Episode 272: Bio Hacks Part 1 | Tips, Tools, & Tricks to Become the Best Version of Yourself | Transcription

Transcription for the video titled "Episode 272: Bio Hacks Part 1 | Tips, Tools, & Tricks to Become the Best Version of Yourself".


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Intro (00:00)

This is 15 Minutes to Freedom. I'm your host, Ryan Idell, and today's episode is biohacks. In today's episode, I want to share with you a few life tips, hacks, tricks to give you more energy, better digestion, a better quality of life, all of which I will take no credit for. So I have started going down the path of a call biohacking. And it's kind of a term right now that's getting tossed around pretty openly in circles that I run around in. And really I think it's a misnomer. I believe that what this ends up being is figuring out how to have a longer life and have more health, wellness, and well-being inside the life that we're living. And so if that means biohack, then so be it. A perfect example is the glasses that I'm wearing right now. And everything we talk about on the show, I don't have any association with, right? They're just things that have made me feel better every day. So many of these were actually found in Dave Asprey's book, Game Changers.

Health And Wellness Discussion

Biohacking Stack (01:19)

If you don't know who Dave Asprey is, he's the founder of Bulletproof Coffee, Bulletproof Labs, Bulletproof everything at this point. fair number of exits underneath his belt and eventually started spending what most of us would look at as obscene amounts of money to really hack into how to live the best life. And not this thing like the hashtag that we were all posting on social media for a while, like live your best life or living my best life. Truly, Dave's goal is to make it to 180 years old. That's what he's setting his life up for right now. And so in his book Game Changers, he releases the top 46 hacks for people to adopt as it pertains to what has been most often spoken about on his podcast, Bulletproof Radio. Now, at this point, I'm completely plugging Dave based off the fact that I am actually going through a Bulletproof training certification called the Human Optimization Experience, something like that. It's a 35-week master course. It ends up getting me an ICF Master Accreditation. That's the International Coaching Federation. It deals with biohacking and mental hacking and everything in between. It's the next level of enlightenment on my journey to be the absolute best coach I can be. As I'm reading this book, the first thing I pick up is these true dark glasses.

TrueDark Blue-Light-Blocking Glasses (03:01)

T-R-U-D-A-R-K. Now, Dave admittedly owns a piece of True Dark, so there's that as he's plugging it. But if these aren't the glasses you want, there's also Swanee's, S-W-A-N-I-E. My wife is in the studio right now wearing Privé Riveau blue light blocking glasses by David Schottenstein and company. Right? Like these are things that are now widely accepted that we are consuming junk light every day. You say, well, Ryan, what's junk light? It's a great question because I had no idea what it was. Like zero. And I'm probably going to butcher explaining what this is, but I'm going to do my best. Essentially, we have blue light all around us. Blue light being the cell phone screens that we look at all day long. Blue light being the halogen lights that are overhead that hum or even that don't hum, right? I have canister lights in my office that are bright white that are halogen. Maybe it's the computer screens.

Blue Light, Circadian Rhythms, and Sleep (04:02)

Maybe it's the cell phone screens. Maybe it's just a general amount of exposure that we get to things that are not natural light sources. What these glasses do with these awkward yellow tint glasses that I wear around and people ask if they're safety glasses, construction glasses, shooting glasses, what these do is they block that out. They filter it out. Okay, so why is filtering out blue light or junk light important? One word, sleep. Your sleep matters. And unfortunately, consistent exposure to blue light has been proven to adversely affect circadian rhythm. Circadian rhythm is essentially your body's natural progression into and out of deep sleep. Maybe you've heard the term REM sleep before, random eye movement, that can be tracked and monitored. That's when you're in your deepest sleep cycles, your deepest sleep state in a sleep cycle. What happens is with all the blue light that we are exposed to all the time, our circadian rhythm is getting so far knocked off. Have you ever wondered why you can go to bed for eight hours, sleep, wake up, and just feel completely unrested? Because your rhythm's off. And so not only does TrueDark make the blue light blocking glass with a yellow tint, they also make a very dark red lens. And the red lens is to be worn two hours before bed or closer. What that does is really pumps the brakes on your brain operating as though it's bright outside and light in any capacity and really starts to push you down the path of getting ready for bed. It starts to elicit that first step of sleep. I share all this because as I've tracked and monitored wearing the next thing I'm going to share about, I've noticed now a 31% increase in active REM sleep and a decrease in interruptions in sleep cycle simply by wearing these glasses every day. Now, I fully share with you, people look at me like I'm crazy. I actually like that. It's a conversation starter. And I finally got to the point that I don't really care if someone is judging me, right?

