Tag: happy

Hacking Insulin Resistance with IC-5

I am experimenting with the Biotrust product IC-5 to see what affect it has on my battle with insulin resistance.  I am combining this with the keto diet and intermittent fasting.

What is IC-5? It is a blend of chromium, berberine, cinnamon bark extract, naringin and biofotiamine specifically designed to support a healthy metabolism and control blood sugar. For all the specifics and the product information, click here.

I decided to try this because berberine has a similar effect in the body to metformin, which is used to control blood sugar in diabetics.  Because I am not there yet I don’t need (or want) something as strong as metformin, so berberine was a good choice to start with. Berberine is used to control blood sugar, promote weight loss, and regulate metabolism.  (For more information on Berberine, click here for an article from Healthline.com.)

When taken as directed, I noticed a difference in how I metabolize food. Meaning, I don’t crave anything, and I have level energy without spikes or drops in my blood sugar. I don’t eat much in the way of carbohydrates, so I don’t get “sugar spikes” but I do notice more energy when I have eaten followed by a drop a couple hours later. This product seems to take that away.

I dropped a few pounds the first two weeks of taking it. It leveled off after that. Not sure if I am doing something different, but I will try to figure that out and update this post.

I have a family member who started taking this at the same time. She has noticed her hair stopped falling out and also reported feeling more energy overall versus spikes. She does eat carbohydrates, and still reports feeling a difference. No weight loss either – but she also eats food I wouldn’t even consider eating. I don’t know if she is lucky or crazy.

So far I am impressed. I will continue taking this and see what happens long term.

Please note: this is what I am doing and this is not medical advice. It is biohacking, which most medical professionals do not appreciate, and it is my experience. I am not suggesting or promoting any products,  it is just what is working for me.

 

PROMO ALERT!!

Free Kindle downloads this weekend in honor of the audio book release!  You can also get the audio book for free here.

Click on the link under Get the Book to grab your free copy starting tomorrow.

Happy reading!

A Must Listen To Podcast Episode

Short post today because I want to say only one thing:

You must listen to this podcast.

If you are: keto, thinking about keto, curious about keto, just getting into biohacking, have any health issues you want to find a way to get rid of, looking for a way to increase energy, looking for a way to lose weight, want to erase brain fog, want to improve your memory, or human in any way, you MUST listen to this podcast. 

This episode is from BioTrust Radio and it features Shawn Wells (my biohacking mentor, formulator of most of the supplements I use and founder of Zone Halo Research – you can find him on Instagram @zonehalo, or on his website). It is called The ABCs of the Keto Diet: Avocados, Bacon, Coconut oil, and beyond!  You can find it on iTunes as well as here.

I am fired up about this episode because not only is it everything keto, it goes into so much more that we are all struggling with. It may be a long episode (just short of 2 hours) but it is worth every second. Play it in the car while stuck in traffic if you have to, just get through it. It is jam packed with great information. Shawn Wells is a wealth of information and we are fortunate that he shares it with us…and for free! You will be doing yourself a disservice if you don’t take advantage.

So, happy listening! Hope you find something useful.

Favorite Biohack #9 – External Testosterone Cream

Another disclosure on this one:  Consult your physician before using this.  This is my experience based on my particular situation and it may be different for you.

Back when I was trying to figure out what was “wrong” with me, I had a full panel of lab work done and in doing so, discovered that I was not producing anywhere near the acceptable level of testosterone.  Because my health insurer decided I didn’t need the prescribed medication regardless of what my doctor said, I turned to biohacking.

Enter testosterone cream. I tried a few before settling on the one I use now (click here for the details) from BioLabs Pro. I like this one because its not greasy and absorbs well, so it easily fits into my post-shower ritual.

I noticed a huge difference in my attitude using this. For example, I stopped crying over EVERYTHING, which was really annoying. I gained my normal edge back, and a little more bravado as well.  (I did manipulate this when I discovered I don’t like going over obstacles during Spartan training. A little more cream and over I went with no problem. I don’t condone this, fyi. It worked, but probably not the best idea I have ever had.)  I would like to say I put on more muscle using this, but it could also be from increased weight training. I would also like to say I was leaner (before getting sick) but that may also have been due to the increase in workout intensity.

