Best Practices in Biohacking

My adventures in bio-hacking began at the deep end. I was facing inexplicable health problems and had just gotten genetic results that raised more questions than answers.

But my survival was at stake, so I dove in and studied. In a few weeks I knew more about my issues than my medical experts did.

Your needs might not be as dire as mine were, but whatever your reasons for bio-hacking—to optimize cognition, heal, address mysterious health issues—you have the same challenges I had, and still have: how do you know what works? What doesn't? What's real? What's not?

Let me tell you what I figured out.

THE BASIC PROBLEM

No one is average. Our bodies are complicated, and each of us are unique systems. We're multifactor microbiomes, affected not only by what we consume, but also by our environments, history, genetics, and even (believe it or not), our belief systems.

Everything we do to ourselves—foods, supplements, drugs, meds, light therapy, intermittent fasting, and all the rest—works along side, or at odds with, all the other things we're already doing. Like it or not.

And the kicker: we only have one test subject to try things out on, one that we can't afford to break.

So: how to assess what's working, track progress, and to decide who to believe? And stay safe?

Here's how I do it.

KEEP RECORDS

Navigating the world of bio-hacking can be daunting. Your records can help you figure out not only where you've been, but where to go.

A daily log

In your log, you track the things you introduce to your system, and what results you notice. This could include focus, cognition, sleep, mood, energy, and any other key indicators that you're hoping to change.

A log might seem like overkill when you're only picking up your first blue glasses, but in three years, when you've been all over the blue-red light map and back again, and your supplement stack is 30 deep, you'll wish you had records to answer questions like: what happened day one? When did the effect fade? What else were you taking? What did you notice? A month later? When did you stop? Why?

Ask questions. Write your speculations and uncertainties in the log. It's a living document, a place to put data, questions, and answers. Got a science background? It's your lab book.

Train your brain. Writing daily about observations in body and mind trains your brain to notice those things. Better internal assessment is a learnable skill. That is, the more you do this, the more you'll notice.

Start simple. A text file with date and notes is perfectly sufficient. Keep it simple so you'll really do it.

What to track? You could track everything—meals, external events, weather, illness, your mother-in-law's visit. But you probably won’t. It's more important that you log daily than that you try to be thorough.

Hashtags: Changing something? Tag it. For example, #dayone for the introduction of something new, or #dropped for a day when you stop using something. Now you can search for just those changes.

A daily log can tell you a lot. As you accumulate data, there will be more and more opportunities to see interesting patterns. I have repeatedly been able to figure out some puzzle or correlation by going over my log. 

First establish the habit. That is, get started. 

A current stack

Your stack is your master list of everything you're taking. It's a handy reference, and you'll want it when talking about your protocol to collaborators or medical experts.

Include everything: supplements, drugs, and anything else you're applying to yourself to improve your health. Don't leave something out just because you've been taking it for years.

Drugs versus vitamins. There is no hard line between Rx, supplements, herbs, stimulants, drugs, and (some) topicals; they are all substances that you are applying to your body in order to change your state.

Dose, form, and frequency. How much, what kind, and how often. Specific notes, like "zinc isolated from copper". When the brand is key, I'll list that, too. Confirm your units—mcg is not the same as mg.

Formulas and complexes. I rarely use supplemental formulas or complexes, because I want to control for both quality and quantity of ingredients, possibly in varying amounts over time. But when I do use a formula, I include every ingredient, because often what's buried in those long lists matters.

Keep it simple. Don't be getting crazy with the spreadsheets. Unless it makes you happy, in which case, by all means do. (Spreadsheets are mood-boosters for some people.)

Keep archives. When you change your stack, save the last version with a date-stamp, so you have history.

Watch your privacy

I don't give my log or stack out to just anyone. These are personal records that constitute a snapshot of my health and history. If you decide to put these in the cloud for convenience, that's fine, but be sure to check your privacy settings.

Some people do all this in the open. Log, stack, and everything, in order to share their results. That's great. Just make sure to do it deliberately. Once all this is public, you can’t take it back.

Tracking tools

There are also online tracking tools, some of them free. If you prefer those, by all means use them. Whatever works for you.

Keep in mind that simple is powerful; a text file with daily notes is a tracking tool that you control completely, with no ads, that you don't have to learn, and that keeps your personal info personal.

But the best tracking tools are the ones you'll use.

READY TO DIVE?

Chances are good you're already bio-hacking something, if not a bunch of somethings. Taking a multi-vitamin? Fish oil? Rx? That's bio-hacking.

What's your next bio-hack trial? A trial or experiment is when you change or introduce something to your protocol to see what happens. It’s a test that you’re performing on your body and mind.

Removing something from your stack is also a bio-hack trial. This can be just as important as adding something, especially if what you're taking away is interfering with your health. For example, for many of us, removing folic acid can make a tremendous positive difference in health.

Megadosing? Trying something edgy? The less mainstream your trial, the more risk you're taking on. To ameliorate those risks, be informed. Do some research.

Ah, yes: research.

RESEARCH

The research paradox

From day one, I needed to know all about vitamin B12. It didn't take long for me to feel daunted by the mountain of data and opinions, much of it contradictory.

Once you get into research, it's easy to soak up time diving deep into the rabbit hole, and end up with the impression that you know less than you did when you started.

The paradox is this: whatever it is you want to know, no amount of research will be enough to give you certainty. Often, the more informed you are, the more confused you'll be.

Now you’re one of us. Welcome to bio-hacking.

Shifting sands

The vast landscape of medical and supplemental research and opinion is always in transition. That is, research results can change over time, and often do. This applies to both N=1 opinion pieces and peer-reviewed NIH research.

To make matters worse, various supplements affect each other in different ways, and at different doses. Research rarely takes this into account, because multi-factor inputs make research results hard to come by, so studies are narrow in scope. Or, in other words, it’s hard to design a study that allows for a whole bunch of moving parts, so researchers don’t, because they (understandably) want clear results out of a study in to which they're putting time and money.

But the body is a system of interdependent and interlocking metabolic pathways, and things don't work in isolation. Put one thing into yourself, and you affect the other things. This means that the research describes results across a large number of bodies, with limited variables, and so does not reliably predict outcomes for specific bodies, like yours.

Also, the supplement form matters, sometimes a great deal, and research does not always account for that. For example, there is no such thing as just b12, despite what your pharmacy or doctor might tell you. If you’re getting a b12 shot, be aware of the potential downside of putting cyanocobalamin into your body rather than the native and bioavailable methylcobalamin. For some bodies, that difference is critical.

Take notes. Again, simplicity is your friend. Me, I simply cut and paste bits of my research findings, along with links. The best notes for you are the ones you'll actually use.

How much research is enough? The answer is as individual as you are. How far down I dive depends on many things, including the urgency of my need, the relative risks of whatever I'm trialing, how much time I have, what my experts tell me, and my appetite for adventure.

Some things are pretty safe. Ascorbic acid, for example, is widely considered by substantial research to be very safe to high amounts. It’s hard to damage yourself by taking too much. But I once came across someone who was allergic to it, even at low doses. There are always exceptions.

Quick and dirty research

When you're ready to research, the time is now. Here's how I do it:

  1. Dive in. Whatever your question is, type it into your search engine, and see what pops. Results will include both commercial and science-based articles. They're both useful, but learn to tell the difference.
  2. Skim! Slam through a bunch of articles to sift for the information you want. You don't need to understand everything. You’ll get better and faster with practice. Also, don’t limit yourself to the first page of search results.
  3. Use overview or survey articles. These digest a bunch of research and summarize for you. My go-to for supplement-based overviews is examine.com. They don't cover all substances, but what they cover, they cover well. Even so, read critically--their conclusions do not always apply to specific individuals, and that's what you are.
  4. Dire warnings? Don't be discouraged by conflicting assertions. Make notes and move on. Draw conclusions after you've got more opinions. Someone is always happy to provide worst-case scenarios, or tell you that your solution won’t work, but theirs will.
  5. Read for bias. Commercial articles in particular are selling something, or promoting a particular set of beliefs. While there are excellent commercial sources of information, and I rely on many of them, be alert for the potential bias based on what they are selling, so you can calibrate how much stock to put in their conclusions.
  6. Check the date. Baseline medical research assumptions change over time. Ten years might not be too long for your information to be relevant, depending on your trial, but fifty might. What we thought about magnesium and calcium thirty years ago is not what we think today. Many articles won't show dates, but you can often estimate the decade in which an article was written by looking at the dates on the references list at the end. Unless there are no citations? Not a good sign.
  7. Quality articles cite other quality articles. Follow the links. See if they're useful--or if they even exist. You can often assess the quality of an article by the references it cites.
  8. Science! Don't be afraid to dip into scientific research papers that are beyond your pay-grade and comprehension. It’s okay to skim. Think of it as grazing: you don't need to digest everything. Follow the links, see where they lead. Also, research papers vary widely in readability, so keep looking.
  9. Narrow the search. Sometimes you'll want to limit your search to non-commercial sites. Here's one way: magnesium -site:*.com
  10. Make friends. People are research sources, too. The other N=1 researchers out there can be extremely valuable—some of them know things that medical research hasn't caught up with yet. If you're playing on the edge, you need other edge-players as your cohort. So... 

