1. BIOHACK YOUR BODY: SCIENCE, GEAR, AND TOOLS FOR BUILDING THE PERFECT HUMAN
1.1. WHY HE HIT THE GYM
1.2. THE “FAMILY REUNION WITH NO GYM” WORKOUT
1.3. THE BASICS
1.3.1. KETTLEBELL
1.3.2. JUMP ROPE
1.3.3. WEIGHTED BACKPACK
1.3.4. WEIGHTED VEST
1.3.5. MEDICINE BALL
1.3.6. STABILITY BALL
1.3.7. TRAINING MASK
1.3.8. POWERLUNG
1.3.9. REALAXATOR
1.3.10. HANDRIP TRAINER
1.3.11. NEURO-GRIPS
1.3.12. ELASTIC BANDS
1.3.13. SUSPENSION STRAP
1.3.14. SLIDER PLATES
1.3.15. RINGS
1.3.16. HEX BAR
1.3.17. BLOOD FLOW RESTRICTION (BFR) SRAPS
1.3.18. UNDERWATER AUDIO PLAYER
1.4. THE UPGRADES
1.4.1. KEG
1.4.2. TIRE
1.4.3. SANDBAG
1.4.4. YOGA TRAPEZE
1.4.5. INVERSION TABLE
1.4.6. REBOUNDER
1.4.7. PLYOMETRIC BOXES OR BENCH
1.4.8. BARBELL RACK
1.4.9. ELECTRICAL MUSCLE STIMULATOR
1.4.10. X3 BAR
1.4.11. ROWING MACHINE
1.4.12. VERSACLIMBER
1.4.13. INCLINE TREADMILL
1.4.14. TRUEFORM TREADMILL
1.4.15. ASSAULT AIRBIKE
1.4.16. STAND-UP DESK
1.5. THE GUILTY PLEASURES
1.5.1. VIBRATION TRAINER
1.5.2. VASPER
1.5.3. ARX
1.5.4. PEAKFITPRO
1.5.5. LIVEO2
1.5.6. PULSE CENTERS PULSE XL PRO PEMF TABLE
1.5.7. INFRARED SAUNA
2. SEXY FOREVER: HOW TO BUILD FUNCTIONAL MUSCLE FOR LIFE
2.1. LONGEVITY AND LIFTING 101
2.1.1. WHY TELOMERES MATTER
2.1.2. IS ALL ENDURANCE EXERCISE BAD?
2.2. LIFTING HEAVY STUFF CAN MAKE YOU LIVE LONGER
2.2.1. DO SOME SPORTS MAKE YOU LIVE LONGER ?
2.3. WHAT KIND OF WEIGHT TRAINING IS BEST?
2.3.1. CAN YOU REALLY BUILD MUSCLE WITH BODYWEIGHT TRAINING?
2.4. WHY BIGGER MUSCLES AREN’T BETTER
2.4.1. SHOULD YOU GET GROWTH HORMONE INJECTTIONS?
2.5. 2 NONTRADITIONAL WAYS TO BUILD AND MAINTAIN MUSCLE
2.5.1. 1. ELECTRICAL MUSCLE STIMULATION (EMS)
2.5.2. 2. HEAT STRESS
2.6. ENTER 6 OF THE FITTEST OLD PEOPLE ON THE PLANET
2.6.1. ANTIAGING TIP #1: EAT REAL FOOD (Charles Eugster)
2.6.2. ANTIAGING TIP #2: LEARN NEW STUFF (Laird Hamilton)
2.6.3. ANTIAGING TIP #3: LIFT, MOVE, SPRINT (Mark Sisson)
2.6.4. ANTIAGING TIP #4: DO EPIC THINGS (Don Wildman)
2.6.5. ANTIAGING TIP #5: TRAIN ECCENTRICALLY (Art De Vany)
2.6.6. ANTIAGING TIP #6: STAY SUPPLE (Olga Kotelko)
3. SLEEP: HOW TO FIX JETLAG, NAP LIKE A CHAMP, AND TRACK SLEEP CYCLE
3.1. SLEEP 101
3.1.1. HOW TO MITIGATE THE DAMAGE OF A NIGHT OF LOSS SLEEP
3.1.2. DOES SELF-QUANTIFICATION SUCK THE ENJOYMENT OUT OF SLEEP AND EXERCISE?
3.2. YOUR CIRCADIAN RHYTHM DECODED
3.3. WHAT’S YOUR CHRONOBIOLOGY?
3.3.1. THE IDEAL ROUTINE FOR EVERY TYPE OF PERSON
3.4. THE STAGES OF SLEEP
3.5. HOW MUCH SLEEP DO YOU REALLY NEED?
3.5.1. THREE SIMPLE CHANGES FOR BETTER SLEEP
3.5.2. SLEEP NEEDS BY AGE
3.6. FOOD, SUPPLEMENTS, AND EXERCISE
3.6.1. Food
3.6.1.1. 1. SEEK OUT SLEEP-ENHANCING FOOD.
3.6.1.2. 2. PAY ATTENTION TO THE GLYCEMIC CONTENT OF YOUR FOOD.
