Biohacking 2017 - 2019 part 1

I've been reluctant of calling myself a biohacker. Probably because any type of labelling or ascribing to a type is a type of limitation. Which is something I don't think is wise to do. However I will, just for the sake of experiment, choose to use this terminology for now, with the thought that this is a path that is not written in stone. It is a matter of self development and self transformations, adaptations to achieve an overall objective.

I've been using, as a though tool, the model of objective, strategy and tactics. These are all important but they have internal order of precedence. Top down. Starting with my objective, I will try to formulate my goals in terms of positives, not negatives. That is, even if my goal might be to avoid a certain endpoint, I will formulate my objective in positive terms. This is something I believe is mentally reinforcing because it focuses in on what to achieve. Not what to not achieve, which can lend it self to the self fulfilling prophecy in the negative sense. Thinking about the positive opens up my mind to progress better and doesn't inhibit me of makes me think about the negatives. The negatives will still be there. Since they are not the goal, rather they are the antithesis of goals, they should not get my energy devoted to them.

One idea I heard somewhere was that having a plan B is setting yourself up for failure, because you start thinking on how to fail instead of how to succeed. So instead I want to have multiple plan A:s, that is to explore as many ways as I can to my goal and don't use up resources and energy for a plan B when I need as much as I can for my plan A:s.

So summer is here. There is time to rest and be with family. To plan, learn, train and reflect. To revise my objective, strategy and tactics.

Objective: Physiological longevity and cognitive resilience. I prioritise cognition above all and therefor neurological fitness first. I do recognise, however, that this is connected with the rest of the body and all its systems. That's where strategy comes in. Strategy: I attempt to optimise my metabolism in such a way to promote repairing and effective gene silencing with the focus of neuro-protection. I view this strategy as severalfold. There has to be some type of continuous repair, cleansing and resetting. There has to be a good flow of nutrients that promotes rebuild mechanisms to build resilience and improvements, plasticity and effective adaptations. The net effective should be continuous improvements and advantageous adaptations. If tradeoff is done it is always done to prioritise cognition and neurological longevity. My strategy is to use feedback as much as possible so I can adapt and revise my goals, strategies and tactics to course correct as efficiently as I can. I will also use a cyclic strategy that is well integrateable with my daily life situation and my environment.
Tactics These are the details of the program I choose. It is highly variable and is regulated by the strategy. These could sometimes boil down to protocols, methods or interventions to achieve the strategies successfully. They need to be employed pragmatically with a out of the box sense of plasticity. No dogmas or doctrines. The ego is secondary. No distractions or side coursing. No social prejudice. Pragmatics is key!

So I will outline some of the things I've done so far in terms of tactics. I will attempt to arrange them in to overall domains.

Food/Nutrition/Supplements/Pharmacological

Fasting

Cyclic strategies (meta)

Hormesis

Training and excersise

Sleep and circadian rythm

Social

Parasympathetics and rest

Intelletcual

Feedback
Meta/Education


These tactics will overlap and synergize.