COLLECT PEOPLE 

Whatever your on-ramp to bio-hacking happens to be—whatever drew you to seek new ways to heal or improve your body and mind—find people who share your interests and situation. Other bio-hackers, sympathetic doctors, pharmacists, biochemists, and folks facing similar challenges. Be friendly. Compare notes. Offer your own discoveries.

A few years ago I asked to speak with a pharmacist who was compounding methylcobalamin (MeCbl) for me. (Tip: learn the abbreviations for common nutritional supplements--those of us who have been doing this for a while use them all the time.) In the course of the conversation, I learned about his informal lab testing in which he discovered that MeCbl in liquid form is relatively insensitive to heat. Because I was pleasant and curious, he was willing to share with me specific temperatures and degradation percentages. We both knew about light sensitivity—liquid MeCbl is quickly destroyed by light—but the heat was new information to me and very useful. A private lab, a personal test, so this information didn't exist online. I would never have known if I hadn't struck up a friendly conversation with him.

So talk to people. They have a wealth of information. Connect. If you're not sure how, now's a good time to learn.

Where do you find these people?

Online communities

Yes, there’s a lot of noise in online groups. Use your shiny new research skills to sanity check people's assertions and identify the people worth listening to.

You'll find lots of online communities to choose from. Among others, I use: phoenixrising.org, longecity.org, facebook Bio Hacker Tribe, and quora. But there are many more.

Want a narrow scope? Search for your interests, and see what groups pop in your search engine. That's how I found phoenixrising.org, which led me to my first life-saving protocol.

Or roll your own. I started a slack group to which I invited people with similar goals to hang out and chat. You can, too.

Conflicting opinions

It won't take long for you to slam into strongly held and conflicting assertions, along with dire warnings. Experts will disagree. 

Keep in mind that no matter how exciting someone else's results are, you might not get their results. Bodies are complicated, and what works for them might not work for you.

Also, they might be lying.

Don’t believe everything you hear

Even those reporting in good faith might be getting it wrong. It's very human to attribute causality to the most recent thing you've added, or to that thing in which you have invested in most heavily. Was it expensive? It has to be working! Was it free? Couldn't be causal.

Generally speaking, we like to be right. And most of us are not very good at analyzing our results in anything like a scientific manner.

Really, we all have blind spots, and however well-meaning and educated, no one is immune to getting it wrong, including doctors, researchers, and all manner of people with many letters after their names.

And you and me. This is part of why it’s important to keep a log and do our own research: to sanity check our own assessments.

Who should you listen to?

Sooner or later, you'll want to try something based on someone else's advice. You probably already are. Who told you to take omega-three FAs again?

When I started down this road, I needed answers and I needed them now, because my health was declining fast. My research led me to people who had studied my issues—experts—but they disagreed with each other, often vehemently. While one person would claim to know what would work for me, another assured me that it would destroy me.

But I had to trust someone.

Here is how I decided who to listen to.

Body of work?

We live in a time when anyone who posts regularly has a body of work. If you find someone whose voice you are inclined to trust, see what else they've written. Examine all of their posts, just like research.

Are they sensible? Well-reasoned? Analytical in their approach? Open-minded enough to know that one size does not fit all?

Do they cite other research? Ever? Reference other people's work? Ever? Follow the links.

And who, if anyone, cites them?

Open minded?

An open mind holds more facts. Do they consider opposing points of view, or shut them down? I look for phrases like, "I could be wrong" or "yet data also indicates..." or my favorite: "I don't know".

An expert who can admit that they don't know something, in public, impresses me tremendously, because that's someone who is willing to learn something new. No matter how knowledgeable a person is, there is always something unknown. A person with an open mind is less attached to their conclusions than to finding out what works.

That's who I want on my side.

Skin in the game?

Have they tried it themselves? I have a lot of respect for someone who not only advises others, but is on the road themselves.

YOU ARE THE COMMUNITY

Listen, it's real work to post useful information to an online group. It takes time, and research, and a thick skin. So if someone is helping your research by making the effort and taking the risk to post publicly, support them however the forum allows. Appreciation can go a long way to keeping someone knowledgeable in the community.

I've left places that didn't value my reports, or where I got tired of derisive responses. Others will, too.

You create the community you want by being part of it. Did someone help you? Make sure they know. Up-vote their comments. Support them, and they’ll be more likely to stay. Reach out to them, appreciate them.

This is how we connect.

YOUR BODY, YOUR RISK

The more edgy your protocol or bio-hacking explorations, the more you need to look for multiple points of view.

But you are going to have to make your own risk assessments because the buck stops with you. It's your body. No matter whose advice you are following, it's still your body.

And you only get one.

Think critically.

MEDICAL TESTS?

Should you get medical tests? These days you can engage with testing labs directly for most tests. That is, you don't need a doctor to prescribe them.

But should you? And if so, which tests?

There is no one answer, and much depends on your situation and financial resources. Testing is a bit like research: it can be a rabbit hole, as well as an unending, ever more expensive opportunity to engage with the health care system. Also, a good many things can't be accurately tested for, or the tests don't accurately convey what your body is doing.

The question to ask is, what questions can the test answer? What will it tell you? What actions might the results imply?

I keep a few medical professionals on tap, doctors and experts who support my bio-hacking and are willing to help me figure out what tests will best serve as key indicators and a safety net for my experiments. If you have a particular issue you're struggling with or are doing something risky, it can make sense to get tests as a sanity check that you aren't going too far.

There’s a lot of information out there about tests. Apply your research chops to this topic, too.

THE INCONVENIENT TRUTH: N=1

What works for you won't work for me. Your minimum effective dose is far above my maximum tolerable dose. What I can barely feel hits you like a ton of bricks. You can't understand my reactions, because they're nothing like yours.

Some of us live under the steep part of bell-curve when it comes to research results, meaning that our reactions vary dramatically from the expected norms. That is, we don't fit the model, so research often does not accurately predict our responses. I suspect a larger number of us find our way to bio-hacking because we have to--the usual solutions don't work.

Even those with more typical biochemistry are unique. Between our microscopic visitors--some of whom mean us ill, and some of whom who are very good friends-- environmental factors--food, pollution, toxins, air and water--genetics, disease history, physical stresses, emotional shifts, we are each of us complicated systems, not points on a curve.

Fortunately, for most of us, our bodies are pretty good at finding a steady state, even with these millions of varying inputs. But the inputs are not controllable, let alone countable, so bio-hack trials are often hard to analyze.

Bottom-line: this whole bio-hacking thing is educated guesswork.

So get educated. Look for articles, examine your own data, and have conversations with like-minded and like-bodied cohorts.

Don't forget primary research.

Primary research

In addition to all the other research you're doing, note the information about your body and mind that no one else has access to: your own senses.

Many bio-hackers have a particular mindset: we do things to ourselves and then we change. But it's not quite that simple. Your body regulates massively complicated biochemical pathways, so any one thing you change might not do anything at all. Or it might. Or maybe later.

How do you know if something’s happening? Working? Your body is giving you information all the time. Are you listening?

Learn to notice what your body is telling you.

THE CONSERVATIVE APPROACH

Research results reflect a statistical bell curve. If you live in the shallow end of that curve--if you're unusual for any reason--many research results simply won't apply to you, so it's best to take them with a larger grain of salt.

Even if you are in the fat middle of the bell curve, there are good reasons to be conservative in your approach to bio-hacking: you’re messing with a complicated, multi-factor system, and you only get one body to put at risk.

If you’re inclined to be conservative, here are some guidelines:

One thing at a time. Leave  a few days between each new thing's trial. If you do one thing at a time, you're more likely to be able to isolate effects and identify what is effective, and to give your body a chance to weigh in before you go on to the next thing. Do two or more things at once, and you won’t know what’s doing what, positive or negative. Or both at once, which does happen.

Avoid formulas. Yes, it's more trouble to break out each item, but you'll also have more control over quality, dose, and timing. Also, one thing at a time.

Low and slow. Start low and titrate up. That is, begin at the low end of the sensible dose range, and increase slowly, by no more than 50% of the first dose. You know how low to start, because you’ve already done the research on dose ranges, right?

Your mileage may vary. Don’t assume you’ll have the reactions others do. And just because something is statistically safe doesn't mean your body will agree. So pay attention to the actual results.

The moving target

Every day, your body changes. Even if you tried something in the past and it was good, that’s the past. With all the other things you've been doing and trialing since then--along with time, accident, illness, aging, and the million other factors, visible and invisible--you are now a different system.

So, when you take that thing again after a break, treat it as a new thing.

