How to do #biohacking right Part 1 A few weeks back I wrote about how NOT to do biohacking. Now let's talk about how to do it right: First and foremost, by prioritizing the practices that do not require a lot of time and/or special equipment. Proper nutrition definitely comes on top. Not supplements, but nutrition comes first. I am all for supplementation, because we know that nowadays it is extremely difficult to obtain the optimal nutrient status purely from the whole food sources. However, the whole food sources come first. Always. Second, restful sleep. Whatever the biohack you are trying to implement in order to sleep less than 6 hours and perform at your peak - it's not going to work long term. Unless you're blessed with an extremely rare genetic condition that allows you to sleep 4 hours or less and be fully rested, there's no replacement to AT LEAST 6 solid hours of sleep. PERIOD. Yes, meditation, naps, supplements etc. accompany better sleep quality and allow you to get a more efficient, but they do NOT replace it. Next - movement. I'm all FOR hacking movement. That's why I personally have a treadmill work station. But I'm sorry, 5 minutes on a vibration plate does not replace a low-level physical activity sprinkled throughout the day and it does not increase your bone density and muscle mass as strength training does. If you have access to ARX Fit or EMS devices - great - that's a great way to cut your strength workout time significantly, but guess what - you still have to do the work. Same thing with mitochondria-targeting explosive workouts. They don't take long, but you still have to push and reach the exhaustion, there's simply no way around it. Next up in line - stress. Even though you're doing everything else right, if you're chronically stressed, you're not going to perform optimally. Period. Meditation, breathwork practices and any other de-stressing activities are crucial in the fast-paced lifestyles that we live. More on "How to do Biohacking right" next week! 
If I have access to these tools, these are my favorite advanced recovery modalities! 
My favorite supplements for optimal recovery: 1. Medicinal mushrooms (double extract, Real Mushrooms brand is my favorite) 2. Adaptogens 3. Essential Amino Acids (EAAs, NOT BCAAs) 4. Colostrum (Colostrum LD is my favorite) 5. L-Carnosine and Creatine (Creapure form) 6. Topical magnesium chloride 
Got it quite a few inquiries on what to do to recover faster - from workouts, from sleep deprivation, etc. So here it is! 1. Sensible sun exposure and fresh air 2. Consistent movement 3. Whole foods - ethically raised animal proteins, healthy fats (from coconut oil, grass-fed butter, grass-fed ghee, avocados) 4. Hydration - add a trace mineral solution or high quality sea salt + cream of tartar mixture for optimal hydration 5. Hot and cold exposure therapy - if you don't have access to sauna and ice baths, you can simply use your shower - 1:1 ratio hot:cold Hope this helps! 
"Is that what influencers do? Pretend to point at something and longingly look into the distance?" Loved our nice weekend getaway with @celinnedacosta to the north of Bali. Thanks @sumberkimahill for hosting us! Great reminder that rest and recovery are as important as putting in the work! Much needed time to unplug! 
"What does it mean to be an Optimized Human?" Or "What's human optimization?" I get asked this question quite a bit. To put it simply - being an Optimized Human means living a better life - addressing and optimizing these 4 main areas of life - Biology, Leadership, Efficiency & Mindset. You're still a human, just optimized. As I jokingly say, Optimized Human = better than regular human. Here's what "regular" humans do: ❌ Chase instant gratification and give up easily ❌ Look for magic pills ❌ Treat behavior change as a temporary project, not as a lifetime feat ❌ Do things on their own and don't accept help - think that they know it all ❌ Care more about being "right" than being successful ❌ Don't invest in mastering their bodies ❌ Spend significantly more time on tasks than they need to ❌ Follow mainstream advice and live by "general" rules ❌ Give into fear and don't step up for themselves and others ❌ Maintain a fixed mindset ❌ Lack vision, purpose and structure ... Now, the beautiful thing is that all those things 👆🏼 can be changed. They simply require different daily inputs and, oftentimes, guidance. That's it! 
Caching vs Training. What's the difference? In a nutshell, training teaches what to do and coaching teaches the principles that have dynamic applications. I remember when I used to train my health optimization coaching clients - I would offload a ton of information and tell them exactly what to do, give them complex protocols and advanced biohacks... Seems like a pretty successful approach, right? Well, the problem was that they'd only implement about 5% of my provided information (on a good day). There's no lack of information out there. In fact, information is a part of the problem. Now, when coaching my clients, I follow the principles of Minimal Effective Dose or Essentialism. We identify their weakest areas and tackle them with 2-3 small habits at a time. Trackable, measurable and actionable. Sure, there are some advanced tactical solutions, "biohacks" and more edgy high-performance stuff. Yet, most of my work is helping to perfect the fundamentals. Additionally, I work on helping my clients remove the subconscious patterns that are sabotaging them. Objectivity, accountability and raw, unadulterated feedback are the pillars of coaching and high performance. I've got one more spot on my calendar for my Human Optimization Coaching program. DM me "Optimized Human" if you'd like to apply. 
What's your biggest problem? If you're like most people, your biggest problem is you looking for an easy way out. So your biggest problem is actually... YOU. You getting in your own way. Keith J. Cunningham said it perfectly: "Our biggest problems are a result of a never-ending quest to find the path of least resistance instead of a commitment to do whatever it takes to achieve the desired outcome. You can’t commit if you are still looking, and most of us are looking for the easier way. We seem to be addicted to “keeping our options open” . . . to find a way that is less painful or requires less sacrifice". Looking for an easy way out doesn't lead to mastery. Regardless of what you're after, excellence comes from celebrating inputs, not focusing on outcomes and the easiest way to achieve them. That doesn't mean that you have to work harder than it's necessary. It simply means that if you want to achieve true mastery, you have to fall in love with the repetitions and instead of chasing after pleasure, learn to love resistance. Another great take on this topic - "Everything on this earth has its difficult sides! Only some inner drive can help us overcome obstacles, prepare a path, and lift us out of the narrow circle in which others tread out their anguished, miserable existences!"—Johann Wolfgang Von Goethe Happy Mindset Monday!