Many people are fed up with the status quo, medical “sick care” system, and they’re taking matters into their own hands by researching biohacks. Biohacking refers to the practice of making small, incremental lifestyle or dietary changes to improve health, well-being, and performance. It often involves using technology, supplements, and various self-experiments to optimize the body’s functions.
I’ve been blessed to have interviewed more than 900 scientists, companies, and practitioners who research biohacking and longevity for my award-winning Metabolic Freedom podcast. This chapter is a synthesis of those interviews combined with my 17-plus years of research on this topic.
There are five key areas of biohacking that we will focus on in this chapter, so you can double your results in half the time:
Let’s take the time to explore each of these now.
Not all supplements are created equal—in fact, many of the ones on the market result in expensive urine. The key is to use high-quality supplements derived from whole foods versus synthetic supplements made in a lab. When you take synthetic vitamins, the human body recognizes this substance as a drug. When you take real food supplements, the human body recognizes this as nutrition. What results is something called “selective absorption,” wherein the body fills any nutritional gaps and excretes the rest. Real food supplements are derived from concentrated, dehydrated forms of fruits, vegetables, and other natural sources, providing a complex blend of vitamins, minerals, and phytonutrients as they occur in nature. To identify these supplements, look for labels that list whole foods like “organic spinach,” “kale,” “berries,” or other recognizable plants as primary ingredients. Additionally, check for terms like “cold-pressed” or “raw” processing, which preserve nutrient integrity.
In contrast, synthetic supplements often list isolated nutrients, such as “ascorbic acid” for vitamin C or “dl-alpha-tocopherol” for vitamin E, indicating that these nutrients were manufactured in a lab rather than derived from a natural source. These products may lack the co-factors and other beneficial compounds found in whole foods that aid in nutrient absorption and efficacy. When selecting supplements, prioritize products that clearly state their whole foods origin, have minimal processing, and avoid fillers, additives, and artificial ingredients to ensure you’re getting the best support for your health.
Here’s a list of my favorite anti-inflammatory, fat-burning supplements to help you achieve metabolic freedom.
For the purpose of this chapter, I will categorize coffee as a supplement. Coffee’s most powerful polyphenol, chlorogenic acid (CGA), instructs your body’s fat cells to burn their fatty acids for fuel. This is the same mechanism that statin drugs use to lower your cholesterol, without potential side effects. CGA cuts cravings, suppresses appetite, and activates the liver to produce more bile, aiding in detoxing your cells. It helps the liver to process fats and glucose more efficiently by lowering triglyceride levels and stabilizing blood sugars. This blood sugar balancing act decreases your risk for metabolic syndrome and diabetes while inhibiting the growth of new fat cells. Studies suggest CGA reduces abdominal fat in overweight adults by working together with the caffeine in coffee to increase the number of cells that are burned for energy. It even works while you’re sleeping!1
CGA has been associated with antioxidant, antiviral, antibacterial, anticancer, and anti-inflammatory activity, as well as others that reduce the risk of cardiovascular diseases, type 2 diabetes, and Alzheimer’s disease. However, the biological activities depend on the stability of CGAs, which are sensitive to pH, temperature, and light as well as individual differences in humans. We all have our own internal chemistry, biology, and functionality of our many glands, organs, and moving parts, and we metabolize CGA our own way and tolerate it differently.
The following points highlight decades of peer-reviewed scientific research about CGA:
Caffeine is a well-researched ingredient known for its ability to boost metabolism and increase fat oxidation. Studies have shown that caffeine can enhance energy expenditure and promote weight loss by increasing the breakdown of fat and improving exercise performance.7, 8
Be sure to choose a medium roast as opposed to a dark one. Once the beans are roasted beyond medium, they’ve lost a whopping 75 percent of their fat-blasting polyphenols. Also, coffee grown in high altitudes with extreme temperature changes produces the most polyphenols. Make sure your coffee is organic and that it’s been tested for contaminants such as mold, heavy metals, and pesticides. My personal favorite brands include Purity Coffee, Camano Island, Danger Coffee, Bulletproof, Lifeboost Coffee, and Regalo coffee.
It’s a great idea to have a coffee curfew. The half-life of caffeine in the body varies widely depending on several factors, including age, body weight, pregnancy status, medication intake, and liver health. However, in most adults, the half-life is generally estimated to be between four and six hours.9 This means that if you consume 100 milligrams of caffeine at 2 P.M., after four to six hours, which is around 6 to 8 P.M., 50 milligrams will remain in your system. After another four to six hours, or around 12 to 2 A.M., only 25 milligrams will remain, and so on. Some people, especially those sensitive to caffeine, may experience its effects for several hours or even days. It’s best to have a coffee curfew of 10 A.M. to ensure it doesn’t impact your quality of sleep.
As I mentioned earlier, waiting 90 minutes after waking up to have caffeine offers potential benefits like optimizing the natural rhythm of cortisol, a hormone promoting alertness. By delaying caffeine, your body utilizes this natural energy boost first, potentially leading to sustained energy and reduced caffeine reliance. Enhanced caffeine effectiveness is another benefit. Adenosine, a neurotransmitter promoting sleepiness, builds up while awake. Waiting 90 minutes allows adenosine levels to rise, making caffeine more effective in blocking its receptors, keeping you alert. It can also reduce caffeine dependency, as early morning consumption can lead to increased dependence, with your body relying less on natural cortisol. Delaying intake may help reduce this dependency and prevent potential withdrawal symptoms.
