Category: Power Post

 

Everyday you have to navigate a toxic nutritional landscape. You have to hunt and gather in a food desert.  You have to survive the American supermarket and dodge the dangers of industrial food.   The good news is that if you follow ten simple rules you can eat safely for life.

Think of them as shortcuts or tricks to use when shopping or eating. If you just do these things and nothing else, you will automatically be eating real, fresh food that will prevent, treat, and even reverse most of the chronic diseases that drain our energy, stress our families, and deplete our economy.

You don’t even have to understand anything about nutrition.  Just follow these goof proof rules for getting healthy, losing weight and feeling great.

  1. Ideally have only food without labels in your kitchen or foods that don’t come in a box, a package, or a can. There are labeled foods that are great, like sardines, artichoke hearts, or roasted red peppers, but you have to be very smart in reading the labels.   There are two things to look for: the ingredient list and the nutrition facts.  Check out my special report on How to Read Labels for more information.Where is the primary ingredient on the list? If the real food is at the end of the list and the sugar or salt is at the beginning, beware. The most abundant ingredient is listed first and the others are listed in descending order by weight. Be conscious, too, of ingredients that may not be on the list; some ingredients may be exempt from labels. This is often true if the food is in a very small package, if it has been prepared in the store, or if it has been made by a small manufacturer. Beware of these foods.
  2. If a food has a label it should have fewer than five ingredients. If it has more than five ingredients, throw it out. Also beware of food with health claims on the label. They are usually bad for you – think ”sports beverages.”  I recently saw a bag of deep-fried potato chips with the health claims “gluten-free, organic, no artificial ingredients, no sugar” and with fewer than 5 ingredients listed.  Sounds great, right?  But remember, cola is 100 percent fat-free and that doesn’t make it a health food.
  3.  If sugar (by any name, including organic cane juice, honey, agave, maple syrup, cane syrup, or molasses) is on the label, throw it out. There may be up to 33 teaspoons of sugar in the average bottle of ketchup. Same goes for white rice and white flour, which act just like sugar in the body.  If you have diabesity – the spectrum of metabolic imbalances starting with just a little belly fat, leading all the way to diabetes— you can’t easily handle any flour, even whole-grain. Throw it out.
  4. Throw out any food with high-fructose corn syrup on the label. It is a super sweet liquid sugar that takes no energy for the body to process. Some high-fructose corn syrup also contains mercury as a by-product of the manufacturing process. Many liquid calories, such as sodas, juices, and “sports” drinks, contain this metabolic poison. It always signals low quality or processed food.
  5. Throw out any food with the word hydrogenated on the label. This is an indicator of trans fats, vegetable oils converted through a chemical process into margarine or shortening. They are good for keeping cookies on the shelf for long periods of time without going stale, but these fats have been proven to cause heart disease, diabetes, and cancer. New York City and most European counties have banned trans fats, and you should, too.
  6. Throw out any highly refined cooking oils such as corn, soy, etc (I will explain which oils to buy in Week 1 of the program in my book The Blood Sugar Solution). Also, avoid toxic fats and fried foods.
  7. Throw out any food with ingredients you can’t recognize, pronounce, or are in Latin.
  8. Throw out any foods with preservatives, additives, coloring or dyes, “natural flavorings,” or flavor enhancers such as MSG (monosodium glutamate).
  9. Throw out food with artificial sweeteners of all kinds  (aspartame, Splenda, sucralose, and sugar alcohols—any word that ends with “ol” like xylitol, sorbitol). They make you hungrier, slow your metabolism, give you bad gas, and make you store belly fat.
  10. If it came from the earth or a farmer’s field, not a food chemist’s lab, it’s safe to eat. As Michael Pollan says, if it was grown on a plant, not made in a plant, then you can keep it in your kitchen. If it is something your great grandmother wouldn’t recognize as food, throw it out (like a “lunchable” or go-gurt”).  Stay away from “food-like substances.”

That’s it – just ten simple goof proof rules for staying healthy for life. It is a simple recipe for staying out of trouble and automatically leads you to a real, whole foods diet.  And the side effect will be weight loss, energy, reduction in the need for medication, and saving our nation from the tsunami of chronic disease and Pharmageddon!

When you make these simple choices you will not only improve your health, and your family’s health, but you will create a “wellness spring” that will shift the demand in the marketplace.  You will not only take back your health, but also help America take back it’s health.  You vote three times a day with your fork and it impacts our health, how we grow food, energy consumption, climate change, and environmental degradation.   You have more power than you think.  Use it!

My personal hope is that together we can create a national conversation about a real, practical solution for the prevention, treatment, and reversal of our obesity, diabetes, and chronic disease epidemic.

To learn more and to get a free sneak preview of The Blood Sugar Solution go to www.drhyman.com.

Now I’d like to hear from you …

What are your rules for eating healthy for life?

How have you transformed your health with food?

Please leave your thoughts by adding a comment below – but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!

 

Wishing you health and happiness,
Mark Hyman, MD
Mark Hyman, MD

 
Mark Hyman, MD

Mark Hyman, MD is the Founder and Director of The UltraWellness Center, the Head of Strategy and Innovation of Cleveland Clinic’s Center for Functional Medicine, and a 13-time New York Times Bestselling author.

If you are looking for personalized medical support, we highly recommend contacting Dr. Hyman’s UltraWellness Center in Lenox, Massachusetts today.

 

Affiliate Disclosure

biohacking tools
 
Two years ago, in the post, “11 Indispensable Lessons I Learned From The Biohacker’s Handbook Of Exercise,” I introduced you to my biohacking friends from Finland – a pioneer of holistic medicine in Finland, human technology and self-quantification specialist, Teemu Arina; superfood hunter and nutritionist, Jaakko Halmetoja; as well as Dr. Olli Sovijärvi, MD.

Then, just a few months ago, in the article “14 Biohacking Secrets I Discovered In The Brand New Biohacker’s Handbook,” I announced that their entire, 544-page “Biohacker’s Handbook”—an absolutely stellar read jam-packed with tips, tricks, and hacks I’d never before seen—had been released in the English language and is the ultimate addition to any health, fitness, and nutrition enthusiast’s coffee table or bookshelf (if you’re in the US, you can pre-order here and use 10% code BEN to save).

In that article, I shared with you 14 biohacking secrets I gleaned from the brand new beautiful hardcover book, which my guests on today’s show – the authors of the book – describe as the “definitive guide to upgrading yourself and unleashing your inner potential.” Five years in making, Biohacker’s Handbook: Upgrade Yourself and Unleash Your Inner Potential has more than 540+ pages, 1560+ references, and hundreds of illustrations. It is “the missing manual of the human body” and an essential addition to the library, work desk, kitchen, gym, suitcase, and bedroom of anyone with a genuine interest in optimal human performance, health, and well-being. You can click here to get the new book, and use code: BEN for a 10% discount.

