The Holy Grail of Biohacks
The Holy Grail of biohacks is a method that abuses metabolic pathways so that you can lose fat, gain muscle, and eat as much as you want. I ran a half-marathon without doing cardio 3 months prior on the Holy Grail. I dropped my body fat to 11% and increased my bench from 180lbs to 270lbs in under 3 months. Since I started, I have not even so much as gotten a cough. You feel like superman, because you are superman on the Holy Grail of Biohacks.
The Holy Grail is rather simple. People always struggle to wrap their head around what they should be eating and exercise. While nutrition and exercise are critical factors, they should not be the focus of improving health and wellness. The real determining factors of overall health are leptin sensitivity, insulin sensitivity, and inflammation levels. There is all this hype about hormones like estrogen and testosterone. People need to understand that master hormones like leptin dictate your body composition far beyond testosterone and need to be considered first. Leptin influences more than just how much food you want. It controls how much energy your body puts out. If you want to spike your metabolism, leptin is the key driver. While leptin regulates how fast nutrients are used for energy, insulin tells the body how it should be handling food. Insulin determines whether nutrients are used to build muscle or bolster fat. Once the body is sensitive to leptin and insulin, and inflammation is minimized it is very easy to be lean, athletic, vibrant, and eat way more than reasonable.
While quality of food is always a concern, the quantity of food consumed does not matter. The rationale is that if you are eating high-quality foods with a proper functioning metabolism your body will be forced to use that fuel to make you healthier, more energetic, stronger, smarter, etc. Why would your body not support times of abundant fuel to grow and thrive? If you are getting fat, it’s because your leptin is out of whack, and/or you are eating “poison” foods that are ruining your hormone profile. Why some foods are “poison” is that they are handled the same as other toxins in the body. The body handles anything considered a toxin, by locking it away in fat cells where they will be safe and not effect the rest of the body.
Do you wonder why some people can eat 4000 calories a day and still remain very lean, while others who eat less than 2000 have such a difficulty losing weight? It’s all due to how the master hormones leptin and insulin are commanding the body to use those calories. It is leptin and insulin that ultimately command a calorie to become muscle, stored as fat, or used as mitochondrial energy. If your hormones are reacting properly, you can eat however much you want. If your body is not sensitive to insulin and unresponsive to leptin, that’s when fat can easily accumulate, energy drops, and overall health suffers.
Do you ever wonder why you have a ridiculous craving for sweets? It’s a tell tale sign of leptin and ghrelin running out of control. The Holy Grail of Biohacks will put these master hormones where they should be making cravings for sweets a thing of the past.
Step 1: Reviving Leptin
One of the easiest ways to improve overall health is through managing leptin through intermittent fasting. Intermittent fasting is one of the few ways to rapidly change leptin levels and your body’s sensitivity to leptin. Leptin is normally fairly constant throughout the day in most people, spikes up or down correlate to their meals all throughout the day. Lean people typically have low leptin, while obese people have high leptin levels. The good thing is leptin is entrainable! Through intermittent fasting leptin is forced to be lower for the duration of the fast. The longer you can keep leptin low, the longer your body will be in an increased metabolic state. To intermittent fast correctly and control leptin one must not eat for 16 hours. By intermittent fasting, leptin levels begin to peak and valley, remaining low during the fast and greatly spiking at meal times.
Intermittent fasting can be done fairly easily. It’s as simple as skipping breakfast. If you eat your dinner at 9pm, skip breakfast, and eat lunch at 1pm you are intermittent fasting. Another way is to not eat for 8 hours after you wake up in the morning. This also affects another hormone called ghrelin, responsible for hunger becomes entrained with the 8 hours you are eating. Solving the problem of being hungry throughout the day. The new levels of leptin and ghrelin make hunger and satiety a non-issue. The real challenge is eating enough in the 8 hours you are not fasting.
By intermittent fasting, your body does not become catabolic like most people think. The human body would be poorly adapted to survival if this were the case. For the first 24 hours most of the energy used will be from fat reserves. After the 24 hours of fasting, muscle catabolism is a valid concern to be addressed. This means as long as you fast over 16 hours and under 24 you will be reducing your body fat, while retaining your muscle mass. It is the Holy Grail of body re-composition.
Another added benefit of intermittent fasting is that the body becomes more adept at portioning nutrients to the body. Meaning more of your food should be diverted to muscle rather than fat. If you are at all active throughout the day while fasting, glycogen is used from the muscles for energy. When it finally comes to eating, even if you eat carbohydrates, they will be broken down to glucose and used to replenish glycogen stores of your muscles. In contrast, if you were to eat carbohydrates with full glycogen stores, your body has nowhere to put the glucose so it makes fat to store it. It’s a straight-forward system that is intelligently designed. If you use your glycogen, you need to eat more, if you still have glycogen you don’t and shouldn’t.