Make small mistakes

I wasn’t conservative when I started on this path, because I needed results fast, and I was willing to take risks. So I won’t tell you what to do with your one-and-only body, but I will tell you that even when I did those risky things, I researched the hell out of them first.

I made mistakes. Luckily, they were small ones.

The farther off the mainstream you are with your bio-hacking, the more you need to be as well-informed as possible. You'll make mistakes, of course. But make small ones.

Don't be the idiot who took something lethal because you didn't even do cursory research. It's embarrassing and looks bad on your obit.

Some substances are actually and truly dangerous. Other things are only dangerous at high levels. Or in combinations with other things. If a thing is risky, get more sources. If it’s dangerous, start low. If it’s edgy, pay more attention to what your body is telling you.

Remember, just because everyone else is taking something—or says they are--doesn't make it safe, or safe for you.

LEARN FROM MY MISTAKES

I’ve learned a lot on my path, some things the hard way. Learn from my mistakes.

Form matters

Tremendously, sometimes. For example, magnesium oxide is used in many supplements because it's inexpensive, but research indicates it has poor bio-availability, meaning that it doesn't provide much in the way of nutritional value. It is, however, very useful if you are constipated. What problem are you trying to solve?

For a year or so, I assumed I was getting nutritional magnesium. When I moved to a more bioavailable form of magnesium, I felt the difference.

How about folate, aka vitamin B9? The cheap version of folate that most formulas use is folic acid, but for a significant portion of the population, folic acid does not replace bioavailable folate, and will instead cause methylation cycle degradation, which, to put it mildly, you want to avoid. Folic acid made me very ill, very fast. Given what large percentage of the population has my genetic variances, I now wonder if folic acid may be one of the causes of chronic illness, inserted as it is into enriched flour and so many formulas.

Know your forms.

Labels matter

Know what you're taking before you put it into your body. Each ingredient should be one you want in you. If the manufacturer's description on the label is vague or sloppy, that tells you something about that manufacturer.

Read the labels. Research what doesn’t make sense to you. Don’t assume the manufacturer knows what they are doing just because they distribute supplements. I routinely contact manufacturers to ask questions about something on the labels, or something that’s missing. You can, too.

Tip: supplement ingredients can often be found online in text form. This is especially useful for putting chemical names into your stack, and for formulas that contain many ingredients. Why retype from the label if you don’t have to?

Brands matter

Here is something I really want you to know:

There are no controls on supplements, the way there are on prescription drugs, except for the testing and quality assurance the company might be doing, but probably isn't. There are brands that do third party testing--the gold standard for supplementation--but you'll pay extra for that.

Let me say that again, because it's critically important, especially if you're playing on the edge with new substances and high doses:

No third party is checking that the supplement you are putting in your body is what it says it is.

Or, in other words, what you’re taking could have anything in it. Anything. Something not on the label. Something toxic. No one is checking to be sure it's safe for you.

This is why brand matters. A brand's good reputation is your best defense.

When I research, I read product reviews, and a lot of them. Tip: check dates, because brands change their supplements and formulas all the time. A three year old review might not be for the same product, even if nothing obvious has changed about the picture or description. Check the dates.

Dose can cure or kill

Some supplements, plants, and drugs are perfectly safe and can heal at one dose, but are dangerous or even lethal at another. Aspirin, for example. It’s quite safe. But consume enough of it, and yes, it will kill you.

Check the LD50 so that you know the safe upper limit.

Know your LD50

LD50 stands for "Lethal Dose 50%." It is the dose of a given substance that will kill half of the test subjects. Yep: half! I'm sure the other half doesn't feel so good, either.

Rats or mice are usually our ill-fated stand-ins, so learn to convert rodent units for LD50 to your own body weight, so you know the upper limits for megadosing. Don't let those mice have died for nothing.

Oh, and get your units right.

LD50 helps define the bounds of reason. But don't panic about it. Gravity and water can kill you, too, if you take them in too much quantity. But you also need them to live.

Thing One and Thing Two

Interactions matter. Imagine my surprise when I discovered that supplement X and supplement Y, either of which I could tolerate just fine, together produced severe insomnia. Because there were two factors involved, it didn’t make sense until I finally noticed the correlation in my log. 

Learn to trust your senses

Noticing what’s going on in your body is a learned skill. Improve your brain's ability to notice what's happening with major sensory indicators of health, and you have a powerful tool to use to assess what is and isn’t working.

What indicators? All of them, including sleep, digestion, mood, energy, focus, digestion, temperature, and anything else you notice. 

There is no test, expert, or research, that is a substitute for your own senses. Only you know how your body feels from the inside.

Got a bias?

When people tell me about their good results in bio-hacking trials, they often downplay it as placebo or wishful thinking. This is especially true of people who are in pain, sick, and desperate, and have been for a while. Totally understandable; they've already tried so many things that they end up skeptical of everything.

I understand. I’ve been there.

But if you demand that your body demonstrate loud and incontrovertible results before you believe that anything is working, you will fail to notice the subtler messages. This mind-set can dull your ability to gain useful information early on in a trial.

Think critically, yes, but also listen to the quieter and nuanced information your senses are giving you.

It goes in the log

Even if I'm not sure what it means, it goes in the log.

When you're navigating a complicated biochemical system, you need every clue you can get, even--especially--the stuff you can't make sense of yet. My log has helped me correlate causal inputs, even years later. 

Your log is a gold mine of data, but only if you use it.

SUMMING UP

Use everything you can to understand your N=1 experiments.

 Keep records. A daily log, however brief. A stack of everything you're trying. Keep it simple, so you'll really do it.

 Research. Commercial, scientific, and hacker boards--it's all research. Learn to skim. Read critically. Take notes.

 Cultivate an analytical yet open mind. Make notes about your speculations, theories, questions. What works, what doesn't.

 Stay safe. Where known, establish a safety range. Start low and slow. Be sensitive to your body's response.

 Know what you’re taking. Read labels. Check the manufacturer. Read reviews.

 Build community. Ask questions. Offer perspectives. Be gracious and polite, even to people who aren't.

 Collect experts. Become one, even. This is an N=1 game, yes, but we are all playing, so it's also N=many. I could never have made the gains I have made without help.

 Primary research: what do you notice? What's changing? Assessing internal results is a learned skill. Moving toward greater health is something your body should feel good about.

GO BE BRILLIANT

I believe that everyone—even you!--can do what I did: research, explore, bio-hack with care, and get results.

I have gained significant health improvements with bio-hacking, by taking matters into my own hands, becoming my own expert, making connections in the community, and learning how to do my own research. You can, too.

So go out there and be brilliant.

YOUR TURN

If you've been at this any length of time, you've got your own best practices for bio-hacking.

Drop them in the comments. I want to hear what you do, and find out what tips you can offer me.

Sonia Lyris began her bio-hacking adventures a handful of years ago when her survival suddenly depended on understanding genetic mutations and biochemical pathways in far more detail than she ever had before. With the help of experts, study, and experimentation, she pulled herself back from the edge.

Her work in software and sciences has made her highly pragmatic: does it work? Is it repeatable? What are the potential risks and upsides? How about peer-reviewed research? Who disagrees, and why? Where do the links lead?

Her work in teaching and story-crafting leads her to see that how we view ourselves has everything to do with what we understand, that the very models we employ to comprehend systems constrain what we believe is possible. Or, in other words, we can't change what we can't even imagine.

Because of her work in communications and fine chocolate, she is keenly aware that the human animal loves to be transformed by new experiences, that we crave connection with each other and with our world. Even in this age of electronic sorta-intimacy, it's good to remember that we're actually animals, and that animals need to touch what they love. Hug a tree.

Sonia continues to study a great range of bio-hacking approaches, and while she'll never understand it all, she loves the journey. Living well is the best reward.

Adventure takes many forms. Sonia is happy to be here.

Let's dive.

Other articles:

Why You Should Block Blue Light at Night

Humans, for all natural history that we know of, have never been exposed to blue light after dark.

Because of this, our bodies are tuned to the color blue, only present in the daytime sky.

This attunement to blue tells our body that it’s daytime.

Daytime means we humans will produce cortisol to be awake and alert and stop producing melatonin, a hormone of darkness and sleep.

When we see blue after dark, our bodies destroy melatonin, lose many of the benefits of sleep, and set us up for long term health issues such as diabetes, heart disease, obesity, and cancer according to the National Institute of Health.

In order to minimize exposure to blue light at night, the very best thing you can do is to wear blue light blocking glasses.

If Blue Light is Necessary, Why Block it?

Blue light is present in the sun always.

Our bodies have receptors that decode blue light.

These receptors are called melanopsin.

Melanopsin reads the blue light in the environment and uses this information to produce hormones that keep us healthy.

The amount of blue in the environment also tells the body what time of day it is. There is a varying amount of blue from sunrise to noon to sunset. The body reads these levels to know what time of day it is.

