By Chantea Goetz
#BioHackerNation Chicken Parmesan BioHacker Style is Here!!!!
Chicken Parmesan is a delicious Italian dinner that paired with a great glass of wine is a treat. Unfortunately it can become a carbohydrate disaster, ripping your body out of ketosis and exposing ones gluten sensitivities creating a disaster of a day.
BioHacker Chicken Parmesan is a far cry from what you might order at an Italian restaurant. The restaurant recipe is coated in processed white flour and breadcrumbs. It is then fried in processed industrial vegetable oils. Then it’s drenched in sugary jarred tomato sauce and served atop a bed of noodles.
Instead of the destruction of your body, I have instead biohacked a new recipe that your body will not only smile for but work better for you. Bon A Petit!
3 eggs (organic free range)
¾ cup organic almond flour
1 tablespoon organic onion powder
1 tablespoon organic garlic powder
½ teaspoon organic red pepper flakes
½ teaspoon pink Himalayan salt
8 boneless, skinless free range chicken breasts
2 tablespoons organic ghee
Handful organic fresh basil leaves
1 jar organic tomato sauce (with no sugar added)*
8 slices organic grass-fed mozzarella cheese
Mixed greens (organic)
Organic extra-virgin olive oil and balsamic vinegar
1. Preheat the oven to 450°F.
2. Whisk the eggs in a bowl until frothy. Set aside.
3. In a separate bowl, mix together the almond flour, onion powder, garlic powder, red pepper flakes, and salt.
4. Dip the chicken thighs into the eggs, then dredge them in the almond flour mixture.
5. Melt the butter in a skillet over medium heat.
6. Place the chicken thighs in the skillet and cook until golden brown and the juices run clear, about 3 minutes on each side. Cook in batches, if needed, and add more fat to the pan as needed.
7. Fill an oven-safe skillet (or 9x13-inch baking dish) halfway with the tomato sauce and place the chicken thighs in the sauce, cover with a lid or foil, and roast in the oven for 10 minutes.
8. Uncover and top each piece of chicken with a slice of cheese (if using). Bake, uncovered, for 10 minutes more.
9. Serve topped with fresh chopped basil, and a side salad of mixed greens drizzled with olive oil and balsamic vinegar.
After the chicken parmesan is done cooking, lightly brown the cheese by setting the oven to broil, and cooking a few minutes until the cheese lightly browned. (Keep an eye on it so it doesn't burn!)
*Make extra as the leftovers are even better!!!
#BioHackerNation #BioHackHumans #ChanteaGoetz #MadScientist #ChickenParm #BioHackerChickenParm
By Jim Goetz
The gluteus maximus muscle is one of the most prominent and prolific muscles on the human body. It's a sign of dominance as the gluteus maximus muscle is the prime contributor to athletic abilities such as running and jumping. It is also a good indicator of chronic pains should one have a deficient gluteus maximus.
The gluteus maximus muscle is one of the largest in the body and responsible for movement of the hip and thigh. A quick anatomy lesson- all muscles have antagonist muscles to them. These are muscles that move in the opposite direction and work synergistically in order to prevent the prime mover (in this case the gluteus maximus) from excessive movement. The antagonist muscles of the gluteus maximus are: the psoas major, psoas minor, illiacus, and illiopsoas (the aggregation of all of these previously mentioned muscles). The combination of these muscles is collectively known as the “hip flexors”. The gluteus maximus is a hip extensor.
The position in which accommodate most of our days is sitting. We sit at work. We sit while driving. We sit while eating. We even sit while sitting. While seated, our gluteus maximus is elongated and hip flexors shortened. Excessive shortening of a muscle causes chronic tightness and with chronic tightness comes a plethora of pain. As the psoas muscle directly attaches to the lumbar spine; should it be chronically tight, your spine may not move properly through it's full range of motion. As a result, other intrinsic and extrinsic muscles in the low back region may become chronically tight, fatigued and result in inflammation to the region. The word inflammation is universal for pain. Where there is inflammation, there is most likely pain.
Taking a look at the vanity side of the gluteus maximus; most top athletes have a prominent buttocks. The power generated from their back side helps with their success. Thus from a psychological perspective, most individuals prefer others with a developed tuckus.
Developing the gluteus maximus is not a simple task. Simply standing and walking is not going to build strong, effective and functional glutes. People walk miles and miles each day and still have a flat back side.
There are a few exercises that are highly effective. They have been found effective through extensive research to determine which motions create the highest firing of muscle fibers.
The absolute most effective exercise (as per research at the publication of this article) to build glutes (focusing on hyperextension) are the single-leg bent leg reverse hyper (122%), hip thrust (119%), pendulum quadruped hip extension (112%), bent-leg reverse hyper (111%). As most gyms or homes do not have a single-leg bent leg reverse hyper machine; let's focus on the hip thrust.
