Biohacking, health and mental wellness routine

hey guys a different topic for me today I thought I would share kind of my workflows and experiences some of the tools that I use some of the apps that I use for managing and trying to optimize my health and fitness and general like mental General well-being I guess would be the right way to say it so um first off I will start by saying I think it's pretty obvious but um I'm not an expert in these matters you can tell from my physique that I'm far from

a um uh like whatever Fitness Guru or anything like that this is more me sharing like some of the the things that I use and I'm a student of the game as I am in in everything like even in my businesses like I'm continually learning and kind of testing new things and figuring things out um so this would just be a video of me kind of sharing some of the uh apps and things that I use to try to um to like improve my General Health and Fitness

so it's also very safe to say that Fitness has been very much neglected on my part from the for over the past like seven years I'm 27 now and the last time that I was in like really good shape was probably when I was about 21 and then I put on some weight and then about when I was 23 again when I first moved out to Georgia I was in pretty good shape again and then as I kind of dive into running these companies um I I've always

put on like a lot of weight and neglect the gym and also just go for the like just generally ordering a lot of food purely from a productivity point of view like it's far easier just to and I live in like countries like in Georgia it's very cheap and easy to do and I I did look at getting like a private Chef before that didn't work I'm actually looking for one here in Colombia now just to handle all of that I'm generally a pretty extreme person I've become

pretty obsessed with it was one specific area of my life at a time which is very bad and I I work on trying to have more more balance across all areas of my life um but seeing as like my health is something that has been neglected over the past few years whilst I've been pursuing um Financial Freedom just pursuing money basically which like fortunately I've now achieved Financial Freedom like over this next year I wouldn't call this like a New Year's resolution uh it's just purely a coincidence

we're coming in into the new year that I've started to have more of a focus on on my personal health so so like I said I'm 27 years old I think I've put my body through like a fair amount over the past few years and when I was much younger as well I was a very very heavy drug user from uh from 15 to 17 using anything and everything daily pretty much so my body has been through like a fair amount of abuse and considering um I think

I've kind of got away with it because I am still relatively young you can kind of get away with a lot more and perhaps it catches up with me in older life but I fortunately haven't had any like major health issues despite a lack of diet and exercise and so now it's kind of it may happen in later lives and now my focus is to kind of minimize the chances of of that happening and just to be clear like my main goal is to feel as good as

possible for as long as possible and what I would prefer to do is to live feeling great feeling young for as long as possible I think life life generally starts to deteriorate your body starts to deteriorate as you get older and older to start off with like I thought I would talk about like a couple of different apps and things that I use I've come across so if you see here this is a continuous um glucose monitor that monitors my blood levels at all time maybe some of

you are familiar with this already um this is called the Freestyle Libre 2 and I've known about this for quite a while but I never used it because there are a lot of complaints about the app whereas now I'm going to introduce you to a second tool as well called Ultrahuman and this is there is a startup based out of Dubai relatively it appears they're well funded they built a very nice website very nice app they charge a lot more money I I can't remember the exact pricing

I think it's about 250 dollars per month to use their continuous glucose monitor but the thing that I realized is that they actually just use this exact one but rebranded and they put their logo on top of it and you can buy these for twenty dollars um so I just ordered it from a pharmacy here you connect it to the app you literally hold it here so I have continuous and this is like really interesting if if it will show I have like continuous tracking of my glucose

levels the spikes uh while it's sleeping and I can literally just tap here scan the NFC tag there we go scan complete I'm in the top 40 yeah so my you had a glucose crash it like I just find this information so interesting and one of the things I uh the thing about like kind of diet and fitness is the indicators of success are lagging for example like with food I can eat a load of sugary food and I will immediately feel very good as long as I

don't overdo it you know I've got dopamine going off in my brain and I'm feeling very good but actually it's really quite bad for me and it will it takes like a longer period of time for for that to kind of catch up they're lagging metrics right it will even take like a couple of months and the same applies for like Fitness and and working out um just because I go to the gym and train really hard I'm not going to notice a difference even if I do

that every day for like a month I will start to see some type of improvements um but they're really kind of like lagging indicators um so the thing I like about this is it's in kind of real time so I know like for example just downstairs I had um I had like a granola bowl with fruit and honey which is like high in sugar and of course like my glucose is completely spiked up and it is crashing back down and so right now I'm back down at about

normal levels and this is like happening in real time and it is I guess it's more of like a motivation thing but also just to understand what is actually going on in your body I really find this stuff to be just so so intriguing and because of these kind of tools that are coming out now or such as this this tool which like I'm a really really big fan of I would also pay directly for their own um things personally I don't care about the money the only