The same guys who wrote the book also put on the extremely popular Biohacker Summit in global hotspots such as Helsinki, Stockholm, Estonia, London, and Toronto—summits where I’ve personally spoken and where many brands have hit it big for the first time, including Four SigmaticOuraGoodio, and Ambronite. Biohacker Summit is one of the top optimal human performance & health conferences on the planet that focuses on combining ancestral living with modern biohacking practices.

The upcoming Biohacker Summit 2019 is the 5th year anniversary edition that will be organized on 1-2 November 2019 in Helsinki, Finland with the theme “Optimize Your Day 24/7” and includes a wild-plant foraged VIP dinner, upgraded parties, a fantastic expo floor to play with new biohacking devices, and much more. You can click here and use code: BEN for 10% off tickets to this upcoming summit in Helsinki, Finland.

You can also get a bundle of videos from all previous summits by clicking here (use 10% discount code: BEN). 

My first guest on this show, in which we take a deep dive into Biohacker’s Handbook, is Dr. Olli Sovijärvi. He is one of the pioneers of holistic medicine in Finland. In 2006 he graduated from the University of Helsinki with a Licentiate degree in Medicine. In 2010–2011 Dr. Sovijärvi completed an integral theory degree at John F. Kennedy University, focusing on psychology and philosophy. For the first five years of his career as a physician, Dr. Sovijärvi was employed by Finland’s first medical recruitment agency. He has worked at nearly 50 different clinics and ERs around Finland. Dr. Sovijärvi has also acted as consultant to various companies and service providers operating in the fields of wellness and health technology. Between 2013–18, Dr. Sovijärvi practiced medicine at a private clinic that specializes in nutrition and holistic health care. At present, Sovijärvi focuses primarily on the production of scientific content for preventive health care and wellbeing. He is a co-author of the Biohacker’s handbook and co-founder of Biohacker Center. He also runs training sessions and presentations on the topics of biohacking, performance optimization, nutritional issues, and maintaining the intestinal balance. In his free time, he is an exercise enthusiast and an electronic music DJ.

Teemu Arina, my other guest, has a professional career of two decades as a technology entrepreneur, author, professional speaker, and biohacker. Mr. Arina is one of the forefront thinkers on the digital transformation of learning, work, leadership, health, and—eventually—the future of humanity. His work focuses on studying the intersection of man and machine and ways to improve productivity, health, and wellbeing with biological and technological tools. He is a co-author of the Biohacker’s Handbook, co-founder of Biohacker Center and curator of Biohacker Summit. In 2015 he received the Leonardo Award under the title “Humanity in digitization,” in 2016 he was selected as Top 100 Most Influential People In IT, in 2017 Speaker of the Year by Speakersforum, and in 2018 Leadership Trainer of the Year by Turku School of Economics. In his free time, Teemu enjoys foraging, photography, and hiking.

During our discussion, you’ll discover:

-Why Olli doesn’t use an alarm clock to wake up…12:30

-Why Teemu is fascinated by birch and maple sap…20:30

-Dynamic coffee blends, chocamine powder, the best way to make ghee and more…32:00

-The efficacy of slapping one’s self with birch leaves in the sauna…45:30

-Some unique hacks for the workplace…51:40

  • Stand, move around as much as possible
  • Hydrate often
  • Eating disrupts the flow (no casual social contact)

-Evening and sleep routines…53:00

-“Stacks” that Olli and Teemu use…1:14:05

-And much more…

Click here for the full written transcript of this podcast episode.

Resources from this episode:

– Click here to get the new Biohackers Handbook, and use code: BEN for a 10% discount.

– You can get a bundle of videos from all previous Biohacker Summits by clicking here (use 10% discount code: BEN).

– You can also click here and use code: BEN for 10% off tickets to the upcoming summit in Helsinki, taking place Nov 1-2, 2019 in Finland.

– Olli’s testosterone hacking guide (use 10% discount code: BEN)

– Olli’s deep sleep optimization guide (use 10% discount code: BEN)

– BioMed Green Plus cubes

– Birch Sap

– Sprout Powder

– Ambronite meal replacement (use code: BENGREENFIELD for a 20% discount)

– FourSigmatic 10 Mushroom Blend Mushroom Extract (for Agaricus mushroom) (15% off with code: BENGREENFIELD)

– C8 Caprylic Acid

– Ceylon Cinnamon

– Madagascar Vanilla

– Organic Cayenne Powder

– FourSigmatic Chaga (15% off with code: BENGREENFIELD)

– Omica Organic Stevia

– Chocamine powder

– Neurosonic vibration tool (Use code: BIOHACKER for a 5% discount on the device)

– Powerplate vibration plate

– Jumpsport Mini-Trampoline

– Ben’s wild plant pesto recipe from Instagram

– Deep sleep enhancement article Olli wrote for the Ben Greenfield Fitness website

– Bemer PEMF mat

– Olli’s evening supplement stack: magnesiumzinctaurinephosphatidylserinetheaninefish oilcurcuminseleniumresveratrol, and EAAs

– Acupressure spike mat for sleep

– Pzizz app

– Sleepstream app

– Brain.FM

– NUCalm

– The Oura Ring

– Health Meditation (Guided By Sadhguru) – YouTube

– Black LED light blocking tape

– JOOVV Go (use code: BEN for a free gift at checkout)

– MobilityWOD balls

– Ben’s podcast on the NeckNest

– O2O2.com Facemask

– Biohacker’s chocolate (use code: BEN for 10% discount)

– Longevity tea

– Book: Inner Engineering by Sadhguru

– Boneco air humidifier

– Airinum air mask

– Eurolyser Smart

– Optimal mental recovery “stack”: Red light/infrared therapy + spike mat/spike pillow + PEMF or Bemer mat + binaural beats with noise-cancelling headphones + meditation + certain supplements (reishi & lion’s mane) + essential oil of lavender, power naps to maximize mental recovery

– Optimal business man’s workout “stack”: Vibration plate + electrical muscle stimulation + X3Bar + elevation training mask + cacao/coffee/cordyceps/beetroot juice for business man’s workouts during breaks

– Self-quantification “stack”: Tracking recovery with morning resting heart-ratemorning saliva cortisolurine test stripsKetonix for evaluating state of ketosis & fasting, night-time HRV (Oura), day-time HRV and periods of recovery (Garmin Vivomove HR), blood sugar fluctuation with Freestyle libre (combined with application of agaricus blazeiberberinecinnamonJarrow Formulas Glucose Optimizer, etc.), pulse oximeter (ihealth Air), blood pressure (ihealth Clear), quick sampling of hsCRP / homocysteine in the future (portable Eurolyzer Smart 700/340)

– Sauna “stack”: NiacinFourSigmatic 10 Mushroom Blend, cinnamonvanillacurcumingingerholy basiloregano.

