By Dr. Michael Brandon
Today let's talk about how to add more fat to our bodies. Yep, you read it correctly, but let's add some details. There is two main types of fat, or adipose tissue, that we have. The fat that we all think about that collects around our abdomen and buttocks is white adipose tissue (WAT). It is proinflammatory, a source of bodily calories, and in general, undesired in excess. WAT is the main reason many exercise and try to eat sensibly.
Then there is BAT, or brown adipose tissue, which has gotten increased attention over the last few years. It has been known about for decades in small mammals and human infants, but only recently discovered to be in adults as well. Why is it of interest? Good question!
Brown fat is thermogenic, which in short means that it mostly burns off calories, including glucose(body sugar) into heat to keep the body warm. It is thought to be a contributing reason as to why those who live in colder climates have a higher resting metabolism, or why that 1 person we all know can eat 4 buffets a day and still not gain any weight. It also helps lower blood triglycerides and cholesterol to slow down the development of conditions like atherosclerosis. We have the most BAT as babies, and it decreases as we age, which may be a major reason as to why its harder to lose weight as we increase in years.
Researchers have been trying to find a drug to increase or stimulate this BAT to help with weight loss, but we figure, why not BioHack it? In fact, there has been research done that suggests a few ways to increase the amount of brown fat we have, which should raise our metabolism.
The most known and studied way to increase brown fat is to stay cool. Being cold obviously causes us to shiver, but over time (as little as bouts of 10 minutes in some studies) the shivering stops and our bodies start producing more body heat via stimulating the brown fat that we have. This is called non-shivering thermogenesis. Chronic exposure to cold, such as living in a colder environment, will add a higher percentage of brown fat as an adaptive mechanism to stay warmer longer.
A few studies have emerged subjects into ice baths for several times a day which caused both an increase in BAT, and as suspected, an increase in basal metabolic rate. BAT has also been increased by taking people into a colder environment for 10 days, which also showed an increase in BAT activity, showing that at least small changes can be made relatively quickly.
Another method to increase BAT instead of keeping your body cold, is making your tongue hot. Capsaicin is a compound found in many hot peppers like cayenne, chili, and tabasco peppers. Adding more of these to your diet appears to stimulate BAT very similarly to the way cold does. It increases the bodies ability to enter non-shivering thermogenesis. Sweet peppers and ginger root also have capsaicin in them, but in much smaller amounts.
Arginine, a nonessential amino acid in adults, also appears to help with brown fat, but so far its been primarily done in rat studies only. However, it appears promising and helps with metabolism a few ways. A few studies have highly suggested that it both helps lower the body's WAT and increases BAT for a double whammy fat benefit. It also has been shown in human trials to promote muscle over fat gain as well as it being required to increased NO (nitric oxide) which both promote fat oxidation and lower fat synthesis.
If looking to increase your body's arginine concentrations, then the big hitters are turkey breast, pork loin, shrimp, lobster, pumpkin seeds, peanuts, chick peas, and dairy to name a few.
The last BAT stimulator is NE, or norepinephrine/noradrenaline. It is a major contributor to our bodies “fight or flight” response, it increases our metabolism by releases stored glucose, and increases blood flow to our muscles. It is highly known to increase the creation and differentiation of brown fat, increases it's thermogenic activity, and helps mature the BAT into it's active state.
NE also has shown to be drastically increased by regular exercise, which itself in many ways, increases metabolism. Certain foods contain tyrosine and/or other metabolites of dopamine. Fava beans for example directly have L-dopa in it, and many vegetables like tomatoes, avocados, spinach, and brussel sprouts also may help elevate levels for more NE to potentially be created. Curcumin, the most known constituent in tumeric, is even able to cross the blood brain barrier, so it may affect NE levels both systemically in the body as well as in the brain and nervous system.
Many people look for diets and drugs to lose weight, but here at Biohacker nation, we recommend keeping it simple and eating your way to a healthier fat accumulation and a healthier you. So pack on the brown fat and BioHack on!
