MY PROTOCOL
This is the current biohacking protocol I follow.
Philosophy
My main goal and reason for biohacking is to feel good, healthy, and strong. I’m not chasing longevity markers if it means dramatically lowering my quality of life. My goal isn’t to live the absolute longest; it’s to actually live and enjoy the life I have and use tools that can help me feel that way for as long as possible. I use this protocol to find the tools, routines, and therapies that actively increase my everyday well-being and solve real-world physical issues.
📊 How Everything Is Tracked
Daily Tracking
- ⌚Wearables: Fitbit / Garmin
- ⚖️Metrics: Body weight
- ❤️Biometrics: HRV & RHR
Training Tracking
- 🫀Heart Rate: Fitbit/Garmin tracking
- 🏃♂️Activity: Garmin Forerunner/FitBit
Subjective
Daily journaling logs
- 🔋Energy, Mood & Recovery
- 💤Sleep & Performance
- ⏱️Therapy logs & sessions
Health & Blood
- 🩺Devices: BP & Pulse Oximeter
- 🩸Panels: Targeted testing
🌅 Morning
- Hydrate: 1 glass of warm water immediately upon waking.
- Sunlight: Get natural light as soon as possible (mix in a 10,000 LUX SAD lamp during the winter).
- Red light therapy: 10 mins both sides using panels or 20 mins in a red light blanket (weekends off; spot treat injuries/DOMS).
- Mindset: Meditate, prime my brain, or do breathing exercises during red light therapy.
- PEMF Mat: Ground and use on Alpha frequency (8–12 Hz) to power up when time permits.
- Supplements: Limit extra intake; structure my diet first, adding targeted supplements carefully.
- Movement: Get a walk or some light exercise in before starting work.
- Cold therapy: When doing it daily, I complete this sequence right before work on a morning.
☀️ Afternoon
- Workouts: Train 5 days per week, focusing on functional strength training with free weights and cables.
- Cardio: 20 mins cardio at the end of weights, plus one long cardio session per week (switch goals a few times a year).
- Steps: Target a minimum of 10k steps daily (12k–15k is my energy sweet spot).
- Infrared Sauna: 15–30 minutes post-workout to sweat and detoxify.
- PEMF & Meditation: Use the mat on a low frequency for deep relaxation and meditate simultaneously.
- Post-Cardio Cold: Use cold therapy after hard cardio to lower heart rate (leave heavy lifting days to morning cold sessions).
🌙 Evening
- Hydrotherapy: 30 minutes in the hot tub or a hot bath with Epsom salts.
- Meditation: 6–8 minutes to let remaining feelings surface and transition into deep relaxation.
- Room Prep: Cool the room down in summer and turn the air purifier on an hour before sleep.
- Blackout Blinds: Ensure a completely dark room to maximize overall sleep quality.