BIOHACKING 101

BIOHACKING 101
WELCOME TO THE WORLD OF BIOHACKING.

Biohacking works because it uses the latest science paired with self-experimentation to find out what is
best for you.

Biohackers pay attention to their bodies, minds, and environment to create optimal health for
themselves. You can make all the money in the world, build the biggest business, but if you aren’t
healthy to enjoy it all, what’s the point?

Things have changed. While we used to be fine listening to whatever doctors told us, we now know that
second and even third opinions are important. Sometimes modern medicine doesn’t have answers all
together.

Studies on human health, nutrition, and brain science are moving at a faster pace than ever. Frankly,
most doctors just don’t have time to keep up with the changes and stay on top of the latest research.
Modern medicine is great for emergency situations. However, it falls apart when it comes to long-term
health and wellness.

Most of us want to take control of our own health, but lack the tools we need to heal ourselves.
Biohacking is a method of improving our health through the use of various non-traditional strategies,
tools, and changes. It’s about taking charge of your body by controlling its internal and external
environments, allowing you to be healthier, perform better, and live longer.

While this concept isn’t really new, the science and ability to connect with others over long distances
instantaneously is. Our access to information, research, and expert opinions has NEVER before been
possible. Until now.

As you start your biohacking journey, there’s some important information you’ll need to help along the
way. Learning to navigate the basics laid out in this book will help reach the progress you want faster.
We’ll show you the foundation for biohacking yourself and the environment around you to live a life
optimized to your specific needs and desires.

Let’s get started.

Your PrimalHacking Friends,

Chris & Thaddeus

P.S. – Join Chris and Thaddeus over at PrimalHacker for up-to-date news and techniques to optimize
your health.
BIOHACKING 101

CONTENTS
Click on the number to be directed to the page.

USE THIS BOOK, BECOME A BIOHACKER .............................................................. 4

BIOHACK CHAPTER FORMAT............................................................................ 4

INTRODUCTION ........................................................................................................ 4

TOP BIOHACK(S)................................................................................................ 4

TRACKING.......................................................................................................... 4

SUPPLEMENTS.................................................................................................... 4

WHAT IS BIOHACKING? ............................................................................................ 5

TRACKING........................................................................................................... 6

WHY IS EVERYONE TALKING ABOUT BIOHACKING TODAY?......................... 6

BIOHACKING TERMS DEFINED......................................................................... 9

WHY BECOME A BIOHACKER?........................................................................ 11

WHO’S WHO OF BIOHACKING....................................................................... 12

TOP THINGS PEOPLE BIOHACK.............................................................................. 15

FOOD................................................................................................................ 15

MOVEMENT...................................................................................................... 18

SLEEP................................................................................................................ 20

ENERGY............................................................................................................ 22

WEIGHT LOSS................................................................................................... 25

COGNITIVE FUNCTION................................................................................... 27

WHAT SHOULD PEOPLE HACK THAT THEY AREN’T?............................................ 30

STRESS & ANXIETY........................................................................................... 30

TESTOSTERONE............................................................................................... 31

ARTIFICIAL AND PROCESSED LIGHT EXPOSURE........................................... 35

WHERE DO YOU FIND OTHER BIOHACKERS?..................................................... 37

ABOUT THE AUTHORS........................................................................................... 38

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USE THIS BOOK, BECOME A BIOHACKER

1. What the heck is biohacking? Chapter Format

2.
For your navigation pleasure, every chapter is arranged in
Learn who the famous biohackers are,
the same format shown below.
follow some of them.
Introduction
3. Learn the tools of biohacking. Some important background information.

Top Biohack(s)
4. Check out some of the top biohacks that We’ll list the top-rated biohacks in each category.
have helped thousands of people already.
Tracking
How do you know if your biohack worked unless you are
5. Get RESULTS! tracking it? We’ll give you some examples of how to track
your biohack. Apps associated with tracking will be housed
within a navy blue box.

Supplements
We list the top supplements that have shown the most
benefit. We also list specific tools or techniques that have
worked for others or have been shown to help. These
supplements will be shown inside a light blue box.

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BIOHACKING 101

WHAT IS
BIOHACKING?
Biohacking is taking charge of your own health. It’s an
art of modifying the environment inside and around us
to optimize our biology. It’s a combination of science-
based methods partnered with self experimentation to
create optimal health for you as an individual.

Biohackers are curious. If you’re here, you want some

control over your health. You do not leave it all in the
hands of doctors or others who base their information
on largely outdated science and incomplete knowledge.

For instance, if you wanted more energy, you can find

studies showing that caffeine prevents the breakdown
of a neurotransmitter that keeps you more awake. You
know that coffee, tea, and certain supplements contain
caffeine and that others are talking about the energy
they get from using them. You decide to try a cup of
coffee because it smells good, others swear it’s the elixir
of the gods, and you are just plain tired all the time. So
you drink a cup of coffee and notice that, in fact, it does
give you more energy.

Your first biohack is complete. You went from awareness,

to research, to trial and success.

Most of us are familiar with this. Biohackers just take it a

step further. They work to become more conscious of the
whole picture – from their surrounding environments to
what things they do or take into their own bodies – and
how this affects things like mood, energy, stamina, focus,
fitness, and health.

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BIOHACKING 101

ARX (Adaptive Resistance Exercise) is an example of a

biohacking tool for creating fitness breakthroughs. This device
identifies a person’s perfect resistance level for maximizing
strength gains in the shortest amount of time. Using a real-
time tracker displayed on a computer monitor, users get
instant visual feedback on the percentage of effort they
are utilizing with each repetition, pushing them to maintain
their ideal performance throughout the movement. These
repetition maximums are recorded, so ARX users can attempt
to beat their max weight from previous sessions. Devices like
this allow us to actually see (rather than guess) how much
effort we are putting into our workouts, so we can extract the
benefit of exercise in the shortest amount of time.

Tracking have no idea what’s working and will find it hard to

make much progress toward our goals.
“If you can’t track it, you can’t hack it.”
We now have the ability to perform in-depth
Often biohackers use specific measurement tools screening without a doctor and for relatively little
to determine if the things we’re doing are moving expense.
us in the right direction.
We recommend you check out the Quantified
Sometimes these measurement tools are simple Self Movement where they talk about tracking
things like recording notes in a journal, taking every aspect of their life. While this may not be for
before and after pictures of ourselves, or simply everyone, you may find it’s a useful tool to measure
being aware of improvements. The key is to record your progress toward optimal health and well-
a baseline (our state prior to the biohack) and the being. Wellness FX also offers at home and doctor-
aftermath (our state after the biohack). free blood tests and measurements online.

In some cases, we utilize more technical tools like Why Is Everyone Talking About
blood markers or body scans. For instance, if we Biohacking Today?
wanted to know if our hack to increase the amount
of testosterone actually worked, we would take The medical establishment is going through a sea
before and after blood draws to compare of change at the moment.
testosterone levels pre and post-hack.
Modern medicine fails to address important issues
Tracking is really the key to biohacking. If we aren’t such as how to promote long-term health, prevent
measuring our progress in a specific way, then we’ll disease, and reach optimal health at any age; and
millions are being affected.

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BIOHACKING 101

The Need for Biohacking Modern medicine, while excellent at administering

In today’s fast-paced world, we are awash in technology, emergency care, fails to keep us healthy and prevent
connectedness, and speed. Everything moves so much disease. Its solution to sleep problems, anxiety, stress, and
faster than ever before. Do you feel like you can barely depression are medications. Yet, these are not the most
keep up with the pace of life? effective treatments.

Despite all the connection we now have, the amazing Americans spent $41 billion on sleep aids in 2015 alone,
technology, a massive amount of us still suffer from and yet sedated sleep has been proven to be just as bad
loneliness, anxiety, and stress. We’re more “social” than as poor sleep.
ever before, yet 40 million Americans struggle daily with
anxiety. More than 100 million of us don’t get enough sleep. What we need is not a treatment for these conditions, but a
And a third of us are fix for the root causes.
obese.
We have seen more and more news about sugar, soda
We’ve been let down by the medical community. In fact, companies, and tobacco companies that funded research
going to the doctor or hospital could be worse than just and hid the truth about what food and profitable products
staying home and searching Google (a hospital stay is 10 were doing to our health.
times more likely to kill you than a car accident (Source).
Doctors are not instructed in nutrition and how food,
movement, light, and other things impact our health. They
are good at solving immediate problems of emergency
medicine and we love them for that, but they fail in
addressing and correcting long-term wellness goals in
ways that treat the true causes of disease. Some doctors
know that the paradigm of the past is changing. Consider
yourself lucky if you find a functional medicine doctor or
general MD that takes time not only to get to know you,
but is also invested in working with you to achieve optimal
health.

It’s time to take control of your health and well-being.

Biohacking is the doorway to do just that. Through the
world of biohacking you will learn how to identify the true
causes of your problems. You will learn what others have
done, what research shows, and the tools available for self-
experimentation. Our goal is to help find solutions to the
issues you’re experiencing today, so that you become a
better, healthier person tomorrow.

Biohacking is taking charge of your own health and finding

out what works for YOU.

If you’ve ever wanted to get serious about getting healthier,

having more energy, losing weight, sleeping better,
optimizing your fitness, or just plain looking good naked,
then you’ve come to the right place. Our goal is to give you
the basics to begin your journey right here in this book.

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BIOHACKING 101

Here is a step-by-step plan to begin your biohacking journey.

Once you’ve completed this study and are ready to continue a dive down the rabbit hole, check
out PrimalHacker.com for our latest studies, reviews, and recommendations of the most effective
biohacks, tools, and technologies.

Biohacking has emerged as a way to take control of our own health through the deliberate use of
a team of health experts.

Instead of relying on one family doctor, biohackers seek out experts on the very issues we struggle

BIOHACKING IS:
• Personalized
• Effective
• Perfect for those looking to optimize health versus minimize risk of disease
• Becoming more affordable, and in many cases, free
• Emerging as the top way to take care of ourselves

with, and we tap those experts for advice, protocols, and care. We aren’t limited to whatever
doctor is closest to us. In fact, the most knowledgeable and effective professional may live five
states away. But thanks to modern technology, this professional can be included on our list of
experts.

We may fly or drive to meet with our expert once. From then on, the work can occur via phone,
Skype, and email without us ever having to go back.