Knowing what time of day it is, helps our body set circadian rhythm. Circadian rhythm is so important to human health that the nobel prize in medicine was given in 2017 for the study of circadian rhythm.

Every cell in our body contains a clock and these clocks are required to be set to the right time for optimal health.

Our clocks are set by the color and brightness of light.

When we live indoors and turn on lights after dark, we confuse our body and the melanopsin receptors into thinking it’s daytime. We mess up our circadian rhythm and cause chaos in the body.

Blue light at the wrong time of day is devastating.

Blue light after sunset tells the body it's daytime, releases stress hormone and keeps you awake, destroying the healing hormone melatonin and ruining your sleep. 

In addition, strong blue light during the day from devices and overheads lights that are devoid of UV and infrared light can damage the eyes by causing too many free radicals in the eye without the mitigating effect of infrared light.

Blue light after dark has been shown to reduce melatonin and shift circadian rhythm.

Why Wear Blue Light Blocking Glasses at Night

When the sun sets, melatonin is released from the gut and pineal in the brain into the blood. Melatonin stays high for about 12 hours and helps us clean up cancer and even boosts our immune system!

But artificial light, which has a high amount of blue light at a time when nature provides no blue light, messes with melatonin levels.

Blue and green light have both been associated with decreasing melatonin, blue more than green. Red light does not decrease melatonin.

When blue light is removed at night, people sleep longer and get better sleep and melatonin is preserved.

Blue light blocking glasses have been shown to filter out blue light and preserve melatonin.

Blue Light Blocking for Better Sleep

Wearing blue light blocking glasses after sunset have been shown to improve sleep and reduce insomnia. Personally, I find these glasses so effective that I gave a TEDx talk about the effect HERE and also developed my own blue light blocking glasses because good looking effective blue light glasses on the market were too expensive and I wanted everyone to have them.

Blue Light Blocking to Control Cortisol Release

Cortisol is released with blue light, because blue is always present only when the sun is up. When the sun rises, we want to be alert and awake. This is because we are diurnal animals (we sleep at night and awaken during the day) as opposed to rats that are nocturnal animals. 

Our biology is coded to the light. 

Cortisol is a stress hormone, but also keeps us alert and awake, which is fine during the day but not before bed.

 

Blue Light Blocking Glasses for Reducing the Risk of Disease

The National Institute of Health (NIH) has published multiple papers showing that exposure to artificial light at Night (ALAN) is associated with diabetes, heart disease, obesity, and cancer. In addition the World Health Organization has declared ALAN or artificial light at night as a Class 2B carcinogen, in the same category as microwave radiation, lead, and asbestos.

It's important to note that light at the wrong time of the day is likely carcinogenic and also leads to health issues. This is true for everyone, even if you do not "feel" like it affects you. 

Protect your Eyes

If you work on a device all day or work under fluorescent or LED lights, you must protect your eyes. Daytime blue light blocking glasses filter some, but not all blue light to help protect the eyes.

Blue light during the day is necessary, but the intense blue light from devices is too much for your eyes and can create free radicals leading to macular degeneration. 

Shift Work

Shift work is anti-life. I’m sorry about this, but humans are diurnal animals while rats are nocturnal animals. Humans are not nocturnal and this means no matter what kind of night owl you “think” you are, you are designed biologically to be asleep when it’s dark.

Yes, you can “try” to hack nightshift work, and HERE is our article on how we would hack nightshift if we had to work nightshift. Ultimately, you will want to find a new job that allows you to work during the day.

How to Choose Blue Light Blocking Glasses

Everyone and even all kids really need to be wearing blue light blocking glasses after dark.

We all are exposed to phones, devices, TVs and lights after dark, especially if we’re not at home where we can control the light.

The cheapest glasses you can buy are THESE and while they aren’t something you’d wear out of the house, you can definitely get the cheaply and try the out at home to see how they work for you.

We recommend you try them out for one month and see what happens. I haven’t yet met someone who didn’t notice a benefit.

For daytime blue light blocking glasses that look amazing, we made these glasses 

Nighttime glasses that you can wear out of the house and look cool can be found here 

Finally, if you want to block blue and green light at night, as both can mess with melatonin, then THESE glasses will do just that.

Other Ways to Avoid Blue Light at Night

  • Use Red Lights in your home like these LEDs or Gembared (Discount code SLEEP) which can also be used for red light therapy.
  • Add Twilight or Iris aps to your phone and use iris or F.lux on your laptops.
  • Use Candles at night.
  • Turn off the power in your bedroom at the circuit box. Many people do this to avoid EMFs as well..
  • Get sunlight during the day. This has been shown to allow you to get better sleep at night.

 

As soon as the sun sets, put on your blue light blocking glasses.

When the sun rises the next day, take them off.

This will ensure you preserve your melatonin and build optimal health.

Portable Red Light Therapy is Here

There are so many different light therapy devices on the market that it might get overwhelming. It's hard to make a choice. But, how do you pick the best one for yourself? What is the best red light therapy device - the answer is surprisingly simple.

The best red light therapy device is the one you use every day. So, it's more than just numbers, outputs and features (although, they are important). It's about convenience. So, behold FlexBeam!

 

There are many different red light therapy products on the market. They include cosmetic devices, cheap red light lamps, wall panels, and even masks.

So, why would you pick a portable device like this instead of a red light wall panel or a different RLT device? Generally, it all depends on how you want to use your device and what you need it for.

Whatever you use, make sure that it does what you need it to do (ie, it has good features and specifics) and that it's convenient for you to use. People often stop using inconvenient devices even when they are amazing.

 

Here are couple of reasons why FlexBeam makes an excellent choice in comparison to other types of RLT devices:

 

Flexibility

 

One thing that makes FlexBeam an amazing choice is its portability and flexibility. You just put it on, placing directly onto your skin and you let it do its thing. This means that you can go hiking, driving, cooking or just normally go about your day. You still get your dose of red light therapy along the way.

Usually, when you have a wall panel, you don’t get as much flexibility. You position it at a convenient place in your home and have your therapy. Panels are excellent devices, but not many people have the time to use them. You have to expose the part of your body you want to treat to the panel. Which sometimes means you need more privacy than you can get in your home.

On top of that, the effects of red light therapy weaken as you move away from the source of the light. Let’s say you have a knee problem. Which side of your knee do you place directly next to the panel? What about the other side? Do you do two sessions? This is all much easier when you can wrap your RLT device

 

Excellent Specs

 

If you want to dig deeper into choosing the best red light therapy device for you (as you should) make sure to check the specs of the device. Keep your eye on:

-          Wavelength

-          Energy density

-          Irradiance


Wavelength

Let’s start with the wavelengths. You want a device that emits the light between 600 to 1020 nm. That’s what science says. It also says that the best healing range is between 625 and 635nm for red light and that the LEAST effective range is 700-770nm. As for infrared, aim for 810 to 850nm. 


Energy Density

Energy density is expressed in J/m2. The maximum of energy density you should go for is 60 J/m2. Everything above that is too much and your body may stop responding to red light therapy.


Irradiance

Irradiance is the flux of radiant energy emitted per surface area. The most effective irradiance for red and near-infrared light is 20-200 mW/cm2. FlexBeam has a safe and solid 100 mW/cm2.

 

Get Yours

You can get yours at a special Indigogo sale for up to $250 off using THIS LINK and you can also buy it on the website for a 10% discount when the Indigogo is over using THIS LINK and discount code PRIMALHACKER

 

We have been using the Flexbeam for almost 3 months and it's amazing. The portability means that we use it more often than a standing panel. 

The power of the device has been incredible. We can bring it into bed, the car and on a hike. 

I would highly recommend this product. 

Why you need to keep your mouth shut for better sleep and performance!

If you have been biohacking for any amount of time now, you have surely discovered the importance of sleep.

As a human you have a very unique set of sleep requirements. According to Dr. Michael Breus, these unique characteristics can be categorized by an individuals chronotype and their sleep drive or circadian rhythm is cued by a combination of epigenetic factors such as sun light, blue light, food, exercise, hormones and body temperature.

Improving your sleep efficiency is key to improving your deep sleep and regulating your sleep drive (circadian rhythm). Circadian rythms will change or can be disrupted by the season changes, age, stress, schedule, alcohol, food,  and how much one is plugged into the matrix. So, where does mouth tape come in and why is it important? (sleep foundation. org - Sleep Drive + The power of when quiz.com)
 
In this modern era [wo]mans connection to nature and its subtle yet immensely impacting biological cues it provides has affected the respiration rate and the way we even breath. According to  James Nestor, author of Breath, The New Science of a Lost Art; a respiration rate increase has taken place in the last 50-75 years and the modern [wo]man is breathing more rapidly and less efficiently than that of our predecessors. According to the Cleveland Clinic the “normal” respiration rate of an adult is 12-20 breaths a minute and an abnormal rate is below 12 and above 25 breaths per minute. I’d argue that above 15 is abnormal and hitting 9-10 BPM is extremely healthy. Why has this shift taken place and how can a simple tool like mouth tape change this and improve your sleep.
thepowerofwhenquiz.com
https://www.sleepfoundation.org/circadian-rhythm/sleep-drive-and-your-body-clock

What is Mouth Tape?


