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It’s going to be a resource full of the latest information on biohacking, learning about your personal genetics, and finding optimal health… for YOU.

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We’ve compiled interviews wit the top experts in the fields of:

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  • Hormones
  • Biohacking
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All to bring you a resource like no other in the world of biohacking.

Why does the Keto diet work for some and not others? Why do different people have different sleep requirements? Why do some people require specific forms of vitamins in order to reap their benefits?

It all comes down to the n=1 of our individual health maps.

And hacking your genetics doesn’t need to be hard. Our Health Hacker f(x)™ experts will dive deep with you into ways to change your own health game for good, using practical tools anyone can access.

Want a little preview into what a health hacking talk looks like?

Check out Ben Greenfield’s keynote talk at Paleo f(x)™ 2018 – all about hacking your environment and life to look and feel better every day.

And don’t forget to sign up for your free spot at Health Hacker f(x)™!

Ben Greenfield on Biohacking: 24 Ways to Look Good Naked & Live a Long Time at Paleo f(x)™ 2018

Day 01_S2_Key – Ben Greenfield from Paleo f(x) TV on Vimeo.

Ben Greenfield Paleo f(x)™ 2019 Biohacking Keynote Talk Transcript:

Alex: With great pleasure, I’d like to introduce Mr. Ben Greenfield, who doesn’t need an introduction. 

Ben Greenfield: Dude, I thought you’re going to let me do the announcements with you.

Alex: Do it, man. We got nothing else.

Ben Greenfield: Let’s make some stuff up. I’ll have a giant bag full of all the random things I’ve picked up in the past hour, open out at the booth.

Alex: Absolutely.

Ben Greenfield: Let’s try it all like I’ve been doing all morning. I should have brought a coat though.

Alex: You should have brought a coat.

Ben Greenfield: This is amazing.

Alex: It’s an amazing coat. 

Ben Greenfield: I know-

Alex: One other thing too, get outside. We’ve got a great exhibit area outside and also right behind here, there’s also a really cool display area, so visit our sponsors. Thank you very much.

Ben Greenfield: We should tell them one story real quick before-

Alex: Tell them one story.

Ben Greenfield: We’re going to use up all the time but Alex and I … Was that the first Paleo FX?

Alex: Yeah, maybe the third.

Ben Greenfield: We found a Western Country bar in all places, Austin, Texas, and we rode a mechanical bull and just got destroyed-

Alex: Ben is a very, very good mechanical bull rider-

Ben Greenfield: Yes.

Alex: As you can see by his face.

Ben Greenfield: Yeah, actually, I’m glad  you brought that up.

Alex: I’ll let you go, Ben. Thank you.

Ben Greenfield: So, I’m talking about 24 ways to look good naked and live a long time. I should throw a 25th way in there and that is not to ride a bicycle through Austin during rush hour, which I was doing last night. I got tagged by a car and ironically, on my way to go meet someone to pick up my bike helmet. So, I bounced my head off the pavement and I thought last night,  what kind of a crazy, sexy, macho, heroic story can I tell everyone about maybe a fight that I got into with a vegan at the front door of Paleo FX, hit me in the eye with a cucumber, I don’t know but anyways, that’s what happened to me is I got in a bicycling accident last night.

So, 25 ways to live a long time, do not do anything that I do on a bicycle. I have … Dude, I have like [00:02:00] 97 slides to go through with you guys, so I’m gonna feed you through the fire hose but what I thought about before I put together the talk was I really wanted to talk to you about things that I haven’t been discussing too much lately on my podcasts and hopefully some new things that will really get your creative wheels turning about cool things you can do to enhance your beauty and your longevity. So, that’s really my goal in today’s talk is to dig into some of these fringe,  less known things that I’ve just been toying around with lately and finding a great deal of efficacy with, despite the fact that my head looks like the Pillsbury doughboy right now. It’s not due to anything I’m about to show you, trust me.

Anyways, though, for those of you who are not familiar with who I am, I’ll give you a quick backstory so you know who the freak is who’s about to fill your mind with all these crazy ideas. I got into this whole health and fitness thing back when I used to be a body builder.  I would cover myself in this gold tanning lotion and do my poses. My song was Rock You Like a Hurricane by the Scorpions. Does everybody know that one? But it was the orchestral version and so I’d be like duh, duh, duh, da na … I can’t do this in the … I’m not wearing my stretchy pants but anyways, so I was body building and I really … Body building’s a bro science sport and you get very geeked out on nutrition and fitness and then I got into endurance sports, the other healthiest sport on the face  of the planet and I do Spartan races, so I race professionally in obstacle course racing. Is anybody gonna go out and do the obstacle course out there? There’s a great obstacle course outside. I mean you could just throw a spear, it’s amazing.

So, I do obstacle course racing now. So, I like to get out and try a lot of the things that I’m gonna show you guys. I like to put my body through the ringer. That’s my wife, Jessa, and my twin boys. My wife … I don’t know what she does. She sits at home and does nothing. I go to all these conferences and work my butt off and then I get home and she’s making kimchi or something silly like that but she’s actually amazing. As a matter of fact, when I was coming out-of-body building I met her, a Montana rancher girl and learned half of what I know about ancestral foods and fermentation and healthy food prep from her. So, she kind of really saved my butt and got me into this whole kind of ancestral lifestyle and my twin boys, they’re River and Taryn, they’re amazing. I’ll give a shameless plug for them later on, ’cause they’re little chefs now.

So, I spend most of my time when I’m not out riding bicycles through rush hour traffic and throwing my wife under the bus, I like to think of it this way. I’ve spent a lot of my time in the ancestral living sector, hunting down some of the coolest super foods and supplements and nutrients and bright minds of the face of the planet to be able to disseminate this information and bring it to you but then I pair that with a lot of modern science. I don’t have a closed mind to this whole bio-hacking thing and I do quite a bit of that as well but I like to think about what I do as kind of being a marriage of this whole ancestral living mixed with modern science and that’s actually … I was looking at this photo this morning as I was reviewing my slides. I think we could almost replace this photo now with one of me with the bloody eye shut instead of the mud on my face but that’s my company. I have a new company, it’s called Kion, and that’s exactly what I’m doing now, is I’m taking a lot of these ancestral concepts and the modern bio-hacking concepts and trying to design a lot of specifically like new formulations and supplements and things that will really help you optimize your mind and your body and your spirit and we have a booth here.