Jobgen, W., et al. “Dietary L-Arginine Supplementation Reduces White Fat Gain and Enhances Skeletal Muscle and Brown Fat Masses in Diet-Induced Obese Rats.” Journal of Nutrition, vol. 139, no. 2, 2008, pp. 230–237. Pubmed, doi:10.3945/jn.108.096362.
Lans, Anouk A.j.j. Van Der, et al. “Cold Acclimation Recruits Human Brown Fat and Increases Nonshivering Thermogenesis.” Journal of Clinical Investigation, vol. 123, no. 8, 2013, pp. 3395–3403., doi:10.1172/jci68993.
Saito, Masayuki, and Takeshi Yoneshiro. “Capsinoids and Related Food Ingredients Activating Brown Fat Thermogenesis and Reducing Body Fat in Humans.” Current Opinion in Lipidology, vol. 24, no. 1, 2013, pp. 71–77., doi:10.1097/mol.0b013e32835a4f40
Seale, P., and M. A. Lazar. “Brown Fat in Humans: Turning up the Heat on Obesity.” Diabetes, vol. 58, no. 7, 2009, pp. 1482–1484., doi:10.2337/db09-0622
Zheng, Jia, et al. “Dietary Capsaicin and Its Anti-Obesity Potency: from Mechanism to Clinical Implications.” Bioscience Reports, vol. 37, no. 3, 2017, doi:10.1042/bsr20170286.
By Jim Goetz
I work with people daily in order to help them achieve their goals and improve their way of life. What good is life if it’s a life that’s not worth living? Everyone deserves a happy and healthy life but many lack any clue on how to achieve this.
Goals are an essential part of health and happiness. Without setting objective goals, having a plan and being accountable to this plan, success will not happen.
My journey is not unlike any other. However the plan I use to achieve my goals is highly researched. As goals may be and should be in different aspects of life, this article focuses on health and fitness goals.
I began working out in the fourth grade. My grammar school teacher was not the best and as a result I became very unhappy. I found enjoyment through running, push ups, and sit ups. There was a burning sensation in either my legs, chest and arms or abs that was perplexing. The more I did, the more it burned. As an eight year old, this confusing sensation led to greater experimentation, which essentially meant to do more exercises. I would do these exercises daily, timing myself to see how long I could do them until the burn began and then how long I could push through the burn until I literally could not move that body part any longer. I was utilizing the most unscientific manner to increase lactic threshold and muscular endurance and function but for an eight year old, it made sense.
My life was always filled with sports. Grammar school through high school it was cross country, basketball and baseball. In college it was baseball. Like most, I only did what the coach had me do. Like most I did not realize the coach had no clue himself in how to make better athletes.
It was in undergrad when I changed majors to exercise science that I began to learn new techniques in how to improve athletic ability. Some ideas worked for me, some did not. For instance, increasing carbohydrate intake before and after working out caused a dissipation of the visual appearance of muscle. In other words, carbs for energy and replenishment caused me to gain body fat. I also noticed that by consuming high carb meals the nigh before an event, I would wake up in the morning lethargic and with stomach pangs. I would also find that during a distance event, I would eventually feel depleted of all energy and not flow through the event as planned.
Training for my first Tough Mudder was also an experiment. Though I ran long distances all my life, I loathed running at this point in my life. Instead of running, I did a spin class each morning and then later on would complete two circuits of six exercises with extremely heavy weight, being able to complete no more than 1-3 reps. I would move through this as fast yet efficient as possible. In the three months leading up to the Tough Mudder, I inadvertently lost 16 lbs and gained an incredible amount of strength. For example, before I began training I could do six pull ups. By the time three months passed, I was doing twenty pull ups at a time with ease.
Through these two experiences and examples, I had self discovered methods that indeed were topics of research yet had no idea about it at the time. My journey to biohacking was well on the way before I had even heard of the idea of biohacking.
I went through an arduous two year period without access to a gym. I became weak to the point of no longer being able to do a pull up or a full range of motion dip. I lost forty pounds and was emaciated.
Refusing to be beat, I adapted and learned I needed to make some changes and utilize every ounce of exercise science, physiology and neurology that I knew. I found rocks, concrete, steel pipes and built some awkward equipment that I could use and train in a functional manner. Each day I would apply the lessons I knew from the text books and research journals to my personal physical development.