Mouth tape is a simple yet effective tool to improve your respiration rate and improve your sleep without impacting your wallet. I’ve experimented with all of the products that are out there and have ended up with 3M’s Nexcare gentle paper tape, medium hold. A roll cost me $2.99 plus tax and has lasted for over two months now. I have been mouth taping since the begging of June 2020.

mouth tape 3m

What improvements I saw from mouth taping

With all the things affecting our health and emotional status a great nights sleep can improve your emotional and physical resilience. I’ve tracked my sleep every night for two years until very recently when I removed all tracking devices from my life ( why you should do this is for another topic)! According to my BioStraps data on my last ever recording of July 27th,2020 my deep sleep was 5h 38min, improving on my best ever deep sleep of 3h 14m.

 

Most interesting thing to me was the change in my BRPM. From an average of 15.2 at the begging of June to an average of 12.8 at the last day in July. According to the Oxygen Advantage, “breath light to breath right”! Disclaimer, as [wo]man we throw a lot of the kitchen sink at our problems so its hard to quantify if the mouth tape alone improved my deep sleep or was it a combination of buteyko breath work and mouth taping but I can tell you that the continued mouth taping and decrease in buteyko exercise and my sleep is still anecdotally amazing!

oura ring data on mouth vs nose breathingoura ring nose breathing with taped mouth

Tips for proper mouth taping 

Proper mouth tape positioning is key for first timers to reduce potential claustrophobic feelings and anxiety. Some of the made for mouth tape sleep aids out there have a piece that covers the entire mouth and has a small slit to allow for restricted mouth breathing but this can still be too much for newcomers. 

 

This is why I have chosen the 3M Nexcare tape, a simple two inch piece taped vertically from the upper lip directly under the nose to the base of the bottom lip works wonderfully. This, method and brand of tape works over facial hair and by taping this way you feel less confined because you may breath from the corners of your mouth. Don’t worry if your tape comes off at night as this is a training tool to help improve breathing quality and function.

Breath Light to Breath Right

Remember you must breath light to breath right! Reduce and eliminate chronic mouth breathing and use techniques like mouth taping to improve nasal breathing, sleep, energy, and performance.

 

What to do now?

Take a few moments today to really focus on your breathing. It is a s simple as sitting with your eyes closed to see where your breath begins and where it ends. If you notice through out the day you are yawning frequently its a good sign that you are a mouth breather and everything from your sleep to mental performance will and is suffering to some degree.  Here are my five tips to improve your nasal breathing and respiratory function.

 

  1. Tape your mouth shut at bed time!
  2. Slow controlled nasal breathing with breath holds to improve your C02 tolerance. For instance inhale for 4 seconds, exhale for 7 seconds and hold for 8 seconds. repeat for 5 minutes
  3. DO NOT YAWN ever again. Yawning is a nervous system response to off load excess CO2 but most-likely you are actually hyperventilating and not under breathing. If you feel a yawn coming on, close your mouth and quickly exhale through your nostrils and return to controlled nasal breathing.
  4. O-H-M, yes, Ohm! Ohming will naturally increase the nitric oxide profusion in your paranasal sinus which will aid respiratory efficiency and improve epithelial oxygenation. ie. decreased stuffy noses, improved sports performance, and cancer fighting to name a few things. (buteykoclinic.com/docs/Nasal-Nitric-Oxide.pdf)
  5. Use a Neti pot before bed to get things cleared up. Winter in the Midwest can be brutally dry, leading to increased mucus production and congestion. A bit of structured water and mineral rich sea salt will loosen mucus and hydrate epithelial tissue helping you sleep tight!

 

As a bonus tip! You better be blocking blue light and you start here by purchasing a pair or two of stylish blue light blocking glasses.(Secret Discount code Tomorrow20)

 

Check out THIS post of ours on how to sleep right.

CREATE A PRIMAL SLEEPING ENVIRONMENT

What is a Primal Sleeping Environment?

A primal sleeping environment is creating a sleeping environment, bedroom, that aligns our body to the natural and healthy energies in the world to help us heal.

Primal sleeping environment has healthy lighting, temperature, EMF signals and more.

For most people have never slept in a primal environment and have never allowed themselves to heal in the way their body is capable.

A primal environment stimulates the body’s innate healing capabilities.

Primal environments filter out the harmful manmade frequencies that are designed to harm us and are everywhere.

Frequencies are sound, light, temperature, toxins and more. 

When you first sleep in a primal environment you sleep amazingly well. 

After about 2 days you may not! This is due to detox. Your body finally has the opportunity to detox in this environment and it may take 2 weeks to fully detox and get back to sleeping well. Take note of this.

 

Why Create a Primal Sleeping Environment

Primal sleeping is the best way to build immunity, reduce the effects of aging, heal, and recover.

When you create a primal sleeping environment, you eliminate man made frequencies that are harming you and allow in the natural healing frequencies that are usually covered up by how we live today.

When people create and sleep in a primal environment, they heal without supplements. People have found that they can reduce or eliminate prescriptions.

 

How do you Create a Primal Sleeping Environment?

Light

Ensure all LED lights are removed from your bedroom. Any blinky lights like the green light on the smoke alarm must be taped over with black electrical tape or turned off.

Put in red lights or very dim incandescent lights. DO not use dimmers, these create huge and harmful magnetic fields.

Ensure absolute blackness when it’s time for sleeping.

You can also use an eye mask, though your skin can also detect light, so it’s best to have it black.

PRE-SLEEP

What you do before bed is key. Do this right and it makes 100% difference. 

1. Routine - do your best to keep the same routine every single day. 

2. Blocking Blue Light - wear blue light blocking glasses after sunset. These will allow your life extension and healing melatonin to keep on coming. 

3. Many people find magnesium helps a ton with getting to sleep. We like magnesium citrate. You can also try a pre-built formula by Neurohacker (Discount Code primalmind for 15% off) that is taken a few hours before sleep. This worked well for increasing deep sleep when we tried it.

4. Avoid Alcohol - this can disturb sleep, deep sleep, and cause you to awaken around 2am. However, Dry Farm Wine is biohacked wine made and tested to exacting specifications to make it healthier to drink. If you must have wine close to bedtime, try Dry Farm Wines and get a bottle for a penny. 

Cold

Our bodies naturally drop in temperature at bedtime. Most of us take hot baths or showers and then get into a bed with lots of warn covers.

Turn your thermostat down at night. I keep ours at 65F and would enjoy 59F at night and 65 during the day. Your body likes it colder at night as that’s what would have happened through all of human history.

Cooler temperatures help people sleep deeper.

You can also buy an ooler or chilipad that runs cool water under your sheets to cool your body down if your partner doesn’t like it as cool as you do. You can sleep cool while your partner sleeps hot. 

EMF

Man made electromagnetic fields (EMF) have been shown to reduce melatonin and harm sleep. They have also been shown to reduce immunity and immune system function.

EMF fields are in our homes from WiFi, your neighbors WiFi, cellphone towers that allow your phone to connect while in your house, electric fields in your walls from wiring and Bluetooth from all your connected devices.

All these fields impact your body 24/7. They all cause stress in the body.

You want to eliminate those so you can sleep in a non-stressed state.

Natural EMFs from the Earth’s magnetic field, Schumann Resonance, and the Earth’s magnetic and electric fields are what we want our body tuned into, and we can’t do that when we’re bombarded by man made fields.

Start by turning off your wifi at night.

We originally used this timer  to turn off wifi while we slept. The timer would turn on the wifi when we woke up. We had it turn off at 1030pm and turn on at 530am every day.

Then we moved to a remote control to turn off wifi when we went to bed and turn it on when we woke up. We just hit the remote to off at night and on when we woke up.

Now we actually just eliminated wifi and never turn it on!

Next, turn off your phone at night. Put it in airplane mode. Your alarm clock and clock will still work. But it won’t be irradiating you all night.

We use BOTH airplane mode for our phones AND put them in these pouches. The pouch is a faraday cage, which means it stops radiation getting to or from the phone. I honestly have some concern that the cellphone companies are embedding software to allow our phones to come out of airplane mode at intervals all night long to send data back to various companies about our location and other things. In addition, there may be frequential software embedded in the phones that can manipulate your mind at night. I want to minimize all of this. Your phone will still work as a clock and alarm in the faraday cage. Another great advantage of the Faraday cage is that your phone’s GPS chip tracks you literally everywhere you go, even if your phone is turned off. I do not want to be tracked everywhere. Putting your phone into a pouch allows you to move about without being tracked. Why carry a tracking device in your pocket?