3.6.1.3. 3. HAVE A LIGHT DINNER.
3.6.1.4. 4. CONSUME ADEQUATE PROTEIN.
3.6.1.5. 5. CONSUME ADEQUATE CARBOHYDRATES.
3.6.1.6. 6. LIMIT YOUR SATURATED FAT INTAKE.
3.6.2. Supplements
3.6.2.1. TRYPTOPHAN
3.6.2.2. B-COMPLEX VITAMINS
3.6.2.3. MAGNESIUM
3.6.2.4. ZINC
3.6.2.5. MELATONIN
3.6.2.6. L-THEANINE
3.6.2.7. VITAMIN D
3.6.3. Exercise
3.6.3.1. PERFORM LIGHT AEROBIC EXERCISE EARLY IN THE MORNING.
3.6.3.2. COMPENSATE FOR ANY EARLY-MORNING HARD TRAINING.
3.6.3.3. WHEN POSSIBLE, SAVE HARD WORKOUTS FOR THE AFTERNOON.
3.6.3.4. COMBAT SLEEP DEPRIVATION WITH AEROBIC EXERCISE.
3.6.3.5. CALM YOUR NERVOUS SYSTEM FOLLOWING EXERCISE.
3.6.3.6. MY OWN ROUTINE FOR BETTER SLEEP
3.7. SOUNDING AND GROUNDING
3.8. TRAVEL AND SLEEP
3.8.1. MY FIVE-STEP AIRPLANE SLEEP SYSTEM
3.8.2. HOW TO MANAGE JET LAG LIKE A CHAMPION
3.9. 10 TIPS FOR CONQUERING THE NAP
3.9.1. 1. DON’T USE AN ALARM CLOCK UNLESS YOU HAVE TO.
3.9.2. 2. DO TIME YOUR NAP.
3.9.3. 3. DON’T DRINK COFFEE OR CAFFEINATED DRINKS BEFORE YOUR NAP.
3.9.4. 4. DO SLEEP MORE AT NIGHT IF YOU FIND YOURSELF TAKING LONG NAPS.
3.9.5. 5. DO AVOID STRESS FOR AN HOUR OR TWO BEFORE NAPPING.
3.9.6. 6. DON’T EXERCISE IMMEDIATELY BEFORE YOUR NAP.
3.9.7. 7. DO EAT BEFORE YOUR NAP.
3.9.8. 8. DON’T FORCE IT.
3.9.9. 9. DO HAVE A NAPPING RITUAL.
3.9.10. 10. DON’T USE ALCOHOL OR SEDATIVES TO INITIATE A NAP.