Some say nutrition is 80% of the solution when it comes to lean muscle gain and body fat loss. I personally believe it is closer to 90% of the solution. During the two year period without access to a gym, my access to nutritious food of any sort, even food in any quantity was limited at best. I was able to find access to large amounts of peanut butter, to which I hoarded and lived off of.
In January of 2017, I weighed 160 lbs. I began to hone eating a ketogenic diet that I plan on keeping a lifestyle for the rest of my life. The science appears to be there for my Genotype that my physiology thrives on this manner of eating.
I combined daily undulating periodization with cross fit workout of the days, power lifting for the lower extremity, Pilates, Olympic lifting and moderate distance running. On certain days, I utilize KAATSU and ensure I train all muscles every day in some manner yet ensure I do not go past no return so that I may properly recover.
There is no one size fits all formula for success. Each individual has goals. Each individuals goals are unique and important to that person. Yet 95% of people will fail in their workout routine. This is due to a lack of setting a proper goal, lack of a plan towards that goal, and most importantly accountability to execute this plan on a daily basis. The book BioHacking Your Brain for Success: Becoming a True Champion in All Aspects of Life written by myself and Chantea Goetz discusses this in great detail. There's a reason some people are successful in all they do. Others make excuses for their failure, which really is a result of never actually putting in any effort.
The most important aspect of success is passion!!! People tell me all the time they want to lose weight. I often tell them that there's no chance they will lose the weight and keep it off. They should save their money and do something enjoyable with it. Yes, these individuals are shocked at what I say but it is true. When one gets out of bed in the morning, they need to have a true passion and meaning in why they put their feet on the ground. If there's no passion for getting up, then the odds of success at an idea are futile at best. Does anyone really have a true passion for losing 20 lbs? They have the best intentions in the world but will assuredly fail.
Take that same person who is 20 lbs overweight and sign them up for a competition and they may find that passion in training. The 20 lb weight loss will occur as a result. As Yogi Berra once said, "half of the game is ninety percent mental". I can write the greatest program in the universe for someone to succeed. If there's no passion behind it then success is not happening. One has to show up to the field to play the game.
Exercise is a lot more than simply opening up a magazine and doing chest and tri's on Monday, back and bi's on Tuesday, shoulders on Wednesday, skipping legs on Thursday because let's face it, doing legs suck and with all good intention of doing something Friday, it just does not happen. Most do "abs" every day, without ever being able to see a true six pack. So many aspects of this model are flawed from the get go. First and foremost, muscles only stay anabolic for around 48 hours. This means that after a tough "chest" day, by Wednesday this muscle ceases growth. Unfortunately, the overzealous weight lifter has damaged their muscle fibers too great to be able to work it again and is left with a muscle that is catabolic. Bodybuilders can get away with this because they are taking anabolic steroids. This keeps them anabolic all day and every day. For those of us not on performance enhancing drugs, we need to stay a few steps ahead of the game and can use science (BioHack) our way to our goals.
Einstein defined insanity as doing the same thing over and over again and expecting different results. So why do the majority of individuals do this single or double body part split day week after week, month after month, and think they are making progress? If someone goes to the gym with no plan, how can they see if they are progressing and progressing in the right manner? That would be like a strength and conditioning coach having a professional football team "just go lift" as opposed to having a highly specialized and detailed season long program. Perhaps progress can be optimized if they followed the rules of human physiology. Yet people do this day after day, week after week, month after month until they realize they "will never" reach their goals and eventually give up.
Daily undulated periodization (DUP) has a key, which is getting in maximum workout volume, without impacting recovery, which is why the undulating and periodization aspects are critical. One trains the entire body multiple times per week and utilizes different repetition ranges, thus focusing in on more specific muscle fiber types. Training in this manner has been shown to be more effective than linear exercise programming in terms of muscular hypertrophy, strength and endurance.
Combine DUP with KAATSU (vascular occlusion moderation training) and you get extreme muscle strength and growth in a far shorter time frame than would be believed. It is believed that the restricted blood flow recruits a greater number of fast twitch muscle fibers and even converts fibers to fast twitch. This combined with the increase in chemical mediators to repair tissues has been shown to have phenomenal results.