You will deal with some acne while adjusting to this, as it is a hormone, but it went away after a few months. The annoyance factor of that was offset by my skin healing faster.  I also noticed a need for stronger deodorant. That did not go away. Be prepared!

There are also some nasty side effects to testosterone supplementation, such as an increased risk of cancer. and some lesser ones like increased hair growth,  changes in sleep and appetite, and headaches. (For the full list from the Mayo Clinic, click here.) Definitely get your lab work done before taking this on because if you don’t need it, it may not be worth the risks.

Small annoyances aside, I feel better overall when I use this cream. I simply function better.  To me, it is worth trying just for that.

*image from BioLabs Pro site

Favorite Biohack #8 – Exercise

Let me start by saying that my daughter says I should have moved to this number one.  Apparently I am crazy and obsessive about exercise. This from a teen who thinks exercise is getting up to go to the kitchen…but I digress.

I am not going to beat a dead horse and tell you exercise is important. You know it is. What I am going to tell you is why its one of my favorite biohacks.

Exercise a biohack because it is a fast, easy, and proven way to change how you feel immediately, and it changes both the way your body functions and your body composition based on the effort you put in.  In other words, you are doing something that makes your body act in a certain way.

I work out five mornings a week and rest two. I work out in the morning because it gives me endorphins, and that means I start every day with my stress worked out, endorphins flowing and feeling energized  Plus it is done, so I don’t have to think about it for the rest of the day, worrying about when I will get to it and thus adding stress.

My regular daily workout is P90X3. I do it at home because it works with my schedule, and I enjoy it. Enjoying your workout is key – you are not going to do what you hate. I found something I like so I actually look forward to it. Most days, anyway – I am not superhuman and some days it takes a bit to get me off the sofa.  However, it is a lot easier to get off the sofa for something you enjoy.  I like being at home because I do it when I want and I don’t have to sit in traffic, deal with the locker room, wait around for equipment or a class time, or deal with the gym hours. All of that would be a source of stress for me, and that negates the point of a stress reliever!

When I exercise, I feel better about myself. I am still struggling with the hormonal issues that made me start biohacking, so when something happens (like being sick for two months, which just happened) I still gain weight. However, as soon as I am able to I am back to the workouts, and even though I still have some weight to work off from this last round of illness, I feel like I am doing something about it. I do not like the feeling of being helpless and if I didn’t work out, I would feel like my physical condition is out of my control. I also feel stronger and able to do more.  For my crazy life I need to be able to do more, and this is my key to making sure I can keep up with myself.

We all know cardiovascular health increases with exercise, so I will only say that I think its nice to be able to go up a flight of stairs and not be winded.

Exercise increases BDNF, an important factor in memory, focus and overall cognitive function. If you would like a more scientific explanation of that, please refer to this article from the Harvard Health Blog from the Harvard School of Medicine.  For this blog, suffice it to say that it clears the brain fog that we can feel from a number of different factors. It is amazing what you can accomplish without brain fog and with increased focus.

I touched on the stress relief factor, but it bears mentioning again. Exercise can reduce the damaging effects of stress by reducing stress, but also by increasing your ability to deal with stress. It increases the cheicals in your brain that are responsible for mood regulation and calm, and it promotes cellular rejuvenation, which helps your body defend against and repair the damage that stress does to your systems.

The benefits of exercise go far beyond just losing weight. If you already exercise regularly, awesome! If not, just try it. Find a class or an activity that works for you, give it a week or two and see what happens. See how you feel. Then let me know!

 

P.S. I am in the photo above –  this was my first time doing Acroyoga at SunSpark Yoga. If you haven’t done this, do it. Its a lot of fun!

Favorite Biohack #7 – Infrared Sauna

Warning, this post contains information on sex. It is basic and vague, but it is there.