4. FITNESS DECODED: THE ULTIMATE BLUEPRINT FOR A PERFECT BODY
4.1. THE MINIMUM EFFECTIVE DOSE OF EXERCISE
4.2. GET FIT, LIVE A LONG TIME, AND LOOK GOOD NAKED
4.2.1. 1. CARDIOVASCULAR FITNESS
4.2.2. 2. MAXIMUM MUSCULAR ENDURANCE AND AEROBIC CAPACITY
4.2.3. 3. IDEAL STRENGHT-TO-MUSCLE-MASS RATIO
4.2.4. 4. MAXIMUM MITOCHONDRIAL DENSITY
4.2.5. 5. OPTIMIZED FAT BURNING, METABOLIC EFFICIENCY, AND BLOOD SUGAR CONTROL
4.2.6. 6. MAXIMUM STAMINA
5. UPGRADE YOUR HEAD: BRAIN BIOHACKING GEAR, GAMES AND TOOLS
5.1. 6 TOOLS FOR BRAIN OPTIMIZATION
5.1.1. 1. PULSED ELECTROMAGNETIC FIELD THERAPHY
5.1.2. 2. NEUROFEEDBACK
5.1.3. 3. PHOTOBIOMODULATION
5.1.4. 4. CRANIAL ELECTROTHERAPHY STIMULATION
5.1.5. 5. BRAIN WAVE ENTRAINMENT
5.1.6. 6. N-BACK TRAINING
6. LEAN AND MEAN: HOW TO BURN FAT FAST WITHOUT DESTROYING YOUR BODY
6.1. FAT LOSS 101
6.2. 16 REASONS YOU CAN’T BURN FAT
6.2.1. 1. INFLAMMATION
6.2.2. 2. GLYCEMIC VARIABILITY
6.2.3. 3. CORTISOL AND STRESS
6.2.4. 4. SLEP DEPRIVATION
6.2.5. 5. SNACKING AND POSTWORKOUT CALORIES
6.2.6. 6. NOT MOVING ENOUGH
6.2.7. 7. TOO MUCH EXERCISE
6.2.8. 8. CHRONIC CARDIO
6.2.9. 9. THE SAID PRINCIPLE
6.2.10. 10. NOT ENOUGH EXPOSURE TO COLD
6.2.11. 11. HORMONAL IMBALANCES
6.2.12. 12. EXPOSURE TO TOXINS AND CHEMICALS
6.2.13. 13. FOOD ALLERGIES AND INTOLERANCE
6.2.14. 14. MICRONUTRIENT DEFICIENCIES
6.2.15. 15. HYPOTHYROIDISM
6.2.16. 16. LACK OF A REGULAR EATING SCHEDULE
7. LIMITLESS AND LUCY: NOOTROPICS, SMART DRUGS, AND PSYCHEDELICS
7.1. SMART DRUGS 101
7.1.1. METHYLPHENIDATE (Ritalin)
7.1.2. MODAFINIL (Provigil)
7.1.3. AMPHETAMINES (Adderall)
7.1.4. AMPAKINES (Alzheimer’s drugs)
7.1.5. L-DEPRENYL (Selegiline)
7.1.6. WEIGHING THE RISKS AND BENEFITS
7.2. NOOTROPICS 101
7.2.1. AYURVEDIC NOOTROPICS
7.2.2. TRADITIONAL CHINESE NOOTROPICS
7.2.3. VANILLIN
7.2.4. CAFFEINE
7.2.5. NICOTINE
7.2.6. CANNABIDIOL
7.2.7. TRADITIONAL NOOTROPICS FROM AROUND THE WORLD
7.2.8. SYNTHETIC NOOTROPICS
7.3. HOW TO ENHANCE THE EFFECTS OF NOOTROPICS AND SMART DRUGS
7.3.1. 1. CHOLINE DONORS
7.3.2. 2. AMINO ACIDS
7.3.3. 3. NEUROVITAMINS
7.3.4. 4. ADAPTOGENS
7.3.5. 5. NEUROMINERALS
7.3.6. 6. ANTI-INFLAMMINATORIES AND ANTI-OXIDANTS
7.3.7. 7. PEPTIDES
7.4. THE BEST BRAIN-BOOSTING STACKS
7.4.1. 1. CAFFEINE AND NICOTINES
7.4.2. 2. CAFFEINE AND L-THEANINE
7.4.3. 3. CAFFEINE, TULSI, and ASTRAGALUS
7.4.4. 4. GINKGO, BACOPA, AND LION’S MANE
7.4.5. 5. ARTICHOKE AND FORRSKOLIN
7.4.6. 6. ALPHA GPC, AC-11, BACOPA, AND HUPERZINE
7.4.7. 7. TIANCHI CHINESE ADAPTOGENIC HERB COMPLEX
7.4.8. 8. QUALIA
7.5. MICRODOSING PSYCHEDELICS
7.5.1. MICRODOSING WITH PSILOCYBIN
7.5.2. MICRODOSING WITH LSD
7.5.3. MICRODOSING WITH IBOGAINE
7.5.4. MICRODOSING WITH KETAMINE
8. COFFEE BOOZE AND HORROR FLICKS HOW TO REWIRE YOUR SKULLS SUPERCOMPUTER
8.1. NEUROTRANSMITTERS 101
8.1.1. HOW NEURONS WORK
8.1.2. THE MOST COMMON NEUROTRANSMITTERS
8.1.3. NEW TOPIC
8.2. YOUR UNIQUE NEUROTRANSMITTERS DOMINANCE
8.2.1. Dopamine dominance
8.2.2. Acetylcholine dominance
8.2.3. GABA dominance
8.2.4. Serotonin dominance
8.3. TESTING YOUR NEUROTRANSMITTERS
8.4. NEUROTRANSMITTERS AND YOUR GUT
8.5. NINE WAYS TO FIX YOUR NEUROTRANSMITTERS
8.5.1. 1. AVOID ANTI-DERESSANTS
8.5.2. 2. LIMIT YOUR INTAKE OF STIMULANTS
8.5.3. 3. AVOID TOXINS
8.5.4. 4. AVOID SENSORY OVERLOAD
8.5.5. 5. FIX YOUR GUT
8.5.6. 6.REPLACE YOUR BUILDING BLOCKS
8.5.7. 7. LUBE YOUR NERVES
8.5.8. 8. REPAIR YOUR GENES
8.5.9. 9. Focus on antioxidants
9. 38° BELOW ZERO. HOW TO FIX A LEAKY BRAIN
9.1. BLOOD-BRAIN BARRIER 101
9.2. DO YOU HAVE A LEAKY BRAIN?
9.2.1. POOR SLEEP
9.2.2. EXCESSIVE ALCOHOL INTAKE
9.2.3. HIGH BLOOD PRESSURE
9.2.4. OTHER FACTORS