This is the power of taking charge of your own health. This is why biohacking is becoming so big.
We are no longer limited to who’s immediately around us, but literally have access to a whole
world of experts specializing in our exact issues.

Biohacking is an emerging field, and it’s catching on like wildfire.

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BIOHACKING 101

Biohacking Terms Defined Hormesis – Hormesis is exposing your body to an

acute stressor in order to create a beneficial effect.
Here are a few biohacking terms you will find helpful We all know that too much chronic stress is harmful
while navigating the biohacking world. Not all of to the body. What you may not know is that short
these terms appear in this eBook, but all of them are bursts of stress can actually make you stronger,
necessary for you to understand what biohackers healthier, and more resilient. Take, for example,
are talking about. exercise. Exercise is a form of hormesis. You are
subjecting yourself to the acute stress of exercise in
Biohack – A change of something inside you or in order to increase your body’s strength or mobility.
the environment around you to achieve a specific
goal, preceded and followed by measurement to IF (Intermittent Fasting) – Intermittent fasting
determine if the change worked. involves forgoing food for a specified period of
time. All of us intermittent fast every single day
Bulletproof Coffee – Invented by Bulletproof when we sleep. As biohackers, we typically go
executive Dave Asprey, this coffee combines further than this in the name of anti-aging and
certified mold and toxin-free coffee beans, grass- overall health. The usual IF is 14-17 hours long. This
fed butter, and brain octane oil. This combination means if you ate dinner at 7pm, you would not eat
increases the absorption of polyphenols (healthy again until 9am-12noon the next day. This creates
plant compounds found in coffee), increases ketone an eating window of between 7-10 hours each day.
production in the body for energy and focus, and Some of us IF every single day while others only
stops hunger and cravings. two or three times a week. It’s totally up to you.
During an IF you can have coffee, tea, water, or
CT (Cold Thermogenesis) – possibly made other non-caloric beverages.
most popular by Dr. Jack Kruse, this popular
hack activates the body’s own brown fat stores – A special version of IF is Bulletproof Intermittent
possibly increasing brown fat levels in the body – Fasting created by Dave Asprey. Dave claims that
which can lead to increased fat loss and improved having fat – but zero protein or carbohydrates –
metabolism. CT also stimulates the vagus nerve during you fast will give you the benefit of fasting
and something called the mammalian dive reflex. without the downsides of hunger and cravings.
This is said to reduce inflammation in the body and Dave uses Bulletproof Coffee during his IF window
calm the nervous system. and calls this Bulletproof Intermittent Fasting.

People use this hack for losing fat and reducing Ketones – Ketones are water-soluble substances
inflammation. It can also boost your immune produced in the liver from fat for energy use.
system and make your body much more resilient. It There are three type of ketones in the body;
does this through what is called hormesis. beta-hydroxybutyrate, acetoacetate, and their
breakdown product, acetone.
It involves taking a cold shower or bath, stepping
into a cryotherapy chamber, being outside in the Ketones can be either produced by the body or
cold, or dunking one’s face in ice water. Cold, in taken exogenously (meaning we eat or drink them).
this case, means below 55 degrees Fahrenheit. Our body produces ketones when we are starving
Ideally goose bumps will result. or fasting, or when we eat so few carbohydrates
that we cannot rely on glucose to fuel our brains.
HRV (Heart Rate Variability) – HRV is the variation By eating or drinking ketones (Pruvit KetoOS), we
in time intervals between your heartbeats. It can gain the benefits of ketones without starving
basically measures the stress level of your nervous ourselves or having to eat a high-fat, low-carb
system. ketogenic diet.

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BIOHACKING 101

Originally used in medicine to treat epileptic biohacks are really just ways to cover up and fix our
seizures, the latest science is beginning to show modern lifestyles. We have moved too far away
that ketones can be used to optimize health. from our original environment and our biology
They burn more efficiently in the brain and may cannot keep up with the pace of life today. We
be clinically important in treating disease. Much spend too much time indoors, away from natural
research is emerging to determine how and where light. We drink water polluted with agricultural
ketones can be effective in disease management. runoff and intentionally added drugs (fluoride). We
stay in one place too long and live in compromised
Some people say ketones burn cleaner in the brain postures (chairs, cars, cubicles). PrimalHackers
than glucose, and that they could be preventative have a goal of living a more natural and wild life
against certain diseases. In fact, Alzheimer’s is for optimal health and well-being. Since we can’t
being thought of as Type 3 Diabetes, where the always do that, we introduce biohacks that remove
brain becomes insulin resistant and has trouble the detrimental effects of our modern lifestyles to
using glucose for fuel. Ketones bypass this by keep us healthy in a compromised world. We first
providing the brain energy instead of glucose. look to the sun, earth, water, and natural movement
for our biohacks before bringing in technology and
Low Level Light Therapy (LLLT)/ supplements.
Photobiomodulation – LLLT is the process of using
low levels of laser light and/or LED red light to Wim Hoff Breathing – Wim Hoff came out of
reduce inflammation and stimulate mitochondrial Denmark with a set of breathing, visualization,
energy increases. It is referred to as “low level” and cold exposure techniques aimed at increasing
because the laser’s intensity is low enough that it resilience to sickness, cold, heat, and exercise. Wim
does not hurt the human body (rather, it actually Hof Breathing is a process that begins by blowing
can help heal it). off carbon dioxide to supersaturate the body with
oxygen, followed by holding of the breath while
In recent years, science has begun to show that using visualization and yoga moves or push-ups,
even LED lights can be used for LLVLT and not just and ending with exposure to significant cold (such
lasers. This could bring the cost of LLVLT as a nice long dunk in an ice bath or standing in
down considerably. Panels like Leanne Venier’s your underwear outside in the snow) for up to 30
REDJuvenator are compact and affordable light minutes. It’s a combination of yoga, breathing,
therapy solutions that can make a real difference and cold thermogenesis all in one. Scott Carney,
for people. an investigative reporter, has written about Wim’s
techniques in his book, “What Doesn’t Kill Us.”
LLLT is most commonly used by shining a laser over
an area of the body that needs treatment. It has WTF is N=1 – N=1 is technically a statistical term
been shown to reverse wrinkles, build healthier with a specific meaning that is not at all how the
collagen, speed healing over sites of injury, improve biohacking community uses the it. In biohacking,
sleep, or help with anxiety and stress. Many we say N=1 when we refer to a biohack that worked
chiropractors now have these devices available, for us. It’s saying that we tried an experiment and it
so ask if he or she can use them during your next worked. We have no idea if it will work for anyone
appointment. else, or even if it will work for us in a year when
our biochemistry is different, but it worked. We say
PrimalHacker – Yup, we just invented a new term. this because what works for one person doesn’t
PrimalHackers look to nature for the first and best always work for someone else. Some people say
biohacks. A PrimalHacker acknowledges that all that means it’s all in our heads. But this is short-

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BIOHACKING 101

sighted. Modern prescription drugs have side

effects. Not everyone experiences the same (or any)
side effects. Some prescription drugs are miracles
for some and don’t have any effect on others. This is
a clear indication that personalized medicine is the
way of the future and biohacking is striving to bring
that future into the now.

Why Become a Biohacker?

Now more than ever we HAVE to take control of our

own health.

We have moved from a species living an outdoor

life to living in an indoor habitat. Our bodies are not
yet adapted to this. Some of us spend nearly 100%
of our time indoors, with our only exposure to the
outside being the walk from building A to building
B. This is not enough.

In addition, we are bombarded by artificial processed light both day and night. LED and CFL are lighting our homes, work, streetlights,
headlights, and even phones and computers. Our food is less nutritious than it once was because we grow animal and plants on massive
farms. The goal is no longer toiling the richest soil or harvesting the healthiest food for consumers; it’s for cutting costs and boosting
profits by taking the least amount of steps required for meat and plant products to grow. While marketable plants have nitrogen,
phosphorus, and potassium added to the soil, other critical micronutrients like magnesium, calcium, iodine, and selenium (among
others) are missing. Meat, on the other hand, is filled with antibiotics, growth hormones, and other synthetic substances designed
Kevin O’Leary
to help animals survive – while growing bigger and faster – despite their confined environments and lack of natural feed.

Our water is increasingly contaminated with fluoride, pesticides, herbicides, and pharmaceutical drugs. Did you know that when we
take pharmaceuticals, our bodies don’t break down 100% of the drug compound, so what remains is excreted in our urine? With more
of us taking multiple pills, that’s a lot of pharmaceuticals being flushed down the toilet. This matters because none of these leftover
compounds are treated in our wastewater treatment systems, so it’s being released into our natural waters after processing and
contaminating the fish, plants, and water we drink. I didn’t sign up to take antidepressants, but they’re probably in my food and water
supply anyway!

As if all of this isn’t detrimental enough, our economy has seen a massive shift from agricultural work to desk jobs. Prolonged sitting at
desks all day has shown to increase a whole host of chronic diseases; from diabetes to high blood pressure, obesity, and even cancer.
Modern society, while terribly convenient, is creating considerable risks for our overall health.

Now is the time to do something about all this. Biohacking may sound like a techie-type term, and it may even turn some people off.
But the foundation of biohacking is simply taking back control of our own health. It’s ensuring that we are informed of ways – natural,
synthetic, or otherwise – to help ourselves and our families achieve wellness that allows us to really live.

It doesn’t mean never seeing a doctor. But it may mean changing doctors. Finding the right practitioner who will take the time to listen,
collaborate, and consider new ideas unique to your situation is critical.

