Objective: Maximize metabolic benefits (hormones, insulin sensitivity). Minimize time spent and risk of injury.Key tactics:<ul><li>Warmup</li><li>Spend majority of your gym time on hip-hinge exercises — deadlift, squat, leg press.</li><li>HIIT - high-intensity intervals: they deliver greater metabolic results.</li><li>Minimize sitting. Get a standing desk for e.g. </li></ul>

Optimal Exercise

Objective: Get plenty of restorative deep and REM sleep on a regular basis.Key tactics: <ul><li>Measure the stages of your sleep</li><li>Block blue light 3-4 hours before sleep</li><li>Have your bedroom dark and humid</li><li>Wake at exactly the same time each morning</li><li>Evaluate things that seem to help or disrupt sleep.</li></ul>

Sleep Hygiene

Objective: Maximize stress resilience, social support, sense of purpose. Eliminate bad moods.Key tactics:<ul><li>Daily meditation</li><li>Psychotherapy</li><li>Never, ever lie about anything to anyone.</li><li>Have more sex.</li></ul>

Mental Health

Objective: Discover your bugs and fix them if possible. Key tactics:<ul><li>Blood testing.</li><li>Genetic testing.</li><li>Other (fat %, CIMT, heart tests, CGM, Toxins, microbiome, allergies). </li></ul>

Medical Testing

Objectives: Minimize insulin levels, maximize glucose disposal, optimize various growth factors towards things we want (e.g. muscle) and away from what we don’t want (e.g. cancer).Key tactics:<ul><li>Do not eat sugar in any form. Sugar is poison</li><li>Do not eat processed foods. Eat natural food instead</li><li>Do not eat cheap industrially-farmed animal products</li><li>Eat mostly plants</li><li>Eat organic when possible, especially when discussing animal products</li><li>Try keto diet.</li></ul>

Optimal nutrition

<ul><li>Is it scientifically sound?</li><li>Is it logically sound? (i.e. is there a sound explanation behind the tactic?)</li><li>Is the estimated cost (risk, money, time/energy) worth the estimated benefit?</li><li>Do independent smart experts (e.g. doctors) agree with the approach? Do they actually practice the approach themselves and with their families?</li><li>Do I track my objective/subjective </li></ul>

Questions to ask before trying biohacking

This post is about how to use modern science and personalized medicine to make yourself healthier, more productive and happier. Every day. Executive Summary (key points): I am a tech CEO who wanted to have better energy, mood, focus, happiness, confidence, willpower, intelligence, health and longevity.