega-3s are EPA and DHA. The experiments that have dictated the omega-6 to omega-3 ratio are mostly on animals fed a plant based oils. The enzymes that convert linoleic acid into arachidonic acid and alpha-linoleic into EPA and DHA are the same. So, too much intake of one fat may use up the enzymes and hurt the conversion of the other, resulting in greater imbalance. Although, unless you are a vegan, this doesn’t matter because the fatty acids you get from animals (eggs, liver, fish, and even algae) do not compete for the same enzymes. Obsessively swearing off of omega-6s can hurt the mitochondrial membrane so don’t worry unless you’re a vegan.

An omega index test can be offered by OmegaQuant, Great Plains, Quest, and WellnessFX. They examine EPA and DHA in RBC membranes. If you have 64 fatty acids in a cell membrane and 3 are EPA or DHA, you would have an omega-3 index of 4.6%. An index of 8% or higher is ideal. Your stearic acid (saturated) to oleic acid (monounsaturated) should be 0.97-1.02. A lower saturation index (less stearic and more oleic) is linked to reduced risk of several age-related diseases, including nonalcoholic fatty liver disease, prostate cancer, colon cancer, and gallbladder cancer.

7. Testosterone and Free Testosterone:

A study showed that men with low testosterone had a 33% greater risk of death over the period of the study than those with higher testosterone (T). Low T men reported decreased libido, erectile dysfunction, fatigue, loss of strength, decrease in bone density, and decreased muscle mass.

Once T is produced by the testes or the ovaries or adrenal gland, it enters the bloodstream as free T, which is the bioavailable form. Normally 98% is free T, bound to either albumin or sex hormone binding globulin (SHBG). While about 55% of albumin-bound T can be used, SHBG-bound T is not readily bioavailable. When it comes to T deficiencies, having high total T levels does not mean you will also have high levels of bioavailable free T. Some men have total T levels ranging from 300-800ng/dL, but their free T levels are often as low as 2,3, or 4ng/dL. This can occur because some of the 2% of total T that remains in a free form can be converted into hormones like estradiol and DHT. While you do need some estradiol and DHT (DHT helps to promote neurogenesis), you can suffer from low bioavailable T, associated with the health issues mentioned before.

Excess conversion is often associated with deficiencies in lithium, magnesium, and manganese (found in nuts, dairy, red meat, and leafy greens for lithium; legumes, avocados, and dairy for magnesium; and whole grains, nuts, and leafy greens for manganese). Environmental chemicals can also be a major contributor.

• Ideally you want at least 2% free T, with a ratio of 1:49 free T to bound T. If your total T is 500ng/dL, then your free T levels should be about 10.2ng/dL. The upper accepted levels for free T peak at 27ng/dL.
• Ideal free T for men: 4.6-22.4ng/dL
• Bioavailable T (includes albumin-bound and free T): 110-575ng/dL
• Ideal free T for women: 0.02-0.5ng/dL
• Bioavailable T: 0.5-8.5ng/dL
• The largest amount of hormone produced by the adrenal glands is in the form of DHEA, which is a precursor to estrogen, progesterone, and T. Men around 20yo should have high levels (around 1200mcg/dL). By age 90, the level is usually closer to 180mcg/dL. A 20-something woman’s ideal range would be 145-395mcg/dL, before declining to 45-270mcg/dL in the 30s, and 32-240mcg/dL in the 40s.

A protein called megalin can actually allow SHBG-bound T to interact with cells for recovery, repair, and other anabolic effects of T, but this only occurs in the presence of adequate vitamin D, and cholesterol, which is why sunlight and a high intake of healthy fats can be beneficial for libido and energy. A DUTCH test is the best way to get tested.

8. IGF-1:

IGF-1 promotes the growth and repair of skeletal muscle, the growth of new neurons, and better cognitive function. However, low levels are associated with longevity. The sweet spot seems to be 80-150ng/mL. You can order an IGF-1 blood test online through LabCorp or Lab Tests Online.

9. Insulin:

Low fasting insulin can be a crucial marker for longevity. High insulin levels can detect cancer mortality, even when controlling for variables like diabetes, obesity, and metabolic syndrome. A normal fasting blood insulin level below 5[uIU/mL], but ideally below 3.

10. Complete Blood Count with Differential:

Can be used to diagnose anemia, infection, inflammation, a bleeding disorder, or leukemia.

• White blood cells: Defend against cancer and infections and also play a role in allergies and inflammation. They include neutrophils, lymphocytes, monocytes, eosinophils, and basophils.
• RBC: Can include hemoglobin, hematocrit, MCV, MCH, MCHC, RDW, MPV, and PDW. Hemoglobin measures the total amount of oxygen-carrying protein in the blood, which generally reflects the number of RBCs. Hematocrit measures the percentage of a person’s total blood volume that consists of RBCs. Mean corpuscular hemoglobin (MCV) is a measurement of the average size of a single RBC. Mean corpuscular hemoglobin (MCH) is a calculation of the average amount of hemoglobin inside a single RBC. Mean corpuscular hemoglobin concentration (MCHC) is a calculation of the average concentration of hemoglobin inside a single RBC. Red cell distribution width (RDW) is a calculation of the variation in the size of RBCs.
• Platelets: Form blood clots to stop bleeding. The mean platelet volume (MPV) is a calculation of the average size of platelets. Platelet distribution width (PDW) reflects how uniform platelets are in size.

In an article in the Journal of Hospital Medicine, it was reported that the most impressive predictors of mortality to be derived from a CBC are burr cells (a type of RBC with spike-like surface projections), nucleated RBCs (NRBCs), and absolute lymphocytosis (increase in the number of lymphocytes in the blood).

The risk of cardiovascular mortality increases as WBC counts increase. A healthy WBC count is between 5-8 cells per liter.

Here’s a more detailed breakdown of what to look for in a WBC panel:

Neutrophils:

• Expected %: 40-80%
• Higher values indicate: Viruses, autoimmunity, or detoxification challenges
• Lower values indicate: Drug reaction, autoimmunity, aplastic anemia, bone marrow cancers

Lymphocytes:

• Expected %: 20-40%
• Higher values indicate: Viruses, autoimmunity, or detoxification challenges
• Lower values indicate: Autoimmunity, hepatitis, flu, or other viral or bacterial infection 

Monocytes:

• Expected %: 0-7%
• Higher values indicate: Liver dysfunction, prostate problems, or recovery from infection (or Epstein-Barr) 
• Lower values indicate: Hairy cell leukemia or bone marrow damage (low on multiple tests)

Eosinophils:

• Expected %: 0-3%
• Higher values indicate: Food sensitivities, environmental allergies, or parasites
• Lower values indicate: Stress, steroid use

Basophils:

• Expected %: 0-1%
• Higher values indicate: Histamine intolerance
• Lower values indicate: Stree, allergic reaction, steroid use, hyperthyroidism

11. Iron:

It forms hemoglobin, comprises proteins throughout the body and regulates cell growth and differentiation. It even helps maintain brain function, metabolism, endocrine function, and immune function and plays a role in the production of ATP. However, if you consume too much, you can develop hemochromatosis (particularly dangerous for men who don’t get rid of excess, via menstruation, and sedentary individuals who don’t turn over as many RBCs). As your cells create energy they create low, manageable levels of superoxide, which enzymes convert into hydrogen peroxide to be converted to water and oxygen. When iron interacts with superoxide or hydrogen peroxide it leads to a chemical reaction that produces a free radical known as hydroxyl radical. Too many of these can lead to age-related chronic conditions like Alzheimer’s, Parkinson’s, cancer, heart disease, and diabetes.

Biomarkers for hemochromatosis are:

• Ferritin: When iron levels are sufficient , the protein hepcidin is secreted by the liver and signals cells to bind their iron to ferritin, which acts as a storage mechanism. People with hereditary hemochromatosis have a genetic inability (based on the HFE gene) to effectively use hepcidin to regulate iron levels. 200-300ng/mL for both men and women is typical, but the actual ideal levels for adult men and non-menstruating women are between 30-60ng.mL, and you don’t want to be below 20ng/mL or above 80ng/mL.
• Gamma-glutamyltransferase(GGT): GGT is a liver enzyme involved in the metabolism of the antioxidant glutathione, as well as the transport of amino acids and peptides. GGT is also highly interactive with iron and can be used to track levels of excess free iron (unbound in blood). GGT has been shown to be the single most predictive measure of early death by any cause. If you have high GGT and ferritin, you have a significantly increased risk of chronic disease because it means you have excess free iron and excess stored iron. Normal men GGT levels are considered up to 70U/L, but ideal levels are less than 16U/L. For women, normal ranges are up to 45U/L, while ideal is less than 9U/L.

To reduce iron, you can give blood 2-3 times a year, eat less red meat, and take up cardiovascular exercise.

How to Test Your Hormones

The gold-standard is the DUTCH urine steroid hormone profile. It measures the following:

• Free cortisone (a corticosteroid related to cortisol)
• Creatinine (a by-product of creatine breakdown)
• Free cortisol. Most circulating cortisol is bound to albumin and corticosteroid-binding globulin; less than 5% is unbound. Only free cortisol can reach the enzyme transporters in the kidneys, liver, and other organs involved in excretory and metabolic clearance
• Tetrahydrocortisone, a-tetrahydrocortisol, and b-tetrahydrocortisol (all metabolites of cortisol breakdown)
• DHEA (precursor for estrogens and testosterone)
• The progesterone metabolites a -pregnanediol and b-prenanediol
• The androgen metabolites etiocholanolone, androsterone, testosterone, 5a-DHT, 5a-androstanediol, 5b-androstanediol, and epi-testosterone
• 6-OH-melatonin-sulfate (the major active metabolite of melatonin)

How to Test for Food Sensitivities

He prefers Cyrex Labs as they test for multiple forms of food and cross-reactions (array 3, 4, and 10). A physician can order one for you.

• Food that’s been heated above 118 degrees Fahrenheit experiences changes in its protein structure and, thus, its antigenicity. Cyrex screens for raw and cooked forms of common foods on their Array 10.
• Some antigens are cross-reactive, meaning that antibodies developed for one food also respond to another food. Cyrex tests for reactivity to these cross-reactive antigens, as well as for reactivity to pan-antigens like parvalbumin and latex hevein.
• Instead of testing only for reactivity to individual proteins, Cyrex also tests for reactivity to food combinations.
• Many food products, especially gluten-free foods, substitute gums for gluten to hold the food together. Cyrex tests for sensitivity to these gums.
• Binding isolates like lectins and agglutinins tend to affect specific tissues. Cyrex tests for sensitivity to these isolates.
• Cyrex measures your reactivity to artificial food colorings.
• Oils that were once thought to be uncontaminated by proteins actually contain hidden proteins called oleosins. Cyrex tests for reactivity to oleosins.
• Meat glue is used to hold meat together. So in addition to testing for reactivity to meat, Cyrex also tests for reactivity to meat glue.
• Some people produce more IgA or more IgG. Cyrex combines the two into one panel to reduce the chance of missing reactivity.

Blood-based food intolerance tests test for the presence of antibodies to certain foods, which does not mean that those foods are causing a harmful immune reaction. It could mean you built tolerance and produce the antibodies rather than the other way around.

A microbiome test can also be useful. Reduced numbers of lactobacilli and increased levels of Staphylococcus aureus are correlated with milk and egg allergies. Reduced L. casei, L. paracasei, L. rhamnosus, and Bifidobacterium adolescents have been associated with egg white allergies and allergies to cow’s milk. SIBO is known to result in FODMAP intolerances. Poor gut flora diversity may make you predisposed to intolerance of gluten, FODMAPs, and histamines. Histamine or enzyme producing bacteria that interfere with histamine metabolism can result in histamine intolerances.

Some food or allergies could be brought on by mold and mycotoxin exposure. Quest Diagnostics and LabCorp can measure levels of c4a, TGF-beta-1, MSH, VIP, VEGF, MMP-9, and leptins to see a snapshot of how the immune system has been impacted by mold. Elevated levels of c4a, TGF-beta-1, MMP-9, and leptins and low levels of MSH, VIP, and VEGF point in that direction.

How to Test for Micronutrient Deficiencies

ION profile: organic acids, fatty acids, amino acids, vitamins, minerals, and antioxidants. The Micronutrient Blood Test ION Profile (Nutreval) from Genova, is a combination of urine and blood testing. Including B complex testing, vitamins A and E, beta-carotene, coenzyme Q10 essential elements, amino acids, fatty acids, organic acids, lipid peroxides, and homocysteine. Also a variety of nutrient, detoxification, and cell regulation markers, as well as bacterial and yeast/fungal compounds.

How to Test Your Gut

Viome and Genova GI Effects Comprehensive Profile for gut microbiome.

How to Test Your Genes

• 23andMe and download the raw data online afterwards to send to StrateGene or DNAFit (good for finding what training you should be doing based on your genes). There is also Genetic Genie, MyHeritage, LiveWello, Gene Food, and many others.
• Tree of Life is good for testing 9000 genes that correlate with chronic health conditions.
• Whole Genome Sequencing for about $1000.
• Whole Exome Sequencing, offered by companies such as Helix, which sequences only the regions of DNA that code for proteins.

How to Test Blood Glucose and Ketones

Testing blood glucose:

• A continuous glucose monitor (CGM) gets inserted beneath the skin and is usually kept in for 7-14 days. The sensor reads glucose levels in the interstitial fluid below the skin’s surface. A normal fasting level is approximately 83mg/dL or less, and in very metabolically healthy, active individuals, mid to high 70s. Most doctors accept anything below 100mg/dL as normal, even though people with blood glucose levels over 95 have more than 3 times the risk of developing diabetes than people under 90.
• After a meal blood sugar should go up to about 120-130mg/dL for about 45 minutes and then drop, reaching about 100mg/dL by the 2 hour mark. When carbohydrates are restricted, fatty acids are freed up for use, which means in the long term, muscles have less need for sugar and thus become less sensitive to insulin. So, if you eat a low-carb or ketogenic diet and have a somewhat high fasting blood sugar (90-100), this is not important, and you should pay closer attention to post-prandial blood sugar levels.
• Dexcom and the FreeStyle Libre.

Testing your ketones:

• Ketone levels reflect how efficiently you are burning fat, or how efficiently you are are producing energy. Blood levels of ketones indicate a state of ketosis from at least 0.5 millimolar up to 3.0 millimolar.
• Acetoacetate can be measured in your urine. There will be excess if you are not using ketones efficiently. Use a urine strip. Unfortunately, it is not that reliable. Once you’re keto adapted, levels will go down.
• Acetate (acetone) can be measured on your breath. Produced by gas exchange in your lungs. Correlates very closely to beta-hydroxybutyrate levels in the blood and can be measured with a breath ketone meter (Ketonix, Keyto, or LEVL).
• Beta-hydroxybutyrate can be tested in your blood. Upon entering a cell, it is converted to acetoacetone, which is converted to acetyl-CoA. Acetyl-CoA is then used in the Krebs cycle for the production of ATP. You can prick your finger and measure it with a strip on a handheld reader. Reliable but expensive.

How to Track Your Readiness for Stress

Using an Oura ring you can receive a readiness score between 0-100%. 85% usually means you are ready to meet the day’s stressful demands. If it is below 70%, you should probably take it easy and recover.

How to Track Your Sleep

You need a sleep tracker like an Oura or a smart watch to get a proper gauge of the following:

• Total sleep: The total amount of sleep you achieved, including light, REM, and deep sleep.
• Efficiency: The percentage of time you spent sleeping while in bed. A sleep efficiency score of 85% or above means you fell asleep quickly (less than 20 minutes).
• Disturbances: Total time spent awake during the night. Meaning less-restorative sleep. Stress, noise, sleep companions, light, room temperature, infections, drinking too much, late evening activities, etc. can all have an effect.
• REM sleep: Associated with dreaming, memory consolidation, learning, and creativity. 20-25% is ideal.
• Deep sleep: NREM sleep is considered the most restorative and rejuvenating stage of sleep. Muscle repair and growth takes place, your body is relaxed, blood pressure lower, and harder to wake up. On average, adults should get 15-20% of their total sleep time in deep sleep. Avoid heavy meals and alcohol before bedtime, long naps, and caffeine in the afternoon.
• Sleep latency: The amount of time it takes to fall asleep.
• Sleep timing: Consistency with your circadian rhythm is important.

How to Find a Good Physician

• Medical Doctor (MD): Functional and integrative medicine.
• Doctor of Osteopathic Medicine (DO): Can prescribe medications and be surgeons. Osteopathy is a type of alternative medicine that emphasizes manual readjustments, myofascial release, and other physical manipulations.
• Doctor of Chiropractic (DC): Functional and integrative medicine. Can’t prescribe medication.
• Doctor of Naturopathic Medicine (ND): Natural health-supporting agents. Functional or integrative medical practitioner with an MD also trained as an ND is a good combo.

The Last Word

• DNA test: Once in a lifetime
• Comprehensive blood test: Once per year
• Gut microbiome test or stool panel: Once per year or whenever the gut seems to significantly change in function or health
• DUTCH test: Once per year or when fatigued with no explanation
• Food allergy test such as Cyrex: Once per year or whenever the gut feels significant change
• Readiness and sleep tracking: Daily
• Ketones and glucose testing: Optional but daily when adopting a new diet or evaluating how new food groups affect glycemic variability
• Micronutrient test: Optional but performed if concerned about energy levels or health issues
• Dr. Chris Masterjohn’s “Testing Nutritional Status: The Ultimate Cheat Sheet” and Dr. Bryan Walsh’s functional medicine and bloodwork interpretation courses.

17: Supermodel: Maximize you symmetry and beauty

Research has shown that women have more orgasms with men whose bodies and faces are more symmetrical, regardless of romantic attachment. Another study showed that men with asymmetrical faces, are, like women, more prone to experience greater levels of anxiety, depression, headaches, and even GI problems. Other studies show that for both men and women, the less symmetrical a person’s body is, the more aggressive the person tends to be when provoked in any way.

How to Assess and Quickly Fix Your Own Personal Body Symmetry

Exercise 1: Sitting Arm Circles (Rebalances shoulder joints):

1. Place a chair in front of a mirror so that you can watch your shoulders. Start by sitting in the middle of the chair with your feet pointed straight ahead, 4 to 6 inches apart.
2. Relax your stomach and roll your pelvis forward to create a small arch in your low back. Hold this position during the entire exercise.
3. Squeeze your shoulder blades back and extend your arms straight out from your sides at shoulder level.
4. Curl your fingertips to your palms, as if you’re making a fist, and point your thumbs out straight ahead. As you do this, keep your arms straight and at shoulder level.
5. With palms facing down and thumbs pointing straight forward, rotate your hands up and forward in 6-inch shoulder circles for thirty reps.
6. Now reverse direction, with palms facing up and thumbs pointed backward. Rotate your hands up and backward in the same small shoulder circles for thirty reps.
7. Keep your arms at shoulders level throughout the entire exercise.

Exercise 2: Sitting Elbow Circles (scapular retraction and helps to pull shoulders and upper back muscles into place):

1. Stay in the seated position with your pelvis tilted forward, back slightly arched, and stomach relaxed. Curl your fingertips to your palms and point your thumbs out. Place your knuckles at your temple with your thumbs pointed down toward the ground.
2. Pull your elbows back and then close them together in front of your face, as though you are flapping your wings. Keep your elbows up at shoulder level the entire time. Keep your head still and erect. Continue to open and close your elbows with your knuckles at the temples for thirty reps. Be sure to bring your elbows all the way back, as if you were sitting up against a wall and trying to get your elbows to touch the wall. When you bring your elbows together to touch in front of your face, try to keep them as high as possible.

Exercise 3: Kneeling Ankle Squeezes (hip stability through bilateral rotators of the hips):

1. Kneel with a pillow or block between your ankles and feet. Keep your pelvis tilted forward and stomach muscles relaxed throughout the exercise.
2. Focusing on using your glutes and pressing through the entire inner edges of your feet, squeeze and release the pillow or block between the entirety of the inner edge of your ankles and feet for thirty reps. Keep your upper body relaxed and look straight ahead.

Exercise 4: Supine Foot Circles and Point Flexes (targets the muscles of the lower leg and foot and can assist with ankle, knee, and hip symmetry and function):

1. Lie on your back with one leg extended and the other leg pulled up toward your chest. Clasp your hands behind the flexed knee. Keep the foot that is on the floor pointed straight up toward the ceiling, with your thigh muscles relaxed.
2. Circle the foot of the leg you’re holding in one direction for thirty reps and then reverse direction for thirty more reps. Make sure the knee stays absolutely still, with all movement coming from the ankle, not the knee. Make the biggest, fullest circles you can possibly make with your foot. Imagine that you’re scraping out the inside of a bowl with your foot.
3. Do thirty reps of pointing and flexing that same foot, bringing the toes of the elevated leg back toward the shin to flex, then reversing direction to point the foot forward.
4. Switch legs and repeat.

How to Eat Your Way to Symmetry

Weston Price traveled the world to study indigenous cultures, before and after exposure to a Western diet. Before, they were handsome and had broad faces, wide dental arches, exceptionally aligned teeth, and no tooth decay. Once they began consuming sugar, white flour, and nutrient-poor Western foods, within a single generation, their faces grew narrower, their dental arches became irregular, their teeth became overcrowded, and tooth decay ran rampant. Price believed the diet was to blame for these immediate changes and for the newly developed of allergies and airway obstruction that began to suffer from. Leading to mouth breathing, poor tongue posture, and the growth of long and narrow faces.

Traditional cultures had preconception diets, ensuring mothers had adequate storage of vitamins and minerals well before conception.

It is recommended that women expecting, or trying to conceive, eat the following:

• Grass-fed meats and organ meats (such as liver, eggs from pastured chickens)
• Raw milk and butter
• Cod liver oil, fish eggs, fish
• Fermented foods (such as cheese, yogurt, and sauerkraut)
• Soaked nuts and properly prepared grains
• Wild plants and fresh fruits and vegetables

These foods supplied important nutrients for proper infant development, particularly vitamins A, D, E, and K2. It is suggested that women follow the Weston A. Price guidelines.

Back when Weston was practicing, experts would blame poor symmetry on racial mixing. Modern orthodontists tend to blame genetics, thumb-sucking, and even consuming soft foods. They may have an effect, but Weston stands by the lack of vitamins A, D, E, and K2 being deficient. Fetal development animal research appear to back his theory, presenting maxillonasal dysplasia without adequate A, D, and K2.

• Vitamin A is important for maintaining morphological health and function of epithelial tissue and is involved in maintaining normal phenotypic expression. By depriving your children of vitamin A, you may be causing less-than-beautiful skin or an unhealthy gut but also improper genetic expression, which may have an effect on physical symmetry, function, and beauty.
• Vitamin D plays an important role in the strengthening of bones, as the well as the absorption and mobilization of calcium throughout the body. It acts through a nuclear receptor to perform calcium reabsorption, phosphate absorption in the intestine, calcium mobilization in the bones, and calcium reabsorption in the kidneys.
• Vitamin E is necessary for circulation and tissue repair and healing. Anybody eating a lot of modern, processed vegetable oils likely required high amounts of vitamin E to combat oxidative damage these polyunsaturated fats can cause. Found in animal foods such as butter and organ meats, and in plant foods such as nuts and seeds, legumes, and dark leafy greens.

Weston A. Price diet basics:

• Unprocessed whole foods
• Pasture-fed meats and animal foods like beef, game animals, lamb, poultry, and eggs
• Wild, non-farm-raised fish, fish eggs, and shellfish
• Full-fat dairy products from pasture-raised cows. Ideally, these should be raw and/or fermented products like raw milk, yogurt, kefir, cultured butter, raw cheeses, and fresh and sour cream
• Liberal use of animal or animal-derived fats, including lard, tallow, egg yolks, butter, and cream
• Traditional oils like extra-virgin olive oil and expeller-pressed sesame oil, and limited amounts of expeller-pressed flaxseed oil, as well as coconut oil, palm oil, and palm kernel oil
• Cod liver oil, enough to provide 10,000 IU of vitamin A and 1,000 IU of vitamin D. It’s less well-known and less popular, but emu oil can also accomplish this
• Organic fresh fruits and vegetables
• Soaked, sprouted, or sour-leavened whole grains, legumes, and nuts. These processes eliminate antinutrients like phytic acid and enzyme inhibitors
• Frequent consumption of lacto-fermented fruits, vegetables, drinks, and condiments
• Homemade beef, chicken, and lamb stocks made with the bones of non-GMO animals, as well as stock made with wild fish
• Filtered water for both drinking and cooking
• Unrefined salts and a wide range of herbs and spices
• Homemade salad dressings made with extra-virgin olive oil, raw vinegar, and limited amounts of expeller-pressed flaxseed oil
• Moderate use of traditional, natural sweeteners such as raw honey, maple sugar, maple syrup, dehydrated cane sugar juice (sold as rapadura sugar), stevia powder, and date sugar
• Strictly moderate consumption of unpasteurized beer and wine
• Cooking these foods in cast-iron, stainless-steel, glass, or high-quality enamel pots and pans

How to Breathe Yourself to Better Symmetry

High-level athletic ability and success appears to depend on having an open, well-formed airway, which depends on symmetrical facial structure. The best way to breathe is through the nose, although many children with autoimmune issues such as asthma, heavy mucus, or nasal congestion, tend to breathe through the mouth.

Young children who breathe through their mouths tend to develop asymmetrical faces and poor jaw and tooth alignment. Mouth breathing can cause the face to grow long and narrow, and it inhibits the full development of the jaw, which shift slightly back from their ideal positions, reducing the openness of the airway.

Nasal breathing enhances smell, improves oxygen absorption in your lungs by increasing nitric oxide production in the sinuses, warms and humidifies the air you breathe before it reaches the lower airway, and helps to filter impurities via the hair and cavities within the sinuses. It is also responsible for proper craniofacial development, temporomandibular joint function, head posture, and overall facial symmetry.

When nasal breathing doesn’t happen, during stressful/sick events, we develop mouth-breathing with shallow chest-breathing habits, which forces the body into prioritizing getting oxygen into our blood, including sleep-disordered breathing. In children, this may lead to the type of annoying hyperactive kid with a runny nose, a gaping wide mouth, and bad behavior. Mouth breathers tend to have poor definition of their cheekbones, asymmetrical noses, and upper back and neck postural changes that result in decreased muscle strength, less chest expansion, impaired breathing, disrupted sleep, and even subpar athletic performance. Potentially creating the need for braces.

When the jaw and face are not symmetrical, the airway is compromised by the tongue during sleep. The combination of mouth breathing, prolonged bottle feeding, sippy cups, consumption of soft and processed foods, poor intake of fat-soluble vitamins, autoimmune disorders and allergies, and poor oxygenation narrows breathing and restricts oxygen intake and sleep quality. Each time the brain has to deal with these breathing interruptions, it halts entry into deep sleep, and your body is never able to get a full restorative sleep. You toss and turn, grind your teeth, or snore in the attempt to get more air. A contributing factor to ADHD, Alzheimer’s, cancer, heart disease, diabetes, mood disorders such as depression, and cognitive learning disorders.

To test for sleep apnea you can use a continuous pulse oximeter to monitor oxygenation levels during a night of sleep. If they drop dramatically at several points throughout the night it is highly likely. You can also get a sleep study polysomnography.

To fix sleep apnea:

• Listen to Dr. Joseph Zelk podcasts with Ben. Discussing CPAP therapy
• Mouth taping (Somnifix)
• Perform regular postural exercises
• Jaw alignment therapy or massage work on the jaw, face, and neck muscles
• Pay attention to sleeping position and consider sleeping on your side
• If you must sleep on your back, consider a back-sleeping sleep-apnea pillow or a zero-gravity mattress and bed frame
• Use a hypoglossal nerve stimulator

For children:

• Discourage thumb sucking, extended bottle feeding, sippy cups, and mouth breathing
• Look into and learn more about orthotropics
• Avoid orthodontics, since getting braces can significantly compromise your airway
• Use a holistic dentist
• Consume foods rich in vitamin K2, such as egg yolks, liver, butter, and natto, or consider a K2 supplement
• Chew each bite of food 25-40 times and avoid pureed foods. Keep head upright to activate the mastication muscles better
• Oil pulling
• http://buteykoforkids.org/

The forces exerted by the lips and tongue can influence facial development. As you breathe in, the lips and cheeks exert a slight inward, sucking pressure as the tongue exerts an opposite force. When you breathe through the nose, the tongue should sit on the roof of your mouth, pressing against it and causing it to grow wide and U-shaped. Creating more room for the teeth.

Breath-hold walk:

1. Take a small, silent breath in and a small, silent breath out through your nose.
2. Inhale as much air as you can without excessive straining, then pinch your nose with your fingers to hold your breath.
3. Walk as many paces as possible with your breath held.
4. When you resume breathing, do so only through your nose. Try to calm your breathing immediately.
5. After resuming your breathing, your first breath will probably be bigger than normal. Make sure that you calm your breathing as soon as possible by suppressing your second and third breaths.
6. You should be able to recover normal breathing within two to three breaths. If your breathing is erratic or heavier than usual, you have held your breath for too long.
7. Wait for a minute or two before repeating the breath-hold.
8. Repeat this exercise five or six times until your nose is decongested.