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BIOHACKING 101

Who’s Who in Biohacking to get started in taking back their in the direction it should be going.
health; something he did himself All biohacking is concerned with
after a chronic illness sidelined him improving the human mind and
for many years. He teaches people body. Largely this is done by adding
how to get at the root of their technology to replace things we
problems rather than focusing on lost when we moved away from
symptoms. our natural environment. However,
Daniel is working to bring his life
back into connection with nature
to improve his health, brain, body,
and spirit. He does this by spending
BEN GREENFIELD time outdoors, harvesting wild
fauna, flora, and water, and using
Ben is the most fun of all the
natural lighting like candles. Yet, he
biohackers. He’s entertaining to
is not opposed to using biohacking
listen to and watch (check out his
techniques like infrared saunas or
snapchat) because he isn’t afraid to
MCT oil. We highly recommend you
try experiments that would make CHRIS MASTERJOHN follow his work.
most of us cringe. At times, his
podcasts and blog posts walk the Chris is a Doctor of Nutritional
line of controversy, but he delves Sciences who focuses on traditional
deeply into the science behind all ways of preparing foods for optimal
of them. As an athlete, Ben really health. He has extensively studied
knows his shit when it comes to fat soluble nutrients, and teaches
health and nutrition. His podcast people about the importance of
is one of my favorites to listen to, eating enough high quality fat and
and I KNOW that he is fiercely organ meats for optimal health. He
passionate about helping people – experiments on himself and dives
athletes or otherwise – to perform deep into research, but boils down
the information so readers aren’t
DAVE ASPREY
at their best.
overwhelmed with the science
Dave coined the term
behind it.
“biohacking” back in 2005.
One of the most well-known
biohackers, Dave’s Bulletproof
Executive Podcast gets millions of
downloads per month. Because he
provides so much reliable and free
information to others, he’s become
somewhat of the godfather of

CHRIS KRESSER biohacking to people worldwide,

including us here at PrimalHacker.
Chris is a licensed acupuncturist We have a lot of gratitude for
and functional medicine DANIEL VITALIS Dave and his quest to spread the
practitioner in California. He is benefits of biohacking. We’re not
best known for his work relating to Although he would not approve only certified coaches under his
paleo nutrition, and blogs regularly of us calling him a biohacker (he Bulletproof Coaching program, but
about all things health. He provides considers himself a rewilder), we we’ve met Dave and appreciate
free information for people looking believe Daniel is taking biohacking what he’s done for this movement.

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BIOHACKING 101

His company, Bulletproof, sells father of the primal/paleo lifestyle.

and markets products such as Mark uses cold water immersions,
supplements, mycotoxin-free HIIT, primal eating and movement,
coffee, MCT oils, and biohacking as well as eschewing light at night
technology, and also offers the to optimize his health (including
Bulletproof Coaching program for an impressive six pack) despite
people who want to help others being in his 60s. He leads a huge
reach their full potential. He is also community of primal lifestyle
the founder of Bulletproof Coffee enthusiasts on his website Mark’s
shops, and holds the Bulletproof Daily Apple, has written numerous
Biohacking Conference annually. books, and recently created a line
DR. JACK KRUSE of primal kitchen foods to satisfy the
paleo appetite. Mark follows primal
Jack is a neurosurgeon who protocols to optimize his
believes light, water, and health and appearance.
magnetism are the most important
things in human health. A very
controversial figure, even in the
biohacking community, he tells
what he believes is the truth and
lets the cards fall where they
may. He began his journey by
DR. DOMINIC hacking his own health and weight
D’AGOSTINO problems using a combination of
his knowledge as a neurosurgeon
“Dom” Is often referred to as the along with the study of physics. He, NIKOLA TESLA
inventor of Keto for the masses. along with partner Ruben Salinas,
Nikola is probably not the very first
His laboratory has engineered invented the Quantlet; a wrist
biohacker, but he’s as close as it
numerous ketone formulas for the worn device to hack our indoor
comes. Born in 1856, Nikola was
Department of Defense, and life through the use of light and
a scientist, inventor, and visionary
has also licensed many of his cold. Jack is most famous for his
who came up with the concepts
products to make them available to cold thermogenesis protocols of
of the smart phone and wireless
consumers. He studies ketosis and dunking the face and body into ice
internet back in 1901. He invented
exogenous ketone supplements cold water. He is worth following.
the first version of the Bulletproof
not only in his lab, but also on
Vibe Plate, used as a tool in whole
himself. He’s usually in a constant
body vibration therapy (WBVT),
state of ketosis and still manages
a little-known, but emerging
to powerlift and work as a world-
treatment strategy that originally
class researcher.
dates back to the 19th century.
Nikola is regarded as a trailblazer
for his many nontraditional
inventions such as the energy and
light healing devices we use today.
MARK SISSON
Originally famous as an elite
triathlete and endurance racer,
Mark is now known for being the

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BIOHACKING 101

SETH ROBERTS TIM FERRISS

Thought to be the original We first learned about Tim 10 years

biohacker of the 20th century, Seth ago through his book “The 4-Hour
Roberts was a professor of Workweek.” While he doesn’t
psychology and the “champion of identify himself as a biohacker,
self experimentation.” Suffering Tim uses biohacking principles
from insomnia in the early 1980s, and has created a successful
Seth set out to fix this problem career because of it. He has
by changing his lifestyle, exercise written a variety of “4-Hour” books
habits, and calcium intake among addressing work, health, and food,
other things. He advocated for and is a prominent public speaker
a citizen science movement, an and self-help guru. You can listen
effort to collect data from everyday to Tim weekly through his “Tim
biohackers to support their Ferriss Show” podcasts; where he’s
findings and quiet the skeptics. considered to be one of the most
popular business podcasters in the
industry.

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BIOHACKING 101

TOP THINGS PEOPLE BIOHACK

Food Unfortunately, this is not true and never was. There
are only a few fats you should avoid. Trans fats
Introduction have been identified as a health risk and are now
Up until the mid-20th century, nutrition was a large part of banned for use in the public food supply. Nearly
training at medicals schools. Prescriptions for disease often all vegetable oils at your supermarket are rancid,
included dietary changes instead of pharmaceuticals. oxidized and toxic by the time they are bottled at
Doctors followed the advice of Hippocrates’ mantra, “let the factory. In fact, most of these oils are deodorized
food be thy medicine,” and knew that what we eat has a before packaging to get rid of their oxidized smell.
direct effect on disease and overall health.
Saturated fats can be quite healthy and are
So what changed? To keep from going off on a necessary for optimal health and brain function.
conspiracy-filled rant, I’ll try to keep this short. Three Recent research shows that sugar and toxic
words: Follow. The. Money. The pharmaceutical industry vegetable oils are more to blame for our recent
started developing more drugs and needed a way to health crisis than anything else.
sell them. They knew that if doctors were taught to push
medications for certain diseases, then the pharmaceutical If you want to have stunning good health, you not
companies would garner big profits.

It’s not that doctors are intentionally misleading people;

it’s that they don’t know what they don’t know.
A large majority of doctors really care about their patients.
They became doctors to make a change and
help people. The problem is that nutrition has now
become a small part of medical training, and what
information they do learn is outdated.

So what can you do? You can take control of your own
health and learn everything you can about nutrition.
Read the latest research and conduct self-experiments
to find out what works for you and what doesn’t. That’s
the goal of biohacking; to share our findings so we all
can benefit from tools to optimize our own health. What only need to eat food that’s processed as little as
you put into your body has a massive impact on how you possible, but play with your diet enough to find
feel, look and, act. Many health and fitness experts agree what works best for you. There is no such thing as a
that diet is responsible for 90% of weight loss and body diet that’s best for everybody.
composition. We also know how closely diet is related to
health, wellness, and mood.
Most of us have been trained to think fat is bad.

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BIOHACKING 101

A TYPICAL IF SCHEDULE:

Top Biohacks • Eat a typical lunch at noon

In-season and Locally Grown Food – One thing you will
• Eat whatever you want until dinner
hear a lot about from us is the importance of the natural
world to our health. Like all living things, our bodies • Eat dinner at 7pm and finish eating by 8pm
have adapted to thousands of years of exposure to the • Do not eat again until noon the next day
changing seasons, sunshine levels, and foods that flourish
throughout the year.

However, today we have access to food from all around

the world all year long, even those out of season. While I have modified this schedule to better fit my lifestyle and
eating non-seasonal vegetables does not seem to cause body and you can too. Information will be available on
any ill effects, eating fruit may. Try keeping as much of our website on how to modify IF to allow for three full
your diet filled with foods that are in-season in your meals a day without interfering with your 12-16 hour fast.
region. When produce has to be shipped thousands
of miles before it gets to you, it has to be picked early. Bulletproof Intermittent Fasting – This is just like IF,
Picking food before it is ripe lessens its nutritional value. but with the addition of healthy fats in the morning to
It also gives it a chance to develop mold toxins while it’s help control hunger cravings. You still don’t consume
being shipped and displayed in the store. In fact, “fresh” any carbohydrates or protein, forcing your body to use
produce shipped from afar usually has less vitamins and ketones for fuel instead of glucose. You still retain most
minerals than its frozen counterparts. If you absolutely of the fasting benefits, but the fat makes fasting easier.
can’t buy a food locally or in-season, then choose a frozen
version instead. You can also purchase seasonal food Ketogenic Diet – This is a way of eating that causes the
locally and simply freeze it for later use or, in the case of body to tap into its own fat stores for energy instead of
vegetables like potatoes, store in a cool, dark place. relying on regular inputs of glucose in the diet. Ketogenic
diets usually keep carbohydrates below 50 grams per day
Intermittent Fasting (IF) – This is not a fad diet, but from all food sources, including vegetables. However,
rather one of the crucial biohacks you can try for the exact quantity of carbohydrates consumed can vary
absolutely free. In fact, it can also save you money and from person to person, with some individuals benefiting
time. Intermittent fasting is the practice of restricting most from 20 grams a day while others get by with over
food consumption during certain times. Everyone is 100 grams per day. Protein intake is kept low to prevent
different, but I have found the easiest way to do this the body from converting protein into glucose. With the
is by capitalizing on the time when we are naturally ketogenic diet, the brain relies on ketones for energy.
fasting anyway (while we’re sleeping), and keeping the This is said to help reduce appetite, increase fat burning,
fast going for a few hours after waking until lunch time. encourage weight loss, and improve energy and cognitive
True intermittent fasting is abstaining from all solid food function. There is both anecdotal and clinical evidence
during the fasting period, but allowing liquids like tea, to support theories that ketogenic diets decrease the
water, and coffee. The sweet spot for intermittent fasting risk of certain diseases while improving the outcomes
is between 12-16 hours, including the time you’re asleep. of others. We do not make any health claims here, but
Yes, you can still build muscle while doing IF. Yes, you can encourage you to look up the effects of ketogenic diets on
lose fat since you are forcing your body to use Alzheimer’s, multiple sclerosis, seizure disorders, cancers,
stored fat for fuel. Yes, you can work out and even lift and chemotherapy. And don’t worry, you can preserve
weights while fasting. In fact, many people report good muscle while eating a ketogenic diet. Dom D’Agostino
results after this strategy. talks about that here.

