Thoughts on the coming 2020

I have thought long and hard on what I've learned up til this year specifically around biohacking and health. What to improve and where not to go. Several things have unfolded. Life and biohacking is inseparable. For instance where I work will matter a lot more from now on. I want to facilitate routines that are sustainable and optimal. Nature is important. Location close to nature is important. Meditation will be core. Fasting will not have the same focus although I will do it consistently and frequently. I do not subscribe to any dogma. Although I see my ketogenic Yamba diet as core basis of my nutritional strategy. I will write a book on how it's done. Essentially it contains a paleolithic influence and a ketogenic composition, with clean animal based foods and savoury fruits high in fats and minimal in carbs, like palmnut fruit, avokados and coconut. The animal foods are lamb, wild caught fish, elk and deer, organ meats, bone broth, tallow, etc. Occasionally I include fermented veggies like kimchi and sour kraut. I exclude cheese and dairy except for Ghee. I rarely use herbs and peppers. Salt is fine. January is carnivore month. I don't like to follow others. It's against my principles. So I will instead continue on my own nutritional path and refine what I'm doing now and focus more on wild caught animals with fats that optimise for ketones. I'm considering switching back to fasting in the morning and eating on a bit later scheduled time window.

I will optimise everything with sleep as a metric endpoint. I have ordered a Xiaomi Band so I can compare measurements with oura ring. My goal is to fix my restfulness and improve sleep as much as possible. I think 21.30-5.30 is a good goal. Minimising wake ups.

PBM-PhotoBioModulation in the morning is likely to have improved my REM sleep. However my Deep sleep is a bit reduced, but considering it usually is about 2H30M it may not be a problem. I will stop PBM a few day and see if it changes things.

The last few days I purposefully went out of ketosis for a few days without carbs. I just upped my meat intake, specifically beef. I tend not to stay in ketosis if I do that. Gluconeogenises was not on overdrive though. I used to get higher blood sugar scores doing that. This time my blood sugar went up to like 4.8 mmol/L and then 30 min later down to 4.3 mmol/L like usual. Morning fasted blood glucose has been around 4.0 mmol/L consistently every morning. I have really diled in my metabolic flexibility, keto adaptation and insulin sensitivity this year.

I will not to heat chock therapy for specific reasons. I will do more cold therapy. This goes well in hand with ketogenesis, sleep hacking, breath work, HRV, and meditation.

All in all this year is about changing the environment. Simplifying things. Writing. Doing research. Coding. Fine tuning the diet. Meditation and mindfulness. Music therapy. PBM and getting closer to nature. The focus will be on the mind and to give it the proper surroundings to do deep work.