The Most Important Body Part For Better Symmetry

Katy Bowman (Whole Body Barefoot) and Dr. Emily Splichal (Barefoot Strong). Foot researcher and nutritionist Norman Walker posits that if women consistently wear heels over 2 inches high, their digestive systems can be thrown out of alignment, contributing to constipation and poor digestive function. Pete Egoscue (Egoscue training program) teaches that feet are crucial to the normal function of the lymphatic system. Proper foot strength is crucial for balance, digestion, absorption, elimination, and bowel movements. Daniel Lieberman (grandfather of the barefoot running movement and human evolutionary biologist). Dr. Lynn T. Stahel pointed out in his paper Shoes for Children: A Review that optimal foot development can only occur with a barefoot, uncoddled foot environment from an early age.

25% of the body’s bones are in the feet and there are thousands of nerves in the soles that can affect nearly every organ in the body and part of the body. Studies have shown that reflexology can increase blood flow to the kidneys and the intestines, decrease blood pressure and anxiety, reduce pain in AIDs patients, control peripheral neuropathy due to diabetes mellitus, kidney stones, and osteoarthritis, and even stabilize blood sugar in type 2 diabetics.

Shoes should only be worn when necessary (walking around glass covered streets or important events). Otherwise, go barefoot or wear zero-drop or minimalist footwear. Kids with poor posture often have flat feet that haven’t been exposed to frequent barefoot ground stress.

Fortunately, toe crowding and atrophied foot bones and muscles is reversible:

• Walk barefoot as much as possible, without socks. Allowing greater proprioceptive nerve endings on the bottoms of your feet
• Walk with your feet pointing straight ahead so you don’t interfere with proper use of muscles and ligaments in the feet, knees, and hips
• Choose shoes that are super flexible or minimalist (Xero, Vibram, Vivo Barefoot, Happy Little Soles, Bobux, Merrell, and Nike Free)
• Play foot games yourself or with kids to encourage motor skills and healthy foot development. You can pick up marbles with your toes or scrunch up a towel. Excellent for plantar fasciitis
• Get a foot massage. Chinese medical practitioners well versed in reflexology can work on feet too
• Roll your feet on a lacrosse or golf ball (TheraFlow)
• Throughout the day, lift and spread your toes, holding the position for 30-60s. This will help to develop stronger toe flexors
• If you live near a beach, run or walk barefoot in the sand

How to Hack Your Workplace For Optimized Symmetry

• Stand-up Desk
• Saddle Chair: Keeps your posture upright, your pelvis in a neutral position, and balls and prostate free
• Stool: Height-adjusted stool called a Mogo
• Manual Treadmill: Keep you moving at a slow pace without producing excess dirty electricity
• Balance Board: FluidStance board
• Mat: Something to stretch and move feet on while working. A TerraMat antifatigue mat or a kyBounder mat
• Golf Ball: Something to roll your foot on
• Doorframe Pull-Up Bar: Good for strength, stretching shoulders, decompressing the spine, and wrist traction
• Ergonomic Keyboard (Ergo Pro)
• Antiglare Monitor: To prevent eye strain, irritation, and brain fog from staring at a monitor all day. The flicker is one of the causes of nearsightedness and myopia (computer vision syndrome). The software Iris controls the brightness of your monitor without the flicker along with changing settings based on the sun position (like F.lux). Eizo monitor and blue-light blocking glasses for evening and night work too
• Dictation Software: Dragon Dictation
• Read “Deskbound” by Kelly Starrett
• Sitting postures like a full squat, with heels down (stretches the back, glutes, quads, and calves), a high kneel (feet and quads), a low kneel (feet and quads), a long sit (hamstrings and wrist flexors), a side sit (external and internal rotators of the hip), a cross-legged sit (hip adductors and rotators)

Exercises:

1. Standing Overhead Reach
2. Butterfly Elbows
3. Chair Chest Opener
4. Standing Chair Lat Stretch
5. Standing Chair Lat Twist
6. Mirrored Chair Pose
7. Seated Figure 4 Hip Stretch
8. Seated Spinal Twist
9. Bound Neck Stretch
10. Alternating Fingers Wrist Stretch
11. Hamstring Stretch
12. Chair Pidgeon Pose
13. Single Leg Toe Pull

Daily Movement Tips For Symmetry

Mobility Snacks:

• Rumble roller on shoulders
• Lacrosse ball on the back of each knee to mobilize the hamstring attachment in popliteal space
• Myobuddy massage tool on both wrists and inner elbows
• Elastic band traction on shoulders
• Rumble roller on hips
• Peanut up and down the spine
• Light stretching after all of the above

Foundation Training (Dr. Goodman in “True to Form”)

Includes moves that target the following muscles:

• Glutes: Crucial for correct movement patterns and posture
• Adductors: A built-in traction system. Increased hip stability, stronger foot arches, and a pelvic brace that protects your back
• Deep-lower back muscles: These facilitate proper integration of the posterior chain muscles and the “talk” between your glutes and pelvis
• Abdomen and hip flexors: Affecting the mobility and function of the back lower muscles. If the front is too tight, the back will not work properly
• Transverse abdominis: Your built-in bracing system, and when the transverse abdominis is tightened against the other muscles in this core group, the entire system becomes stronger

During foundational training you do the following:

1. You turn your butt on: Contracting and holding is a form of eccentric force dispersion, which can be utilized to strengthen the glutes and hamstrings.
2. You breathe more deeply: Your serratus muscles are of key significance to rib cage expansion during inspiration, and during the decompression breathing that accompanies every Foundational movement.
3. You increase innervation and blood flow to your skull: To open blood flow to these regions, you must actively lengthen and increase space along the back of your neck as well as the front of the chest. Foundational Training lengthens the spaces around the cranial nerves and pulls your head and neck into a more appropriate position.

Monday, Wednesday, Friday (3 reps of each):

1. Standing Decompression
2. Lunge Decompression
3. Woodpecker
4. Internal Leg Tracing
5. Anchored Bridge
6. Anchored Back Extension
7. Kneeling Decompression

Tuesday, Thursday, Saturday (3 reps of each):

1. Supine Decompression
2. Prone Decompression
3. Founder
4. Woodpecker
5. Woodpecker Rotation
6. Integrated Hinges

ELDOA Exercises (Jacob Schoen):

Longitudinal stretching with osteoarticular decoaptation (reduction in compression forces). Applying high amounts of internal tension to reduce pressure on the spinal discs, increase blood flow, and reduce back pain. Self-induced myofascial stretching and traction to put fascial tension around a joint. Each rep of the ELDOA stretch is held for 10-30s and performed with deep diaphragmatic breaths.

The Egoscue Method:

A form of postural therapy to fix misaligned bodies and encourage musculoskeletal balance and symmetry (egoscue.com).

Sleep Your Way to Symmetry

Back Sleeping:

This position promotes symmetry the most by equally distributing stress throughout the body and compresses joints the least. However, it can contribute to sleep apnea and snoring, can place more stress on the lower back, and be uncomfortable for people with pre-existing poor posture. Place a pillow under your knees to allow your lower back to flatten. This position can alleviate tension.

Place the pillow so that it supports the small of your neck. There should be complete contact of your neck on the pillow and no contact with the backs of your shoulders. Neck Nest is a recommended pillow. Also, a zero gravity bed.

Esther Gokhale’s method of stretch lying:

1. Lie down on your back
2. Bend both knees and plant your feet on the bed hip-width apart
3. Prop your upper body up on your elbows
4. Slightly lower yourself onto the bed one vertebra at a time
5. Place your hands behind your head and slowly elongate the back of your neck
6. Pull your shoulder blades away from your ears and down toward your feet
7. Straighten out your body and allow your legs to relax to the sides

Side Sleeping:

Hip alignment can be corrected by sleeping in a straight and neutral position. If you have wide shoulders or hips it may put too much stress on one side though.

Place a pillow between your legs to stop rotation and offload stress. There should be complete contact of your neck and no pillow contact on the back of the shoulders. A slight bend in the knees is fine, but avoid the fetal position. Remain elongated if possible.

This position encourages glymphatic fluid drain, exchanging cerebrospinal fluid for interstitial fluid to clear waste from the brain parenchyma. During sleep, when the brain is relatively quiet, the volume of its interstitial space expands, allowing efficient waste removal (such as amyloid plaques).

Stomach Sleeping:

Just don’t. Unless you want a neck injury, a sore jaw, or a hyperextended low back.

Choosing the Right Mattress:

Ben chooses an Intellibed, which has a gel matrix and is toxin free. The gel matrix reduces joint pressure by up to 80% compared to popular memory foam or adjustable air mattresses. The fabric stays cool and provides all the comfort of a memory foam mattress.

Self-Care Routines

Oil Pulling:

An Ayurvedic medicine method to remove bacteria and promote healthy teeth and gums. It can be more effective than flossing and is one of the best ways to whiten your teeth, even without toothpaste. Swish about a tbsp. of oil, typically coconut oil, olive oil, sesame oil, or a blend of cleansing oils, in your mouth for 5-20 minutes and spit it out. This works by removing fat-soluble toxins and bacteria from your mouth, creating a clean environment that contributes to the prevention of gingivitis, bad breath, cavities, tooth decay, and gum infection. An analysis suggested it may also prevent heart disease, systemic inflammation, acne, and throat dryness, whiten teeth, strengthen the jaw, and help with TMJ symptoms.

1. First thing in the morning, before brushing teeth or drinking anything. Swish about a tbsp. of oil in your mouth for 10 minutes while preparing coffee, stretching, etc. Ben uses a branded oil called The Dirt (coconut oil, sesame oil, peppermint, cardamom, clove, tea tree, turmeric, and rose).
2. Gently swish 1-2 tbsp. of the oil in your mouth and between your teeth for 5-20 minutes, but don’t swallow it.
3. Spit out the oil in a trash can as it can clog pipes. Then immediately rinse your mouth out with water, swishing and spitting several times.

Supermodeling Your Skin:

The skin is the first line of defense and also colonized by microbiota. The ecology of the skin educates the rest of the body about the external environment. So, covering it in antibiotic soaps or toxic creams will do your immune system no favors. Your skin requires natural and organic oils that are rich in antioxidants (specifically vitamin E), produce an antiwrinkle and antiaging complexion, and also feed the skin microbiota. He was using olive oil but it does nothing for the microbiota.

These were the suggestions:

1. Aloe vera
2. Jojoba oil
3. Amla
4. Triphala
5. Lavendar
6. Wild oregano oil
7. Geranium
8. Palmarosa
9. Turmeric
10. Juniper berry
11. Lemon
12. Patchouli

He has “conveniently” packaged these ingredients into an antiaging skin serum called Kion Skin Serum.

Once-a-Week Mask:

A clay mask from Alitura to remove dead skin, tighten pores, promote blood flow, and encourage the growth of new skin cells:

• Freshwater pearl powder: A natural exfoliant with the ability to even skin tone, smooth wrinkles, eradicate sun spots, reduce redness, and mitigate irritation. It increases glutathione and superoxide dismutase and suppresses lipid peroxidation.
• Grass-fed colostrum: Vitamins, minerals, amino acids, and enzymes. High in IGF-1, which is usually concentrated in injuries, to promote skin rejuvenation. Topical IGF-1 may stimulate collagen synthesis in skin fibroblasts, promoting skin elasticity and blood flow.
• American ginseng: Known to eliminate impurities in the blood and facilitate skin cell oxygenation.
• 10% L-ascorbic acid: The form of vitamin C that is absorbed most rapidly through the skin. Can fade sun spots, acne scars, and skin discoloration, and reduce the appearance of wrinkles. Necessary for collagen production and healthy skin tone and acts as an antioxidant.
• Rhassoul clay: Rich in minerals that purify pores, balance oily skin, and exfoliate dead skin cells, making it a potent detoxifying agent.
• Calcium bentonite clay: Minerals that remove toxins and clear up skin. It also shrinks pores and controls the overproduction of sebum. Calcium bentonite clay develops a mild electrical charge when saturated with liquid, making it helpful in extracting acne-producing toxins and metals and shrinking and tightening inflamed pores.
• Kaolin clay: Antibacterial agent. Can significantly reduce bacterial load, skin inflammation, and wound morphology.
• Organic kelp powder: Rich source of vitamin B12, vitamin E, and other nutrients that soothe and heal skin.

Mix the powder with some apple cider vinegar, smear it on the face and hair, and let it dry for 30 minutes, before rinsing it off with warm water, closing the pores with cold water, then finishing with a quick smear of skin serum.

The Last Word

• Work with a holistic dentist. Look for one who practices orthotropics, which is a specific type of facial growth guidance.
• Eat foods rich in vitamin D, (fatty fish, egg yolks, and butter), and in vitamin K2 (natto and grass-fed butter), or consider using a D/K2 supplement. Vitamin K2 and the Calcium Paradox by Dr. Kate Rheaume-Bleue.
• Chew each bite of food twenty-five to forty times, and for additional masseter hypertrophy (increasing the jaw muscle and width), consider switching to a special form of jaw strengthening gum called mastic gum, or falim gum. Feed your children whole, unprocessed foods that they can chew (although I recommend waiting to introduce solids until a baby is at least six months old).
• Train yourself to breathe through your nose and practice proper tongue posture by keeping the tongue resting lightly against the top of the palate. Dr. Mike Mew focuses on how tongue forces can remodel your face and bring your maxilla bone forward, which affects your entire face and mouth structure.
• Limit stress. Cortisol shows on your face because it leads to shallow chest breathing and the tightening of the jaw and neck muscles.
• Do exercises for your posture each day. Your ears should align with your shoulders, hips, and feet, and your back should be straight. The type of forward head posture associated with mouth breathing affects your back and hips as well as your facial symmetry.
• Oil pull for 5-10 minutes each morning. Be sure to spit (not swallow) after finishing, and use extra-virgin coconut oil or The Dirt brand oil-pulling oil.
• Use natural ingredients and compounds to enhance the beauty and symmetry of your skin—they make a much bigger difference than you’d think.
• Set up your sleeping environment and sleeping position.

18: Sex: Tantra, orgasms, libido, sexual satisfaction, hormones, and beyond

How Much Sex is Too Much

Men experience a significant loss of zinc with each ejaculation, which may be why foods high in zinc (pumpkin seeds, shellfish, black ant powder) are recommended. Long-term excessive ejaculation may cause chronic zinc deficiency, which can lead to fatigue, mental confusion, and significant loss of sexual drive. Research found that 7 days of not ejaculating produced testosterone levels 145.7% of the baseline. When ejaculation frequency exceeds the capacity of the body to fully replenish, men can experience chronic fatigue, low resistance to stress, loss of sexual drive, loss of focus, and irritability.

On the flipside, a 2004 study found that ejaculation frequency did not increase the risk of prostate cancer and other studies suggest it may decrease it. In older men, ejaculation frequency helped to diminish the decline in testosterone levels. It seems the optimal ejaculation frequency in men is one per week. Abstinence for too long (over 3 months) can suppress testosterone production.

Sex with your partner can include the following benefits:

1. A stronger immune system: A few times a week led to higher salivary levels of immunoglobulin A (IgA), an antibody that helps fight infections and the common cold. In contrast, IgA levels were lowest in those who had no sex or lots.
2. Less depression and stress: Contact with semen during intercourse has an antidepressant effect on women. Regular intercourse also makes blood pressure more resilient to stress, reduces overall psychological stress, and reduces plasma and salivary cortisol while producing beneficial mental health effects.
3. Better brainpower: A study in rodents found that sexual activity increases neurons in the hippocampus. Sex may also increase analytical thinking capabilities.
4. Improved overall physical fitness: Sex can burn through close to 150 calories.
5. Reduced pain: Oxytocin reduces stress and promotes feelings of calm and well-being. Sex also causes a release of serotonin, endorphins, and phenylethylamine, which are all hormones that generate intense feelings of pleasure and eliminating pain.
6. Improved sleep: The brain releases norepinephrine, serotonin, oxytocin, and vasopressin during and after orgasm. Men’s PFC also slows significantly after orgasm, making them even more likely to fall asleep.
7. Enhanced sense of smell: After sex, the body produces prolactin, which can generate new neurons in the olfactory bulb.
8. Antiaging effects: Couples who had intercourse 3 or more times per week appeared, on average, 10 years younger than their chronological age. Orgasms also trigger the release of estrogen in both genders, which can improve hair and skin quality.
9. Better heart health: Men who have sex once a month or less are 45% more likely to contract cardiovascular disease than those who do more frequently. Research also suggests that men with better overall heart health have higher libidos, creating a positive feedback loop. Sex quality, not quantity, provides women heart health benefits.
10. Regular menstrual periods: The odorless pheromones in male perspiration can have a significant effect on a woman’s mind and body. Scientists have found that women exposed to male sweat are calmer and more relaxed. These women also experience smaller changes in their luteinizing hormone, which controls the menstruation cycle.
11. Lower blood pressure: High blood pressure can cause erectile dysfunction in men and reduced arousal and ability to orgasm in women. Multiple studies show a link between low testosterone and high blood pressure. Spikes in testosterone, associated with sexual activity may help lower blood pressure in both men and women.
12. Possible lower risk of prostate cancer: Some studies suggest that sex flushes out any carcinogens in the prostate gland. Verdict is still out but it seems helpful for men in their 50s and above.
13. Lowered risk of pregnancy complications: Frequent sexual intercourse and exposure to semen can reduce a women’s risk of developing a serious pregnancy complication called preeclampsia. A protein in semen (HLG-A) can regulate women’s immune systems.
14. Enhanced sperm: Men who ejaculate daily for 7 days have higher-quality sperm at the end of the week, and the sperm’s rate of DNA fragmentation drops from 34% to 26%, meaning it is more likely to fertilize an egg. Less time in the testicular ducts and less likely to be damaged.

Pedram Shojal, author of The Art of Stopping Time suggests the following frequency:

• Twenties: All you want
• Thirties: 3-4 times per week
• Forties: 2-3 times per week
• Fifties: 1-2 times per week
• Sixties+: Once per week or less, depending on health

The Best Foods and Supplements for Sex

• Maca: Can treat sexual dysfunction by serotonin reuptake inhibitors (SSRIs). Animal data suggests that red maca might improve prostate health and reduce anxiety.
• Cocoa: Epicatechin and other flavonoids in cocoa can help to support NO levels, thus improving blood flow.
• Yohimbine: An alkaloid found in the bark of the African yohimbe tree. Often used to increase rates of fat oxidation but also shown to increase virility and erectile rigidity. It can also have a direct and positive effect on libido. Although, it can also make you anxious and jittery.
• Eurycoma Longifolia and Cistanche (tongkat ali, Malaysian ginseng, longjack): Traditionally used as a libido enhancer for both men and women. Eurycoma can also increase sperm production. Cistanche is also a useful ingredient for better performance apparently.
• Fenugreek: Increase virility.
• Osthole: Can enhance erectile function, stimulating the release of nitric oxide. Also shown to help control blood sugar by the expression of GLUT4 sugar transporters in skeletal muscle, improve cognitive performance by increasing the brain’s plasticity and BDNF, can inhibit deacetylase, which can increase gene expression in areas related to memory and learning performance.
• Procyanidins: Can help support nitric oxide levels.
• Nitric Oxide-Producing Foods: Arugula, watermelon, dark chocolate, red wine, pumpkin seeds, extra-virgin olive oil, beets, avocados, celery, etc.
• Other Supplements: Creatine (5g), vitamin D (2000IU), vitamin K (150mcg), magnesium (400mg), zinc (50mg), and cholesterol-based compounds such as DHEA (25mg).

Biohacking the Bedroom

1. Try Weight Lifting for Your Genitals:

Hang a wet towel over your erection and lift it. Women can use jade eggs.

2. Sleep, but Not Too Much:

The majority of the daily testosterone release in men is during sleep. Fragmented and obstructive sleep apnea are associated with lower testosterone in men and women. Once week of sleep restriction (5 hours per night) decreased testosterone by 10-15%. Also, don’t sleep too much as it is a U-shaped curve after 10 hours.

3. Get Lean, but Not Too Lean:

More body fat usually increases aromatase enzyme activity, which converts more testosterone into estrogen. Male body fat between 8-14% is ideal.

4. Train for Testosterone:

Having more muscle mass is positively correlated with higher testosterone. Lifting medium-heavy weights explosively can stimulate short-term and long-term testosterone production. Training progressively by adding more weight nearly every time causes your body to adapt to higher testosterone levels via neuromuscular adaptations.

Follow these basic principles when strength training for optimal testosterone production:

• Lift explosively
• Lift heavy enough, but not too heavy
• Use compounds lifts to activate large amounts of muscle mass
• Focus on body parts that have a high density of androgen receptor sites (chest, shoulders, and legs)
• Do sprint intervals to maximize force production in minimal time and to activate fast-twitch muscle fibers
• Do as much work on as much muscle tissue as you can as quickly as possible

5. Control Stress:

Cortisol is necessary for life, but when levels are too high for too long, it can cause diminished testosterone secretion, as cortisol and testosterone compete for similar hormonal precursors and raw materials (especially pregnenolone). Meditation, time in nature, breathwork, evening carbohydrate refeeds on physically active days, adaptogenic herbs (ashwagandha in particular), vitamin C, and phosphatidylserine are all good strategies for controlling high cortisol.

6. Eat Enough:

Without enough calories, your body will dedicate its resources to surviving rather than reproduction. Maintain enough calories and if losing weight, do it slowly.

7. Nail Your Macros:

Chronic protein malnutrition can cause low testosterone levels. The recommended daily intake is 0.45-0.64g per pound of body weight. 0.7-0.8g per pound on hard exercise days. Exceeding 0.8g seemed to have no additional benefit. The source is important too. Steak beats soy hands down. Although, high protein diets can cause a rise in cortisol.

Low-carb diets reduce testosterone too, possibly because of the inhibition of thyroid activity, raise in cortisol, increase of sex hormone binding globulin, and generally lower endocrine function. Don’t eat less than 30% carbs.

Diets higher in saturated and monosaturated fats paired with high carbohydrates were associated with higher testosterone than high-protein diets. Cholesterol from fats is a raw, potent material for steroid hormone production.

8. Hydrate:

Even mild dehydration (1-2% body weight loss) can raise cortisol levels and deleteriously affect testosterone production.

9. Increase Androgen Receptor Density:

• Fasting
• Coffee or caffeine (2mg per pound of body weight before exercise) can raise testosterone
• Explosive resistance training (short, fast sessions, 2-3 times per week)
• L-carnitine (2g per day can increase receptor activity in cells by providing fuel for their receptors)
• Mucuna (5g or more), forskolin (250mg twice per day), and creatine (5-10g)

10. Try Electrical Muscle Stimulation:

A study on rate caused a significant increase in androgen receptors and led to increase in muscle mass by enhancing muscles’ sensitivity to androgens.

11: Get Red Light Therapy:

Men’s testosterone levels went up by 120% when their chests were exposed to UV light and 200% when their genitals were. 600-950nm for 20 minutes with a Joov light to increase mitochondrial health and increase testosterone.

12. Seek Out Control:

• Take cold baths and showers
• Wear loose boxers or go commando
• Sleep naked or wear loose pajamas
• Avoid sitting for long periods of time

13. Take Targeted Mineral Supplementation:

10mg per day of boron can increase free testosterone levels and decrease estrogen levels. It can also lower levels of pro-inflammatory cytokines.

The thyroid gland absorbs iodine from the blood to make thyroid hormones, so about 15-20mg of iodine is concentrated in thyroid tissue and hormones. Hypothyroidism can lead to low free-testosterone. One proposed explanation for the high occurrence of hypothyroidism and hypogonadism in men today compared to decades ago is the increase in environmental toxic halogens, such as fluoride, chlorine, and bromine. When concentrated in the body’s tissue in high amounts, these can replace iodine’s locations inside the cells (most notably thyroid and Leydig cells in the testes).

14. Try Pulsed Electromagnetic Fields (PEMF):

There have been a number of studies demonstrating clear relationships between reduced sperm count and quality with smartphone use. These signals can also disrupt the Leydig cell population and testosterone concentration, along with hormonal balance in women.

PEMF may assist with rebalancing the neuroendocrine system.

15. Do Sex-Specific Exercises:

Improve the strength and endurance of the hip flexors, abdominals, and spinal erectors. Barbell squats, Zercher squats, glute bridges, hip thrusters, reverse hyperextensions, front planks, narrow-grip push-ups, reverse-grip chin-ups, and the ab roll-out. Even kegel exercise. Specifically while training the transverse abdominis at the same time.

16. Inject Your Penis with Stem Cells:

Don’t.

17. Be a Man:

He wrote a Lifebook

18. Consider Testosterone Optimization Therapy:

• It’s clinically proven to boost confidence levels, especially among potential sexual partners who are evaluating your potential as a mate.
• It improves mental outlook and resiliency, allowing you to remain more composed and tactical in stressful situations.
• It increases assertiveness, leading to greater certainty and faster decision-making.
• It reduces body fat.
• It increases muscle mass.
• It improves heart health.
• It helps treat depression.
• It improves memory and helps protect against Alzheimer’s.
• It fights chronic inflammation.
• Read The Testosterone Optimization Bible by Jay Campbell.

Testosterone for women:

By the time a woman has reached menopause, their level of testosterone will be halved. Testosterone contributes to a woman’s sex drive too, so monitoring blood levels is important. Testosterone also has an antiaging effect and is responsible for enhancing lipolysis of fat tissue, building muscle, keeping skin supple, increasing bone mineral density, and creating a positive mood and improved ability to handle stress. Low testosterone has been linked to heart attacks, Alzheimer’s, osteoporosis, and depression in both men and women. A woman should have a total of 15-70ng/dL of testosterone in her blood.

Tantric sex is a slow, intimate form of sex that leads to a better connection between you and your partner. Slow down, control your breathing, and be cognizant of your body in every moment. Read The Multi-Orgasmic Male.

19: Longevity Decoded: Ancestral wisdom and modern science to maximize health and life span

How We Age

Bones and Skeletal System:

In men, bone density diminishes at age 35. In women, peak bone density is age 30, and postmenopausal women experience an accelerated rate of bone loss. Foot arches become less pronounce, contributing to reduced height. The discs that separate the vertebrae lose fluid, the long bones become brittle due to mineral loss, joints become stiffer and less flexible and can lose some of their fluid, causing cartilage to rub together and wear out. Calcification in and around the joints also occurs. After 30, skeletal muscle mass declines more than 20% in both men and women in the absence of exercise, muscle loading, adequate protein, and heat stress. Strength and flexibility decrease, along with coordination, balance, and height. The CNS has a reduced ability to recruit muscle fibers, posture deteriorates and the risk of breaking bones increases. The gradual breakdown of joints leads to inflammation, joint pain, stiffness, and even physical deformities.

• Physical activity – particularly stressing the muscle and long bones of the skeletal systems – can help to slow many of these mechanisms down, as can regular sauna exposure, healthy protein intake, and PEMF therapy.

Digestive System:

Digestive activity decreases, leading to constipation, which may be exacerbated by medications like proton pump inhibitors and antibiotics, and by medical conditions, such as diabetes, and IBS. Peristalsis slows down, causing waste to move more slowly through the colon, leading to more water loss, exacerbating constipation further.

Diverticulosis can develop when small pouches in the lining of the colon bulge through weak spots in the intestinal wall. This can lead to gas, bloating, cramps, and even more constipation. If the pouches get inflamed, abdominal pain, cramping, fever, chills, nausea, and vomiting can occur. Cancerous or non-cancerous polyps can also form.

Gastroesophageal reflux disease (GERD) occurs when stomach acid rises into the esophagus, causing heartburn and other symptoms. Natural digestive enzymes decrease with age, leading to a loss of protein absorption, further aggravating sarcopenia. Research has shown that people with chronic diseases or poor energy levels tend to have fewer enzymes in their blood, urine, and tissues.

• Chewing food more thoroughly, eating adequate fiber and fermented foods, supplementing with digestive enzymes, and consuming amino acids, along with gut health strategies, can all slow the aging of the digestive system and depletion of enzymes.

Respiratory System:

Maximum lung capacity and maximum oxygen utilization (VO2 max) decrease gradually after about age 25, especially if you’re not frequently exercising. You also experience a drop in vital capacity, a weakening of respiratory muscles, and a decline in the effectiveness of lung defense mechanisms, including reduced WBCs on the surface of the lung alveoli.

As the diaphragm and other muscles weaken, you experience a decreased ability to breathe enough air in and out, as well as a decreased ability to keep airways open. Alveoli lose shape and become less functional.

• Regular cardiovascular exercise and breathwork practices can help to support the aging respiratory system. After all, lung volume is the greatest predictor of health and longevity.

Urinary System:

After age 30-40, 2/3 of us undergo a gradual decline in the rate at which our kidneys filter blood. The kidneys begin to lose tissue, and the number of filtering units known as nephrons decreases. The blood vessels that supply the kidneys can harden, further impairing the kidney’s filtration rate.

The bladder wall loses elasticity, meaning it cannot hold as much urine, and the muscles controlling the bladder weaken. The urethra can become blocked by an enlarged prostate gland in men or by a prolapsed bladder or vagina in women. Medical conditions, like diabetes, can contribute to incontinence.