Episode sponsors:

– Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10.

– Organifi Green Juice: Now you can get all your healthy superfoods in one glass…with No Shopping, No Blending, No Juicing, and No Cleanup. Get a 20% discount on your entire order when you use discount code: BENG20

– Hyperice: Hyperice is offering free shipping on all orders over $99 AND a chance to win the full recovery kit from Hyperice! You’ll be entered to win the full Hyperice recovery kit when you enter code: BEN

– Birdwell Beach BritchesQuality is our Gimmick isn’t just our slogan, it’s a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order, PLUS free shipping on any order over $99 when you use discount code: BENG.

Do you have questions, thoughts or feedback for Teemu, Olli or me? Leave your comments below and one of us will reply!

 

Ask Ben a Podcast Question

Get The Low Carb Athlete – 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!

 

22 THOUGHTS ON “MIND-BLOWING BIOHACKS YOU’VE NEVER HEARD OF, DEEP SLEEP ENHANCEMENT TRICKS, UPGRADING YOUR IMMUNE SYSTEM FOR TRAVEL, MINIMALIST TIME-HACKED WORKOUTS & MUCH MORE!”

  1. LENAR ABBASOV says:

    Ben, or Teemu: can you please specify the exact model of the Garmin watch Teemu is using? There are so many types, and it seems to an older model in the Garmin line-up… Really appreciate it!

  2. Darrin says:

    Hi Ben, do you have any info on where to get the salt that Teemu mentioned in the podcast? I’ve been searching for a while and haven’t come up with anything for an Indonesian mountain salt mine? Thank you so much!

    1. I tried on the podcast, it seems like it’s something that isn’t sold anywhere, but that he gets straight from the source.

  3. Dave Fellows says:

    Hi, what was the name of the continuous HSCRP monitor? I recall it was pretty expensive but interested in checking it out. Thanks!

  4. Clint moran says:

    Amazing notes and links!!!
    Many thanks for doing that.

  5. Mark says:

    In this episode you mentioned a pillow that you recomend for back sleepers. Can you share that? I could not find it in the show notes

  6. Livet says:

    How / when do you guys get to even get an actual date?

  7. Cara L Zaller says:

    Is there a less expensive option for the vibration mat for sleep? $5,000 is not in my budget but I need help with getting better deep sleep. I already use the Joov and haven’t seen any improvements in that area.

  8. Brennan Buchan says:

    Thanks for all the info and your obvious passion for your work! Was wondering if you could elaborate a bit more on the Niacin IR Sauna Protocol? Do you recommend a 1x/wk approach or more of the 30 day Hubbard-esque protocol? What dosage of niacin do you recommend using? Does it matter what form of niacin (flushing vs non-flushing)? Thanks guys!

  9. Scottie says:

    Looks like Oura “Moment” feature only available for iPhone right now. Android coming later this year..

    1. Fernando says:

      Thanks for that. I was wondering after not seeing it on my android.

  10. Chuck says:

    Does anyone commercially sell butter from cows which primarily eat wild herbs rather than mainly grass?

    1. Alpine Raw Milk Butter – SUMMER 2019

      This is what I use. Expensive but heavenly delicious.

  11. Bill Greenfield says:

    Really really boring

    1. Bob Carson says:

      Great contribution!

  12. Trevor says:

    Ben,

    I noticed you didn’t mention using blue light blocking glasses in the sleep section. Do you still use blue light blocking glasses, and if so, what brand?

    Thanks,

    Trevor

    1. Yes, I still use them. I like RA Optics: https://bengreenfieldfitness.com/raoptics (Code: BEN10)

  13. Jose says:

    Hi Mr. Greenfield,

    Do you know if the Viper 2.0 vibrating roller emits a significant amount of EMF?

    Thank you!

    1. No, they use lithium ion batteries which don’t emit EMFs, they simply are used in many devices that emit EMFs. The roller doesn’t have any sort of wifi, bluetooth, etc that would cause an issue either.

  14. Dale AKA Healthnut says:

    LOVE LOVE LOVE IT!! I already have the book. Very helpful information for longevity. Sure hope after 10 years of trying to
    have my hamstring back, I may find a golden nugget that will assist by trying some of the hacks. What a blessing all of you are to me!

 

Affiliate Disclosure

 

Welcome to Part 2 of 2 of my top 10 steps to biohack longevity. If you missed Part 1, you can check it out here. In this two-part series, I’m outlining in nitty-gritty detail some of my top tactics, hacks, strategies, systems and habits for ensuring that each of my days are completely conducive to optimizing not just physical performance, but also long-term health and longevity.

Before jumping into the seven habits I didn’t have a chance to address in Part 1, let’s begin with something highly relevant to longevity that just happened yesterday and that I’d be remiss to leave out of this article…

…I recently posted the following to my Instagram page:

So what exactly was I alluding to?

If you listened to the podcast episode “Telomere Testing: Everything You Need To Know About A Cutting-Edge New Longevity Test That Tells You Your Cellular Age.“, then you may already know about the company “TeloYears“, which I’ve been using for the past couple years to measure the efficacy of my anti-aging “biohacks”.

In short, inside every cell in your body are telomeres, the changing protective caps on the ends of your DNA strands that get shorter with age at a rate that can increase or decrease with lifestyle factors either positive or negative. Decades of research published in scientific journals has shown that shorter telomeres are associated with accelerated aging and aging-related conditions. When you are born, your telomeres are generally at their longest. However, throughout your life, every time your cells divide, the telomeres shorten. At a certain point, your chromosomes will reach a critical length and can no longer be replicated. When this occurs, a cell enters into a state of growth arrest known as “cellular senescence,” which is the cellular equivalent of aging.

TeloYears is a is a telomere health tracking program that uses your DNA to help you measure and improve your telomere. They specifically measure the length of your telomeres, then provide a results report that shows the age of your cells. This is important, since the rate of change of your telomere length is very individual and can be affected, both positively and negatively, by many contributing factors – including genetics, lifestyle, stress and environment. In fact, the rate of change is not constant even within the same person’s lifetime. You may be able to slow the rate at which your telomeres shorten with lifestyle interventions. For example, telomeres can shorten more rapidly during periods of stress such as serious illness or infection. Likewise, during periods of good health, the telomeric rate of shortening can slow significantly. Proper diet, exercise and stress management have all been shown to even increase telomere length.

