Biohacking

Right after I wake up, I drink hydrogen-rich water with 3 pinches of Baja Gold or Celtic Sea Salt, 5g creatine monohydrate, and weight based dosing of PerfectAmino. This combination supports hydration, mineral balance, and early-day cellular energy without stressing digestion.

• Sea salt provides trace minerals compared to refined salt
• Creatine supports ATP production, training performance, and lean mass
• PerfectAmino is weight-based, ~99% utilized, and absorbed into the bloodstream within 20–30 minutes

Unlike whole proteins, PerfectAmino does not require digestion, allowing amino acids to be rapidly available for muscle repair, recovery, and cellular building processes.

View PerfectAmino User Guide (PDF)

If you have high blood pressure, kidney conditions, or are on fluid or sodium restrictions, consult a licensed healthcare professional before increasing salt or creatine intake.

After hydration, I prepare my cold plunge and immerse for 3–6 minutes at 50–55°F (10–13°C). I use frozen water bags to bring the temperature down, though some people use plunges with built-in chillers.

• Supports mental clarity and stress resilience
• Commonly used to support recovery and inflammation balance
• Cold exposure can help train the nervous system to handle stress

Start conservatively and build tolerance over time. Avoid cold exposure if you have cardiovascular conditions unless cleared by a clinician.

When possible, I spend about 10 minutes barefoot on grass, dirt, or sand while exposing skin and eyes (no sunglasses) to early morning sunlight.

• Early sunlight helps anchor circadian rhythm and sleep timing
• Grounding may support circulation and relaxation
• Morning light supports mitochondrial function and energy metabolism

I aim for 3–4 workouts per week, rotating between HIIT, weight lifting, and functional strength training.

• Supports cardiovascular fitness and metabolic health
• Weight-bearing exercise supports bone density
• Builds strength, endurance, and resilience

I use BODi (Beachbody On Demand) for guided at-home workouts.

I regularly drink hydrogen-rich water as a simple way to upgrade hydration. Molecular hydrogen (H₂) acts as a selective antioxidant and has been studied for its role in reducing oxidative stress and supporting cellular health.

• Provides antioxidant support at the cellular level
• Commonly used to support inflammation balance
• May support brain health, focus, and mental clarity
• Used by athletes to support performance and recovery
• Supports digestion, skin health, and overall hydration

I use the Echo Water Go+ hydrogen water generator bottle for convenient daily use at home or on the go. As with any wellness tool, consistency matters more than perfection.

After most meals, I aim to take a ~1 mile walk. This keeps movement consistent while adding sunlight exposure.

• Supports digestion
• Helps blunt post-meal blood sugar spikes
• Low-stress movement that supports metabolic health

• No caffeine 7–10 hours before sleep
• No food or alcohol ~3 hours before bed
• No work or mentally demanding tasks 2 hours before bed
• No screens 1 hour before sleep
• Blue-light filters enabled on all screens
• Bedroom lighting uses red-spectrum bulbs with no blue light
• Cooler temp in bedroom less than 65F (18C) supports deeper sleep states.

If I shower at night, I finish with 30 seconds of cool water to help lower core temperature and promote deeper sleep.

I use fasting as a simple tool to give digestion a break, and heal the body from the inside out. My cadence is:

• Once per week: 24-hour fast
• Once per month: 3–5 day water fast

Commonly discussed benefits include autophagy, increased stem cell activity, decreased inflammation, ketosis and fat burning, and overall metabolic reset.

• Supports ketosis and fat burning during longer fasts
• Often used to support inflammation reduction
• Supports cellular cleanup processes like autophagy

I break a longer fast with organic bone broth first, then slowly ease into more solid food over the next 12 hours. If you have diabetes, a history of disordered eating, are pregnant, underweight, or take medications, consult a licensed clinician before fasting.