Improved sleep quality is also a potential benefit. Consuming caffeine too early can disrupt your sleep-wake cycle. Delaying intake may help improve your sleep quality by allowing your body to wind down naturally in the evening. Experiment to find what works best for you, paying attention to your body’s response to caffeine at different times.
MCT oil, particularly rich in caprylic acid, offers remarkable benefits for metabolism and mitochondrial uncoupling—which can be likened to a car engine running without engaging the gears. Normally, the engine (mitochondria) burns fuel (glucose or fat) to produce power (ATP) efficiently. In mitochondrial uncoupling, the fuel is still burned, but the energy is released as heat instead of storing energy as fat. This process dissipates energy and can increase metabolism, much like an idling car engine burns fuel without moving the car.
This mechanism can help in regulating body weight and protecting against metabolic diseases by increasing energy expenditure. Caprylic acid, a medium-chain triglyceride known for its health benefits, is rapidly absorbed and converted into ketones, providing a quick and efficient energy source. This process enhances metabolic rate and supports weight management. The dual action of boosting metabolism and enhancing mitochondrial function makes MCT oil a powerful ally in achieving optimal metabolic health. The medium-chain triglyceride caprylic acid shows the most promising research as it relates to these benefits.10, 11, 12
You can take MCT oil as a supplement or incorporate it into your diet through natural sources like coconut oil, sheep and goat dairy, butter, and ghee. These foods provide a convenient and natural way to boost your intake of MCTs, including caprylic acid.
There’s a ton of research showing apple cider vinegar boosts metabolism, suppresses appetite, and reduces fat storage. It has three major benefits:
One study investigated the effects of vinegar supplementation on glucose and insulin responses and satiety after a meal of white bread. Twelve healthy volunteers consumed bread with varying amounts of vinegar. Results showed a significant dose-response relationship; higher vinegar levels led to lower glucose and insulin responses and increased satiety. The study suggests that vinegar can reduce blood glucose and insulin levels after meals while increasing feelings of fullness, indicating potential benefits for dietary management.13
Another study titled “Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects” examined the effects of vinegar on obesity. In a 12-week, double-blind trial, obese participants were given drinks with either 0, 15, or 30 milliliters of vinegar. Results showed significant reductions in body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels in the vinegar groups compared to the placebo group. This suggests that daily vinegar intake could help prevent metabolic syndrome by reducing obesity.14
African mango (Irvingia gabonensis) can promote weight loss, especially around your waist and hips. One of the most significant studies on it for fat loss in humans is a systematic review that analyzed several clinical trials: This review found that African mango extract significantly reduced body weight, body fat percentage, and waist circumference over periods of 4 to 10 weeks. In the most notable clinical trial, 102 overweight volunteers were given 150 milligrams of the extract twice daily before meals for 10 weeks, resulting in an average weight loss of 13 kilograms, a decrease in waist size by 16 centimeters, and improvements in cholesterol and blood glucose levels.16, 17
Another study on African mango showed significant reduction in body weight, body fat, and waist circumference in overweight humans in a randomized, double-blind, placebo-controlled investigation. It was also found to improve metabolic parameters, such as total cholesterol, LDL cholesterol, blood glucose, C-reactive protein, adiponectin, and leptin levels in overweight and obese participants.18
L-carnitine, a naturally occurring amino acid derivative, is widely recognized for its potential fat-loss and health benefits. It plays a crucial role in energy production by transporting long-chain fatty acids into the mitochondria, where they are oxidized to produce energy. This process helps in reducing body fat, enhancing exercise performance, and increasing muscle mass. Studies have shown that L-carnitine supplementation can improve fat metabolism, particularly during physical activity, leading to more effective weight loss.
Additionally, L-carnitine has been linked to improved heart health, reduced muscle soreness, and enhanced recovery after exercise. One of the most comprehensive studies on L-carnitine for fat loss was conducted by researchers at the National Institutes of Health (NIH). This 12-week study involved participants taking L-carnitine supplements along with a high-carbohydrate beverage twice a day. The participants also engaged in 30 minutes of low-intensity exercise such as walking or jogging four days a week. The study found that those on L-carnitine supplementation burned more calories during exercise, had increased muscle carnitine levels, and maintained their weight, while the non-L-carnitine group gained weight and had reduced calorie burn. These results suggest that L-carnitine can enhance fat metabolism and support weight loss when combined with regular exercise and proper diet.19, 20, 21
You can get L-carnitine in supplement form and from food. The top five foods rich in carnitine are:
Green tea leaf extract, rich in antioxidants like epigallocatechin gallate (EGCG), has been widely studied for its health and fat-loss benefits. EGCG helps boost metabolism and increase fat oxidation, particularly during exercise. Studies have shown that green tea extract can enhance thermogenesis, the body’s process of burning calories to produce heat, which contributes to weight loss and improved body composition. Additionally, green tea extract has been linked to reduced appetite and improved fat distribution, making it an effective supplement for weight management. Beyond weight loss, green tea extract offers health benefits, such as improved heart health, better blood sugar regulation, and reduced risk of certain cancers due to its high antioxidant content.