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BIOHACKING 101

The 80/20 Rule – Make 80% of your plate vegetables, with the remaining consisting of protein, fat, and carbohydrates. That means
load up on veggies, smother them in fat (which increases nutrient absorption and makes them taste better), and use high-quality, grass-
fed, and wild-caught proteins. Choose a non-processed carbohydrate (sweet potato, squash, white rice, organic berries, plantains) to
fill out“Corper vulputate,
the meal. You do not needturpis velit
to include sollicitudin
a carbohydrate lacus,
to every sitinamet
meal; fact, many biohackers save their carbohydrates for dinner
viverra
only. Play aroundpurus neque
to see what’s besteget lacus.
for you. Nam sollicitudin tellus at
dapibus tempor s neque eget lacus. Neque eget lacus. ”
Fermented Foods – Gut health is a huge topic right now and for good reason. We are just beginning to scratch the surface of the
many important roles bacteria have inside and outside the digestive tract, and how certain foods, toxins, and medications can destroy
them. Fermented foods like sauerkraut, kimchi, and kombucha are just some of the options that can replenish good bacteria inside the
digestive tract. We prefer that you get your probiotics from fermented veggies rather than pills.

Tracking MyFitnessPal – Probably one of the easiest food tracking

Tracking food is a pain in the ass. Trust me, I have apps out there. They have a HUGE usersubmitted database,
done it and every time I do, I have to force myself to so whatever food you are eating is probably already in
fill in the daily food diary. Most people get one or there. If not, you can enter the nutrients manually or scan
two meals into their diary before giving up forever. the barcode.

But I ask you to stick with it for two months. Two

months is all you need to learn about food and
become familiar with your eating habits. After this
Cronometer – This is the app that Joseph Mercola
amount of time you likely won’t have to track ever
recommends and it gives you tons of useful information.
again, unless you are experimenting.
Their database is not nearly as large as MyFitnessPal, so it
may take a little longer to manually input data. This app is
After two months, you will know how to approximate
ideal if you want more complete information on the nutrients
carbohydrates, fat, and protein in just about
you are eating, but for the average user, MyFitnessPal fits
anything you eat. You will also know about how
the bill.
many total calories, carbohydrates, protein, and fat
you are consuming daily. This allows you to compare
your diet habits to the health gurus’ optimal health
recommendations to see where you fall. Other than tracking food, you can track how you react to the food you
eat. There are two main ways you can do this. You can check your heart
Tracking is key during a good biohack. Tracking rate before and three times after eating. If your heart rate rises by at least
what you eat is the first step. There are hundreds 16 beats per minute then you are probably sensitive to something you
of free food tracking apps available, but here are ate. Below are three apps that you can try for this purpose:
what we’ve found to be some the best options: • Food Sense App
• Bulletproof Stress Detective
• SweetBeat

Finally, you can get a blood test to identify what foods sensitivities you
may have. These blood tests are not considered very accurate, but can be
helpful – and for some – life changing.

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BIOHACKING 101

Supplements

Exogenous Ketones – These are very important for tract. If you are consuming high-quality fermented foods
people who want to harness the fat burning, brain and not taking antibiotics regularly, then these should
stimulating, and energy producing power of ketosis not be needed. However, they are great to use if you
without sticking to a strict ketogenic diet. Exogenous HAVE to take antibiotics.
ketones will temporarily raise the levels of ketones in
your blood, help you burn more fat, and allow you to Desiccated Liver and Organs – Organ meat has been
perform better. a staple of our diets for thousands of years and it is
filled with vital nutrients. Unfortunately, we often go
Digestive Enzymes – Since gut health is so important years – some of us our whole lives – without eating any
to our overall health, we want to do everything we organs. Many people find them unappetizing. Yet they
can to make sure it’s functioning properly. Digestive are filled with fat soluble vitamins that we may not get
enzymes help by helping with the digestion and in appreciable quantities anywhere else. Organ meat is
withdrawal of nutrients from the food we eat. considered a superfood. If you simply can’t stand the
idea of eating liver, try desiccated liver pills (which are
Probiotics – These are supplements that attempt to also great for traveling).
replace the beneficial bacteria inside your digestive
U.S. Wellness Meats makes an amazing liverwurst that
is so good, even my kids eat it.

Movement We suggest moving every hour for five minutes. While that
seems easy, try to do it sometime! We get so caught up in
Introduction what we’re doing that when the hour is up and we have to
The human body was designed to move. move, we rarely do.

We should just end this section right here. If you aren’t moving, Biohacking movement is about understanding what the
you are making a big mistake. We are not designed to sit at human body needs to function optimally.
desks and stare into screens all day. We are not designed to And it needs movement.
come home and sit on the couch and stare at a screen all
night. We are not designed to get from place to place sitting Top Biohacks
in a fastmoving vehicle while staring out the window. Get or Make a Standing Desk – This is not hard. Get a
cardboard box and set it on your desk. Stick your computer
Maybe you are typing on a computer in a windowless room on it. Stand up. If you want an inexpensive and high-quality
lit by processed artificial lighting. Or perhaps you’ve made a standing desk, check these out and use Code PrimalHack
small attempt to improve your situation by standing all day at for 5% off. Standing is better than sitting, but it does not
your StandDesk (5% off using our Code PrimalHack). Either eliminate the need to move around.
way, you still have to move. We were meant to move our
bodies. A recent study has shown that our carotid artery will Walk – We suggest you move for five minutes out of every
thicken over time if we simply go from sitting to standing at hour. Set a timer. It’s not that hard, yet everyone thinks they
our desks all day. But if we move about – shift postures, walk, are too busy to get up. Your goal should be 10,000 steps
exercise – then this doesn’t happen. performed throughout the day (not all at once).

Don’t worry, you don’t have to go and run 100 miles to make Make Your Exercise Sessions Efficient – The more you
a difference. We simply have to spend time moving often enjoy the movement you do, the more likely you will do it.
throughout the day. Daily intermittent movement is a way to We suggest finding a hobby that includes movement such as
keep your body – and your mind – healthier. tennis, martial arts, or weight lifting.

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BIOHACKING 101

Tracking
Get a Notebook – Track your movement and workout sessions in a notebook. This is totally critical if you are trying to improve.
Knowing how you performed last week, last month, or even the last session helps you dial in what needs to be done today.
I often get to the gym and forget how much weight I used the week before. If I want to continually get better and stress my
body in a way that will lead to positive change, I have to do more work each week. I simply look in my notebook to see what I
did last and try to beat it by just a little (either by using more weight, more reps, or more time doing the movement). I record
the new data and move on. Some days I do less. That tells me that my body needs more recovery. I use a small notebook and
pen that fits in my pocket. You can get as fancy as you want.

Body Composition (Weight, BMI, Body Fat %) – Get a scale and track your weight. One time I lost seven pounds when I
was sick and it took me two months to gain it back. You don’t have to weigh yourself and frankly some people put too much
emphasis on body weight. Remember, muscle weighs more than fat, so as you gain muscle you might gain weight. This
doesn’t mean you are moving in the wrong direction. In fact, it means you’re making progress.

Dexascan – The Best thing you can do is get a Dexascan. I use DEXAFIT Minneapolis. This machine measures bone density,
body fat, lean muscle tissue, and even identifies what fat is around your organs versus under your skin. You can come back
periodically to see how you’re changing. It’s not terribly expensive, and it’s by far the best way to measure progress since it
identifies your body fat percentage, which tells you far more than weight alone. It’s also much more accurate than body fat
scales you can purchase at Bed Bath and Beyond.

Pedometer – I use a really cheap pedometer that clips on my belt. Some use their phone, FitBit, or other types of wearables.
It’s helpful to know how many steps you take to ensure you are getting close to the 10,000 a day that we recommend.

Heart Rate Variability (HRV) – If you’re going to be exercising a lot, then tracking your HRV is SUPER important. In fact,
learning how to track and control your HRV helps with stress, sleep, and workout recovery. I use the Elite HRV app, a free app
that scores me each morning. My score either tells me to go hard and get some exercise in, or relax, recover, and do some
walking when my body is in recovery mode.

Supplements
Supplements for movement can be very dependent upon your unique needs. These are the top three supplements we
find useful:

CBD Oil – Gains from movement occur during rest

and not during the movement itself. Recover faster Branched Chain Amino Acids (BCAAs) – These are
and reduce inflammation using CBD oil. (Use code key if you are working out fasted or using ketosis.
ERISFIT for 10% off your purchase). These amino acids help stop your body from breaking
down its own muscle. Use them just before or
Creatine – This is one of the most studied and safest during exercise for energy and a muscle-sparing
supplements you’ll find at the gym. I take this every effect. Also touted as a great aid to stop cravings and
single day as both a movement supplement and hunger when combined with MCT or brain octane oil.
nootropic. Endorsed by Ben Greenfield and Tim
Ferriss, creatine helps increase athletic performance,
increase cellular energy, decrease inflammation, and
improve brain function.

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BIOHACKING 101

Sleep
Introduction
According to the National Sleep Foundation, 45% of
Americans say poor sleep has affected their daily activities.
Sleep is also one of the top – if not THE top – thing you can
do to increase your mood, be happier, and feel better.
When we have trouble falling asleep, don’t get enough sleep,
or don’t get the benefits of sleep we:

• Compromise our health (lack of sleep contributes to

obesity, diabetes, and heart disease)
• Take longer to recover
• Increase our chances of getting sick
• Find it harder to get things done
• Are more distracted during the day
• Find it harder to balance our emotions
• Might not live as long

We all know we perform better when we’re well rested and

feeling our best. We also know that sleep helps us heal and
rejuvenate.

In the biohacking and high-performance communities it

seems to go without saying that we’re supposed to sleep less
than seven hours a night so we can get more done. In fact,
it’s often a badge of honor to brag about all-nighters and our
ability to get only four hours of sleep each night. Yet more
and more people are having trouble sleeping, harming their
health, and reducing their creativity and productivity. Why?

Our modern lifestyle makes falling asleep and getting high-

quality sleep almost impossible.

