The Steps to Optimal Health Part 2

August 20, 2024

Are you considering jumping on the Ozempic bandwagon for weight loss, or curious about natural alternatives to GLP-1 agonists? Do you find yourself stacking biohacks without truly understanding their synergistic effects? Have you forgotten the power of silence in a world that never stops talking?

In today’s whirlwind of modern living, it’s easy to fall victim to quick-fix appetite suppressants, burnout-inducing productivity hacks, and the incessant buzz of technology…

…What if the key to health and vitality isn’t about doing more but mastering the right life optimization strategies?

If the questions listed above resonate with you, you’re not alone. Millions are grappling with these same challenges, searching for answers in a sea of conflicting information.

In June, at the Health Optimization Summit in London, I revealed my latest findings on the most crucial aspects of health in “The 6 H’s of Health Optimization: My Latest Learnings & Biggest Biohacks.” If you missed the event or want a refresher, I’m now resharing the key takeaways—highlighting the core components of health optimization, backed by cutting-edge research, expert interviews, and personal experimentation.

In Part 1 of “The 6 H’s of Health Optimization,” you got to explore insights that provide a solid foundation for understanding how to truly nurture your cardiovascular health (heart), optimize your living environment (home), and harness the power of beneficial stress (hormesis). But your journey toward boundless health doesn’t stop there! Now, it’s time to dive into the remaining pillars (hunger, hustle, and hush) so you can fully transform your health and longevity.

In this second installment, you get to explore:

• Innovative approaches to appetite control that don’t require expensive pharmaceuticals like GLP-1 agonists such as Ozempic
• How to maximize your physical and mental performance through strategic “stacking”
• The surprising benefits of incorporating stillness and simplicity into your daily routine

Whether you’re a seasoned biohacker or just beginning your wellness journey, the insights you’re about to discover will equip you with actionable strategies to revolutionize your approach to eating, working, and resting. By the end of this article, you’ll have a complete toolkit for health optimization that addresses every aspect of your daily life. So, let’s dive in and uncover the remaining secrets to living a truly boundless life!

Master Hunger, Become “Superhuman,” and Embrace Stillness with *These* 3 Proven Health Optimization Pillars

1. Hunger: Smart Strategies for Satiety

I’ve discussed the emerging trend of GLP-1 agonists on a lot of podcasts lately, which you can check out here, here, here, and here. 

GLP-1 agonists operate by triggering the GLP-1 hormone, which induces satiety, making you feel fuller and reducing the desire to eat, sometimes even causing nausea around your favorite foods.

While I think common GLP-1 agonists like Ozempic (semaglutide) and Wegovy (liraglutide) can be medically necessary in a small percentage of cases, for the most part, this approach’s cons typically outweigh the pros. Given reports of adverse effects such as pancreatitis, gut issues, and even depression, it’s worth questioning whether people taking these medications are part of a large-scale, pharmaceutically funded experiment. Additionally, the high cost—around $1,000 a month for Ozempic and similar drugs when not covered by insurance—and the financial implications for the pharmaceutical industry add another layer of concern regarding GLP-1 agonists.

So, what are the alternatives to GLP-1 agonists if you want support in losing weight (without experiencing a laundry list of side effects)? Listed below, you’ll find several strategies for effectively shedding pounds in a safe and holistic manner.

Microbiome-Based Satiety

Satiety and your microbiome are intricately intertwined, so targeting your microbiome can address hunger from multiple perspectives. By increasing levels of butyrate, certain Lactobacillus species, Akkermansia, and bifidobacteria, you can achieve a natural, gut-based increase in GLP-1 (that a GLP-1 injectable agonist provides) and two other satiety-inducing hormones: CCK and PYY.

This is as simple as taking an Akkermansia-based supplement in the morning when you wake up (I use Pendulum’s GLP-1 Probiotic). Doing so helps you feel very satiated—like breakfast is more of an option, not a necessity (you can check out this podcast with Pendulum’s CEO, Colleen Cutcliffe, for more information).

Bitter Compounds

Another strategy to effectively lose weight without GLP-1 agonists is by taking a bitter compound like Calocurb. In a recent interview with Dr. Edward Walker, a scientist and lecturer involved in developing Calocurb, he explains how Amarasate—derived from hops extract—can bypass the stomach to activate bitter receptors, which leads to a pronounced feeling of satiety.

I was curious about just how bitter Calocurb could be, so I had my son record a video of me trying it. I broke open a capsule and put the powder on my tongue, only to be met with the most bitter, skunky beer taste imaginable.