reason I came up with this solution of using um there's other one with their app is because Ultrahuman only ship in Dubai but to go into this a little bit more it syncs with apple health so I can plug in all of my activity if I start a workout it will be synced over to to the app I can also log all of my food so the thing that I use there is MyFitnessPal um where you can log it like I had an espresso I had this granola

for breakfast and it tells you what has spiked and what this app actually does is it learns the specific foods that you've eaten the specific ingredients in those meals to understand what is agreeing with your body and it gives recommendations on the types of foods that you should be eating and again this is completely personalized to you so I think we're starting to see such a um really starting to see an interesting shift in kind of how technology can be used for your personal health um maybe some

of you are also familiar with Oura ring which is a little ring that you wear sleep tracking ring um they also plug into to Oura's application and it will pull data from there to tell you how your sleep is impacting your glucose levels and your like metabolic rates of this as much as they have two tools and they're also releasing their own ring this is kind of like a centralized app that connects with all of the different tools that you have you know if you have an Apple

Watch and Oura ring using a glucose monitor and it will pull it all together and it will show you the event and how that is kind of impacting your how that's impacting your health which I think is I I think is great like I really really love things like this because again it's just immediate feedback um and I immediately like I can see I've gone up here in the red after I've had like granola with honey so I've taken in like too much sugar and now I've crashed

back down so yeah I I only discovered this like the other day but um that's also part of the motivation behind making this this video but again it plugs into like all of the other stuff that you're using as well to pull in all of that that data together um and really give you an idea of how your body um is like reacting to things um how a workout impacts your glucose levels and so I'm also in the process of ordering like an Oura ring to handle like

the sleep tracking um and all of that other stuff as well I used to have an Apple Watch but personally I actually I prefer to wear a nice watch to be completely honest and then also put on just have like an Oura ring it's a much less like intrusive device so then kind of going on to a few other things that I've done that I can can recommend when I'm in Georgia I will kind of get my blood work done relatively frequently the great thing about Georgia and

is that you can have a nurse come around to to my apartment the cost will be about a hundred dollars and that includes the cost of all the blood work as well I will do like 10 different tests on all of the different like uh basically like to cover like all of my internal organs my testosterone levels my cholesterol like essentially all of the the markers that um that can kind of indicate your your levels of Health when you do all of this blood work you kind of

get a load of just raw data dumped on you and unless you're a doctor or have like a an understanding of what all of these metrics mean um a lot of the data is kind of meaningless to you they give you like an average of kind of where you're supposed to be um but there's not really any insight into how to improve it or is that average even a good place to be um should you work on like what should you work on lowering and increasing um so

that is where I'll introduce you to another tool named InsideTracker this is just another application where you go and get your own blood work done and you then plug in all of the data into the app and it tells you how you can work on improving this if it's good if it's bad what type of maybe internal organs these certain measurements um impact um I can't remember the exact price it was 120 dollars you you uploaded your blood results and they tell you everything that is um that

is kind of going on inside of you they make sense of that data for you through an app it gives you all types of graphs and dashboards and and so on for you to really like understand what's going on so that is like a super interesting thing and again that kind of goes into like based on utilizing your location to their particular strengths so whenever I'm in Georgia like I will always kind of make a habit just because it's so convenient just to have like my blood work

done um regularly so yeah InsideTracker is kind of really good for helping you telling you what is going on making sense of all of that data that is dumped on you through blood work and then telling you what you need to do and also if you're not sure what type of blood tests to get you can go on their website as well and you can just sign up you don't have to pay anything and it will tell you if you want to know more about your internal organs

these are the ones you should get if you want to measure testosterone levels this is what we this is information and the type of blood test you should do um and yeah and you can just do like a completely comprehensive uh overview of of your entire body other tests as well that I've done that I suggest I did a food intolerance test I literally recommend everyone to do it I now try to do one like every single year I I literally have intolerances to pretty much everything um

there's no over exaggeration at all so uh about two years ago it's often while you'll you'll see my face being inflamed it means that I've eaten inflammatory foods so I'm intolerant to Dairy I'm intolerant to gluten I'm intolerant to milk alternative it's like coconut milk soy milk um almond milk everything like that the only milk that I'm actually not intolerant to is Camel's milk I've not come across any anywhere selling selling Camel's milk yeah I have intolerances to to beef the only thing I'm really able to eat