High Intensity Interval Training (HIIT) has it's place for fat burning and strength training. Some utilize it to save time in a day. Others can utilize it to have amazing physical performance results.
Pilates is utilized for dexterity, flexibility, and fine tuning a strong core. This can be done literally by anyone.
Never let a fat person on statins tell you how to eat. Never let a skinny person tell you how to lift. And never get accurate information from the media. Open up recent text books. Read peer reviewed journals and do critical appraisals on each article you consider utilizing. In the end, set your goals to mirror your passions. Set a realistic plan to achieve them and stay accountable each day towards it. Do this and welcome into your life the success you very much deserve.
My goal...qualify for the Reebok Cross Fit Games. What's yours? Let's get to BioHacking our way there!!!!
Jennifer T. Fine, Graham A. Colditz, Eugenie H. Coakley, George Moseley, JoAnn E. Manson, Walter C. Willett, and Ichiro Kawachi. A Prospective Study of Weight Change and Health-Related Quality of Life in Women . JAMA 1999 282: 2136-2142.
Alfred Wirth and Jutta Krause. Long-term Weight Loss With Sibutramine: A Randomized Controlled Trial. JAMA 2001 286: 1331-1339
Shinichi Amano, Arimi Fitri Mat Ludin, Rachel Clift, et al. Effectiveness of blood flow restricted exercise compared with standard exercise in patients with recurrent low back pain: study protocol for a randomized controlled trial. Trials201617:81
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 & Conditioning Research: March 2016 - Volume 30 - Issue 3 - p 784–791
Nicholas J Krilanovich. Benefits of ketogenic diets. Am J Clin Nutr January 2007
vol. 85 no. 1 238-239
#BioHackerNation #BioDynamicMargaritas are HERE!!! Make a pitcher of this #BioRita and enjoy coming up with new #BioHacks with friends. The more you drink, the more #BioHackerIdeas you may come up with. We encourage you to post these ideas and we will most likely try them out. #BioHackHumans #ChanteaGoetz #Madscientist #JamesGoetzNJ #WhosYourDrDaddyNow #MichaelBrandon #DrMike
By Chantea Goetz
-2 oz BioDynamic Tequila (use the Anejo for the most flavor but a Silver will get the job done with less chance of hangover if you have one too many)
-1 oz Contreau
-2 oz organic fresh squeezed lime juice
-1 oz xylitol (optional)
1. Combine all ingredients in a shaker.
2. Pour over ice.
3. Drink and Smile
4. Repeat =)
By Dr. Michael Brandon
Hello Biohacker Nation! Today is all about the foot. Roughly 1 out of 3 of us have at least 1 flat foot and it's believed that it can lower balance ability and increase the likelihood of various injuries like ankle sprains, knee, hip, and back pain.
We ran into the lab to see if we could biohack a way to a less flat foot using a few simple drills that was taught to me by Dr. Russ Ebbets, D.C.
They were done every day for 1 month, bare foot in the grass and doing all 6 of them took roughly 4 minutes each day. They are meant to strengthen the foot to rebuild the fallen medial longintudinal arch which is characterisitc of flat feet (also known as Pes Planus).
These foot drills consist of simply walking up to 80ft 6 times with slightly different foot positions on each pass.
The foot positions are walking:
1) on your heels
2) on your toes
3) on the onside edge of the foot (Inverted)
4) on the inside edge (everted)
5) with toes pointing inward
6) toes pointing outward
Here is a quick sample of what they look like when done while marching in place:
Like any experiment, we need to know if these foot drills worked other then saying”well, I think my feet are less flat”. Three different outcome measures were taken both before and after the month trial:
Next up is the results.
Before Month of Drills
Right Foot - 29 degrees Left Foot - 26 degrees
After Foot Drills
Right Foot - 24 degrees Left Foot - 24 degrees
Navicular drop test
Right Foot Pre-Drills: 1.6 cm Post- 1.3cm
Left Foot Pre-Drills 1.2cm Post- 0.9cm
And Lastly, the Pre and Post Foot Pressure Scans:
So what do these results mean?