Research in the International Journal of Obesity revealed that green tea extract significantly increased energy expenditure and fat oxidation in humans.22 The catechins found in green tea have the potential to target belly fat, especially in overweight and obese adults. Catechins are a type of natural phenol and antioxidant that belong to the flavonoid family, and are highly regarded for their potential health benefits. A study from the Journal of Nutrition evaluated the influence of a green tea catechin beverage on body composition and fat distribution in overweight and obese adults during exercise-induced weight loss. Participants were randomly assigned to receive a beverage containing 625 milligrams of catechins with 39 milligrams of caffeine or a control beverage (39 milligrams caffeine, no catechins) for 12 weeks, and they were asked to maintain constant energy intake and engage in ≥180 minutes/week of moderate intensity exercise, including ≥3 supervised sessions per week. At the end of the 12 weeks, researchers found that the green tea catechin consumption group achieved enhanced exercise-induced changes in abdominal fat and serum triglycerides.23
Forskolin extract, derived from the root of the Coleus forskohlii plant, has been studied for its potential benefits in fat loss and weight management. Forskolin is known to stimulate the production of cyclic adenosine monophosphate (cAMP), a molecule that plays a crucial role in regulating metabolism and energy production. By increasing cAMP levels, forskolin can enhance the breakdown of stored fats and boost fat oxidation.
Research indicates that forskolin may help reduce body fat percentage and increase lean body mass, making it a promising supplement for improving body composition. One of the most notable studies on this was conducted at Baylor University and published in the journal Obesity Research. This randomized, double-blind, placebo-controlled study involved 30 overweight and obese men who were given 250 milligrams of a 10 percent forskolin extract twice daily for 12 weeks. The results showed that the forskolin group experienced a significant reduction in body fat percentage and an increase in lean body mass compared to the placebo group. Additionally, the forskolin group had higher testosterone levels, which may have contributed to the fat loss and muscle mass retention observed during the study.24
One of the most notable studies on the effectiveness of grains of paradise (Aframomum melegueta) for fat loss in humans was published in the Journal of Nutritional Science and Vitaminology. This study involved 19 non-obese female volunteers who took 30 milligrams of grains of paradise extract daily for four weeks. The results showed a significant increase in whole-body energy expenditure and a reduction in visceral fat. The study concluded that grains of paradise extract could be a safe and effective method for reducing body fat, primarily by preventing the accumulation of visceral fat.25 Another double-blind, placebo-controlled study involving 70 men and women also showed that supplementation with grains of paradise resulted in significant weight loss by increasing energy expenditure and reducing visceral fat.26
A significant study published in the British Journal of Nutrition focused on the effects of grains of paradise on brown adipose tissue (BAT) and energy expenditure. This study involved 19 healthy male volunteers who took an ethanolic extract of grains of paradise. The results indicated that the extract increased energy expenditure through the activation of BAT, which is responsible for thermogenesis and burning calories.27
Garcinia cambogia, a tropical fruit also known as Malabar tamarind, has gained attention for its potential weight-loss benefits. The active ingredient in the fruit’s rind, hydroxycitric acid (HCA), is believed to help inhibit the enzyme ATP citrate lyase, which the body uses to make fat. By blocking this enzyme, HCA is thought to prevent fat storage and reduce appetite by increasing serotonin levels in the brain, which can lead to reduced cravings and emotional eating. Some studies suggest that Garcinia cambogia can also enhance fat metabolism and increase exercise endurance, making it a popular supplement for those seeking to manage their weight. A meta-analysis in the Journal of Obesity reviewed multiple trials and concluded that Garcinia cambogia extract can result in short-term weight loss.28
Conjugated linoleic acid (CLA) is a type of polyunsaturated fatty acid that has been studied for its potential health benefits, particularly in the context of weight loss and fat reduction. Research suggests that CLA may help reduce body fat by inhibiting the storage of fat and promoting the breakdown of existing fat stores. Additionally, CLA is believed to increase energy expenditure and improve lean body mass, making it beneficial for those looking to enhance body composition. The Journal of Nutrition published a study showing that CLA supplementation led to a reduction in body fat mass in overweight and obese individuals.29 Additional studies also revealed the benefit of CLA for fat loss.30, 31
You can get CLA from a supplement, but it is also found naturally in meat and dairy products such as heavy cream, butter, ghee, cottage cheese, sheep dairy, and cow cheese.
Capsaicin, the active component in chili peppers, is renowned for its thermogenic properties and potential benefits for fat loss. Capsaicin works by activating the transient receptor potential vanilloid 1 (TRPV1), which increases the body’s heat production and energy expenditure—this thermogenic effect can enhance fat oxidation and boost metabolism. Studies have demonstrated that capsaicin can significantly reduce abdominal fat and overall body fat by increasing calorie burn and promoting the breakdown of fat. Additionally, it has been shown to suppress appetite, leading to reduced calorie intake and supporting weight-loss efforts. A study in the European Journal of Nutrition highlighted that capsaicin intake increased thermogenesis and fat oxidation, contributing to body fat reduction.32
Most people think of melatonin as merely a sleep supplement, but research reveals that its benefits extend far beyond sleep. In fact, melatonin plays a significant role in metabolism. As we know, healthy mitochondria are crucial for fat loss and longevity, and melatonin is the most potent antioxidant for these cellular powerhouses. Every cell in your body, except red blood cells, contains mitochondria, and these mitochondria produce their own melatonin.
One unique aspect of melatonin is that it doesn’t have a negative feedback loop. This means you can supplement with high doses of it for extended periods, and your body will continue to produce it naturally. This is unlike other hormones, such as testosterone, where external supplementation can reduce the body’s own production.