Get The Low Carb Athlete – 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!

 

In the Telomere Diagnostics lab at TeloYears, they measure the average telomere length (ATL) found in the DNA using a procedure called qPCR (quantified polymerase chain reaction), which is apparently a pretty accurate method of measuring telomere length and by far the most referenced in scientific literature. ATL is the mean length of all telomeres in a given blood sample that you provide via a single drop of blood from your finger that you mail into TeloYears.

So why am I telling you all this?

As I alluded to above, I was pretty shocked when I received the results of my latest TeloYears analysis. Check it out:

In short, compared to my first TeloYears test, in which I tested at a chronological age of 34 and a biological age of 37, and my second test, in which I tested at a chronological age of 35 and a biological age of 36, I’m now at a chronological age of 36 and a biological age of…

…20!

That’s right: what you are about to read here in Part 2 and what you already discovered in Part 1 actually freaking’ works. And as I briefly alluded to in Part 1, this isn’t all about grasping at straws and an endless pursuit of trying to live longer simply for the sake of living longer or desperately “running from death”.

Instead, this is about looking, feeling and performing like a million bucks – being able to leap out of bed in the morning, jump and click your heels together, and tackle the day; being able to not just see your grandkids hit a home run but actually be out on the baseball field throwing the ball around with them; being able to have sex, climb mountains, do triathlons, lift weights and experience life’s adventures in your 70’s, 80’s, 90’s and beyond.

In other words, it’s not just about quantity of years, but also the quality of those years. That’s what I’m trying to teach you with posts like this. So, that being said, let’s dive into Part 2, shall we? 


Step 4: Eat A Big Ass Smoothie (Or Some Kind Of Biohacked Cocktail)

In the past, I’ve recorded some very interesting podcasts with folks such as Darin Olien and Shawn Stevenson, in which we discuss specific foods and compounds that can increase one’s own stem cell health and support endogenous production or proliferation of stem cells. 

Since I’m a big fan of the shotgun approach (AKA, take everything that’s been proven to be good for something and simply shoving it all into my gaping maw at once), I dump quite a few such nutrients into my morning smoothie, including:

Pau D’ Arco bark tea blended with turmeric and sunflower lecithin as a smoothie “base” (read details here)

Colostrum, consumed in capsule form or broken open and dumped into a smoothie

Curcumin, found in both my morning multivitamin and also added to the bark tea mentioned above

Marine phytoplankton, added as a whole dropperful into the smoothie

100% aloe vera juice, added as a shot to the smoothie

Coffeeberry fruit extract, added as a whole dropperful into the smoothie

Moringa, added as a heaping tablespoon to the smoothie

Typically, I’ll blend the concoction above with about 20g of a good, clean protein powder along with a big Theodore Roosevelt sized mug of ice and a dropperful of organic stevia, and then, once blended, I top with crunchy goodies such as organic unsweetened coconut flakesspirulina or chlorella tabletscacao nibs or organic frozen blueberries – all of which (except the coconut flakes perhaps) also confer good longevity-enhancing properties.

Finally, it should be noted that although my morning smoothies are hefty, voluminous, and push 800+ calories, I’m only consuming them after having fasted for the previous 12-16 hours (e.g. if I finish dinner at 8pm, the approximate time I’d eat breakfast would be about 10am), and during that fasted window, I’m typically performing some kind of easy morning workout, along with a cold soak or a cold shower. Once I drink this smoothie, I don’t eat anything at all again for the next 4-6 hours.


Step 5: Don’t Work Like A Normal Person

I’m often asked how I get anything productive done when I’m “biohacking” all day long. After all, how can one churn out an article like the one you’re reading when they’re splayed out on the cold bathroom floor with a coffee enema up their butt?

In reality, the majority of the self-improvement techniques I use are simply things I’m incorporating passively while I work. Allow me to paint a picture for you to show you what I mean. As I type this article…

…my desktop essential oil diffuser is diffusing rosemary essential oil for cognition and memory…

…behind me is an infrared JOOVV light panel for promoting collagen and skin health, along with testosterone and nitric oxide production…

…on my head is a Vielight photobiomodulation device for enhancing alpha brain wave production and increasing mitochondrial activity in neural tissue…

…I’m sitting on a Salli saddle chair to keep my pelvic bones in alignment, but I’ll switch frequently through the workday (about every 20 minutes) to a FluidStance balance board, a Topo Mat, a TruForm treadmill and a Mogo stool

…I’m blasting the air I’m breathing with a NanoVi Eng3, which enhances DNA repair and good reactive oxygen species production…

…my overhead lights during the day blast me with blue light via the Lighting Science Awake & Alert Bulbs, and then switch to a RubyLux red bulb for the evening work…

…I have a Flexpulse PEMF device that I move around my body throughout the day as I’m working to hit any sore spots or injured areas…

…I’m sipping throughout the day on mushroom tea blendsgreen tea polyphenolsexogenous ketones and essential amino acids – all calorie-free ways to mimic calorie restriction, increase muscle repair and protein synthesis, and increase cognition…

…and most importantly, none of what you’ve just read takes me any additional workday time to implement. I walk into my office, hit a few switches, and jump into 4-5 hours of deep work with all this stuff working on my body while all I do is simply focus on working.

In other words, figure out how to hack your environment to sustain movement and “making your body better” throughout the workday, but figure out how to do it in a way that still allows you to be a productive member of society. You’ve just discovered how I do just that.


Step 6: Eat A Big Ass Salad

I’m a firm believer that about the maximum amount of deep, focused work that one can do on a daily basis is about 4-6 hours (read Cal Newport’s book “Deep Work” to learn more about this idea). Based on this, after I’ve finished my morning smoothie around 9:30 or 10 am, I often don’t emerge from my office to eat lunch until 2 or 3 pm.

My entire lunch – and frankly, every meal I eat each day – is highly focused on the concept of…

…”glycemic variability.”

In a nutshell, as you can see in the article, “Glycemic Variability: How Do We Measure It and Why Is It Important?“,glycemic variability (also known as “GV”) refers to blood glucose oscillations that occur throughout the day, including hypoglycemic periods and postprandial (after a meal) increases, as well as blood glucose fluctuations that occur at the same time on different days. According to the article I referred to above “the broad definition of GV considers the intraday glycemic excursions, including episodes of hyperglycemia and hypoglycemia”.