• Deep pelvic core training, adequate hydration and mineral intake, limited consumption of dehydrating foods, such as alcohol and caffeine, and avoidance of excess protein.

Reproductive System:

For women the menstrual cycle stops at around 51 and the ovaries halt production of estrogen and progesterone. The ovaries stop producing eggs, and after menopause, you can no longer become pregnant. Vaginal walls become thinner, drier, less elastic, and possibly irritated. Vaginal yeast infection risk increases, and the external genital tissue and breast tissue thins. The pubic muscle can lose tone, resulting in prolapsed vagina, uterus, or bladder.

Testicular tissue mass decreases and testosterone gradually declines, along with blood flow to the reproductive organs. The volume of fluid remains consistent, with fewer sperm.

• Maintain regular sexual activity with age.

Endocrine System:

At 30 years old, HGH begins its regression in both men and women and declines at a rate of around 14% per decade. When women transition into menopause, progesterone, testosterone, and estrogen levels begin to fall. At 50, thyroid activity beings to decrease, and hyper or hypothyroidism may occur.

At 50, men may begin to experience andropause. In both men and women, a decline in DHEA can cause increased vulnerability to a variety of cancers.

At 60, as insulin production decreases and insulin cell receptor sensitivity lowers, the ability to metabolize sugar declines, and insulin resistance or diabetes becomes more prevalent.

At 70, hormones that protect against loss of calcium in bones decline, making osteoporosis more prevalent.

• Organ meat consumption, regular sex, care for the gut, and avoidance of modern plastics and endocrine-disrupting chemicals.

Circulatory System:

At around 40, your heart muscles thicken and blood vessels stiffen, causing the heart to fill more slowly (this can occur earlier if you’re a hard-charging athlete). Increasing blood pressure as the heart works harder, and possibly cardiac arrhythmias. The receptors that monitor blood pressure can also deteriorate, causing dizziness when you stand up from sitting or lying down. Further exacerbated by calcification or excess calcium deposits in the body, manifesting as stiffening of joints, plaque buildup on the teeth, hardening of the arteries, impaired brain function, and general aches and pains.

Many individuals over 60 have enlarged deposits of calcium mineral in their arteries, often cause by a lack of minerals in their diet, dehydration, limescale in tap water, and even synthetic calcium supplements.

Abnormal heart rhythms can develop, leading to arrhythmias like atrial fibrillation. The pacemaker can develop fibrous tissue and fat deposits in some of its pathways and lose some of its cells, resulting in a slower heart rate. The walls of capillaries can thicken, resulting in a slower rate of exchange of nutrients and waste products.

The total water content of blood falls, RBC production falls, and certain WBCs deteriorate. Lymph fluid can stagnate, toxins accumulate, and immune cells are not delivered to the areas of the body where they are most needed. Weakening the immunity and infection fighting ability.

• Regular cardiovascular exercise, hydration, regular exposure to heat and cold, and the lymph-fluid-circulating strategies.

Nervous System:

Some nerve structure and function is lost. Waste products can collect in brain tissue, causing plaques and tangles. Alzheimer’s and other forms of dementia then increase in risk. Plaques are actually a part of the immune system and release antimicrobial agents to deal with bacteria, viral, or fungal infections in the brain.

By age 40, the lenses in the eyes begin to stiffen, resulting in vision impairment, particularly when focusing on near objects. Hearing loss may develop, which occurs in men sooner than women, and memory tends to worsen.

Skin:

Stem cell production and availability both decline with age, and a result of this is that the skin’s epidermal cells slow in their reproduction. Melanocytes, which produce pigmentation, decrease in number while the remaining cells increase in size. This can cause thinner, more translucent skin, as well as large pigmented spots. Skin injuries, tearing, and infections become more frequent.

Loss of fat and collagen in the underlying tissues can cause skin to sag and wrinkle, and the connective tissue loses its strength and elasticity. The blood vessels become more fragile, and bruising and bleeding under the skin, cherry angiomas, and other conditions become more frequent.

The skin becomes dry and itchy as the glands that produce oil reduce their production levels. The fat layer beneath the cutaneous layer of skin thins, leading to increased risk of skin injury and a reduced ability to maintain a consistent body temperature. Sweat glands produce less sweat, making it harder to cool off.

• Stem cell-supporting strategies, along with beauty tactics can help to minimize effects.

Underlying Causes:

Chronic Inflammation

• Alzheimer’s
• Stroke
• Chronic lower respiratory disease (asthma)
• Cancer
• Diabetes
• Heart disease
• Influenza and pneumonia

Glycation

Glycation occurs when sugars in the bloodstream attach to proteins to form harmful molecules called advanced glycation end products. The more chronically elevated your blood sugar levels, the more likely it is that AGEs will develop, which can cause inflammation and cell membrane damage that can result in the development of diabetes, atherosclerosis, chronic kidney disease, and Alzheimer’s.

Track hs-CRP levels, get an inflammatory panel from Quest Diagnostics (myeloperoxidase, Lp-PLA2, dimethylarginine, oxidized LDL, prostaglandins, and fibrinogen), and glycemic variability tests like blood glucose and hbA1c. A Dexcom G6 can give better continuous glucose monitor data.

Methylation Deficits

The process of transferring a methyl group from one molecule to another, a crucial biological process involved in removing toxins, growing and repairing cells, and metabolic functioning. Methylation deficits are linked to a number of health conditions, including diabetes and cancer, and are caused by a variety of factors, including stress, nutrient deficiencies, and genetics.

A methyl group is a carbon atom attached to three hydrogen atoms. It is an abundant organic compound derived from methane. Methylation occurs when a methyl group is taken from one compound or molecule and is transferred to another. For example, a methyl group can be added to your DNA from a methyl donor like methionine (high amounts in meat tissue). The process is largely responsible for switching genes on and off and silencing viruses. When your body experiences methylation, less desirable genes, such as those that code for cancers and autoimmune diseases are switched off while helpful genes are switched on. Methylation is required for cell division, neurotransmitter synthesis and metabolism, detoxification, cellular energy metabolism, the formation of protective myelin sheaths, and early CNS development.

Undermethylation occurs when your body is unable to adequately transfer methyl groups or because you are not consuming enough methyl donating foods. This can cause you to be dopamine-seeking, hard-charging, high achiever, as it can keep serotonin levels low. It is associated with being an over-achiever, having OCD tendencies, a low threshold for pain, and ritualistic behaviors. Eat more meat and less folate (it acts as a serotonin reuptake inhibitor). SSRIs may be received well.

Over-methylation is associated with creativity and sensitivity. If you are prone, you may exhibit high levels of empathy for others but also experience sleep issues, food and chemical sensitivities, hyperactivity, panic attacks, and a tendency to gain unwanted weight. Highly correlated with schizophrenia. Eat less meat (vegetarianism and veganism may be beneficial). You need to consume adequate protein but don’t go overboard with muscle meat.

Degrading Mitochondria

A number of cell biologists have proposed the number and functionality of mitochondria can determine your potential for longevity. The free-radical theory posits that the oxidation of cells by ROS plays a leading roll in the weakening of vital functions in aging organisms. Since mitochondria exhibit less damage in women than men, it is assumed this is why they tend to live longer. Poor lifestyle factors, such as bad air, unclean water, artificial light, electrical pollution, inflammation, a nutrient-poor diet low in antioxidants, lack of exercise, and many others factors can contribute to poor mitochondrial status.

Fatty Acid Imbalances

A diet high in omega-6 and low in omega-3, DHA, and monosaturated fats can create deficits or imbalances in fatty acids.

Immune Dysfunction

Autoimmune diseases develop when your immune system turns on itself, resulting in inflammation and organ and cell damage. Rheumatoid arthritis, lupus, MS, thyroid disease, and inflammatory bowel disease are becoming more common in the era of chemical exposure, antibiotic overuse, and unhealthy guts.

Telomere Shortening

Telomeres prevent chromosomes from becoming damaged or tangled with one another. When damaged, they can cause the destruction of genetic information, leading to cellular malfunction, which increases your risk of disease and overall mortality. Telomerase is an enzyme that lengthens telomeres and keeps them from wearing out too fast or too early and can be affected by lack of exercise, chronic stress, low plant consumption, and a lack of mindfulness practices such as meditation and yoga.

DNA Expression

Nutrient depletion and other environmental factors, such as electrical pollution and poor air, light, and water, can alter gene expression. Conscious thoughts and emotions can also affect our genes.

12 Essential Habits to Enhance Longevity

1. Don’t Smoke:

In childhood, telomeres are about 15000 base pairs long, but by old age they have shortened to about 3000. The oxidative damage from smoking a pack a day destroys an additional 5 each year. So, if you smoke for 40 years, that’s an extra 7 years cut off your life. Secondhand smoke contributes to severe asthma attacks, respiratory infections, ear infections, SIDs, coronary cancer, etc.

Downsides of smoking:

• Habit formation from the effects of nicotine of the CNS
• Withdrawal symptoms like anxiety, irritability, depression, headaches, and sleep problems when you try to quit
• Emphysema
• Chronic bronchitis
• Lung cancer
• The constriction and damage of blood vessels, which can lead to peripheral artery disease
• Hypertension
• Increased risk of stroke

You can support your adrenals by taking St John’s wort or ginseng, minimize damage to arteries with taurine (once a day for 2 months), a diet rich in proanthocyanidins to regenerate skin and collagen (red wine, grapes, apples, blueberries, blackcurrants, hazelnuts, pecans, and pistachios), and polyphenols to repair lungs, alveoli, and bronchioles (kale and sprouts). Four cups of green tea per day helped the smokers’ stem cells (43% increase) and blood vessels (29% increase in function) to recover.

Six hours after quitting, circulating levels of carbon monoxide will decline, and your heart won’t have to work so hard to pump oxygen. 12 weeks in, your lung function will significantly improve and coughing, sinus congestion, shortness of breath, and fatigue levels will decline. Cilia regrow. 3 months in, your sexual performance will improve as testosterone levels will normalize. 9 months, your risk of cardiovascular complications will fall. After 1 year, it will be like you never smoked.

Strategies to reverse the damage of smoking:

• Foods high in vitamin E, like eggs, nuts, and dark leafy greens
• Foods high in CoQ10, like salmon, beef, broccoli, and avocado
• Vitamin C-rich foods that contain high amounts of bioflavonoids, like grapefruit, spinach, and citrus fruits (especially kiwi)
• Foods rich in vitamin B complex, like dark leafy greens, eggs, fish, and liver
• A full spectrum multivitamin rich in antioxidants

2. Eat Plants:

Plants deliver plenty of fiber, including insoluble fiber, a natural anticancer agent, antioxidants, oxidized cholesterol reducers, blood-clotting factors, and essential minerals. Wild plants possess a natural built-in defense that cause a hormetic response that can allow the body to better mount its own antioxidant defenses. Trace amounts of saponins in quinoa; lectins in soy and potatoes; gluten in rye, wheat, and barley; anthocyanins in berries; resveratrol in grape skins and red wine; EGCG in green tea; sulforaphane in broccoli and other cruciferous vegetables; catechins in cacao; and other controversial compounds can actually be good for you. Eating on the Wild Side by Jo Robinson, advises tearing up plants like kale hours before eating them to allow the chemical defenses to be released which apply mild stress on your body.

Muscle meat is high in methionine and low in glycine (mortality risk factor). Consume the offal for glycine.

If eating a a plant restricted diet, build cellular resilience by sauna visits, cold thermogenesis, fasting, exercise, and exposure to sunlight. If you have gut issues, like IBD, diverticulosis, or diverticulitis, you may want to be careful about excessive fiber intake from plant matter and should choose herbs and spices over big salads and kale smoothies.

3. Avoid Processed and Packaged Foods:

Refined carbohydrates, artificial flavors, processed vegetable oils, and natural sweeteners are very rare in longevity hot spots (Blue Zones). Their versions of guilty pleasures are antioxidant-rich treats like red wine, sake, coffee, herbal tea, or simple desserts such as nuts, cheese, and berries or grapes. Nutritional evaluations have revealed Blue Zones tend to have a high consumption of whole, real foods that your great-grandparents would have recognized and a nutritional profile similar to the Mediterranean diet. They included plenty of herbs such as thyme and rosemary, low-GI carbohydrates that are free from sugar, healthier starches such as purple potatoes, yams, taro, or lentils, and foods high in natural fats such as extra-virgin olive oil and fish.

Ancestral diets:

• A predominantly Northern European ancestry may eat plenty of fermented foods, meats, fish, berries, and raw dairy, without large intakes of citrus fruits or other foods not likely encountered. Scandinavian ancestors would have access to fish rich in omega-3s and vitamin D.
• MTHFR mutations that create a poor ability to methylate tend to cluster in regions and populations where a group’s diet was rich in folate. Mexicans, Hispanics, Italians, and Chinese were more likely than others to carry MTHFR mutations that increased a need for dietary folate (leafy greens, organ meats, and pastured egg yolks).
• The AMY1 gene, which codes for salivary amylase production and helps break down starch and carbohydrates, helps to produce more amylase in those that tended to have a higher starch diet. Meaning you may be able to handle a slightly higher amounts of carbohydrates. Japanese, continental Europeans, or populations that are high-starch foragers, such as the Hadza tribe in Tanzania, have been shown to possess more AMY1 copies than populations that consume less starch (sweet potato, yam, plantain, other roots and tubers, fruit, and rice), such as those areas of Turkey and the Congo.
• The lactase persistence gene enables an adult to digest lactose, without getting gut distress and diarrhea. Cultures that have not traditionally raised livestock, including those of Asia, Africa, and most of India, rarely carry the lactase persistent gene. If you are from European descent, you are probably lactose tolerant.
• Returning to an Ancestral Diet by Dr. Michael Smith and The Jungle Effect by Dr. Daphne Miller.

4. Eat Legumes:

A dry fruit contained within the shell or pod of a plant (beans, peas, peanuts, and alfalfa). Beans seem to reign supreme in the Blue Zones. Black beans (Nicoya), lentils, garbanzo beans, and white beans (Mediterranean), soybeans (Okinawa). Legumes are rich in plant protein, vitamins, minerals, appetite-satiating and gut-supporting fiber, along with slow burning carbohydrates. They use sprouting, fermenting, and soaking to make them bioavailable.

5. Incorporate Low-Level Physical Activity Throughout the Day:

Gardening, walking, farming, time in nature, chores with their hands, and spurts of high-intensity movement such as yoga, tai chi or qigong, hiking, and games or social sports.

Unless you are a professional athlete, there is no need to train like one.

6. Prioritize Social Engagement:

In Blue Zones, strong relationships are tied into the culture. They are more engaged and conscientious towards one another, more helpful and willing to empathize and express emotions. Eating, cooking, dancing, celebrating, helping to raise children, general support, etc.

7. Drink Low-to-Moderate Amounts of Alcohol, Especially Wine

Polyphenols and social interaction. Don’t get carried away here Ben…

8. Restrict Calories and Fast:

• Time-restricted feeding: consuming all food within a three-to-twelve-hour window each day, so you fast for at least twelve hours daily
• Alternate-day fasting: fasting for twenty-four hours, then eating normally for twenty-fours, then fasting for twenty-four hours again, and so on
• Eat-stop-eat: fasting for twenty-four hours once or twice a week
• Fasting-mimicking diet: consuming small amounts of food, about 40 percent of your usual calories, for three to five consecutive days
• Feast-famine cycling: eating according to the seasonal availability of foods
• Warrior diet: fasting during the day and eating a huge meal at night

9. Possess a Strong Life Purpose:

Ikigai (reason for being – Japan) or plan de vide (reason to live – Nicoyan)

10. Have Low Amounts of Stress:

Ruthlessly eliminate haste and hurry from your life. Breathwork is one of the best stress-reducing methods. A slow respiration and a high tolerance for CO2 seems to correlate with longevity in animals.

11. Engage in a Spiritual Discipline or Religion, or Believe in a Higher Power:

Churchgoers were 46% less likely to die in the follow-up period after a study compared to non-churchgoers. Many religious communities in the Blue Zones (seems to me to be more about community and safety than actual benefits from religion).

12. Remain Reproductively Useful:

Don’t retire, don’t stop learning, be a valuable member of society, continue to have sex, have children or both. The Reproductive Potential Hypothesis, which maintains that life-span regulation has evolved in such a way as to maximize individual reproductive success, and research has shown that women who bear children later or bear more children experience enhanced longevity. Aging exists because natural selection is weak ad ineffective at maintaining survival, reproduction, and cellular repair as we enter old age.

Dr. Michael Rose (Does Aging Stop): Have children early and continue to have them as late as possible, or at least keep having sex.

Advanced Antiaging Biohacks and Strategies

1. Longer-Term Fasting

Feast-Famine Cycling:

• Weston Price: Native Americans cycled between the summer cultivation of starches and fruits and far greater reliance on fats from animals (particularly organ meats and marrow) during winter. 9 months of the year was limited to wild game, such as caribou and moose. During the summer, they were able to use growing plants. During the winter some use was made of bark and buds of trees.
• Use fat instead of glucose during the winter months. Giving the digestive system a rest and cells a chance to engage in natural cell turnover.
• Dr. Pompa’s 5-1-1 strategy: Seasonal eating with cyclic ketosis. For 5 days, follow a low-carb, ketogenic diet, or especially if you’re trying to lose weight, a calorie-restricted diet (primarily local and seasonal foods). 1 day of the week, fast for 24 hours. The remaining day of the week, have a feast day, eating any of your favorite healthy foods, especially carbohydrates, until you’re full. You could also do a 4-2-1 or a 2-2-3 as a better fat-burning approach. Bonus points if you eat seasonally, such as more carbohydrates in the warmer months and more proteins and fats in the colder months: fresh fruit and berries in the spring, tubers and squash in the fall, heavier cuts of meat and fermented foods in the winter.

Fasting-Mimicking Diet:

• Valter Longo (The Longevity Diet): Alternate-day modified fasting, which is eating minimal calories every other day for a 24 hour period. Or an extended FMD, which is the program Longo advocates, which involves consuming minimal calories for 5 consecutive days.
• Completely fast for 24 hours, then eat to satiety for the following 24 hours. Better than caloric restriction at maintaining long-term weight loss and allows autophagy. 3-5 day fats can stimulate autophagy, weight loss, and long-term reduction of IGF-1, glucose, and markers of inflammation and aging.
• Low in calories and protein. Meals are 360 calories each: 9% protein, 44% fat, and 47% carbohydrates. The diet is followed for 5 consecutive days with 3 meals on the first day (1090 calories), and 2 meals on each of the next 4 days (725 calories each day).

2. Hormetic Stress

Lift heavy stuff, not stuffing yourself with antibiotics, engaging in hot-cold contrast therapy, eating plants with a high polyphenol content, drinking wine for its polyphenols and similar compounds, such as tannins and anthocyanins, and even consuming alcohol for its own sake.

Hyperbaric Oxygen Therapy (HBOT):

• 100% oxygen, typically via a full-body chamber or a face mask. Often used to treat decompression sickness, infections, air bubbles in your blood, and wounds that are not healing well. High pressures to enhance oxygen delivery to tissues.
• Oxygen binds to hemoglobin in your RBCs. HBOT results in a 20-fold increase in blood plasma oxygen levels, including a significant increase in RBCs. It promotes tissue repair, the formation of new blood vessels, wound healing, and the controlled release of ROS in damaged and infected tissues, which can stimulate a beneficial hormetic response. HBOT may have an antifungal effect, caused by the reversal of fungal growth and restoration of a normal immune system. Treatment may induce mitochondrial biogenesis and DNA repair.
• After a concussion, 60-90 minutes a day for multiple days immersed in over 2 atmospheres of high pressure inside a hyperbaric chamber.

Wild Plants:

• Plants that are grown in the wild are exposed to more environmental stressors than domesticated plants, which can pass the stress-resilience factors on to you.
• Fruits and vegetables contain polyphenols, phytochemicals, chlorophylls, and cytokines that are released when stressed by animals (xenohormesis) which may offer stress resistance to the animal themselves.
• Learn to identify plants by joining wild-plant foraging groups and if you can’t identify something, don’t eat it. Go to farmers markets to search for wild looking fruits an vegetables. Possibly find an app on your phone.

Hydrogen-Rich Water:

• Purified water infused with molecular hydrogen (H2 gas dissolved in the water). Providing the therapeutic effects of hydrogen, as an antioxidant and cytoprotective effects.
• Shown to produce profound improvement on stem cell availability, decrease the rate at which telomeres shorten, and activate SIRT1 pathways targeted by sirtuin-rich foods such as blueberries ad green tea, which results in mitochondrial function. It also increases the expression of antioxidant enzymes in the Nrf2 pathway, indicating that the mild hormetic stress caused by H2 increases resilience in cells stressed with excess oxidation.
• Consumed via tablets, canned hydrogen water, or machines that generate it. Because molecular hydrogen also inhibits NADPH oxidase (NOX), an enzyme that can lower levels of NAD, you can compound hydrogen rich water with NOX inhibitors (pomegranates, blueberries, grapes, green tea, and berberine).

BHB Salts:

• Sodium, potassium, and the ketone body beta-hydroxybutyrate. Involved in the transcription and upregulation of the enzymes in your body’s natural antioxidant pathways. Also believed to induce ketosis and provide the longevity benefits or caloric restriction. They can serve as the primary fuel source for the liver, heart, diaphragm, and other tissues.
• Impaired mitochondrial function often results in excessive production of ROS, which is involved in the development of many chronic diseases, including cardiovascular disease, diabetes, neurodegenerative disorders, and cancers. Moderate levels of ROS have been shown to protect against chronic disease by upregulating mitochondrial capacity and endogenous antioxidant defenses (mitohormesis). Induced via exercise or dietary modifications, such as the ketogenic diet or anything that increases reliance on mitochondrial respiration. Consuming BHB salts increases the level of ketones beyond what we could naturally produce and enhances antioxidant activity by inhibiting class I and IIa histone deacetylases, regulators that repress the transcription of the FOXO3 gene, a key gene involved in cell autophagy and inflammation. The metabolism of BHB salts also causes a negative redox potential (greater tendency to accept electrons) of the NADP antioxidant system, which can scavenge free radicals.
• Add 1-2 servings of a BHB salt to a morning smoothie. Consume before or during a workout mixed with EAAs and electrolytes.

Cold Thermogenesis:

• Cold exposure can cause significant increases in metabolism and calorie-burning, increase insulin sensitivity, reduce systemic inflammation, improve sleep and recovery, and potentially fight certain types of cancers.
• Activates the SNS, which regulates the mobilization and metabolism of stored fat. It also enhances longevity, as does any exposure to hot or cold that mildly stresses the body.

Hyperthermia Therapy:

• Dry sauna, infrared sauna, heating mats, hot tubs, hot springs, sauna suits, or exercise on a hot day. Principally used to treat cancer, but the heart health and cellular resilience processes it triggers make it a strategy for longevity as well. Just don’t go too hot for too long or you’ll cause more harm than good.
• Hyperthermic treatment of up to 120 degrees Fahrenheit for a wet sauna and between 158 and 212 degrees for a dry sauna have been shown to cause a significant expression of heat shock proteins (HSP) in muscle. HSP chaperone misfolded or newly synthesized proteins, protect cells from protein misfolding, and strengthen the immune system. The triggering of HSP is also correlated with 30% more muscle regrowth after a week of physical immobilization. Sauna therapy can also increase oxygen consumption and RBC production following exercise, improve stress resistance, and aid in detoxification of chemicals and heavy metals.
• Twice per week, try to get into a dry sauna (170-180 degrees Fahrenheit), wet sauna (110-120 F), or infrared sauna (130-160F) for 15-40 minutes, or until you achieve a noticeable rise in heart rate, sweat production, or both. Focus on the breath or meditate. If these are unavailable, exercise with a few layers of clothing on.

UVA and UVB Radiation:

• UVB enhances health by elevating levels of 25-hydroxyvitamin D, the major circulating form of vitamin D, in people with low baseline levels. Vitamin D is essential for bone, protein, and calcium homeostasis, and a deficiency is associated with an increased risk of age-related chronic diseases, including Alzheimer’s, Parkinson’s, cognitive impairment, and cancer.
• UVA exposure generates nitric oxide, which reduces blood pressure and can act as an antimicrobial.
• Short-term UV radiation induces low-levels of repairable damage to cells and tissues, which triggers short-term bursts of more aggressive cellular maintenance.
• You can get a tanning bed and fit it with a Wolff Dark Tan II Plus light, which combines the highest UVB rating with the lowest UVA rating, or a Collatan Maxi Twist. It is probably better to just get 20-30 minutes in the sun between the hours of 10am-4pm. If your skin burns, you’ve gone beyond healthy hormesis.

3. Caloric Restriction Mimetics

Rapamycin (sirolimus):

• Traditionally used to coat coronary stents, prevent organ transplant rejection, and treat a rare lung disease called lymphangioleiomyomatosis. Rapamycin inhibits excess activation of immune T cells and B cells by reducing their sensitivity to interleukin-2, by inhibiting the mTOR signaling pathway, which is a master regulator of cell growth and metabolism. It is produced by the bacterium Streptomyces hygroscopicus and found on Easter Island (Rapa Nui).
• Known as an antibiotic and immunosuppressant, but in mammals it also targets the mTOR signaling pathway. As DNA or cells become damaged, stimulation of growth pathways in those cells leads to aging and eventually cell death. MTOR pathways, among others, drive this type of aging. By inhibiting these pathways, rapamycin has been shown to help treat certain diseases.
• 0.5-2mg dosage, but it varies because each person has different absorption rates. Blood levels are measured by a medical professional. Can potentially leave you vulnerable to infectious diseases.

Metformin (Glucophage, Glumetza, Riomet, Fortamet):

• Synthesized from the guanidine, which is found in French lilac. It is a activator of the AMPk pathway and is effective at improving glycemic control with a low risk of inducing hypoglycemia.
• Metformin improves glycemic control by inhibiting hepatic gluconeogenesis, which is the liver-based production of glucose from lactate, glycerol, and certain amino acids. It also acts by opposing the action of glucagon. Metformin can improve insulin sensitivity and prevent hyperglycemia-induced aging brought on by the inflammation and AGE damage caused by elevated blood glucose. It can also reduce inflammation and cell death related to nonalcoholic fatty liver disease, and fibrosis. Finally, it inhibits oxygen consumption in the mitochondria, which can lower metabolism.
• A prescription drug. 1500-2000mg per day for glucose regulation. Could just use a goat’s rue supplement or French lilac tea.
• May cause lactic acidosis, Alzheimer’s, or Parkinson’s with long-term use. Also lowers VO2 max and mitochondrial proliferation. Don’t use if you have liver or kidney issues. Just take bitter melon extract if you’re desperate to control your blood sugar.

Ketone Esters:

• Exogenous ketones like BHB salts. Ketone esters contain BHB without any salts bound. This allows the body to use the ketones quicker, which raises ketone levels more significantly than MCT oil or BHB salts. HVMN Ketone and KetoneAid KE4 are on the market. When consumed in a drink, the ester bonds are broken down by gut enzymes, releasing butanediol and D-BHB into the blood.
• The same benefits as fasting and ketosis (caloric restriction memetic). The drop in insulin and insulin-like growth factor receptor signaling that happens when you’re in ketosis increases the transcription of genes that encode antioxidant enzymes, such as catalase, glutathione peroxidase, and superoxide dismutase, as well as hundreds of other genes— which makes ketosis an effective method for combating free-radical damage.
• In the presence of high glucose concentrations, ketone esters significantly increase the rate of muscle glycogen synthesis following exercise. Ketone esters can also inhibit NF-kB, a proinflammatory transcription factor that regulates the expression of over 500 genes involved in cellular transformation, survival, proliferation, angiogenesis, inflammation, and more. Inhibiting the NF-kB signaling pathway has been shown to reverse several aspects of aging, e.g., cardiac hypertrophy. MF-kB can block the production of stem cells in older individuals. Downregulation significantly extends life span, memory, strength, skin quality, etc.
• Once per day, preferably in a fasted state, drink a serving of ketone esters. You can also combine it with dextrose or ribose for a potent physical and cognitive performance aid, or with EAAs for long-term stable energy.

Blood Sugar Stabilizing Herbs and Spices:

Bitter melon extract, Ceylon cinnamon, apple cider vinegar, berberine, rosemary, curcumin, fenugreek, Gymnema sylvestre, and capsaicin.

• Bitter melon contains a lectin that lowers blood glucose by acting on surrounding tissues. It also suppresses appetite.
• Ceylon cinnamon lowers blood glucose and reduces inflammation, which contributes to weight gain.
• Apple cider vinegar has been shown to reduce blood glucose levels in diabetic rats, possibly because of its acetic acid restricts the digestion of starch.
• Berberine exerts a hypoglycemic effect, particularly in people with type 2 diabetes, and also lipid metabolism.
• Rosemary has been shown to lower blood glucose, possibly by increasing liver glycolysis.
• Curcumin, the active ingredient of turmeric, and ginger have both been shown to reduce blood sugar levels in diabetic rats.
• Fenugreek seeds reduce fasting blood glucose levels and improve glucose tolerance.
• Gymnema sylvestre helps control blood sugar levels by blocking the absorption of sugar molecules in the intestines.
• Capsaicin reduces blood glucose by increasing insulin.
• Vanadium and chromium are minerals that, taken together, appear to have a blood sugar lowering and insulin stabilizing effect like metformin’s.
• Eat these before or in with high carbohydrate and high protein meals.