Here are the main causes of sleep issues due to modern living:

• Living the entrepreneurial lifestyle and thinking reduced

sleep will help you get more done
• Light at night, even dim light
• Chronic exposure to blue light
• Lack of full spectrum sunshine in the morning
• Wrong type of lighting in the home
• Bedroom temperature too warm
• Too much electromagnetic radiation exposure at night
• Fast-paced lifestyles makes it hard to shut off our brains

20
BIOHACKING 101

We know that paying attention to these things matter. You Make your bedroom D.A.R.K. – We created a foolproof
don’t have to rely on your own experiences or stories from system called the PrimalHacker D.A.R.K. System for Sleep.
others, this has actually been studied. For now, make sure your bedroom is dark enough that you
can’t see your hand in front of your face at bedtime.
• The International Agency for Research on Cancer and
the World Health Organization both consider exposure * Check out our D.A.R.K. System for Sleep for ALL the info
to light at night, even dim light, to be a probable human you need to get to sleep and reduce your risk for diseases
carcinogen. That’s just one rung below something like associated with lack of sleep.
asbestos!
• The National Institute of Health has numerous studies
showing exposure to light at night is associated with
Tracking
Smart Phone Apps – Cheap, easy, and accessible to
obesity, heart disease, diabetes, and cancer.
anyone, these are a great way to track your sleep and see
• A study by the University of Colorado Boulder showed
how you are doing. Most people won’t need to progress
that people camping outdoors without any electronics
beyond these apps.
were able to increase sleep quality and melatonin levels
while those who stayed home did not.

Sleep is critical and one of the TOP things you MUST biohack SleepCycle – This is the most popular sleep tracking app.
to have optimal health, both mental and physical. Stop This is what we at PrimalHacker use as does Dave Asprey.
thinking that sleeping less is going to help you. Start finding It uses a feature called “Sleep Notes,” where you can list
ways to get the highest quality sleep you can no matter things you took or did throughout the day to see what effect
how long you’re in bed for. Some people need eight hours it has on your sleep. This app is available for both Apple
of sleep and cutting that short will undermine their health. and Android devices.
Some people have a genetic anomaly that allows them to
sleep four to six hours and still fully recover. For the rest of us,
we should aim for seven hours, but make it the highest quality
sleep we can get. Sleep As Android – Using the tag feature, you can
correlate the effect different things have on your sleep.

Top Biohacks
Here are our top three biohacks for creating an optimal Wearable Devices –If you have the money, then a wearable
sleeping environment: sleep tracker can be a really big advantage for serious
biohackers. They often track more than just sleep, and
Wear Blue Blocking Glasses – Whether you have to drive track sleep data beyond just noise and motion. We highly
after dark, work late into the night, or simply head out to recommended to get one of these if you can afford it.
dinner with friends, it’s simply not possible in our modern
world to escape light at night. Thankfully, you can put on a pair • Oura Ring – Our top recommendation for tracking sleep.
of stylish glasses that have been proven to block the harmful All good biohackers should have one. It tracks way more
blue light at night. Wearing these will stop blue light from than just sleep and can be run in airplane mode. (Use
affecting your melatonin. Without these, you’re effectively code PRIMALHACKER for 10% off your ring!)
losing 45% of the benefits of sleep.
• FitBit – With so many people having Smart Watches or
Home Lighting – Change your home lighting to incandescent, fitness trackers, it’s no wonder that they have started to
halogen, or LED lights that have little to no blue spectrum incorporate sleep tracking into these devices.
light, or consider these Civi Lights recommended by Dr.
Wunsch. Stand-Alone Devices- Beddit : The most popular stand-
alone sleep tracking device. We’re not even going to list
others. If you want a stand-alone system, this is it.

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BIOHACKING 101

Supplements
While it’s best to steer clear of sleeping pills, we do have a few suggestions if you need extra support for
falling asleep.

Magnesium – Magnesium Citrate is the cheapest,

5-HTP – This is a game changer. Just 100mg of 5-HTP
most effective source, but Magnesium Glycinate and
can help you fall asleep within minutes of digestion.
Magnesium Threonate also work. In upcoming posts
You can get bonus absorption and faster transit time
on our blog, we’ll demonstrate how to make your own
if you open a capsule, dump the contents into a glass
magnesium spray that can bypass digestion entirely by
of water, add a teaspoon of collagen protein powder,
being absorbed through the skin rather than the gut.
and stir. Let sit 30 for minutes, then drink .

Delta Sleeper – This device is based on a PEMF (Pulsed

Blue Blocking Glasses – We can’t emphasize enough
Electro-Magnetic Frequency) that induces sleep. You
how important these are. If you do only one thing,
put it on your collarbone before sleep and push the
get some blue blocking glasses and wear them after
button. We’re still experimenting with this one, but
sunset every single night.
anecdotal evidence suggests it is very effective for
falling asleep quickly and getting deeper sleep at night.

Energy
Introduction
One of the biggest concerns people have today is their lack of energy. This can be due to many variables. Here are just a few examples
of the things that may influence energy levels:

Lack of Enough QUALITY Sleep – We all know that we need a solid seven to eight hours of sleep, but even when we get that much
we can still wake up feeling tired. There are many things that can cause this. Make sure to check out the sleep section of this book for
more information.

Adrenal Fatigue or Chronic Fatigue Syndrome – These are huge contributors to poor energy levels. Some reasons for these types
of fatigue can be chronic stress, lack of sleep, and too much caffeine, sugar, or carbohydrates in your diet.

Sitting Too Much – Our bodies were made to move. When we sit or stand in one place for too long our bodies don’t know how to
deal with it. If you have a desk job where you must sit in front of a computer all day, at least set up a timer to remind yourself to get
up and move for at least five minutes every hour.

Lack of the Right Types of Lighting – The body’s schedule is run by something called our circadian rhythm. This is the schedule of,
among other things, when our bodies’ produce certain hormones that can affect our energy levels. Our circadian rhythm is largely
influenced by the light we are exposed to. That is why sun exposure is so important, especially in the morning. This will help to get
our bodies on the right schedule, leading to more energy throughout the day and better sleep at night.

Anxiety – Emotional stress and anxiety can leave you feeling drained and highly unmotivated. There are
many different things that can contribute to this.

22
BIOHACKING 101

Dietary Influences – Many of the symptoms of low Top Biohacks

energy levels can be related to our diets. Too many sugars Cold Shower in the Morning – There is nothing more
and carbohydrates can leave us feeling energized and invigorating than a cold shower in the morning. Cold
motivated temporarily, but then lead to a crash after just showers can give you increased tolerance to any stressful
a couple hours. This leads to blood sugar imbalances situations that occur throughout the day. It also improves
and eventually to diabetes. Your diet can influence many blood circulation, stimulates the sympathetic nervous
aspects of energy levels like: system, and increases betaendorphin levels in your blood
(which can have a stimulating effect). To take advantage
• Neurotransmitter function of this, take a shower as you normally would, but after
• Hormones rinsing, turn the water to cold for 30-60 seconds, followed
• Sleep quality by hot for 30 seconds, and then finish with another 30-60
• Emotions and motivation seconds of cold. You can do this as many times as
you want, just make sure to finish on cold.
When talking about energy levels, you should always take
a look at your diet and sleep first. Improving these things Quality Sleep – We talk A LOT about sleep in this book,
will not only lead to more energy, but can also help fix but that’s because it’s so important. If you want more
many other issues. Since we discuss things like food and energy, if you want your nootropics to work, if you want to
sleep in other sections of this book, we’ll discuss other lower your risk for disease, GET MORE SLEEP. Make sure
tactics you can use to improve your energy levels in this you are getting high-quality sleep to have as much energy
next section. as possible during the day.

Avoid Carbs at Lunch – Unless you live in a culture that

values the afternoon siesta, you have probably experienced
the after-lunch crash. For many people, the consumption
of carbohydrates at lunch is largely a reason for this. Carbs
cause a temporary spike in blood sugar followed by a
sharp drop or “crash” shortly after. So unless you’re able
to take an after-lunch nap, it’s best to avoid carbs at lunch.

Get Outside – Take a walk or get moving outside. Being

outdoors exposes us to natural light, fresh air, and open
spaces. Indoor air is often five times more polluted than
outdoor air according to the U.S. Environmental Protection
Agency. Harvard recently published a study showing how
indoor air makes us sleepy and low performing. Get
moving and get outside to wake up your body and mind.

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BIOHACKING 101

Tracking
Journal – Tracking your energy levels is usually best done through journaling. Using a daily planner or
journal, you can record your energy levels several times throughout the day. To identify exactly what is
having the biggest effect on your energy levels, it’s best to record how you feel:

• First thing in the morning

• Midday
• Evening (before dinner)
• Right before bed
• One hour after you eat a meal

Once you have a baseline for all of these you can start to correlate the effects between your diet (and
other hacks) and energy levels.

Heart Rate Variability (HRV) – This is a great overall indicator of the state of your nervous system. Within the context
of energy levels, I take my HRV every morning before I get out of bed. When looking back over the data, I’ve found that
on days I’ve had low energy levels, I almost always saw a drop in my HRV. On days like this I make sure to take it easy
and implement more strategies for improving energy.

Supplements

Adaptogens – Adaptogens are natural herbs that so much more is possible. Qualia is designed to help you
can calm you down and boost energy. They actually transcend these limitations so life can be experienced
help your body deal with stress while providing with clarity, potency, and emotional resilience.” In other
more stamina and strength. Common herbs include words, Qualia helps people increase motivation and
ginseng, rhodiola rosea, and gynostemma. energy to get shit done. (Use code ERISFIT for 10% off
your purchase!)
Qualia – Qualia contains 42 different ingredients
that work together to give you more energy, focus, Unfair Advantage – Unfair Advantage is a combination
and clarity. The company behind Qualia says, “We all of active PQQ and CoQ10 to give your mitochondria –
know the pain of under-realized potential. Whether the power plants of your cells – more energy. This, in
it’s anxiety, being overwhelmed, or experiencing turn, gives your brain and body the energy it needs to
cognitive decline, it’s hard to go through life knowing function at its highest levels.

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BIOHACKING 101

Weight Loss
Introduction
Weight loss is one of the most lucrative industries in the world.
We all value our appearance, want to be accepted by our peers,
and look good naked. When we have trouble losing weight and
looking the way we want, we’ll try almost anything. The reality is
that true and sustainable weight loss is almost always free. There’s
no magic pill. Save your money and focus your energy on the
things that actually work. Make these habits easy and you will lose
weight.