Now, if you find white lab coats sexy, science makes you salivate, and you know your biochemistry cycles back-and-forth, you may want to get into the nitty-gritty science of glycemic variability in this fantastic podcast by my friends from NourishBalanceThrive.

But in plain speak, glycemic variability basically refers to how much your blood sugar bounces around at any given point in your life. And when it comes to your health, it is, in my opinion, a more important variable to consider than cholesterol, vitamin D, minerals, telomere length, cortisol, testosterone or just about any biomarker one could ever measure (except, perhaps, inflammation, which I would rank right up there with glycemic variability).

This is why, in a food presentation I gave last month in New York City, entitled “A Biohacking Adventure: 7 Culinary Tactics For Enhancing Health & Longevity“, I began by tackling the concept of glycemic variability, and discussing a host of tactics to keeping blood sugar fluctuations at bay, including chewing your food 25-40 times, carb backloading, the pre-meal use of digestifs and bitters, two teaspoons of ceylon cinnamon each day, bitter melon extract , organic apple cider vinegar shots, fish oil, pre and/or post-meal physical activity and much more.

Based on this concept of glycemic variability, and also based on the concept that to reduce decision making fatigue and to reduce dietary variation (e.g. not knowing how many damn calories you’re eating because your meals fluctuate so much) my lunch is just about the same thing every day, this is what my midday meal looks like:

I add a handful of wild plants or organic produce, such as arugula, nettle, spinach, thyme, cilantro, parsley, etc. to a large bowl. Over the plants, I put Japanese shirataki noodles (they’re zero calories and zero carbohydrates) that I have sauteed – along with one can of sardines – in fennel seeds, olive oilsea salt, black pepper, cayenne and turmeric. I then top with a handful of walnuts, brazil nuts, macadamia nuts, almonds or any other “healthy” nut and a squeeze of half a lemon. I then eat the entire salad wrapped like a burrito in a nori seaweed wrap. The size of my salad typically necessitates two seaweed wraps, and thus my lunch is basically two big-ass salad-sardine burritos. And that’s lunch, folks. I can make it in 10 minutes flat, it tastes amazing, and if you haven’t yet tried this salad method, you are, in my opinion, missing out on a crucial component of your culinary existence.


Step 7: Nap Like A Princess

Lunch now gently settled in my stomach and my blood glucose well-stabilized, it is now time for my daily nap. Not only do I sleep 7-8 hours each night, but nearly every day of the week, I inject my body with an enormous “second surge” of energy by passing out in bed for an afternoon 20-45 minute siesta.

But – and you probably saw this coming – in the same way that I do not work like a normal person or eat like a normal person, I do not nap like a normal person. Here is my patented 3-step napping sequence, which allows me to blast my body with infrared rays, negative ions, artificial intelligence relaxation sounds and pulsated compression therapy, all while asleep.

Step 1: turn on Biomat. This bad boy produces deep-penetrating, far infrared rays along with negative ions that act on the cell membranes to restore a proper electrochemical gradient. It’s basically like snuggling up with a warm, highly scientific teddy bear.

Step 2: slip into Normatec boots. Designed by a NASA engineer, these boots use pulsated compression to pump blood from my toes all the way up to my heart, making my legs feel light as a feather when I get up from my nap.

Step 3: turn on my Brain.FM app with Sony noise-blocking headphones. This app, which has settings for creativity, focus, and relaxation, uses a sequenced series of sounds to lull my body out of work mode and into sleep mode, and has settings for a 15, 30 or 45 minute power nap.

And that’s it. Yes, I will admit: that is one damn spendy nap. But it is oh-so-glorious to wake up with a head as clear as a bell – ready to conquer my workout and crush the rest of the day, instead of spending the latter half of my day tired and demotivated with a slight haze of brain fog.


Step 8: Do A Weird Workout

Based on your built-in chronobiology, it’s in the afternoon when your body temperature peaks, your post-workout protein synthesis peaks, your reaction time peaks and your ability to handle a difficult workout session peaks – making the latter half of the day a perfect time to throw down a difficult workout. This is far superior to working out hard in the morning, when your body already has produced a natural surge of cortisol and when you’re far more likely to engage in post-workout compensatory eating and justifying sitting on your ass during the workday because you crushed a 5 am WOD.

So what do I mean by “weird workout”?

While I can often be found running through the outside forest, climbing ropes, hauling sandbags, carrying rocks and flipping tires, if my time is limited or I’m in an intensive season of writing, working or building Kion, I will definitely use specific biohacks to enhance the efficiency of my workout and squeeze a huge amount of fitness-building into a very short period of time.

For example, a typical afternoon workout for me would involve:

-15 minutes of hypoxic/hyperoxic training on my bicycle, which is set up next to a LiveO2 unit that allows me to switch between hypoxia (low oxygen) and hyperoxia (high oxygen) as I work through a series of short, explosive sprints. This exposes my body to the mitochondrial building equivalent of spending an entire 24 hours in a hyperbaric oxygen therapy chamber or going on a 3-hour bike ride, but squeezes it all into a brief 15 minute window.

-15 minutes “single-set-to-failure” training. I’ll then move on to perform 60-90 seconds of an isometric contraction to complete failure by using a special force plate called a “PeakFitPro“, which pairs to my phone and allows me to completely exhaust a muscle group during one single, difficult set. A typical workout would include benchpress, pulldown, overhead press, deadlift and squat. Doug McGuff’s book Body By Science does a good job explaining how this approach develops both cardiovascular fitness and strength simultaneously, while resulting in a very large surge of post-workout growth hormone (which is enhanced even more by the fact that I do not eat anything for 2-3 hours following my afternoon workout). 

-15 minutes infrared sauna. To boost red blood cell production and nitric oxide production, and to further enhance cardiovascular adaptations to the workout above, I’ll finish things off with a sweat and several ELDOA and Core Foundation moves in a full spectrum infrared sauna

You do the math. That’s 45 minutes total. If you complete a workout like this 2-3x/week, you are using better living through science and fun, cool tools to gain big breakthroughs in fitness in a relatively short period of time. When combined with an active workday in which I take frequent breaks for movements such as kettlebell swings, hex bar deadlifts, burpees and jumping jacks, I can keep myself in very, very good shape with just 3-4 hours per week of formal training using the scenario I’ve just described.

Of course, I understand that a LiveO2 system, a PeakFitPro and a Clearlight infrared sauna cost a chunk of change. But look at it this way: if you’re biohacking on a budget, you can simulate these type of workouts with less expensive equipment. For example, try 10 rounds of a 30-second sprint with a TrainingMask on, followed by a 30-second recovery with the mask off. Then move on to a super slow 60 seconds up, 60 seconds down repeat of pushup, pullup, overhead press, deadlift and squat. Finish up with an extremely hot soak in a hot tub, a dry sauna or a steam room at the gym. Voila!