Negative Impacts Of Modern Life (06:15)

If my goal is to stand up and be the best version of myself that I can be, not only for myself first, but for my family second, and then for my clients third, it's going to make me do some things that would not be normal to the average person, like crazy looking glasses that I also wear at the gym, that I also wear at the grocery store, that I wear literally everywhere I go other than when I'm in natural light, which has been proven that sunglasses are actually bad for you. You need the natural light exposure to be in sync with your circadian rhythm and you need the vitamin D from it. It's crazy to think of all the things that I have been taught, maybe you have been taught the same, that are slowing down our life expectancy, not making it longer. that are slowing down our life expectancy, not making it longer. As I made mention just briefly, I wear a WHOOP, W-H-O-O-P. Now, I've had this WHOOP for two years now, and had not been that diligent with wearing it.

Dynamic Modulus (07:10)

I've gotten really diligent in the past six months. What the WHOOP does, it's a fitness band, it's a fitness tracker at a very base level. Now, laughingly, my wife has done extensive research as she has worn herself out trying to find the perfect fitness tracker. She's looked at Garmin, she's looked at Fitbits, she's looked at Apple Watches, she's looked at, if you can name something, I feel like she's looked at it now. Biostrap. None of them perform as sophisticatedly as to me a whoop or an aura ring. I believe the aura ring is a little more catered towards monitoring and tracking sleeping, while the whoop is more towards holistic fitness. The whoop does not have some fancy screen you look at. There's no display. It's a very light, that has interchangeable straps, right, to match your outfits or your mood. But let me process something through you logically. The Apple Watch that you might have on your wrist right now, or the Fitbit that you wear, we'll take Fitbit for right now. Let's say the Fitbit that you have is 125 bucks. The Whoop when I bought it retail was $500. The Whoop does not have a fitness, does not have some fancy display. You have to use an app on your phone. The Whoop has been used by ultramarathon runners, triathletes, Olympic athletes, elite level competitors all around the globe. And that's how they derive the science behind how the whoop works. There's a reason why it was so expensive. Granted, with time and scale, the prices come down. Their model is much different. What's happening is you have this now ability to have what elite athletes were the only ones to have access to for years, we have for a monthly continuity. There's a reason why it's more expensive than a Fitbit. It is not to knock Fitbit. Maybe you as you're listening are an avid Fitbit lover. I'll tell you that science and the technology and the sophistication of the device that I wear on my arm is superior to what the Fitbit is, and I can say that with complete confidence. Just like I say it about the Oura Ring. Why do any of these matter, you might be asking. Why do you want to wear a fitness tracker? Well, for me, how do I know how many calories I should eat every day if I don't know how many I'm burning? And how do I know what time I should really go to bed other than my natural circadian rhythm if I don't know how it's going to help me perform the next day? And what about my heart rate variation, how much oxygen my blood's taking in, the level of stress I'm carrying around? What about how all that stacks up to the people that I'm running around with in the same capacity in my state or city? How do I know if good is good or if there's better than good? What if there's better than great? What if there's better than excellent? Until you track and monitor the variables, how do you actually know that answer? The whoop or the aura helps you to really figure that out. But both those cost money, right? Like the true dark glasses, I think I paid $125 for two pair. The whoop is going to cost you whatever it costs you now, $20 a month, $30 a month. Maybe that's outside your budget. I get it, truly. There's been plenty of times in my life where that's been outside my budget as well. Someone offered you a free, actually cost-saving way to live a better life. a free, actually cost-saving way to live a better life. You're not going to like me for it, so I'm going to use that as an asterisk and an aside. But the first entry point in is a cold shower. Now, this does not mean that you hop in the shower and you turn the water on blistering cold. I commend you if that's what you do, but for me, that's not how this has to start. You see, there's mitochondria that operate inside of our body, essentially little tiny battery cells.