With my case study, both of my feet became slightly less pronated after the drills with the right one having a larger change. The 2 of them equalizing by the end of the study at 24 degrees. Good start, but the evidence on the importance of this mild at best, but there was a change noted. By week 3 I could feel while walking that the right foot was turned in more (less pronated and more supinated), so the measurement change was no large surprise.
With the Navicular drop test, the avergae person has the bone drop by about 0.6cm and most literature on the topic agrees that 1cm or more of a drop declares a flat foot. My results show that both feet had a positive change by 0.3 cm and the left foot even dropped below the 1cm mark showing a significant change for both feet.
Next, the foot pressure evaluation. What we are looking for is to have no areas of high pressure (dark red) showing that it is evenly distributed across the foot. With a “perfect” foot, weight should be evenly distributed from the heel, to the whole outside edge until it gets to the “knuckles” or balls of the toes with no high pressure areas seen. The post foot drill scan showed a change heavily into that desired weight pattern.
So what does all of this mean? Did I fix my flat feet? Not completely, but all signs show that both of my feet noticeably improved, and again, this was only done for 1 month. What if this is done for 3 months straight? 6 months? A full year? If someone is trying to increase their bench press, they never stop after one month, but expect a strength change by then, and that is precisely what these drills have done for my feet.This appears to be a good way to strengthen the foot and rebuild the fallen arch, instead of just constantly wearing orthotics for the rest of one's life.
So final thoughts? These foot drills were fast, easy, free, and work! I liked them before and now that I began to see results in such a short period of time, I think they're a fantastic way to help one's foot health. I plan to continue these drills indefinetly and BioHack my feet literally 1 step at a time
“Flat Feet More Common Than You Might Think.” Cbslocal.com, 2013, baltimore.cbslocal.com/2013/06/13/flat-feet-more-common-than-you-might-think/.
What Are Fallen Arches? (n.d.). Retrieved August 23, 2017, from http://www.webmd.com/pain-management/what-are-fallen-arches#1
Winter, Gregor, and About Gregor WinterHi, I run ATG.Follow me on instagram @gregorwinter (and ATG @atginsta). “Russ Ebbets Foot Drills to Fix Flat Feet.” All Things Gym, 17 Feb. 2013, www.allthingsgym.com/russ-ebbets-foot-drills-to-fix-flat-feet/.
Zhai, Jun Na, et al. “Effects of Orthotic Insoles on Adults with Flexible Flatfoot under Different Walking Conditions.” Journal of Physical Therapy Science, vol. 28, no. 11, 2016, pp. 3078–3083., doi:10.1589/jpts.28.3078.
2 tbsp dark cocoa powder
1-2 tbsp xylitol
1 medium egg
1 tbsp organic heavy cream
1/2 tsp organic vanilla extract
1/4 tsp baking powder
1/4 tsp chilli powder
Combine all dry ingredients and whisk to remove any clumps. Set aside.
In a different bowl, beat egg until a little fluffy. Add vanilla and heavy cream and stir to combine.
Pour wet ingredients into dry and mix well.
Grease a ceramic bowl. Pour cake mixture into bowl and place in microwave for 1 minute. Check to see if the cake is solid but still a little wiggly. If not, continue to bake at 10 second intervals until done. Be careful not to overcook.
Grab a spoon or fork and enjoy!!! Can be served with toppings of your choice.
By Dr. Michael Brandon D.C
We all know that as long as we drink 8 cups of water a day our skin will be softer and glisten, we'll have a faster metabolism, better kidney function, we'll clear out toxins from our body, perform better, and lose weight.
Well, now it's time to state that you have been lied to. In fact, only about half of that appears to hold any truth. The other half has either never been proven, or worse, been proven incorrect but is yet repeated to everybody as health advice. So what is false tales vs true benefits? Lets do what biohackers do best and get to the science of the life requiring, ultimate biohack of H2O!