4. Sirtuin-Activating Compounds (STACs)

Chemical compounds that affect sirtuins, which are a group of enzymes that use NAD+ to remove acetyl groups from proteins via a process that can allow for proper genetic expression, less protein damage, and extension of life span. Blueberry extract, cacao flavonoids, green tea extract, resveratrol, curcumin, black currants, and fish oil.

Sirtuins influence a wide range of cellular processes, including circadian rhythms, mitochondrial biogenesis, aging, transcription, apoptosis, inflammation, and stress resistance, as well as energy efficiency and alertness during low-calorie situations. STACs are also considered to be caloric-restriction mimetics, and have been shown to help prevent aging-related diseases such as Alzheimer’s type 2 diabetes, and obesity.

A new STAC compound called fisetin, a polyphenol found in tannic drinks, such as tea, wine, and pomegranate juice, and fruits and vegetables, including apples, persimmons, onions, cucumbers, and strawberries. Fisetin is a potent senolytic, meaning it helps in reducing senescent cells, restoring tissue homeostasis, reducing a variety of age-related pathologies, and extending median and maximum life-span. Quercetin (dark leafy veggies, broccoli, red onions, peppers, apples, grapes, black tea, green tea, red wine, and fruit) is an antihistamine and anti-inflammatory compound which can also modulate senescent cell development.

5. Stem Cells and Stem Cell-Supporting Foods

Stem cells are categorized by how many types of cells they can turn into and how they can help with recovery. Those that have accidents and chronic disorders use their stem cell resources up faster for recovery and repair.

Bone Stem Cells:

• There are two primary types of stem cells found in bone marrow: hematopoietic stem cells (HSCs) and mesenchymal stem cells (MSCs). Both are tissue specific. HSCs differentiate into different types of blood cells, while MSCs differentiate into bone, cartilage, fat, and connective tissue located in the bone.
• When injected into the body, stem cells usually migrate into tissue and communicate with other cells, such as cytokines and exosomes, to modulate a normal inflammatory or repair response, or to call in other cells for help. Docere Clinics concentrates bone marrow stem cells into a bone marrow aspirate concentrate. This soup is then combined with exosomes and reinjected into any joints that need treatment.

Fat Stem Cells:

• MSCs seem to be similar whether they are taken from bone marrow, adipose tissue, umbilical cord blood, or any other birth tissue. The main difference between fat and bone as sources of stem cells is the number of MSCs that each contains. Adipose tissue apparently contains 500 times more MSCs than bone marrow. Bone marrow also contains more WBCs than adipose tissue, so it may be more inflammatory. Adipose tissue-derived stem cells (ASCs) may also have a higher immunomodulatory capacity than the bone marrow-derived counterparts, which could enhance the potential antiaging effects of ASCs.
• Can be harvested with minimally invasive, low-risk techniques. ASCs – particularly derived from brown fat – can be used to support the new growth of bone cells, liver cells, neurons, vascular endothelial cells, heart cells, and more fat cells.

Amniotic, Umbilical, and Placental Stem Cells:

• Stem cells from umbilical cord blood are not as potent as others. Placentas contain a significant number of MSCs.
• 90 seconds of harvesting amniotic fluid during a cesarean operation. The cells can then be used to support the healthy growth of skin, cartilage, cardiac, nervous, muscle, and bone tissues. Placental cells have shown to have greater immunosuppressive capacity than umbilical cord blood and to proliferate and expand more.
• Using other people’s stem cells is concerning. Better to only use autologous tissue to prevent any diseases being passed.

APSCs:

• Adult pluripotent stem cells. This includes very small embryonic-like stem cells (VSELs), multilineage-differentiating stress-enduring cells (MIAMIs), among others. APSCs have the ability to multiply freely and become any kind of cells in the human body. Unlike embryonic stem cells, they do not have known cancer causing properties.
• Formed in bone marrow and released into the blood stream, where they circulate inactive until your body faces extreme stress, such as low oxygen, low body temperature, or significant injuries.
• Blood is drawn, APSCs are separated and isolated, subjected to very cold temperatures to simulate hypothermia, which activates them. They are then combined with growth factors from your platelet cells and then returned to your body through an IV injection. They then go to work, seeking out areas of inflammation and injury.

Colostrum:

• A concentrated source of proteins, growth factors, and antibodies that are essential for early development of newborns and adults too.
• Richer in antimicrobial peptides, immune-regulating compounds and growth factors than normal milk. It contains low-volume forms of vital nutrients as well as lymphocytes and antibodies, and it helps to balance the gut microbiome and enhances the growth and repair of several tissue types. It also contains cytokines, which keep communication between immune cells active, and growth factors, which assist with maintenance and growth of certain body tissues, including muscle and the gastrointestinal lining. The lactoferrin in colostrum assists with iron absorption and is a crucial part of your immune defense system, and the GH in colostrum works individually and with the other growth factors to aid in the growth and function of the gastrointestinal tissues, muscles, and more.
• Colostrum contains proline-rich polypeptides (PRPs), important immune system regulators that encourage the growth of WBCs and may restore balance in cellular immune functions. PRPs may defend against oxidative stress and support brain health. Studies have now shown that colostrum is a rich source of mesenchymal stem cells. Combined with yeast extract, skullcap, zizyphus (jujube), seaweed, and turmeric had the most therapeutic benefits.
• It can be anabolic (increase IGF-1 and GH), so take it 8 weeks on and 4 weeks off as a powder or capsule. If you have SIBO, colostrum can cause a die off reaction (Jarisch-Herxheimer reaction), so it is important to start with a lower dose if you have gut imbalances.

Algae:

• The chemical structure of chlorophyll is similar to hemoglobin, allowing it to carry oxygen in the blood and increase RBC count. Dried chlorella is about 45% protein, 20% fat, 20% carbohydrates, 5% fiber, and 10% vitamins and minerals. Algal amino acids are unstructured, which means your body can absorb them easily and rapidly.
• Aphanizomenon flos-aquae (AFA), a form of chlorella, affected human stem cells in vitro and in vivo, helping them travel to tissues where they are most needed. Another study demonstrated that spirulina lowered levels of a key neuroinflammatory cytokine in the hippocampus of aged rats, leading to a reverse in cognitive decline and increased neurogenesis. Spirulina protected hippocampal neural progenitor cells from inflammation caused by lipopolysaccharides. Spirulina also promoted mitochondrial respiration and the proliferation of stem cells in culture.
• 100% organic, cracked-cell-wall algae from EnergyBits.

Marine Phytoplankton:

• Produces up to 90% of Earth’s oxygen. Containing essential fatty acids (EPA and DHA), which fuel your brain and nervous system; all amino acids, for muscle, brain, and nervous system support; enzymes and pigments that help eliminate oxidative stress and inflammation; and carotenoids, which play a role in regulating gene expression and inducing cell-to-cell communications.
• The Oceans Alive Raw Marine Phytoplankton has the nanno and tetra forms of phytoplankton. Nanno contains the right balance of amino acids, enzymes, fatty acids, minerals, and pigments, which are the building blocks used to repair DNA, produce glutathione, and generate GHs and stem cells. Tetra has extremely high levels of superoxide dismutase, an extremely powerful antioxidant. It is also high in vitamin C (a strong electron donor) and has been shown to promote deep sleep.

Aloe Vera:

• Contains vitamins and minerals, amino acids, enzymes, lignins, saponins, and salicylic acid. These, along with other steroid-like compounds it contains (steroids, carotenoids, terpenes, and phytosterols) allow aloe vera to modulate various biological activities: it helps prevent cancer, scavenges free radicals, and exhibits antimicrobial activity by rupturing bacterial cell walls. Also shown to improve glucose tolerance and overall glucose metabolism. Aloe vera also improves the viability of dental pulp stem cells, so it may have a significant positive effect on oral health.
• 99% organic aloe, Lily of the Desert and Nature’s Way are 2 good brands.

Coffeeberry Fruit Extract:

• Increases totipotent stem cells and a large amount of antioxidants. In 2 clinical studies it has been shown to significantly stimulate BDNF levels. It also upregulates sirtuin enzymes to offset aging by oxidative stress and support stem cell functions during stress.
• 100% pure Hawaiian coffeeberry extract in a powdered form.

Moringa Extract:

• Antioxidants, natural antibiotic, and the phytochemicals in it are hepatoprotective, cardioprotective, antinociceptive, DNA-protective, and anti-atherosclerotic. Extracts from the flower have shown increases in the proliferation of MSCs, while the root can increase cytotoxicity to cancer cell lines. Extracts from the leaves are known to combat high blood pressure, reduce insulin resistance, reduce inflammation, and reduce the effects of diabetes. It is a member of the sulforaphane family and can increase activity of the Nrf2 pathway that increases cell protection and reduces inflammation and oxidation.

6. Injections

Peptides:

Certain peptides are particularly efficacious for joint healing, mitochondrial support, focus, energy, deep sleep, and longevity. As they can regulate the activity of certain molecules, peptides can influence the body in several ways and act like hormones and neurotransmitters. They’ve been shown to shortcut the protein synthesis process. Meaning, when peptide bioregulators are active, organs can build and tissues can develop easier and faster.

The Peptide Theory of Aging: Changes in the gene expression result in reduced protein synthesis, eventually leading to aging and the development of age-related diseases. By stimulating the body’s own peptide production via peptide bioregulators, specific organs, systems or conditions in the body can be targeted by using a specific short-chain peptide to initiate greater protein synthesis.

• BPC-157 and TB-500 enhance healing and recovery. BPC-157 (body protection compound 157), which protects and heals the gut, is found in trace amounts in gastric juices. It can be taken as an oral supplement or IV near damaged tissues. It also accelerates wound healing and via interaction with the nitric oxide system, protects endothelial tissue and builds blood vessels (useful for IBS).
• TB-500 (thymosin beta-4) is also produced by the human body and promotes wound repair and healing, because it acts on actin and myosin fibers in tendons, ligaments, and muscles. It offers many of the same effects as GH, including muscle growth increase, improved endurance, reduced pain and inflammation, increased flexibility, and increased hair growth. It can act systemically and locally when injected.
• Epithalon is the primary antiaging peptide because it has been shown to activate the telomerase enzyme in humans. Allowing cells to go beyond the Hayflick limit (limited divisions before death).
• Humanin gets produced in unusually high amounts in centenarians, which is encoded in mitochondria and shown to produce strong cyto-protective actions against a variety of stressors and diseases, including oxidative stress, hypoxic damage to the brain, and oxidized LDL cholesterol. It also aids in the repair of mitochondria.
• MOTS-c, is a potent metabolic regulator that significantly decreases the risk of age-related diseases. It activates the AMPK pathway and has an exercise-mimicking effect on fat and muscle. It even induces weight loss in mice fed a high-fat diet.
• When ordering peptides make sure you buy from a trusted and high-quality source such as Peptide Sciences.

Ben’s Protocol:

• Epithalon: He uses the Khavinson protocol, named after Professor Vladimir Khavinson. Professor Khavinson believes the limit of animal and human life span is approximately 30-40% longer than the current mean life span, and that the limit of the human life span is 110 to 120 years. The Khavinson protocol is 10 mg epithalon administered three times a week for three weeks, and that exact dosage was studied in a fifteen-year longevity study in humans that produced impressive results for controlling telomere shortening. The protocol only needs to be done once a year.
• Delta sleep inducing peptide (DSIP): This one needs to be used conservatively to avoid tachyphylaxis (diminishing response to successive doses of a drug, rendering it less effective). He injects 150 mcg three times a week, one hour before bed, and deep sleep levels increase by 30 to 40 percent. This can be continued for as long as it’s needed, as long as it isn’t used every day.
• TB-500/BPC-157: He takes TB-500 at 1.5 mg (0.5 mL) twice weekly for full-body repair. This can be continued as long as desired. For BPC-157, he uses frequent injections of 250 to 500 mcg, and during travel, he relies on the oral tablets from Dr. Seed’s and take four tablets per day.
• MOTS-c: For mitochondrial support, he injects 10 mg once weekly. You can time this just prior to endurance exercise for added mitochondrial benefit, and repeat for up to ten weeks in a row every year.
• FOX04-DRI: FOX04 can sabotage the survival efforts of lingering senescent cells in old tissues, causing them to self-destruct. It has been studied in aged mice and has been shown to cause destruction of senescent cells without the unpleasant side effects of other drugs that do the same thing, while also producing a wide array of benefits that control age-related decline. He takes 3 mg every other day for six days, and repeat this one to three times per year.
• Semax: It’s used mostly in Russia and Ukraine for a broad range of conditions but predominantly for its studied nootropic, neuroprotective, and neurogenic/neurorestorative properties. It can be administered via nasal spray, at one spray (750 mcg) one to three times daily, or whenever cognitive enhancement is desired. He typically combines this with the transdermal cognitive peptide Dihexa.

Thymus:

• From veal, lamb, beef, or pork. The thymus gland’s primary function is to produce T cells. It does this by producing cells called thymocytes, which are precursors to T cells.
• Regulatory T cells maintain immune homeostasis by preventing or limiting T cell activation. They suppress levels of other T cells, including effector T cells, helper T cells, and cytotoxic (killer) T cells. Memory T cells include central memory T cells, effector memory T cells, tissue-resident T cells, and virtual memory T cells.
• Once thymocytes are produced by the thymus, they migrate to peripheral tissues, where they act as the precursors to mature T cells. Supporting your thymus gland can be crucial for longevity and your ability to combat infections. At the age of 60, your thymus is nearly undetectable from surrounding fatty tissue due to age-related deterioration.
• Thymic treatments can be made from thymic extracts from cows or sheep and taken orally or via intramuscular injections. The injectable peptide thymosin-alpha can produce similar T cell enhancing effects. Also epithalon.

Platelet-Rich Plasma (PRP):

Platelets can be administered to a site of pain or injury to supply stem cells, protein, and other growth factors that help to speed up recovery. Blood platelet levels remain fairly stable throughout middle age but past 60 years old, levels fall and continue to decline. Injections of PRP could therefore, have antiaging effects, such as supporting vascular health in older people, reducing age-related joint pain, and preventing normal age-related degradation of the skin and sexual organs.

7. Blood Transfusions

A patient’s plasma, which constitutes 55% of total blood volume, is completely replaced by the blood of a donor over multiple treatments. Rich people taking the blood of healthy young people.

8. Bioidentical Hormone Replacement Therapy

Estrogen can upregulate telomerase and improve mitochondrial health. BHT is a fast track to restoring levels of hormones that naturally decline with age: estrogen, estrone, estradiol, progesterone, testosterone, DHEA, and estriol, as well as growth hormone and insulin growth factor-1.

9. Mitochondrial Support

Nicotinamide Adenine Dinucleotide (NAD):

• A coenzyme produced by all living cells. NAD’s most basic function is to receive and donate electrons during metabolic processes within your mitochondria, making it crucial for normal cellular metabolism.
• NAD is involved in redox reactions, which are processes vital in all parts of cell metabolism. When glucose and fatty acids are oxidized, they release energy. NAD+, the oxidized form of NAD, picks up this energy and is then reduced to NADH during beta-oxidation, glycolysis, and the citric acid cycle. The NADH is transferred into mitochondria, where it is oxidized by the electron transport chain, which is responsible for shuttling protons across membranes and generates ATP.
• NAD+ declines with age, creating an energy deficit that decreases the body’s ability to maintain normal metabolic activity. Leading to more chemical stress, inflammation, DNA damage, and failing mitochondria. By age 50, most people have only half the NAD+ they did in younger years. By 80, NAD+ levels drop to only 1-10%.
• A large dose of NAD supplementation via IV, repeated treatments, an NAD nasal spray or transdermal patch, or daily use of NR, NMN, or NAD supplements. Oral supplements have lower bioavailability and can’t cross the BBB.

Nicotinamide Riboside (NR):

• A form of vitamin B3 and a precursor to NAD. When taken orally, NR is highly bioavailable and aids in mitochondrial energy production. It exists in high levels in cow’s milk.
• Shown to restore NAD+ levels, provide more NAD+ activity than from diet alone, can slow cellular aging, and improve many age-related metabolic problems, including diabetes and neurodegenerative problems.
• NR appears under the name ChromaDex. Tru Niagen, Elysium Basis, and Thorne ResveraCel. One in the morning and one in the afternoon, allowing NR to match the body’s circadian rhythm pulsing of NR.

Astaxanthin:

• A carotenoid that’s produced by single-celled freshwater algae. When their environment becomes stressful due to excessively salty water, low nitrogen levels, or high temperatures, the algae produce astaxanthin in lipid droplets, which turn the algal cells bright red and allow them to survive harsh conditions.
• Astaxanthin protects your mitochondria by acting as both an antioxidant and a free-radical scavenger. It inserts itself into your cell membranes and mitochondrial membranes, where it inhibits free-radical production and helps eliminate the free-radicals that are produced. 14 times more powerful than vitamin E, 54 x greater than beta-carotene, and 65 x greater than vitamin C. It also promotes anti-inflammatory activity and increased production of NK cells. Also, suppressing IL-6 and NF-kB.
• Life Extension has astaxanthin combined with phospholipids to improve absorption. 12mg per day with up to 40mg without negative side effects. A kg of salmon contains between 26-38mg.

Pau D’Arco Tea:

• Beta-lapachone, which acts as acatalyst for NAD.

Curcumin:

• A potent antioxidant and free-radical scavenger that protects cellular function from ROS. Within your DNA are compounds collectively known as the epigenome, which is responsible for maintaining your DNA’s expression and your cell’s identity and function. Over time, your ability to keep your epigenome healthy and functioning declines and genes that used to be inactive may be expressed, and genes that used to be expressed may go dormant. Epigenetic drift may cause stem cell production to decline and increase your risk of cancer and cardiovascular diseases. By reducing inflammatory pathways involved with this downregulation of DNA expression, curcumin can help to prevent epigenetic drift.
• Combining turmeric with black pepper, exposing it to low heat, or combining it with a high quality fat source, such as butter, ghee, olive oil, coconut oil, or avocado oil. 1000mg-1500mg without any negative effects.

Carnosine:

• Made of beta-alanine and histidine. Found in high amounts in skeletal muscle, where it can eliminate excess lactic acid and prevent muscular fatigue. It also promotes mitochondrial and cellular function by acting as an antioxidant and free-radical scavenger. It can reduce the time of telomere shortening and inhibit advanced glycation end products.
• 500-1000mg per day.

Alpha Lipoic Acid:

• A compound derived from sulfur that’s involved in mitochondrial aerobic respiration. Found in cow’s liver, spinach, brussels sprouts, yams, and broccoli. ALA acts as an antioxidant within mitochondria, has free-radical scavenging capabilities, and upregulates your own antioxidant-producing abilities by recycling “used-up” antioxidants like vitamin C and glutathione. Water and fat soluble, it moves through cell membranes and the BBB more easily than other antioxidants. ALA also helps maintain DNA integrity by protecting the epigenome, and it also activates telomerase.
• 200-600mg per day. but does up to 2400mg per day have been taken with no negative side effects. Don’t take with food as it can limit absorption (1-2 hours before a meal).

Apigenin:

• A flavone found in parsley, onions, and oregano, but it is best known as the primary active compound in chamomile tea. Apigenin promotes mitochondrial function by inhibiting the breakdown of NAD, a necessary cofactor in mitochondrial redox reductions.

Sulforaphane:

• Strong anticancer properties and free-radical scavenging, making sulforaphane a strong protector of mitochondrial health. It is also an epigenetic modifier that protects the epigenome and prevents DNA deterioration. It also induces autophagy and stimulates the production of more mitochondria.
• Broccoli sprouts contain high amounts of sulforaphane.

Quercetin:

• A plant-pigment flavonoid found in red wine, white wine, gingko biloba, apples, green tea, St. John’s wort, capers, yellow chili peppers, and onions. A powerful antioxidant. Low concentrations are good but high ones result in creating ROS. 250-1500mg per day.

Epigallocatechin Gallate (EGCG):

• The primary molecule responsible for green tea’s antioxidant effect. More powerful than vitamin E and C, and does not blunt the hormetic response to exercise like they do. EGCG is an epigenetic modifier that protects the epigenome and can improve skin cancer outcomes. It also promotes autophagy, especially in the liver, and in macrophage and endothelial cells. It is known to increase weight loss by increasing fat oxidation. Finally, EGCG crosses the BBB and is highly neuroprotective, reducing inflammation in the brain. 400-500mg per day. A cup of green tea has 90mg.

Fenugreek:

• Regulates blood sugar levels and prevents the onset of diabetes. Fenugreek can mitigate oxidative damage and abate inflammation. It has shown to possess anti-inflammatory capacities that help ease the symptoms of ulcerative colitis, an inflammatory bowel disease.
• The active compound in fenugreek, 4-OH-1le, promotes the production of new mitochondria in diabetic patients, who often suffer from low mitochondria numbers and function.

Fish Oil:

• Both EPA and DHA are precursors of various eicosanoids that are responsible for reducing inflammation. It has been shown to downregulate 41 genes that are involved in aging and decrease the rate at which telomeres shorten. Because fish oil inhibits inflammatory eicosanoids and cytokines, it has been shown to be a beneficial replacement for NSAIDs in the treatment of rheumatoid arthritis.

Coenzyme Q10 (COQ10):

• Found in most aerobic animals, COQ10 is an essential component of the mitochondrial electron transport chain and an antioxidant found in plasma membranes and lipoproteins.
• Found in oily fish like salmon, tuna, and organ meats. 30-90mg per day divided into several doses.

Pyrroloquinoline Quinone (PQQ):

• An antioxidant involved in redox reactions. Helps memory, general cognition, mood, and mental processing power. PQQ also increases mitochondrial density, defense against oxidative stress, improved learning and memory ability, and reduced inflammation.
• PQQ interacts with cell signaling pathways and mitochondria functions. A ROS scavenger. Shown to upregulate compounds that are involved in microglia and hippocampal neuron repair following brain injury.
• Found in kiwis, celery, papaya, sweet potatoes, green tea, fermented bean products like natto, parsley, and even human breast milk.

Glutathione:

• An antioxidant consisted of glutamine, glycine, and cysteine. The depletion of glutathione has been implicated in many chronic diseases, including cystic fibrosis, cataracts, macular degeneration, glaucoma, hypertension, asthma, acute respiratory distress syndrome, Alzheimer’s, Parkinson’s, Huntington’s, myocardial infarction, autoimmune conditions, and even aging itself. The depletion of GSH (the reduced form of glutathione) has also been found to induce the loss of mitochondria function due to the accumulation of damage to mitochondrial DNA. GSH also regulates the release of proteins from the intermembrane space of mitochondria, once released, these proteins engage the machinery of cell death.
• Sublingual supplements seem to get absorbed better (250-1000mg). Vitamin C maintains your body’s supply, selenium is a glutathione cofactor (beef, chicken, fish, cottage cheese), whey protein has a full amino acid profile, and turmeric can help restore levels and improve glutathione enzymes.

Mitoquinone Mesylate (MITOQ):

• Not much evidence but it is supposed to transport CoQ10 to the mitochondria.

Pterostilbene:

• A derivative of the antioxidant phenol resveratrol, but it appears to be a better anticancer and antioxidant molecule. Comes from the peanut skin extract. Peanuts contain antinutrients, lectins, pesticide contamination, and people are allergic. So, maybe just avoid this one.

C60:

• Appears to be a powerful antioxidant. A group of researchers proposed that C60 has the ability to acquire an overall positive charge by absorbing protons and can penetrate the mitochondria to decrease free-radical production. Best dissolved in oil.

Melatonin:

• Acts as an antioxidant, sleep zeitgeber, and mitochondrial protectant. It may delay the development of cancers, boost the immune system, and slow the aging process, as well as improve mitochondrial function. 0.1-0.3mg when required (jet lag).

SKQs:

• Antioxidant compounds that specifically target mitochondria. MitoQ and SkQ both deliver chemical foot soldiers to mitochondria to fight ROS. MitoQ delivers CoQ10, and SkQ delivers plastoquinone. C60 then allows your mitochondria to absorb these compounds via osmosis. So these three molecules—MitoQ, SkQ, and C60—are a mitochondrial stack made in heaven according to Ben.

Urolithin A:

• Urolithin A is produced by the body after you ingest compounds found in particularly high concentration in pomegranates (particularly the bitter components such as the skin and seeds) and can help recycle defective mitochondria. Since it is a metabolite that results from the transformation of the tannins in pomegranate by gut bacteria, it can be classified as a postbiotic.
• In addition, researchers have exposed colon cancer stem cells to a mixture containing urolithin A and found it to be effective at inhibiting the number and size of colon cancer stem cells and also in inhibiting the activity of aldehyde dehydrogenase, a marker of resistance to chemotherapy. Urolithin A can also cross the blood-brain barrier to protect against neurotoxicity and amyloid plaque accumulation.
• As you age, ATP production begins to put strain on your mitochondria, and eventually, energy output falls. But when exposed to urolithin A, these failing mitochondria are broken down and eliminated to make room for new, properly functioning mitochondria to grow.
• Ellagitannins and punicalagins are two natural polyphenols found in pomegranates. They have been shown to have anti-inflammatory and anticancer effects, but once metabolized by gut bacteria, they also produce urolithin A in the digestive tract. So supplementation with pomegranate extract, along with specific bacterial species (probiotics) that can help the pomegranate compounds to produce urolithin A, can be an effective approach to maintaining healthy mitochondria.

Selective Androgen Receptor Modulators (SARMS):

• Therapeutic compounds that mimic anabolic steroids. SARMs contain androgen-like compounds that interact with cellular androgen receptors. The androgen receptor then creates a signal that leads to a magnified expression of particular genes, such as those for muscle growth or fat loss. SARMs are a selective receptor modulator, meaning they can block or activate hormone receptors depending on the conditions.
• Several SARMs produce anabolic to androgenic effects of up to 10 times that of testosterone, without the sex drive fluctuations, gastrointestinal disturbances, stroke, blood clots, and other health issues.
• Cardarine, or GW501516 binds to a PPAR, not an androgen receptor, but despite the difference, it activates AMPK, which is responsible for stimulating glucose intake into skeletal muscle tissue and oxidizing fatty acids. Cardarine can increase HDL cholesterol by an average of 79% while simultaneously decreasing LDL cholesterol. Molecular analyses have revealed that PPAR is involved in exercise-induced reprogramming of muscle fibers and skeletal muscle metabolism by regulating the expression of genes associated with mitochondrial biogenesis and respiration, and since SARMs upregulate PPAR activity, they can be categorized as mitochondrial support. Cardarine has also been shown to cause increased endurance, decreased body fat, and decreased recovery time, and it can also protect the brain, benefit the heart, protect the kidneys, protect against liver damage, strengthen the immune system, and heal skin disorders. 20mg per day, an hour before exercise.

10. Photobiomodulation

Within your mitochondria is an enzyme called cytochrome c-oxidase (CCO), which catalyzes the reduction of oxygen for energy metabolism and ATP production. PBM can increase activity of CCO and also disassociate nitric oxide from CCO, which restores electron transport ATP production by increasing the electrical potential across the mitochondrial membrane. This increased potential is also believed to produce ROS. ROS can exert a mild hormetic effect, leading to increased cellular repair, healing, and gene transcription. This low-level oxidative stress from these ROS may also cause stem cells to grow and proliferate, and the ROS serve as signaling molecules for cell-to-cell communication.

In addition, stem cell proliferation can occur when light-based stimulation of the mitochondria leads to a switch from anaerobic sugar-burning glycolysis to highly efficient oxidative phosphorylation. This switch increases the amount of oxygen that mitochondria require, including those in stem cells, and when these stem cells sense this need for more oxygen, they migrate to tissues with low levels of oxygen that may need enhanced repair.

When it comes to PBM, more is not better: the light frequencies produce ROS, and excessive ROS can cause oxidative damage. The recommended use for the Vielight is one 25 minute session every two days, and for the Joovv, 10-20 minutes per day, but no more.

11. Sulfur Support

One of the most important antiaging pathways in the body is that of the Nrf2 transcription factor, and one of the best ways to support Nrf2 is to eat foods rich in sulfur. Nrf2 is responsible for unzipping and exposing genes that encode for the expression of antioxidant proteins that protect against oxidative damage. Activating Nrf2 switches on a host of antioxidant pathways, increases glutathione production, and can even trigger the expression of an antiaging phenotype. Glutathione acts as a powerful antioxidant within the mitochondrial matrix, and other antioxidants that result from Nrf2-induced transcription also benefit mitochondria in a similar manner.

H2S causes the formation of a disulfide bond between two cysteine residues: cys-226 and cys- 613. The resulting compound deactivates what are called keap1 ubiquitin ligase substrate adaptors. When these adaptors are activated, they cause a chain of events that suppresses Nrf2. So by deactivating these adaptors, H2S creates an environment in which Nrf2 can act freely and promote the transcription of powerful antioxidant genes.