There’s free coffee. I know that you can get like 21 different flavors and types of coffee here at Paleo FX but mine is the best. No, but seriously, I’ll be out there at the booth a lot and we’ve got really good antioxidant rich coffee and a whole bunch of other cool  stuff and I’m gonna go out thereafter this. So, if I go through all these slides and I don’t have time for questions, I’m just gonna go lounge out there and we’ve got a bunch of cushy chairs, these little bean bag chairs, so you can go out there and you can sit down and read some coffee table books and I’ll be out there just chillin’ most of the weekend. So, if you want to come find me, swing by the booth out there and that’s where I’ll be and drink copious amounts of coffee while you’re at it, ’cause it’s guilt free. It’s antioxidant rich, you can drink …

That’s what I used to look like before I got into all this stuff. I’ve been trying to reverse aging quite a bit though. No, but seriously, I’ve been using, when it comes to this whole longevity piece, I’ve been using a lot of the strategies that I’m about to show you. Not just like stem cell injections and expensive procedures but more a lot of the lifestyle things I’m gonna talk to you about today. Glycemic variability control and inflammatory control and a lot of these concepts I’ll present to you and bio-hacks I’ll present to you, I started really focusing on when I realized that I wanted to pursue longevity and being around a long time and feeling really good doing it more than just like running around with my shirt off in the forest throwing spears at things and when I started to do that, I began to test my telomere length, the length of specifically the telomeres on the white blood cells through this company called Teloyears and when I started, I was 34 and had a biological age of 37, probably due to all the Ironman racing and a lot of the chronic cardio and then the second test, I was at 36 years old and had a biological age of 34 and then I tested later in the year, and I’m 36 years old now, my biological age, the age of my telomeres is 20.

So, I’ve already taken 17 years off the life of my cells or I guess that’s phrased incorrectly, added 17 years to my biological potential by actually engaging in a lot of the things I’m gonna show you guys today. So, this stuff works. This stuff works based on a lot of the testing when [00:08:00] it comes to longevity. And I like to chunk it into three sectors. There’s three different things we’re gonna focus on today. Your mind, your body and your spirit. Your mind, your body and your spirit. So, I’m gonna take you through some of the things I’ve been doing lately for the mind, then we’ll go into the body and then we’ll go into the spirit and I’ll try and save some time for questions afterwards but I’m just gonna throw a bunch of tips at you guys as we go. So, I hope you’ve all had your protein bars and your Amazonian super foods and your 18 kinds of coffee, ’cause we’re gonna do this right now.

So, first of all, neurotransmitters, balancing neurotransmitters is something that I’ve really been focusing on lately. A lot of different ways that you can balance these signaling molecules and it can be everything from high doses of amino acids to limiting sensory stimuli, to speaking of the elephant in the room, the whole coffee pieces. I’ve been having to drink a lot of coffee to get ready for the launch of the new coffee brand and there’s something I’ve been combining as I’ve been consuming a lot of coffee to help to regulate the disruption of neurotransmitters that can come with excessive adrenal stimuli or central nervous system stimuli. Does anybody know what it is that you can mix in coffee, been doing about a hundred milligrams of this when I drink a cup of coffee to take the edge off the coffee and to allow you to not get quite as fatigued or as jittery when drinking coffee. Anybody know what it is? Theanine, 100 milligrams of L-theanine for the average cup of coffee and you can get it on Amazon in a powdered form. You can get it in capsular form. I’m not too picky on brands but L-theanine is fantastic to blend with coffee for neurotransmitter balance.

Another one is this book by Dr. Ben Lynch. I interviewed him on my podcast about his company called StrateGene and I read his book called Dirty Genes and he gets into everything from the warrior versus the warrior gene to nitric oxide producing genes to a host of things that really relate to your [00:10:00] neurotransmitters. So, I fed my data through his StrateGenes analysis. I found out all sorts of interesting things about myself. One is that I don’t do well with alcohol. I always thought when I would drink a couple of bottles of wine that it was just the wine but no, it’s just me. Apparently I don’t metabolize alcohol well. So, he’s got me on a stack, it’s molybdenum, SAMe and something called homocystex and he’s got this whole quiz and questionnaire and also a gene testing system [00:10:30] that you can go through that allows you to identify your specific neurotransmitter deficiencies and genetic predispositions of what he calls Dirty Genes. Fantastic book. So that one’s been a real game changer for me lately is feeding my data, my 23-

Has anybody in here done a 23 and me test? Yeah, so I fed it through his company StrateGene and by the way, for those of you writing furiously, I’m gonna put as many notes as I can … I put the URL up there, I’ll link to his StrateGene [00:11:00] analysis and the podcast that I did with him but that’s one thing and then another one is this guy Eric Braverman, has anybody read this book, The Edge Effect? He’s got a questionnaire now online where you can go and test whether you’re acetylcholine dominant, gaba dominant, dopamine dominant, I think the other one is serotonin dominance but basically, the feedback you get from this questionnaire is incredibly valuable in terms of selecting things like supplements, diets, foods, especially when it comes to neurotransmitter [00:11:30] balance, so this is another one to add to your reading list. I haven’t pod casted with him before on my show but he’s got this questionnaire online and it’s a typing questionnaire for your specific neurotransmitter dominance. So this is another big one when it comes to optimizing your mind, The Edge Effect and then also that book, Dirty Genes. Those are two that I really discovered lately to be helpful.

Another one is the idea of the blood-brain barrier and optimizing the blood-brain barrier, relatively thin layer that separates the blood from [00:12:00] the brain as the name would imply and it’s essentially the filter for your head. A few things that I’ve done lately, I had a film crew at my house last week for a whole week, filming me doing all these crazy things and it’s kind of funny that you actually got to produce a video about how to take a cold shower but we actually had to do a video. It’s like get in the shower, take the shower. It actually is a little bit more complex than that. There was this guy named Ray Cronise, in 2013, he did a great article for Wired Magazine and by [00:12:30] the way, I don’t subscribe to many magazines but Wired is one of the few magazines I subscribe to. If you guys don’t subscribe to that, it’s just … It’s fantastic. I’m a complete dummy when it comes to just about anything except health and fitness but Wired is the one thing that kind of opens me up to a lot of these other areas of science and pop culture and technology that I’m interested in.

So, subscribe to that magazine if you don’t yet. I own stock in the magazine by the way. No, I’m just kidding but Ray Cronise wrote this article and he was getting 10-20 pounds of fat off of his clients he was working with and [00:13:00] this is also fantastic for the blood-brain barrier by the way by doing what he called a shiver system and it’s very simple. It’s 20 seconds of cold followed by 10 seconds of hot for five minutes in the shower going back and forth. And the way that I do it is I have one of those little underwater MP3 players. I’m very careful with too much Bluetooth and Wi-Fi, so I have a very simple, plain jane, it’s an iPod Shuffle and there’s a company on Amazon called H20 Audio. There’s another one called Underwater Audio. They waterproof these things and I can use them when I’m swimming, paddle boarding, but [00:13:30] you can use them in the cold shower too and you put on your beats and I’ll do five minutes of 20 seconds cold, 10 seconds hot and I kind of spin myself around as I go. You hit the armpits, the back of the neck, the whole body.