The Hip Thrust is a glute exercise designed to improve your strength, speed and power and results in hypertrophy (nice booty) by performing the movement of optimal hip extension. This means optimal power.
Many exercises so many perform are leg presses, squats and lunges. While these are decent movements, they do not fully maximize hip extension and your glutes are not fully engaged. These movements may look cool but you must realize your optimal goal. Do you want to do what looks cool or achieve your goal?
Placement of Feet, Neck and Hands
Your feet should be directly under your knees. When you fully extend your hips into the lift, your knees will make a 90-degree angle with the ground.
Your neck should ALWAYS remain neutral. Pretend you have a fresh egg under your chin throughout the lift—if you squeeze too hard, you'll break it, or if you lift up your chin, you'll drop it. Place your hands either on top of the bar or directly under the bar, once you have lifted it off the ground.
Once you have taken the necessary steps to set up the thrust properly, use correct form throughout the lift. It's important to engage your glutes throughout the lift. Before the lift, visualize your brain sending messages to your glutes to help your body understand where you should be "feeling it."
The lift should be executed smoothly with the glutes lifting the majority of the weight. It's not the end of the world if you feel it in your lower back—but that's probably a sign that it's weak. If you perform it properly, you should feel a nice strong pump in your glutes.
Common Mistakes and Bio-Hacks to Overcome Them
Sometimes individuals state they feel it in their quads and not their butt.
1. Bring your feet closer to your butt.
2. As you push your gluteus maximus directly up to the ceiling, push outwards with your feet as you drive through your heels. This will help better engage your glutes.
3. If you still "feel it" in your quads, realize you are pushing back into the box/ mat/ ball and not fully thrusting your glutes straight up. Visualize moving your glutes straight up and straight down with no deviation towards your feet or head.
How Much, How Often?
If you wish to go full tilt and marbles to the wall....
1. Complete this movement on 3 non- consecutive days per week with no more than 1 day in between.
2. Day 1- 3 sets 13-15 repetitions
3. Day 2- 3 sets 9-12 repetitions
4. Day 3- 3 sets 6-8 repetitions
*Note that 3 sets is for the advanced individual. If you have just began to utilize resistance training into your routine, then you will achieve the same benefit from 1 set. For the experienced individual or athlete, 3 sets is more appropriate.
Lather, rinse and repeat for the next few weeks and begin to notice a change. Lather, rinse and repeat over the next few months and adjust your program with an educated and experienced strength and conditioning coach and truly notice a difference. Lather, rinse and repeat over your lifetime and reach new levels of success.
*There are variations on this but for simplicity sake, advanced human performance strength and conditioning programming was omitted.
Start this now...today...this moment...and you will be well on your way to not only a nice dunka-dunk but also increase your ability to jump higher, run faster, attract a mate and reduce your chances of low back pain.
#BioHackerNation#BioHackHumans #BioHackerButt #BioHackGlutes #madscientist
1. Netter, Frank H. Atlas of Human Anatomy. Philadelphia, PA: Saunders/Elsevier, 2006. Print.
2. Andersen, Vidar; Fimland, Marius Steiro; Mo, Dag-Andrè, et. al., Elecromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift and Hip Thrust Exercises: A Cross- Over Study. Journal of Strength and Conditioning Research. January 30, 2017 (PDF)
3. Zourdos, Michael C.; Jo, Edward; Khamoui, Andy V. et. al., Modified Daily Undulating Periodization Model Produces Greater Performance Than a Traditional Configuration in Powerlifters. Journal of Strength and Conditioning Research. March 2016 - Volume 30 - Issue 3 - p 784–791
By Chantea Goetz
#BioHackerNation we have been in the kitchen for countless hours. We have made the absolutely awful tasting to the now absolutely decadent. These #BioBrownies are #ketogenic, #enhanceyourperformance and #hearthealthy. They go great with some nut milk or flax milk or even some biodynamic red wine. Make them for your friends and family and be the talk of the town (in a very good way).
1/4 Cup Unsweetened Organic Dark Cocoa Powder
2 Tbsp Coconut Flour
3 Large Organic Free Range Eggs
14 Tbsp Organic Unsalted Butter
1/2 Cup Xylitol
1/2 Tsp Organic Vanilla
4 oz. 100% Organic Chocolate
25 g Unflavored Organic Grass Fed Whey Protein
1/2 Cup Organic Coconut Oil
1. Preheat Oven to 325 degrees.
2. Combine cocoa powder, coconut flour, and protein powder.
3. Add xylitol, eggs, vanilla and mix with a hand mixer. Mix until the volume of the mixture has tripled in size. Typically this takes between 3-5 minutes.
