My philosophy & protocol

Health

Some people like to call it Biohacking, but really it’s just health, we’ve made some categories that we believe structure can think about the different aspects or pillars of health. They are:

  1. Goals

  2. Data

  3. Sleep

  4. Exercise

  5. Nutrition

  6. Supplements

  7. Science backed

  8. Health Hacks

  9. Emotional health

  10. 80:20

Goals

We are all individuals, we have different goals, you may be just embarking on a journey for your health or have some much knowledge it hurts your head! It is important that to understand that there are different definitions of health to different people. Some may see it as solely about their weight, others longevity, others healthspan, and others about physical fitness. Understand your goal before progressing, or be at risk of spending time and money on optimizing something that doesn’t matter to you!

Right now my goals are focused on biomarkers, everything else follows these

Data

We love data! What has it got to do with health though?

Inorder to optimise* normally it’s best to understand where you are today. That can be simple metrics like your weight or more advanced like blood biomarkers. With a starting point or benchmark it is then possible to see if your actions are having any affect. Don’t worry we’ll explain more here

Daily data:

Withings: Body weight and somewhat inaccurate bodyfat %

Apple Health/Whoop: RHR, HRV, O2, Body temp, Respiratory rate, steps, strain, sleep, restorative sleep

2-4 times per year
DEXA body scan
Blood markers
TruDiagnostics Complete test

Every few years
GI Test - Genova Diagnostics

Once in a lifetime
DNA Genome sequencing - SelfDecode

Try not to rely on one test too much, or one marker, errors are sometimes made. Trends are more important too, you may have just started from a not so good baseline.

Sleep

Striving for 8+ hours… currently achieving!

I cannot stress enough how important this one is! So it is an area I look to optimise as best I can and that is why it is above exercise, nutrition etc.

Exercise

Focus is resistance training

Also some cardio/HIIT
Peloton Bike (thedezza2)

Occasional yoga/pilates (reformer also)

Nutrition

My principals, nothing is out of scope, eat high protein, strive for 30 plants per week (ideally per day) and not counting calories. “Cheat meals” and alcohol in moderation

Hydration - currently not using electrolytes

Breakfast (7-8am) is 80% the same most days and consists of the same:

  1. Greek yoghurt or Skyr (150grams) 10% protein, 0% fat

  2. Whey protein (Grass fed) and sometimes switched for Pea protein (30-40g)

  3. Resistant Starch or Psyllium Husk

  4. Chia seeds

  5. Flax seeds

  6. Frozen Bio blueberries or mixed berries (Fresh bio berries if in season)

  7. Brazil nuts (3-4)

  8. Creatine (5-7g)

  9. Fenugreek (Heart, hormone & glucose control)

  10. Cinnamon

  11. Cocoa flavanols

  12. Tumeric

  13. Glycine (sometimes NAC too)

  14. Taurine

    Considering to add buckwheat

Nutrition - lunch

Lunch has a little more flexibility and 11am-2pm (sometimes it’s eaten out too)

  1. Eggs (Poached, fried in EVOO or scrambled) chili flakes

  2. Protein bread (if at home)

  3. Wild caught smoked salmon

  4. Avocado

  5. Spinach

  6. Kimchi

    More vegetables or protein sources when eating out, ideally unprocessed

Supplements

Supplements definition: “a thing added to something else in order to complete or enhance it”

So the approach I take is to take supplements where I have a deficiency that I measure or to target some of the other pillars

Supplements for Sleep

Taken 1-1.5 hours prior to sleep
Clean Magnesium Glycinate (275mg) from BonoWellness
Reishi (1000mg) from BonoWellness

Taken prior to sleep (This has been great to get my sleep up over 8 hours)
Small dose of Melatonin which also has helped reduce my LDL cholesterol!
From BonoWellness which also includes Valerian root, Lavender, Chamomile, and Hibiscus

Supplements for Exercise

Krill Oil (Incl Cystatin C) instead of Omega 3 due to phospholipid form bringing better bioavailability in light of APOE4 variation

Supplements as not getting from Nutrition

Supplements for Bloodmarkers

LDL Cholesterol was a little high
Dihydroberberine (3 x 100mg per day) also helps with some GI markers
Alpha Lipoic Acid (3 x 300mg if R-ALA or 3 x 600mg)
Melatonin (As above)

Discontinued supplements (for now)
Vitamin D
CurraNZ
Primeadine
Pendulum probiotics “Glucose Control”