You can do this twice a day if you’d like but I’m at least doing this once a day, typically in the evening ’cause I’ll usually do like a cold soak in the mornings but that’s one is the cold shower for the blood-brain barrier. Another one, this is a really funny video. My friend Aubrey Marcus, who I think is speaking here tomorrow, I [00:14:00] was recently podcasting with him and I did release this episode last week and he told me about these cryotherapy chambers. Now, I’m a bigger fan of cold water emersion, ’cause you get the hydrostatic pressure against your skin of the cooling effect and that’s actually … It’s a little bit more beneficial than these cryotherapy chambers in my opinion but I like the cryotherapy, you don’t have to get wet, you don’t have to redo your makeup, all that stuff but what he recommended is you can actually … Anyone who owns a cryotherapy center is gonna go nuts when I say this but [00:14:30] he’ll duck his head down all the way under and then knock on the wall so that people know that he’s still alive under there and he’ll get all the benefits of the blood-brain barrier effects that you get from this cold thermo.

The other option is some folks, they’ll have their cryotherapy chambers, like the full body walk in units and those one you can get your head in but the idea is if you do cryotherapy, ideally if you’re doing it for your brain, you would want to get your head cold. And then this is the pool that I swim in in the morning. I’m gonna release a blog post this [00:15:00] Tuesday because these things can be very expensive, these big cold tubs can cost in excess of 12 thousand dollars to get these cold tubs and cold systems built that allow you to do a lot of this cold thermogenesis that’s fantastic for the body but my friend, Luke Story, he’s got this hack that’s just basically a giant freezer and you plug it into a dirty electricity filter and he puts a little hydrogen peroxide in the water so it stays super clean. It’s like a $400 luxurious cold pool setup that he’s got.

So, I picked his brain [00:15:30] about it. I got all the details on it. I’m gonna put that as a blog post this Tuesday and my site along with Rick Ruben’s setup, which is like an ozonator that’s fed into an above ground cold pool and then what I did was I went to this website, and I bought like a big above ground pool that you could swim in, ’cause I swim. I like to do triathlons and stuff like that, so this is more of a fitness pool. This one’s from Aquatic Fitness. It’s a 19 foot long endless pool that you can actually swim in for cold thermo and I [00:16:00] had a crane drop it out in the middle of the forest back behind my house, and it’s fantastic. I’m in there every day.

So, the next one would be breathing for the mind. This is really … It’s a really underplayed aspect of life and obviously many of us are now clued into a lot of these breathing protocols that are out there but I had a fantastic discussion, this was about four weeks ago when I was at dinner with a few folks. Ron Penna is a big fan. He’s the CEO of Quest Nutrition. He was talking with me about this [00:16:30] buteyko breathing idea and the fact that we’re all taught now to do a lot of this deep breathing and to oxygenate our bodies but the problem is that based on something called the Bohr effect … Anybody in here familiar with the Bohr effect?

What the Bohr effect implies is that when you build up high levels of carbon dioxide in your system, which we’ve been led to believe is wrong and causes things like metabolic acidosis, that actually shifts the dissociation of oxygen that curve to the right. So, you dump oxygen more readily into tissue. [00:17:00] So, in an ideal scenario, you increase your levels of CO2 and simultaneously increase your levels of O2, that’s the best of both worlds. The best way that you can do this is learn how to buteyko breathe, it’s B-U-T-E-Y-K-O, you can also learn something called a CP technique. You should have a CP that’s, in an ideal scenario, you’d be able to go 40-45 seconds or longer but the way that it works is you do a passive exhale, you just breathe in normally [00:17:30] and then you exhale passively and you plug your nose after you’ve exhaled passively. You don’t breathe all the way out just like a normal exhale about to … Here, then you plug your nose and you try not to breathe and you see how long you can go. If you’re not able … And it’s shocking how many people can go less than 15 seconds. That would indicate that you have poor CO2 tolerance and your goal would be to practice this and I’ll practice it when I’m on these breath hold walks and there are little devices.

There’s one called a rebreather you can get [00:18:00] that trains your body how to deal with these high levels of CO2 but this idea of buteyko breathing is something not a lot of people are aware of and the big picture is you want to increase your levels of CO and O2 simultaneously. This is Paul Chek, fantastic bright mind in the industry. He’s here. He’s gonna be speaking at Paleo FX. Another thing that he took a look at me and saw that I have a real tendency from those body building days to stand like this, especially men in society [00:18:30] and women to a certain extent, chest out, stomach in, tuck your tummy. That’s really extremely damaging to your ability to take a deep belly breath to fully oxygenate the body and to use diaphragmatic breathing. So Paul has this thing called the kite string trick where you just tie a kite string around your waist and I have one of the kite strings on my desk and all you’re thinking about during the day while you’re working is expanding that kite string in and out.

There are other companies, I think … I forget the name of … It’s [00:19:00] not level. It starts with an L but they actually make a Bluetooth enabled back belt that does the same thing but I like the kite string technique. I like to go old school. Anyways though, that deep belly breathing and the kite string technique is another really, really good one I’ve been using lately and then finally, this is an old technique but still one that I use every day whether I’m getting an injection and I need to quiet my mind or I was back there on stage before I came up here and sometimes my heart gets high before I go up on … I’m very introverted. I don’t do well with people [00:19:30] and a lot of times after I talk on stage, I just want to go back to my hotel room and lay in bed for a little while ’cause I’m so introverted but one thing that I found to calm myself, I use this quite a bit, is box breathing. I box breathe when I walk through the airport. I box breathe when I’m in traffic. It’s very simple, four count in, four count hold, four count out and four count hold.

I learned this when I did this kokoro camp which is like hell week for civilians where you train with the Navy Seals for a week in California and they taught me this as I was getting battered [00:20:00] by the waves in the Pacific Ocean and it helped with that tremendously, even though I still got … Uh, it was horrible. Diarrhea from the hypothermia and you lose bowel control and all these crazy things happen but the box breathing gets you through the stress at least. So, box breathing is one that’s a pretty simple protocol but one that I still use every day for breath.

Okay, next is eating. Fantastic book, Deep Nutrition, by Cate Shanahan. This book influenced my decision or what I say [00:20:30] is if you were to come up to me and you were to offer me a stick of cotton candy or a bag of healthy trail mix from the airport, I’d pick the cotton candy and the reason for that is that a lot of these healthy snack foods are not coated in canola oil, sunflower oil, safflower oil, processed, heated, rancid vegetable oils and whereas my body can process … Like, I could eat the cotton candy and drop into 100 burpees, increase my glycemic variability or decrease it and decrease my blood glucose [00:21:00] and get a little bit of damage control because you can at least metabolically process sugar. Vegetable oil, I mean you are what you eat. That’s actually going to be what your cell membranes are comprised of and so I’m very, very careful now. If I look at anything, I pay closer attention to the type of oil used and the way that oil was treated even more than I do the carbohydrate or sugar content and Cate Shanahan’s book, Deep Nutrition, is one that you need to read if you really want to wrap your head around this oil thing.

It’s a fantastic [00:21:30] book anyways. I think anybody should read it if you’re interested in food. If you eat, you should read it. This is my son. He’s holding the heart of one of his fourth grade enemies there. No, I’m just kidding. They’re not that violent. That’s a cow that we slaughtered and we’re big time into organ meat consumption but the B12, the minerals, the host of parameters that you’ll find in organ meats make that something that, in my opinion, everybody should be consuming at least once a week, whether it’s a desiccated liver capsule [00:22:00] or whether it’s an organ meat or whether you’re doing like I do and thin slicing liver and dredging it in a nice egg and some coconut flour and frying it up in some grass-fed butter with some onions and bacon, it’s amazing by the way. It makes me hungry just thinking about it.