9.3. 12 WAYS TO FIX A LEAKY BRAIN
9.3.1. 1. GET MORE SLEEP
9.3.2. 2. LIMIT YOUR ALCOHOL INTAKE
9.3.3. 3. CONTROL BLOOD PRESSURE
9.3.4. 4. BE CAUTIOUS WITH HIGH-FAT DIETS
9.3.5. 5. DRINK COFFEE AND TEA
9.3.6. 6. TAKE SUPPLEMENTS
9.3.7. 7. GET MORE MAGNESIUM
9.3.8. 8. STIMULATE YOUR VAGUS NERVE
9.3.9. 9. AVOID FREQUENT SNACKING
9.3.10. 10. Nourish Your Gut Bacteria
9.3.11. 11. DECREASE INFLAMMATION
9.3.12. 12. COLS THERMOGENESIS
10. BREATHWORK AND BEYOND: HOW TO BANISH STRESS AND KISS HIGH CORTISOL GOODBYE
10.1. STRESS AND THE HPA AXIS
10.1.1. THE ADRENAL FATIGUE MYTH
10.2. HOW TO FIX YOUR HPA AXIS
10.3. BREATHING TECHNIQUES
10.3.1. 1. BUTEYKO BREATHING
10.3.2. 2. BOX BREATHING
10.3.3. 3. KUNDALINI YOGA BREATHING
10.3.4. 4. RHYTMIC BREATHING
10.3.5. 5. DECOMPRESSION BREATHING
10.3.6. 7. BREATH-HOLD WALKS
10.3.7. 8. HOLOTROPIC BREATHWORK
10.3.8. 9. BASIC WIM HOF BREATHING
10.4. THREE OTHER POTENT WAYS TO REDUCE STRESS
10.4.1. 1. AVOID EXCESSIVE EXERCISE
10.4.2. 2. SHUT DOWN INFLAMMATION
10.4.3. 3. SLEEP
11. EAT YOURSELF SMART: HOW TO FUEL YOUR BRAIN
11.1. BRAIN FOOD 101
11.2. 9 FOODS THAT BREAK YOUR BRAIN
11.2.1. 1. HISTAMINE- AND OXALATE-CONTAINING FOODS
11.2.2. 2. GLUCOSE-FLUCTUATING FOODS
11.2.3. 3. ARTIFICAILLY SWEETENED FOODS
11.2.4. 4. CONDIMENTS
11.2.5. 5. TRANS FATS
11.2.6. 6. GLUTEN
11.2.7. 7. FOODS HIGH IN HEAVY METALS
11.2.8. 8. MEALS THAT ARE HIGH-FAT AND HIGH-CARB
11.2.9. 9. MOLDY FOODS
11.3. HOW TO EAT YOURSELF SMART
11.3.1. 1. PURSUE KETOSIS
11.3.2. 2. FAST
11.3.3. 3. FEED YOUR GUT BACTERIA
11.3.4. 4. FOCUS ON SUPPORTIVE NUTRIENTS AND SUBTANCES
12. A COMPLETE TOOLBOX FOR RECOVERING WITH LIGHTNING SPEED
12.1. HOW—AND HOW FAST—DOES YOUR BODY RECOVER?
12.2. 25 RECOVERY-ENHANCING TACTICS
12.2.1. 1. STEM CELL THERAPHY
12.2.2. 2. CRYOTHERAPHY
12.2.3. 3. PROLOTHERAPHY
12.2.4. 4. VIBRATION THERAPHY
12.2.5. 5. COMPRESSION
12.2.6. 6. MAGNETS
12.2.7. 7. HBOT
12.2.8. 8. DEEP-TISSUE MASSAGE THERAPHY
12.2.9. 9. ELECTRICAL MUSCLE STIMULATION (EMS)
12.2.10. 10. PHOTOBIOMUDULATION (PBM)
12.2.11. 11. INFRARED SAUNA
12.2.12. 12. BIOHACKED WATER
12.2.13. 13. PULSED ELECTROMAGNETIC FIELD (PEMF) THERAPHY
12.2.14. 14. INVERSION
12.2.15. 15. FASTING
12.2.16. 16. ANTI-INFLAMMATORY DIET
12.2.17. 17. VITAMIN C
12.2.18. 18. PROTEOLYTIC ENZYMES
12.2.19. 19. AMINO ACIDS
12.2.20. 20. FISHOIL
12.2.21. 21. GLUCOSAMINE AND CHONDROITIN
12.2.22. 22. CURCUMIN
12.2.23. 23. MAGNESIUM
12.2.24. 24. CANNABIDIOL (CBD)
12.2.25. 25. SOUND HEALING
13. CLEAN GUT HOW TO FIX YOUR GUT, OPTIMIZE DIGESTION, AND MAXIMIZE NUTRIENT ABSORPTION
13.1. DIGESTIVE SYSTEM 101
13.2. THE 10 MOST COMMON GUT ISSUES AND HOW TO FIX THEM
13.2.1. 1. GLUTEN AND GLIADIN SENSITIVITIES
13.2.2. 2. FODMAP SENSIVITY
13.2.3. 3. INSUFFICIENT DIGESTIVE ENZYMES AND LOW ENZYME ACTIVITY
13.2.4. 4. INSUFFICIENT GUT BACTERIA
13.2.5. 5. TOO MUCH GUT BACTERIA
13.2.6. 6. YEAST, FUNGUS, AND PARASITES
13.2.7. 7. INSUFFICIENT STOMACH ACID
13.2.8. 8. OTHER FOOD INTOLERANCES OR SENSITIVITIES
13.2.9. 9. FOOD ALLERGIES
13.2.10. 10. MOLD AND MYCOTOXIN EXPOSURE
13.3. DETOXIFICATION 101
13.3.1. THE EVIDENCE FOR DETOXIFICATION
13.3.2. AIDING YOUR BODY’S NATURAL DETOX THROUGH DIET
13.3.3. HEALTHY DETOXING PROTOCOLS
13.4. HOW TO NEVER GET A HANGOVER AGAIN
13.4.1. 1 TO 3 DAYS BEFORE THE PARTY
13.4.2. THE DAY OF THE PARTY
13.4.3. 1 HOUR BEFORE THE PARTY
13.4.4. DURING THE PARTY
13.4.5. BEFORE BED
13.4.6. IN THE MORNING
14. HOW TO CUSTOMIZE YOUR NUTRITION TO YOU
14.1. THE KETOGENIC DIET
14.1.1. WHEN FAT METABILISM GOES WRONG: WHY KETO ISN’T RIGHT FOR EVERYONE
14.2. HOW TO DO KETO THE RIGHT WAY
14.2.1. 1. CONSUME VEGGIES AND TAKE SUPPLEMENTS.