One of the best ways to increase the activation of Nrf2 factors is to consume a lot of sulfur (hence HS2). So fill your diet with plenty of sulfur-containing foods from the Brassica family, which includes bok choy, broccoli, cabbage, cauliflower, horseradish, kale, kohlrabi, mustard leaves, radishes, turnips, and watercress. These foods, along with sulfurous and stinky eggs, onions, and garlic, contain sulforaphane, an H2S-containing compound. Another Nrf2 activator is curcumin. Finally, hydrogen-rich water is also a good way to activate NrF2 pathways.

12. The Aspirin, Magnesium, and Vitamin D Stack

It turns out that daily baby aspirin is associated with a lower risk of heart disease, stroke, dementia, and several kinds of cancer (fish oil can work similarly, with fewer potential side effects). High blood levels of vitamin D are associated with a lower incidence of most cancers, heart disease, and dementia; protection against low bone density and autoimmune disease; and a lower incidence of colds, the flu, asthma, diabetes, stroke, multiple sclerosis, and cognitive decline. Vitamin D’s anti-inflammatory properties likely delay telomere shortening. Higher intake of magnesium helps control blood sugar and retain insulin sensitivity with age.

In addition to eating a wide variety of foods rich in vitamin D, fish oils, and magnesium (including fatty fish like tuna, herring, sardines, and salmon for fish oil; cheese, beef liver, egg yolks, and mushrooms for vitamin D; and avocados, almonds, and Brazil nuts for magnesium), take a daily dose of baby aspirin or fish oil with a dose of vitamin D with your first meal of the day. Dosages range from 1 to 20 g for fish oil and 2,000 to 6,000 IU for vitamin D, depending on your activity levels and size. Ideally, combine vitamin D with 50 to 150 mcg of vitamin K2 to increase its absorption. Then, before bed, take 400 to 600 mg of magnesium.

13. Rhodiola

There is also some speculation that rhodiola may increase stress resilience in a xenohormetic manner, very similar to the extracts from wild plants. One study found that rhodiola consumption is associated with the regulation of the expression of 1,062 different genes, including 72 cardiovascular genes, 63 metabolic genes, 163 gastrointestinal genes, 95 neurological genes, 60 endocrine genes, 50 behavioral genes, and 62 genes associated with psychological disorders, making it a potent supplement for overall longevity and resilience, particularly if you’ve been exposed to radiation.

Rhodiola doses as low as 50 mg are effective in preventing fatigue, and acute doses of 300 to 650 mg are helpful in combating fatigue and stress.

14. Deprenyl

Also known as selegiline, it was developed to treat Parkinson’s disease and Alzheimer’s. It’s most often used with L-dopa to treat Parkinson’s disease, but it may also help prevent the onset of neurodegenerative diseases.

Monoamine oxidase B (MAO-B) is the enzyme responsible for breaking down dopamine, among other neurotransmitters, and MAO-B levels increase as you age. Deprenyl is a selective inhibitor of MAO-B. Twice-weekly doses of 5 mg can help you maintain dopamine levels and high amounts of what I can best describe as positive energy.

15. Telomerase Activators

Telomerase is an enzyme that possesses its own RNA molecule and appears especially significantly in stem cells and cancer cells. It copies its RNA molecule and tacks it onto the ends of your chromosomes, thereby elongating your telomeres and keeping them from fraying or becoming excessively shortened.

Pharmaceuticals:

• Dr. Bill Andrews, the chief scientist of Sierra Sciences and one of the world’s leading experts on telomeres, he told me that he personally uses TAM-818, TA-65 (an astragalus extract), a supplement called IsaGenesis, a vitamin D/K blend, vitamin C, fish oil, and flaxseed oil to maximize telomerase activity. The peptide epithalon is also an effective telomerase activator.

Astragalus:

• It may be able to activate telomerase, but it takes a very large amount of astragalus plant to extract an effective dose. The primary constituent of TA-65 is cycloastragenol, a purified extract of astragalus root. While initial research indicates that cycloastragenol works to activate telomerase, it is still fairly weak: an effective human dosage would be about 1,500 mg per day, but the capsules that are sold currently contain only about 5 to 20 mg and cost several dollars per dose. Because TA-65 is so expensive and possibly too weak, it may be simpler to use astragalus itself in high doses or use a product such as the adaptogenic herb complex TianChi, which contains high amounts of astragalus in a pure, concentrated extraction.
• One of astragalus’s primary effects is protecting mitochondria. Oxidation can damage the lipids that make up mitochondrial membranes, and astragalus inhibits this oxidation. It also been shown to prevent calcium- and oxidant-induced permeation of mitochondrial membranes. Heart mitochondria in particular are protected following astragalus supplementation, which also exerts antioxidant and antitoxin effects on cardiac tissue as well as blood vessels, so the herb can also improve and preserve cardiovascular health. Because astragalus naturally has poor bioavailability, in traditional Chinese medicine, it is often paired with Angelicae sinensis (also known as dong-quai or female ginseng) to increase the absorption of both. The traditional preparation is a 5:1 ratio—30 g of astragalus and 6 g of Angelicae sinensis.

Other Supporting Strategies:

• Ashwagandha, bacopa, boswellia, green tea, horny goat weed, and milk thistle. Other supplements that may stimulate the body to express telomerase include the amino acid carnosine, omega-3 fatty acids from fish oil, curcumin, and resveratrol (found in red wine and grape skin extract). Several varieties of mushrooms have been studied for their ability to increase telomerase activity, particularly in cancerous cells. These include reishi, cordyceps, oyster, shiitake, and wood ear (often listed on mushroom powder and supplement labels as auricularia or auricula). Green tea, oolong tea, coffee, and even being breastfed as a child can all also increase telomere length and telomerase activity. Stress management and even meditation have also been shown to measurably increase telomerase activity. And lifting weights is known to profoundly improve telomere length.

16. Fecal Transplants

Fecal transplants have been shown to be effective in shoving C. difficile bacteria out of your gut and replacing them with the beneficial bacteria that belong there. Fecal transplants have also been shown to be effective in treating some cases of ulcerative colitis, an autoimmune condition characterized by abdominal pain, bloody diarrhea, ulcers on the colon, and fatigue.

Other Strategies:

• Cellular reprogramming: Dr. David Sinclair – cellular reprogramming involves, theoretically at a young age such as 25, delivering a genetically engineered virus into your cells. The virus includes Yamanaka factors, which can cause cells to revert to a youthful, stem cell–like state. Then, when aging sets in later in life, an antibiotic is administered that activates the virus, sparking tissue rejuvenation, organ restoration, chronic disease reversal, and even fading of wrinkles and gray hair.
• Senolytic medicines: Senolytics are a class of drugs that selectively induce death of senescent or aging cells, which are thought to be the root cause and driver of many age-related diseases.
• CRISPR: Currently the simplest, most versatile, and most precise method of genetic manipulation, CRISPR is a technology that enables geneticists to edit parts of the genome by removing, adding, or altering sections of the DNA sequence.
• AI-based drug discovery: The goal of AI-based drug discovery is to shorten the research, discovery, and preclinical stages, from three to four years to just a few months. This could save time and financial resources in the development stage of antiaging drugs, as well as provide stronger drug candidates for approval.
• mRNA: Messenger RNA (mRNA) transfers instructions stored in the DNA to make the proteins required for cells.
• Isotopically fortified organic compounds: Instead of preventing oxidative stress, isotopically fortified molecules do not get damaged by oxidative stress and can be consumed to replace the natural organic compounds that do, making the body more resilient.
• Machine vision and sensing: Advances in AI now allow laser-like accuracy in disease detection from easily accessible data like images. For example, Google Brain has developed accurate predictors for multiple diseases using basic retinal scans. Another company, Haut.AI, uses machine vision to monitor skin health and personalize interventions.
• Wnt pathways: One of primary signaling pathways that regulate the self-renewal and differentiation of adult stem cells are the Wnt pathways, which play a role in the formation of new tissues as well as repair and regeneration.
• New organs: 3-D bioprinting of tissues and organs presents a new way to restore lost tissue structure and function.

Summary:

• Don’t smoke.
• Minimize your intake of processed and packaged foods.
• Be able to clearly identify and succinctly state your life’s purpose.
• Set aside time for friends and family.
• Set aside time to attend to your spiritual disciplines, such as silence and solitude, meditation, gratitude, fasting, or breathwork.
• Have sex regularly.
• Incorporate low-level physical activity throughout your day, and take it outdoors as much as possible.
• Follow a diet low in sugar and vegetable oils and rich in wild plants, dark berries, tannic beverages, herbs, spices, sulfur-rich foods, organ meats, healthy fats, and low-glycemic-index carbohydrates such as legumes and tubers. If you carry genetic factors that predispose you to excess fat storage, an inflammatory response to fats, or difficulty digesting fats, continue to incorporate regular periods of fasting and manage your blood glucose, but shift toward a more Mediterranean approach higher in monounsaturated fats (see chapter 13 for more on this).
• Perform a 12-16 hour intermittent fast every day, a 24 hour dinner-to-dinner fast 1-4 times per month, and a caloric-restricted or zero-calorie 3-5-day water fast 2-4 times a year.
• Drink pure, clean, filtered water and add liquid trace minerals, sea salt, or Celtic salt to it. Also include hydrogen tablets or some other form of hydrogen-rich water at least twice a day, in the morning and evening, if your budget permits.
• Each day, expose your body to a variety of hormetic stressors, e.g. cold, heat, sunlight, wild plants, herbs, hyperoxia, and hypoxia (use a hyperbaric chamber or LiveO2 if either fit your budget). Consider supplementing with ketone esters or ketone salts, particularly for long fasting periods, before or after airline travel, or before or during long workouts.
• Prior to any carbohydrate  meal, consume insulin-stabilizing compounds such as bitter melon extract, Ceylon cinnamon, apple cider vinegar, berberine, rosemary, turmeric, ginger, fenugreek, Gymnema sylvestre, or cayenne.
• Consume a variety of shellfish and organ meats, including sweetbreads (thymus), liver, heart, and kidneys, at least four times a month. If you wind up leaving out the sweetbreads, consider using the peptide epithalon, the peptide thymosin-alpha, or thymus injections.
• If your budget permits, consume a morning or midday smoothie that contains rhodiola, colostrum, chlorella, spirulina, marine phytoplankton, aloe vera, coffeeberry fruit extract, frozen broccoli sprouts, and moringa. You can also include other sirtuin-supporting foods in the smoothie, such as blueberries, cacao powder or cacao nibs, black currant powder, turmeric, quercetin, chamomile, or green tea extract.
• Increase telomerase activity by consuming one packet of TianChi on an empty stomach at some point in the afternoon, or by supplementing with astragalus or TA-65 and TAM-818.
• If your budget permits, supplement each morning with carnitine, alpha lipoic acid, CoQ10, PQQ, glutathione, pterostilbene, MitoQ, astragalus, vitamin D, fish oil, C60, SkQs, and a good multivitamin/mineral complex, and then supplement each evening with magnesium, melatonin, and, if you are not breastfeeding or having regular sex, oxytocin. Also try to use a daily probiotic that contains pomegranate seed and skin extract (such as the brand SEED).
• The prescription drugs rapamycin, metformin, and deprenyl are not recommended.
• If your budget permits, at some point during the day, consume a serving of ketone salts or ketone esters.
• If your budget permits, purchase and regularly use a Vielight, Joovv light, and a low-EMF infrared sauna.
• If your budget permits, get an NAD IV once a month and sustain levels with daily NR or NMN intake or NAD patches between IVs. Alternatively, and especially for an affordable solution, prepare and drink pau d’arco tea daily.
• If your budget permits, harvest and bank your stem cells and, one to two times per year, have them injected into any ailing joints or into your bloodstream, preferably combined with PRP and exosomes.
• If your budget permits, visit an antiaging or wellness clinic monthly or quarterly for thymus and placental injections, along with a test of your hormones so you can consider bioidentical hormone replacement therapy if needed.

How to Quantify Aging

Resting Heart Rate

Telomere Testing:

Relatively new laboratory technology can measure the rate at which telomeres shorten, along with mitochondrial aging, white blood cell count, cellular damage, and more. At-home testing companies such as TeloYears, SpectraCell, Repeat Diagnostics, and Life Length can use this technology to measure your average telomere length (ATL). ATL is the mean length of all telomeres in a given sample of leukocytes or white blood cells found in a single drop of blood

White Blood Cell Count:

WBC counts on the lower end of normal can predict a better chance of a long life. This seems to be true primarily in healthy individuals, and people who are generally unhealthy or have a compromised immune system should not use low WBC counts to predict longevity. The normal range for WBCs is 4,000 to 10,000 cells per microliter of blood.

Handgrip Strength:

Grip strength is known to predict all-cause mortality risk in middle-aged and elderly people even better than blood pressure. Even when controlling for disease status, inflammatory load, inactivity, nutritional status, and depression, grip strength predicts all-cause mortality in older disabled women, and poor grip strength is an independent risk factor for type 2 diabetes.

Walking Speed:

People who walk the fastest tend to die later. A study performed in 2013 revealed that out of seven thousand men and thirty-one thousand women who walked recreationally, those with the highest frequent natural walking speed were less likely to die than others. Conversely, a rapid decline in walking speed has been shown to predict death.

Facial Appearance

Subjective Evaluation of Your Quality of Life

Muscle Quantity (with a Caveat) and Quality:

Since muscle produces proteins and metabolites that directly regulate your recovery from trauma and injury, lean muscle mass can serve as a metabolic reservoir for healthy aging. Some research suggests that the more muscle you have, at least to a certain extent, the better you can recover from surgeries, burns, falls, breaks, and punctures, and the longer you can stave off sarcopenia. Muscle is also directly correlated to longevity because the expression of a longevity-enhancing protein known as kiotho depends on skeletal muscle strength. The only caveat is that it must be high-quality, functional, powerful muscle (no need for excess maintenance and cooling).

The fat-free mass index (FFMI) is an excellent measure of muscularity. Your FFMI is equivalent to your lean body mass in kilograms divided by your height in meters squared. The equation looks like this:

• FFMI = (lean body mass in kg) ÷ (height in m)2

The average FFMI score for men is about 19, and the average score for women is about 15.

Life Purpose:

Having a strong life purpose predicts your allostatic load (wear and tear), and that people with a stronger life purpose tend to live longer than those who have no clear direction or purpose in life. Make sure that you can express your purpose in one succinct sentence, and if you need help figuring it out, check out Mastin Kipp’s book Claim Your Power.

Intelligence:

An aspect of intelligence-induced longevity may be that more intelligent people make more intelligent decisions regarding their health, choosing healthy behaviors over self-destructive ones. Basically, the smarter you are, the less likely you are to drink too much, not exercise, overeat fast food, or smoke.

Aging Clock Analysis:

Part of the nucleolus is occupied by ribosomal DNA (rDNA), which encodes for RNA. There appears to be a direct link between nucleolus aging and markers of accelerated aging in humans, and researchers now hypothesize that measuring the amount of methylation on the rDNA may turn out to be a very accurate way to determine true biological age. But at this point, rDNA measurements aren’t widely available or cost effective.

The Bottom Line

• Track your resting heart rate daily.
• Get a telomere test, CBC, and mitochondrial profile test annually.
• Get a body fat test quarterly.
• Test your handgrip strength weekly.
• Pay attention to the way your face looks in the mirror weekly.
• Perform a treadmill walking speed test weekly (you can do this as a warm-up or cool-down for any of the workouts from chapter 12).
• If you own a device that tracks muscle speed and power, choose one strength training workout from chapter 12 during which you can measure muscle speed production, or simply keep mental or written track of your strength progressions for specific exercises, and try to track on a monthly basis.
• Take a subjective quality-of-life questionnaire.
• Create a clear, short, succinct, one-sentence purpose-of-life statement, memorize it, and put it into action.

20: Invisible: Hidden variables that make or break your mind, body, and spirit

Electricity:

Bioelectromagnetics, the interaction between living organisms and electric and magnetic fields, both those produced by organisms and those from other sources. Areas of study in bioelectromagnetics include cell membrane potential and the electric currents that flow in nerves and muscles; the physiological effects of man-made sources of electromagnetic fields such as mobile phones; the ability of living cells, tissues, and organisms to produce electrical fields; and how cells respond to electromagnetic fields.

A number of studies have been conducted on magnetic fields and electric fields to investigate their effects on cell metabolism, cell turnover, cell death, and tumor growth. One of the better summaries of some of the shocking discoveries made in these studies is the book The Non-tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology by Nicolas Pineault, while two of the best books for understanding the voltage potential of the body and the fact that we are all basically giant batteries are Healing Is Voltage by Jerry Tennant and The Body Electric by Robert Becker.

EMF is everywhere:

• It’s a form of environmental pollution that’s emitted by domestic appliances, military installations, industrial machines, computers, broadcast and communications transmitters, and all other electrically powered devices. EMF radiation can cause headaches, vision problems, anxiety, irritability, depression, nausea, fatigue, disturbed sleep, poor physical performance, and loss of motivation. Even worse, all metallic objects, including electrical circuits, telephone wiring, water and gas pipes, and even the metal objects we carry on our bodies, such as keys, watches, and jewelry, can act as antennae that collect and magnify these energy waves, creating a compounding effect that significantly alters the natural balance of our body’s biochemical energy patterns.
• Entrainment, also known as “sympathetic resonance,” is the tendency of an object to vibrate at the same frequency as an external stimulus. It’s why grounding works so well. But while the frequencies used in grounding take advantage of the natural frequency of the earth, when you become entrained to any disruptive external frequency—such as the frequency emitted by your wireless router—you can lose the integrity of your intrinsic frequencies (like the natural vibration of your cells), which can degrade physical and mental performance and create huge potential for some serious downstream health issues.

Zapped: Why Your Cell Phone Shouldn’t Be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution by Ann Louise Gittleman

Disconnect: Truth About Cell Phone Radiation, What the Industry Has Done to Hide It, and How to Protect Your Family by Devra Davis.

The Non-tinfoil Guide to EMFs:

• In the last one hundred years, the microwave radiation we’re exposed to has increased a quintillion times and it’s still steadily increasing
• EMF exposure triggers oxidative stress in your cells after just five seconds.
• In 2017, the Phonegate Alert report, found that 90% of all cell phones in the world exceed acceptable radiation standards.
• One study gave 30 healthy volunteers a simple memory test without any exposure to WiFi radiation, then gave them the test again while they were exposed to a 2.4 GHz WiFi. Half the participants experienced noticeable decrease in memory accompanied by a change in brain activity and a drop in brain frequency levels related to alertness.
• Children generally absorb twice the amount of radiation as adults (and their bone marrow alone absorbs up to ten times more). Exposure to radio frequency radiation from WiFi and cellular phones can disrupt normal cellular development, especially in babies and children. Several studies have linked radiation exposure to delayed kidney development; the disruption of protein synthesis is so severe that the authors of one study noted, “This cell property is especially pronounced in growing tissues, that is, in children and youth. Consequently, these population groups would be more susceptible than average to the described effects.”
• A 2007 study investigated the impact of low-frequency cell phone signals on sleep. Participants were exposed to the signals from real phones or a placebo signal from fake phones. Those exposed to the real signals had a significantly more difficult time falling asleep and experienced changes in brain wave patterns deleterious to sleep.
• A group of Danish high schoolers placed one group of plants in a room that was shielded from wireless radiation, and they placed another group in a room with two WiFi routers, which together emitted the same amount of radiation as a cell phone. The plants in the room with the radiation didn’t grow nearly as well as those in the other room, and the closer a plant was to a router, the sicklier it was. In photos, they appear to be colorless and shrunken.

5G uses bandwidths of extremely high-frequency millimeter waves (MMW), between 30 GHz and 300 GHz, in addition to some lower and midrange frequencies. But high-frequency MMWs travel a short distance, don’t travel well through buildings, and tend to be absorbed by rain and plants, leading to signal interference. This means 5G infrastructure will require a host of cell towers situated closer together.

5G signal may have these effects:

• DNA single- and double-strand breaks
• Excess oxidative damage that leads to tissue deterioration and premature aging
• Disruption of cell metabolism due to cell membrane damage
• Increased permeability of the blood-brain barrier
• Melatonin reduction (leading to insomnia and, because melatonin has an antioxidant effect, increasing cancer risks and further oxidative damage)
• Disruption of brain glucose metabolism

An acoustimeter, a simple, affordable device that allows me to test microwave, dirty electricity, and radio frequency (RF) of any of my own devices, technology, appliances, along with any hotel room I stay in. A reading of more than 3.0 μW/m2 on the meter is considered dangerous to cellular biology, and, most concerningly, my own body spikes to that level when I’m merely holding my iPhone.

Use Dirty Electricity Filters In All the Main Rooms of the House:

Shielded Healing, Greenwave, and Stetzer filters. Shielded Healing makes a model called the Power Perfect Box. Shielded Healing also has a dirty-electricity filter that can be installed in just one outlet in each room of the house (whereas you need multiple Greenwave or Stetzer filters in each room); they also have a solar power panel dirty-electricity-filtering option that limits the amount of electrical pollution during DC to AC conversion.

Consider Purchasing a Negative Ion Generator:

A negative ion generator releases negative ions. These charged particles are abundant in nature, from the beach to the mountains to the forest. HEPA air filters often come with a built-in negative ion generator. Himalayan rock salt lamps also naturally produce high amounts of negative ions.

Limit Electrical Pollution In Your Workspace:

In addition to installing dirty-electricity filters and plugging a negative ion generator into the wall outlet, some of these simple steps include buying a grounding cable for any laptops that don’t have a three-prong charging cable, hardwiring your computer into the router or wall via an ethernet cable, and placing a Schumann resonance generator or any other 7.8 Hz frequency generator, such as a PEMF device, in or near your working space.

When You’re Not Using Your Wireless Router, Unplug It Or Switch It Off Wireless Mode:

You can purchase a digital wall timer that will automatically turn off your WiFi. In addition, place your router as far away from living spaces as you can. If you are building a home, you can  hardwire the entire home with metal-shielded Cat 6 ethernet cable so no WiFi is necessary.

Limit Artificial Light Radiation, Flickering, and EMF From Lighting:

Instead of Bluetooth, use a wired headset or an air tube headset for your phone, which allows sound to travel through tubes rather than wires, so you are not exposed to any radiation from wires. When you have to talk on your phone, use the speaker setting. 

Maintain Some Distance Between You and Your Electronic Signals:

Keep your cell phone or laptop several inches away from your skin whenever possible, and put your cell phone on airplane mode if you need to put it in your pocket or near your head while sleeping or exercising. If you keep your cell phone in your pocket, consider purchasing a DefenderShield case or an inexpensive Faraday pouch to put it in. If you need to place an electronic device such as a laptop in your lap, use an EMF-blocking pad such as a DefenderShield pad or Harapad to protect your crotch.

Avoid Using Your Cellphone When the Signal is Weak:

A weak signal amplifies EMF. You can also turn off the Enable LTE or 4G option on the Settings/Cellular page on your iPhone. This reduces radiation by 84 percent.

Sleep in a Faraday Cage Or Blanket:

If you’re absolutely surrounded by WiFi signals, you can purchase a Faraday cage or Faraday sleeping blanket so that you are protected. LessEMF.com sells these and many different forms of shielding fabrics and clothing.

Travel with EMF Protection:

For travel or the office, consider purchasing a personal protection device called the Blushield. It’s based on the idea that cells use biophotons (light) to communicate with the internal environment of the human body as well as with the external environment. Mitochondria have evolved to sense and adapt to changes in the external environment (temperature, light, and so on). A crystal photonic scalar signal is built into a Blushield, which produces an efficient and clean way to signal these frequencies around the body for long-term protection, specifically by affecting the subatomic space between atoms. The Blushield microprocessor generates multiple waveforms similar to what you would find in the millions of frequencies you experience in nature, rather than the repetitive frequency you find in EMF-generating devices such as cell phones or WiFi devices. The company that makes Blushield has shown that blood cells become less “sticky” in response to EMF exposure when using the device, likely because it limits damage to calcium channels, which results in less clumping of cells and has a positive effect on cell membrane strength.

Light:

The negative health impact of artificial light sources includes the risk of cataracts, blindness, age-related macular degeneration, mitochondrial dysfunction, metabolic disorders, heart disease, and more. One 2015 meta-analysis reviewed 85 scientific articles and showed that outdoor artificial lights, such as street lamps and outdoor porch lights, are a risk factor for breast cancer and that more-intense indoor artificial light elevates this risk. This study also showed that exposure to artificial bright light at night suppresses melatonin secretion, increases sleep onset latency, and increases alertness, and that the circadian misalignment caused by artificial light exposure can have significant negative effects on psychological, cardiovascular, and metabolic functions.

The Dangers of LEDs:

LEDs pose significant environmental risks and toxicity hazards because they contain high amounts of arsenic, copper, nickel, lead, iron, and silver. LEDs can also cause irreversible retinal damage to the photoreceptors in your eye and have been shown to induce necrosis in eye tissue.

LED lamps are a form of digital lighting. In a color-changing system that allows you to dim or adjust the color of the lights, there are typically three LED sources: red, green, and blue. The intensity of these sources has to be changed to achieve different colors, and this means the LEDs rapidly alternate between on at full intensity and completely off over and over again, resulting in a lighting phenomenon called flicker. Even though it appears to your naked eye that the LEDs aren’t changing color or intensity that much, your retina perceives this flicker, and you can often observe this phenomenon if you use an older camera or a device called a flicker detector to record an LED light in your house or an LED backlit computer monitor.

Research has shown that this flicker can irreparably damage the photoreceptor cells in the retina, resulting in headaches, poor eyesight, brain fog, lack of focus, increased risk of cataracts, and sleep disruptions. Unfortunately, energy-saving lamps such as compact fluorescent lamps (CFLs) can also cause similar issues, along with endocrine and hormonal damage, and they can also induce oxidative stress damage that affects not only the eyes but also sensitive photoreceptors on many other areas of the skin.

The Benefits of Natural Light (and Dark):

mTOR, the master fuel sensor in our cells, facilitates protein synthesis and growth while inhibiting the recycling of damaged cells, and more natural light can activate mTOR. This is one reason plants and humans grow more in the summertime—not only is there more food abundance, but there’s more natural light, too. But your body also needs darkness, and winter.

The master fuel sensor in the winter and in darkness, including at night, is AMP-0- activated protein kinase (AMPK), which optimizes energy efficiency and stimulates the recycling of cellular materials. Now, consider what happens if you are constantly exposed to light: your hormones and metabolism shift toward constant mTOR activation growth and anabolism, which, in excess, is generally associated with cancer and shortened life span. On the flip side, when you experience periods of darkness (along with, ideally, fasting), you strike a balance between constant anabolism with no cellular cleanup and smart catabolism with adequate time for natural cell turnover.

11 Ways to Biohack Light to Optimize Your Body and Brain:

1. Choose Your Lighting Carefully:

• When purchasing an LED, look for an R9 (full red spectrum) with a CRI of close to 97, which is the highest you are likely to find and gets you as close as possible to natural light.
• The best option seems to be limited use of biological LED along with either low-temperature incandescent bulbs or blue-hazard free candlelight OLED lighting.
• The company Lighting Science produces a line of biological bulbs that give off light meant to complement the circadian rhythm, not disrupt it. The light that emanates from Lighting Science’s Sleepy Baby bulb, for example, does not interfere with melatonin production and is designed to be as close to candlelight as possible.
• For the ultimate solution, switch to the clear incandescent bulbs or a candlelight-style organic light-emitting diode (OLED), which is a human-friendly type of lighting because it is blue-hazard-free and has a low correlated color temperature illumination.

2. Get Morning Sun:

• The more sun you get in the morning, the more melatonin you make at night. A fasted morning walk in the sunshine is one of the best ways to optimize your overall health, and the full spectrum of UVA. UVB, near-infrared, and far-infrared rays from sunlight can also mitigate some of the damage done by artificial light the rest of the day. You can also purchase a UVB-generator light, such as the SolRx 1000-Series full-body light panel.
• Chris Masterjohn shows that if you are deficient in the fat-soluble vitamins A and D, your photoreceptors become less sensitive and the strategy of getting adequate sunlight becomes less effective—so be sure to implement everything that enables sunlight to charge your internal battery, including a diet rich in healthy fats and minerals, clean, pure water, and frequent skin contact with the earth.

3. Get Blue-Light Blockers:

• If you want to specifically block the most harmful wavelengths of light, make sure the glasses block the spectrum of 400 to 485 nm.

4. Avoid Artificial Light Not Only At Night But In the Morning Too:

• You’ll often hear that you should be careful with isolated and concentrated sources of blue light at night, but this rule applies in the morning too. Especially until you’ve gotten out into the sunlight, you should avoid artificial light as much as possible in the morning, particularly by limiting harsh, concentrated sources of blue light such as artificial home and office lighting or bright screens, and instead open curtains to allow as much natural light into your home and office as possible.

5. Use Red Light In the Evening:

• For the bedroom, consider red incandescent bulbs. Candles are also an excellent option for both the bedroom and the dinner table, although you must choose fragrance-free candles because many scented candles are riddled with paraffin, soy, toxic dyes, and of course artificial fragrances.

6. Install Iris Software On All Monitors:

• Iris controls the brightness of the monitor with the help of your computer’s video card, allows you to have adequate brightness without monitor flicker, reduces the color temperature of your monitor, optimizes screen pulsations to reduce eye strain, adjusts the brightness of your screen according to the light around you, and even automatically adjusts your computer monitor’s settings based on the sun’s position wherever you happen to be in the world.