is chicken vegetables and seafood and I'm not a big fan of seafood so it's really really quite limited so it was like 300 to do this test I did it out in Dubai again they'll come around your apartment they'll take your blood and they'll extract your blood and you'll get the results in a couple of days and it's also important to know that it does change when I did it two years ago I had reactions to to milk and to Dairy but I I didn't have any reaction

to coconut milk so then for the past year I was drinking my coffee with coconut milk and when I did my more recent food intolerance test a couple of months ago I realized that I now had an intolerance to coconut milk um so you need to you need to have a essentially a very balanced diet um as the thing that they told me is if you start to introduce too much of a certain um your body will can start to develop um develop an intolerance to it which

is also why I developed an intolerance to beef as well because I was trying out a carnivore diet for about three months um of of last year and I'm pretty sure that's how I've developed an intolerance to steak but again I think to have like that type of information available to you it just makes complete sense to do it even if you you don't do it every year or you can't afford to do it every year just have an understanding of the type of the type of foods

that your body just doesn't agree with um so then kind of moving on to like Fitness in general like I don't I'm not going to give any like workout advice I just don't feel that I'm qualified to like if anyone's interested in what I try to do is work out it's like um I enjoy doing the compound exercises bench press deadlifts um one one workout that I will say again not a advice but something that I've have been doing recently is doing chest and back on the same

day um which as you can imagine is pretty stressful for the system I actually got this off of like a an old article from Arnold Schwarzenegger where he was saying that it would mean he could kind of double the amount of training that he could do on both his chest and back by bringing them in together so going in from like a super set of like bench press straight into like barbell rows or into pull-ups um of course it's quite stressful but it it's a great workout and

you feel really good after it so that's just one thing I've been playing around with recently is training like major major muscle groups together like the only point I would make this is kind of an obvious one is I try to make um Fitness as convenient for me as possible so for example right now I'm living in like this uh apartment and on the eighth floor there's a gym there's a swimming pool there's a steam room so it's just super convenient there's kind of like no excuse like

this morning I've already gone down and done a workout after I record this I'll probably go down and sit in the steam room for 30 minutes and then maybe like go in the swimming pool later on like this afternoon so just by making it so convenient is really good the other thing that I did is bought these like push-up grips and it's not that I really need like push-up grips but simply by leaving them on the floor in the apartment it's kind of like a mental cue like

a little mind attack and it triggers the motivation to just get down and just do like 10 20 push-ups and so I just find that I will do way more push-ups purely just by leaving them around the apartment um because it just like triggers me to do so so that's um there's something really interesting as well is kind of leaving these you know just by having like weights on the floor you're far more likely like the saying goes out of sight out of mind so if you keep

things in sight that they're going to be in your mind so yeah just kind of making things convenient and that also plays into like my whole philosophy as well about having like different bases for different purposes like um one of my favorite things to do probably my favorite thing to do in the whole world in fact is just walking on a beach like having a nice Sandy Beach no shoes on like just walking like half in in the sea half out of it um often listening to an

audio book or listening to nothing I find to be one of the most relaxing and like just pleasurable things to be honest like I really do um which is why like in Dubai I often find when I'm there I will lose weight because I'll just walk up and down the beach pretty much all day in the sun listening to audiobooks thinking about like planning or like whatever it is so you can kind of and it doesn't feel like a workout at all so you can kind of optimize

your um not just your local environment but the environment that you're living in to make like Fitness much much easier so again by being by being close to a gym by being somewhere that you really enjoy Fitness so um I'm thinking to go and spend a couple of months like living very kind of like on a beach almost just so I can just walk up and down up and down there every every single day um but again it plays into like my whole philosophy like I said about

having bases set up for different purposes um like for me Georgia is like my business base um then Dubai is kind of like my I don't know comfortable living base I would say like everything in Dubai is super easy all the restaurants are great as long as you have money it's a great place to live you can order anything and it's super convenient um also it's like a general place to like work and live from uh it's very good I would say it covers like multiple different areas

uh but in terms of like dating it's it's really kind of lacking a lot of I think everyone knows what goes on in Dubai so then having like another base like here somewhere in Colombia we're dating differently isn't lacking and you can kind of optimize your environment if anyone's read Dan Bilzerian's book that's set up essentially all it's talking about is um he he optimizes his environment to so that he has a life that women kind of want to be be a part of uh and it doesn't

mean you need to go out renting super yachts and all this other stuff like I can guarantee you like right now Penthouse apartment on the 13th floor if you're just going out for drinks or dates with a girl and then saying I've got a Jacuzzi back here with like a panoramic view over over the city it definitely optimizes your conversion rate let's say so for me like um Colombia is like the where I kind of go for more fun like it's a very very Lively City here and