If you want to eliminate all EMFs in your bedroom, it’s best to use shielding paint on the walls, ceiling and floor. This is what the NSA and other spy agencies do to stop others from spying on them. This typically costs about $300 for a bedroom using THIS paint off amazon or the paint from Shielded Healing I used this in my kid’s bedroom.

If you don’t want to paint, you can use shielding fabric to create a canopy around your bed. This is what I did in our own bedroom. I built a 4 poster bedframe for about $50 from Home Depot and hung the shielding fabric over my bed. This eliminated EMFs in my bed as measured with all my meters. You can buy some of the material yourself from Shielded Healing (Discount Code PRIMALSLEEP).  You can also have shielded healing do an entire EMF home assessment for $100 off using discount code SLEEP. Everyone from Dr Mercola to Ben Greenfield, to me have used Shielded Healing to perform expert EMF assessments on their home.

Brian, who runs shielded healing, is literally the most knowledgeable EMF shielding expert in the entire country. Possibly in the world. He has shielded Dr Mecola’s home, worked with Luke Storey and Ben Greenfield, and even shielded the famous EMF medical doctor Dr. Klinghardts medical office.

Primal Sleep

Primalhackers sleep natural.

We use natural materials like organic cotton and silk.

We do not use metal in our mattresses because they act as antennas for EMF drawing them to our bodies. Casper makes a really comfortable metal free mattress. 

We keep our sleeping environment free of any lights except candles, red lights or no lights.

We keep our bedrooms free of all EMF.

Keep your bedroom cooler at bedtime and throughout the night.

Top 10 ways to upgrade/biohack your relationship

Living with another human can be challenging especially when the world is being turned upside down.  Elevated Cortisol and stress could cause many couples to feel like their living space might be too small.  We are here to let you know there are many many ways to reconnect with your partner. Co-Creating harmony in your home begins with you, and then your partner/lover.  We have come to you from a place of peace, we are centered, nurtured, loving and grounded. You asked for this information, if it has found its way to you or your home, it means you are ready, awake, and open to new ideas.  Take a deep cleansing breathe, relax your body, feel the love wash through every cell of your being. You are here for a reason, use this precious time to reconnect with your beloved and Co-create a sacred space for just the two of you.  


Top 9 way to upgrade your relationship

1. Get Kinky!  

(in a positive healthy way, that upgrades your spirit)

Thought we would ease into it...nope,  why not start with sexy time?

couple sittingo n lap on couch

Having a deep connection with your lover is healthy in so many more ways than you even know!  Connect spiritually/physically/mentally/emotionally all through sex. We are not sexperts, but we are practicing for sure.  


We have a secret we want to share with you.  Her name is Kim Anami.  She is the worlds’ leading expert on all things SEXUAL.  Kim explains “The essentials for lifelong, passionate sex, and how to use your intimate relationship as a vessel for spiritual growth.” Now is not the time to be shywhen you can open up to your partner and Co-create or Re-create a romantic love affair  your whole world can change. Don’t you want to walk around grounded in bliss, feeling so much love and share that with someone?  Sounds good to me, actually that is my reality. Find Kim here online. https://kimanami.com.  You can take a course, watch videos, listen to a podcast, read about a gazillion blog posts and learn so much about your body that i'm certain no one has ever taught you (unless you were raised by hippies ;) You and your lover are a center of power, why can’t we rearrange the “old puritan belief system” and shout from our rooftops that religious dogma has no place telling us how to view our bodies and sex!  Lets begin by raising our vibes through our sexual encounters, its magic...see what happens.  

2. PUT RED LIGHTS IN YOUR BEDROOM

You may have seen therapeutic red lights being talked about in the health and wellness world recently.  What is that all about? Find out here.

(Not only are red lights therapeutic for your health & healing, they can be very seductive in the bedroom.  Ever wonder why they call it the “red light district”? They create an atmosphere of relaxation and sensuality.  If your partner isn’t up for changing out all your bedroom lights, just them it's for sexy time. Red light is way better than blue light for your circadian biorhythms and really that is the only spectrum of light we should be seeing after sunset.  

couple holding each other in red light

click here  to read the whole shebang  (no pun intended) about the link between red light and circadian biology.  Ever wonder why the setting sun is mostly reds, pinks, orange? That is nature's way of telling your eyes/body to produce melatonin.  If you put blue lights into your eyes after sunset you are telling your body mixed signals. This can lead to sleep disturbances, weight gain and many other problems.  So, my friends, replacing your light bulbs with red bulbs is not only great for your sexy time and sleep, it’s so powerful for your overall health optimization. We recommend Gembared (discount code sleep) and Flexbeam (Discount code primalhacker) lights as both therapeutic and for lighting at night.

 

3. Tape your mouth

Have you heard of this latest fad?  Taping your mouth shut at night might just be your husband's dream come true...just kidding. We women do like to communicate but ladies there is a time and place for it.  Seriously though some people have a lot of success with taping their mouths at night, so they breathe through the nose. Studies show that this can lead to better night's sleep and increased morning alertness for many people.  It does look pretty sadistic and crazy.  


I remember when Thaddeus started taping his mouth, he looked over at me and he had on his sleep mask, ear plugs and now mouth tape.   OMG we laughed for a half an hour. He is very committed to his sleep and that also says a lot about his commitment to our relationship.  If he's that committed to sleep, then he can show up better to us. Pretty cool. I'm very grateful everyday for his commitment to sleep, so he keeps a calm cool state of being even in stressful situations.  


Want to know more about the mouth tape click here for a good quick read all about it.  Mouth Taping: The Cheapest Life Hack for Better Sleep

Improvements can be feeling more well rested, not getting up to use the bathroom.  


One other thing I learned while writing this article...mouth tape section in particular, is the Butekyo Method.   It's a very gentle breathing technique that I have found to be pretty profound just in the first few days of discovery.  Some of the other breathing techniques we have tried are of course Wim Hof, yogic breathe. Oftentimes the techniques feel very aggressive, but the Buteyko method is gentle. Here is a link to the TED talk about it.  I have been using the Butekyo method in my morning routine and I'm really enjoying it. If you have any trouble meditating or are just starting out, might be a great place to start.  


  4.  SLEEP! 


 Consistency is key here friends.  One habit we practice, that is super simple is going to bed together.  By retiring together you are actually making a commitment that you cherish your time together then it becomes sacred.  


If one of you decides to stay up and god forbid watch TV, or look at your phone.  What you're actually saying is that thing, whatever it is,  is more important.  Ladies am I wrong? We all want more romance in our lives. We all want more love in our lives.  Tonight go to bed together and make it a habit. You have to protect your sacred time together.  


Next we TANK THE TECH.  99% of the time we never bring phones or computers or tv into our sacred sleeping chamber.  Our bedroom is used for two things...hahaha and one is sacred sleep! We pillow talk, we meditate, we read a lot and we sleep!  Bringing tech into the sleeping chamber kills the mood, instead set yourself up for success. If your significant other refuses, tell them you just want some time to ...I don’t know give him a mind bending blow job!  You may get his attention pretty damn quick! Link Here is a Kim Anami link for your educational purposes.  


WHAT IS ON YOUR NIGHTSTAND?  What does your room say about you, your relationship? 


 I also work as an Interior Designer part time (email me at tomorrow@primalhacker.com if you want pricing) and you would be surprised by the amount of people who put photos of family members on their bedroom walls.  In the Feng Shui tradition only photos of you and your beloved belong in the bedroom.  Here's another tip,  whatever you put on one side always put on the other.  The key here is balance and partnership harmony. Clear the clutter, dim the lights, use candles, essential oil diffusers, get some sexy sheets ( organic cotton or bamboo) to create an atmosphere that shows outward how much love you have for yourself and your beloved.  They will appreciate it.  


Whatever is on your nightstand is the last thing you see before you go to sleep.  Make sure it is something relaxing, soothing. Bringing the NY Times into the bed isn’t a great idea.  Fiction novels and spiritual texts are great things to read to engage your dream time. When you are well rested you can show up better to your partner.  Lead by example, prioritize sleep. If your partner wants sexy time and you know you need sleep, cuddle them and explain how much better it might be in the morning when you're well rested.  Keep that promise whatever it takes. 

 

5.  Do Something Neither One of you has Ever Done Before, Together

What more is there to say?  When you experience something together for the first time, you bond and share in that experience, this in turn creates memories and strengthens the entanglement between you.  


Einstein talked about quantum entanglement, or “spooky action”, that when two things come into contact with each other they are forever entangled, the more you create this with your partner the more entangled you are.  I love that! Just the imaginary notion of being entangled with my lover under the covers legs intertwined not knowing where one person begins and the other ends all tangled in their whispers and kisses is the perfect ending to the first thought of spooky action and entanglement.  So, thank you Einstien I will romance the shit out of your “spooky action”  

 Float Tank

One thing we did recently is experience a float tank together, we were in separate pods, but experienced it together at the same time slot.  We highly recommend doing this on a date night! We talked all the way home about our experiences, they were so different even though the environment was the same.  Really cool!