Top Biohacks
Fasting – The number one BEST way to lose weight is free. In fact,
it will SAVE YOU MONEY. Anyone can do it. You can be vegan,
paleo, macrobiotic – it doesn’t matter. This diet works for everyone
who has ever tried it. Losing weight this way has been shown to
eliminate loose skin usually associated with substantial weight
loss. What is this diet? It’s called fasting. Yes, I know, everyone
loves to eat. That’s probably why we weigh so much. But really,
try NOT EATING. I know how hard this can be. I have abandoned
fasts within eight hours once I smelled some awesome food
cooking. But I’m telling you, try fasting one day a week. Try three
days a month. Or go a whole week without eating. It works. For
everyone. And it’s far better than dieting for most people because
it resets your hormones, so you won’t immediately gain all that
weight right back – assuming you don’t go nuts afterward. Check
out this blog for the absolute best advice, support, and results
relating to fasting for sustained weight loss.

SOURCE

Intermittent Fasting – Perhaps you don’t have as much weight to

lose or just can’t go a whole day without eating. Try fasting for 14-
16 hours every day instead. This includes the time you’re sleeping.
For example, if you ate dinner at 6pm, don’t eat again until 10am-
12 noon the next day. Easy. For me, I find this hard to do because
I get hungry in the morning. Personally, I found that eating dinner
at 4:30pm and then eating my next meal between 7am-9am was
perfect. I never felt hungry and was easily able to fast every day.

Fasted Cardio – Do 20-30 minutes of slow and steady cardio in

the morning before you eat anything. Cardio in a fasted state at a
slow pace uses fat for energy. This workout will kick start your fat
burning for the day.

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BIOHACKING 101

Tracking

MyFitnessPal – There are tons of apps and programs to track your food and
one of the most popular is MyFitnessPal. Once you log a few meals and add
the foods you normally eat, tracking is quick and easy. Don’t give up. Most
people stop tracking after two tracking sessions because, in the beginning, it’s
a pain in the ass. Stick with it and after a week, you will find it’s fast and easy. You
don’t have to do it forever. Once you know what you’re eating each day – total
number of calories, amount of fat, carbs, etc – you will be able to tweak your
diet in the direction of health. In addition, you will quickly learn how to measure
food, calories, fat, protein, and carbs just by looking at a specific meal or type
of food. At this point you no longer have to track.

Supplements

We don’t recommend many supplements for weight loss. Try fasting (under the care of a physician) and eating high
amounts of vegetables and low amounts of everything else. We do recommend one supplement for weight loss, but
really most of it comes down to psychology and managing your emotions. Besides, fasting is free. You can eat any diet
you want and still fast. It saves you money. It’s proven to be an effective way to lose weight for pretty much everyone. You
can start out with just one day a month, then add in an additional day each week, and eventually try four days of fasting
to lose weight. Dr. Jason Fung is the most well-spoken doctor on how to fast for weight loss; you can check out
his site here.

Exogenous Ketones – Our bodies can use glucose or ketones for me. I lose weight like crazy when I am on this type of diet.
for energy. Ketones are effective at providing the body with Here are some sources of exogenous ketones:
energy and reducing cravings and hunger, but the only way
to get them is to starve yourself, fast, or go on a very low- • KetoOS from Pruvit
carb diet. With modern technology, we have seen a new fat • Brain Octane from Bulletproof
loss supplement rise in the marketplace called exogenous • KetoPrime from Bulletproof
ketones. Exogenous ketones come in powder or tablet form,
and provide ketones to your body without having to fast or
starve yourself. You can use these to get through periods of
time when you don’t eat or want to avoid eating junk food (like
the donuts someone brought into the office). Another option
is to simply eat a high-fat, low-carb diet. This works miracles

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BIOHACKING 101

Cognitive Function
Introduction
A HUGE part of biohacking is concerned with hacking your brain. Whether it’s using supplements like nootropics,
or attaching electrodes all over your head, the concept of neurohacking is really exploding. But you don’t need
to start taking new supplements or buy anything to get started in this field. Cognitive impairments affect more
than 16 million people in the U.S. alone. That’s a staggering statistic. Even mild cognitive decline leads to a
MUCH greater risk for Alzheimer’s and other types of dementias. With so many people affected by this, it’s no
wonder that cognitive function is so important to many biohackers.

Top Biohacks
Neurofeedback – A great way to hack your brain is by using a computer or other type device. Known as
neurotherapy or neurobiofeedback, this biohack allows you to better harness and increase your brain’s power.
Basically, you hook yourself up to an electroencephalography (EEG) device and play brain games, meditate,
or follow verbal or written instructions. Neurofeedback can help with all kinds of things related to cognitive
function such as:

• Anxiety/stress
• Memory, learning, focus, etc.
• Balance emotions
• More motivation
• PTSD
• Depression
• Addictions

Nootropics – Nootropics help your brain work better. Some people call these types of hacks neurohacking.
Neurohacking with nootropics or smart drugs is exploding right now. While the terms smart drugs and nootropics
are quite often used interchangeably, there is a difference you should watch for. The biggest difference is that
nootropics should have little to no side effects or toxicity. Many amphetamine-based smart drugs like Adderall
definitely don’t fit this mold. Nootropics are natural occurring or synthetic compounds that increase one or
more aspects of cognitive function. People have used many of these things for thousands of years. With movies
like “Limitless” and “Lucy” coming out, the interest in nootropics is substantially increasing. Even though
nootropics aren’t as powerful as those portrayed in the movies, they are still awesome. Over the past few
years I have been experimenting with nootropics quite frequently and absolutely love them. Check out the
supplements section of this chapter for my favorite nootropics.

Learn New Things – With the accessibility of apps like Duolingo, it’s now easier than ever to learn a new
language. Learning new things will actually help form new pathways in the brain and help contribute to
neurogenesis, which is the growth of new brain cells. Besides learning a new language, you can learn a new
musical instrument or other new skill, read non-fiction books, or take an online course. The sky is the limit with
what you can learn.

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BIOHACKING 101

Meditation – You’ve probably heard that meditation

can lower stress levels, help you sleep better, and make
you an overall better person. It can also create profound
changes on your brain function. Recent studies have found
that meditation can have a positive effect on attention,
memory, verbal fluency, and cognitive flexibility. I think
that as more research comes out, we will find even more
cognitive benefits from meditation.

There are so many different types of meditation out there

that people often feel overwhelmed when first wanting to
try it. My advice is to just sit down in a quiet, peaceful
place and pay attention to your breathing. It’s that simple!
Thoughts will come and go, but try not to engage with
them. Just notice them and then return your attention to
your breath. The biggest thing to remember when starting
a meditation practice is that there is no “right” way to
meditate. So don’t get frustrated if you think you’re not
doing it correctly.

Routines – Sticking to a morning and evening routine can

have powerful impacts on your cognitive function. It will
Cambridge Brain Sciences – This site is similar to the one
free up mental processing power by making the first and
above. It allows you to track many of the same things, just
last parts of your day run on autopilot. This allows you to
in different ways. If you are really serious about tracking
use that processing power on more important tasks.
and improving cognitive function, try using both to see
which one is more valuable to you. Some of the main
Tracking things you can test with this site are:
Tracking cognitive performance can be very simple or very
complicated. It all depends on how serious you want to be • Memory
about it. Things as simple as noticing and recording how • Reasoning
well you do at normal daily tasks can be a big indicator • Attention
of how well your hacks are doing. There are other ways • Planning
you can measure these things in a more scientific manner, • Problem Solving
however. Some of these are:

Quantified Mind – This is a great online resource for Neurofeedback – Unlike the two above, neurofeedback

testing and tracking cognitive performance. Using is not a free resource. Most units cost a few thousand

either pre-made or your own created experiments, you dollars. You can also find someone who provides

can test tons of different variables that will give a great neurofeedback sessions for a fee. Not only is this a good

overall picture of how your brain processes and retains way to track your progress, it will also help to increase

information. Here are a few of the aspects of cognitive your cognitive function every time you use it.

performance that can be tested:

Track My Stack – This one won’t help track your actual

• Reaction time • Context switching cognitive function, but it will keep close track of what

• Executive function • Visual perception supplements you are taking. This can be a great resource

• Verbal learning • Short-term memory to compare what supplements you used and how your

• Motor skills • And many more! brain performed on those days.

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BIOHACKING 101

Mercury App – This is a resource for tracking your mood. Since many cognitive
enhancement hacks and supplements affect your brain in many different ways,
it’s a good idea to keep track of your mood. Many of the neurotransmitters
associated with things like memory, focus, and learning are also linked to the
way you feel emotionally. For that reason, you should always track your mood
and emotions along with your cognitive performance. There are many different
mood tracking resources out there to choose from.

Journal – This is a great way to keep track of how you are feeling physically, your
emotions/mood, and also works to keep track of how your basic cognitive functions are
doing.

Supplements

Magnesium Threonate – When it comes to brain health, the supply of that neurotransmitter at optimal levels. By stacking
magnesium is critical to the processes of learning and nootropics together, you can enhance its effects beyond what
memory. Magnesium threonate or magtein is the only type of would be possible from just one.
magnesium that significantly increases levels of magnesium in
the brain. Caffeine + L Theanine – This is a stack that can be found in nature
as green tea. Many times people use the l-theanine to balance out
Racetams – The class of nootropic compounds known as the stimulant effects of caffeine. It will leave you feeling calm, yet
racetams originated with piracetam. Racetams can be used focused and energized.
for a wide variety of cognitive improvements. It may be wise
to take it with some type of choline source to avoid depletion Racetam + Choline – When supplementing with nootropics from
of acetylcholine in the brain, which can cause headaches. the racetam family, it’s usually best to combine with some source
Piracetam, aniracetam, and phenylpiracetam are some of of choline like alpha gpc or citicoline because of the effect that
our favorites. I’ll also include noopept even though it’s not racetams have on choline sources in the brain, and to avoid jaw
technically a racetam. Check out our whole article on the tightness or headaches.
racetam family of nootropics here.
Lion’s Mane + Anything – I view lion’s mane mushroom kind of like
Creatine Monohydrate – This is a well tolerated, almost that hot sauce commercial. I put this shit on everything. Seriously
zero side effects, very effective cognitive and muscle building though, lion’s mane was my very first nootropic and it has stayed my
booster. favorite over the years.