14.2.2. 2. CONSUME MORE FATS, ESPECIALLY MCT OIL.
14.2.3. 3. IMPLEMENT A CYCLIC KETOGENIC APPROACH.
14.2.4. 4. GET GOOD SLEEP.
14.2.5. 5. PERFORM LIGHT EXERCISE FOR A FEW DAYS.
14.2.6. 6. TAKE ACTIVATED CHARCOAL.
14.2.7. 7. TAKE EXOGENOUS KETONE SUPPLEMENTS.
14.3. A PLANT-BASED DIET
14.3.1. TRY TO INCLUDE EGGS AND DAIRY
14.3.2. TAKE TAURINE, CREATINE, AND CARNOSINE
14.3.3. TAKE A NIACIN AND THIAMINE
14.3.4. CONSUME ALGAE
14.3.5. TAKE IODINE
14.3.6. PROPERLY PREPARE GRAINS, LEGUMES, AND NUTS
14.3.7. MAXIMIZE IRON ABSORPTION
14.3.8. TAKE VITAMIN D
14.3.9. TAKE VITAMIN B12
14.3.10. BE CAREFUL WITH SOY
14.3.11. CONSUME ALGAE
14.4. THERE’S NO ONE-SIZE-FITSALL DIET
14.5. HOW TO CUSTOMIZE YOUR DIET
14.5.1. BLOOD TESTING
14.5.2. STOOL TESTING
14.5.3. SALIVA TESTIING
14.5.4. URINF TESTING
14.5.5. EXERCISE TESTING
14.6. YOUR DIET AND YOUR ENVIRONMENT
14.6.1. 1. IDENTIFY YOUR MNIMUM EFFECTIVE DOSE OF ANIMAL PRODUCT
14.6.2. 2. MINIMIZE FOOD WASTE
14.6.3. 3. EAT A VARIETY OF FOODS
14.7. WHAT ABOUT KIDS?
14.7.1. CALCIUM
14.7.2. IODINE
14.7.3. IRON
14.7.4. ZINC
14.7.5. VITAMIN A
14.7.6. VITAMIN B12
14.7.7. VITAMIN C
14.7.8. VITAMIN D
14.7.9. VITAMIN K2
14.7.10. CHOLINE
14.7.11. EPA AND DHA
14.7.12. SATURATED FAT
14.7.13. CHOLETEROL
14.7.14. PREBIOTICS AND PROBIOTICS
14.7.15. DEALING WITH PICKY EATERS
15. NEVER GET SICK HOW TO BUILD AN UNSTOPPABLE IMMUNE SYSTEM
15.1. IMMUNITY 101
15.1.1. LITTLE-KNOWN DIET STRATEGIES TO HACK YOUR KILLER CELLS
15.1.2. THE Importance of Letting Your Body Heal Itself
15.2. HOW TO BUILD AN UNSTOPPABLE IMMUNE SYSTEM
15.2.1. 1. LYMPH FLOW
15.2.2. 2. THIEVES OIL
15.2.3. 3. ECHINACEA
15.2.4. 4. ZINC
15.2.5. 5. ELDERBEERY
15.2.6. 6. COLOSTRUM
15.2.7. 7. BONE BROTH
15.2.8. 8. FERMENTED FOODS
15.2.9. 9. DECOCTION TEA
15.2.10. 10. VITAMIN C
15.2.11. 11. OREGANO OIL
15.2.12. 12. MUSHROOMS
15.2.13. 13. BEE PRODUCTS
15.2.14. 14. GERMS
15.3. THE POWER OF THE MIND
15.3.1. A STORY OF EMOTIONS AND CANCER
15.3.2. HOLISTIC HEALING STRATEGIES
15.3.3. SPIRITUALITY AND HEALING
16. QUANTIFIED SELF HOW TO TEST, TRACK, AND INTERPRET BLOOD, SALIVA, URINE, AND POOP
16.1. THE 11 BEST BLOOD BIOMARKERS TO TEST
16.1.1. 1. RBC MAGNESIUM
16.1.2. 2. ESTRADIOL
16.1.3. 3. HIGH-SENSITIVITY C-REACTIVE PROTEIN
16.1.4. 4. TRIGLYCERIDE-TO-HDL RATIO
16.1.5. 5. BLOOD LIPIDS (Cholesterol and Triglycerides)