Dress For Success (11:03)

Those mitochondria carry energy. There's more mitochondria in your body than you have actual cells in your body. They're everywhere. And what happens over time, these mitochondria are pesky. They don't really die off. They might be like the iPhone battery that you have where you first got it and it would last two days, but over a period of time, it eventually drops down and barely lasts six hours. Your mitochondria are doing the same thing. However, your mitochondria fickle. And when they get exposed to extreme cold, they die off. And what happens when they die off is your body has to produce more new ones that have full battery cell charge available. And so to start with, what I do and what I would recommend is you take your warm shower, you wash your hair, you do all the normal things you do in the shower. Then you stand facing the shower head. Turn the water all the way off. Then barely turn it on, just enough that there's full pressure, but it will be the coldest setting possible. Have that water hit you square in the forehead, trickling down into the front part of your body. Now for the first day, 20 seconds is going to feel like an eternity, and all those mitochondria dying off are going to convince you you have to get out, that you're going to die. I get it. Dead serious. Get out after 20 seconds. This is not a battle of will. This is a way to weaponize your body. The second day, follow the same protocol. But instead of 20 seconds, 35 will feel more normal. By the third day, 40 seconds will feel like a breeze. And then by that fourth or fifth day, a minute is no issue. So when this mitochondria is dying off and your body is instantly producing new mitochondria, you're going to have more energy. You're going to have more alertness. You're going to have more elasticity in your skin. Your skin itself is going to clear up. Your hair is going to be less brittle. Your nails are going to grow quicker. Your body is going to process and assimilate food more rapidly. There's literally endless benefits to cold showers. Not to mention that when you spin around and have cold water hit the top part of your back, that part that's just underneath the base of your neck, it's actually been proven that that area of your body affects the amount of brown fat or visceral fat that your body contains. So when cold water hits that and those mitochondria die specifically quicker, your body's forced to process some additional brown fat, which will increase your metabolic rate, which will increase essentially how quickly you can burn off the fat that you have on your body. All from simply spending an extra minute in a cold shower in which you're not paying for heated water. Hence why I said it would save you money. Let's say you want to ratchet this up and take this a step further. An ice bath is kind of the next level to this. Ice bath is something I'm trying my damnedest to convince my wife we need for our house. She is super against this Because she knows that I go on these streaks and like to buy a bunch of dumb stuff that we don't really need that I use For a short period of time and then I stop This in fact could be one of those things But when ice bath ends up being is you find an old deep freezer Right like maybe not too old but an old old deep freezer or waterproof deep freezer. Right? Like maybe not too old, but an old, old, deep freezer, waterproof, deep freezer. You fill the thing up with water, big surprise. And you turn it on freeze. With that much water in a tank, it doesn't really ever freeze. It just gets super, super cold, like really cold. And then you slowly submerge yourself in there and let your entire body have the benefits of the cold. This whole methodology and mindset was actually brought about, at least to the forefront of my mind, from a guy named Wim Hof. W-I-M-H-O-F. HOF. Wim Hof has a breathing technique that he teaches that helps not only over oxygenate your blood, which you go to, you know, the Wim Hof method. There's an app that's, I believe, complimentary.

Why cold is beneficial for your body & mind. (15:12)

It might have a small fee associated with it, but it teaches you the breathing and teach you the cold shower. But through his breathing and through the way he's able to control himself, he makes no secret about it. Being cold sucks, right? Like this doesn't eventually get good one day. What happens is your body becomes adapted to it. And so when you submerge yourself in really cold water for extended periods of time, the nutrient-rich blood pools center mass. I mean, it protects all your organs. It wants to keep you alive. So your extremities, they go numb, tingly, right? But the breathing helps keep those safe and healthy. What happens to them when you get out, the most nutrient-rich blood leaves the center mass and goes to the areas with the biggest amounts of trauma, healing the areas of your body that have experienced the most pain. So if you did a cold shower in the morning or you submersed yourself in cold water, you would experience less pain, have less body fat, have more energy, have longer and more luscious hair, have better nail growth, probably better vision, a healthier appetite, all by being cold and uncomfortable for a short period of time. But maybe those things aren't your thing. Maybe the cold is just not for you. I get it. That was a story I used to tell myself. But what about celery? When's the last time you just picked up a big stalk of celery and just gnawed on it? No peanut butter, no ants on a log, nothing. You just sat there and went to town on a piece of celery. You're probably laughing right now, right?