Stacks – Stacks are combinations of nootropics that work Qualia – Many people don’t want to fool with creating their own
together to give you an even larger boost in brain power. One stacks, so that is where pre-made nootropic stacks come in. Qualia
way that nootropics work is by modulating the availability or is by FAR our favorite pre-made stack available today. The research
levels of certain neurotranmitters in your brain. Sometimes product developers have put into this stack is amazing. You feel this
when taking certain nootropics, some neurotransmitters may nootropic working as quick as 30 minutes after you take it, and the
get used up faster or stop being produced all together. To effect only gets better with long term use.
counter this, people use an additional nootropic to keep

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BIOHACKING 101

WHAT SHOULD PEOPLE HACK THAT

THEY AREN’T?

four. Breathe out for a count of four. Hold for a count of four.
Stress and Anxiety Repeat. This form of breathing helps to relax us and is touted

Introduction by ex-Navy Seal Mark Divine.

While short, acute bursts of stress can have a beneficial

hermetic (beneficial adaptation) response on our biology, Surrender – In the book “Letting Go,” Dr. David Hawkins says

chronic stress can wreak havoc on us. Unfortunately, chronic most of our stress is self-imposed and is a result of us trying

stress is a huge problem in today’s society. Whether from our to get away from ourselves. We spend so much time trying

always-on-the-go lifestyles, to toxins in our environment, we to ignore what’s going on inside us that we fill our lives with

are exposed to more stress than ever before. Even when we everything– from nutrition fads and exercise, to alternative

think we’re not under much stress, we are likely exposed to medicine and health gurus – to distract ourselves by looking

modern devices like artificial lights and pollution that can for a quick fix. The real key, claims Dr. Hawkins, is to surrender

cause biological stress without our conscious awareness. to what is. We don’t need to spend money and time pursuing
miracle cures, but only need to slow down, recognize what’s
really going on inside of us, and surrender. We can surrender
Top Biohacks by embracing how we feel and our life’s situation, then do our
Relax – Take time each day just for you. Relax, meditate, soak best to create an outcome we’re interested in without being
in a tub. Do something that allows your mind and body to attached to the outcome. The concept is that it’s our own self-
focus on rejuvenation. imposed internal stressors that are the bulk of what affects
us negatively. The external stressors are just noise compared
Box Breathing – When under stress, pay attention to your to what’s going on inside us. So much of our energy points
breathing. Breathe in for a count of four. Hold for a count of to trying to make ourselves better when it would be more
effective to just let it go.

30
BIOHACKING 101

Tracking
Heart Rate Variability (HRV) – A better HRV score means
lower stress. Higher HRV is correlated with less sickness,
less disease, and increased lifespan and health. Get
an EmWave2 from Heart Math, one of the only devices
available to help you train your HRV. This device measures
your heart rate variability, which is a measure of stress and
longevity. The benefit of this particular device is that it
comes with software that will teach you how to increase
your HRV, making your more resilient. There are versions
of this available for both IOS and Android.

Supplements

CBD (Cannabidiol) Oil + Qualia – CBD oil has been shown to Kava – Kava is a plant compound used in the South Seas
help reduce anxiety. Personal experience has led us to believe Islands that induces relaxation and euphoria when used as a
that combining Qualia with CBD is very effective for reducing tea. Keep in mind it also numbs whatever it touches, so don’t
anxiety and stress. (Use code ERISFIT for 10% off Qualia and be surprised – like I was – to find your mouth going numb after
CBD Oil!) drinking it. It’s not a drug and is legal, and there are kava tea
Phosphatidyl Serine – This is shown to lower cortisol and houses popping up all over the country as an alternative to
improve cognitive function. Phoshpatidyl serine is an amino drinking alcohol. Don’t drink and Kava!
acid that is produced in the brain, which can be taken as a
supplement to reduce cortisol and help us de-stress.

Testosterone
Introduction
As we age, our production of certain hormones can slow down. Testosterone is one of those hormones, and men aren’t the only
ones that need to be concerned about it. It does a lot more than we give it credit for. In fact, it plays a role in:

• Building muscle
• Losing fat
• Increasing sex drive
• Giving you energy
• Providing anti-aging benefits

So having optimal levels of testosterone can definitely help you to look, feel, and perform better. What are the optimal levels of
testosterone? There is so much conflicting information out there that it can be hard to know what your ideal range is. There are three
types of testosterone in your body. These are: Free testosterone, SHBG-bound testosterone, and albumin-bound testosterone.
Total testosterone is the amount of testosterone in your body when being tested. This includes all three of the above-mentioned
types. Free testosterone is the amount of testosterone that you have available for immediate use inside your body.

31
BIOHACKING 101

Testosterone levels vary widely by age, but we’ll see if we can break it down for you. Normal
testosterone levels for men range between 300 ng/dL and 1200 ng/dL. Normal levels for women
range from 20 ng/dL to 95 ng/dL. This is a HUGE range between numbers, so jump down to the
Tracking section to see what we believe are optimal testosterone levels.
There are many different things that can affect your testosterone levels. On average, testosterone
levels decrease by 1% every year after the age of 30. Sleep is also a major determining factor.
Sleeping for six hours or less per night for two weeks can drop your levels of testosterone by 15%.
So if you’re over 30, that’s like aging 15 years in two weeks! Daily alcohol consumption can also lower
you levels of testosterone very quickly.

The best ways to maintain optimal testosterone levels are by doing the following:

• Exercise – Strength training a few times a week is a great way to keep your levels where they
need to be.
• Control stress levels – When we are constantly under stress our levels of cortisol stay elevated.
Cortisol and testosterone both use many of the same raw ingredients as building blocks, so
when your levels of cortisol are chronically elevated, you have less of those ingredients to go
towards your testosterone production.
• Eat nutrient dense foods – Nutrients that come from food are the building blocks for many of
our biological processes. Things like iodine, zinc, magnesium, and many other micronutrients
are very important to optimal testosterone levels. All of the tips and hacks for your diet will lead
to better overall hormonal health.
• Avoid sugar – Sugar consumption leads to a decreased level of testosterone. This is likely
because of the elevated insulin levels that the sugar causes.
• Stay hydrated – Being even slightly dehydrated causes a stress response in your body, which
raises cortisol. As we mentioned earlier, elevated cortisol can negatively impact testosterone
production.
• Avoid endocrine disruptors – Many substances found in plastics, cosmetics, soaps and body
care products contain things like BPA, phthalates, and other xenoestrogens that can wreak havoc
with your health.

Average testosterone levels for men of the same age have dropped quite a bit over the past few
generations. While the reasons remain unclear to many people, poor quality diets, reduction of
physical activity, and increased exposure to harmful chemicals probably play quite a large role in this
phenomenon.

In addition to the strategies mentioned above, following is a list of top biohacks for keeping your
testosterone levels at good levels:

Top Biohacks
Cold water exposure – There isn’t a lot of research that says cold thermogenesis (CT) boosts
testosterone in humans, but it does show a large reduction in cortisol which would lead to more
building blocks for testosterone. Other studies have shown that keeping your testicles cooler aids in
testosterone production, and that men even have more and higher-quality sperm in the winter time.
Intermittent Fasting (IF) – IF helps to boost testosterone levels by lowering insulin levels and also

32
BIOHACKING 101

by dropping your overall body fat percentage. One study showed

that a fast from 12 to 56 hours could result in an up to 180% boost in
testosterone!

Power Postures – Having confident and powerful postures like the

superman pose can increase testosterone levels almost immediately.
War dances and other tribal dances like the haka are also very good
at boosting testosterone and getting you “pumped” up.

Low Level Light Therapy (LLLT) or Infrared Light on Testicles –

This one is obviously just for the guys. Red light increases energy
production inside our cells which is why it is widely used to treat
injuries, skin problems, arthritis, and many other things. When you
shine these lights on your testicles, it increases the energy inside
the cells which can contribute to higher levels of testosterone being
produced. I haven’t found any information for women, but shining
the light on the lower abdomen may have the same type of effect.
To go the more natural approach with this, get outside naked and
let sun shine (where it normally doesn’t). Check out Leanne Veniers
REDJuvenator.

Tracking

Age Average Total 5th Percentile Total 95th Percentile

As you can see from the chart, there is quite a
Testosterone Testosterone Total Testosterone
significant range between levels. Since we are talking
<25 697 408 956
about biohacking, we want our numbers to be as close
25-29 637 388 1005 to the 95th percentile as possible.
30-34 597 348 975
35-39 567 329 945 For women, the “normal” range is between 20-130.
Since we’re looking for optimal levels, it’s best to keep
40-44 597 319 936
your number up towards the top of the scale.
45-49 527 329 846 When tracking testosterone levels, the most accurate
50-54 518 289 936 test is going to be a blood serum test. You can get
55-59 547 319 866

SOURCE

33
BIOHACKING 101

cheap tests that use saliva or urine but they usually aren’t very accurate. Blood tests are definitely the way to go for accurate
testosterone levels.

There are two main types of blood tests for measuring total testosterone levels:

Liquid Chromatography-Mass Spectrometry (LC/MS) – LS/MS is the best type of test if you are serious about your
testosterone levels. LC/MS testing is more accurate than the next type of blood test and is the one most commonly used by
doctors. It is also more expensive and may take a little longer to obtain results, but it is well worth the wait. Men, women, and
children with low levels of testosterone should always use this type of test.

Electrochemiluminescent Immunoassay (ECLIA) – This is another type of blood test available for checking testosterone
levels. While ECLIA is a cheaper and faster way to measure testosterone, it’s also not as accurate. Many labs use this method,
but there have been some studies that show this type of testing can result in significantly higher levels compared to the more
reliable LC/MS method.

Both of the tests above provide total testosterone levels. Another important piece of information you should have is your level
of free testosterone. This is typically harder to measure because the levels of free testosterone are much lower than your total
testosterone. Here are a few of the different ways that free testosterone is measured:

• Calculated Free Testosterone – This test calculates free testosterone by estimation based on the amount of albumin,
SHBG, and total testosterone. This test is not very accurate and requires you to pay for all three tests, which can be quite
expensive.
• RIA Direct – This is what most labs use to test free testosterone. While it is cheap and fast, it is not very accurate. Even
though the accuracy has been questioned in recent studies, many researchers believe it is still a good method for routine
testing.
• Equilibrium Ultrafiltration – This is considered the most accurate way to test free testosterone levels. Most labs don’t offer
this type of test because of the time involved and the requirement of specially-trained technicians.
• How often you should test is completely up to you, but there are some determining factors to keep in mind. If you are
actively using any type of testosterone replacement therapy you should have routine tests to see what effect it is having
on your levels.