In his book Melatonin: Miracle Molecule, Dr. John Lieurance explores the extensive benefits of melatonin beyond its well-known role in regulating sleep.33 He delves into how melatonin’s powerful anti-inflammatory properties help reduce chronic inflammation, a key factor in many diseases. Additionally, it promotes fat loss by enhancing mitochondrial function and increasing metabolic rate. Dr. Lieurance also highlights melatonin’s role in supporting longevity by protecting cellular health and reducing oxidative stress. His comprehensive guide reveals how high-dose melatonin can be a pivotal element in achieving optimal health and extending lifespan.
Dr. John Lieurance, who’s a good friend of mine, wrote the following passage on melatonin, specifically for this book:
Melatonin is often misunderstood as merely a sleep hormone, but it is, in fact, the ultimate resilience molecule, providing support at the cellular level, particularly during times of stress. While stress is commonly perceived as a mental or emotional burden, the most fundamental form of stress is inflammation. Melatonin has been largely confined to the role of a sleep aid by the current medical establishment, overshadowing its broader benefits. Unfortunately, this focus on pharmaceuticals often leads to the neglect of powerful, natural alternatives like melatonin, which can be incredibly effective and accessible.
Is melatonin just for sleep? The truth is that melatonin is produced in every cell of your body. It is particularly concentrated in the gut, where its levels are 400 percent higher than elsewhere, supporting beneficial flora through a process known as microbiome swarming. In the brain’s neurons and heart muscles, melatonin protects these vital tissues from damage. It plays a crucial role in maintaining optimal cellular energy production, ensuring that your cells operate efficiently even under stress.
When cellular stress becomes too intense, the mitochondria—the energy powerhouses of the cell—shut down, forcing the cell to produce energy through a less efficient process called fermentation. This switch, known as the Warburg effect, is part of the body’s attempt to adapt to stress, a phenomenon recently described as the “cell danger response.” But how does melatonin fit into this picture? As a premier antioxidant, melatonin neutralizes the by-products of oxygen metabolism, preventing the cellular damage and degeneration that lead to conditions like infections, toxicity, atherosclerosis, and even aging. Studies have demonstrated that administering melatonin exogenously can reboot the body’s systems during periods of extreme stress. For example, research has shown that melatonin can dramatically increase survival rates against some of the deadliest microbes known to humanity.34
What about COVID-19? Studies have shown that melatonin can be an effective treatment for COVID-19, not only reducing the risk of death but also lowering the transmission rate by 54 percent.35, 36
Supplementing with melatonin is safe, even at higher doses. Extensive research has shown no negative effects, even at doses equivalent to 150,000 mg for an average adult. Since melatonin does not create a negative feedback loop, its benefits are significant, and the risks are minimal or nonexistent. I’ve found that melatonin delivery via suppositories, such as MitoZen’s Sandman, is particularly effective due to the poor oral bioavailability of melatonin—only about 2.5 percent of orally ingested melatonin makes it into the bloodstream. I’ve personally witnessed remarkable benefits from high-dose melatonin, both in myself and in my patients, some of whom I regularly prescribe doses of 200 mg or more.
In conclusion, melatonin is nothing to fear. On the contrary, it can be a powerful ally in our modern world, where we are bombarded by stressors that can shut down our cellular energy production. Without proper adaptation to these stressors, disease is likely to follow. To age gracefully, consider making melatonin a part of your nightly routine, especially after the age of 40 or 50.
The study “Is Melatonin the ‘Next Vitamin D’?” reviews the expanding understanding of melatonin’s functions beyond sleep regulation. It highlights melatonin’s antioxidant properties, its role in immune function, and its influence on mitochondrial health, comparing it to vitamin D in terms of its wide-ranging health effects. The study suggests that melatonin could be as significant as vitamin D in maintaining overall health.37
We live in an amazing world, where we have more access to information from our phones than the President of the United States had just 30 years ago. As the field of biohacking continues to become more popular, more devices to track our metabolic progress have flooded the market. In this section, I’ll outline the best biohacking wearables to include on your 30-Day Metabolic Freedom Reset. These are not required for your reset to be successful, but they will help you achieve faster results if you decide to use any of them. Feel free to choose any of the following devices that resonate with you the most.
This is a revolutionary tool in the management of metabolic health, offering real-time insights into blood glucose levels. Unlike traditional glucose monitoring, which typically involves periodic finger-stick tests, a CGM continuously tracks glucose levels throughout the day and night via a small sensor inserted under the skin. A continuous glucose monitor (CGM) is applied by attaching a small sensor to the skin, typically on the abdomen or upper arm, which measures glucose levels in the interstitial fluid through a tiny filament inserted just beneath the skin. This technology provides dynamic glucose readings every few minutes, allowing individuals to see how their glucose levels respond to food, exercise, stress, and sleep in real time.
The benefits of using a CGM extend beyond mere convenience; it empowers users with the data needed to make informed lifestyle and dietary choices, helps in identifying glucose trends and patterns, and can significantly improve glycemic control. Moreover, CGMs can alert users to dangerous highs and lows in blood sugar levels, thereby preventing potential health crises. As a result, CGMs are not only invaluable for individuals managing diabetes but also for those looking to optimize their overall metabolic health and prevent the onset of metabolic diseases.