4. Melt butter and chocolate and mix with coconut oil.
5. Combine all ingredients together until all ingredients form a homogenous mixture.
6. Pour into a greased (butter) 8x4 loaf pan.
7. Place into 325 degree oven for 50-55 minutes.
8. Once brownies are done, allow to cool and enjoy!!!
By Jim Goetz
Colossal Coffee is not your average Cup of Joe.
Colossal Coffee is a performance drink that optimizes your energy and cognitive function. Colossal Coffee may help everyone from professional athletes to weekend warriors, driven CEO's and busy parents advance their daily performance in their activities. So, what’s in it?
What is Colossal Coffee?
1. Brew 1 cup (8-12 ounces) of coffee using filtered water with 2 ½ heaping tablespoons of freshly ground, contaminant free coffee beans. For optimal results, you may wish to utilize a French Press for ease of use and to preserve beneficial coffee oils that paper filters keep out.
2. Add 1 teaspoon to 2 tablespoons of Medium Chain Triglycerides (most specifically C8- caprylic acid).
3. Add 2 tablespoons of organic grass-fed, unsalted butter or organic grass-fed ghee.
4. Add 25 grams of organic grass-fed whey protein.
5. To make "Ancient Colossal Coffee", add 1 teaspoon organic green tea macha powder.
6. Mix in a blender for 10-20 seconds until it looks like a delicious latte.
Drink Colossal Coffee as your breakfast. Starting your day with cereal, pop tarts, granola, oatmeal, toast, fruit, or other carb-heavy breakfast staples will spike your blood sugar. You’ll get a quick burst of energy, but by mid-morning your blood sugar will crash, and you’ll be hungry, tired, and unfocused. Insulin levels will rise with this spike in blood sugar and your body will store fat as opposed to releasing fat for energy.
Starting your day with Colossal Coffee has some AMAZING BENEFITS:
Ditch the carb-heavy breakfast. Start your day with fat for fuel. For the fact that fat has 9 calories per gram as opposed to the 4 calories per gram in a carbohydrate, you are being smarter and more efficient with your intake. You’ll be limitless sharp for the next few hours.
How does all of this work then? As much fun as this may sound, it turns out there is a heck of a lot of science that goes into this breakfast.
Non-moldy coffee beans boost energy and brain function. Coffee has tons of antioxidants, which reduce your risk of chronic degenerative diseases and keeps your brain sharp. Other health benefits of coffee include:
The fuel put into your body is important. If you drive a Lamborgihini, it is unlikely you will put in an inferior fuel. You put in only the best of the best for your beautiful car. Your body is no different. Yet for some reason people have no problems putting inferior fuel into themselves. Garbage coffee can drain your energy and hurt your performance.
Organic Unsalted Grass-fed butter adds high-quality fats and nutrients to your system. The proper healthy fat will sustain your energy for hours, balance hormones, and boost cognitive function.
As with the type of coffee you are putting in your body, the type of butter you consume is just as important for the exact same reasons.
Medium Chain Triglycerides (MCT's) provide an excellent source of energy with no crash. MCT's are important because they raise fat-burning, brain-fueling molecules in your body called ketones.
Different types of fats (based on molecular structure) have different jobs. MCT's are more effective than plain coconut oil at raising your ketone levels, which helps your body operate from fat instead of sugar. This allows your body to burn fat as fuel as if you were a furnace, burning long and hot.
Going above and beyond, other benefits of MCT's are:
-Weight loss management
-Balancing blood sugar levels & improving insulin sensitivity
-Improving appetite by decreasing food cravings & increasing satiety
-Improving energy levels & oxygen capacity which equals better athletic performance
-Enhancing vasodilation for better blood flow in the arteries
-Treatment for migraine headaches
-Neuroprotective benefits for disorders that cause seizure
-Autism and improved behavior
-Mood stabilization in bipolar disorder (type II)
-Stroke prevention management
-Metabolic syndrome management
-Improving cholesterol levels (increase HDL)
Colossal Coffee and Ancient Colossal Coffee is just freakin awesome!!! Most people are looking for a magic bullet and cure all pill for all their ails. Colossal Coffee and Ancient Colossal Coffee is as close to this as possible. When you drink a cup of it, you’re full for hours and you become a furnace where the fuel is your own fat.
One of the most important factors of Colossal Coffee and Ancient Colossal Coffee is the whey protein aspect of it. Using unflavored Organic Grass Fed Whey is vital. Each evening you go to bed. As you are asleep, you do not eat for many hours. Instead of eating every three hours; your body still needs fuel to function. It will catabolize muscle in order to utilize the glucose stores within. You need muscle to function. You worked hard to gain the muscle you have. Why lose it when you worked so hard for it? Whey protein is highly bioavailable, meaning that it's absorbed into your body at a fast rate.
While some believe strongly in their vegetarian protein, it's not bioavailable. This means most of what you are taking in is not absorbed. You are wasting your money.