Let's begin with hacking the untruths, and target the big one. There is NO proof or reason to have 8 cups of water each day. Yep, I said it. In fact, there has been multiple studies done proving this is illegitimate! In reality, there are too many variables that effect hydration requirements such as weight, gender, activity levels, what/how much you have eaten, heat, and heart or kidney pathologies just to name a few, so no one amount will work for even half of the population. The Committee at the Institute of Medicine even states that “While it might appear useful to estimate an average requirement (an EAR) for water, an EAR based on data is not possible”
There are 2 easy guidelines to account for this and the first is quite simple. If you are thirsty or active, you should drink some water. You can over do it, but it takes a lot to do so. Again, everyone is different, but typically after a gallon or so within 2-3 hours is too much for almost everybody and can cause some acute health issues. At that point you almost literally have to force water down your throat which brings us to guideline number 2; if you're drinking and it becomes physically difficult to drink water, you've probably had enough. We have a reflex that slows down our swallowing strength when we are over full of food and fluids, so as always, listen to your body, it knows best. Also, our bodies can only absorb about a quart an hour, so even if you are in heavy exercise, any more than that is going in and straight out without any benefit anyway other then depleting your body of more salt and electrolytes.
The next myth to bust is that caffeine dehydrates you, so here you go, it doesn't. Well not if you're used to drinking it, and it only minimally does if you are a caffeine novice. Moderate amounts of caffeine usage (4 cups of coffee or 100mg of caffeine) showed no significant diuretic effects leading to lower hydration levels. This is not to be confused with saying that coffee and water are equal, as caffeine does lower our bodies' salt levels and does not give all the same effects as water which will be covered down the page.
Based on the most current research, increasing water intake alone also DOES NOT provide the following benefits as many have proclaimed; healthier and shinier skin, better kidney functions, clearing out toxins, and giving more energy. These were all thought up by one industry or another to help promotions and as far as could be found, held no scientific support.
So what does drinking water help with? Still quite a bit, I mean it is necessary for a reason! Staying hydrated is great for both physical and mental performance.
Muscle is 80% water, so staying fully hydrated helps prevent early muscle fatigue, cramping, and may allow for an extra rep or 2 in the gym. Also when dehydrated, our bodies release less anabolic hormones and more catabolic hormones including cortisol, so having sufficient water levels may help with exercise gains.
Though these effects of dehydration effect all activities, it appears that it hampers high intensity and endurance activities like long distance running significantly more than anaerobic ones like weight lifting.
Being dehydrated, also can effect short term memory, focus, visual perception, and other cognitive factors. Both these and the physical decreases can occur once someone has lost as little as 2% of weight from water such as sweating. This would be about 3lbs for someone weighing initially 150lbs, and it's not uncommon for many athletes to lose 6-8% in any given workout.
Drinking water can also help with weight loss, and this is 2 fold. First the simple mechanism; drinking 500ml of water (around 16 oz) before a meal helps with satiety and forces us to eat less. However, there is more to it then that. The same amount also is shown to increase metabolic rate by roughly 30%. This increase in metabolism begins in only 10 minutes and peaks after about 30-40 minutes and can last up to 3 hours. So you can burn a few extra calories a day just by staying hydrated; sounds worth-while to me.
Even if water doesn't hold up to all the “facts” that many of us have heard time and time again, it is still the item which should be consumed the most by everybody on any given day. With all the benefits mentioned, let alone the thousands of physiological reactions it helps with in the body, I say bottoms up with the bottle to good health!
Boschmann, Michael, et al. “Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms | The Journal of Clinical Endocrinology & Metabolism | Oxford Academic.”OUP Academic, Oxford University Press, 1 Aug. 2007, academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2006-1438.
Killer, Sophie C., et al. “No Evidence of Dehydration with Moderate Daily Coffee Intake: A Counterbalanced Cross-Over Study in a Free-Living Population.” PLOS ONE, Public Library of Science, journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0084154.
Popkin, Barry M., et al. “Water, Hydration and Health.” Nutrition Reviews, U.S. National Library of Medicine, Aug. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/.
University of Michigan. Myth of 8 Glasses of Water a Day. 24 Aug. 2015, www.med.umich.edu/1libr/Gyn/ObgynClinic/8GlassesWaterMyth.pdf.
“What Is Hyponatremia?” WebMD, WebMD, www.webmd.com/a-to-z-guides/what-is-hyponatremia#1.
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.
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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
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