In the realm of optimizing metabolic health, wearable sleep trackers like the Oura Ring and WHOOP band provide comprehensive insights into sleep quality, duration, and patterns, offering a detailed analysis of the different stages of sleep—deep, light, and REM. The Oura Ring, for instance, tracks a range of physiological signals, including heart rate variability, body temperature, and respiratory rate, to deliver a nuanced picture of overall sleep health. Similarly, the Whoop band excels in monitoring not only sleep but also recovery and strain, giving users a holistic view of how their daily activities impact their nightly rest.
The benefits of using sleep trackers extend beyond mere sleep monitoring. By providing actionable data, these devices empower users to make informed decisions about their lifestyle, from adjusting bedtime routines to optimizing physical activity levels. The insights gleaned from these trackers can lead to improved sleep hygiene, better recovery, enhanced athletic performance, and overall well-being. Additionally, by highlighting trends and deviations in sleep patterns, these devices can alert users to potential health issues early, allowing for timely interventions. In the context of metabolic health, quality sleep is crucial, as poor sleep is linked to insulin resistance, weight gain, and a host of other metabolic disorders. Thus, integrating sleep trackers into your health regimen can be a game-changer for achieving and maintaining optimal metabolic health.
Cool Your Room: Set the temperature to 60 to 68°F. This cool range helps lower your core body temperature, which signals your body to sleep. Consider a cooling mattress pad for temperature control.
Limit Electronics: Power down all devices an hour before bed. Light and stimulation from screens delay melatonin release and can elevate your heart rate, making it harder to unwind.
Eliminate Light: Block all sources of light to promote melatonin production, essential for restful sleep and overall health. Dark curtains or sleep masks can make a big difference.
Stop Eating at Least 3 Hours before Bed: Avoiding food at least 3 hours before bed improves sleep by allowing your body to focus on rest and recovery, rather than digestion, which can interfere with deep, restorative sleep.
Leverage the “Money Time Sleep Window: Sleep between 10:00 P.M. and 2:00 A.M. for maximum restorative benefits. This period aligns with your circadian rhythm and is known to double the value of each hour of sleep.
Get Morning and Evening Sunlight Through Your Eyes: Morning sunlight helps regulate your circadian rhythm by signaling wakefulness, while evening sunlight aids in winding down, both supporting deeper, more restful sleep.
Inflammation and stress wreak havoc on your metabolic health, so some biohacking devices use sounds, visualizations, and vibrations to calm your body, reduce stress, and help you enter deeper states of relaxation. They promote better sleep and improve overall mental health and wellness by helping to regulate the autonomic nervous system, thereby reducing stress and promoting a state of equilibrium between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) responses. The following devices achieve this and much more.
This innovative tool is designed to enhance mental health and cognitive performance through the use of brain wave entrainment. It combines sound and light therapy to synchronize brain waves. Users typically wear a headset that delivers these stimuli to the auditory and visual pathways, guiding the brain into specific states associated with deep relaxation, improved focus, and better cognitive function.
One of the primary benefits of BrainTap is its ability to reduce stress. The system uses guided visualization and soothing audio to help users enter a state of deep relaxation, which can significantly lower stress levels and promote overall mental well-being. Additionally, BrainTap can improve sleep quality by helping users achieve a state of relaxation before bedtime, which is essential for restorative sleep.
The device is also useful for enhancing cognitive performance: regular use can lead to improved focus and mental clarity, making it a valuable tool for individuals looking to optimize their mental performance, whether for work, study, or personal development. By integrating BrainTap sessions into daily routines, users can experience long-term benefits such as reduced anxiety, better emotional control, and enhanced mental resilience.
This cushion is a versatile and innovative tool designed to enhance your meditation practice through the power of vibroacoustic therapy. Launched in 2020, it uses sound and music vibrations to penetrate your body, helping you achieve deeper, faster, and longer meditative states. By integrating vibroacoustics, the cushion creates an immersive musical experience that can make meditation more enjoyable and maintainable, promoting relaxation and reducing stress and anxiety quickly.
The cushion connects users to a supportive community via the inHarmony app, which provides access to guided meditations, chanting, breathwork, and educational talks in real time, led by professionals. The cushion is made from eco-friendly materials and is designed for comfort and portability. It is suitable for various settings, including home, office, and travel, making it a practical choice for those looking to enhance their mindfulness practices. Users have reported benefits like increased focus, mental clarity, improved mood, and reduced muscle recovery time. The inHarmony Meditation Cushion also supports proper posture and alignment, which can alleviate discomfort during long meditation sessions.
A groundbreaking wearable device, the Apollo Neuro was designed to improve resilience to stress by delivering gentle vibrations to the body, which stimulate the parasympathetic nervous system. Worn on the wrist or ankle, Apollo Neuro leverages scientifically proven touch therapy to help users manage stress, enhance focus, and improve sleep quality. These vibrations mimic natural rhythms, which can help to shift the body from a fight-or-flight state to a rest-and-digest state, promoting a sense of calm and well-being. Studies have shown that regular use of Apollo Neuro can lead to significant reductions in stress and anxiety levels, improved heart rate variability, and better sleep patterns, all of which are crucial for maintaining metabolic health. By incorporating Apollo Neuro into daily routines, users can better manage their stress responses, thereby supporting overall metabolic function and well-being.
As we discussed, hormesis is a stress you apply that forces your cells to adapt. This adaptation creates healthier cells, less inflammation, and more resiliency. The biohacks in this section use red and near-infrared light, hot and cold therapy, and electromagnetic pulses to stimulate hormesis for better metabolic health and fat loss.
