Biohacking is the process of making changes to your lifestyle to “hack” your body’s biology and feel your best. You know the saying, “You are what you eat”? That applies to humans in a broader sense: everything we put into our bodies — our foods, our thoughts, our physical movement — all affect how we behave. By biohacking yourself, you can transform your body so that you feel more energized, be more productive and, overall, feel like the best possible version of yourself.
Here three strategies we use weekly to continually improved our health
#1. Eat fat — lots of it
Looking for a diet where eating a lot of fat isn’t just encouraged, it’s required? The keto diet might be for you! While the ketogenic diet is experiencing some serious popularity right now, it’s not a fad diet. In the keto diet, you’re trying to get your body to ketosis (“keto”), a metabolic state where the body uses mostly ketones, not carbohydrates, for energy. This can only happen when fat, not glucose (carbohydrates), provide most of the body’s calories.
On a keto diet, you’ll seriously restrict carbs and sugar, and instead eat healthy fats like coconut oil, ghee, nuts, non-starchy veggies (goodbye, potatoes) and foods that are high in protein but have no or low carbs, like grass-fed beef, wild-caught fish, and eggs.
The keto diet is very effective at promoting weight loss, especially if you are very overweight. It can reduce heart disease markers like high cholesterol and could even fight brain disease — in fact; the keto diet was originally used as a way to manage seizures in people with epilepsy. If you’re already eating relatively well but want to challenge yourself even further, biohacking your diet and going keto could be what you need.
You can always concentrate on eating the right type of fats every day, like coconut oil, ghee, avocados, nuts, seed, eggs and grass-fed butter.
#2. High-intensity interval training
Resistance and aerobic training are both powerful ways to hack your biology, and each gives a unique set of benefits. Why not combine them?
High-intensity interval training (HIIT) alternates between brief, strenuous exercise and active rest. You might sprint for 60 seconds, walk for 30, do push-ups for 60, walk for 30, and so on.
HIIT intensely stresses your muscles; then it lets them recover during active rest. Stringing exercises together and maintaining active rest keeps your heart and breathing rates up, so you also get the benefits of aerobic exercise. It’s the happy marriage of two schools of fitness though. In fact, it may be more effective than either resistance or aerobic exercise alone. Remember that heavy resistance training increased human growth hormone (HGH) in men and women by 200-700% ? In one study, HIIT increases HGH by 2000% . Whoa!
The icing on the cake is that HIIT is efficient. There’s no need for an hour in the weight room and another hour running; you’ll be lucky if you make it past 15 minutes of HIIT when you first start out.
Are you following my HIIT weekly videos?
#3. Intermittent Fasting
Carb-light meals. Eating the right kinds of fats. Abstaining from sugar. We hear a lot about what is best for our metabolism. But new research has found that it’s not just what we eat, it’s when we eat. Which is why intermittent fasting will not only help you lose fat but also gain muscle and energy.
If you just flinched at the idea of “fasting,” we hear you. You probably envisioned the notion of prolonged fasting – not eating for 48 to 72 hours – which isn’t exactly practical. But intermittent fasting offers a happy in-between. In fact, it’s more of an eating pattern that you follow throughout the day, and still, reap many of the benefits of a true fast.
To understand why intermittent fasting works, you need to make the distinction between your body being in a “fed state” and a “fasted state.” When your body is in a fed state, you are digesting and absorbing food. Generally speaking, you are in a fed state for about 3 to 5 hours after eating. During this phase, your insulin levels are high, and your body’s energy is focused on digestion.
When your body is allowed to rest – during the fasted state – you experience some benefits. First, when you fast, you increase your levels of growth hormones as much as 5X, which boosts your metabolic rate. Fasting can also reduce your insulin resistance, which lowers your blood sugar and makes stored body fat more accessible to burn. Some studies have shown that intermittent fasting may reduce LDL cholesterol (the “bad” cholesterol”) which is a known risk factor when it comes to heart disease.
Fasting may also provide some other significant benefits including improved cognitive function, cancer prevention, increased cellular autophagy (cellular waste removal) and lower levels of inflammation.
While there are many versions of intermittent fasting, the most user-friendly are the “16/8” method (also known as the Leangains protocol). This method revolves around a simple structure in which you restrict your daily eating period to 8 hours. For example, each day you eat from 1 pm to 9 pm and fast for the other 16 hours.
Does this still sound intimidating? Try starting with a 14-hour fast for one week. That would mean, you can eat from 10 am to 8 pm, then fast the next 14 hours. Then, when that becomes comfortable, cut back to an eating period of 11 am to 8 pm for a week, and so on until you reach a fasting period of 16 hours.
Here is a summary of the benefits: Lose weight, Lose belly fat, Reduce insulin, resistance, Lower bad cholesterol levels, Reduce inflammation, Increased cellular waste removal, Improve cellular repair processes.
Each one of us should have a natural care provider; I preferred a holistic chiropractic not only to help us learn about how to stay healthy naturally with treatment but also to help stay on the right tracks.
In Pro-Holistic Care, we are here to help you live a healthy, happy, fun life.
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