Benefits of celery juice & ghee butter. (16:46)

Like nobody actually does that. Well, either do we. But what I do encourage you to consider is creating celery juice. Unfortunately, a juicer is almost required. As a blender, you need a strainer and all this other stuff that is really pretty cumbersome, but the average juicer can be bought for 90 bucks at HomeGoods. And what happens is on an empty stomach, you put an entire bundle or stock or whatever you want to call it of celery into the juicer and out comes roughly 12 to 16 ounces of celery juice. So celery juice, right, tastes like salty celery. But what it does is it has endless benefits for how your body's microbiomes are processing inside your stomach. It's been shown now time and time again that our health and our brain, our body almost has two brain centers. The actual physical brain that's in our head, the one that you believe you're listening to this episode with, then also your gut. And those two work symbiotically. So if the gut's not firing the right way, your mood's not as elevated as it could be. Your cognitive reasoning's not as sharp. Your memory recall's not as significant. But it all starts when your gut, not in your head. What celery juice does is help flush all that out and make that better, more beneficial. It helps, again, increase energy, decrease fat cells. Like checkbox after checkbox after checkbox, but you have to have this on an empty stomach. Ideally, not eating anything else for another 15 or 20 minutes afterwards. Which then leads me to my next little biohack, which is Shilajit, S-H-I-L-A-G-I-T. Now, it's some naturally occurring mineral. It's almost like a tar. It comes from a tree somewhere in the world. If I tell you what it is, I'm probably going to butcher it.

What shilajit is. (18:45)

But it's pretty rare. It only comes from one part of the world. And this little tub, this little, it almost looks like nail polish, you take a pea-sized amount of this and you put it in warm water and you stir it up. Put a specific type of cinnamon in with it. And what it does is it helps your body's internal organs process in a different way than they have before. So it helps your testosterone and estrogen access. It helps your metabolism. It helps more with gut repair. It helps more with energy, with cognitive function, with memory recall. All from this little tar-based substance that's super mineral rich. Magnesium, zinc. All types of different things. Now for me, that was the path I started on. Then I finally got sucked into the bulletproof coffee world. I don't like coffee, right? Maybe you yourself, as you're listening, like I hate coffee, makes two of us, my friend, I don't enjoy it. What I do enjoy is the health benefits to come along with coffee. If it's created a very specific way, that won't get into all the boring benefits of how bulletproof beans are made and created, but they're mold-free, they're fungus-free, they're created in a very specific, safe way. They're done for a very specific reason. Oddly enough, though, the coffee itself is not the benefit. The beans are just healthy. Where the benefit comes from is from adding a tablespoon of ghee butter, natural, organic, free-range ghee butter, G-H-E-E, a tablespoon full of brain octane, which is an advanced weight MCT oil, medium chain triglycerin oil, and then I actually pour the shilajit and cinnamon in with it. Now, this makes a very diluted cup of coffee, right?

Coffee benefits. (20:15)

If you're a purist and enthusiast in the coffee world It's probably not for you I'm the opposite I'm drinking this stuff for health benefits And I'm chugging it down because I don't like any part of it So I take it I'm in with it That gives you energy That gives you focus That gives you clarity Again, maybe there's a repetitive pattern you're hearing That pattern is also created by that gives you focus, that gives you clarity. Again, maybe there's a repetitive pattern you're hearing. That pattern is also created by creating a series in your life of intermittent fasting periods. Like I was a bodybuilder. I was convinced I had to eat every two hours on the hour from morning to night I had to have 12 meals a day. That was my thing. That's the only way I could put on weight and size. Well, now as science has caught up and life has become more sophisticated, we realize there's some fallacies in that Ideal It's actually a little more healthy for you to take 14 to 16 hours off of eating At least for most of us And I hear you cringe, how am I going to do that? I can't do that I get it, for the first couple days it's not super comfortable What I can guarantee you is you're not going to die going 16 hours without food.