RLT devices have emerged as a revolutionary tool in the realm of metabolic health, offering a noninvasive, science-backed method to enhance cellular function and promote overall well-being. These devices can be used for light exposure in regulating circadian rhythms and boosting metabolic processes.
RLT operates by emitting wavelengths of red and near-infrared light that penetrate the skin, stimulating mitochondrial function—the powerhouse of our cells. This enhancement in mitochondrial activity accelerates energy production, aids in tissue repair, and reduces inflammation, all crucial for optimal metabolic function. Moreover, consistent use of red light therapy has been shown to improve insulin sensitivity, support weight loss, and enhance muscle recovery, making it an invaluable addition to any metabolic health regimen. Adding RLT to daily routines can serve as a pivotal strategy for combating metabolic disorders and promoting long-term health vitality. The optimal dosage seems to be 10 minutes, twice per day.
Much research has been conducted on the use of RLT. For example, a comprehensive review paper summarized a vast amount of research on the effects of red and near-infrared light therapy on skin health. It covered various applications—including wound healing, anti-aging, and treatment of skin conditions like acne and psoriasis—and highlighted the positive effects of RLT on collagen production, inflammation reduction, and overall skin rejuvenation.38
Then there was a study that explored the cellular and molecular mechanisms behind RLT, focusing on its impact on mitochondria—it explained how red light therapy can enhance mitochondrial function, leading to improved cellular energy production, reduced oxidative stress, and enhanced tissue repair. This research provides valuable insights into the fundamental processes underlying the therapeutic effects of RLT.39
Another study investigated the effects of RLT on abdominal fat in overweight individuals. Participants who received RLT treatments experienced a significant reduction in waist circumference compared to the control group. This study suggests that RLT may help target localized fat deposits and promote body contouring.40
Finally, a randomized controlled trial examined the impact of RLT on body measurements in individuals seeking noninvasive body contouring. The study found that participants who received RLT treatments experienced significant reductions in waist, hip, and thigh circumferences compared to the control group, adding further support to the potential of RLT for reducing body fat and improving body shape.41
Choosing the right RLT device can be overwhelming, but understanding the science behind wavelengths can help you make an informed decision. Here are some tips:
The brands I personally use for red light devices include Bon Charge, SaunaSpace, Joovv, and Mito Red Light. You can also find red light devices at many spas, gyms, dermatology clinics, and chiropractic offices.
A potent tool for enhancing metabolic health, this therapeutic approach involves exposing the body to cold temperatures through methods like ice baths, cold plunges, cryotherapy, or cold showers. You can find cryotherapy devices and cold plunges at wellness centers, spas, sports medicine clinics, and chiropractic offices. The primary benefit of cold therapy lies in its ability to stimulate brown fat activation. Unlike white fat, which stores energy, brown fat burns calories to generate heat, thereby boosting metabolism. This process of thermogenesis can lead to improved fat loss and better weight management, and it’s considered a promising target in the fight against the obesity epidemic.
The biggest activator of brown fat is moderate cold exposure. One study found that people with brown fat burned more calories. As Dr. Florian W. Kiefer, one of the study’s authors, explained, “This data improves our understanding of how brown fat works in humans. We found that individuals with active brown fat burned 20 more kilocalories than those without.”42
Additionally, cold exposure triggers a significant release of epinephrine (adrenaline) and norepinephrine (noradrenaline) in the brain and body. These neurochemicals make you feel alert and focused. Cold causes their levels to remain elevated for some time, and their ongoing effect after the exposure is to increase your level of energy and focus, which can help you have a more productive day.43, 44
Furthermore, the increased norepinephrine levels induced by cold exposure have been linked to various potential benefits, including:
Regular cold therapy sessions can also reduce inflammation, accelerate muscle recovery, and enhance overall immune function. Research led by Dr. Andrew Huberman and others indicates that accumulating 11 minutes of cold exposure per week can provide significant health benefits. This protocol involves short sessions of 1 to 5 minutes spread across two to four days.
A recent study suggests that cold exposure in the morning is better than later in the day. The study discusses how it shows a diurnal variation and unfolds differently in men and women. In men, cold-induced thermogenesis is higher in the morning than in the evening. Women experience no difference in cold-induced thermogenesis between morning and evening; however, their lipid metabolism is more modulated in the morning. The study suggests that brown adipose tissue activity may be higher in the morning in both sexes.46
Several studies suggest that pre-cooling (cold exposure) before exercise, especially in hot environments, can improve endurance performance, reduce perceived exertion, and potentially enhance power output.47, 48 I personally think it’s a good idea to engage in cold exposure before exercise and not after, since exercise naturally produces a healthy inflammatory response, and cold exposure after exercise may blunt your innate intelligence’s ability to respond to the stress of exercise. This is also why taking a handful of antioxidant supplements after exercise is not a good idea.