Nutrition: I employ a ketogenic approach to food. The reason for this is severalfold. The neuroprotective functions of ketones is one. The other one is the activation of autophagic pathways. The third one is the down regulation of basic IGF-1 and insulin levels, which are linked to longevity. I'm also aware of mTORC1 and that periodic restriction of amino acids will mimic fasting and I do employ this in a cyclical fashion to further boost autophagy. I attempt not only to catabolic but also anabolic in a cyclical fashion. I boost this by training strategically timed so that My intake of protein and food is following a workout and sauna session. They workout usually is some type of HIIT, strength training focusing on large muscle groups. Some full body coordination and/or balance training. Sprinting. There is also a paleolithic element to my diet. I attempt to mimic some of my grand parents west african diet. There are some highly ketogenic versions of it I have modified somewhat to match a good paleo inspired style of eating. Fatty Palmnut fruits are a theme. Tumeric is included. Broccoli, shiitake, garlic, onions with some meats. Grass fed and organic lamb, chicken, duck, some times elk, deer, nose to tail: heart, liver, bone broth, brain. Sometime eel, salmon (wild caught), mackerel, oysters, salmon row. Also stable foods are avokados, broccoli, haldiki olives, kalamata olives, sour krout, kimchi and from time to time sallads with extra virgin olive oil and apple cider vineagar. I do the following supplements . Usually in a smoothie with coconut cream, blueberries and an avokado. The supplements are Lions mane, Cordycepts, Chaga extracts and rhodiola, Rose hip extracts. i eat nuts: Pecans, macadamia, brazil nuts. No other nuts other than once in a while. I drink one or two cups of coffee every morning and latest at lunch. Usually I have a teaspoon of ghee, a teaspoon of coconut oil and three table spoons of MCT oil in it. My breakfast is usually not that big. It is intended to wake me up. Feed my gut. Mostly fat (1/2 avokado, a few olives, 2-3 egg yolks, a tablespoon of sour krout, a few brazil nuts and a few macadamia nuts). The second and last meal has usually been lunch at around 12 followed by some macadamia nuts before 14 o'clock. I've also had some dark chocolate with 99% cacao and less than 0.5% sugar at breakfast and or at before 14 oclock after lunch. The main meal at lunch is after my workout and is usually when I have a meal with amino acids in it in the form of some meat. It is usually my palmnut soup meal or maybe oysters and crab. Always with sour krout or kimchi, often with avokado on the side. Sometimes with a olive oil sallad. My main meal usually contains stew with broccoli and such in it. Also herbs like Tumeric and some Blackpepper. I do mix things up when I feel I need more some nutrients or when I think it is a smart thing to do to optimise something. I supplement with magnesium citrate and laktat. I also supplement with zink, vitamin D (and sometimes K). I do some ginger, ceylon cinnamon, hot water, tumeric, ashwaganda, blackpepper drink sometimes early evening. I have thought to not mix it up so much with all these ingredience at once. I think it is worth experimenting with these to achieve potential further optimised benefit. Ashwaganda I think contribute to more sleep. I typically sleep more when I take ashwaganda and I think this has promoted mý deep sleep helped to boost my recovery and testosterone (along with a few other things ofcourse). I have lately done some tests with aspirin. Partly because of some training aces and head aces. It helped to alieviate this almost completely. My head aces are gone. I have not had any head aces all my life until this year. I have not speculated on why. I suspect my intense training affected me. The good thing about aspirin is that it purportedly boost autophagy and thus promotes the clearance of protein aggregation in the brain. There are some studies that show association of mitigating ALS risk significantly in older people (above 65). And many other articles with interesting results. PPAR-alfa seems to be involved. The problem with asprin, for me, is the effects on my stomach. Apparently it can induce allergic reactions and ulcers. My guess it can to some degree compromise the gut and therefore have indirect undesirable side effects. I've done very light protocols like 5 times with 1-3 days rest in between. Small doses 60-100 mg. I've tried at night and I've tried in the afternoon and in the morning. Morning was worst. Nausea during the day. Afternoon- tolerated a bit better, but some stomach pain and nausea in the early evening. Late before bed together with 3 melatonin (I had a cold and breathing issues because of the cold). Melatonin I typically only use once in a while if I think I need some extra support with sleep or if I'm traveling. It is not something I use regulary. I think aspirin is interesting. However I will discontinue using it until I find a way to mitigate the stomach issues I find. I think the gut is too important to keep in balance and it is not to be jepardised. So no more aspirin for me in a while. I have tried berberine but I think it is redundant as I am doing so much things that optimise my insulin sensativity already and I am no where near insulin resistant at this time. For me it seems like a more interesting version of metmorfin. Perhaps also less side effects? I have been interested in NMN, NMR but I don't get good responses from using NMR and NMN seems hard to find. I do however use trans-resveratrol every other day or in cyclical fashion. It seems to boost my recovery and my metabolism and energy as far as I can tell. When it comes to counting calories, I don't do so. Instead I focuse on being in tune with what my body needs and listen cautiously to how I feel and what is pragmatically my goals.