Organ meats, another big, big one that you want to include in your diet and I’ve been going out of my way lately to do that more and to really adhere to that on a weekly basis. It makes a big difference and then creatine. A lot of people think of creatine as like the complete bro [00:22:30] molecule that’s used for strength and power and football and whatever but creatine is a nootropic and creatine is also something tests say decline as you age. Now, I’ve told people for a long time take four to five grams a day, which is what I do on a daily basis year round. I don’t load. I just take four to five grams of creatine a day. Your body can only absorb about one and a half grams of creatine at a given time, so what this means, I recently learned this from Tyler Lebaron, a guy I interviewed on my podcast. We were talking and he informed me about this fact of creatine. Your absorption capacity [00:23:00] is pretty low, so if you’re gonna use creatine, and I use it daily as a supplement, you split it into about two to three daily doses of around one and a half grams or so. That’s another big game changer when it comes to mental performance, would be creatine. That one flies under the radar.

Next is smart drugs. We have these smart drug movies like Limitless and Lucy and people a lot of times ask me what I’m using, what I’m experimenting with. One is this, that’s a nicotine toothpick coming out of a cup of coffee on an airplane. I’m working on a book right now, so I’m doing a lot of writing on airplanes. [00:23:30] Nicotine, at about one to one and a half grams, is not only a fantastic ergogenic aid for sports performance. When combined with caffeine, there’s some really cool effects. There’s even some evidence, I’ve been researching this lately, I’m working on an article about it, how it increases the antioxidant absorption from the caffeine. You get a lot of cool effects from Nicotine. You don’t have to smoke a Marlboro. You can use like a toothpick. Those toothpicks still have sucralose in them, so you get a little bit of artificial sweetener but every once in a while I’ll combine Nicotine with caffeine, very, very effective mix. [00:24:00] Does the complete opposite of the theanine thing, so if you want caffeine to not give you the jitters, go with theanine, otherwise, this nicotine trick works really well.

LSD is another one. Micro dosing with LSD and a lot of people have … Like the number one question I get is where do you get this stuff without parking your car outside of some high school with dark shades on or something like that. There’s a company, Lysergi, L-Y-S-E-R-G-I, Most of these sites will only take cryptocurrency, [00:24:30] so you need to buy a little bitcoin or something and put it in a wallet on your phone but they don’t sell LSD but they sell something very similar called P-LSD. Now, about every Friday, ’cause I do a lot of creative writing, I take about 10-20 micrograms of this P-LSD and it’s amazing for merging the left and right hemispheres of your brain enhancing creativity, productivity. LSD obviously has a sorted past but it’s actually a really, really useful molecule for this type of [00:25:00] thing. So, it’s P-LSD is the name of the one that I order from that Lysergi website and later on I can tell you about dosing and stuff but it’s pretty simple to wrap your head around. Oh, that’s just the pile of organic loose leaf tobacco, which I’ll occasionally use as an alternative to that, that nicotine trick. That’s something else I do a little bit of is like a good organic loose leaf tobacco.

I just interviewed Aubrey Marcus about that on my podcast. We took a deep dive into tobacco. So, listen to that episode but same reason would be [00:25:30] for the nicotine effect. And then finally, this morning, I’m using this stuff. This is called the intellect tree. I like how nature gives us clues and I almost think that looks like a little brain. The company out there, Qualia and they’re giving out a bunch of free samples of it, the mind stuff. I took about seven of those capsules this morning, and people often want to know what I’m on, if I take Adderall or … I don’t really do any of that stuff but I like some of these herbal nootropics and that’s an interesting one I’ve been using [00:26:00] lately this mind stuff. I forget the name of the actual tree but it’s known as the intellect tree. So that one’s also really interesting and that’s actually what I took this morning. So, if this talk is completely useless to you than stay away from that one.

Next one is upgrade your head. So, a few things that I do on a daily basis right now, I’ve been wearing these glasses, they’re called Re-Timer glasses and there’s another company called the HumanCharger that makes the lights that go into your ears. Because I travel so much, what [00:26:30] I use this for is circadian timing, meaning that at any given point where you’re at in the world, you can jumpstart your circadian rhythm because really it’s light, movement and food, those are the three main things that jump … So, if you travel a lot, you want to eat a good breakfast and not fast and skip breakfast. You want to get exposed to copious amounts of blue light in your ears and some kind of like a greenish blue light like this for your eyes and then the last one would be some form of movement, preferably before breakfast.

There’s actually another great book I recently read, I [00:27:00] don’t have it here but I actually wrote a newsletter about it just this morning. It’s called Change Your Schedule, Change Your Life and there’s three things that they recommend in that book. Eat a very large lunch, exercise before breakfast and go to bed at the same time every night and those seem like simple principles but it’s amazing how many people don’t do them. I would throw another one in there, get exposed to as much light as possible whether it’s natural light or one of these bio-hacks like these glasses in the morning. So, every single morning I’ve been going deep out of my way to get a lot [00:27:30] of light.

I’ve been doing a lot with this PEMF therapy as well. You’ll see the Pulse Center’s unit out there. That’s like PEMF on steroids. It’s pulsed electromagnetic field therapy. Think of this like exercise for your cells. There’s a smaller unit that I travel with. Mercola, who was up on stage earlier, he’s got one too and it’s called a Flexpulse and it’s this little white pad and what I’ve been trying to do is place that on the back of my head on the occipital bone before bed and this was based on something that Dr. Mercola told [00:28:00] me actually. It works really well to enhance your sleep, napping, de-stressing. It’s got a three hertz frequency on there, which increases your delta brain wave production and it’s incredibly useful. These units, these Pulse Centers units that I’m sitting on here at home reading a book and obviously focusing very dramatically, yes, I’m posing in that photo, I think. Anyways, though, it’s PEMF. It’s an incredibly powerful form of pulsed electromagnetic field therapy but this Flexpulse device in the back of the head is [00:28:30] something I’ve been using for sleep. It works really well.

And then another component of this when it comes to exercising the cells and for the mind is hyperoxia combined with hypoxia. Last year, and I don’t know if they’re here this year, there was this unit called the Live O2, which just, it sucks all the oxygen out of the room, then you can breathe pure oxygen followed by very, very low levels of oxygen from this unit and I thought, well, if people didn’t want to buy this thing, what could they do? So, I kind of experimented with a few different ways to try and replicate [00:29:00] this effect of dumping a bunch of oxygen into the brain and increasing your capillarization of your tissue to your head and I tried out the training mask and what I do now when I’m not using the Live O2 is I’ll put on the training mask and you do about a 15-30 second sprint, then you pull it down. So, you breathe oxygen, then you pull it back up and then you pull it down and you pull it … Just perfect for a bicycle and you do about 10 rounds or so of like a 15-30 second effort with hypoxia and then you recover with hyperoxia [00:29:30] where you pull the mask down. Very, very cool tip and this is a form of what’s called EWOT, exercise with oxygen therapy.