Men: this is one you may not want to read. You are welcome to, but consider yourself warned – it contains information you may not want.

I covered the sauna recently in its own post, but I wanted to revisit it because I realized the sauna has had a benefit to me that I didn’t address.

In my book, I touched in the changes that occur in the female body during aging, one of which is a biological change in the nether regions. (Last chance to stop, guys!)  As I mentioned, in addition to dryness, your skin thins and tear easily, and the combo can make sex painful.

What does this have to do with the sauna? I remember hearing on the One Life Radio show with guest Shawn Wells that he found that infrared sauna visits had a positive effect on the skin of the elderly while working in a nursing home. They bruised less and the skin didn’t split as easily. (Shawn explains it better; I think this is the episode here.)  I had forgotten about this until this week, when I was thinking about how my own skin didn’t seem to be as affected by rough play with my dog as it used to be even a year ago.

Infrared sauna helps to regenerate you at the cellular level. Essentially this means that your cells function better following a sauna visit, and a healthy cell creates new healthy cells. The inability to generate new skin cells causes our skin to thin as we age, which is part of why it tears so easily. Promoting the generation of new skin cells will help thicken skin, and the benefits of this affect all skin, including where it counts.

I have no idea if there is any research to support this specific benefit because I haven’t researched it. It makes sense that it would – skin is skin.  I will tell you that I have noticed a positive difference. (Don’t worry – that is all the detail you are going to get!)

I promised to update you on any new discoveries in this area in my blog, and this is what I have found in this area since writing the book.  Hope it helps.

Favorite Biohack #4 – Exogenous Ketones

Exe-what?? That is what I said when I first heard the term exogenous ketones. Had it not been from someone I trusted (the almighty Tim Ferriss, who you can find here) I probably would have thought it was something made up and overlooked it. However, when Tim says try something, I have learned to try it – with some exceptions, of course – and now it makes my list of top hacks.

Exogenous ketones are BHB (beta-hydroxybutyrate) salts. Ketones are produced naturally and used for energy by your body when fasting or when carbohydrates are restricted. They are referred to as energy on demand, and in my experience, that is exactly what occurs. Ketones are easily accessible to the brain, more so than glucose, so when in a state of ketosis or taking ketones, the brain also has a ready supply of fuel. This adds to clarity and focus, and often enhances mood as well.

Exogenous ketones are essentially packaged ketones that are ready for you to take when needed. Common uses are before a workout, to extend a fast, to provide instant energy and focus if you are in an afternoon slump, to get back into ketosis after consuming sugar, or added to your morning coffee.

There are powders, liquids, bars, drinks, creamers…whatever tickles your fancy, there is a way to get your ketones. I started with a liquid that tasted like sea water and looked like…well,I probably should not say what it looked like but let’s just say it was not my favorite presentation. I tried disguising the taste in all sorts of concoctions and finally decided to just down it.  The result was worth a moment of sea water and besides, who hasn’t drank sea water on multiple occasions without getting the energy and focus afterward. I tried a few different types of powders, coffees and creams after that and finally settled on my favorite, Keto/OS from Pruvit. It is combined with powdered MCTs and the jolt of energy, mood enhancement and focused mind that I get is worth dealing with its odd taste. (You stop noticing the weird taste after a while, I promise.) I have the caffeinated version for mornings, the non-caffeinated version for any other time of the day, and the Kreme for midday hot cocoa (Keto Hot Cocoa – half a mug of water, half heavy cream, a heaping scoop of cacao, and a packet of Kreme. Tasty and good for you too!).

When I am asked about ketones by someone for the first time, I often recommend KetoForce’s Keto Sports liquid, which you can find by clicking this link. It is a good entry into what exogenous ketones can do for you without some of the interesting side effects of the more powerful ones (also known as disaster pants – see the Bulletproof blog here for an explanation of that.)  It is what I started on as well.

If you are ready to go straight to the top (in my opinion, at least) you can find Keto/OS or other Pruvit products through my affiliate link here or by going to their website.