Proteins are the main building blocks of the human body. They're used to make various important things, both large and small. This includes tendons, organs and skin as well as hormones, enzymes, neurotransmitters and all sorts of tiny molecules. Proteins are also the building blocks of the contractile elements in muscle. Proteins are assembled from amino acids, smaller molecules that are linked together like beads on a string. Some amino acids are produced by the body's cells, while others must be gotten from foods. The ones that we must get from foods are termed "essential" amino acids. Proteins that supply all the essential amino acids are the best. Whey protein is loaded with amino's.
Whey protein is particularly high in important branched chain amino acids (BCAAs) like leucine, and cysteine. Leucine is the most anabolic (growth promoting) amino acid and cysteine can help boost levels of the cellular antioxidant glutathione, which is greatly diminished in your body as you age.
Whey protein appears to be particularly effective at stimulating growth in humans. Human breast milk is actually 60% whey, compared to 20% in cow's milk.
Whey is more than just a high quality protein source, it also contains other beneficial nutrients such as, lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins.
Beyond just muscle, strength and leanness, whey protein can provide numerous other health benefits. This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression.
Just Drink It.
Fat doesn’t make you fat. The low fat claims that have plagued society were based on biased research (See Seven Countries Study). After 60 years of low-fat propaganda, the “fat makes you fat” rhetoric is so engrained in our DNA that most people still fear fat, even though caches of research shows fat is not only harmless but extremely beneficial and even extremely necessary.
Eating more fat is the single most powerful way to hack your cravings, turn your brain on, lose fat, and balance your hormone levels. Fat is your friend!!!
Butter isn’t then enemy. However, if you think you may not digest fat too well, realize that it may take your body a week or two to fully turn on its fat digestion systems when you make the switch to healthy fats in the morning. Regardless, you should feel it's positive effects immediately.
If you need a digestion boost, consider a temporary supplement of HCL and lipase to your routine with your Colossal Coffee.
This new routine may be different. It may seem bazaar to many. Science says, "It Works". Objectivity is far more beneficial than subjectivity. Get the objectivity in your mind and let the duo run together.
Optimize and advance your daily performance. Make Colossal Coffee or Ancient Colossal Coffee part of your day, each and every day, and get the advantage over your competition.
Gobson AA., et al., Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes Rev. 2015 Jan;16(1):64-76
Chearskul S., et al., Effect of weight loss and ketosis on postprandial cholecystokinin and free fatty acid concentrations. Am J Clin Nutr. 2008 May;87(5):1238-46
Takeuchi S., et al., The application of medium-chain fatty acids: edible oil with a suppressing effect on body fat accumulation. Asia Pac J Clin Nutr. 2008;17 Suppl 1:320-3
Dulloo AG., et al., Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber. Eur J Clin Nutr. 1996 Mar;50(3):152-8
St Onge., et al., Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. Int J Obes Relat Metab Disord. 2003 Dec;27(12):1565-71
Baba N., et al., Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium chain triglyceride. Am J Clin Nutr. 1982 Apr;35(4):678-82
Hulmi, JJ, et al., Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51
Marshall, K. Therapeutic applications of whey protein. Altern Med Rev. 2004 Jun;9(2):136-56.
Kimball S., et al., Signaling Pathways and Molecular Mechanisms through which Branched-Chain Amino Acids Mediate Translational Control of Protein Synthesis. J. Nutr. January 2006
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Bounous G., Whey protein concentrate (WPC) and glutathione modulation in cancer treatment. Anticancer Res. 2000 Nov-Dec;20(6C):4785-92.
Lonnerdal B., Nutritional and physiologic significance of human milk proteins. Am J Clin Nutr June 2003. vol. 77 no. 6 1537S-1543S
By Chantea Goetz
#BioHacker Nation we have an AWESOME heart healthy #ketogenic treat for you. We wouldlike to introduce #ChocolateBioBark.
-3 tbsp Organic Unsalted Butter or Ghee
-25 g Organic Unflavored Grass Fed Whey Protein
-3 tbsp Organic Coconut Oil
-3 tbsp Organic Special Dark Chocolate Cocoa Powder
-3 tbsp xylitol
Optional: Walnuts, Almonds or any nut or nut butter of choice. For a fun and different idea, try a few drops of organic grade A peppermint essential oil.
1. Melt organic butter or ghee and organic coconut oil.
2. Combine melted butter and oil with organic special dark cocoa, xylitol and protein.
3. Mix until mixture is homogenous.
4. Add optional ingredients (optional).
5. Place baking dish in freezer until #BioBark is solidified.
6. Break into pieces and enjoy!
— with Chantea Goetz at New Jersey.