16.1.6. 6. OMEGA-3 FATTY ACIDS
16.1.7. 7. TESTOSTERONE AND FREE TESTOSTERONE
16.1.8. 8. IGF-1
16.1.9. 9. INSULIN
16.1.10. 10. COMPLETE BLOOD COUNT WITH DIFFERENTIAL
16.1.11. 11. IRON
16.2. HOW TO TEST YOUR HORMONES
16.3. HOW TO TEST FOR FOOD SENSITIVITIES
16.4. HOW TO TEST FOR MICRONUTRIENT DEFICIENCIES
16.5. HOW TO TEST FOR MICRONUTRIENT DEFICIENCIES
16.6. HOW TO TEST YOUR GUT
16.7. HOW TO TEST YOUR GENES
16.8. HOW TO TEST BLOOD GLUCOSE AND KETONES
16.8.1. TESTING YOUR BLOOD GLUCOSE
16.8.2. TSTING YOUR KETONES
16.9. HOW TO TRACK YOUR READINESS FOR STRESS
16.10. HOW TO TRACK YOUR SLEEP
16.11. HOW TO FIND A GOOD PHYSICIAN
17. SUPERMODEL MAXIMIZE YOUR SYMMETRY AND BEAUTY
17.1. HOW TO ASSESS AND QUICKLY FIX YOUR OWN PERSONAL BODY SYMMETRY
17.1.1. EXERCISE 1: SITTING ARM CIRCLES
17.1.2. EXERCISE 2: SITTING ELBOW CURLS
17.1.3. EXERCISE 3: KNEELING ANKLE SQUEEZES
17.1.4. EXERCISE 4: SUPINE FOOT CIRCLES AND POINT FLEXES
17.2. HOW TO EAT YOUR WAY TO SYMMETRY
17.3. HOW TO BREATHE YOURSELF TO BETTER SYMMETRY
17.4. THE MOST IMPORTANT BODY PART FOR BETTER SYMMETRY
17.5. HOW TO HACK YOUR WORKPLACE FOR OPTIMIZED SYMMETRY
17.5.1. STAND-UP DESK
17.5.2. SADDLE CHAIR
17.5.3. STOOL
17.5.4. MANUAL TREADMILL
17.5.5. BALANCE BOARD
17.5.6. MAT
17.5.7. GOLF BALL
17.5.8. DOORFRAME PULL-UP BAR
17.5.9. ERGONOMIC KEYBOARD
17.5.10. ANTIGLAR MONNITOR
17.5.11. DICTATION SOFTWARE
17.6. DAILY MOVEMENT TIPS FOR SYMMETRY
17.6.1. MOBILITY SNACK
17.6.2. FOUNDATION TRAINING
17.6.3. ELDOA EXERCISES
17.7. SLEEP YOUR WAY TO SYMMETRY
17.7.1. BACK SLEEPING
17.7.2. SIDE SLEEPING
17.7.3. STOMACK SLEEPING
17.7.4. CHOOSING THE RIGHT MATTRESS
17.8. SELF-CARE ROUTINES
17.8.1. OIL PULLING
17.8.2. SUPERMODELING YOUR SKIN
17.8.3. ONCE-A-WEEK MASK
18. SEX TANTRA, ORGASMS, LIBIDO, SEXUAL SATISFACTION, HORMONES AND BEYOND
18.1. HOW MUCH SEX IS TOO MUCH?
18.1.1. THE TAOIST THEORY OF EJACULATION
18.1.2. WHAT THE EVIDENCES SAY
18.2. WHY SEX ID SO GOOD FOR YOU
18.2.1. A STRONGER IMMUNE
18.2.2. LESS DEPRESSION AND STRESS
18.2.3. BETTER BRAINPOWER
18.2.4. IMPROVED OVERALL PHYSICAL FITNESS
18.2.5. REDUCED PAIN
18.2.6. IMPROVED SLEEP
18.2.7. ENHACED SENSE OF SMELL
18.2.8. BETTER HEART HEALTH
18.2.9. REGULAR MENSTRUAL PERIODS
18.2.10. LOWER BLOOD PRESSURE
18.2.11. Possible lower risk of prostate cancer
18.2.12. LOWERED RISK OF PREGNANCY COMPLICATIONS
18.2.13. ENHANCED SPERM
18.3. HOW IT WORKS IN PRACTICE
18.4. A NOTE FOR WOMEN
18.5. THE BEST FOODS AND SUPPLEMENTS FOR SEX
18.5.1. MACA
18.5.2. COCOA
18.5.3. YOHIMBINE
18.5.4. EURYCOMA LONGIFOLIA AND CISTANCHE
18.5.5. FENUGREEK
18.5.6. OSTHOLE
18.5.7. PROCYANIDINS
18.5.8. NITRIC OXIDE–PRODUCING FOODS
18.5.9. OTHER SUPPLEMENTS
18.6. BIOHACKING THE BEDROOM