7. Use An Antiglare Computer Monitor:

• Ben uses an Eizo FlexScan EV series, which regulates brightness and makes flicker unperceivable, without any drawbacks such as compromised color stability. It allows you to lower the typical factory preset color temperature setting of 6,500 K down to the more natural 2,700 K, and it also has a Paper Mode feature, which produces long reddish wavelengths and reduces the amount of blue light from the monitor. The Eizo monitors also have antiglare screens, which reduce eye fatigue by dissipating reflective light that otherwise makes the screen difficult to see.

8. Use Light-Blocking Tape Or Stickers

9. Use a Drifttv For Your TV:

• A driftTV is a small box that you plug into your TV. It removes a percentage of blue light from the content you watch and allows you to view the TV screen at night with far less artificial-light exposure.

10. Don’t Overuse Sunglasses:

• Sunlight stimulates your pituitary glands via the optic nerve to produce a hormone that triggers the melanocytes in your skin to produce more melanin, which allows you to tan and offers some protection from excess UV radiation. When you wear sunglasses, less sunlight reaches the optic nerve, and thus less protective melanin is made and the higher your risk of a carcinogenic and uncomfortable sunburn.

11. Use Photobiomodulation Daily:

• Photobiomodulation therapy involves using light of all wavelengths, including visible light, ultraviolet light, and near-, mid-, and far-infrared wavelengths to combat the effects of artificial light and to also elicit health benefits for the entire body.
• Blue light therapy has been shown to be good at relieving joint pain, although it can be harsh on the eyes and the circadian rhythm if you overdo it.
• Red light has a host of research proving its efficacy for relieving inflammation, balancing blood sugar, reducing body fat, improving macular degeneration, assisting with melatonin production, increasing blood flow to the brain, building stem cells in bone marrow, and enhancing kidney and thyroid function.
• One of the most commonly used wavelengths of light in photobiomodulation is near-infrared, which begins at about 750 nm and goes all the way into 1,200 nm. In the lower range, near-infrared penetrates beneath the skin, and at the high range it penetrates deep into the body, resulting in a significant release of nitric oxide and stimulation of mitochondrial pathways that assist with ATP production. Far-infrared is another spectrum frequently used in photobiomodulation, especially in the form of heat lamps or infrared saunas.
• Most photobiomodulation devices use a power density between 10 and 20 mW/cm2. That is the equivalent light dose of 1 joule per 100 seconds, and since approximately 10 joules is considered to be a therapeutic dose of light, you really don’t need to use photobiomodulation for much more than twenty minutes per day (depending on the power of the device you use and your distance from the device). In addition, all light emits a frequency, and it appears that the ideal frequency is 10 to 40 Hz, with higher frequencies potentially causing a negative biological effect.

Air:

When pregnant women are exposed to air pollution, it can cause preterm births and is associated with asthma, autism, lower IQ, and worse performance on standardized tests in their children. In 2018, CNN reported on a major study showing that the same air pollution that results in cognitive decline now affects 95% of humans worldwide.

Indoor air pollution is caused by particles like pollen, dust, pet dander, mold spores, and smoke combined with ozone, gases, and volatile organic compounds emitted by building materials, furniture, carpeting, paint, household cleaners, and personal care products.

One of the key ways air pollution causes damage is by causing inflammation, along with sabotaging cellular methylation processes and impairing immune system T cell function. Air pollution has been shown to cause inflammation that hardens the arteries, and free radicals from gasoline, diesel, and jet fuel to incite a host of oxidative stress on the body. New studies suggest that exposure to high pollution levels can increase the risk of autism and dementia, accelerate the rate of calcium deposits in the arteries, increase the risk of heart attack and stroke, and affect pancreatic function.

Exercise and Air Pollution:

One study in the journal Building and Environment found unacceptably high levels of carbon dioxide, formaldehyde, and other volatile organic compounds (VOCs) as well as particle pollution in multiple indoor fitness centers.

Indoor mold can be even more damaging than well-known pollutants such as asbestos and lead, and, unfortunately, mold is common in gyms, locker rooms, swimming pool areas, and saunas because these areas are full of bacteria and moist air. Inhaling mold toxins can be just as harmful as eating mold on a piece of old food.

Particulate matter is a mixture of solid and liquid droplets such as nitrates, sulfates, organic chemicals, metals, and soil or dust. It can come from rubber mats, metal plates, and dumbbells banging together, and even has pieces of dead skin from other people working out.

Exposure to high levels of VOCs can cause skin irritation, neurotoxicity, and hepatotoxicity (toxicity of the liver). Over 80 percent of the gyms that have been studied exceed the acceptable level of unsafe VOCs, which include compounds such as formaldehyde, fire retardants, acetone, and other substances that off-gas from carpeting, furniture, cleaners, and paint. Levels of VOCs tend to be higher in gyms with newer equipment and in spaces that have been recently cleaned.

Why you should exercise outdoors:

Getting frequent exposure to temperature fluctuations and weather—cold air, snow, rain, sun, heat, and other environmental variables—can increase stress resilience, burn more calories, increase cardiovascular performance, and get you more fit. Scientists have long known that sunlight can lower depression, especially depression from seasonal affective disorder (SAD).

An article in the Journal of Physiological Anthropology, “Natural Environments, Ancestral Diets, and Microbial Ecology: Is There a Modern ‘Paleo-Deficit Disorder’?,” highlighted research from as early as the 1960s showing that early-life experience with microbiota and other bacteria found in outdoor situations, along with environmental stress, can positively influence longevity and health. The authors recognized the coevolutionary relationship between microbiota and the human host and pointed out that there is worse health, more anxiety and depression, and higher incidence of immune-related diseases in developed nations that have become too sanitized.

How to get started getting outdoors:

1. Commute with your body

2. Find a park

3. Use nature as a gym:

• Make a sandbag
• Get a tire
• Hunt down a tree, climb and do pull ups
• Find a rock and pick it up
• Push a vehicle
• Buy a rope and drag items with it
• Plant a garden

4. Hike

5. Find water:

• Kayak
• Canoe
• Swim

What about outdoor air pollution?:

The New England Journal of Medicine, concluded that women who live in areas with high amounts of soot in the air are more likely to die from a heart attack than women who live in cleaner air. Researchers concluded that soot particles are especially harmful to athletes who take in higher concentrations during exercise.

At the University of Edinburgh, healthy subjects were made to exercise for 30 minutes on stationary bikes inside a laboratory that piped in diesel exhaust fumes at levels similar to that of a busy highway during rush hour. Researchers found that their blood vessels were less able to distribute blood and oxygen to the muscles, and their levels of tissue plasminogen activators, which are naturally occurring proteins that dissolve clots in the blood, significantly decreased. Because of these findings, the researchers concluded that working out along polluted roads may possibly set in motion the preliminary stages of a heart attack or stroke.

A 2010 study in the Netherlands utilized epidemiological data and estimated that short daily trips using a bicycle in polluted cities would take away between 0.8 to 40 days from a person’s average life span. But the researchers also found that the additional exercise would lengthen an individual’s life span by three to fourteen months. It appears, therefore, that exercising outdoors is indeed better than not working out at all, even in an urbanized and polluted area.

1. Know when to exercise:

• Sunlight and heat essentially charge up the air along with all the chemical compounds that are present in the atmosphere. This concoction then combines with the nitrogen oxide in the air to create smog, which is a harmful combination of smoke, soot, and chemical fumes. So it’s a good idea to schedule your workouts for the cooler mornings or early evenings.

2. Avoid working out along roads

3. Educate yourself about your community’s air pollution levels

4. Don a mask

5. Take antioxidants regularly:

• Boost your intake of cherries, pomegranates, and blueberries, as well as dark green vegetables like kale, bok choy, Swiss chard, and purple cabbage; bitter herbs and spices such as rosemary, turmeric, and curry powder; and foods high in sulfur such as garlic, onions, broccoli, and cauliflower.

Protecting Yourself from Air Pollution and Toxins

1. Breathe through your nose whenever possible:

• The air we breathe is first processed through the nose, which is lined with tiny hairs called cilia that filter, humidify, and warm or cool the air before it enters the lungs. It is estimated that these cilia protect us from over twenty billion particles of foreign matter every day.
• Breathing in and out through the nose helps you to take fuller, deeper breaths, which stimulates the lower lungs to distribute greater amounts of oxygen throughout the body. The lower lungs are rich with the PNS receptors associated with calming the body and mind, whereas the upper lungs, which are used in chest and mouth breathing, are associated with hyperventilation and trigger sympathetic nerve receptors, which are involved in fight-or-flight reactions.
• The lungs extract oxygen from the air during both exhalation and inhalation, and because the nostrils are smaller than the mouth, air exhaled through the nose creates a backflow of oxygenated air into the lungs. Plus, because we tend to exhale more slowly through the nose than we do through the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in.
• Proper nose breathing also reduces hypertension and stress and keeps you from overexerting yourself during a workout. Finally, your sinuses produce nitric oxide, which, when carried into the body through the breath, can open blood vessels and combat harmful bacteria and viruses.

2. Bring the outdoors inside:

• Opening windows and doors to circulate air regularly is key.

3. Get plants:

• Peace lilies, Boston ferns, English ivy, areca palms, and other easy-to-grow indoor plants can absorb toxic chemicals through their leaves, roots, and even the soil that they rest in, removing many of the compounds that may be lurking in our environment, including benzene, formaldehyde, and trichloroethylene. Of course, added benefits of plants are that they help us de-stress and emit beneficial aromatic polyphenols, similar to an essential oil diffuser

4. Install a HEPA air filter in your home:

• A good HEPA (high-efficiency particulate arrestance) filter removes not just particles but also volatile organic chemicals and gases.

5. Use essential oil diffusers:

• Saturate the air throughout your house with strategically placed essential oil diffusers, which can release a variety of different scents and help purify the air due to the antifungal, antiviral, and antibacterial properties of many essential oils, most notably lemon, thieves, oregano, peppermint, rosemary, and lavender.

6. Use natural household cleaners:

• Tide laundry detergent has high levels of 1,4-Dioxane, a carcinogenic contaminant. (In people who are sensitive to molds and mycotoxins, Tide is a major trigger for chemical sensitivity reactions.)
• Most fabric softeners contain synthetic fragrances that can cause respiratory irritation, headaches, and autoimmune reactions.
• All-purpose cleaners contain the sudsing agents diethanolamine (DEA) and triethanolamine (TEA). When these substances come into contact with nitrites in the environment or your body and mouth, they react to form nitrosamines carcinogens.
• Lemons, baking soda, and white vinegar. These three ingredients form the basis of our household cleaning solutions, from disinfectants to window cleaners. Occasionally throw in essential oils such as tea tree, oregano, thieves (a blend of cloves, lemon, cinnamon, eucalyptus, and rosemary.

7. Choose the right furnishings:

• Your new carpet or cabinet could be slowly poisoning you with chemicals such as benzene, ethylene glycol, or formaldehyde via a process called off-gassing.
• Look for an indoor-air-quality low-emission certification, such as one from Greenguard or SCS Global Services. In addition, look for non-VOC paint, and as an alternative to vinyl flooring, consider natural linoleum.

8. Be highly cognizant of mold and mycotoxins:

• Among a variety of other health issues, they can cause mitochondrial dysfunction, asthma and other breathing issues, cancer, cardiovascular disease, altered kidney and liver function, disrupted sleep, stunted muscle recovery, miscarriage, and a bad case of fuzzy brain. There are a host of mycotoxins and molds in foods that are commonly perceived to be healthy, and the website SurvivingMold.com is a fantastic tool for discovering whether a food you frequently eat may be tainted with dead organic matter that is deleteriously affecting your health and performance.
• Reconsider the blue cheese at the salad bar and other potentially moldy foods, including sour cream, buttermilk, and sour milk; cured, pickled, and smoked meats and fish; prepackaged meats, like lunch meats, salami, smoked fish, and some sardines; commercial, store-bought pickles, olives, capers, salad dressing, or ketchup; vinegar and soy sauce; and the average hotel room coffee.
• By getting a test such as an ERMI (environmental relative moldiness index) from a licensed contractor, you may find that your house has toxic mold that produces bacteria that can often be more deadly than what you find in food. When an area of moisture forms in your house, within 24-48 hours mold can form and multiply on just about any part of your home that mold considers a food source, including dust, wood, paint, paper, cotton, oil, and modern building materials like drywall.
• To avoid mold formation and exposure:
  • Keep house dust to a minimum. Mop all floors and dust all surfaces at least once a week. HEPA-filter vacuums capture the widest range of particles and potential allergens.
  • Use a dehumidifier in mold-prone rooms.
  • Use an oscillating fan in the bathroom after showering and fix any leaks as soon as possible.
  • Regularly clean surfaces where mold usually grows, around showers and tubs and beneath sinks.
  • Be conscious of toxins in carpeting, especially in products made from synthetic materials. Buy natural-fiber wool and cotton rugs. If you really want to take things to the next level, replace your wall-to-wall carpeting with hardwood floors, all-natural linoleum, or ceramic tiles, and use nontoxic glues, adhesives, stains, or sealers for installation.
  • Seal or replace particle board walls, floors, and cabinets, which often contain formaldehyde, which emits unhealthy fumes. Avoid any synthetic, strong-smelling plywood, fiberglass, fiberboard, and paneling.
  • Consider adding a WaterCop to your house around every drain, sink, and bathtub. This device will shut the water off to the house at the first sign of a leak. Most models are wireless, but there are wired options too.
• If you suddenly begin to experience allergy-like symptoms such as asthma, congestion, frequent sickness, headaches, joint pain, or brain fog, and you’ve recently moved into a new house or apartment or haven’t changed anything in your diet, you should suspect mold.

Cleaning Products:

• Baking soda cleans and deodorizes
• White vinegar cuts grease and removes mildew, odors, some stains, and wax buildup
• Lemon is a natural acid that is effective against household bacteria
• Rubbing alcohol is good for cleaning floors, especially tile
• Washing soda is a sodium carbonate decahydrate, a natural mineral. It cuts grease, removes stains, softens water, and cleans walls, tile, sinks, and tubs
• Cornstarch can be used to clean windows, polish furniture, and clean carpets and rugs
• Borax is sodium borate. It cleans, deodorizes, disinfects, softens water, and cleans wallpaper, painted floors, and walls. It is good for killing mold
• Oregano, thieves, and lemon (essential oils) to kill bacteria
• Unscented natural soap (goat’s milk, castile, and coconut oil)
• All-purpose cleaner: 1/2 cup vinegar, 1/4 cup baking soda, 1/2 gallon of water.
• Toilet bowl cleaner: 1/4 cup baking soda, 1 cup of vinegar. Pour into the toilet bowl and let it sit for a few minutes. Scrub with a brush and rinse. 2 parts borax and one part lemon juice also works.
• Mold remover: 1 part hydrogen peroxide (3%) with 2 parts water in a spray bottle. Spray and wait an hour before rinsing.
• Ove cleaner: 3/4 cup baking soda, 1/4 cup salt, and 1/4 cup water to make a thick paste, and spread throughout the oven. Let sit overnight, remove with a spatula, and wipe clean.
• Dishwashing soap: Any nontoxic liquid soap. Add 2-3 tbsp. of vinegar to warm soapy water if a tough job.
• Stain remover: 1:1 water and hydrogen peroxide (3%).
• Floor cleaner and polish: For vinyl and linoleum, mix 1 cup vinegar and a few drops of olive oil in 1 gallon of warm water. For wood, use a solution of ¼ cup vinegar and ½ gallon of warm water. For polishing wood, apply a thin coat of equal parts vegetable oil and vinegar and rub in well.
• Window cleaner: Mix 2 teaspoons of white vinegar with 1 quart of warm water. Spray it on windows and glass and wipe it off with crumpled black-and-white newspaper or a cotton cloth. Alternatively, you can buy Citra Clean natural window and glass cleaner.
• Disinfectant: Mix 2 teaspoons borax, ¼ cup vinegar, and 3 cups hot water.
• Dishwasher soap: Mix equal parts washing soda, baking soda, and salt.
• Laundry detergent: Grate one 5-ounce bar of castile soap and mix it with 2 cups of washing soda. You can also try Eco Nuts, an effective laundry detergent made from the dried fruit of the soapberry tree.
• Carpet cleaner: Mix equal parts white vinegar and water in a spray bottle. Spray directly on the stain, let it sit for several minutes, and then clean with a brush or sponge using warm soapy water. For fresh grease spots on the carpet, you can sprinkle cornstarch onto the stain and then wait 15 to 30 minutes before vacuuming. For a heavy-duty carpet cleaner, mix ¼ cup each of salt, borax, and vinegar, rub the paste into the carpet, and leave it for a few hours before vacuuming.

Water:

Fluoride has a good antidecay effect when you apply it directly to the tooth but you don’t have to swallow the stuff, and frankly, when it comes to tooth decay, there is little to no difference between countries with fluoridated water and countries with nonfluoridated water. Unfortunately, this can cause cancer, hip fracture, dental fluorosis, stained teeth, neurological impairment, lower IQ in children, and learning disorders.

Chlorine is probably one of the more common chemicals that many health enthusiasts encounter in the gym or in drinking water. Particularly in swimming pools that are not naturally cleaned, we soak up chlorine through our skin while simultaneously breathing in chloramines, the toxic byproducts that form when chlorine reacts with organic matter such as dead skin cells. This chlorine exposure can cause both cell wall damage and internal soft tissue damage, along with autoimmune, asthma, and allergy issues. If you’re not filtering your water, chlorine can even vaporize from toilet bowls and into the air as you wash your clothes or dishes!

EX Water and DDW:

In his TEDx Talk “Water, Cells, and Life” and his books The Fourth Phase of Water and Cells, Gels, and the Engines of Life, Gerald Pollack explained the role of water in the functioning of cells and the importance of negatively charged structured water, also known as exclusion zone (EZ) water. This water can both hold and deliver electrical energy, much like a battery.

Typical tap water is simply H2O, but EZ water is actually H3O2, which is more viscous and alkaline than regular water and has a refractive index about 10 percent higher, allowing it to more readily respond to light photons from sources such as an infrared sauna, photobiomodulation light panels, and sunlight. It is also the same kind of negatively charged water that your cells and extracellular tissue naturally contain. This is important because cell membranes are hydrophilic (water-loving) surfaces with a net negative charge, and EZ water can accumulate next to these hydrophilic surfaces.

As negatively charged particles from the water and the cell membranes repel each other, energy is created. This is because a key factor that allows positive charges to migrate into a cell is the water surrounding the cell. The electrical conductivity of water acts like a battery that drives the cellular machinery by inducing a charge separation that is able to shuttle positive protons along the cellular cytoskeleton while leaving negatively charged electrons in the water.

If you always thought this was achieved by a sodium-potassium pump, as most biology textbooks still teach, then you should look up the work of Gilbert Ling on PubMed, where you’ll find research articles that thoroughly debunk the notion of a sodium-potassium pump.

Dr. Thomas Cowan wrote in his books Human Heart, Cosmic Heart and Cancer and the New Biology of Water about how this negative charge allows blood, which consists largely of water, to more easily navigate through the chambers of the heart, reducing cardiovascular strain and increasing overall heart health. Dr. Stephanie Seneff has an excellent TEDx Talk about how negatively charged ions in EZ water help to generate sulfate, which enhances cell fluidity and reduces any tendency for cells to clump, particularly when sunlight is present. EZ water may even upregulate p53, a transcription factor that acts as a potent tumor suppressor and modulator of DNA damage, making it potentially useful for cancer therapy.

Then there’s deuterium-depleted water (DDW). DDW—which can be purchased in bottles or created by a DDW generator—is also known as “light water” and contains a very low concentration of deuterium. Deuterium is a hydrogen isotope that has roughly double the mass of a hydrogen atom. This means that high amounts of deuterium in the body—which are often found in people who have been exposed to pesticides, herbicides, municipal water, a high-sugar or acidic diet, or many other unhealthy scenarios—can displace hydrogen and deleteriously impact cell function. Reducing levels of deuterium can restore proper cell function and health.

According to Pollack, you can build EZ water naturally in your cells by not only drinking pure and preferably structured water, but also by chilling your water, exposing your water to sunlight or infrared light, drinking fresh vegetable juice, drinking coconut water blended with turmeric, exposing your bare skin to sunlight, using an infrared sauna, and walking barefoot outside, which allows you to absorb negatively charged ions from the surface of the earth. According to Robert Slovak, the same can be said for DDW: by lowering your carbohydrate intake and increasing your healthy fat intake, you can cause your body, through the process of beta-oxidation, to produce its own DDW!

Best Practices for Pure Water

1. Filter your water:

• When it comes to filtering your water, the gold-standard method is to install a whole-house reverse osmosis (RO) system. RO removes chlorine, inorganic and organic contaminants, about 80 percent of fluoride, and most water disinfectant by-products.
• Unfortunately, when you use a reverse osmosis system, the good minerals such as calcium, magnesium, and potassium are filtered out along with the bad minerals like fluoride. In addition to depleting your body of precious electrolytes, demineralized water is also more acidic. So to make your water healthy with good minerals once again, and to increase its alkalinity, you can remineralizeit with trace liquid mineral drops, use sea salt liberally, make Hunza water (structured water rich in hydrogen and minerals that also has a naturally high pH), or take a daily shot of a trace liquid minerals supplement.

2. Use filters on all faucets:

• KDF showerhead and faucet or Fixt showerhead filter in your bathroom.

3. Use glass instead of plastic bottles

4. Find a local natural spring:

• Visit FindASpring.com to browse through a user-created database of natural springs around the world.

5. Make sure you get the right minerals and vitamins:

• Sulfate, cholesterols, and minerals are incredibly important for adequate water absorption. Get sufficient amounts of cobalamin (vitamin B12), glutathione, iron (preferably from grass-fed animal sources), sulfur (from cauliflower, broccoli, garlic, onions, and liver), zinc (shellfish and black ant extract are quite good sources), fresh air, grounding or earthing, and sunlight. Avoid exposure to glyphosate and heavy metals.

6. Manage chlorine exposure:

• To mitigate the damages of chlorine, especially on days that you’re in a chlorinated pool or hot tub, fight the oxidation by getting the following into your body:
  • 2 to 5 g of vitamin C
  • 2,000 to 4,000 IU of vitamin D
  • 10 to 20 IU of a natural source of vitamin E that includes tocotrienols and mixed tocopherols, mixed with omega-3 fatty acids
  • Lots of wild plants, herbs, and spices

Radiation:

One problem with radiation is that certain glands and tissues with high amounts of iodine receptors, including thyroid, prostate, and breast tissue, are extremely sensitive to oxidation and cell damage from radiation, especially when these tissues are low in the nutrient iodine. When radioactive iodine (found in most forms of radiation, including all the stuff that gets blown into the atmosphere after a disaster such as Fukushima) gets into areas of your body that have numerous iodine receptors, if these receptors are lacking iodine, then the radioactive iodine latches on and begins ionizing, oxidizing, and harming these tissues. If the receptors have had adequate dietary exposure to iodine, then they are already filled with normal iodine and do not readily grab the radioactive version of iodine.

The other issue with radiation is that it is highly capable of causing oxidation, just as eating a lot of heated vegetable oil or sugar can cause free-radical damage, but to a much greater extent. 

Speed your body’s ability to repair damaged tissues and organs, and equip yourself with high amounts of the proper nutrients to counteract the effects of ionizing, oxidizing radiation, including these:

• Oral magnesium in supplemental form (around 400 to 600 mg per day, or until you get loose stool). Magnesium offers strong protective effects against small daily doses of radiation.
• Algae, which can naturally protect against radiation. In addition to organic chlorella and spirulina tablets, which you can eat, swallow, or sprinkle into smoothies, you can liberally include sea vegetables in your diet.
• A full spectrum of antioxidants from a diet rich in wild plants, herbs, and spices
• Additional antioxidants from a supplement that contains high-quality omega-3, vitamin D/K, and vitamin A.

If acute radiation exposure occurs or you’re frequently traveling to irradiated areas, also include:

• 6 mg of nascent iodine per day in a glass of water
• One or two servings of edible clay each day. Clay can draw out stored radioactive compounds from your body, and, yes, it literally tastes like eating dirt.
• Dr. Mark Sircus’s book Nuclear Toxicity Syndrome.

Heavy Metal Exposure:

Even though about 50% of dentists in the US are now mercury-free, only an estimated 10% of dentists fully understand the health risks associated with amalgam fillings—which contain toxic mercury, despite what the term silver filling might lead you to believe. If you decide you want to pull the metal out of your mouth, then you should know that the process of removing and replacing amalgam fillings comes with the risk of acute toxicity from the mercury released during the removal process, and this can cause serious damage to organs such as your liver and kidney.

Holistic dentists (also known as a “biological dentist”), make a special effort to limit your exposure to toxins and chemicals. When they’re removing amalgam fillings, they use a cold-water spray to minimize mercury vapors, put a dental dam in your mouth so you don’t swallow or inhale any toxins, use a high-volume evacuator near the tooth at all times to evacuate the mercury vapor, wash out your mouth out immediately after the fillings have been removed, and use powerful air purifiers in each room. They also take precautions during regular cleanings, such as using natural products to ensure you are not exposed to chemicals and toxins.

Unfortunately, you can get heavy-metal exposure from all sorts of sources that go way beyond metal in your mouth. These sources include:

• Smog
• Car keys
• Toys made in China
• Secondhand cigarette smoke
• Pesticides and herbicides
• Protein powders and dietary supplements
• “Pristine” water (like my local Lake Coeur d’Alene) that in fact has high amounts of mining runoff
• Food stored in metal containers
• Big fish like tuna and dolphin
• Nuclear fallout from the Fukushima disaster in Japan

Chelators bind by way of ionic bonds, which are the attractions between the positive charge of a heavy metal and the negative charge of the chelating molecule. Because of this, chelation can extract precious minerals from your body, but it can also spread metals throughout your body, so that they wind up deposited elsewhere. So to get heavy metals out of your body, I do not recommend chelation drugs or natural chelation. Instead, I recommend you use natural compounds that can gently draw heavy metals out of your body.

The Last Word

• Install Greenwave or Stetzer dirty-electricity filters in every room of your house.
• Buy an air tube headset and DefenderShield case for your phone, and keep it in airplane mode when you don’t need to have it on.
• Turn off your WiFi router when you aren’t using it, or hardwire in with an ethernet cable.
• Replace your regular water bottles with glass jars or BPA-free plastic bottles.
• Begin to glance at the labels of your personal care products and household cleaners and understand what you’re smearing on your body, your desk, or your countertop.
• If you need a fast air and water solution, buy an AirDoctor HEPA filter and an AquaTru water purifier, and if you want a more permanent solution, install a whole-house reverse osmosis filter and central HEPA air filter in your home.
• Purchase and use a set of blue-light-blocking glasses and switch your phone to red light at night.

21: Routines and Rituals: A plan for your perfect day

Boundless Exercise Program

The beginner program below will give you maximum results with the absolute minimum effective dose of exercise. The intermediate program includes elements that further enhance sports performance, mobility, fat loss, and muscle maintenance or muscle gain. The advanced program is designed to give you the best body possible and can be used by athletes and hard-charging high achievers who are preparing for a more intense event, such a triathlon, marathon, obstacle race, or other serious sporting endeavor.

The following is a list of exercises that will be used in the exercise programs:

Complex Exercises

Upper Body Push:

• Machine chest press
• Barbell or dumbbell bench press
• Incline barbell or dumbbell bench press
• Standing overhead press
• Standing cable press
• Loaded push-up with weighted vest, or super-slow push-up with body weight

Upper Body Pull:

• Machine pull-down
• Bent barbell or dumbbell row
• Weighted or super-slow pull-up
• Weighted or super-slow horizontal pull-up
• Fast single-arm cable or dumbbell row
• Lat pull-downs
• Seated row

Full Body Moves:

• Man Maker
• Turkish get-up
• Bear complex (power clean, front squat, push press, back squat, and second push press)
• Dead lift to overhead press
• Overhead squat

Lower Body Push:

• Leg press
• Barbell squat
• Goblet squat
• Front squat
• Single-leg squat
• Front lunge
• Reverse lunge
• Barbell or dumbbell step-ups

Lower Body Pull:

• Back extension machine
• Dead lift
• Suitcase dead lift
• Romanian dead lift
• Hexbar dead lift

Mobility:

• Torso twists
• Cat/cow
• Birddogs (opposite arm-leg extensions)
• Yoga Sun Salutation series
• Banded side-to-side walks
• Mountain climbers
• Foam rolling
• Bridging
• Banded side-walks
• Lunging mobility exercises

Power Exercises

Upper Body Push:

• Overhead push press
• Explosive or clap push-up
• Medicine ball chest throw or overhead throw
• Snatch
• Burpees

Upper Body Pull:

• Jumping pull-up
• Explosive horizontal pull-up
• Battle rope
• Fast single-arm cable or dumbbell row
• Muscle-ups

Lower Body Push:

• Jump squat
• Lunge jumps
• Explosive step-ups

Lower Body Pull:

• Power clean
• Hang clean
• Clean and jerk
• Kettlebell swing
• Medicine ball slam

Core/Carry/Move

• Lunge jumps
• Box jumps
• Fast farmer’s walk
• Sled push
• Explosive stair climbs
• Explosive torso twists
• Medicine ball side throw
• Rowing machine
• Bicycle
• Treadmill or another sprint
• Banded side-to-side walks
• Mountain climbers
• Burpees
• Muscle-ups

DAILY HABITS

15 minutes of morning movement:

Beginner: Walk for 15 minutes, preferably in the sunshine.