I am not joking when I say this is energy on demand. I wish I had known about this when my daughter was little, and wish more people knew about it now. We don’t have to be tired all the time, we just need exogenous ketones!

Let me know if you have questions, and if you have tried them,  what your experience has been with exogenous ketones.

Favorite Biohack #3 – Intermittent Fasting

After being a slave to my blood sugar for years, I knew fasting wouldn’t work for me. I tried those juice fasts everyone did back in the day, and I was ready to kill someone on day 2, so that was it for me. I was NOT trying it again, I didn’t care who said what.  Enter a hormonal imbalance and a hefty tire around the middle, and suddenly I was a little more open-minded.

I was all in for the low carb diet and even adding fat back into my diet. My energy skyrocketed when I did that, and the pounds melted off, until that dreaded last ten pounds.  Reluctantly, I agreed to try Intermittent Fasting for a few days, mostly because my mentor promised I would see a benefit and I wanted to prove him wrong so he would stop hounding me about it.

The theory behind intermittent fasting, also known as IF, is that it forces your body to use its stored fat instead of having a steady supply of food to use. By restricting calories to certain intervals, it prompts your body to release Human Growth Hormone (HGH) and insulin, both of which are the primary hormones that cause release of fat stores. Insulin also regulates blood sugar, and when properly released into your system, you can use your stored fat for energy instead of crashing.

I decide to go for a 16 hour fast because that apparently has the best benefit. I thought I was going to die at about hour 12. I was used to getting up, having bulletproof coffee and working out, followed by breakfast. But on this morning I watched the sunrise over black coffee, worked out fasted and was then flat on the floor until hour 16. Keep going, my mentor said. I was promised it would be worth it and that it would take a few days to adapt.

It took three days to adapt. Those three days were rough, I have to admit. On day three, I limped through my workout, made it to hour 16 and gulped down a bulletproof coffee, and then it hit me. I had more energy than I knew what to do with. My brain was firing on all cylinders and then some. I was insanely happy. A new day had dawned for me, and I was officially in.

So much for proving my mentor wrong. It was looking like I was going to have to tell him he was right.

I kept it going to for a few weeks, during which time I was so energetic and happy I could barely stand myself. I even had someone tell me I was too happy and needed to be brought down, because no one wants to be around that. (To that I said ‘Fine!’ and walked away. If I am too happy for you, that is your issue, not mine.) My waistline decreased noticeably, and so did my appetite. It all but went away and I would forget to eat. Who forgets to eat!

I still wasn’t entirely convinced for some odd reason, so I let the fasting go when I went away for a weekend. I noticed an immediate change in energy and mood. When I returned I went back to it, and BAM! Back to being happy.

Ok, I said to myself, this is the real deal. I played with timing, anywhere from 12-16 hr fasts, even going as high as 26 hours on a couple of occasions.  I have found 16 hours to be my sweet spot, when I get the most impact on energy, appetite and mood.

Unfortunately, as I write this I am just coming off a lengthy illness, during which time both the keto diet and IF fell off for me. My mid-section can tell, so I am getting back into both again and it feels amazing to be doing so. I graduated into 16 hours of fasting this time, so I didn’t feel like I was ten seconds from a murderous spree. It took about a week and I am back to 16 hour fasts and back to feeling the way I like to.

If you are interested in trying IF, graduating into it is a good way to do it. Start with 12-14 hours, whatever you can handle, and work up from there. Before long you will start to notice changes in your  appetite and it will feel natural to go longer and longer. Once you have experienced the elevation in energy and mood, you will want to keep going. Experiment with different fasting and feeding periods to find what works for you.  A 9am – 5pm feeding period works for me, and fasting overnight. (I do take exogenous ketones pre-workout to give me enough energy to get through a strenuous workout; watch for the blog post on that.) You can vary your fasting/eating times to tailor it to your schedule.

Don’t believe me yet? Here are a few resources for you to do your own research.

Here is a Google search of people who have had success with IF.

Here  is a post on LifeHack, a biohacking website.