It’s kind of like a poor man or a poor woman’s version of that. So, try that out when you do a HIT exercise routine, it works really well, plus you look like Bane from Batman. It’s amazing. Train for speed. It was like six years ago when I interviewed Paul Jaminet, who wrote this book called The Perfect Health Diet. We talked about this study on guinea pigs and there’s some other interesting … Just last night I was reading a research [00:30:00] study about this as well how when it comes to longevity, it’s the fast twitch power producing functionality of a muscle that counts more than muscle mass. Muscle mass is certainly something that’s been studied and correlated with longevity but nobody’s ever looked too much at the quality of the muscle, at how many motor neuron units are recruited, how fast can that muscle explode, how insulin sensitive is the muscle. Not that many studies out about this but when you look at some of these fringe studies that are out there, it’s the quality of the muscle [00:30:30] more than the quantity of the muscle that matters and one of the best ways to increase the quality of your muscle is to train your nervous system to recruit more motor units.

So, train for speed and power more than you train for strength and mass and I’ve kind of left behind that idea lately of priding myself and getting all egotistical about how much I can lift and instead I’m focusing more on the speed of movement. Another great guy named Nick Curson has this Speed of Sport website, very, very similar. You take any exercise that you do, decrease the weight and try to complete [00:31:00] it very quickly. That’s an app called the CNS Tap Test. It’s a good way to test … It’s free or relatively inexpensive. You can test how robust your nervous system is with that app. Another one is the NatureBeat app and it’s a heart rate variability testing app but it allows you to test the robustness and strength to both your sympathetic and your parasympathetic nervous system. That LF score on the upper left side there, that would be the sympathetic nervous system score [00:31:30] and what I try to do is keep that elevated. It’s a good sign that you’re actually building a more robust, specifically sympathetic nervous system for this rapid speed and power stuff.

Ask me later during the Q and A session if we have time to go into it, more about the heart rate variability component but what’s most important is don’t just test your heart rate variability, test your HF and your LF scores to see how well you’re doing with both sympathetic and parasympathetic nervous system. Lift explosively, I kind of already talked about that but things like kettle bell swings, [00:32:00] jumps, leaps, et cetera.

The next one would be deep sleep. What I now do and I test my sleep using this ring. It’s relatively accurate. This is the aura ring that I use and I look at my sleep. I don’t fret over it too much but I look at my sleep every morning and I focus for a deep sleep percentage that is 10% or higher and it’s shocking how many people test out at like 2%, 3%, 5%. A few of the things that I’ve done lately to enhance my deep sleep, [00:32:30] number one is not … We’ve all heard the absence of blue light at night, the absence of screens but I found that not just the absence of blue light but the presence of red light, I don’t know if it’s like this ancestral response to fire light or what it is but I enhance my deep sleep when I only do red light at night.

So, I’ve got those Joovv infrared lamps out there. I’ve got one of those. I’ve got two of those in my office. Sometimes I’ll just keep all the lights off in my office and flip those on instead. The other one that I have is a Rubylux, R-U-B-Y-L-U-UX, [00:33:00] UX is not a letter in the alphabet, L-U-X, Rubylux. It’s a red light producing lamp that I just have next to my computer at night. Now, candlelight also works. Obviously, candlelight, fire, that’s the most natural way to do things but I like these Joovv lights and the Rubylux and it turns out that compared to no light at all, red light actually enhances my deep sleep, which surprised me. Another one would be weed, get high. Specifically, THC, [00:33:30] as a matter of fact, a lot of people are … it’s increasing in legality. Unfortunately, I found that any of these THC blends decrease deep sleep percentages. It’s very similar to Valium or Ambien. It’s like taking a sledgehammer to your head. You fall asleep but it’s not super high quality sleep. So, I’d recommend if you’re using any form of cannabis or hemp or marijuana, use a very high CBD blend or use just CBD. There’s like 8 billion CBD … I don’t know why CBD is so popular here this year but there’s a ton of CBD out there if you want to try some before you went to bed [00:34:00] tonight, for example.

But CBD, in the absence of THC or very, very low levels of THC has gotten my sleep percentages at 10% plus higher, so that’s another one is weed works but you want to make sure it’s a high CBD blend. Sometimes people feel like they slept well with the THC but it doesn’t work that well. Another one that I’ve been doing lately is deep tissue work. So, what I moved up next to my bedroom was a foam roller based on this concept, this excellent book about longevity called What Makes Olga [00:34:30] Run and it goes into the talk about his 95-year-old track star and she would keep a bottle of wine next to her bed at night and she’d just drink that wine when she’d wake up at three or four … No, I’m just kidding. She actually used it as a deep tissue device. She would roll on it. So, I thought, okay, well, I read this book a few years ago, I should actually try this. So, a few months ago, I started trying the foam roller, so when I wake up … I usually wake up at night to pee, like at two or three a.m., so before I get back in bed, I’ve been rolling my back up and down on this foam roller and kind of doing shoulders and back, helps [00:35:00] tremendously.

I was very, very surprised at the increase in deep sleep percentage just from doing a little bit of deep tissue work when I wake up at night. So, that’s another one. Like get one of these massage balls or foam rollers, keep it next to your bed at night and it works really well. I travel with one of the little ball rollers as well now. So, that’s another one that surprised me.

Okay, so we covered optimizing your mind. I want to go through optimizing your body as well, and like I told you, I got a lot of slides, so I’m just going through as many of these tips as I can for you guys. Is this helpful? [00:35:30] Some of this information? Okay, good. Good. I just want to make sure I’m not flying through this stuff too fast. So, fat burning machine. I discovered this trick when I was racing Ironman. I tried to squeeze as many narcissistic photos of me shirtless or in a speedo, no, but half the photos on my computer are of me doing something crazy with my shirt off, so hence the photo.

Okay, so I figured this out when I was racing Ironman and I needed to stay really lean. I had to have a good power to mass ratio. And what I did was every morning and I still do this every [00:36:00] morning, my body fat percentage is about 3-7% year round even with the copious amounts of brisket, like I had last night. What I do is I get up in the morning and I put some form of caffeine into my system, which enhances your fatty acid utilization. Number two, I’m in an intermittent fasted state, so I make sure I haven’t eaten anything. Every single day, I fast for at least 12 hours, no questions asked. I mean on Christmas, Thanksgiving, you name it. If I get up at midnight to eat, I set my timer and I wait 12 hours and I won’t eat till lunch time. So, I follow these strict 12-16 [00:36:30] hour fasts each day but I combine them with the caffeine when I wake up, no cream, no sugar, no fats, nothing, just regular black coffee so it doesn’t break the fast and then I exercise aerobically in a fasted state, usually for me it’s a walk in the sunshine or an easy swim or some yoga and then I finish that up with cold exposure. Some form of cold.