A staple in the tool kit of metabolic health, heat therapy leverages the power of elevated temperatures to promote a multitude of health benefits. By exposing the body to heat through methods such as saunas, hot baths, or infrared therapy, heat therapy induces a state of hyperthermia that triggers a range of physiological responses. One of the primary benefits is the enhancement of circulation, as heat causes blood vessels to dilate, improving blood flow and delivering more oxygen and nutrients to tissues. This improved circulation aids in muscle recovery, reduces stiffness, and alleviates pain, making it particularly beneficial for those with chronic conditions such as arthritis.49, 50
Heat therapy stimulates the release of heat shock proteins, which play a critical role in protecting cells from stress and promoting cellular repair. This process can enhance overall metabolic function and resilience. There are also detoxification benefits of heat therapy, as sweating helps to eliminate toxins from the body, supporting liver function and improving skin health. Additionally, regular use of heat therapy has been linked to improved cardiovascular health, reduced inflammation, and enhanced immune function. Incorporating heat therapy into a holistic approach to metabolic health can thus provide a comprehensive boost to physical and mental well-being, promoting longevity and vitality.51, 52, 53
Regular sauna use has been shown to improve cardiovascular health by increasing heart rate and improving circulation, similar to the effects of moderate exercise. This can lead to better blood pressure management, enhanced cardiovascular fitness, and a reduction in the risk of heart disease and stroke. Studies have found that those who use a sauna two to three times per week have a 12 percent reduction in stroke risk, which increases to 62 percent for those who use it four to seven times per week.54, 55
For optimal results, use the sauna in a semi-fasted state and ensure proper hydration before and after sessions. Research indicates that spending around 20 minutes per session in a sauna, totaling about 60 to 90 minutes per week, can provide the significant health benefits outlined above. This time can be broken into multiple sessions, typically two to three times per week, each lasting 15 to 20 minutes. You can find different types of saunas at spa and wellness facilities, fitness centers, hotels and resorts, and health clubs.
PEMF mats have gained recognition in the field of metabolic health for their ability to enhance cellular function and promote overall well-being. The noninvasive nature of PEMF therapy, which utilizes electromagnetic fields to stimulate and rejuvenate cells, operates by emitting pulses that penetrate deep into the body, energizing cells and enhancing their repair processes.
One of the primary benefits of PEMF mats is the improvement of circulation, which facilitates better nutrient and oxygen delivery to tissues, aiding in recovery and reducing inflammation. PEMF therapy has also been shown to enhance cellular metabolism by improving the function of the mitochondria, which can lead to increased energy levels, better sleep, and a reduction in pain and stiffness. PEMF mats support bone health by stimulating osteoblasts, which are crucial for bone formation and repair.
Some of the best biohacks we have available to us are completely free. They might not be as sexy as an infrared sauna or red light therapy devices, but they can be just as effective.
Grounding, also known as earthing, involves direct contact with Earth’s surface, such as walking barefoot or using conductive devices (ground mats and sheets). You see, Earth’s surface holds a natural negative charge, primarily generated by lightning strikes and the planet’s molten core. This negative charge is abundant in free electrons, which are constantly replenished, and when we make direct contact with the earth, these free electrons can transfer into our bodies.56
Our modern lifestyle, with its abundance of electronics and insulation from the ground, tends to create a positive charge buildup within us. This positive charge is associated with free radicals, unstable molecules that can damage cells and contribute to inflammation. The influx of electrons from the Earth is believed to neutralize these free radicals, effectively reducing oxidative stress and inflammation. This is similar to taking an over-the-counter medication such as ibuprofen without the potential harmful side effects.57
The late Dr. Stephen Sinatra was a pioneer for bringing awareness to the numerous health benefits of grounding, particularly its impact on cardiovascular health. Grounding has been shown to reduce inflammation, improve blood flow, and thin the blood, which helps lower the risk of heart disease and stroke.58
Proponents also suggest it can improve metabolic health by neutralizing free radicals and reducing inflammation, a key contributor to chronic diseases like type 2 diabetes and heart disease. Some studies indicate that grounding may lead to improved sleep, reduced pain, and enhanced blood flow, all of which are integral to maintaining metabolic balance.
As of May 2024, the CDC estimates that 119.9 million U.S. adults, or nearly half of the population, have high blood pressure, also known as hypertension. Hypertension is a major risk factor for cardiovascular disease. Studies have found that grounding can lead to notable improvements in blood pressure, suggesting a potential role for grounding in managing and preventing hypertension.59
Grounding also promotes a shift from the stress-inducing sympathetic nervous system to the calming parasympathetic nervous system, thereby reducing stress levels and improving sleep quality. Additionally, grounding can enhance heart rate variability (HRV), an important marker of autonomic nervous system balance and overall heart health.60
The more you ground, the greater the benefits you’ll experience. A good starting point is to ground for 15 to 30 minutes each day to enjoy the wonderful metabolic health advantages I’ve mentioned.