Fasting I do various types of fasting protocols. The first is just time restricted feeding, TRF. The protocol typically is 18:6 or 16:8 with two meals. Sometimes I do a OMAD - one meal a day. Typically once or twize a week. Sometimes I do a warrior diet protocol - typically on vacations. No caloric restrictions unless I'm trying some sort of fasting mimicking protocol which I've only done partially so far. That is I have done intermittent fasting mimicking protocols spread out throughout the weeks to see how things feel. I think this protocol should be done in a 5 day protocol as prescribed by Valter Longo, but done so in a more ketogenic manner. Once every months I've done 5 day water fasts +- one day. I break the fast with bone broth and/or something light. During the refeeding I sometimes eat more than two meals a day during the first 3 days, but I still do TRF during refeed. These 5 day fasts have been very educational. It also gives me a 5-7 day rest from caffeine. I usually don't drink coffee the first one or two days after fasting. I use the fasting also as an opportunity to reflect and rest and feel where I am. Sometimes I strength train everyday during this time. Sometimes I only rest. I drink water when I'm thirsty. Sprinkling water is a treat. Sometimes I don't drink for a while. I listen to my thirst. When I refeed I see it like an opportunity to start a fresh. To perhaps correct something I feel needs a rest, like macadamia nuts or less coffee or more of some type of food, like shell fish or something else. I want to simplify my protocols more. I think the prolonged fasting protocols are the most powerful. It trains for adaption and gives my body unique chances for immun cell rebuilding, gut flora rebuilding, autophagy, stem cells, neurogenises, stress recilience, the adaptation itself to the fast is a good thing in training you and your body to preserve homeostatis without food for a while. I also imagine I activate pathways for keto adaptation that will be advantageous as I am using a ketogenic strategy overall. My future protocol I'm thinking of using is a tighter TRF protocol to give more time for autophagy and also to train the body to adhere to such a protocol to be more efficient at using nutrients. If I can get to a 20:4 or 23:1 protocol and stick to this for at leat one month I think it is quite an achievement. I think a 20:4 is better because much of my nutrient protocol has specific targets and purposes that optimise my neurologic goals, such as lions mane for NGF and neurogenises and MCT for ketosis etc. I think some of the foods needs time separation to avoid not so good interactions therefor it's smarter to have more time. It is practical now in the summer when I am not in my typcial working schedule. I want to do a 7 to 8 day fast. I was thinking of including some fasting mimicking elements to it. I think just as a proof of concept say 3 days FMD and then a water fast of 4-5 days. My best fast was 6 days. My IGF-level and C-Peptide levels were very low after that and my testosterone off the chart and I felt great. All my biomarkers improved according to where my aim is. So basically I see myself doing a 20:4 TRF protocol combined with intermittent/prolonged monthly protocols. Therefor intermittent fasting is not a thing anymore, infact I could view the monthly protocol as an intermittent fasting protocol where I waterfast intermittently for 6 or 7 days.