I really really like that as long as I want to be here for that um when I say Lively like there's always something going on like at night that you can hear all the parties going on so if you want to go out it just has like a general feeling of being alive like the kind of Latin culture out here is very like hot blooded full of energy and it's quite different to the other places that I live in very like sexually open country as well um so

this is like a bit full of a lot of distractions as well so not the best country to work in in my opinion but um definitely again it just kind of depends what you're looking for so my whole philosophy is to establish multiple bases based on your own like personal interests um and kind of what you like to do so right now I'm looking at acquiring a couple of different properties around the world as well to kind of extend the reach of my of my bases anyway completely

went off on a on a side tangent there let's go on to like kind of general like mental health and some like the practices and and things that I have there so one app that I use I will recommend to you is called one sec and what this does is it stops you it stops you from opening apps out of convenience and you can see my analytics here on the things that I've opened how many times I've opened them and the way that it does that is if

I go to open Safari look I get a pop-up that says I need to rotate my phone three times in order to unlock Safari and then it's going to ask me what am I doing right now what type of mindset am I in so you can choose what apps you want to trigger this on for me I do Safari I do Instagram I do YouTube I do um deliveroo and any other like food delivery apps just to make sure do I really want to order this food um

and then you need to write the reason that you're opening it so I can say I'm I'm opening to do research and it keeps uh research on this particular thing so it keeps you very accountable like if I was to open Instagram and there's no specific purpose behind it such as replying to like a DM or something like that if I'm just opening it for the purpose of scrolling through reels when I have to write that to myself it just makes you kind of accountable so it just

makes you kind of more aware of your habits I think by putting a bit of a blockage in by increasing the amount of friction that it takes for you to open an app and then you need to give the reason why you're opening it um just really really great app and you can get it to um you can like trigger on whatever apps that you want um so you can choose like these are apps I often waste time on and you can set specific limits there and then

also it has like some little widgets you see at the top here it tells you what I've been opening and how long I've spent on them today um and then one other widget that I use as well is this like MyFitnessPal where you log in how many calories you've consumed I'm just trying to be more conscious of this stuff at the moment um and also that's another thing I'll go over on my glucose monitor on the new like iOS you can just pin all of this stuff at

the top here so it has my glucose levels it has how many calories I've consumed and they're the things I choose to put on my home screen um in terms of other things like um like meditation um personally I don't really like the term meditation I think it sounds a little bit too uh I don't know I too like like you're a monk so I I don't really like like the term meditation um I will kind of call it like a debugging which is a phrase used in

programming where um if you're running an application you can turn on like um debugging debug mode and it will kind of log all of the steps that are taking place in the application so you can try to figure out where something's going wrong and I just really like applying that um kind of debug mode to to your own life so I don't look at meditation anything I need to sit down for 30 minutes and be completely still instead I will do something yeah like debug mode is what

I would call it where you just sit there and it all you're doing is putting your mental application into debug mode where you are actively monitoring your thoughts um so I have no expectation of going of like having a silent mind it's simply me being aware of if I sit there with no um external stimulation no phone no nothing no distractions if I go and sit outside and I sit there for 10 minutes where does my mind go to and that is all it is for me so

just essentially the process of monitoring your thoughts being aware of what is going through your mind and just I I don't do it every single day like I I'm not here to kid anyone I don't do it too often uh just whenever I find some time that is uh I I do enjoy enjoy doing it um so I'll just find some time to sit sit there and just have basically no external interruptions and just sit there and just see where your mind goes for like five minutes I

don't don't try to sit there for half an hour or anything I'll just do like a couple of minutes and often I'll feel really really great after it another thing that I sorry should have mentioned is on the app that I showed you as well one of the exercises that they get you to do before you can choose to open an app is to breathe in so before I go and open whatever my email it it like it has a little animation where you would take a huge

breath and then you breathe out so that's been something else that has been a pretty not like like a mind-blowing result but just like a positive Improvement like it just gives you like maybe 20 times throughout the day where it will get you to take like a deep breath and I think it just makes you more like conscious and more kind of in the moment speaking of breathing other thing I'm going to introduce you to that I've been using recently is this which is it's not a snow

mask I I think it could be used for that purpose as well though actually but it's to stop you breathing through your mouth this is something that I also have been implementing so I will go to bed at night wearing this I'm not sure if you need to wear it forever or If eventually you just kind of break your own habit but I do notice that when I wake up in the morning after wearing this I wake up with a lot more energy it's I am a normally