Here is an article from Healthline Magazine.

Here is a post from Diet Doctor.

As with anything I post about, I recommend you do your own research. If you decide to try it, let me know what you think. I would love to see you on one of the above searches as a success story!

 

 

 

Favorite Biohack #2 – The Keto Diet

Endless lettuce, always tired, perpetually starving and uncontrollable grouchiness is what dieting means to most people. Sounds like heaven, said no one, ever. With the keto diet, there is a better way.

I have been low-carb for as long as I can remember. Going back to the late 90s, when Jennifer Aniston became the new It girl and was on the Zone Diet, she introduced us all  to a diet of lean protein, fruits and veggies with no processed carbohydrates or diary. I figured out then that I felt better without carbs, and had been doing some modification of that formula until I discovered the keto diet.

If you read my book, you know that I wasn’t just low carb. I was also low sugar (limited fruit) and low-fat (no dairy), which didn’t leave much out there for me to consume. I was addicted to anything that claimed it was low fat and low sugar, and stuck in a never-ending cycle of eating what I thought was right, starving, binge eating carbs because I needed energy, and feeling bad about myself for doing it. It’s no wonder I was grouchy and a slave to my blood sugar.  All that changed when I found ketones, and shortly thereafter the keto diet.

In a nutshell, the keto diet is an ultra  low-carb diet that limits all foods that contain sugar or convert to sugar. However, you eat healthy fats, so your body still has something for fuel. I eat bacon, olive and coconut oil, nuts, cheese, red meat, and even red wine in moderation.  I don’t eat pasta, potatoes, rice, or any other grains. I must admit that I will cheat with the occasional sweet potato. I love those. Aside from that, I don’t really miss any of it. I am happy, energetic and satiated. All the time. Not many people on a “diet” are able to say that.

Am I super skinny? No. I never will be, I am not built that way. What I am is in decent shape, strong and happy. That works for me. I also don’t feel like I am on a diet. I eat this way because I choose to, because it is what feel right for me. It is what fuels me and allows me to do what I do without diet pills, stimulants or other “miracle” pills.

The science behind the keto diet is strong and compelling. Unfortunately, so is the army of uninformed that are against it. In my opinion, those against it fail to understand that different diets work for different people, based on each person’s makeup and circumstances. That aside, lets talk about what the science has found in support of keto.

The name keto comes from ketones, which is a what your body produces when food or carbohydrates are restricted for an extended period. Put simply, ketones are what happen when the body converts your stored fat to a fuel that your body can use.

When in a state of ketosis (producing ketones), your body will use stored fat as its fuel. This helps with weight loss and energy.  It also helps with memory and focus, because your brain uses this same fat for its fuel. With a steady supply of healthy fat and ketones, your brain is never lacking in what it needs to function, so you don’t feel brain fog, scattered or like you just can’t think straight. (Not from food, at least. Life still happens.) With a constant source of usable energy, you don’t get blood sugar dips accompanied by grouchiness and tiredness.

The science is best explained by those who do it for a living, so I will defer to Dr. Josh Axe, who explains the principles behind the keto diet and why it works here, and the Ketogenic Bible by Dr. Jacob Wilson and Ryan Lowery. There is more information in this book than you can imagine, and it runs the gamut from how to do the diet to its potential effects on diabetes and cancer. It’s definitely worth a read.

If you aren’t up for a big book, check out the podcast Keto for Normies at ketoconnect.libsyn.com.

You can can also follow some keto and fitness rockstars like Dominic D’Agostino, Joe Rogan or Ben Greenfield on Facebook, Instagram and Twitter.

For an easy to follow guide, check out the Diet Doctor website, which you can find here:  https://www.dietdoctor.com/low-carb/keto. You will find tips, tricks, recipes, and a great explanation of how and why the keto diet works.

I could go on about keto all day (which apparently I do, and I am often told to pipe down at home) so I will stop here. If you would like more information on this subject, check out the people above, or just let me know. I am happy to expound. My family will be happy that I have someone else to talk about it with too.