Cyclic strategies (meta)
I believe that all interventions, if viewed as input or levels of stimuli, needs to be dynamic and pulse like. Not in a binary way, On or Off, but rather like a sinus curve. When you rest you should really rest and when you exercise you should really exercise. However everything should lead into the next thing continuously and smoothly so that you build up and adapt and recruit the systems needed to do the work as good as possible. This pattern can be thought of consciously. Even better. Because then you can achieve a flow in you everyday doings. A flow that has a continuous rythm with clear patterns. You change things gradually so that you can adapt better. If you want to do changes to adapt quickly. This is viewed as a phase shift of adaptation that needs a training period to be able to change more quickly. The ying and the yang has meaning. For instance when training cold exposure. You can start with hot shower water and then gradually more quickly turn it to cold until you have adapted to just go directly to the cold. There is a lot of mindful and conciouss choice involved that strengthens the mind(brain processes) as well as your body. Another cyclic protocol might be the idea that you need sensatize yourself to an intervention to get the most of it. I don't do carb refeeds but for someone on a glucogenic diet who does, periodically abstaining from carbs and refeeding may one such cyclic protocol. The day has a pattern that abides to the circadian rythm which you will benefit from using to your advantage. In some parts of the world there is a sinus like number of sun light of the day. This behoves you to continuously adapt what you do to this either by preserving invarians with regard to day light cycle with say blue light blocking glasses and temperature (cold,warm baths, sauna etc). Or to continuosly follow this rhythm by gradually changing into certain nodes/endpoints.

Hormesis
This is one of the most empowering of all interventions. I have kept at least one hormetic intervention everyday in my daily routine. A cold shower every morning. Sauna 20 min a few times a week (typically 3-4 times). Cold bath on the weekends and some times I have a phase where I do it every day in the morning or everyday in the evening. Breath hold under water up to 3 min. Usually 1min 30 seconds feels enough as I don't want to push my self it is more like a meditation in the cold water counting my heart beats. As my heart beat is probably around 50 under water I will "under count" my time under water, which is fine. I also see exercise as an hormetic.

Training exercise
Sprints. I have the "elite power athlete" gene. Short type2 muscle fibres on both relevant SNP:s. So I see this a a point of further optimisation. Mitochondrial biogenises and BDNF. Insulin sensitivity. I do a lot of leg training. Squats with weights. Jumps and other leg emphasized exercises. I also train balance as it seems like a good functional skill to have in shape. It is also somewhat of a mental exercise that requires a high degree of mental presens and concentration when compared to many other physical exercises. I also attempt to train catching stuff. Juggling is on my TODO-list. Tai chi and chi gong as well. Yoga, perhaps. I'm interested in the breathing techniques in prana yama. But I haven't really apprechiated yoga so far. I will give it a chance at some point. Climbing is on my TODO. I run in the woods. It requires more presence and attention. Push up and pull ups. Hand stands. Low level physical activity with mindfulness is also something I do all the time. Just being mindful and physically present to what you're doing and where you are at mentally and mind-body connectedness.

Sleep and circadian rythm
Resting in general is underestimated. I think it is just as important as the ying. Sleeping preparation starts when you wake up in the morning. Usually from some light through the window. I have almost blacked out windows and I even sleep with blue blocking glasses on. I still wake from the light in the morning. Probably also from the temperature change. I start with a meditation session in a red lighted room. Then I go out for a short walk in the morning sun light. The purpose of the walk is to start the circadian clocks in my whole being. Sometimes I try my physical status out by doing a short sprint to see where I'm at. I try to be very mindful of the sounds and feeling around me. I pay notice to the trees and the birds and to my presence in this environment, how my walking feels. Walking up for stairs. Does it feel heavy or light? The next part (breakfast) will probably bee eliminated from now on or postponed to around 11-12. My eating will be within 11-15 (not necessarily with a delta of 4 hours). In the middle of the day I will do something that while increase my heart rate. Exercise, sauna or at least a brisk walk or some exercise. I will time this so that my first meal comes within 1 or 2 hours of this part. Then during evening I'll do some reading, piano playing, guitar playing, social activity or meditation or creative work. Finally a cold bath, meditation, reading fiction, doing some non stressful mental exercise before sleep. I use a pair of blue blocking glasses at 17 o'clock and then 18.30 a one level up blue blocking and green blocking pair of glasses before sleep. I sleep in a cold room to optimize for deep sleep. I will think about what I eat and when, for sleep optimisation. Also I try to wind down several hours before sleep. Not so much electronics close to bed. Not any social media or messaging close to bed. It's only family and creativity. I might have something to drink like an hot water ashwaganda, ginger drink (no sweetners), if before 19 o'clock, but sometimes I make it a point not to break my shorter fasting window even with this since the liver will be involved in the constituent breakdown/conversions to some degree and I think that matters, sometimes.