Step 9: Be With People & Learn Stuff

I’ve always taught my twin boys that love is the greatest emotion you can have in your life. Heck, love is the greatest emotion in the universe. In the book “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest“, you can read about how love in relationships, love in families, being loved, feeling love and giving love is one of the biggest keys to happiness and longevity.

On the flipside, the mortality risk for people who find themselves socially isolated is just about equal to that caused by obesity and physical inactivity. Having close relationships actually increases your lifespan at a rate equal to that of quitting smoking (a Dr. James House at the University of Michigan has discovered the chance of dying over a period of 10 years increases by 10% for people who live alone or have only a few friends compared to people surrounded by friends and family). Dr. John Cacioppo from the University of Chicago and Dr. Steve Cole from UCLA have also  researched the effects of loneliness on health, and shown that people who are socially isolated possess weaker immune systems and have  higher rates of cancer, heart disease, heart attacks and strokes than people with more social connections, along with increased levels of inflammation, higher blood pressure, and higher heart rate.

This is why, as evening approaches, we place such an enormous value on hanging out as a family, eating dinner together, sharing our gratitude journals, gathering with friends, playing music, singing, sitting in the sauna and hot tub and (my personal favorite) playing Exploding Kittens and Bears vs. Babies.

The evening is also a time I often reserve to learn new stuff and “make smoke come out my ears”. Why? It’s just another longevity tactic. See, for a long time, it was believed that as we age, the connections in our brain become fixed. But research has since shown that the brain never stops changing through learning. Neuroplasticity is the name given to this capacity of the brain to change with learning, literally by forming new neuronal connections and altering the internal structure of the existing synapses in the brain.

Take London taxi drivers, for example. They possess a larger posterior hippocampus than London bus drivers. This is because this specific region of the brain specializes in acquiring and using complex spatial information in order to navigate efficiently. Taxi drivers have to navigate around London while bus drivers follow a limited set of routes. No…I’m not cruising a taxi around town at night with my family. Instead, I’m a fan of relaxing but challenging activities that have been proven to induce neuroplasticity such as delving into a new language, reading a challenging book, or playing guitar and ukulele.

I’d be remiss not to mention the fact that the evening is also the time when – after restricting carbohydrates the entire day – I eat carbohydrates ad libitum (that means “as much as I feel like” for those of you who don’t fancy Latin) from healthy starches and sirtuin-rich foods that promote longevity. This means that I typically eat about 100-200g of carbs from sources such as sweet potato, yam, taro, slow-fermented sourdough bread, berries, soaked and rinsed quinoa, amaranth, millet, etc. – along with a touch of dark chocolate and red wine. This is always preceded by a couple capsules of Kion Lean to shove that glucose into muscle and liver tissue more easily. If you really want to wrap your head better around why I do these carb evening “refeeds”, then check out the carb backloading program by my friend John Kiefer.

As for the wine? I do indeed have a specific timing sequence for any alcohol I drink at night. Here’s a separate article I wrote that spells it out.


Step 10: Sleep Like A Ninja

My sleep is amazing. I don’t want to sound like I’m bragging, but after years of struggling with insomnia and poor sleep cycles or lack of deep sleep, I really have cracked the code on getting a good night’s rest. My friend and Kion Certified Coach Alex Fergus has written an excellent post at “How To Improve Sleep: 25+ Experts Share Their Helpful Tips” that is jam-packed with plenty of amazing sleep hacks, but currently, my biggest wins are as follows:

Sleepstream app to play relaxing sounds and binaural beats while I sleep. I prefer to set it on the white noise-ish setting of “Sleepstream Noise” and use the “deep sleep” setting for the binaural beats. 

Chilipad. I set mine at 55 degrees to keep my core temperature low during the evening.

Lavender essential oil. Similar to how I diffuse rosemary, peppermint or cinnamon in my office to keep me awake and alert, I diffuse lavender (or occasionally chamomile, rose or bergamot) at the bedside to enhance relaxation.

Wraparound sleep mask. You need something luxurious that will block out all light – not the free, crappy sleep mask you received on your last international airline flight.

Blue light blocking glasses. A must for any evening screen-viewing activities, and for a bonus, pair this with Iris installed on your computer and this nifty phone red light trick.

-Low blue lights in the bedroom. I prefer the “biological LED” sleepytime bulbs created by the company “Lighting Science”.

-PEMF via the FlexpulseDeltaSleeper and/or Earthpulse. I have a few different Pulsed Electromagnetic Field devices and each acts somewhat similarly by simulating the natural electromagnetic frequencies the planet earth produces to enhance deep sleep. 

CBD. I take about 40mg before bed.

Sleep remedy. I take one packet before bed (with the CBD) then another packet if I wake up during the night.

CBD vape pen. I take a few puffs on this if I wake up during the night.

Similar to my office setup, this isn’t as laborious or time-consuming as it appears at first glance. Within 5 minutes I can have all these sleep hacks set up and ready to rumble for a solid night of rest and recovery.


Summary

So that’s it!

You can click here to go check out Part 1 if you missed it.

You can click here to get your own telomeres analyzed with Teloyears.

You can click here to see 10 of the other best ways to see how fast you’re aging and what you can do about it.

And sure…I know things can get confusing because as a self-experimenting immersive journalist and author I certainly try new supplements, tools, gear, technology and biohacks for many of the health and longevity enhancing goals you’ve just finished reading about. So yes, this means my “routine” two years from now may be markedly different than what you’ve just discovered, but my promise to you is that I will continue to keep you informed of all the new tactics I discover, implement and find success with so that I can tell you what works best, what doesn’t work at all, and what simply gives you explosive diarrhea, a pounding headache, strange smelling sweat and odd skin growths. Fair enough?

And finally, if you have questions, thoughts or feedback for me about any of the ten steps you’ve just discovered, simply leave your comments below and I will reply! Thanks for reading.

 

Ask Ben a Podcast Question

37 THOUGHTS ON “PART 2 OF 2: MY TOP 10 STEPS TO BIOHACK LONGEVITY (& HOW TO GET MANY, MANY WEIRD LOOKS FROM YOUR NEIGHBORS)”

  1. Trisha says:

    Do you still recommend honey (with coconut oil and sea salt) before bed to promote sleep? Would that interrupt the fast that began when you finished dinner? Does having a tiny shot of glucose help your brain “clean house” while you are asleep?