18.6.1. 1. TRY WEIGHT LIFTING FOR YOUR GENITALS
18.6.2. 2. SLEEP, BUT NOT TOO MUCH
18.6.3. 3. GET LEAN, BUT NOT TOO LEAN
18.6.4. 4. TRAIN FOR TESTOSTERONE
18.6.5. 5. CONTROL STRESS
18.6.6. 6. EAT ENOUGH
18.6.7. 7. NAIL YOUR MACROS
18.6.8. 8. HYDRATE
18.6.9. 9. INCREASE ANDROGEN RECEPTOR DENSITY
18.6.10. 10. TRY ELECTRICAL MUSCLE STIMULATION (EMS)
18.6.11. 11. GET RED LIGHT THERAPHY
18.6.12. 12. SEEK OUT COLD
18.6.13. 13. TAKE TARGETED MINERAL SUPPLEMENTATION
18.6.14. 14. TRY PULSED EELECTROMAGNETIC FIELDS (PEMF)
18.6.15. 15. DO SEX-SPECIFIC EXERCISES
18.6.16. 16. INJECT YOUR PENIS WITH STEMS CELLS
18.6.17. 17. BE A MAN
18.6.18. 18. CONSIDER TESTOSTERONE OPTIMIZATION THERAPHY
19. LONGEVITY DECODED ANCESTRAL WISDOM AND MODERN SCIENCE TO MAXIMIZE HEALTH AND LIFE SPAN
19.1. HOW WE AGE
19.1.1. BONES AND SKELETAL SYSTEM
19.1.2. DIGESTIVE SYSYTEM
19.1.3. RESPIRATORY SYSYTEM
19.1.4. URINARY SYSYTEM
19.1.5. REPRODUCTIVE SYSTEM
19.1.6. ENDOCRINE SYSTEM
19.1.7. CIRCULATORY SYSTEM
19.1.8. NERVOUS SYSTEM
19.1.9. SKIN
19.1.10. UNDERLYING CAUSES
19.2. 12 ESSENTIAL HABITS TO ENHANCE LONGEVITY
19.2.1. 1. DON'T SMOKE
19.2.2. 2. EAT PLANTS
19.2.3. 3. AVOID PROCESSED AND PACKAGE FOODS
19.2.4. 4. EAT LEGUMES
19.2.5. 5. INCORPORATE LOW-LEVEL PHYSICAL ACTIVITY THROUGHTOUT THE DAY
19.2.6. 6. PRIORITIZE SOCIAL ENGAGEMENT
19.2.7. 7. DRINK LOW-TO-MODERATE AMOUNTS OF ALCOHOL, EAPECIALLY WINE
19.2.8. 8. RESTRICT CALORIES AND FAST
19.2.9. 9. POSSESS A STRONG LIFE PURPOSE
19.2.10. 10. HAVE LOW AMOUNTS OF STRESS
19.2.11. 11. ENGAGE IN A SPIRITUAL DISCIPLINE OR RELIGION, OR BELIEVE IN A HIGHER POWER
19.2.12. 12. REMAIN REPRODUCTIVE USEFUL
19.3. ADVANCED ANTIAGING BIOHACKS AND STRATEGIES
19.3.1. 1. LONG-TERM FASTING
19.3.2. 2. HORMETRIC STRESS
19.3.3. 3. CALORIC-RESTRICTION MIMETICS
19.3.4. 4. SIRTUIN-ACTIVATING COMPOUNDS (STACs)
19.3.5. 5. STEM CELLS AND STEM CELL–SUPPORTING FOODS
19.3.6. 6. INJECTIONS
19.3.7. 7. BLOOD TRANSFUSIONS
19.3.8. 8. BIOIDENTICAL HORMONE REPLACEMENT THERAPHY
19.3.9. 9. MITOCHONDRIAL SUPPORT
19.3.10. 10. PHOTOBIOMODULATION
19.3.11. 11. SULFUR SUPPORT
19.3.12. 12. THE ASPIRIN, MAGNESIUM, AND VITAMIN D STACK
19.3.13. 13. RHODIOLA
19.3.14. 14. DEDRENYL
19.3.15. 15. TELOMERASE ACTIVATORS
19.3.16. 16. FECAL TRANSPLANT
19.4. HOW TO QUANTIFY AGING
19.4.1. RESTING HEART RATE
19.4.2. TELOMERE TESTING
19.4.3. WHITE BLOOD CELL COUNT
19.4.4. HANDGRIP SRENGHT
19.4.5. WALKING SPEED
19.4.6. FACIAL APPEARANCE
19.4.7. SUBJECTIVE EVALUATION OF YOUR QUALITY OF LIFE
19.4.8. MUSCLE QUANTITY (with a Caveat) AMD QUALITY
19.4.9. LIFE PURPOSE
19.4.10. INTELLIGENCE
19.4.11. AGING CLOCK ANALYSIS
20. INVISIBLE HIDDEN VARIABLES THAT MAKE OR BREAK YOUR MIND, BODY, AND SPIRIT