Neuroscientist Shane O’Mara has done extensive research on the health benefits of walking and how this simple, everyday activity can profoundly enhance both physical and mental well-being, ultimately promoting longevity. Walking, particularly in natural environments, has been shown to lower blood pressure, improve cardiovascular health, and reduce the risk of chronic diseases such as diabetes and obesity. Regular walking stimulates metabolic processes, aiding in weight management and enhancing the body’s ability to regulate blood sugar levels, which are critical components in maintaining metabolic health. O’Mara’s findings highlight that even moderate-intensity walking can lead to significant improvements in these areas, contributing to overall better health outcomes.61
A recent meta-analysis published by the European Society of Cardiology and the University of Massachusetts Amherst highlights the significant health benefits of walking 5,000 to 7,000 steps per day. This study, which analyzed data from 15 studies involving nearly 50,000 participants, found that walking at least 7,000 steps daily can reduce the risk of all-cause mortality by 50 to 70 percent compared to those who walk fewer steps. This reduction in mortality risk was consistent across different age groups and genders, indicating that increasing daily step count is a universally beneficial strategy for enhancing longevity.62
The study also emphasized that even a modest increase in daily steps could lead to substantial health benefits. For example, an additional 1,000 steps per day was associated with a 15 percent reduction in the risk of dying from any cause. Similarly, walking 500 more steps per day correlated with a 7 percent decrease in the risk of cardiovascular disease mortality. These findings suggest that people do not need to reach the often-cited goal of 10,000 steps per day to experience significant health benefits; even moderate increases in physical activity can have profound impacts on health and longevity.63
Further supporting these findings, a study from the National Heart, Lung, and Blood Institute (NHLBI) involving more than 2,000 middle-aged adults demonstrated that those who walked at least 7,000 steps per day had a significantly lower risk of death over an 11-year period. The study also found that step intensity did not significantly affect the risk of death, underscoring the importance of total step count over the pace at which the steps are taken. This reinforces the notion that incorporating more steps into daily routines, regardless of speed, can be a simple yet effective way to improve health and extend life expectancy.64
Now that we’ve discussed the health and longevity benefits of walking every day, let’s discuss another biohack within walking itself. Walking after a meal can be likened to giving your metabolism a gentle nudge, much like stirring a pot to keep its contents from settling. This simple activity not only aids digestion by encouraging the smooth transit of food through the gastrointestinal tract—thereby reducing bloating and discomfort—but also plays a crucial role in regulating blood sugar levels.
By enhancing glucose uptake by muscles, post-meal walking prevents insulin spikes and the subsequent storage of fat, akin to putting excess energy to immediate use rather than storing it away. This improved blood sugar control is essential for weight management and reduces the risk of developing type 2 diabetes. Additionally, walking increases overall energy expenditure, contributing to a higher calorie burn throughout the day. By incorporating regular post-meal walks, you can effectively boost your metabolic health and support weight loss, turning a simple stroll into a powerful tool for better health.
A study published in the European Journal of Nutrition investigated the effects of walking after meals on glucose response with varying carbohydrate content. The study involved healthy young volunteers and found that a 30-minute brisk walk after meals significantly reduced the glucose peak, regardless of the carbohydrate content or macronutrient composition of the meal. The findings suggest that incorporating a brisk walk after eating can improve glycemic control and might be an effective strategy for managing blood sugar levels and enhancing metabolic health.65
Meal pairing, also known as food sequencing or meal sequencing, involves consuming different types of food in a specific order to optimize metabolic health, particularly blood glucose levels after eating. The concept is based on the idea that the order in which you eat your food can significantly impact how your body processes and responds to different nutrients, especially carbohydrates.
Jessie Inchauspé, a biochemist and founder of the Glucose Goddess movement, has made significant contributions to understanding how meal pairing can optimize metabolic health, facilitate fat loss, and regulate glucose levels after meals. Her research emphasizes the strategic combination of foods to minimize blood sugar spikes, which are critical in managing insulin sensitivity and overall metabolic function. She advocates for the inclusion of fiber, proteins, and healthy fats at the beginning of meals to slow down glucose absorption—this approach helps in maintaining steady blood glucose levels, reducing the risk of metabolic disorders such as diabetes and obesity.
Inchauspé’s work also highlights the impact of meal sequencing on fat loss. By preventing large glucose spikes, the body reduces insulin secretion, which is pivotal in fat storage. Lower insulin levels facilitate lipolysis, the breakdown of stored fats into free fatty acids, which the body can then utilize for energy—thus, the deliberate pairing of foods can support weight management and fat-loss efforts. Moreover, her research underscores the importance of avoiding refined carbohydrates and sugars, which contribute to significant glucose fluctuations and subsequent insulin spikes, promoting fat storage.
Inchauspé’s research provides practical guidelines for managing post-meal glucose levels. She suggests consuming vinegar-based dressings or a small amount of apple cider vinegar before meals to enhance insulin sensitivity and slow down gastric emptying. Her studies also emphasize the benefit of physical activity post-meal, such as light walking, to facilitate glucose uptake by muscles, thereby reducing blood sugar levels. These simple yet effective strategies are integral to maintaining metabolic health and preventing long-term complications associated with chronic hyperglycemia.66, 67, 68, 69
Other studies support Inchauspé’s research. A significant one, for instance, found that consuming vegetables and protein before carbohydrates resulted in a substantial reduction in glucose levels after meals. In this study, participants who ate carbohydrates last experienced a 28.6 percent reduction in glucose levels at 30 minutes, a 36.7 percent reduction at 60 minutes, and a 16.8 percent reduction at 120 minutes compared to when they consumed carbohydrates first. Researchers also observed a 73 percent decrease in the incremental area under the curve for glucose, indicating a significant reduction in overall blood glucose exposure over time.70
Another study highlighted similar findings, showing that eating carbohydrates last, after protein and vegetables, effectively lowers post-meal glucose spikes. This approach helps to slow down carbohydrate digestion, leading to a more gradual increase in blood glucose levels. This method not only helps manage glucose levels but can also improve insulin sensitivity and overall metabolic health.71, 72, 73
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What I love about everything I’ve shared in this book so far is that these tools harness your inner physician (innate intelligence) to go to work for you. Never forget, your body is designed to self-heal. It has the world’s greatest physician within every cell, waiting to repair and heal it, as long as you remove the interference.
Now that we’ve done our job identifying the main interferences and the best tools for harnessing innate intelligence, are you ready to put all this information into action? Then let’s get you on your 30-Day Metabolic Freedom Reset!