    1. Yes, it would break your fast, but it can still be helpful for sleep… Simply start your fast after consuming your “treat”, and probably best to do so a couple hours before sleep.

      1. Trisha says:

        Thank you for replying so quickly! I have tried what you suggested for the last month or so, and I’m not sure the honey/oil/salt mix is as effective when consumed a few hours before sleep. I’ve read that some people keep this sort of salty sweet fat “treat” mixed up in a jar by their bed to take immediately before sleep, because it is meant to fuel your brain during sleep, not to be burned off by your body by activity in the hours before sleep (not exercise, just movement and tasks). So you have an opinion on this?

  2. My associate just said – Ben is a better version of you! (currently working at my desk with a blue light filter on the computer and kneeling on an air disc). Great post, keep it up

  3. CSue says:

    I did a teloyears in May 2017 and was 4% older than my chronological age. I re-tested in Sept 2018 and was 29% younger than my chronological age! I am now 54 and am 37 in teloyears

    I live a healthy lifestyle, had been taking supplements and exercising, using a sauna, intermittent fasting, eating lchf, always trying to optimize sleep. What I changed between the 2 tests was:

    – started extended fasting (42-120 hours)

    – took NAD+ (nicotinimide riboside) the last 7 months

    – took DHEA the last 7 months

    – started bio-identical estrogen and progesterone around the time of the first test

    – started lifting weights regularly and built muscle

    – used Oura to track sleep (although haven’t really made any progress on improvement)

    1. CSue says:

      I forgot, I also started taking iodine during this time. This has improved my thyroid function and improved my fluoride toxicity.

  4. Attila says:

    Hi Ben. Is there a possibility to have teloyears measurement in Europe?
    Thanks,
    Attila

  5. RangerUp13 says:

    Ben, regarding glycemic variability, what blood glucose range should a healthy, fit, non-diabetic in their 20’s shoot for? Thanks.

14 Biohacking Secrets I Discovered In The Brand New Biohacker’s Handbook.

Affiliate Disclosure

biohackers handbook
 

Last year, in the post, “11 Indispensable Lessons I Learned From The Biohacker’s Handbook Of Exercise,” I introduced you to my biohacking friends from Finland – a pioneer of holistic medicine in Finland, human technology and self-quantification specialist, Teemu Arina, superfood hunter and nutritionist, Jaakko Halmetoja, as well as Dr. Olli Sovijärvi, MD.

At that time, the exercise chapter was the only chapter of their epic book on biohacking that had actually been translated into English.

But I’m happy to announce that their entire, 544-page “Biohacker’s Handbook” has now been released in the English language and boy-oh-boy – it’s an absolutely stellar read jam-packed with tips, tricks, and hacks I’ve never before seen. It’s the ultimate addition to any health, fitness, and nutrition enthusiast’s coffee table or bookshelf.

In this article, I’m going to share with you 14 biohacking secrets I gleaned from the brand new beautiful hardcover book, which they describe as the “definitive guide to upgrading yourself and unleashing your inner potential.” If you like what you see, you can click here to get the new book, and use code: BEN for a 10% discount.


#1: Power Up Your Marinades

Throughout history, food has been marinated in herbs, fats, citrus fruit, vinegar, and alcoholic beverages such as wine and beer to preserve the food and improve its flavor. Studies have also found that marinades affect the amount of harmful compounds forming in cooked food.

Reduce harmful compounds by marinating:

  • The amount of heterocyclic amines (HCAs) is reduced by up to 90% when the meat is marinated for 4 hours or more in alcoholic beverages and strong spices such as garlicgingerthymerosemary, and chili or when food is marinated for 6 hours or more in beer.
  • Cherries, blueberries, blackcurrants, plums, and kiwifruit used in marinades effectively reduce the amount of HCAs.
  • Adding vitamin E to the marinade reduces the amount of HCAs.
  • Adding vitamin C reduces the amount of glycotoxins.
  • Adding turmeric diminishes the effect of glycotoxins.
  • Frying in extra virgin olive oil produces the least HCAs compared to other oils such as rapeseed oil.
  • The amount of AGEs can be reduced by using sour ingredients such as lemon juice and vinegar in the marinade.
  • The amount of potentially carcinogenic substances can be reduced by adding glucose during browning.
  • The amount of acrylamide in potatoes can be reduced by blanching them before frying.
  • Adding amino acids such as glycine and glutamine to the dough before baking reduces the amount of acrylamide by up to 90%.

#2: Prepare Your Eggs With Wisdom

Eggs should be prepared in a way that maintains the flavor and nutrient density as much as possible:

Get The Low Carb Athlete – 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!

 
  • The main egg white protein consisting of albumin contains enzyme inhibitors when raw. Because of this, the egg white should be cooked.
  • Avoid eating just the egg white.
  • Conalbumin interferes with iron absorption, avidin hinders the absorption of the Vitamin B complex.
  • The yolk should be eaten raw or slightly cooked. Frying or boiling oxidizes fats, denatures proteins and destroys one half of the precious xanthophylls of the egg.
  • In terms of flavor and consistency, even a small difference in the cooking water temperature changes the egg structure.
  • Keep eggs in room temperature and use within 7 – 10 days.
  • Refrigerated eggs will keep for approx. 30 – 45 days.
  • Do not eat eggs that are old, have a broken shell, or a watery egg white.

The book also contains several fantastic tips for choosing the right type of eggs.


#3: Try Berry Powders

Berries contain important building blocks for eyes. Mix berry powders of different colors in equal measure, for example:

Mix one tablespoon of the powder in your breakfast each morning. For comparison, 1 teaspoon of high-quality berry powder is equivalent to a half cup of berries.


#4: The Best Biohacked Ice Cream Recipe Ever

This heavenly ice cream combines the nutrient-rich properties of egg yolks, the benefits of fats, green tea polyphenolstrace elements and vitamins BC and E. Instead of causing sluggishness, the ice cream increases mental agility and improves cognitive performance due to the combined effects of fats, xylitol and caffeine, and theanine from the green tea. If MacGyver were to start his day with ice cream, this would be it.

Ingredients:

Directions:

  1. Melt butter and virgin coconut oil in a water bath.
  2. Mix all ingredients in a blender and pour into a dish.
  3. Freeze overnight in a freezer or prepare in an ice cream maker.
  4. Garnish with bee pollencoconut shavings or sea buckthorn berries.

If you dig this recipe, you also need to try the coffee recipe you’ll find in the book.


#5: The Ultimate Hangover Cure

Ingredients:

Blend the ingredients in a blender.