Intermediate: Perform one or a combination of the following exercises for a total of 15 minutes:

• Yoga: Warrior poses and Sun Salutations
• ELDOA stretches
• Foam rolling and deep tissue work on any sore or tight areas
• Sunshine walk with deep nasal breathing and box breathing
• Mini-trampoline rebounding or time on a vibration platform
• • Foundation Training (True to Form by Dr. Eric Goodman)
• Try to avoid music, podcasts, or audiobooks during this time and instead focus on silence, breathing, and meditation.

Advanced: Choose from any of the intermediate routines. On as many days as possible, either later in the morning or immediately after this routine, if time permits, perform 20–30 minutes of fasted, aerobic cardio, such as an easy walk in the sunshine, a yoga routine, sauna, hot-cold contrast, a swim, or a bike ride. Preferably finish with a 2-to-5-minute cold shower. If time does not permit for this in the morning, instead do a 20-to-30-minute evening pre- or post-dinner walk.

Low-level physical activity throughout the day:

Beginner: If you work indoors, use a standing or treadmill workstation. Walk and use the stairs as much as possible everywhere you go.

Intermediate: Adopt the beginner protocol, but stop every hour for 100 jumping jacks.

Advanced: Continue the beginner and intermediate protocols, but throughout the entire day, every 30–60 minutes, take quick stops or Pomodoro-esque breaks for burpees, kettlebell swings, jumping jacks, high-knees running, stairs, mountain-climbers, mini-trampoline jumping, vibration platform work, or 1-to-2-minute bursts of any other quick, explosive activity. In addition, on any three days of the week, slip away and perform a single Tabata set

• Warm up for 2–5 minutes, then complete 8 sets of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill, bike, rowing machine—you choose), with 10 seconds of rest after each 20-second effort. Go at your all-out, maximum-intensity pace for every 20-second effort. Cool down for 5–10 minutes after 8 sets.

Finally, during any of the day’s activities, try to practice hypoxia. For example, during the rebounding session, you could hold your breath for the first 15 seconds of every minute. Or during the sauna or yoga, you could hold your breath during certain movements. You can even practice breathholds during the last few reps of a weight-training exercise. In addition, during every activity you do in this program, unless absolutely necessary (for instance, you are gasping for breath or getting lightheaded), attempt to only breathe through your nose using abdominal belly breathing.

MONDAY

Super-Slow Strength:

This routine is ideally performed in the late afternoon or early evening, at least three hours prior to bedtime.

Beginner: Warm up with 5–10 minutes of aerobic exercise. Complete each of the following exercises very slowly, with an 8-to-10-second count up and an 8-to-10-second count down. Focus on keeping your muscles tight and tense for each rep, and do not rest between reps but instead maintain constant muscle tension. Complete a single round of the entire circuit. Each exercise should be completed as one single set to complete failure. Each exercise should take you a minimum of 90 seconds and ideally 2 to 2½ minutes to complete:

• Machine chest press (or dumbbell chest press, push-up, or other horizontal pushing variation)
• Machine pull-down (or pull-up, assisted pull-up, or other vertical pulling variation)
• Machine shoulder press (or dumbbell shoulder press, handstand push-up, or other vertical pushing variation)
• Machine seated row (or cable row, bent-over dumbbell row, or other horizontal pulling variation)
• Leg press (or squat, goblet squat, dumbbell squat, or other squatting or lunging variation)

Intermediate: Warm up with one or two sets of 3–6 fast, explosive reps for each exercise in the beginner routine, and finish each of the super-slow sets with as many fast, explosive, partial-range reps as you can complete.

Advanced: Warm up for 5–10 minutes, preferably with a gymnastics routine, Animal Flow, a Foundation Training routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.

• Next, from the list of Strength exercises, choose one upper-body push, one lower-body push, one upper-body pull, one lower-body pull, and one full-body move. Pair that exercise with one exercise from the Core & Mobility list on the same page.
• Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (as long as you keep good form), complete 3–8 repetitions of the upper-body push exercise in a slow, controlled fashion. Next, complete 10–20 repetitions of a Core & Mobility movement of your choice (for active recovery), preferably one that does not exhaust or work the same muscles that you used during your strength set.
• Then return to the Strength set, do another set of the same exercise, and follow it up with the same Core & Mobility exercise. Repeat until you have completed 3–5 sets of both the Strength move and the Core & Mobility move, and then move on to the lower-body push.
• Continue this pattern until you have finished all movement categories: upper-body push, lower-body push, upper-body pull, lower-body pull, and full-body move.
• Cool down with deep breathing, box breathing, sauna, walking, or any of the easier movements programmed for the day.

Hot and Cold:

Beginner: Take a hot-cold contrast shower in the morning and/or evening, alternating 20 seconds of cold water and 10 seconds of hot water. Ensure the water touches all parts of your body during the shower, particularly the armpits, insides of the thighs, face, head, and other areas of high blood flow.

Intermediate: Take a hot-cold contrast shower and do the following routine if time permits:

• Spend 15–30 minutes in a dry sauna or infrared sauna. Stay in at least long enough to begin sweating, and ideally long enough that you begin to get uncomfortably hot.
• Take a 2–5 minute cold shower, cold soak, or easy cold-water swim (55 degrees Fahrenheit or less).

Advanced: Exercise in the sauna if possible. It is okay to kill two birds with one stone and do any of the day’s sessions in the sauna (such as Foundation Training, mobility, or meditation) or to do yoga or detox strategies such as dry skin brushing in the sauna. You can also simply read, breathe, and relax. Just stay away from phones, WiFi, Bluetooth, and other forms of EMF.

• Other techniques that are good for the sauna or pool (just be careful and responsible!) are resisted breathwork, restricted breathwork, breathing exercises, and breath-holds. Optionally, either in the sauna or after your shower, complete a full-body dry skin brush (this should take 2–5 minutes).
• Finally, consider using Cool Fat Burner or Cool Gut Buster cold thermogenesis gear for 20–60 minutes at some point during the day. Or, if you have more time, you can lie on your back in the sauna and do the full 60-minute holotropic breathwork routine found in week 3 of Niraj Naik’s SOMA breath routine

TUESDAY

Functional Fitness

This routine is ideally performed late afternoon or early evening, at least three hours prior to bedtime. If you don’t have time to do it on Tuesday, do it on Thursday instead.

Beginner: Perform the 7-minute workout from chapter 12. If time permits, attempt to do 2–3 rounds. Use good form on every exercise and move as quickly and explosively as possible!

Intermediate: Perform 2–3 rounds of the 7-minute workout. If possible, use blood-flow restriction or Kaatsu bands on both arms and legs. Start or finish this routine with a mitochondrial training set of 4 rounds of 30–60 seconds of all-out effort followed by 4 minutes of active recovery using any bodyweight or cardio movement, such as bicycle, treadmill, elliptical, or rowing (you can also perform this at a different time of day).

Advanced: Perform the intermediate routine above, or, along with the mitochondrial training set above, perform 3-5 rounds of the full-body kettlebell training routine:

• 5 Turkish get-ups per side
• 30 swings, split into 3 sets of 10 with 10 seconds’ rest between each set
• 5 goblet squats
• 30 snatches per side, split into 3 sets of 10 with 10 seconds’ rest between each set
• 5 bottoms-up presses per side
• 60 seconds of walking with two kettlebells “racked” on your chest or held farmer’s carry–style at your side
• Ideally, use hypoxia during the 30-to-60-second hard cardio mitochondrial efforts, such as a Training Mask or LiveO2.

WEDNESDAY

Morning Detox Session

This routine is ideally performed late afternoon or early evening, at least three hours prior to bedtime. If you don’t have time to do it on Tuesday, do it on Thursday instead.

Beginner: Do 5–15 minutes of tai chi shaking, rebounding on a mini trampoline, or vibration platform work.

Intermediate: Do a clay mask. While the mask dries, do 5–15 minutes of rebounding on a mini trampoline or standing on a vibration platform. Rinse off the mask, then move to the sauna for 20–30 minutes. While in the sauna, do full-body dry skin brushing and any yoga movements or other stretching movements that feel good. Finish with a 2-to-5-minute cold shower or cold soak. Dry off, then apply topical magnesium to all joints and any sore spots, or take a warm magnesium salt bath later in the day.

Advanced: Do a clay mask (see chapter 17). While the mask dries, do 5–15 minutes of rebounding on a mini trampoline or standing on a vibration platform. Next, perform a coffee enema. Rinse off the mask, then move to the sauna for 20–30 minutes. While in the sauna, do full-body dry skin brushing and any yoga movements or other stretching movements that feel good. Finish with a 2-to-5-minute cold shower or cold soak. Dry off, then apply topical magnesium to all joints and any sore spots, or take a warm magnesium salt bath later in the day.

Cross Train

Beginner, Intermediate, and Advanced: Today is your free day to engage in a hobby of your choice and a chance to challenge both your brain and body at the same time. If you’re sore or beat up, try something like an easy paddle boarding session, a new yoga class, hiking on a new trail, frisbee golf, or regular golf. For more of a challenge, try tennis, basketball, ultimate frisbee, soccer, kickboxing, or jujitsu.

If you do want to perform a more structured workout, do the Functional Movement / Animal Flow routine.

This workout is flexible but needs to be primarily bodyweight and functional and should include elements such as crawling, carrying, lunging, hanging, traversing, and swimming. Total workout time is 30–60 minutes. Examples of workouts include these:

1. Riding your bike to a river or lake to go for a swim

2. Completing a bodyweight or functional CrossFit WOD like “Fat Amy”

3. Walking briskly on a nature trail and stopping at park benches or other areas for dips, push-ups, squats, hanging from tree branches, pull-ups, etc.

4. Doing a circuit like the following:

• Farmer walk—20 meters
• Bear crawl—10 meters
• 60-second asymmetrical carry (like carrying two heavy objects of different weights farmer’s carry–style); swap sides at the 30-second mark
• Frogger—10 meters
• Overhead walk—single hand, swapping hands at the 10-meter mark
• Duck—10 meters
• Repeat for five total rounds.

Brain Training

Beginner, Intermediate, and Advanced: At any time of day, choose any new skill or hobby, or an existing skill or hobby for which you are learning a new technique—for example, you could cook a new recipe, play a new board or card game, play the guitar, ukulele, harmonica, piano, or any other musical instrument, or create a watercolor or oil painting. Anything on your bucket list for learning counts. You can also use any of the tools, biohacks, or brain aerobics exercises.

THURSDAY

Hot and Cold

Beginner, Intermediate, and Advanced: Spend 10–30 minutes in a dry sauna, steam sauna, or (preferably) an infrared sauna. Stay in at least long enough to begin sweating, and preferably long enough that you begin to get uncomfortably hot. It is okay to kill two birds with one stone and do any of the day’s sessions in the sauna, such as Foundation, mobility, or meditation, or to do yoga or a brief workout. You can also simply read, breathe, and relax. Just stay away from phones, WiFi, Bluetooth, and other forms of EMF. Finish this sauna session with a 2-to-5-minute cold shower, soak in a cold bath or cold pool, or any other cold thermogenesis activity.

VO2 Max Training

Beginner: Complete 4 rounds of 4 minutes of intense intervals (the maximum sustainable pace that you can maintain without your form suffering) with 4 minutes of easy aerobic active-recovery sessions between each round. The mode of exercise is your choice and can include a bike, treadmill, rowing machine, swimming, elliptical trainer, or running outdoors.

Intermediate: Do the beginner workout, but for the first 2 rounds, wear a Training Mask during the work efforts, and for the next 2 rounds, wear a Training Mask during the recovery efforts.

Advanced: Do the intermediate workout, or use a LiveO2 trainer set at hyperoxia for the first 2 rounds of work efforts and hypoxia for recovery efforts, and set at hypoxia for the next 2 rounds of work efforts and hyperoxia for recovery efforts.

FRIDAY

Super-Slow Strength

Repeat Monday’s routine.

SATURDAY

Foam Roller or Massage

Beginner: Get a 30-to-90-minute full-body massage.

Intermediate: Get a 30-to-90-minute full-body massage, if possible while lying on some type of PEMF or earthing device (such as a Biomat, BodyBalance PEMF mat, or Pulse Center’s Pulse XL Pro table) and while listening to Michael Tyrell’s sound healing tracks.

Advanced: Get the same intermediate massage or do the full-body foam-roller workout described in chapter 12. I highly recommend the RumbleRoller and Training Mask for this routine to spice things up a bit more. Bonus points for doing this in a dry or infrared sauna.

Adventure of Choice

Beginner, Intermediate, and Advanced: Choose your own adventure, preferably outdoors. It can be, for example, hiking, skiing, snowboarding, road cycling, mountain biking, or playing on an obstacle course. Don’t make this too epic in terms of physical intensity but instead use it as an opportunity for nature therapy, challenging your brain, and doing something novel. This can last anywhere from 45 minutes to 3 hours. For an added fat-burning effect, perform this workout in a fasted state.

SUNDAY

Social Sport

Beginner, Intermediate, and Advanced: Choose any sport or activity that allows you to be with other people, such as badminton, volleyball, tennis, frisbee golf, golf, or a group exercise class.

Brain Training

Beginner, Intermediate, and Advanced: At any time of day, choose any new skill or hobby, or an existing skill or hobby for which you are learning a new technique—for example, you could cook a new recipe, play a new board or card game, play the guitar, ukulele, harmonica, piano, or any other musical instrument, or create a watercolor or oil painting. Anything on your bucket list for learning counts.

Hot and Cold

Beginner: Take a hot-cold contrast shower in the morning and evening, alternating between 20 seconds of cold water and 10 seconds of hot water. Try to ensure the water touches all parts of your body during the shower, particularly the armpits, inside of thighs, face, head, and other areas of high blood flow.

Intermediate: Take a hot-cold contrast shower and do the following routine if time permits:

• Spend 15–30 minutes in a dry sauna or infrared sauna. Stay in at least long enough to begin sweating, and preferably long enough that you begin to get uncomfortably hot.
• Take a 2-to-5-minute cold shower, cold soak, or easy cold-water swim (55 degrees Fahrenheit or less).

Advanced: Exercise in the sauna if possible. It is okay to kill two birds with one stone and do any of the day’s sessions in the sauna (such as Foundation Training, mobility, or meditation) or to do yoga in the sauna. You can also simply read, breathe, and relax. Just stay away from phones, WiFi, Bluetooth, and other forms of EMF.

• Other techniques that are good for the sauna or pool (just be careful and responsible!) are resisted breathwork, restricted breathwork, breathing exercises, and breath-holds. Optionally, either in the sauna or after your shower, complete a full-body dry skin brush (this should take 2–5 minutes).
• Finally, consider using Cool Fat Burner or Cool Gut Buster cold thermogenesis gear for 20–60 minutes at some point during the day. Or, if you have more time, you can lie on your back in the sauna and do the full 60-minute holotropic breathwork routine found in week 3 of Niraj Naik’s SOMA breath routine

The Boundless Diet

No matter which diet you decide to pursue, make sure you adhere to the following principles:

• Incorporate regular intermittent fasts or longer fasting periods.
• Ruthlessly eliminate inflammatory foods and control glycemic variability.
• Rather than engaging in long-term calorie and carbohydrate restriction, occasionally refeed your body with adequate calories and carbohydrates.
• Occasionally engage in periods of more intense detoxification.
• Whenever given the option between real food and packaged or processed food, choose the former.
• Eat a very wide variety of multicolored plants, herbs, and spices.
• Whenever possible, choose clean, organic, wild, non-GMO foods and ingredients.
• Whenever possible, eat locally grown in-season foods.
• Review the longevity tips in chapter 19 and incorporate those principles into your diet as often as possible.

Beginner

The diets in this section are extremely clean eating protocols designed to reboot and reset your entire body, especially the gut. These are somewhat restrictive plans that I do not necessarily recommend following for life, unless you have a serious condition such as celiac or Crohn’s disease or severe food allergies.

If you’ve been eating a diet or living a lifestyle that has caused gut damage, inflammation, sugar dependency, or similar gut problems, I recommend that you follow any of the diets in this section for a minimum of four to eight weeks prior to progressing to an intermediate plan. If you have more serious gut issues, autoimmune symptoms, or a condition like dysbiosis, stick to this type of diet until symptoms subside, which can take three to six months (in the case of the GAPS diet, it is recommended that you follow it for up to two years to fully heal a leaky gut). If you need to detox or cleanse at any point throughout the year, you can return to these diets—for example, you can perform a one-to-two-week liver cleanse in the spring and winter or follow an Elemental Diet for the first thirty days of each year.

Autoimmune Paleo Diet (AIP):

Also known as the Paleo autoimmune protocol, the AIP diet is a much stricter version of the Paleo diet (which is based on meat, fish, vegetables, nuts, and seeds).

It eliminates dairy, grains, eggs, nightshades, legumes, and other foods that may cause inflammation in people with a leaky gut.

Leaky gut can lead to an autoimmune response in which your own immune system tags your tissues, such as your eyes or your nervous system, with certain types of antibodies. This falsely signals to your immune system that those tissues are foreign invaders, and your immune system then attacks those tissues. Each autoimmune disease also has markers specific to that condition.

By focusing on nutrient-rich foods and avoiding inflammatory ones, the AIP diet aims to heal inflammation and any holes in the gut.

People who follow the AIP diet should typically follow it strictly for four to eight weeks and then slowly reintroduce foods that they have been avoiding. I recommend following this plan if you’ve completed any food allergy panels such as Cyrex’s and discovered that you have sensitivities to wheat, soy, gluten, dairy, or eggs, or if you’ve tested your gut and know you have inflammation.

It’s a good choice if you have any of the indicators of autoimmunity listed in the table. The best book to accompany this diet is The Autoimmune Paleo Cookbook by Mickey Trescott.

After you’ve spent at least four to eight weeks on one of the diets in this section, the Wahls Protocol (outlined in the intermediate section later in this section) is also an excellent diet for managing autoimmunity.

You may want to follow if you have…

Blood Test:

• Sm/RNP antibodies (Smith/ribonucleoprotein)
• SS-A and SS-B antibodies (Sjogren’s-syndrome-related antigens A and B)
• Scl-70 antibodies (scleroderma-70)
• Jo-1 antibodies (John P.-1)
• centromere B antibodies
• ribosomal P antibodies
• high aluminum
You can order autoimmune blood tests online through Quest Diagnostics, such as their Inflammatory Bowel Disease Differentiation Panel, ANCA Screen, and Lactoferrin Quantitative Immunoassay.

Urine Test:

• proteinuria (high protein levels in urine)
• hematuria (blood in urine, which may or may not be visibly detectable)
• active sediment (red or white blood cell casts in urine)
You can ask your doctor or medical provider to perform a urinalysis that includes these markers, or order the Urinalysis, Complete with Microscopic Examination online through DirectLabs. An Intestinal Permeability (Leaky Gut) Kit by Genova can indicate whether you have a leaky gut.

Stool Test:

• calprotectin (a protein released by neutrophils that can indicate inflammation)
• imbalances in gut microbiota (research suggests that commensal bacteria can play a role in the pathology of autoimmune diseases)
You can request a calprotectin stool test from your doctor or medical provider as well as a comprehensive stool analysis to analyze gut levels of commensal bacteria. You can also order a comprehensive stool analysis through labs such as the Great Plains Laboratory and Genova Diagnostics.

Genes Test:

There are over 1,000 gene variants associated with susceptibility to autoimmunity, but important ones to look at or ask your medical practitioner about are these:
• AIRE
• FOXP3
• FAS
• PI3K
• CTLA4
• CD25 deficiency
• STAT3 and STAT1 gain-of-function
• IL-10 deficiency
• STING gain-of-function
• PLCG2 gain-of-function
You can order a genetic test through 23andMe, then upload your raw data into a genetic analysis tool like StrateGene, Genetic Genie, FoundMy Fitness, or My Heritage. You can also get a more comprehensive analysis through services such as Bob Miller’s TreeOfLife, The DNA Company, or Health Nucleus.

Symptoms:

• inflammation
• fatigue
• muscle aches
• difficulty concentrating
• hair loss
• rashes

Specific Carbohydrate Diet

The SCD is a gluten-free and grain-free diet and was a popular treatment for celiac disease decades before gluten was even discovered. I recommend you follow this plan if you have IBD, IBS, bloating, gas, or gut inflammation, particularly if these issues are brought on by gluten or grain consumption. It’s a good choice if you have any of the indicators of inflammation and celiac disease listed in the table. The best book to accompany the SCD program is Breaking the Vicious Cycle by Elaine Gottschall.

You may want to follow if you have…

Blood Test:

• autoantibodies
• tissue transglutaminase antibodies
• total serum IgA (immunoglobulin A)
You can order a blood test that checks for these markers through your physician. If you prefer to order them yourself online, DirectLabs offers tests for tissue transglutaminase and IgA, and Quest Diagnostics offers tests for tissue transglutaminase and total IgA.

Urine Test:

• red urine
• proteinuria
• hematuria
The Urinalysis, Complete with Microscopic Examination from DirectLabs can determine proteinuria and hematuria, and you can typically determine whether your urine is red just by looking at it. Red urine is frequently caused by hematuria. An Intestinal Permeability (Leaky Gut) Kit by Genova can indicate whether you have a leaky gut.

Stool Test:

• foul-smelling stool
• fatty stool
• diarrhea
These markers are pretty obvious (fatty stool is indicated by excess bulk and a pale, oily appearance, and often coincides with a particularly awful odor), but you can also order a stool test through labs like Great Plains Laboratory and Genova Diagnostics.

Genes Test:

• HLA-DQ2
• HLA-DQ8
You can order a genetic test through 23andMe, then upload your raw data into a genetic analysis tool like StrateGene, Genetic Genie, FoundMy Fitness, or My Heritage. You can also get a more comprehensive analysis through services such asBob Miller’s TreeOfLife, The DNA Company , or Health Nucleus.

Symptoms:

• abdominal discomfort
• bloating
• gas
• gastritis
• skin rashes
• nausea
• vomiting
• nerve damage (manifesting as nerve tingling)
• fluid retention
• fatigue

Gut and Psychology Syndrome (GAPS) Diet

Dr. Natasha Campbell-McBride, a neurologist and nutritionist, developed the GAPS diet based on the SCD; like the SCD, it removes potentially problematic foods, particularly grains and gluten-containing foods, but it also focuses on adding healing, nutrient-dense foods. If you have cognitive issues, irritation, brain fog, or nervous system–based problems affected by the gut, such as ADD/ADHD, this is a good diet to follow. It’s a good choice if you have any of the indicators of leaky gut or ADD/ADHD listed in the table. The best book to accompany the GAPS diet is Gut and Psychology Syndrome by Dr. Campbell-McBride.

You may want to follow if you have…

Blood Test:

• antibodies associated with large proteins from foods like dairy, grains, shellfish, and nuts, and the proteins themselves (a Cyrex lab test can identify these)
• high levels of zonulin (the compound that controls intestinal permeability )
• high LPS (lipopolysaccharides)
There is a new blood test based on blood cell membrane potential that may indicate ADHD by testing y our MPR ratio. You can order this blood test through your physician. A Cyrex food allergy panel (especially Array 10C) is excellent for identifying antibody reactions to specific food proteins.

Urine Test:

• proteinuria
The urine albumin-to-creatinine ratio indicates if you have proteinuria. You can also order a urine test for proteinuria through your doctor or online through DirectLabs. An Intestinal Permeability (Leaky Gut) Kit by Genova can indicate whether you have a leaky gut.

Stool Test:

• zonulin
• alpha-1-antitrypsin
• increased levels of colonic gram-negative Enterobacteriales
• reduced levels of Lactobacillus and Bifidobacterium (although some recent evidence suggests that excessive levels of Bifidobacterium may contribute to ADHD)
You can order a stool test through your doctor or purchase a Microbiology Analysis online through Genova Diagnostics.

Genes Test:

• the NOD2/CARD15 genetic mutation 3020insC (leaky gut, ADD/ADHD)
• the ATG16L1 (autophagy-related 16 like 1) polymorphism rs2241880 (leaky gut, ADD/ADHD)
• the IRGM (immunity -related GTPase M) polymorphisms rs13361189 and rs4958847 (leaky gut, ADD/ADHD)
• the 7-repeat allele of the 48-base pair of the VNTR section of the DRD4 gene (ADD/ADHD)
• the rs27072 poly morphism of the SLC6A3 gene (ADD/ADHD)
• the rs1611115 poly morphism of the DBH gene (ADD/ADHD)
You can order a genetic test through 23andMe, then upload your raw data into a genetic analysis tool like StrateGene, Genetic Genie, FoundMyFitness, or My Heritage. You can also get a more comprehensive analysis through services such as Bob Miller’s TreeOfLife, The DNA Company, or Health Nucleus.

Symptoms:

• irritable bowel syndrome
• gastric ulcers
• food allergies
• small intestine bacterial overgrowth
• infectious diarrhea
• Crohn’s disease
• ulcerative colitis
• other autoimmune diseases
• a propensity to gain weight
• lack of focus
• low motivation
• difficulty with organization
• avoidance of activities that require sustained attention
• forgetfulness

Swiss Detox Diet/Colorado Cleanse

Both the Swiss Detox Diet, developed by Dr. Thomas Rau, and the Colorado Cleanse, developed by Dr. John Douillard, are comprehensive approaches to healing and detoxifying the gut, liver, and gallbladder. Both these programs are simple and consist of foods such as kitchari, olive oil, and celery juice. If you need a liver or gallbladder cleanse, these protocols work well, and they can also be used as seven-to-fourteen-day jump-starts for any of the other diets in the beginner, intermediate, and advanced sections. They’re good choices if you have any of the indicators of liver or gallbladder issues listed in the table. The best books to read to better understand the protocols and get more recipes are Dr. Thomas Rau’s The Swiss Secret to Optimal Health and Dr. John Douillard’s Colorado Cleanse, Eat Wheat, and Body, Mind, and Sport.

You may want to follow if you have…

Blood Test:

• low or high levels of alanine transaminase
• low or high levels of aspartate transaminase
• low or high levels of alkaline phosphatase
• low or high levels of bilirubin
• low or high levels of albumin
• low or high levels of gamma-glutamyl transferase
• high white blood cell count
• abnormal liver enzyme counts
Abnormal liver enzyme levels can indicate gallbladder inflammation resulting from gallstones. You can get a blood test that analyzes these markers through your doctor or order a Liver Profile, Complete from DirectLabs or a White Blood Cell (WBC) Count from LabCorp.

Urine Test:

• dark urine
• bilirubin
• urobilinogen
• abnormal levels of the enzymes amylase and lipase
You can order a urinary test through your doctor or use urine test strips easily available online to test for liver damage markers such as bilirubin and urobilinogen.

Stool Test:

• pale or clay -colored stool (indicating low liver bile production or blocked liver bile ducts)
• bloody or tar-colored stool (indicating potential liver failure)
• yellow stool (indicating excessive bilirubin production)
• higher levels of proteobacteria than Firmicutes (ty pes of gut bacteria that can indicate nonalcoholic fatty liver disease)
• fatty stool
• bile acid diarrhea (may indicate liver or gallbladder dysfunction)
Some of these issues are detectable just by examining your stool’s color, but to test for imbalanced gut bacteria and excess bile, you can also order the Genova Diagnostics Comprehensive Digestive Stool Analysis from your doctor or online from DirectLabs.

Genes Test:

• the rs58542926 variant of the TM6SF2 gene
• the rs2228603 variant of the NCAN gene for increased risk of NAFLD
• the rs1799945 variant of the HFE gene for hereditary hemochromatosis (excessive iron absorption) and subsequent liver cirrhosis or liver failure
• the rs20417 variant of the PTGS2 gene for increased risk of gallbladder cancer
You can order a genetic test through 23andMe, then upload your raw data into a genetic analysis tool like StrateGene, Genetic Genie, FoundMyFitness, or My Heritage. You can also get a more comprehensive analysis through services such as Bob Miller’s TreeOfLife, The DNA Company, or Health Nucleus.

Symptoms:

• jaundice (yellowing of the skin and eyes)
• abdominal pain, especially in the mid and upper-right section of the abdomen
• swelling of the abdomen, legs, and ankles
• vomiting
• itchiness
• loss of appetite
• fever
• chills
• nausea
• chronic fatigue

The Elemental Diet

Should you need to pull out all the stops to manage gut inflammation, small intestinal bacterial overgrowth (SIBO), candida, yeast, fungus constipation, FODMAP sensitivities, or leaky gut, or if you simply want to push the reset button on digestion altogether, you can spend two to four weeks on an elemental diet. It’s a good choice if you have the indicators of SIBO or FODMAP sensitivities.

