8 Simple Bio-Hacks | Episode 97

Tonight on the Health Made Simple Show, we’re going to discuss 8 biohacks to radically transform your health. They’re extremely powerful ways to improve your overall health and level you up. Best of all, we’re making them simple, because that’s what we do!

Watch the live show below:

As always, we’re going to start with a clinical insight.  A young mother came into my office who experiences high levels of anxiety. In her situation, the trigger is always known. The triggers are predictable and identifiable, but still severe. Anyone who’s experiencing anxiety knows how awful it can be in the moment and how much it can lead to spiraling. One of the worst parts is that her husband doesn’t understand why she can’t just “snap out of it”. For those who don’t experience it, it can be very difficult to empathize with how all-encompassing it feels. We’ve been down this road before and I’ve made some suggestions, but in the beginning, she just wanted to share her experiences. Today, though, she was open to the suggestions. In the last two years, I’ve hung my hat on Kava and Ashwagandha for anxiety. They have absolutely changed lives. However, even with those, we still have to practice with our tools.

I’m going to give a baseball analogy. In the bottom of the 9th with the bases loaded, you want to be up at the plate to hit the walk-off home run. At that moment, you can be a hero or a failure. However, if you knew you were going to be in that moment, you’d spend all your time practicing. You wouldn’t wait for your at-bat to pick up a bat for the first time. If you don’t practice health, you won’t be ready when the moment comes, particularly when it comes to anxiety. You can’t wait until you’re in an anxiety moment to start taking your kava and ashwagandha. What you can do by having healthy practice when it comes to anxiety is give yourself confidence. You can contact us at (850) 231-9288 or info@balance30a.com for more information about kava and you can order Ashwagandha Forte at this link.

For those of you who don’t experience anxiety, you can still use this information to help someone you love. It’s important, also, that you offer them a lot of patience and empathy. It’s a very difficult situation and having someone be upset and impatient with them will only serve to make the situation worse. 

Now, we’re going to dive into these biohacks. These are foundations that help us become the best versions of ourselves and one step closer to being superhuman. The second part of this is stacking. One good habit on top of the other can be an incredibly powerful tool for making change. The list I’m going to give you today, you could stack up in a week and it would make an enormous difference in your life. There’s a little bit of order to these too, so that will help with stacking. 

1. Watch The Sun Come Up

Wake up a few minutes before sunrise, go outside if possible, and watch the sun come up. In an ideal world, you would go outside barefoot and ground yourself as the sun comes up. We’ve talked a lot about circadian rhythm and the importance of your body clock. By waking up with the sun, you’ll have a better sleep rhythm and a better appetite rhythm. One of the biggest benefits in today’s world is allowing yourself to wake up with sunlight instead of blue light. That blue light from our phone can wreck our sleep hormones and make it much more difficult to establish a healthy rhythm. It can be a ten-minute biohack, but it can radically change your hormones for the rest of your day. Every day you do it is a benefit and eventually, you’ll notice the difference between days you do it and days you don’t. 

2. Start Your Day With a Glass of Water

Before your coffee or even your celery juice, start with a full glass of water. Your liver works from about 1 am to 4 am. In the morning, it wants to get things out, and then it needs to replenish. As we’ve talked about, the liver is the source of the life force in the body and it’s the first thing in your body that needs that hydration. It’s the first thing to get rid of toxins. It’s the first thing to get your lymphatic symptom moving. Putting a little lemon in that is a fantastic addition. When you urinate and eliminate in the morning, you do get rid of minerals, so you can replenish using Trace Minerals B-12.

3. No Snacking

There are a couple of benefits to this many people forget. One is establishing mental discipline. Most of the time, snacking has nothing to do with hunger, it has to do with changing the way we feel in the moment. Another is giving your body a time out to heal. When your body isn’t digesting, it can replenish and rebuild. 

4. Practice Nose Breathing (At least three minutes a day)

This one is simple. Shut your mouth and breathe through your nose. The nose is a filter and conditions like asthma and chronic snoring can be cured simply by learning to breathe through your nose. It’s amazing what can happen to your mental clarity and immune system when you start implementing nose breathing in your life. Most of the time, mouth breathing is a result of being inflamed. Your body is storing histamine in your sinus cavities and compelling your body to breathe through your mouth. Nose breathing can also help you shift from sympathetic to parasympathetic dominance. 

5. Move Twice Daily

Right now, the average human sits for 10 hours a day. As a chiropractor, if there’s one thing I know about the human spine, it’s not meant for long periods of sitting. Your desk counts, your car counts, your dinner table counts, the movie counts, sitting up in bed counts. Frankly, I think 10 hours might be conservative. There was a study done out of Sydney that said that individuals that sit 11+ hours a day as opposed to those who sit 4 or fewer hours have a 40% higher chance of dying in the next 5 years. You simply weren’t meant to sit that much. 

Don’t underestimate the power of walking. Walking is phenomenal and it’s what you were really built for. If you’re just walking, you can go for miles and miles, much further than what you thought. It’s best if you do it without your phone or the other things we usually take with us. Take your dog instead! I’ve got plenty to spare! Having a benchmark of steps can be a great way to remind you to move more. It’s not about being obsessed with the numbers, it’s about being in tune with your body. 

6. Practice Complimenting and Edifying

This one will not only make you better, but it will make your world a better place. Looking for the goodness in someone is an essential practice for truly seeing and loving the people around you. Too often, the moment things become inconvenient, we turn to see the world negatively and talk negatively about the world around us. If we’re not practicing the other side of it, the moment the inconvenience comes, we won’t be ready to deal with it in love, patience, and grace. In addition, you’ll be stunned and the way the compliments and edification will come back around to you, simply because you’re putting that into the universe. 

7. Eat Real Food

This biohack will move the needle the most for people who aren’t already doing it. There’s no getting around this one. There’s no machine you could buy that would allow you to bypass what you’re putting into your system. 

8. Use Hot and Cold

Have a nice warm shower and then finish with cold water. This is an excellent way of producing hormesis, which is introducing stress into the body in order to grow it. Even starting your day by splashing cold water onto your face will work wonders. The contrast is the key to effectiveness. I can’t pretend I look forward to it, but every time I do it, I feel better afterward. 

Last, but certainly not least, this week’s action to become superhuman is…

Practice

Don’t overlook the opportunities you have every day. Maybe it’s walking a little further when you park, taking a flight of stairs, or pouring a glass of water. Flex your emotional fitness and capacity. Even giving a simple compliment can have a wide-reaching effect.

What’s Next?

We have put together a dashboard of all of Dr. Bart’s videos, based on health topics, in our Level-Up Health Membership.

This library of health content is low-cost, so we can help you on your journey to becoming superhuman! 

Not only is it extensive, but it will continue to expand with new videos each month. Also, you will have the opportunity to share these videos with your friends and family!

Dr. Bart Precourt

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