a mouth breather um I wake up with much more energy I feel much better rested and so I'll be interested when I get my Oura ring to do a test of what is it like sleeping with this where I will only breathe through my nose compared to sleeping without it how restful is the sleep I think the one negative of it is like when you have it on you look like a um like my poor girlfriend she I look like someone who's just come out of a motorbike

accident um coming to sleep next to her every night but um yeah it's this they're like ten dollars and so it just literally um just keeps your mouth shut to force you to to breathe um through your nose and that's been another Improvement uh there's a book that I I was reading I've forgotten the name of it now though um that just speaks about how like all of the negatives of mouth breathing and what a positive impact breathing through your nose can have I'll have to get the

name of it it's not not coming to me right now then I guess to go on to like supplementation like I'm not really doing too many supplements at the moment one thing I will mention is there was one brand um that I came across in Dubai Ancestral Living which I now actually found out is owned by Liver King and I wasn't aware of that before not that I'm a fan or a hater of him just worth mentioning but it's it's ground up beef organs and like you can

buy liver you can buy heart you can buy all this other stuff I tried these liver crisps before from Carnivore Aurelius who you can follow on Instagram and you definitely get a very positive feeling after eating them like I felt very very good and I instantly felt it however I hated the taste of the crisps so I would never eat them it was dried out beef liver and um so now like taking the those Ancestral Living supplements I will say it is One supplement that I take and

I really feel a difference I've spent a lot of money on supplements in the past like I'm very big on just trying to like optimize and hack my way through life and they would definitely supplements where I had like a positive uplift in my mood just just from taking them so yeah I've just ordered some more of those because I have actually finished them already other than that I'm not really taking too much like bone broth I quite like as well like at the moment doing it in

powdered form because I can't find anyone selling bone broth out here and I don't really do any cooking to to do it myself but I've also will be ordering some more Fadogia agrestis I think is how it's pronounced maybe agrestis and Tongkat Ali which are two supplements for um increasing testosterone so I guess to find finally kind of finish up on on testosterone as well I I don't do like trt although I have absolutely nothing against it and I can pretty much guarantee in my life I will

move on to it right now I have pretty high levels of testosterone like the last test I did I was about 780 which just for me it kind of isn't worth going on to trt where I will be on that for the rest of my life when I naturally have quite high testosterone levels and considering that I am also overweight I don't do anything to really focus on naturally increasing my testosterone there's a guy that I know of who was able to increase his testosterone to about 1200

Naturally by doing things like drinking water only in glass bottles um not using some shampoos with specific ingredients in it like all this I actually wrote down all that stuff maybe I'll share it with some people um all of these like little hacks basically to increases testosterone production so I basically am focusing on one of my key focuses now is to get my testosterone levels to be as high as naturally possible I naturally have quite high levels so I just want to see how far I can push

that testosterone levels go down as you have more fat on your body so that will be like one of the first things for me to optimize as well I can make a lot of significant improvements on my diet and as well take um supplements such as Fadogia agrestis and Tongkat Ali and a few other things as well again all kind of natural supplement supplements to push my testosterone up as high as possible and your testosterone goes down every single year so you know when I'm probably like 35

maybe um that is when I would look at like moving over to um maybe even older than that of course I have to to see how I feel but I do think that like trt is one of those ways like I mentioned my one of my primary goals is to feel as good as possible for as long as possible and trt is kind of one of those things that can make you feel and look a lot younger um and we're even seeing like athletes who are going on

to trt who have retired for a lot of years returning into um into their specific sports that's how much of a difference it can make so um like I said not doing anything at the moment again not from the moral or uh any other point of view is that I just feel it's not the right time of my life but it's something that I like actively that I'm actively tracking right now my main focus is yeah increasing natural testosterone levels cleaning up diet and reducing inflammation as much

as possible by kind of working out every single day so yeah that's kind of my Health Fitness and kind of mental well-being protocol I'm also really like audio books I generally find them quite relaxing like I can just sit here with my airpods on and even just walk around the apartment I find it pretty good for like well-being um and like reducing stress levels but um yeah any comments as well like there's again like I said this is just me kind of sharing what I'm doing as a

in like my own personal Journey it's not from an area of expertise or anything I do hope that you learned something though particularly with like the apps which is things that I'm kind of figuring out to help me optimize my environment to be more much more health conscious about the kind of choices and decisions that I'm making in my day-to-day life um very interested here any feedback from people as well particularly people who've used some of the things I mentioned like the Oura ring um maybe I don't

know people have some supplement recommendations and things like that yeah again always very interested to to hear from from other people so um yeah as always thank you so much for watching any questions let me know take care and