That 1, 2, 3 combo, fasting … Well, it’s technically four. It’s fasting, caffeine, aerobic exercise, easy aerobic exercise for 20-30 minutes, [00:37:00] then something cold, cold shower, cold soak, whatever. I stay lean … No matter what exercise protocol I’m on, works like gangbusters for me and it’s not just me. I work with a lot of clients on fat loss and optimizing their bodies. This works tremendously well. It’s something I’ve done for years. It’s not a new technique but highly recommend it. The next is to own a routine. I’ve learned a lot from some of these brilliant minds in the industry. I’ve had a chance to talk to Paul Chek, who I mentioned earlier. He has this crazy rock building and meditation routine [00:37:30] that he does almost every day. [Vessia 00:37:32], a guy in Finland, who’s one of the fittest old guys I’ve ever met, he swims naked every morning. That’s his routine. He swims naked every morning. He swears that you activate your glutes and he’s trying to get the whole Finnish swim team to swim without their clothes on, but it’s the same thing every morning.

Don Wildman has like this nautilus machine set up at his house in Malibu. It’s the same workout three days a week. It’s like shoot yourself in the head bored but then you put out a good podcast or audiobook and it’s the same [00:38:00] routine, every single morning. Esquire Magazine did an article on it. They called it the hardest workout in the world. Laird Hamilton, he does the sauna and the cold tub just about every day. He also has this special breath work routine that he does every day. Mark Sisson, stands around in designer jeans with his shirt off. He’s not here, is he, I can throw him under the bus all I want. He does ultimate Frisbee every Sunday. So, what I found as I delved [00:38:30] deeper and deeper into longevity, I think this is just ’cause I’m getting old. I’m more interested in these things. Is that all these people, we hear about the SAID principal, specific adaptations to impose demands and having variety in your exercise routine.

I found a lot of these people were in the game for a long time, it’s the complete opposite. They’re doing the same thing. They have their set routines that they go through and it’s like the grumpy old man, grumpy old woman, this is my routine but it actually works. It keeps you in the game for a long time. It keeps you from getting injured, so I think we really [00:39:00] have to reconsider this whole variety to get fit and think more about having a really good reliable routine. I’ve learned that from a lot of these minds.

Okay, the next one, for the potty, that literally is me on the Squatty Potty out in my front yard. So, I’m a big fan of optimizing your digesting and peristalsis and moving things through your digestive system. I do one to two glorious dumps a day and I’ve got a few things that I do. Every Wednesday, I do a [00:39:30] full on coffee enema and I actually … I quit doing this and about six months ago, I was getting palpated by a physician who palpated my liver and gallbladder and they were very tender and he said, man, you got to work on your bile production and on detoxing and cleansing. So, I started doing the coffee enema again every Wednesday and it increases your gallbladder bile production. It’s great for the liver and again, this is something that’s an ancestral practice, this whole enema thing. It’s just not a lot of people do it these [00:40:00] days or I don’t know why people are scared of sticking stuff up their butt but you can do it. There are safe ways to do it. Stainless steel. So, I do an enema and there’s also this company called Glytamins and I travel with these. Same thing. It’s like a coffee enema suppository and it works very similarly. So, it’s excellent for the liver, the gallbladder, excellent for your colonic health.

The next one is psoas work. I did not realize because a lot of massage therapists … There’s two areas a massage therapist won’t work on, a lot of times pelvic floor therapy and I’ve gotten to the point [00:40:30] where I’ve hired pelvic floor therapists that just go all the way in and dig all over in there and I am amazed at how tight that area can get and then also the psoas. There’s this company called PSO, they make this massage therapy device that feels like two shivs going into your abs but when I started working on this thing, amazing including its effect on digestion and peristalsis and then these massage therapy devices, I have this one called a MyoBuddy and one of the things that I do now and you could also do this [00:41:00] with like a massage ball, you can do it with your hands, is you go with … You follow the path of the large intestine, around and down from right to left down and then down towards the pelvic and I do this with this massage therapy device called the MyoBuddy, amazing again for peristalsis. So, I find that by making sure my psoas is freed up, doing the peristalsis on my gut and then also once a week doing the coffee enema, my digestion works like gangbusters. So, that’s another one that I’d [00:41:30] recommend to optimize your digestion.

Systematize your fitness blueprint. Now this is pretty complex but I have an article on this on my website called How to Look Good Naked and Live a Long Time, speak of the devil and there are a few components that I work on every single week, VO2 max, mitochondrial density, lactate tolerance, strength, stamina and mobility. Now, since I’m showing that I have 14 minutes left in my talk, I had thought about really delving into each of those for you but instead, go read that article [00:42:00] because I systematize each of the different fitness parameters that you need to hit to be like the Batman of fitness, and maybe you’re not gonna be the strongest person of all time, maybe you’re not gonna be the fastest person of all time, you’re not gonna be the incredible hulk or flash but you’re gonna have this nice base level where you’ve covered all your variables. So, read that article because I get into mitochondrial density, VO2 max, lactate, stamina, strength, power mobility and I show you how you could inject these into your routine each week.

Next one, F diets. [00:42:30] This is my son holding … And I told you I’d give a shameless plug. They make these amazing foods. Those are some paleo donuts that he made. They do colostrum bone broth donuts. They do risottos. They do all these different amazing foods. This is just last week he made that platter of donuts. Fact is 10 of you in this room could eat that whole platter of donuts and 10 of you could also eat it and you’d see completely different glycemic responses. Some people’s blood sugar will go through the roof. Some people’s won’t. Rob Wolf’s book, Wired to Eat was all based on that study and in Israel, [00:43:00] they did and a lot of this is actually based on your microbiome, which is tied to your genetics. How you metabolize sugars. Now, I’ve got two continuous blood glucose monitors on the back of both my arms right now tracking this for the next couple of weeks to see my own glycemic response.

Not only does it differ from person to person, but really when it comes to longevity, glycemic variability and inflammation are the two most important things. Inflammation we talked about, those oils that I mentioned from Cate [00:43:30] Shanahan’s book, that’s the number one most important thing you can do to control inflammation. The other one would be to control your glycemic variability, your blood glucose response to foods. Here are a few of the ways that you can control your glycemic variability. Number one, drink a lot of alcohol. No, I’m just kidding. Check and make sure people are listening. Bitters, bitters, I do a lot of bitters, lemon, ginger, my latest one is I’ve got one of these miron glass jars and it’s got ginger, black pepper, lemon, just a touch of raw honey and some sea salt in there and I do just [00:44:00] a tiny teaspoon of that before a meal. There are all sorts of other bitters and digestives that you can get. A lot of what we find in cocktails. These enhance your ability to digest a meal. They enhance what is called your first phase insulin response, which is your ability to be able to deal with high levels of blood glucose. So last one would be bitters or digestives.

Another one is bitter melon extract. I take two capsules of bitter melon extract, a shameless plug, I now sell it as a supplement. It’s out there but I eat my own dog food. I made it ’cause it’s called [00:44:30] lean. I take two of those before every carbohydrate intensive meal and I’ve tested my pre and post blood sugar, drops it dramatically. It’s more effective than the diabetic drug metformin. I can probably get sued up here for say- … No, I can’t. I’m not a doctor. So, I’m fine. I can say whatever I want.