Supplements

Pine Pollen – Can a plant have actual hormones in it? Tongkat Ali – This plant native to Indonesia is one of the
When it comes to pine pollen, it can. If using pine pollen more well-known supplements for boosting testosterone.
for its testosterone-boosting properties, make sure to Just make sure you get it from a reliable source.
take it in the form of a tincture. If using capsules, much
of the testosterone won’t make it into the blood stream. Nettle Root – This supplement acts as an aromatase
Because pine pollen contains a number of vitamins, inhibitor, which means that it stops the conversion of
minerals, and essential fatty acids, it is a great all-around testosterone into estrogen. This gives you more of the
supplement. free testosterone that your body needs. This root also
acts as an anti-inflammatory, is full of antioxidants, and
Creatine – I really believe that creatine is a must for has many beneficial nutrients.
optimal performance. Most people know its benefits
during strength training, but it can also improve brain Mucuna Pruriens – Used by many people as a nootropic
function and the production of testosterone. because of it’s high content of L-DOPA, Mucuna can also
boost testosterone.

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BIOHACKING 101

Did you know that exposure to light at night, even dim light,
is a probable human carcinogen? That’s just one rung below
Artificial and Processed Light Exposure known carcinogens like asbestos.

Introduction That’s right, not only does blue light affect our sleep at night,
We all know processed food is devoid of key nutrients and it affects our health overall.
contains high levels of sugar and refined flours. We also know
that processed food diets can increase our risk for disease. Study after study has linked light exposure at night –
So, too, can artificial light. Artificial light is processed sunlight. specifically the blue frequency of light given off by processed
It contains only a fraction of the natural light spectrum and energy efficient lighting we are chronically exposed to both
is too high in its frequencies. This can cause us harm and is day and night – to obesity, heart disease, diabetes, and cancer.
devoid of frequencies of light needed for healing. Blue light at night is most worrisome, but so too is the exposure
to so much blue during the day without the complement of
Processed light harms our health and ruins our sleep. Five other colors we’d normally experience in full sunlight.
years ago, I was having trouble falling asleep.
Now that we spend over 90% of our time indoors under artificial
It was common for me to spend over three hours tossing and lighting and staring at screens, this exposure is accumulating.
turning, checking my phone for the time, and being frustrated Modern lighting technologies are largely based on blue light.
that another hour had gone by. Blue light can create free radicals in our eyes and turn off
melatonin at night. It’s the chronic exposure to blue light that
Many times I would wake up at 2am, check the time, get up scientists believe could lead to macular degeneration and
to use the bathroom, and then be unable to go back to sleep. potential blindness. Blue light exposure during the day, in
After literally years of struggling with this, I tried taking pills addition to blue light at night, is stopping our production of
to help me sleep. I found that a combination of 5-HTP and the critical hormone melatonin. This is a toxic combination.
melatonin were effective in helping me fall asleep, but often If we look back upon history, humans were exposed to only
I wouldn’t take the pills until I had tossed and turned for over two types of light: Full spectrum sunlight during the day and
an hour. firelight at night. Firelight has almost no blue light, instead
I didn’t want to rely on pills, even if they were natural. I wanted producing red and infrared, which are thought to be healing
to find the cause of my sleeplessness and fix it! frequencies of light.
In my search for sleep, I researched and experimented with
my environment and learned something important about It’s only been in the last decade that LED and CFL lights have
sleep and health. In fact, what I learned changed my habits replaced halogen and incandescent. Devices are being used
and practices so drastically that now I won’t travel or leave everywhere, all the time. Exposure to blue light at night is
home after dark without a few important tools. almost impossible to avoid.

These tools not only protect my health, but allow me to fall Our bodies and hormones are designed to be optimally
asleep quickly each night. I get such quality sleep that I no healthy when exposed to full spectrum sunlight during the
longer need an alarm clock to wake up. In fact, I haven’t used day and firelight at night. We did not come into this world
one in over three years. wearing sunglasses, nor do we have the ability to see in the
dark. An ideal situation would allow our eyes to experience
What I learned about sleep is that it has an awful lot to do full spectrum sunlight during the day (without covering up
with light. In fact, it has to do with just one frequency of light: with glasses or sunglasses) and complete darkness at night.
I don’t know about you, but even though I’d love to make the
The color blue.
transition to unplugging my devices after dark and moving
Exposure to blue light at night – like that from devices, TVs,
exclusively to candle light at night, it’s just not going to
phones, laptops, and energy efficient LED and CFL lights –
happen.
has been shown to slow down and, in some cases, turn off our
body’s production of melatonin, a hormone in our body that
So what can we do to prevent daily and nightly exposure to
helps us sleep.
blue light?

But it goes deeper than that.

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BIOHACKING 101

Top Biohacks Tracking

Here are three steps you can take to protect yourself starting today: Blood – Get a comprehensive metabolic blood panel
to determine your levels of cortisol, testosterone,
1. First thing in the morning, expose yourself to full spectrum sunlight thyroid, and BUN/Creatinin ratio. Go to WELLNESS
without glasses or sunglasses. This will set your circadian rhythm for FX for a comprehensive list of tests you should have
the day. There is little to no UV light in the early morning sun. done, then check out Quantum Health’s website or
Facebook page to find ideal ratios of these blood
2. You can reduce blue light emitted by your phone using apps like markers. We can’t give medical advice here, but
Twilight, enabling Nightshift on your iphone, or installing IRIS or f.lux Dr. Jack Kruse explains that a BUN/Creatinin ratio
on your laptop. All of these allow you to use your phone or computer higher than 20 means you are being exposed to
at night without wrecking your ability to sleep. I use these apps all day too much processed light and EMF.
– not just at night – to further reduce my chronic blue exposure.
Supplements
3. Finally, we can’t avoid going out after dark, driving after dark, and
turning off every light in our homes. So, as the great Corey Heart once
Blue Light Blocking Glasses
said, “I wear my sunglasses at night.” Blue blocking glasses worn after
Sunshine
sunset have been proven to stop the negative effects of blue light
Infrared and Near Infrared Light – If you can’t get
exposure, allowing you to sleep and recover.
outside and are getting too much blue light from indoor
lighting, supplement with red and infrared lights for
Go ahead, it’s OK to be cool. And it feels good to be able to sleep
better health.
soundly each night. Grab a pair of blue blocking sunglasses and take
back the night and your health. Wear your sunglasses at night (not
during the day) and you may just toss your alarm clock and wake up
refreshed.

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BIOHACKING 101

WHERE DO YOU FIND OTHER

BIOHACKERS?

Sometimes being a biohacker is lonely. While everyone at work

is eating donuts and drinking fluoridated water, we’re fasting
and have our own water. We go to bed shortly after dark and
wear sunglasses at night.

We’re not alone.

The Bulletproof Biohacker’s Conference – An annual event

every October in Pasadena, California brings together the
who’s who within the biohacker community. Plus it’s a chance to
get hands-on with all the cool toys.

Paleo f(x) – Held every May in Austin, Texas, this event brings
together fitness and biohacking enthusiasts to check out the
latest food products and fitness advice.

Bulletproof Biohackers Facebook Group – Here you can ask

questions, get answers, and meet others. This is a great group
that offers help and support to everyone.
Meetup.com – If you can find a local group, check them out. If
not, form your own.

Get to know these people locally – Dexafit, ARX gym owners,

chiropractors, functional medicine doctors, NTA practitioners,
and neurofeedback specialists.

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BIOHACKING 101

ABOUT THE AUTHORS

PrimalHackers Chris and Thaddeus believe that the best biohacks are usually FREE. We should first be looking to optimize our lives
in the ways that our ancestors lived and thrived. This is in alignment with our biology. By relearning the energy medicine of the
Chinese Taoist monks, the breath work of the Indian Yogis, and how to live outdoors under the sun and in connection with the earth
we become healthier. When we can’t, do what’s ideal – biohack it!

THADDEUS OWEN
Thaddeus began his journey outdoors, camping and fishing as
a boy in the Adirondacks and Central NY forests. After a decade
spent developing pharmaceutical products, he couldn’t face
another day of adding ingredients like high fructose corn
syrup and red dyes into children’s medicine. He shifted gears
and engineered a successful work-from-home assignment
following Tim Ferriss’ “4-Hour Workweek.” From there, he
was able to find a way to incorporate more movement, nature,
and sunshine into his work environment. After learning about
biohacking from Dave Asprey, the man who coined the term,
Thaddeus healed his own anxiety, lowered his blood pressure,
and fixed his sleeplessness using biohacking, PrimalHacking,
and Qigong. He spends his free time experimenting on
himself in hopes of helping others on their journey. He writes
about his experiments on PrimalHacker.com. He also spends
time with his two boys learning martial arts, shooting arrows at
targets, and hiking. Thaddeus is a certified Bulletproof Coach
from the first-ever class of coaches, holds a personal training
certification, nutrition certification, Master’s degree in Holistic
Nutrition, and studied chemical engineering a long time ago.

CHRIS JAMES
Chris began his journey outdoors foraging medicinal and edible
plants, hiking, hunting, and camping in the woods around his
childhood home in central Indiana. After spending a few years
inside a windowless office, he knew he needed to be outside and
started working as an ironworker where he built tall commercial
buildings all around the Midwest. After a serious accident that
resulted in numerous injuries to internal organs and trauma to
his brain, Chris began to study and research ways to heal himself
and make sure his body and mind were operating at peak levels.
After experimenting on himself and helping family and friends to
do the same, he realized that optimal health and performance
through biohacking and ancestral health was one of his biggest
passions. He has since designed his life around this. PrimalHacker
is the combination of these two passions. Chris loves spending
time in the woods with his four boys, foraging, practicing martial
arts, and exploring ways to improve all aspects of health and
performance. He is a certified Bulletproof Coach from the first-
ever class of coaches and a certified holistic health practitioner.

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