By: Jim Goetz
Listening to a very popular biohacking podcast each week, I hear the host talking about his, "extremely expensive urine". What he is eluding to is the amount of vitamins, minerals, herbs and the like are not being absorbed into his body and therefore being excreted out in his urine.
Why would anyone wish to do this? Why would one want to take their hard earned money and simply waste it? Personally, this author has no idea. Take a look at 95% of people who have a gym membership. They pay for their membership each month. Whether they show up or not is another story. The same concept goes with supplements. Many people fall prey to phenomenal marketing or stories written stating some vitamin provides a miracle cure. In looking for this "silver bullet" (there is none), people take too many vitamins and the youthful are no better than the elderly who take over a dozen pills each day. (One pill for x, another pill to counteract the side effects of that pill, and so forth).
Each year, countless hopeful individuals shell out literally billions of dollars on antioxidant supplements (nearly $2 billion, in fact, just on beta carotene and vitamins C and E alone- as Americans consume over 50 billion multivitamins and mineral tablets per year). This is done with the belief that they will lower their risk of cancer, heart disease, and the loss of memory and even stave off illness or reduce the time frame of an illness.
But wait!?!? Aren't mass does of anti-oxidants supposed to help? Let's get into the nitty gritty.
People take anti-oxidants as it is believe oxidation is bad and individuals look to prevent this from occurring within themselves. An example of oxidation would be leaving a nail outdoors. Over time, the nail turns to rust. This is due to an event known as, "oxidation". It would be crazy to think though that the element we need most to survive (oxygen) would also be that of our demise.
In 2007, a review of 47 randomized controlled trials, totaling 181,000 subjects, found that antioxidants increased mortality by 5%. Beta carotene was found to increase risk of mortality by 7%, vitamin A by 16% and vitamin E by 4% (vitamin C has no significant effect on mortality. The crazy thing about these statistics is that anti oxidants are heralded to this day as the anti-aging miracle cure! In reality, these particular anti oxidants are reducing ones life span!!!
Our bodies attempt to remain in a constant state of homeostasis. Quite simply, this means our body wishes to regulate oxidative stress. A simple way to understand this is by comparing it to emotional stress. When we are overwhelmed too quickly, we crumble. Over time though, we adapt to stress levels that are not so stressful anymore. We have adapted. Our bodies to the exact same thing. By adding large doses of anti oxidants to our system, we are throwing it off kilter just as if we ingested a large amount of toxins all at the same time.
When we exercise, we actually dramatically increase free- radical production in our bodies. However, these free radicals actually help the body to adapt to exercise. Many once believed that due to this increase in free- radical production, one should take anti oxidants to combat this. Quite the contrary has been discovered in that taking antioxidant supplements reduces exercise capacity and interferes with the benefits of exercise such as insulin sensitivity and boosting our resistance to disease.
Do not get me wrong in saying all antioxidants are bad. High dose antioxidant supplements are far different from the physiological levels of antioxidants found in fruits and vegetables. While antioxidant supplements may not be as beneficial as once believed (before reading this article), eating vegetables and fruit in moderation is a very good idea.
Before going to the fun part and seeing what each antioxidant truly does and does not do, it's important to know what free radicals are. It's time to go back to high school chemistry!!!
What is a Free Radical? (The Complicated Stuff Going on Inside Our Bodies)
Free radicals are a chemical species that possess an unpaired electron in the outer (valence) shell of the molecule. This is the key factor in the structure of this species and is the reason why they are highly reactive. This species is in reality composed of a group of molecular fragments that are capable of independent existence.
The fact that they are highly reactive means that they have low chemical specificity; i.e. they can react with most molecules in its vicinity. This includes proteins, lipids, carbohydrates and DNA. This means that in trying to gain stability by capturing the needed electron they don't survive in their original state for very long and quickly react with their surroundings. This is why free radicals attack the nearest stable molecule, "stealing" its electron. When the "attacked" molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade, finally resulting in the disruption of a living cell.
The purpose of antioxidants is to donate a free electron so the electron in the outer (valence) shell of the molecule becomes paired. The problem with overdosing on artificial antioxidants is that you may be donating too many electrons and creating further oxidation.
Vitamin C has long been touted to prevent and treat the common cold. Supplement claims state that it prevents and/ or reduces the time one has either the rhino virus or corona virus (common cold).
In order to accomplish this, mega doses of vitamin C would have to be taken. Considering our body does not absorb more than 250 mg per day, it is impossible for us to realize the benefits of the mass doses of vitamin C ingested, making our urine quite expensive as what we do not absorb from the 10g-100g (note the grams not milligrams), is excreted in urine.
It should be noted that in certain cases such as smoking where oxidation is at extreme high levels, more antioxidants are required to combat the effects of oxidation. Yet when the popular antioxidant beta carotene is looked at, doses greater than 8 mg per day actually increase the incidence of cancer rather than decrease it.