Ceylon cinnamon is another big one. Two teaspoons of Ceylon cinnamon a day has been shown to vastly improve your insulin sensitivity. Berberine is another really good one. Berberine as an herb or as a tea, fantastic. Another one is apple cider vinegar and a lot of times, I’ll make [00:45:00] myself, again, like a predinner cocktail, apple cider vinegar with some kombucha, some lemon juice, I’ll put a splash of vodka or tequila in there and again, it enhances digestion and it reduces your glycemic variability. Chewing your meal, chewing your food 25 to 40 times per bite vastly reduces glycemic variability. So, simply chewing like your mom told you to do, explosive exercise before you eat a big meal and it can be a little as 30 seconds.

The research on this is staggering how little [00:45:30] it takes. We’re talking 10 burpees before a meal enhances your glucose response to that meal and then post prandial walk. They’ve researched before, during, after. Best time to take a walk is once you finished a meal, 30 to 60 minutes. That whole idea of … For me, I tell myself I gotta walk after each meal for at least five minutes and that’s doable for me, even if it’s just like at night I’m tired, I walk outside, I put on the alarm in the garage, I do a loop around the house, come back in, go to bed. I mean [00:46:00] it can be as simple as that but postprandial strolls incredibly under emphasized and then I basically, unless I’m at Paleo FX stuffing my face with freaking whatever, chocolate coated pork rinds all day, I don’t eat any carbohydrates until the evening. None. I’m completely zero to low carbohydrate the entire day and then the very evening I have as much carbohydrate as I want and usually I’ll be in a post workout state. My glycemic variability is just fine.

Okay, a few things for recover. Peptides, [00:46:30] I’m a big fan of these BPC-157 and TB-500 peptides right now. It’s like again, a budget alternative to stem cells. Very easy to subcutaneously inject these. They’re simple and legal for you to order to your home and the injection procedure is as simple as an insulin syringe. I see Jeff Hayes out there and I was talking with Naomi Whittel back stage. We recently went on this big health hacking journey to Utah and among all the different procedures we tried, one [00:47:00] was a procaine and a vitamin B12 injection and this one you need to go to a clinic to do but if you have gut issues or nerve issues and you need to essentially push the reboot button on your body … We went to the clinic of this guy, Dr. Jason West from Pocatello, Idaho but hunt down a naturopathic doc who can do this. It’s a procaine injection. It’s a neural injection. Amazing for any of your body. I need like a full one for my face and my wrist right now but it’s called procaine and then of course, there’s [00:47:30] this, I made the headlines a couple of months ago.

I am now officially the guy with the small dick on the internet who injected it. What happened was the reporter from … Quick story, the reporter from Gizmodo called me and she’s like why do you do the stem cells, I said Men’s Health hired me to do this immersive journalism on what guy can do to enhance his sexual performance and she’s like well, did it get bigger. And I’m like well, oddly enough, I think it did a little bit. And then it turns out the whole story they fabricated from this was man injects small dick with stem cells to make it bigger. [00:48:00] But in case you don’t have several thousand bucks to throw on for stem cells, another one would just be umbilical and amniotic. I mean they do work and if you really want to enhance recovery, that’s another one that you can look into. I don’t have time to dig into that much, so I’m gonna keep going here.

Immunity, eat baby goats. No, I’m just kidding. Colostrum, fantastic for immunity. Another one, you just held up five minutes but I’m showing I have seven on here, so I’m gonna take my full seven. Okay, another one are these [00:48:30] push IVs. I do a push IV. I get them from and I’ve been doing that once a week to every other day, these vitamin B … And you can now order them to your house. You can have a nurse practitioner inject them or if you know how to give yourself a push IV like I’m doing here, you can do it yourself.

Lymph fluid, I have a mini trampoline. People ask me if I use it. Yes, when I’m at home, I jump on my mini trampoline for about 10 minutes in the morning as I’m looking out at the sunshine and it actually really, really works well for moving lymph fluid around. So, yes, I have the old person grandma [00:49:00] trampoline. I jump up and down on that. Hacking your environment. I have one of these things called a FluidStance that I stand on during work each day. That one is a big game changer. I use Dragon Dictate meaning that while I’m walking or standing, what I have is the Dragon Dictation system set up on my computer along with a Jabra 930 headset and it allows me to talk as I’m walking or talk as I’m standing. It’s incredibly accurate and this is another big game changer for me in terms of hacking my work day to stay more [00:49:30] active.

And then the last one is this move that, David Weck, who invented to BOSU ball, he came over to my house and showed me this move called the coil. The coil. I will link in the references for today’s talk to how to do this coil exercise but of all the stretches that I stop and do during the workday, it’s the most efficacious for turning on the lats and for stretching out the back and it’s one I don’t see a lot of people doing.

Become a supermodel. I’m obviously not a good spokesperson for that right now but a few quick things. I do a clay [00:50:00] mask once a week. I actually use the Alitura stuff that’s here. I keep a golf ball because the feet are responsible for the symmetry of the whole body, so I keep a golf ball underneath my desk. I do golf ball rolling on the feet and it’s very, very simple and inexpensive obviously to keep a golf ball under the desk. How’d he sneak in here again? Mark Sisson again. Mark challenged me two months ago to start doing collagen, 40 grams of collagen a day. That sneaky bastard sells collagen but either way, I started doing it and people have commented [00:50:30] that my hair and my skin and my nails have been looking very … People who are close to me who see me every day like my wife, she said that that seems to be working. So, 40 grams of collagen … It can be from bone broth, it can be from supplements. It can be from amino acids. It can be from anything but 40 grams of collagen a day. I took up his challenge on this and it seems to work quite well.

Okay, the last thing I’m gonna delve into and I’ll fly through some of this stuff but it would be your spirit. A great book called the Biology of Belief that gets into how our beliefs and our thought patterns and our emotions actually affect our biology. [00:51:00] Fantastic book. Another really good book by Dr. David Hawkins, called Healing and Recovery, it talks about how emotions of peace and love and joy vibrate at specific frequencies and stand in stark contrast to the emotions of anger and fear and shame and it’s a great book and there are even specific audio tracks and sounds and frequencies that you can use to enhance the feeling of peace and love and joy and I go out to that cold pool every morning and I say a prayer when I’m in the cold pool and [00:51:30] I always end that prayer, I know it’s weird, I pray when I’m swimming but that’s when I squeeze it in and I end that prayer with fill me with your peace, your love and your joy. I say that every single day and I focus on those emotions and reading Dr. David Hawkins’ book, Healing and Recovery, really turned me on to the power of those emotions.