Another thing we just did was find a new spot to jump into a really cold stream together.  We have done that in the past but this time neither of us had ever been to that particular stream or at the spring equinox.  We actually started a new tradition.  


If you live in a warmer part of the country you can get a stock tank fill it with cold water, ice...and both jump in together!  Just an idea. Think outside the box. Make a list of things you can do together for the first time. This is a great time to ditch the kids.  They get a lot of your attention all-the-time! Take this time for you and your partner to do this new experience together. The kids will be fine with a babysitter and they can learn from you how to harness loving escapades you take together.  The glow on your face when you return is the best thing you can do for them. Protect your time together.  

 

6.  Love & Respect


What women want and what men want are two seemingly different things but quite similar if you break it down.  


Women want to be loved, guys really are you surprised?  In everything you do, if you do it with love,  you will be greatly rewarded. (wink)- I'm actually serious, if you ask your beloved to pick up dogshit in the yard, do it with love.  You might be pleasantly surprised at the reaction you get. WOMEN NEED AND WANT LOVE, TO BE LOVED, TO FEEL CHERISHED AND HONORED. We are the givers of life, we used to be cherished as such.  That doesn’t mean we get to act like princesses however. Loving your woman will bring her natural hormones to levels they are supposed to be. Read more about this by John Grey. 


Do these things 10 times a day to change your life.  Hold her hand, touch her, kiss her, massage her shoulders, when you walk in the door find her first (before kids and dog) and hug her for 8 secs min, make her coffee/tea, dance with her, introduce her first, always help with her coat, open her door( all of them...cars too), pour her wine, tell her how you feel about her (Insert cheesy BillyJoel song…”tell her about it”), text her you love her, call her tell her you love her, leave her a note and ...yes you guessed it let you know how much you love her.  If you do this your life will change. Here’s the key, never stop doing this for the rest of your life together.  Or in the after life either.  Haha  


Quick story, we were at our friends home about a year ago, just a casual visit with appetizers and some vino ( Dry Farm Wines is biohacker approved and you get a bottle for a penny,   if you are local to the Twin Cities you can get into the Healthy Wine Club from Swirl)   (If you haven’t tried wine from DFW, might want to look into it.. They test for toxins, never add sugar, you really have to drink like three bottles to get a hangover….)

I digress, we were having wine, and Thaddeus took a gluten free cracker and added some beautiful cheese to it, I watched across the island as I couldn’t reach any of the food.  I observed if he was going to offer it to me or eat if for himself.  He was going to eat it! I thought this might be a good time for a little social experiment.  I love social experiments. I sometimes feel like my whole life is filled with moments of social and personal experiments.  Again I digress.  


He was going to eat it!, and not offer it or anything else to me.  So I piped up and reached across the island and took it gently out of his hands and looked him in the eyes and said “oh you are so sweet to make that for me”  He seemed a bit taken off guard for a split second, then quickly responded and “of course for you, my love” 

My friend looked at me wildly and said “WOW” I'm gonna try that out loud in front of everyone.  We all started laughing. But in reality I could tell they learned something from that little experiment that evening.  


For the rest of the night and many evenings after that Thaddeus always finds me brings me a cracker or glass of wine first, as an honor.  I in return give (by showing & using my words) him ultimate gratitude and respect.  


The teaching moment has to be done ->in the moment.  If you ever try a social experiment with your beloved, be sure you leave any resentment at the door.  It must be done with love and with men, respect.  


Even if he loses his phone and we have to drive 3 ½ hours to go look for it in Northern Minnesota, you smile and tell him it's ok, well have a fun adventure.  Always with respect. Then make it enjoyable, could be another perfect time for a mind blowing blow job. Just saying.  


Men quite honestly like the idea of love, but it isn’t earth shattering like it is for us women.  Ladies, Men want respect. I learned this from...experience, social experiments, Cleopatra, a class I took online and John Gray. It’s kinda cheesy, but it works. What I learned has been invaluable when interacting with all the men in my life, first and foremost my lover, my sons, my father and any male I encounter actually.  Always with respect.  Try it out, try a social experiment for yourself.  


Another friend of mine tried it for herself, first with her words alone.  Everything she uttered was from a sincere place of respect. Within a couple days her husband of 7 years, who never texted her anything in the last 3 years that was loving, out of the blue wanted to come home from work early to give her a back rub for taking such good care of the kids all day.  Whoa, that was quick! I'm telling you if you want more LOVE from your man, start by using only RESPECT with your words and actions. Your life will change rapidly. Your home will become a place of peace, love and respect. It's a practice, it will take time, then it will become a habit. Ladies, you are the leaders of the home whatever you do the ducklings will follow suit.  Treat men with great respect. Teach your daughters to do the same and teach her why. This is the path for great romance and a beautiful future. 

 

7.  Build a fort together  


We say this to protect your space.    We already talked about sleep and using your bedroom as a sacred sleeping chamber. 

Us biohackers take it a bit further, we build a fort. This isn’t just any fort, it is the most peaceful sleeping chamber.  The curtains you see in the image are made from silver thread.

This is EMF blocking material .

 farday cage bed

This material will keep harmful EMFs from entering your sleeping chamber.  Thaddeus and I both worked on this together, we put our loving energy into building it. We built it for our health out of love and our love of restorative sleep. Under our mattress we have magnetico magnets as well.  That makes a contained EMF free zone. 

Getting primal sleep is key. We know the EMF building biologists install these into homes and people are able to get off their meds because they finally get 8 hours of peace, without the microwave fields everywhere. 

 

8. Look into each other's eyes,  and ditch your sunglasses...


Yes, we said ditch your sunglasses.  “But they look cool” -->doesn’t matter... if you're not getting sunlight in your eyes/skin,  you can't achieve optimal health. Here is the down low.  


Do you think maybe you’ve been designed to use the light of the sun in any way?  You, the plants, the animals all live under the light of the sun. 


It seems silly that the sun would be toxic to you. It’s warm and inviting. Staying out in the sun feels good.

You think the sun is healthy and likely your body was designed in some way to use sunlight?   More than you could ever know! 

Do you think sunlight is a cue to help you remain healthy? Sure seems that way. It also tells you what time of day it is. What you might not know is that your body, your brain, and your eye also need to know what time of day it is. Your brain tells your organs what time of day it is. Sunlight gives you that information.  Thaddeus wrote a this genius blog on wearing sunglasses (blueblockers) at night. Click here to read the rest of the article.  


No one in history has kept their eyes and skin from the light of the sun.  Who began this nonsense...companies who want you to be sick and unhealthy, so they can make money off of you.  Not joking folks we've all been duped by these a-holes. There is a protocol for safe sun exposure. It's free and it has nothing to do with sunscreen or sunglasses!  

Lastly, not only is covering up your eyes bad for your health, it's the window to the soul.  Looking in your lover’s eyes is very important for relationship health. Where is your attention, are you fully present for your lover?  Or is your attention elsewhere, what does that say about your relationship? I know I don’t like it at all when I can't see Thaddeus’s eyes, (when he's wearing his red blue blockers late at night).  When making love, don’t we want our lover to look into our eyes? The connection deepens beyond worlds and words. There are so many reasons to ditch your sunglasses. We get a lot of people asking questions about contacts, driving and wearing sunglasses...follow our IG page @primalhacker_ for more information.  In the meantime, let your lover see your eyes, they are beautiful, play games with them. Paint them dark or sparkly, but please don’t hide their beauty from the world and more importantly your lover.  

 

9.  Sprint! I mean run like your life depends on it!

Because we are “Primalhacker” we can say “RUN as if you're running for your life, like running away from liger!”  Ok we’ll call it primal movement. Want to feel sexier when you're naked? This little hack is priceless. If you have the capacity, sprinting 2-3 x’s a week and working your way up to 5-6 x’s a week is a great way to stay in shape.  Ancient peoples didn’t run for long distances/run marathons, they walked long distances or sprinted short distances. 


Check out this photo of a marathon body and a sprinter

 sprinter vs marathon body

 

One article suggests the combo of  intermittent fasting and exercising until you’re “out of breath”. Here’s a suggested protocol that we here subscribe to (for the warm months of the year if you live up north).  Find a well maintained soccer or athletic field that is devoid of anything but soft grass, or find a nice beach. There’s added benefit if you also sprint barefoot.