The following are antioxidant facts to follow for your health. These will help guide you along the way to a better understanding of the specifics of antioxidants:
-Lycopene, which if taken in cooked tomatoes, has been shown to have a 23% lower incidence of prostate cancer in men as compared with having less than one serving per month.
-High intakes of leutin and zeaxanthin had a 20% reduction in the rate of cataract formation. The best sources of this is in kale and spinach (EAT YOUR GREENS!!!) boating 18mg/100g and 11/mg/100g respectively.
-Flavanoids, which are found in abundance in dark chocolate, green and black tea and red wine, have been shown to lower blood pressure, inhibit inflammation, inhibit cancer growth, and even protect against neurodegeneration.
Japan has one of the lowest incidences of lung cancer and cardiovascular disease in the world despite such high rates of cigarette smoking. This is thought to be due to the effects of catechins (flavanoid) as the Japanese average 5 cups of green tea per day.
-Selenium is currently a huge "immune booster" fad. It is seen in many immune enhancing supplements on the market today. Selenium is a well noted antioxidant and anti-aging mineral.
It is known that an adequate intake of selenium, sufficient to optimize the functioning of selenoproteins, appears necessary for optimal health and to reduce cancer incidence. While those living in the United Kingdom appear to be deficient (on average), those living in the United States are already getting enough selenium in their diet. With this being said, more is not better. Selenium is a double edged sword whereas too little or too much much may increase risk of type 2 diabetes and cancer. For those living in the United States, it appears 60mcg-100mcg/day is all that is necessary for optimal health and prevention of prostate cancer.
It appears those who live close to the equator are sick far less than those who live further away. Adequate vitamin D levels has shown to decrease risk of osteoporosis and minimizes fractures in the elderly. It has also been shown to reduce risk of cancer, heart disease, diabetes, multiple sclerosis, rheumatoid arthritis, dementia, pre-eclampsia, the flu and depression. Optimal dosing appears to be between 20 ng/ml and 30 ng/ml. However, research is still very young and the hardcore evidence (at the time of writing) is not there yet to fully understand the benefits of vitamin D and dosing.
One thing on dosing is appearing to be clear though that there is a range in which too little or too much can be bad for humans. Data from the third NHANES study suggested that those with vitamin D levels less than 20n g/ml had a 28% higher mortality rate than those with 30 ng/ml and above. Yet those whose levels were greater than 24 ng/ml-30 ng/ml had mortality rates that began to rise once again. Those with vitamin D levels above 50 ng/ml had no extra health benefits than those whose levels were between 24 ng/ml-30 ng/ml.
The Parting Shot
Much of this information is obviously new. Why haven't I heard this you ask? This is nothing new however. Our bodies work how our bodies work. Most research is done in vitro, meaning outside of the cells (in a petri dish). Results from this are used and published. But to be accurate, we must instead understand that the variables in what works and occurs within the body (in vivo). Results on humans is what should be considered and not results from a lab in a dish. But in vitro results sell product and make companies a lot of money.
As far back as 1931, the American Journal of Public Health declared, "We suffer in this country particularly from fads...because of the many statements of "food experts". Now almost a century later, nothing has changed.
Spend your money on what you wish. You can have the most expensive urine possible and increase your risk of mortality or you can save your money and increase your life span. The choice is yours. What will you do with it?
1. Bjelakovic, G., et al. JAMA, 2007; 297(8):842-57
2. Risgow, M., ete al. Proc Natl Acad Sci., 2009; 106(21):8665-70
3. Chen, L. et al. J Natl Cancer Inst., 2001; 93(24):1872-9
4. Brown., L. et al. Am J Clin Nutr., 1999; 70(4):509-16
6. Sood, MM. and Sood. A.R. Amer Clin Nutr. 2007; 86(5)
7. Am Jnl Public Health Nations Health, 1931; 21(5): 543-5
By Chantea Goetz
#BioHackerNation Bio-Dynamic Chicken Marsala- AWESOME!!!!
The most delicious BioHacker Bio-Dynamic Chicken Marsala Ever!!!
This dish is named after the sunny and rustic Italian town of Marsala. The rich, earthy, and mellow taste the bio-dynamic wine accompaniment provides the perfect for soft texture of the chicken.
4 Organic Free Range skinless boneless chicken breast halves
4 Tbsp organic coconut oil
1 Cup sliced organic mushrooms
½ cup biodynamic Marsla wine
¼ cup cooking sherry
¼ cup organic almond flour
½ tsp pure celtic salt
1 tsp organic thyme leaves
½ tsp dried organic oregano
-In a bowl, mix together the almond flour, salt, pepper and oregano.
-Coat chicken pieces in almond flour mixture.
-Take a large skillet add coconut oil over medium heat.
-Place the chicken and lightly brown.
-Turn over the chicken and add mushrooms.