I used the gratitude journal every single day. I designed my own gratitude journal. It’s out there. It’s all focused about helping other people, serving other people, [00:52:00] praying for other people and focusing on empathy and gratitude as you start each day. So, I gratitude journal every day. Sound, like I mentioned, is incredibly important. I finished last year’s talk at Paleo FX by blowing on a love tuner and showing you the power of sound. That’s my friend, Porangui who’s out of Sedona, who does sound healing sessions. That’s the love tuner that I blew on. Whole tones, these are sounds that I’ll play when I’m getting a massage at home, when I’m in the sauna. They’re amazing tracks that are designed to illicit these positive emotions, [00:52:30] these feelings of peace and love and joy. I also use this thing called sleep stream and another one called brain F.M. when I sleep, again, to enhance these relaxing emotions that I can get while I’m sleeping.

Love is another big one. Like I mentioned, this is me. I was home schooled growing up. I didn’t hang out with a lot of people. I was just out in the backwoods of Idaho and I still am very introverted but I read a few books that really, really helped me realize the power of being with other people, being in social relationships, of having love and life and family [00:53:00] in your life. The book, Quiet, by Susan Cain; the book, Never Eat Alone, by Keith Ferrazzi; and then the Blue Zones by Dan Buettner, which goes into how this everything from a belief in a higher power, to social life, to love, family relationships. All of this has a bigger impact on our longevity than any of those crazy bio-hacks that you just saw. This is me last year. We did a big workout in the park. I’m leading a workout in the park tomorrow morning at 8:30. We’re not gonna be doing many pushups but other than that, come join me in the park, body weight workout. We’re just gonna go out there and exercise at 8:30 [00:53:30] and again, a chance to be with people, to hang out, to sweat with people.

Experiencing sex, experiencing sex and not just having sex but experiencing sex. The two biggest books I can recommend to you to learn about this aside from reading the Men’s Health Magazine from January where I took a deep dive into all these crazy sexual bio-hacks, Way of the Superior Man for you guys out there by David Deida. I highly recommend that. I also highly recommend the book Multi-orgasmic Male. Way of the Superior Man and Multi-orgasmic Male. For women, I would recommend [00:54:00] a newer book written by my friend Melissa Ambrosini. It’s called Wide Open. It’s called Wide Open. Also a fantastic, fantastic book for learning how to not just have sex but how to experience sex and the deep emotions and the positive things that can happen to you when you truly experience it. I’m almost done, almost done. I think we’re 95 out of 97 slides in.

Create a routine, I talked about the importance of a routine but really having a standby morning routine. Mine is in 15 seconds flat, it’s get up, [00:54:30] put on the coffee, do deep tissue work for 10 minutes, gratitude journal, meditate, do my exercise thing with a cold shower, boom, start the day. But I have a routine I take with me on the road. I have a routine at home and I’m amazed sometimes when I have people come over and stay with me. Like world famous bio-hackers and authors and they don’t have a morning routine and it just flabbergasts me. I have a set standby morning routine every single day. If you don’t have one, I would highly recommend that you create one.

And then finally, the number one thing [00:55:00] that you can do to not just live a long time but to look good naked and to be happy forever, ’cause let’s face it, when we’re on this constant quest and we’re on our 48th Ayahuasca retreat and people are trying all these different diets and this relentless pursuit of six-pack abs and how can I get my body better and how can I increase my ketosis and people are taking deep forays into everything from open relationships [00:55:30] and that three-some I never had that I think is gonna finally make me happy or the body and the strength and the power I’ve always wanted to develop or I need to pick up Jiu-Jitsu, that’s gonna be the final thing that officially makes me happy and fulfilled. Well, I can tell you it’s none of that. I have this tattoo on my shoulder. It’s the Japanese Kanji symbol for key. It’s life force, spirit, soul, energy. It’s that invisible energy that flows through all of us and when you really think about [00:56:00] it, it’s not your body, it’s not your brain. The fastest athlete on the planet, they’re gonna be laid up with arthritis in 40 years. The super successful CEO, they’re gonna be dead with maybe a family who wished their dad or their mom had spent more time with them.

It’s not about this relentless pursuit of a better body and a better brain and I don’t want to give you all the impression that it is. Ultimately, what’s most important [00:56:30] is what’s inside you, your soul, it’s your spirit. That’s why every single day, I wake up and I try to optimize that one variable. That’s why I pray to be filled with peace and love and joy. It’s why I focus on love, life, family and relationships. It’s why I have this strong belief that we’re not all just a bunch of random pieces of flesh floating through the planet on a giant rock trying to see who can make the most babies and who can live the longest because to me [00:57:00] that’s a pretty defeatist way to think versus this idea that you actually have a purpose. You’re actually here for a purpose. There’s a story for your life. I imagine my whole life is this magical J.R.R. Tolkien-esque, C.S. Lewis type of story. It’s already written. All I have to do is be here in this magical world and live it, and it’s a very, very cool way to experience life and so the last thing that we’re gonna do today is I’d like for everybody to [00:57:30] close your eyes.

Now, as you close your eyes, I want you to connect with your soul. Connect with your spirit. It’s there. It’s inside of you and maybe it’s shriveled up and it’s neglected and it’s unfed because you’ve been focusing so much on the bio-hacking and on the body and on the fitness routine, on the perfect diet and which stack of supplements am I gonna take but ultimately [00:58:00] what’s inside you right now, your soul, your spirit, that’s what’s there for eternity. That’s the one single most important thing that nobody can take away from you. Nobody can take that away from you, and nothing else is as important as that and the number on thing that you can do to optimize your soul and your spirit is to identify your purpose. The Japanese call this Ikigai. It’s the idea [00:58:30] that you wake up every morning knowing what your purpose is.

My purpose is to empower people to live an adventurous, joyful and fulfilling life, that’s my purpose and I know that deep in my heart. So many people and you might be included, don’t have their purpose clearly defined. So, I want you to make a commitment to yourself right now with your eyes closed. Take a deep breath in through your nose and out through your mouth. Commitment to yourself [00:59:00] today, this week, this month. Whether you’re asking your family and your friends what you think should be written on your gravestone, whether you’re praying to God to reveal to you why you were placed on this planet, what is your purpose because once you identify your purpose in life, why you’re here and what amazing things you can do for other people, you’re gonna find that all of a sudden, the diet, the exercise, the body, the brain, all of that becomes fun but you realize it’s not [00:59:30] the most important thing in life. It’s your soul. It’s your spirit.

So, one more deep breath in through your nose, out through your mouth. Smile to yourself. Smile to your soul. Smile to your spirit. Tell yourself that you’re going to find your purpose if you haven’t yet and you’re going to find that happiness and that fulfillment that can only be discovered deep inside of you. Then open [01:00:00] your eyes, smile. You guys are amazing. Every single one of you has a deep, a deep and meaningful purpose. Go out and live that. All these distractions, it’s a lot of fun but just remember what’s important. Alright, I love you all. Thank you so much. Have an amazing day.



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Allison Wojtowecz

Allison Wojtowecz

Allison is a graduate of The University of Texas at Austin, with a B.S. in Kinesiology and a B.A. in Theatre & Dance. She is passionate about helping women stop fearing the gym and keeping busy professionals active so they can stay healthy to kick butt at their life’s true passions. She is an actress […]