The mechanism that glucose is transported to muscles is GLUT-4 which becomes more active after exercise, but more interestingly, it becomes more active the longer a person has been awake that day. This means if you defer carbohydrate consumption to the latter part of the day, you encourage your body to put nutrients into muscle rather than fat.
With master hormones in-check from intermittent fasting and carbs limited to evenings and after workouts, the body will be conditioned to burn fat and build muscle at all times no matter how much food is coming in.
Step 2: Reducing Inflammatory Factors
Toxins are anything that the body cannot digest. Foods that contain toxins are going to cause more inflammation. Most people walk around everyday inflamed and have no idea they are suffering from inflammation. The main source of inflammation for most people is from what are described as food sensitivities. People who are food sensitive have trouble digesting certain foods completely and what the body cannot digest is treated like a toxin. These foods cause the gut to become inflamed.
What a person is sensitive to is different from person to person. However, everyone suffers from gluten, a wheat protein in virtually everything is something our bodies simply cannot absorb. Some people are gluten intolerant where they get very sick and have severe reactions. Most people, live inflamed lives and are unaware as they blissfully shove more wheat bread down their throats and wonder why they have severe acne and are out of shape. A similar case is corn. Corn like most grains is a fertile growing ground for mycotoxins. (Toxins from mold) and should be avoided. Besides inflammation, toxin exposure from things as simple as eating tortilla chips can cause decreased brain function.
The easiest way to eliminate the toxins and mycotoxins that have built up from years and years of eating can be handled by lowering body fat. Great! Who doesn’t want that? The first step is replacing the fats in your body with healthy fats. This is a fun, delicious way to get healthy.
- Replace whatever oil you are using and start using butter like Kerrygold. Butter despite popular belief does not negatively affect cholesterol and is one of the most nutrient rich foods you can find, especially if it’s from grass-fed cows. Hell, eat pure butter if you really need cheap food. Get unsalted.
- If you can afford it, eat wild-caught salmon and grass-fed beef. At least 1lb a day. I eat 2-3 lbs a day at 175lbs. This will increase your protein intake as well as your Omega-3s drastically. Don’t eat non-grass-fed beef. It will achieve the opposite of what we want.
- If you can’t afford the above, eat lots of eggs. By lots I mean 6+ whole eggs a day. Once again, cholesterol is not an issue. Pastured eggs are best, avoid Omega-3 Eggs if possible. You can tell a good yolk from the orange color rather than yellow. Yellow are sick chickens.
- Eat at least two whole avocados a day.
- If you want to snack, eat 90% Lindt Dark Chocolate bars.
- Drink lots of water.
Eat as much of the above as you want, just be sure to avoid breakfast. Don’t cheat and eat almonds at work thinking they are healthy. Do it right for 1 week. Then judge for yourself. The inflammation will be minimized, you’ll have less toxins and I bet you will be thinner, stronger, and better than ever.
Other Random Thoughts:
One problem however is that if you lose body fat too quickly you release toxins quickly as well and can overload your body and get sick. This is pretty common in the paleo community or atkins when a person decides to cut out grains from their diet. They essentially remove the largest source of toxins coming in and see massive weight loss from decreased inflammation, but then suffer headaches later. I suffered headaches for the first week, but after that I could think clearer than I ever could.
Why is it that the Japanese eat similar carbohydrate based diets to Americans, yet they live longer, and are more active far into their later years than the average American? One of the strongest correlations that might explain this between inflammation levels and cardiovascular health. Americans eat highly inflammatory diets and suffer from chronic inflammation. Inflammation is a good and normal biological process that initiates the healing process of the body. However, if inflammation levels stay elevated it can cause severe problems. The most common are obesity, acne, low energy, and decreased muscle growth.
So what are the main causes of inflammation? Toxins and injuries. Toxins are anything your body cannot process. While you are probably aware of things like Mercury in fillings and BPA, most people are blissfully unaware of mycotoxins. These are toxins produced by mold, microscopic mold like aflatoxin. What most people do not realize is that 99% of the food we eat today contain mold of some form or another. This mold actually effects our thyroids the same way metals like Mercury would. Inflammation elevates so that the body can handle the stress of the toxins and persist. And in it’s attempt to save itself from the toxin assault, fat is created to lock the toxins safely away in fat cells.
If you want to decrease inflammation, it is pretty simple. Aspirin NSAIDs are an easy out. Ibuprofen decreases inflammation levels drastically. Why do you think cardiovascular disease is greatly reduced by individuals who take aspirin daily? It is all from inflammation. While aspirin is a cheap solution it doesn’t solve the problem, and can never solve the real problem completely.
Possible things to look into: Leptin Set-Point Theory, Leptin is pro-inflammatory, Insulin is pro-inflammatory, Systemic Enzymes – Empty Stomach, Essential fatty acids, Digestive enzymes