The elemental diet is the simplest and, admittedly, most boring of all the beginner diet options. It involves consuming only a meal replacement powder for breakfast, lunch, and dinner, along with a few extra oils, fats, and amino acids for added nutrients. For your meal replacement drink, I recommend one or two servings of Thorne’s Mediclear SGS. For each shake, I recommend that you add 10–20 g essential amino acids, along with a teaspoon or tablespoon of extra-virgin olive oil and MCT or coconut oil.

Most of my clients who follow this diet have had the best success blending the meal replacement powder with organic bone broth. I personally prefer this approach, and I add ice and vanilla-flavored liquid stevia so that each meal is like a giant bowl of ice cream. Should you want more variety, you can include soups, broths, and steamed vegetables in your evening meal. To learn more about the elemental diet, I recommend Dr. Allison Siebecker’s website, SIBOInfo.com.

A note on testing for SIBO and FODMAPs sensitivity: SIBO on its own won’t necessarily show up in a blood test. Instead, one of the most common tests for SIBO is a breath test, which measures the amount of gas produced by the bacteria. You can order this test online through QuinTron Breath Testing and perform it in the comfort of your own home. This test also evaluates your sensitivity to lactose and fructose, both of which are common FODMAPs.

Two other relatively accurate SIBO tests are the Organix Dysbiosis test, which tests urine for signs of yeast and bacteria in the small intestine, and a stool analysis such as the Genova GI Effects panel, which can show elevated levels of all bacteria, a result that can be indicative of SIBO.

While looking at symptoms is important, constipation and diarrhea are symptoms of both FODMAP sensitivity and a host of other gastrointestinal problems, so when considered by themselves, these may not indicate FODMAPs sensitivity. It’s more effective to look at the results of multiple types of tests, such as a breath test, and a stool test and urine test. Or, in the case of FODMAPs, you can simply eliminate the major triggers from your diet and observe how you feel.

You may want to follow if you have…

Blood Test:

• anti-CdtB antibody (indicator of IBS, which can be linked to FODMAPs)
• anti-vinculin antibody (indicator of IBS, which can be linked to FODMAPs)
A food-sensitivity test and blood panel test for food particles could together indicate SIBO. Cyrex Labs offers food-sensitivity blood panels, such as the Array 10, Array 10-90, and Array 10-90x, as well as the Array 2 Intestinal Antigenic Permeability Screen. Just note that if you test positive for one of these panels, it doesn’t necessarily mean that you have SIBO, especially if you lack other markers and symptoms.
You can order the IBSchek Blood Test for Irritable Bowel Syndrome, which can indicate FODMAPs sensitivity, through Commonwealth Diagnostics International.

Urine Test:

SIBO (but may point to other GI problems as well)
• indican
• high concentration of drug metabolites
• conjugated para-aminobenzoic acid

FODMAP sensitivity
• histamines (however, there aren’t established levels that indicate sensitivity )
• p-hydroxy benzoic acid
• azelaic acid

Currently, there are no comprehensive urine panels that test for all the metabolites listed above, but the Organix Dysbiosis profile by Genova Diagnostics will test for many and can be quite useful for getting an overall snapshot of gut health.

Stool Test:

• nasty, horrible-smelling, pale, and oily stools
• fecal Reg 1β
• fecal calprotectin
You can order a quantitative Fecal Fat test through LabCorp.

Genes Test:

• There are no well-known genetic markers that predict or contribute to SIBO or FODMAP problems, but research suggests genotypes that contribute to underproduction of interleukin-1 receptor antagonist (IL1RN) may be associated with IBS-related SIBO.
A full microbiome analysis through Viome or Onegevity can tell you if you possess genes linked to high levels of methane-producing bacteria, which often go hand in hand with SIBO.

Symptoms:

SIBO
• abdominal bloating
• gas
• abdominal pain
• food allergies or intolerances
• brain fog
• constipation
• diarrhea

FODMAP sensitivity
• gas
• cramping
• depression
• fatigue
• headaches
• brain fog
• constipation
• diarrhea

Intermediate

After following any of the beginner diets for eight to twelve weeks, your gut will be ready for a wider variety of foods. Many of the diets below are low-carbohydrate or ketogenic. This is not because a ketogenic diet is perfect for everyone but because eating carbohydrates throughout the day can lead to blood sugar fluctuations and inflammation, and a low-carbohydrate or ketogenic approach is an excellent way to avoid this.

For athletes, extremely active individuals, and folks with the AMY1 gene variant (which allows them to consume more carbohydrates), I typically add a nightly or weekly carbohydrate refeed to the diets in this section. In a nightly refeed scenario, you eat 50–200 g (depending on your size and activity levels) of safe starches in the form of sweet potatoes, yams, taro, other tubers, parsnips, carrots, beets, rice, or properly prepared (either soaked, sprouted, or fermented) grains. In a weekly refeed scenario, you eat carbs ad libitum (without limit) one day a week, and on that day, carbs typically make up about 40 percent of your daily caloric intake.

The Wahls Protocol (Low-Carb Version)

On the Wahls Protocol, you eat lots of meat and fish, vegetables (especially green, leafy ones), brightly colored fruit like berries, and fat from animal and plant sources (especially omega-3 fatty acids), and you avoid dairy, eggs, grain, legumes, nightshades, and sugar.

The low-carb version of the Wahls Protocol is especially good for managing autoimmune conditions while introducing a bit more variety than AIP.

This diet can also work quite well for those with mast cell issues aggravated by mold and mycotoxins or Lyme, and for those with mitochondrial dysfunction or poor nervous system health overall. It’s a good choice if you have any of the indicators of mast cell/histamine issues or Lyme, mold, or mycotoxin issues listed in the table.

The best book to accompany this meal plan is The Wahls Protocol by Dr. Wahls.

You may want to follow if you have…

Blood Test:

• elevated levels of serum tryptase
Your physician can order a tryptase blood panel online through LabCorp. Lyme disease is tested for via a blood test that detects antibodies that fight the disease, and your physician can also order a Lyme disease antibodies test through LabCorp.

Urine Test:

• N-methylhistamine (the major metabolite of histamine and a sign of both mast cell/histamine and Lyme/mold/mycotoxin issues)
A 24-hour N-methylhistamine test is available online through LabCorp. To test for Lyme disease, you can order the Ceres Lyme Antigen test.

Stool Test:

There are no well-established stool markers for mast-cell-induced histamine problems, Lyme disease, or mold and mycotoxin exposure.

Genes Test:

• -1112C/T polymorphism of the interleukin-13 (IL13) promoter gene (associated with systemic mastocytosis, in which mast cells accumulate in high numbers)
• CYP1A2 and CYP3A4 variations in the cytochrome P450 (CYP450) genes (indicate greater susceptibility to poisoning via mycotoxin exposure)
You can order a genetic test through 23andMe, then upload y our raw data into a genetic analysis tool like StrateGene, Genetic Genie, FoundMyFitness, or My Heritage. You can also get a more comprehensive analysis through services such as Bob Miller’s TreeOfLife, The DNA Company, or Health Nucleus.

Symptoms:

Lyme disease
• severe headaches
• bull’s-eye rash
• neck stiffness
• severe arthritis or joint swelling and pain
• irregular heartbeat
• loss of muscle tone

Mold exposure
• brain fog
• impaired memory, balance, and concentration
• insomnia
• anxiety
• shortness of breath/asthma
• eye irritation
• headache
• fatigue
• skin irritation

Mast cell/histamine issues
• flushing
• urticaria
• diarrhea
• wheezing
• low blood pressure
• shortness of breath
• weight loss
• enlarged lymph nodes

The Plant Paradox Diet

The Plant Paradox diet, developed by Dr. Stephen Gundry, eliminates lectins (a natural plant-based defensive protein that can cause gastric distress in many people and is found in foods such as green beans, lentils, and edamame) and limits sugar and polyunsaturated omega-6 fats. It also limits phytates, which are a source of energy for sprouting seeds; when people eat them in plants (as phytic acid), they bind to nutrients like manganese, iron, and zinc, making them indigestible and increasing your risk of being deficient in those minerals.

The Plant Paradox diet usually starts with a three-day cleanse, wherein you repopulate your gut bacteria with leafy greens, cruciferous vegetables, clean protein, and good fats, and then has a second phase in which you eat only from the list of approved foods for at least six weeks. Here, I’ve simplified the diet to skip the two phases and still give you a lectin-free protocol; this version also uses a ketogenic strategy to control blood sugar.

I recommend this diet if you want to eat a rich variety of vegetables but have difficulty digesting them and are sensitive to lectins, phytates, oxalates, and other built-in plant defense mechanisms—it lets you consume a diverse array of plants that are prepared in a manner that makes them easier to digest. It’s a good choice if you have any of the indicators of plant-, legume-, or grain-digesting issues listed in the table.

The best book to accompany this diet is Dr. Stephen Gundry’s The Plant Paradox.

You may want to follow if you have…

Blood Test:

• blood TNF-alpha levels over 3 pg/mL
• adiponectin levels over 16 mcg/mL
• elevated interleukin-6 levels (the ideal range is 2 to 6 pg/mL)
• fasting insulin below 2.5 uIU/mL (the lectin wheat germ agglutinin reduces insulin levels by increasing insulin binding)
• white blood cell count below 5 K/uL
• ferritin under 70 ng/mL for men and under 50 ng/mL for women
• adiponectin levels over 16 ug/mL
• free T3 under 3 nmol/L
Through LabCorp online, your physician can order TNF-alpha, white blood cell (WBC) count, and ferritin tests. Through DirectLabs, you can order adiponectin, interleukin-6 (IL-6), insulin, and free T3 (FT3) tests. Gluten sensitivities can be tested with the Cyrex Array 3X, which tests for a host of blood markers, including a variety of agglutinin- and gliadin-related antibodies. Through LabCorp, you or your physician can order tests for iron, zinc, and manganese—all of which may be low if you’re consuming too many phytates, which prevent them from being absorbed. In addition, Cyrex has a host of panels that are highly accurate for food protein sensitivities, particularly their arrays 3, 4, 5, 6, 7, 8, 10, 11, and 12.

Urine Test:

There are no well-established urinary markers or tests for lectin sensitivities, although research suggests that IgA nephropathy may be correlated with lectins found in wheat (but that requires a kidney biopsy to investigate!). There are also no urinary tests for gluten sensitivity , but the Gluten Detective test (available online) can determine whether you have consumed gluten within the previous 24 hours that’s not being properly digested. If you eat gluten and some of it doesn’t get digested, metabolites of it will eventually end up in your urine, so this test is helpful for determining compliance with a gluten-free diet and an inability to properly digest gluten. There are no publicly available urinary tests that determine if you are consuming high levels of phytic acid.

Stool Test:

• diarrhea
• creatinine, lactulose, and mannitol levels (may indicate increased intestinal permeability )
While there are no well-established stool tests for lectin sensitivity, there are stool tests for IBS and IBD, and if you have these, a lectin-elimination diet may improve symptoms. Genova Diagnostics offers an Intestinal Permeability Assessment. LabCorp offers a Calprotectin, Fecal test that screens for Crohn’s disease, and DirectLabs offers IBStatus, a comprehensive look at the overall health of your gastrointestinal tract. Celiac disease can be tested by measuring the levels of fat in your stool. Your doctor can order this test, or you can get LabCorp’s Fecal Fat, Quantitative test. There are no well-established stool tests for excess phytic acid consumption.

Genes Test:

• the rs1049353 variant of the CNR1 gene
• the rs1801133 and rs1801131 variants of the MTHFR gene
• the rs4680 variant of the COMT V158M gene
• all variants of the SOD2 gene
• the rs9891119 variant of the STAT3 gene
• the rs10758669 variant of the JAK2 gene
• the rs2395185, rs10484554, rs3135388, and rs3135391 variants of the MHC gene
You can order a genetic test through 23andMe, then upload your raw data into a genetic analysis tool like StrateGene, Genetic Genie, FoundMyFitness, or My Heritage. You can also get a more comprehensive analysis through services such as Bob Miller’s TreeOfLife, The DNA Company, or Health Nucleus.

Symptoms:

General concerns
• irritable bowel syndrome
• Crohn’s disease
• colitis

Problems digesting lectins
• brain fog
• systemic inflammation
• abdominal pain or discomfort
• nausea

Problems digesting gluten
• bloating
• abdominal pain or discomfort
• headaches
• fatigue
• diarrhea
• constipation
• skin rashes

Mineral deficiencies due to phytates
• paleness (iron deficiency)
• dizziness (iron deficiency)
• dry hair and skin (iron deficiency)
• restless legs (iron deficiency)
• anxiety (iron deficiency)
• headaches (iron deficiency)
• fatigue (iron deficiency)
• diarrhea (zinc deficiency)
• hair loss (zinc deficiency)
• poor immune function (zinc deficiency)
• loss of appetite (zinc deficiency)
• impaired glucose tolerance (manganese deficiency)
• low fertility (manganese deficiency)

The Mediterranean Diet (Low-Carb Version)

The Mediterranean diet is a plant- and omega-3-rich diet that is prevalent in many longevity hot spots and Blue Zones (although it is possible that the diet’s positive health effects may also be caused by lifestyle factors such as fasting, seasonal eating, social meals, high intake of tannin-rich beverages and wild plants, and limited meat consumption).

The ketogenic diet is also prevalent in many hunter-gatherer and healthy ancestral populations and has been shown not only to induce effective weight loss but also to improve several cardiovascular risk parameters.

A ketogenic Mediterranean diet merges the well-known beneficial effects of the Mediterranean diet with the positive metabolic effects of a ketogenic diet. This approach can be particularly effective for managing cardiovascular conditions and improving heart health, along with overall health and longevity. It’s a good choice if you have any of the indicators of cardiovascular issues listed in the table.

An excellent book to accompany this plan is The Ketogenic Mediterranean Diet by Robert Santos-Prowse.

In addition to those outlined in the table, helpful tests for cardiovascular issues include a resting and exercise ECG, an echocardiogram, an MRI or CT scan, and a calcium scan score.

You may want to follow if you have…

Blood Test:

• abnormally high levels of cardiac troponins (indicates damage to the heart muscle)
• high levels of hs-CRP (indicates inflammation and an increased risk of cardiac events)
• high levels of B-type natriuretic peptide (BNP) and N-terminal-pro-BNP (indicates probable congestive heart failure)
• elevated levels of lipoprotein phospholipase A2 (known to promote atherosclerosis)
Your physician can order tests for all these markers online through LabCorp.

Urine Test:

• high levels of urinary protein and blood (indicates kidney damage, which, in turn, often causes high blood pressure)
Through LabCorp you can order a urinary Protein Total Quantitative test and Urinalysis, Routine with Microscopic Examination on Positives.

Stool Test:

There are no well-established stool tests for determining cardiovascular disease or predicting cardiovascular events.

Genes Test:

• the rs429358 and rs7412 variants of the APOE gene (predict hyperlipoproteinemia, the accumulation of excess lipids and cholesterol in the blood)
• the rs2200733 variant of the PITX2 gene (predicts atrial fibrillation, irregular heartbeat)
• the rs8055236 variant of the CDH13 gene (predicts coronary artery disease, the blockage of coronary arteries)
• the rs1746048 variant of the CXCL12 gene (predicts heart attacks)
• the rs1051730 variant of the CHRNA3 gene (predicts peripheral arterial disease, the blockage of arteries to your limbs)
• the rs1801133 variant of the MTHFR gene (predicts venous thrombosis, blood clotting)
• the rs7961152 variant of the BCAT1 gene (predicts hypertension)
You can order a genetic test through 23andMe, then upload your raw data into a genetic analysis tool like StrateGene, My Heritage, or Genetic Genie to determine if you carry any of these variants.

Symptoms:

• chest pain, pressure, or tightness
• shortness of breath
• nausea
• fatigue
• faintness
• cold sweats
• pain in the back, left shoulder, jaw, elbows, or arms
• fluttering in the chest
• racing heartbeat
• pale gray or blue skin
• swelling in the abdomen, legs, hands, ankles, feet, and around the eyes

Advanced

Although any of the intermediate meal plans can be followed indefinitely as a diet for life, I am a big fan of a more widely varied diet, especially if your gut is healthy and weight loss isn’t your primary goal. If your blood glucose and inflammation are under control; your other labs, blood, and biomarkers look good; your body weight is where you want it to be; you’ve achieved full-body wellness and want to enjoy and experiment with as many foods as possible and even try eating according to your ancestry, any of the strategies from this section will work for you.

The Paleo Diet

The Paleo diet is flexible and can be adapted for your specific needs, but it essentially cuts out modern agricultural foods that can cause an inflammatory reaction in many people and focuses on foods that our Paleolithic ancestors would likely have eaten, depending on seasonal availability.

The standard Paleo diet includes meat (especially organ meats like liver and kidneys, bone broth, and marrow); high-quality animal fats; seafood; eggs (ideally pasture-raised); non-starchy vegetables; low-glycemic-index fruits like berries, citrus, and stone fruits; coconut oil, olive oil, and avocado oil; nuts and seeds; and herbs and spices.

The inflammatory foods excluded from the Paleo diet include grains like wheat, barley, oats, corn, and rice; dairy; refined sugar; processed foods; and vegetable oils (such as soybean, peanut, corn, and canola oils). Foods that are eaten in moderate amounts (if they are well-tolerated) include legumes like lentils and chickpeas and nightshades such as tomatoes, white potatoes, red potatoes, and peppers.

This diet would be very appropriate for someone sensitive to grains, legumes, and dairy who wants to expand their diet beyond AIP. Some research even suggests that type 2 diabetes may improve with a Paleo diet. This is because insulin resistance may be caused by inflammation, and the Paleo diet eliminates common inflammatory foods. It’s a good choice if you have any of the indicators of dairy sensitivities, autoimmune disorders, or gut inflammation listed in the table.

An excellent book on the Paleo diet is The Paleo Solution by Robb Wolf.

A note on dairy: You can consume dairy on a Paleo diet if you tolerate it well and it comes from grass-fed cows, which produce milk that is higher in anti-inflammatory omega-3 fatty acids and lower in inflammatory omega-6s. Grain-fed cows absorb gut-irritating lectins from their feed that are then concentrated in their milk, which can contribute to inflammation in people who consume that milk. Ideally, any milk consumed on a Paleo diet (or, in my opinion, any other diet) should be A2 milk, which has more A2 than AI casein—A1 casein can produce significant gut inflammation in many individuals. The casein concentrations vary among different breeds of cows, with some breeds—such as Guernsey and Jersey cows—having very little to no A1 casein.

You may want to follow if you have…

Blood Test:

• lactose- or dairy -related antibodies (indicates dairy or lactose sensitivities)
• markers for autoimmune diseases
• bacterial cytotoxins and cytoskeletal proteins (associated with gut inflammation)
Cy rex offers the Array 10, Array 10-90, and Array 10-90X, which test for sensitivities to different forms of dairy , like goat’s milk, hard and soft cheeses, and yogurt. LabCorp offers the Allergen Profile, Milk, IgE with Component Reflexes, which tests for sensitivity to cow’s milk.
Cyrex has five panels that screen for autoimmune disorders: the Array 5, 6, 7, 7X, and 8. For gut inflammation, Cyrex also offers an irritable bowel/SIBO screen that tests for bacterial cytotoxins and cytoskeletal proteins.

Urine Test:

• proteinuria (may indicate an autoimmune disorder)
• hematuria (may indicate an autoimmune disorder)
• active sediment (may indicate an autoimmune disorder)
There are no well-established urine tests for dairy sensitivities, specific autoimmune disorders, or gut inflammation. However, DirectLabs offers a Urinalysis, Complete with Microscopic Examination, which measures the general markers for autoimmune disorders.

Stool Test:

• lactic acid in stool (a sign of undigested, unabsorbed lactose in the gut)
• fecal calprotectin (indicates gut inflammation, which may indicate an autoimmune disorder)
• lactoferrin (indicates gut inflammation, which may indicate an autoimmune disorder)
LabCorp offers a pH, Stool test that screens for acidity in stool. DirectLabs offers a Calprotectin, Stool test that may indicate an autoimmune disorder such as Crohn’s, celiac, lupus, or ulcerative colitis. LabCorp offers a Lactoferrin, Fecal, Quantitative test for gut inflammation.

Genes Test:

If you lack these gene variants, it’s likely you’re genetically predisposed to be lactose intolerant:
• the rs4988235 and rs182549 variants of the MCM6 gene in those of European ancestry
• the rs1459469881 variant of the MCM6 gene in those of sub-Saharan African ancestry
• the rs41380347 and rs41525747 variants of the MCM6 gene (regardless of ancestry )
You can order a genetic test through 23andMe, then upload your raw data into a genetic analysis tool like StrateGene, Genetic Genie, FoundMyFitness, or My Heritage. You can also get a more comprehensive analysis through services such as Bob Miller’s TreeOfLife, The DNA Company, or Health Nucleus.

Genes related to ulcerative colitis:
• the rs76418789 variant in the IL23R gene
• the rs4728142 variant in the IRF5 gene
• the rs1830610 variant near the JAK2 gene
• the rs1555791 variant near TNFRSF14
• rs6478108 in TNFSF15

Symptoms:

Dairy sensitivity
• diarrhea
• nausea
• vomiting
• gas
• bloating
• abdominal pain
• fatigue
• psoriasis
• rashes
• headaches

Autoimmunity
• diarrhea
• nausea
• vomiting
• gas
• weight fluctuations
• bloating
• abdominal pain
• fatigue
• headaches
• rashes
• lack of focus and concentration
• swelling and redness
• muscle aches
• hair loss

Gut inflammation
• diarrhea
• gas
• bloating
• abdominal pain
• new food intolerances and allergies
• chronic fatigue
• poor sleep
• weight fluctuations
• heartburn

The Weston A. Price Diet

I talked about the Weston A. Price diet as the ultimate diet for increasing beauty and symmetry and ensuring you eat a full spectrum of fat-soluble vitamins. This diet is the closest representation of the way that my family and I eat, although we vary our selections widely based on what is in season, what I have hunted, what is available at the local farmers market, and where our travels take us.

The best book to read to learn more about this diet is Nourishing Traditions by Sally Fallon.

Follow this diet if you simply like to eat just about everything on God’s green earth, and you’re willing to take the time to prepare it using ancestral methods, including soaking, sprouting, and fermenting.

The Ancestral Diet

Dr. Daphne Miller explained the dietary wisdom of traditional cultures whose diets are specific to their genes and ancestry. In her research for the book, Miller traveled to locations around the world that she identified as “cold spots”, that had a remarkably low incidence of diseases such as diabetes, heart disease, depression, colon cancer, breast cancer, and prostate cancer.

It turned out that many of the traditional cultures in these areas ate whole-foods, Weston A. Price–like diets that were specific to their traditions, ancestry, and local environment. Many cold-spot inhabitants who relocate and switch to a modern Western diet develop the very diseases for which their traditional environments are cold spots!

The following are examples of cold spots and foods frequently eaten in their ancestral diets:

• Copper Canyon, Mexico (diabetes cold spot): corn, beans, squash, peppers, nopal cactus, onions, cilantro, tomatoes, jicama, nuts, avocados
• Crete (heart disease cold spot): olive oil, chickpeas, lentils, whole-grain pasta, potatoes, Swiss chard, kale, arugula, fish, red wine, figs, walnuts
• Iceland (depression cold spot): fish, walnuts, purslane, flaxseed oil, barley, rye, black tea, beans, split peas, potatoes, organic dairy products, omega-3-enriched eggs, wild game, cabbage, bilberries
• Cameroon, West Africa (colon cancer cold spot): millet, teff, collard greens, mustard greens, spinach, okra, plantains, beans, nuts, fish, wild poultry and game, onions, tomatoes, bananas, yogurt, kefir, fermented vegetables
• Okinawa, Japan (breast and prostate cancers cold spot): tofu, tempeh, miso, fish, cabbage, bok choy, broccoli, kale, cauliflower, brown rice, green tea, sea vegetables, sweet potatoes, mushrooms, tomatoes, watermelons, grapefruit

For more information, read Dr. Miller’s book. Two other very good titles on ancestral eating are Dr. Michael Smith’s Returning to an Ancestral Diet and Stephen Le’s 100 Million Years of Food.

Follow this eating plan if you know your genetics and family history, and you simply want to eat more like your ancestors!

The Ultimate Biohacked Diet

When I have an especially busy day that demands more of me both cognitively and physically, I often fall into what I call the “Ultimate Biohacked Diet.” It blends ancestral foods with modern science, skips lunch, and incorporates a neural-enhancing, nutrient-dense, relatively simple dietary approach consisting of the following groups:

• Meals: primarily meat, wild-caught fish, bone broth, bitter greens, and wild plants—some of the most nutrient-dense foods you can find
• Beverages: black and green tea, red wine, and coffee—all chock-full of antioxidants and longevity-enhancing compounds
• Supplements: exogenous ketones, fish oil, creatine, essential amino acids
• Nootropics: a microdose of psilocybin blended with lion’s mane mushrooms and niacin (a mind-bending, productivity-enhancing, brain-spinning stack made popular by mushroom expert and mycology researcher Paul Stamets)

Here’s how a sample day looks on this diet:

• Morning supplements: creatine, fish oil, mushroom stack
• Breakfast: Salmon and dandelion greens with green tea; or sardines or anchovies over mixed greens with green tea; or a green smoothie; or a fatty coffee blended with mushrooms
• Snack: 1 cup of bone broth; or exogenous ketones and essential amino acids mixed into water
• Lunch: fasting—black coffee only
• Preworkout: 1 cup of bone broth, exogenous ketones, and essential amino acids, or a Kion clean energy bar
• Dinner: Celebration of a day of hard work with a bone-in, grass-fed, grass-finished rib-eye steak accompanied by red wine and nettle leaves or other wild plants; or, alternatively, salmon on a bed of roasted vegetables. If I worked out, I usually include a serving of a safe starch, such as sweet potatoes, yams, beets, taro, parsnip, or white rice. I’ll often also include hefty doses of Dr. Thomas Cowan’s vegetable powders because they are a fast way to get nutrient-dense plant extracts without much chopping or food prep.

The Boundless Supplement Program

Beginner

This is for you if you are on a budget, want the lowest-hanging fruit to give you 80 percent of the results with 20 percent of the expense and effort, or need the minimum effective dose of supplementation to look, feel, and perform as good as possible each day. Include:

• A multivitamin-multimineral complex, such as the Thorne Multi
• A good fish oil, such as Living Fuel SuperEssentials or Thorne—2–3 g per day with a meal
• Creatine—5 g per day, taken with a meal or smoothie or another beverage, split into two 2.5 g servings (one in the morning, one in the evening). The brand is not important as long as there are no added sweeteners or fillers. I prefer Thorne Creapure.
• If you are traveling or unable to eat a wide range of plants, greens powder such as Athletic Greens, Organifi Greens, or Living Fuel SuperGreens
• If you are injured, a natural anti-inflammatory such as Kion Flex or Thorne Meriva
• If you have difficulty sleeping, 200–500 mg magnesium, 50–100 mg CBD, or 1–2 packets of Sleep Remedy in the evening before bed
• If you have gut issues or are unable to eat a wide variety of fermented foods, a good probiotic and gut support blend, such as Seed Probiotic or Thorne Bio-Gest

Intermediate

This is for you if you have a slightly higher budget and want to add supplements that can further enhance performance, longevity, and mental function without necessarily breaking the bank. Follow the beginner protocol and add the following:

• 10–20 g of essential amino acids (EAAs) per day—preferably pre- or postworkout without a meal
• Prior to your largest meal or largest carb-containing meal of the day, insulin-stabilizing foods or supplements like bitter melon extract, Ceylon cinnamon, apple cider vinegar, berberine, rosemary, turmeric, ginger, fenugreek, Gymnema sylvestre, or cayenne
• On more cognitively demanding days, caffeine or green tea blended with stabilizing compounds such as L-theanine, tulsi, or astragalus
• Once or twice a year, use any of the detoxification systems from Dr. Pompa, Dr. Shade, or Dr. Walsh described toward the end of chapter 13.

Advanced

This is for you if you are willing to invest in better living through science so you can live as long as possible and perform at a high level, and you desire to incorporate a full-blown boundless supplements protocol. Follow the intermediate protocol and add the following:

• Qualia, TianChi, nicotine, or another nootropic stack or adaptogenic herb blend on more cognitively demanding days (see chapter 5)
• Immune support via mushroom blends in your morning coffee or tea and oregano oil in your morning or evening water
• Ketone salts or ketone esters for longer workouts or longer periods of fasting, especially on more-active days
• Occasional microdoses of psilocybin, LSD, or other psychedelics
• Hydrogen-rich water (whether you dissolve tablets in water, purchase canned hydrogen-rich water, or use a hydrogen water–generating machine)
• Several times per week in a morning or midday smoothie: rhodiola, colostrum, chlorella, marine phytoplankton, aloe vera, coffeeberry fruit extract, frozen broccoli sprouts, and moringa. You can also include other sirtuin-supporting foods from chapter 19 in the smoothie, such as blueberries, cacao powder or cacao nibs, black currant powder, turmeric, or green tea extract.
• Daily supplementation with longevity-supporting compounds, including CoQ10, PQQ, glutathione, rapamycin or metformin, pterostilbene, MitoQ, astragalus, C60, nicotinamide riboside (NR), and SkQs