Bio-hacking
Technically, bio-hacking is biological experimentation (as by gene editing or the use of drugs or implants) done to improve the qualities or capabilities of living organisms especially for individuals and groups working outside traditional medicine, but has now come to encompass a wide range of pursuits. We are going to interpret bio-hacking as protocols designed to manipulate your brain and body with a view towards optimising human performance outside the realm of traditional methodology.
SLEEP
Sleep can have a huge impact on muscle gain and overall health and will make or break your results in the gym. Increasing duration and quality of sleep can:
Increase muscle mass
Reduce stress and anxiety
Increase testosterone
Reduce injury risk
Improve memory and mood
Help lose fat
Boost immune system
Increase HGH (human growth hormone)
Hack your sleep:
Expose yourself to natural sunlight for 1-1.5 hours after you wake up in the morning.
Keep the bedroom cool - between 60-68 degrees Fahrenheit (15-20 Celsius)
Sleep hygiene - using the bed only for sleep reinforces a healthy sleep/wake cycle and more strongly reinforces the link between the bed and sleep, which may make falling asleep easier.
L-tryptophan-1000 mg 1-2 hours before bedtime.
Calcium and vitamin B6 help the central nervous system function properly, while folate and vitamin C facilitate the reaction to 5-HTP, a precursor to serotonin.
Magnesium glycinate
According to the World Health Organization, an estimated 75% of the population is deficient in magnesium. This mineral is crucial for over 300 reactions in the body, and in relationship to sleep, it plays an essential role in regulating melatonin and GABA levels.
While many forms of magnesium exist, magnesium glycinate is one of the most bioavailable. It acts as a mild sedative, increasing deep sleep while decreasing the time it takes to fall asleep, night-time cortisol levels, and periodic leg movements which may disturb sleep quality.
How to dose magnesium glycinate for sleep:
200-400 mg depending on individual sensitivity and baseline magnesium levels.
To maximize the therapeutic potential of this supplement, it can be taken with calcium citrate, which synergizes with magnesium and supports high-quality sleep.
Learn more about magnesium as a sleep aid.
HGH (human growth hormone)
HGH (human growth hormone) helps to maintain, build, and repair healthy tissue in the brain and other organs. This hormone can help to speed up healing after an injury and repair muscle tissue after exercise. This helps to build muscle mass, boost metabolism, and burn fat. HGH is also said to benefit the quality and appearance of the skin.
SAUNA
Sauna use can cause a robust release in growth hormone, which varies according to time, temperature, and frequency. For example, try 2 x 20-minute sauna sessions at 80°C (176°F) separated by a 30-minute cooling period. This has been shown to elevate growth hormone levels two-fold over baseline. Other protocols include 20-30 minute sessions 3 per week with a day’s rest in-between each session.
[1] http://www.ncbi.nlm.nih.gov/pubmed/24304490
[2] http://www.ncbi.nlm.nih.gov/pubmed/999213
[4] http://www.researchgate.net/publication/19372559_Endocrine_effects_of_repeated_sauna_bathing
[5] http://journals.indexcopernicus.com/abstract.php?icid=890538
BOOST TESTOSTERONE WITH RED LIGHT ON YOUR BALLS
Studies support the use of red and near-Infrared light therapy for naturally boosting testosterone. To the surprise of most, exposing the torso and the testes to specific frequencies of light in the red and near-Infrared range has been shown to increase testosterone in men.
https://bengreenfieldfitness.com/article/biohacking-articles/red-light-therapy-benefits/
https://steemit.com/life/@biojosh/red-light-on-your-testicles-boosts-your-testosterone-levels
FASTING
Potential benefits of ADF (alternate day fasting) include reduced belly fat and overall body weight. Fasting also Increased ketone bodies (water soluble molecules produced by burning fat). These molecules are known to promote health and reduce levels of biomarkers consistent with inflammation and age-associated diseases. This benefit even extends to non-fasting days. There are many different variations of ADF, start with one day a week and see how you feel. The general consensus is to allow about 500 calories on fasting days.
https://www.nhs.uk/news/obesity/alternate-day-fasting-may-help-aid-weight-loss/
COLD SHOWERS
Cold showers have many exciting benefits. Scientific studies have found that taking a cold shower increases the amount of white blood cells in your body. These blood cells protect your body against diseases. Researchers believe that the mechanism stems from improved circulation and metabolic rate, which in turn stimulates the immune response.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/
https://pubmed.ncbi.nlm.nih.gov/?term=cold+showers
MICRO-DOSING WITH PSYCHEDELICS
Micro-dosing is becoming more and more popular with entrepreneurs trying to get an edge. It involves taking around a tenth of a full dose of LSD or psilocybin (the active ingredient in magic mushrooms). It’s not enough to make you hallucinate and it hasn’t been studied much, but people report that it produces some valuable effects nonetheless. According to recent news articles, many entrepreneurs in Silicon Valley are taking it a couple of times a week; they report increased creativity, focus, empathy, and positivity. There is a theory hallucinogenics are going to be the future of antidepressants.
https://www.independent.co.uk/news/long_reads/psychedelic-drugs-new-class-antidepressant-albert-hofmann-lsd-a8437201.html
BAD TRIPS
Schizophrenia affects 20 million people worldwide but is not as common as many other mental disorders. Hallucinogens in general should be avoided by anyone who is suffering with this disorder. The main risk with LSD, Ayahuasca, and psilocybin is having a bad trip – running into painful or negative thoughts that consume you and can cause lasting psychological damage. This is a very real downside. Protecting against a damaging bad trip can come down to what psychedelic researchers call “set and setting.”
BREATHING
Conscious breathing activates the body's relaxation response, which in turn reduces blood pressure, which in turn lowers the risk of stroke and improves cardiovascular health. It's also good for digestion and general immunity, both of which are impaired by stress.
NASAL BREATHING
Nose breathing is beneficial primarily because it allows your nasal cavities to:
Reduce exposure to foreign substances
Humidify and warm inhaled air
Increase air flow to arteries, veins, and nerves
Increase oxygen uptake and circulation
Slow down breathing
Improve lung volume
Help your diaphragm work properly
Increase testosterone
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
Try this great breathing practice by Wilm Hoff. He uses a variation on Tummo breathing. This protocol temporarily changes the chemistry of your body. While sitting in a comfortable place, take 30 quick, deep breaths, inhaling through your nose and exhaling through your mouth. Then, take a deep breath and exhale; hold until you need to breathe in. Inhale again, as deep as you can, and hold it for 10 seconds. Repeat as many times as you like.
https://m.youtube.com/watch?v=nzCaZQqAs9I
Give it a try. See how you feel.