-Pour wine and sherry and cover skillet.
-Simmer chicken 10 min and turn over.
-Cook for another 5 min or until no longer pink.
-Garnish with thyme and Enjoy! It's freakin AWESOME!!!!
#BioHackHumans #BioHackerChicken#PaleoRecipes #FridayNightFun #Hackerettes#biodynamicwine #biodynamicchicken
— withChantea Goetz at New Jersey.
By Dr. Michael Brandon
Being ambidextrous, that is being able to use both hands with equal mastery, is something many strive for, especially in the world of sports and athletics. Only about 1% of the population is ambidextrous, with right handers dominating the population with about 90% and lefties at about 10%
Most people who believe they are ambidextrous, especially if done through training, is actually ambisinistral. These individuals can do many or most tasks proficiently with both hands, but one side is better than the other, and it may switch from right to left depending on the activity.
With a quick internet search for why to become ambidextrous, it may be surprising to see many studies done showing that there are some notable disadvantages, and there are plenty of professionals who claim its neurologically poor and potentially dangerous to do so.
It's been shown many times that those who are BORN ambidextrous have much higher risk of showing signs of disorders like ADHD, dyslexia, perform lower by academic standards, have poorer emotional control/anger management, increased risk for schizophrenia, and other cognitive/social disorders.
It is believed that these complications may occur due to the way our brains process information. Right or left handed individuals tend to have one side more dominant, and the two halves appear to split “brain duties” more. For example, its believed the right side leads with creativity and the left with language and writing.
Those born ambidextrous appear to share these responsibilities more between their left and right brain. So its thought that information for many tasks have to switch back and forth from the right and left which leaves room for, let's call it a processing error, which could lead to the signs listed above.
The big question here is does training yourself to use both sides of your body with equally cause any of the disadvantages that appear with congenital double handiness? Though some people worry about the possibility of it, there were no studies found that attempted to follow someone's brain patterns through ambidextrous training.
The potential for cognitive symptoms certainly is a reason for concern on this topic, but from what was researched, I see minimal merit in it at this time. Potentially if children went through ambidextrous training we would know more, since their brains develop and adapt monumentally more and faster than adults, but then doing a study this way could be deemed unethical if it did result in neurological/cognitive side effects.
Athletes everywhere from boxers to hockey players learn to use both hands very well at many tasks to improve their game, and I know of a few people who have learned to write exceptionally well with both hands. Is this going to create a problem? I don't think so based off of results I have seen and what I know about the brain, but perhaps Ill be proven wrong once research is pushed more on this topic. But until then, perhaps I'll rebel by making my breakfast left handed only, even if it ends up with my omelet turning into scrambled eggs the first several times.
Beck, R. W., & Holmes, M. D. (2011). Functional neurology for practitioners of manual medicine. Edinburgh: Churchill Livingstone Elsevier
Dawson, J. L. (1977). An Anthropological Perspective On The Evolution And Lateralization Of The Brain. Annals of the New York Academy of Sciences, 299(1 Evolution and), 424-447. doi:10.1111/j.1749-6632.1977.tb41927.x
Fallon, R., & Corbalis, M. (n.d.). Can Training to Become Ambidextrous Improve Brain Function? Retrieved June 23, 2017, from https://www.scientificamerican.com/article/can-training-to-become-ambidextrous-improve-brain-function/
Grigore, V., & Săndulache, S. (2011). The Impact of Ambidextrous Training on Junior Basketball Players. Procedia - Social and Behavioral Sciences, 30, 1986-1990. doi:10.1016/j.sbspro.2011.10.386
Nakada, T., Fujii, Y., & Kwee, I. L. (2004). Coerced training of the nondominant hand resulting in cortical reorganization: a high-field functional magnetic resonance imaging study. Journal of Neurosurgery, 101(2), 310-313. doi:10.3171/jns.2004.101.2.0310
Neyedli, H. F., Sampaio-Baptista, C., Kirkman, M. A., Havard, D., Lührs, M., Ramsden, K., . . . Johansen-Berg, H. (2017). Increasing lateralized motor activity in younger and older adults using Real-time fMRI during executed movements. Neuroscience. doi:10.1016/j.neuroscience.2017.02.010
Paquet, A., Golse, B., Girard, M., Olliac, B., & Vaivre-Douret, L. (2017). Laterality and Lateralization in Autism Spectrum Disorder, Using a Standardized Neuro-Psychomotor Assessment. Developmental Neuropsychology, 42(1), 39-54. doi:10.1080/87565641.2016.1274317
Price, M. (2009). The left brain knows what the right hand is doing. Retrieved from http://www.apa.org/monitor/2009/01/brain.aspx
By Dr. Michael Brandon
Jumping on a trampoline, swinging in the park, running in circles, and rolling down hills may sound like a day's summer schedule for a child, but what about as a way to help combat depression, anxiety, and memory deficits in us all.