Mark off about 100 yards. Sprint as hard and as fast as you can for the 100 yards, or whatever you’re capable of. You will be totally out of breath, then walk back to your starting place, you’ll recover your breath on the way back, then do it all again.  In the beginning you may only be able to do this 2-3 times, build up to 5-6 times twice a week. Make this a habit for life.” Here's a link to the full article. http://fitcommerce.com/2019/10/10/stay-youthful-by-biohacking-your-hgh-through-sprinting/


The moral of the story is when you feel sexier you feel more like having sexy time!   When you look better ->you feel better-> you can show up better in bed with your lover!  So sprint for you and your health. The coolest thing about this hack is that you aren’t spending long hours in the blue light gym, we would call this overworking  in a toxic environment! I don’t know about you, but when I workout for over an hour I'm trashed the rest of the day, then I for sure can’t show up for sexy time. If you work your joints too much you're going to put yourself at risk later in life likely with hip and knee replacements.  So, do less. Be gentle with yourself, SPRINT! if it feels right for you!

We also recommend doing as the children do.  If you have kids and you bring them to the park and they are running around, then run around with them!  If you go to the state parks and they climb under a fence, then climb under the fence! Don’t forget to be young.  Move like children and see what magic happens!  

 

10.  Appreciation 

This is the best hack for your relationship.  We haven’t missed one time since we started this habit.  Here is how you do it. EVERY MORNING and EVERY EVENING before you go to bed AND when you wake up, tell your partner one thing you appreciate about them.  Not joking every morning and every night! 

Here's why, when you tell your lover what you appreciate you acknowledge that you are conscious of the big and small things!  Your lover will start or end their day with you appreciating something they never even knew you noticed. How cool is that?  

If you begin this process it will become a habit and throughout the day you will start to think of things you appreciate about your partner!  Instead of focusing on something they aren’t doing, focus on what you want more of.

One example, I love when Thaddeus touches me in the kitchen, and throughout the day.  So, I will tell him before bed how much I appreciate it when he touches me as he’s brushing by me in the kitchen and guess what?  He will do it more!!!! THIS IS GOLD PEOPLE. He in return tells me how much he appreciates it when I make him lunch, guess what? I make him lunch more often and with more and more love everytime!!

Give it a try, you have nothing to lose.


It’s time for you to stop reading this blog and 








 












Want Better Sleep? Read This (A Review of Qualia NIGHT)

More than one-third of Americans have trouble sleeping at night. That's roughly 100,000,000 people. 

Many of them reach for prescription products to help them sleep. 

Many others suffer restless nights, tossing and turning only to awaken in the morning feeling like they haven't slept. 

I used to be one of those people. 

I went to bed at 8pm, read a book till 10pm and then turned out the lights. 

Immediately my head would ramp up and spit out thought after thought. At 2am, frustrated and anxious I would feel like screaming. 

Finally, I found a solution that worked for me. 

I mixed 5-HTP (hydroxtryptophan) with collagen and some water, drank it down and fell asleep. 

I would keep this solution next to my bed for most nights when I couldn't sleep. 

It worked like a charm. 

But it was an unbalanced formula and I had heard that it would eventually burn out my neurotransmitters. So the goal was to use it only a couple times a week. 

I wanted to use it every single day. Because it worked. 

Whenever you take a supplement to sleep, you want to make sure its balanced. 

Taking 5-HTP with collagen wasn't balanced. I had to ensure I took time off every so often to allow my neurotransmitters to re-balance naturally. 

I didn't have the time back then to find a truly balanced formula to help with sleep, but there's now a company that has! 

I'm going to tell you about a new sleep formula called NIGHT that works and was designed by formulators diving deep into the science of biochemistry to ensure its balanced and effective. 

But first.... 

If You Can't Sleep, Try This

Remember, I found a solution to my sleep issues. It was taking 5-HTP and collagen with water. 

This did nothing for my active mind at night. But it definitely allowed me to sleep. 

With more sleep, I had less brain fog and more focused attention. 

I spent a ton of time researching about biohacking, eventually training with Dave Asprey and his team in the first class of bulletproof coaches. 

I learned two things I was doing wrong. One of them from Dave and one from Dr Jack Kruse. 

1. Do the inner emotional work. 

Part of my problem was that I had unresolved emotional issues.. don't we all. But I was actively avoiding dealing with them. I didn't want to talk to anyone about it because I thought people would think I was stupid or broken. My ego was in full force preventing me from living the life I wanted to and of course preventing me from sleeping well. 

Other articles on this blog, and on our newsletter, if you sign up, discuss how I dealt with this part. 

Please start here before relying on a supplement. A supplement will absolutely help, and I find they are valuable while doing the inner work, and then you can wean off all supplements later on.

For you, do the inner work. It will help you sleep. 

2. Block Blue Light After Dark. 

I learned so much about light in those early years it was like drinking from a fire hose. 

When I finally implemented the strategies, my sleep was FOREVER changed. 

I started wearing blue light blocking glasses and my entire world changed. 

I was able to sleep!

Now I sell my own version because I found the so effective. You can get a pair here using discount code primal10. 

Blocking blue light at night helps signal to our body that it's night. The body can then produce the right hormones to help you sleep and get the benefits of sleep.

This is SOOOOO important. If you haven't bought a pair of blueblockers, do this first. 

Next, work on the emotional issues, and if you need a supplement to help, get that while doing the inner work! 

Sometimes You Need Extra Support

 If you've done the blue light blocking and inner emotional work, or perhaps you haven't and just need to sleep, NOW, then a supplement might help. 

Remember, my concoction of 5-HTP and collagen worked wonders for me. 

Now you can try a pre-built sleep supplement that is far safer than prescription compounds. 

And guess what? It's built with that 5-HTP backbone in it that was so effective for me. 

One of the ingredients is L-tryptophan. 5-HTP is just 5-hydroxytryptophan and is a modified version of L-tryptophan. 

Each of these is modified in the body to become serotonin, which is converted to melatonin. 

5-HTP and tryptophan have been shown to decrease anxiety and to aid with sleep. 

Which should be obvious because melatonin is the hormone of sleep. 

Most people are wildly deficient in melatonin. 

This is because light at night destroys melatonin. And most of you are not blocking light at night by wearing blueblocking glasses. 

So you destroy your melatonin. 

Taking a supplement with tryptophan gives your body the precursor to the hormone you are losing by playing on your phone after dark. 

Qualia Night is the pre-built supplement that was designed to help you sleep. You can try it out and save using discount code PRIMALMIND. 

Qualia Night Benefits

L Theanine and Sleep

 Let's take a closer look at the other ingredients. 

L-theanine is associated with relaxation, focus and sleep. 

It's a key compound in green tea. Paired with caffeine, it takes away the caffeine jitters and provides a calm focus. 

At night it can help you relax and sleep better. It has been shown to boost GABA and reduce excitatory neurotransmitters.

Here's an article describing some of the studies showing these effects. 

White Peony

 White peony is one of the oldest remedies in traditional Chinese medicine. It has been used for everything from reducing anxiety to helping with sleep, anxiety, depression, and autoimmune issues. 

Y-Oryzanol

This is a compound from rice bran oil.

There really isn't a ton of studies on this compound yet. It has been used for anxiety and also building lean muscle. Some people use it to boost mental performance and athletic performance. Because not a ton of research has been performed, there isn't a lot of scientific data backing this up, but data from people who use it agree that it is effective. 

 Uridine

Uridine is a naturally occurring nucleic acid that plays a key role in many different neuroregulatory processes. It is believed to support short and long term memory, learning, attention, and executive function.

Mechanisms:

  • Uridine plays a key role in phospholipid synthesis, critical for cell membrane integrity
  • Acts as a novel endogenous neurotransmitter via purinergic receptors
  • Neuroprotective via its interaction with NGF and other integrins and growth factors
  • Supports synaptogenesis and neuroplasticity through increasing cerebral phosphatidylcholine levels needed to create dendrite membranes
  • Elevates dopamine without downregulation
  • Building block of RNA
  • Involved in long term potentiation which mediates memory and learning
  • Found in high amounts in human breast milk
  • Synergistic with choline donors, DHA, and other phospholipids


More Info:

 Ashwagandha

Personally, I love this compound. On days when I'm stressed, I'll take 4 tablets of Ashwagandha before bed. 

It's an adaptogenic herb and helps your body de-stress if its stressed or gain more energy if you need more energy. 

This herb has been in use for over 3,000 years and is well used in ayurved. 

It has been shown to reduce blood sugar, may have anti-cancer properties, may reduce cortisol and anxiety, increase testosterone in men and fertility in women, and increase lean muscle gain. 

Here Are The Other Ingredients

Qualia Night ingredients

I'm Using this for the Next Month 

 Neurohacker holds Beta tests to determine how effective their formulas are. They tweak the formulas based on the tests. I was not part of the SLEEP beta test, and so now that it's launched Ill be trying out for a month. 

My sleep if pretty dialed in and I'm aware of any changes. I also will track via my Oura ring and see how it affects my deep sleep and REM sleep. 

Get Your Own Qualia Sleep RIGHT HERE for a HUGE discount using code PRIMALMIND and also choosing they cancel anytime subscription. 

My Results

Stay tuned as I update this each week and compare against my previous sleep without Qualia Night