Social I think few but meaningful relationships are more desirable than many meaningless ones. So I try to keep in touch with close friends and meet from time to time. I'm a loner at heart, but I'm also social to some degree. I need some exchange. To exchange ideas, happiness and help others, to give something and to get input and happiness. Intellectually and creativity. I'm pretty emotionally autonomous. But my closest relationships and my family are dear to my heart and that motivates unconditional love in hard times, good times and other times. I try to foster interesting and stimulating and meaningful professional relationships that can change the world to a better place, directly if possible or indirectly by circumstance and necessity. I think being sociable with you. That is being better at being mindful, aware and present to the moment with yourself is a good thing. I extend that state to people close to me and beyond. The challenge is to interact with those outside of this preferential sphere. Some people you don't want to have in your life. Some you will have to learn to tolerate and handle in some way. You relationship to other groups and settings or humanity or the universe at large is also an aspect that is good to have under revision.

Parasympathetics and rest Meditation. Is a tool I use in as many situations I can find. When I can't sleep is a life saving opportunity. It gives me the rest I need for the day even when I didn't sleep as much as expected. It keeps my stress tolerance at par. It helps me view the world and my self from a healthy flexible perspective. I do various types of meditation. Some are mindful. Some are simply breath work. Some with biofeedback (HRV, Muse EEG). Some transcendentallish. Some standing or walking. Semi medition, while driving or doing something that would do you some good to be in a hightend awareness state from time to time. Music. I view music as a source of flow. It puts my brain on good wave length and sorts of feelings by expression. I mostly play piano but sometimes the guitar. A semi cold bath can function as a wind down. Not the ice cold (hormetic bath).

Intellectual This is food for mood. I feel better and grow by challenging my self intellectually. Lots of focuse is given to understanding certain biological domains and scientific areas that concerns my biohacking intervantions. I also enjoy intellectual discussion between various individuals of varying backgrounds and abilities. Joe Rogan podcasts. A high degree of freedoom. I'm a bit reluctant towards the selling of health trends. They are superficial and unsofisticated and largely uninteresting. I enjoy the technical craftmanship of mathematics, physics, problem solving, cognitive challenge, memory training etc. I set small challenges for my self with the only competition being me from the past. I look at self improvement of myself and others as an intellectual (and other perspectives) point of view. I enjoy programming and it satisfies some of my creativity. I enjoy inventing systems and theories not necessarily defined within a programming domain. I enjoy learning something, some domain I do not yet know. I enjoy growing and attaining new knowledge to sharpen myself within my work. I enjoy building everyday intellectual tools, ways of thinking and strategies and tactics to make me better adapting to my world.

Feedback
Biomarkers is a great feedback tactic for optimising my nutrition and supplements and other strategies such as training, rest/sleep and hormetics. It gives food for thought and gives you content to use for your next ”directions" and "destinations". I also try to listen and be honest to myself so I can give good feedback and learn from my senses and interpret signals. Also externally. Others might have some feedback, intended or unintended in the form of reactions. This is valuable but you have to be true to your purpose and what you want. It's not bad to care about others but you shouldn't care what people think more than you care about your purpose and mission. Various self quantification is valuable. But you need to learn to discriminate and to focuse on what takes you to where you want to be. Sometimes the numbers are not to be taken so seriously. Sometimes they are.

Meta education I believe in meta cognitive self development. Learn how to learn. Learn how to learn how to learn. Take the meta level perspective and revise what your doing and why. Also learn from many sources of knowledge and many channels. Many people many schools. You will be able to learn what is worth learning and what may not be. We live in an age where knowledge and information is abundant. The challange is to know what to know.