Our body's vestibular system is what helps us with our balance and equilibrium and allows us to do things like walking and standing upright, standing on one leg, walk across a tight rope etc. The majority of this system is small structures buried within our ears which works with our eyes and specific regions of our brain. It gets strengthened via body and head movements like rolling, jumping, spinning, and so forth. We rarely think about it unless there's an issue like becoming dizzy or losing balance, but clearly this system is important for us. Could you imagine trying to go through a day without being able to walk 10 feet without falling to the side?
Science has found however that having a healthy balancing system may also help with stress, anxiety and depression. It appears that having vestibular dysfunction, like dizziness or vertigo, can cause increased anxiety and stress, and even the reverse with having excess stress or anxiety disorders could cause dizziness or vertigo. So clearly they are related, but why does that matter?
There was a study that took college students and gave them “swing time” every day, meaning they literally went to a park, sat on a swing and swung back and forth for a while. This caused all participants to have a positive change on their emotional state with depression, stress, and anxiety.
This led me to think about children and the importance of recess. Its been over the news the past few years when it was shown that increased play time increased academic performance. This could be a big part as to why. Children's brains are still developing, so having kids “just be kids” and run, roll, and jump, is quite important so they have a better chance at staying happy and coping with the stress that inevitably arises in life. Currently, kids don't play as much as they used to due to tv, video games, and similar activities, so their vestibular system which is linked to strong emotional control and satisfaction may not get fully developed.
Add to that then how most of us as adults live rather sedentary lives and sit most of the day, so we aren't strengthening our equilibrium and balance systems either. The good news is, that it appears that even as adults we can help ourselves by “just being a kid”.
So maybe I wouldn't advice grandpa to go hop on a merry-go-round or start doing flips on the trampoline, but gently rocking in a chair or standing on a wobble board for a while may help his occasional panic attacks or make him smile a bit more. It shouldn't be surprising then that most people enjoy things such as swinging and spinning. Everybody wants to stay young, and though we have yet to biohack a secret for that, there's clearly benefits by following a child's example in this case. So go make yourself a little dizzy, a little happy, and as always, BioHack on!
Dalton, S. (2016, May 11). Youth Fitness: Exercise Helps Children Excel in School. Retrieved June 16, 2017, from http://www.healthline.com/health/youth-fitness-exercise-helps-children-excel-school#5
Eisenbarth, C. A. (2013). Influence of Optimism on Appraised Stress, Depression, and Anxiety Among College Students. Journal of Psychology Research, 3(6), 295-297. doi:10.17265/2159-5542/2013.06.003
Gurvich C., Maller J. J., Lithgow B., Haghgooie S., Kulkarni J. (2013, in press). Vestibular insights into cognition and psychiatry. Brain Res. [Epub ahead of print]. 10.1016/j.brainres.2013.08.058
Halberstadt A. L., Balaban C. D. (2006). Serotonergic and nonserotonergic neurons in the dorsal raphe nucleus send collateralized projections to both the vestibular nuclei and the central amygdaloid nucleus. Neuroscience 140, 1067–1077 10.1016/j.neuroscience.2006.02.053
Mukkadan, J., Rajagopalan, A., Jinu, K., Sailesh, K., Mishra, S., & Reddy, U. (2017). Understanding the links between vestibular and limbic systems regulating emotions. Journal of Natural Science, Biology and Medicine, 8(1), 11. doi:10.4103/0976-9668.198350
Smith, P. F., & Darlington, C. L. (2013). Personality changes in patients with vestibular dysfunction. Frontiers in Human Neuroscience, 7. doi:10.3389/fnhum.2013.00678
By Chantea Goetz
#BioHackerNation Chicken Crust Pizza!!!! This stuff is so good that it was eaten before the first photo could be taken. This pizza is 100% ketogenic and depending on cheese or lack thereof, is Paleo. Burn fat like a furnace and increase muscle mass with this delicious meal.
1 1/4 pound free range pureed chicken
1/3 cup fresh Parmesan, shredded
1/3 cup shredded mozzarella
1 tsp garlic
1 tsp basil
1 tsp oregano
Organic tomato sauce (no sugar added of course)
1. Preheat oven to 400 degrees.
2. Line a large cookie sheet or pizza pan with parchment paper
3. In a medium bowl, mix the pureed chicken, cheeses and spices until well combined.
4. Place the chicken mixture onto the pizza pan or baking sheet.
5. With rolling pin or hands (I wear gloves and use hands), spread mixture into a thin layer.
6. Bake 20 minutes.
7. Remove from oven and flip over
8. To bake, add organic tomato sauce and cheese and toppings and bake 10 more minutes until cheeses are melted.
— with Chantea Goetz.
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