#6: Get The Most Out Of Isometric Training

Basic Principles of Isometric Training

  • Use maximal muscle contractions.
  • The set length is 1-10 seconds (increases maximal strength).
  • The set length is 45-60 seconds (increases muscle mass).
  • Use three different joint angles per exercise.
  • Rest between sets using a ratio of 1:10 (for example, 3 seconds of exercise, 30 seconds of rest).
  • Isometric exercises may be performed alongside dynamic exercises (the recommendation is to perform explosive exercises followed by isometric exercises).
  • Isometric exercises may be performed at the beginning or end of the training session. This way they activate the neuromuscular system in preparation for strength and speed exercises.

Sample exercise – maximal strength:

  • Deadlift (+ 125% 1RM): 6 sets x 6-second maximal lift.
  • The bar must be heavy enough to not move at all.
  • Use maximal muscle tension throughout the body.

Sample exercise – muscle and strength endurance:

  • Superset for biceps (3-4 sets).
  • Bicep curl with a bar x 8 repetitions (30-second recovery).
  • Isometric bicep tension at a 125-degree joint angle x 45 seconds.

The book also gets into a form of isometric training called “Eccentric Quasi-Isometric Training (EQI),” which I found quite intriguing.


#7: Try The “Gibala Method” As A Hyper-Effective Form Of Cardio

The Gibala method is based on a 2010 study conducted on students, published by Martin Gibala, a doctor of Physiology. The goal of the study was to determine the effect of high intensity (100% VO2max) interval training on general performance using a method that is safer and of slightly lower intensity than the Tabata method.

The study continued for two weeks during which six stationary bike workouts were completed. Each workout included a 3-minute warm-up phase followed by the interval phase: 60 seconds of action followed by 75 seconds of rest, repeated 8-12 times. There was no control group involved in the study. Gibala found out that this method achieved the same oxygen uptake benefits at 5 hours of constant pace endurance training per week. The method also significantly increases the force generation capability of muscle cells and improved sugar metabolism.


#8: Increase Your Brain Plasticity With A Few Proven Methods & Nutrients

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

  • Caffeine ( transcranial direct-current stimulation)
  • rTMS (repetitive transcranial magnetic stimulation)
  • Nicotine
  • Meditation
  • Racetams such as Piracetam (note from Ben – I primarily use Qualia for this, as it’s close to racetams but more natural and even more powerful). You can use code: GREENFIELD2018 to save some money on 
  • Magnesium (especially Magnesium Threonate)
  • Forskolin

#9: Use Cinnamon As A Memory Aid

According to a recent study (2016) conducted on mice, consuming cinnamon may improve memory function and brain plasticity in individuals with learning difficulties. Other studies conducted on rodents indicate that cinnamon slows down the deterioration of cognitive skills and improves the functional abilities of individuals suffering from Parkinson’s disease. It is possible that the future will see similar effects detected in humans.

Be cautious with cinnamon. It does have some toxicity, and the book has several little-known tips about which cinnamon to use and why.


#10: Drink The Brain-Boosting Chocolate Chai Chaga Boom

Ingredients:

Directions:

  1. Pour a liter (4 cups) of spring water in a saucepan. Add 1 tbsp chaga powder and 1 tsp golden root. Brew for 30-60 minutes until the liquid is dark in color. Add water if needed during the process to account for evaporation.
  2. Strain the warm liquid into a blender and add the remaining ingredients. Blend for 30 seconds and enjoy.

The beverage gives you energy, warms the body and offers a stimulating effect in a pleasant and consistent manner while providing a large number of nutrients. This elixir has the properties that support the immune system and the function of the cardiovascular system.


#11: Use The “Eisenhower Matrix” To Get More Done, Faster

The Eisenhower Matrix, also referred to as Urgent-Important Matrix, help you decide on and prioritize tasks by urgency and importance, sorting out less urgent and important tasks which you should either delegate or not do at all.


#12: Speed-Read With Ultra Precision

When you start reading, do the following:

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

Keep the following goals in mind:

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

After reading and studying:

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

#13: Minimize Your Radiation Exposure When Flying

  • Animal tests indicate that taking a large dose of antioxidants (such as glutathioneastaxanthinseleniumVitamin E, coenzyme Q10NACVitamin C, and Alpha Lipoic Acid before flying reduces the oxidative stress caused by radiation.
  • Animal tests indicate that taking a large dose of Omega-3 fatty acids (particularly DHA) before flying prevents inflammation caused by UVB radiation and reduces oxidative stress in the brain.
  • Animal tests indicate that taking fairly large doses of chlorella (500 mg/kg) and/or spirulina (60 mg/kg) before flying may provide protection from gamma radiation.
  • The regular consumption of potassium iodide, including before flying, protects the thyroid from radioactive iodide.
  • Speed up the exit of radioactive toxins from the intestine using activated charcoal and zeolite.
  • Avoid flying between 8 AM and 5 PM. the best time to fly is at night as radiation exposure is significantly lower when the sun is not visible.
  • Ask for a pat-down instead of a radioactive body scan (particularly in the United States).

#14: Try A Blood Sugar Balancing Cocktail

To be consumed approximately 30 minutes before a high-carbohydrate meal:

Read the book to get a bonus: the delicious blood-sugar balancing smoothie!


Summary

So that’s it. But I’ve only really scratched the surface of the host of valuable information within the pages of this book.

Weaving in practical knowledge gleaned from the biohacking trenches and combining modern technology with ancestral wisdom of foods, herbs, spices, fitness enhancement and more, the book is an absolutely epic read and a must-have for any true biohacker’s library. Whether you’re a beginner, intermediate or advanced, this massive book contains everything you need to optimize your life, and in this article, I’ve only scratched the surface of the knowledge and wisdom you’ll find inside the Biohacker’s Handbook.

This book really does take the latest research into holistic health and turns it into practical and applicable information in a visual and readable format. With more than 1500 references and hundreds of images, Biohacker’s Handbook is “the missing manual of the human body” and an essential addition to the library, work desk, kitchen, gym, suitcase, or bedroom of anyone with a genuine interest in optimal human performance, health, and well-being.

Since the book is self-published, it’s not available on Amazon, but you can click here to get it now, fresh-off-the-presses and use code: BEN to save 10% (there is also an electronic version). Enjoy!

P.S. These same guys also put on some of the best biohacking conferences on the face of the planet, and I’m a frequent speaker at these events, which span the globe from Helsinki to London to Stockholm to Toronto and beyond. You can get access to all six of their Biohacker Summits and 58+ hours of high-quality video content here. This is a fantastic accompaniment to the book.

 

 

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