Intro to biohacking Yourself

My story

Does anyone know this guy ?

I had no clue it is so hard to find a picture with him lately ...

Diet = routine

Characteristics of a bad routine

• cosumes your willing power
• starts your drives
• does not allow feedback
• focus on short-term results for long-term problems
• does not respect your dopamine and energy levels

good routine

• allows feedback (can be personalized)
• gives you a strong starting point
• has measurable milestones
• long-term

Advices

• don't quit your favourite food because it's against the rules of a diet
• experiment based on knowledge
• social pressure is part of your diet, threat it as such

Q & a

Where Does Exercise come into picture?

you cannot OUTTRAIN a bad diet!!

Wrong popular conceptions

• rely on willpower to fix our diet
• plan a start date
• don't need measurements
• rely on word of mouth
• ask advice in your group

Actionable tips

• divide food in 5 meals
• drink water
• first think in the morning : water + lemon
• last thing before sleep: your favourite carb (chocolate..) - honey recommended
• avoid metals in food or near it
• drink wine
• alcohol line of benefits: whiskey, (something in between) vodka

Actionable tips

• alcohol line of benefits: whiskey, (something in between) vodka
• avoid sugar cravings by having it before sleep or as late as possible in the day

Stopping food cravings

• Chocolate, Sugar Cravings - food sources high in magnesium: Nuts and seeds, Dark, leafy green vegetables, All different types of fish, dark chocolate, eggs
• Craving carbs? - meat, fat fish(salmon), nuts, beans, seeds
• salty foods - fruit & vegetables (my favourite spinach)

Metabolism types

https://youtu.be/Ss5DJgLlVT4

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Your health formula is defined by: food, drugs, exercise, sleep

Next ? Neurogenesis

Setting the right expectations

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• ability to stay focused for longer periods during a day
• build confidence by removing cravings
• more energy for all your activities
• losing some weight
• transform (muscle is usable weight as opposed to fat)

Tony Horton

"KNOWING AND NOT DOING IS THE SAME AS NOT KNOWING"
- Peter Sage (Extreme Entrepreneur)

BE AWESOME