A Quick Fix: Time Restricted Eating & Infrared Sauna Healing (21:18)

Simply wrap up your final meal by, we'll call it 7 p.m. at night. And don't eat again until noon the next day. Gives you seven full hours to eat as you feel hungry. Have meals that are moderate in protein, 30, 40, maybe 50 grams. Tons of fiber and all the greens and spectrums of the rainbow. All these things, again, are created for longevity, for overall health. I'm going to pivot for just a second and talk about the Muse. If you've been a long-time listener, you know the Muse has been an active part of what I would encourage you to consider almost the most important meditation tool for those of you that haven't yet meditated. You can find it on choosemuse.com, C-H-O-O-S-E-M-U-S-E.com. The new Muse is so sophisticated, the Series 2, that it starts to track your heart rate variability, the amount of oxygen in your blood, the position of your body, and it helps you realign. And what that does is condense down time. The one resource that I don't know how to biohack right now is time. I don't know how to get more of it for us. What I do know is if I can take meditation and put it into a 15 minute increment and have that 15 minute increment have more impactful benefit than a 45 minute or hour session that is unguided and untrained, then I'm buying back time in my day. And when I buy back time in my day, I feel better. Plus, the meditation is more meaningful. Plus, I'm more quiet and centered. I actually combined something like the Muse with a CES machine, a cranial electro stim machine. Now, cranial electro stim machine might sound like some medieval contraption, something that they would have used in the early 1940s and 50s to torture psych patients. I can assure you it's not. What the CES machine is, and I use something called the David Bi-Oasis, what it does is it connects to the ear lobes and it puts very slight electric pulses in the left ear on the right ear that are Oscillating frequencies that are helping more rapidly align the left and right hemisphere your brain Why this becomes important is now all of a sudden you can get into that theta state much much more quickly Between the muse consistent meditation and this device. I'm able to almost access it within seconds, if not a minute or two. In an effort to consolidate time down, what I've also done is bought an infrared sauna for our home. This infrared sauna is nothing that has to be tens of thousands of dollars, right?

Your Personal Faraday Cage. How To Make Meditation 20% Of The Time, 80% Deeper (23:57)

You hear a sauna and you're like, man, all of those wealthy folks have that. Our infrared sauna was right around $200. It was from Amazon. Just type in personal infrared sauna. You literally sit in it on like a folding sports chair. You zip yourself into it. It goes up around your neck and helps you sweat out toxins and impurities. It helps mobilize and metabolize fat cells. That coupled with a Juve red light, J-O-O-V-V, red light, that helps elicit collagen repair. Like you start combining these things together and all of a sudden you realize the human potential and the way that at least I personally had been living for so long was so underperformed and underdeveloped. In a future episode, we're going to get into nootropics and how those work and how those fire and what type of water you can use to better benefit yourself and how to really optimize true sleeping patterns, different means of digestion and mobilization, different ways to consume oxygen. Yes, the air we breathe, there's an optimized way to actually do that as well.

Closing Remarks

Life Optimization As Well. Next Step. (25:03)

You see, what I found in my life is I feel it's almost my responsibility now to take my clients down this path that is so much more than just simply working on their brain. With the life optimization test, that's fine. We can get into the way your brain fires, why you think what you think. We can have meaningful and impactful conversations, unwiring limiting beliefs, creating new healthy habits and processes and procedures. The coaching practice is so much about that and then scaling who you are and what you want to achieve. We dial in your business. We dial in the way that you communicate with a higher power. We dial in your relationships, but all those are only so well and good. What I just want to do is make sure to add years to your life. I'm going to give you all the things that I know how to do that are going to put you here so you can serve the planet and serve yourself more than you ever thought you could. But we'll follow up with that episode tomorrow. For today, if you just take one of these tips and you do anything with it for long enough, you'll find out the instant response as you're able to get shit done.

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