20.1. HIDDEN ENVIRONMENTAL STRESSORS
20.1.1. ELECTRICITY
20.1.1.1. EMF IS EVERYWHERE
20.1.1.2. USE DIRTY-ELECTRICITY FILTERS IN ALL THE MAIN ROOMS OF THE HOUSE
20.1.1.3. CONSIDER PURCHASING A NEGATIVE ION GENERATOR
20.1.1.4. LIMIT ELECTRICAL POLLUTION IN YOUR WORKSPACE
20.1.1.5. WHEN YOU’RE NOT USING YOUR WIRELESS ROUTER,UNPLUG IT OR SWITCH IT OFF WIRELESS MODE
20.1.1.6. LIMIT ARTIFICIAL LIGHT RADIATION, FLICKERING, AND EMF FROM LIGHTING
20.1.1.7. DITCH THE BLUETOOTH
20.1.1.8. MAINTAIN SOME DISTANCE BETWEEN YOU AND ELECTRONIC SIGNALS
20.1.1.9. AVOID USING YOUR CELL PHONE WHEN THE SIGNAL IS WEAK
20.1.1.10. SLEEP IN A FARADAY CAGE OR BLANKET
20.1.1.11. TRAVEL WITH EMF PROTECTION
20.1.2. LIGHT
20.1.2.1. The DANGERS OF LEDs
20.1.2.2. THE BENEFITS OF NATURAL LIGHT (and Dark)
20.1.2.3. 11 WAYS TO BIOHACK LIGHT TO OPTIMIZED YOUR BODY AND BRAIN
20.1.2.3.1. 1. CHOOSE YOUR LIGHTING CAREFULLY
20.1.2.3.2. 2. GET MORNING SUN
20.1.2.3.3. 3. USE BLUE-LIGHT BLOCKERS
20.1.2.3.4. 4. AVOID ARTIFICIAL LIGHT NOT ONLY AT NIGHT BUT IN THE MORNING TOO
20.1.2.3.5. 5. USE RED LIGHT IN THE EVENING
20.1.2.3.6. 6. INSTALL IRIS SOFTWARE ON ALL MONITORS.
20.1.2.3.7. 7. USE AN ANTIGLARE COMPUTER MONITOR.
20.1.2.3.8. 8. USE LIGHT-BLOCKING TAPE OR STICKERS.
20.1.2.3.9. 9. USE A DRIFTTV FOR YOUR TV.
20.1.2.3.10. 10. DON’T OVERUSE SUNGLASSES.
20.1.2.3.11. 11. USE PHOTOBIOMODULATION DAILY.
20.1.3. AIR
20.1.3.1. EXERCISE AND AIR POLLUTION
20.1.3.2. PROTECTING YOURSELF FROM AIR POLLUTION AND TOXINS
20.1.4. WATER
20.1.4.1. EZ Water and DDW
20.1.4.2. Best Practices for Pure Water
21. ROUTINES AND RITUALS A PLAN FOR YOUR PERFECT DAY
21.1. BOUNDLESS EXERCISE PROGRAM
21.1.1. Daily Habits 15 MINUTES OF MORNING MOVEMENT
21.1.2. LOW-LEVEL PHYSICAL ACTIVITY THROUGHOUT THE DAY
21.1.3. Monday SUPER-SLOW STRENGTH
21.1.4. Tuesday FUNCTIONAL FITNESS
21.1.5. Wednesday MORNING DETOX SESSION
21.1.6. Thursday HOT AND COLD
21.1.7. Friday SUPER-SLOW STRENGTH
21.1.8. Saturday FOAM ROLLER OR MASSAGE
21.1.9. Sunday SOCIAL SPORT
21.2. THE BOUNDLESS DIET
21.2.1. BEGINNER
21.2.1.1. AUTOIMMUNE PALEO DIET (AIP)
21.2.1.2. SPECIFIC CARBOHYDRATE DIET (SCD)
21.2.1.3. GUT AND PSYCHOLOGY SYNDROME (GAPS) DIET
21.2.1.4. SWISS DETOX DIET / COLORADO CLEANSE
21.2.1.5. THE ELEMENTAL DIET
21.2.2. INTERMEDIATE
21.2.2.1. THE WAHLS PROTOCOL (LOW-CARB VERSION)
21.2.2.2. THE PLANT PARADOX DIET
21.2.2.3. THE MEDITERRANEAN DIET (LOW-CARB VERSION)
21.2.3. ADAVANCED
21.2.3.1. THE PALEO DIET
21.2.3.2. THE WESTON A. PRICE DIET
21.2.3.3. THE ANCESTRAL DIET
21.2.3.4. THE ULTIMATE BIOHACKED DIET
21.3. THE BOUNDLESS SUPPLEMENT PROGRAM
21.3.1. BEGINNER
21.3.2. INTERMEDIATE
21.3.3. ADAVANCED