With a little help from miracle berries (which make apple cider vinegar taste like sweet honey and plain yogurt taste like vanilla ice cream) I found that the bitter flavor of Calocurb transformed into something reminiscent of sugary candy, like Nerds. It was a fascinating experiment (which you can watch here), and while it may seem like a bit of a rabbit hole, Calocurb definitely delivers results.

Exogenous Ketones

Exogenous ketones have been shown to trigger a GLP-1 release and induce an appetite-satiating effect similar to that of a GLP-1 agonist because they mimic some of the body’s natural metabolic responses. When consumed, exogenous ketones increase blood ketone levels, which can enhance the release of GLP-1. The rise in GLP-1 levels leads to reduced hunger and a feeling of fullness, mirroring the effects of GLP-1 agonists.

A perfect example of using ketones to help satiate appetite is through a ketone shot, such as those from KetoneAid or Ketone-IQ. For more information on ketones, I recommend checking out my podcasts with Frank Llosa and Dr. Latt Mansor.

2. Hustle: Maximizing Your Health Efforts

Stacking, stacking, stacking…

“Stacking” is a term you’ll hear a lot of biohackers and health nuts like myself talk about. The concept of stacking involves combining multiple techniques that positively impact cellular and mitochondrial function to achieve significant overall benefits.

For example, during a visit to Gary Brecka‘s home in Miami, I was introduced to his renowned “Superhuman Protocol,” which is all about stacking various health optimization strategies to improve your well-being and longevity. This comprehensive routine includes three key components:

1. PEMF mat therapy: You’ll begin by lying on a pulsed electromagnetic field (PEMF) mat for about 15 to 20 minutes. This step helps to prepare your cells by optimizing their function.
2. Exercise with oxygen therapy: Following the PEMF session, the next step is to engage in exercise while breathing from an oxygen mask. Under this protocol, you’ll use a HyperMax Oxygen EWOT System, which enhances oxygen delivery to your cells, further boosting their performance.
3. Red light therapy: Finally, you’ll want to get a little red light therapy action in to increase ATP production. With the cell membranes now open and oxygenated, the photonic absorption of red light significantly enhances cellular energy.

The synergy of these steps results in a noticeable improvement in how you feel, exemplifying the power of stacking various health technologies for a greater overall effect. Additionally, I’ve discovered a few other stacking methods that I’ll outline below, each offering optimal health benefits.

The Causenta Protocol: Electrical Muscle Stimulation for Enhanced Fitness and Recovery

Recently, I had the opportunity to visit Phoenix and meet with the brilliant Dr. Thomas Incledon (you can check out our recent podcast together here). He trains a diverse group, from top-tier power and strength athletes, including NFL players, to individuals recovering from cancer or dealing with cancer cachexia (a complex syndrome characterized by severe weight loss, muscle wasting, and fatigue in cancer patients).

Electrical Muscle Stimulation (EMS) forms the core of his approach. By using an EMS suit, such as the Katalyst suit, individuals can stimulate their muscles effectively. This method is combined with oxygen and red light therapy, resulting in impressive outcomes for both patients and high-performance athletes (with just 15 minutes of daily use!).

I experienced this firsthand during my visit to his clinic, where I recorded a podcast (now available on YouTube). The protocol he put me through was extremely intense, leaving me barely able to walk up the stairs at the airport afterward, underscoring the potential of EMS.

However, to optimize your health, you don’t have to undergo extreme protocols. One of the best practical and effective hacks I discovered this year combines electrical muscle stimulation with oxygen and light therapy. This innovative stack is perfect for those who enjoy integrating multiple health strategies simultaneously, like jumping on a trampoline with a coffee enema and an oxygen training mask.

The Boundless Protocol: An Advanced Approach to Optimize Your Health

Another powerful method I’ve developed is what I call the “Boundless Protocol,” named after my best-selling book. This protocol integrates several advanced techniques to maximize your workout benefits. It combines exercise with blood flow restriction, grounding, cold therapy, red light therapy, and oxygen therapy. I perform this routine three times a week using an oxygen delivery system called LiveO2 next to a Vasper machine, which provides grounding, blood flow restriction, and cold therapy. Additionally, I’ve incorporated a giant red light behind the setup for enhanced photonic absorption.

For those of you building home gyms and personal setups, the Boundless Protocol offers a comprehensive and advanced approach to fitness. This combination of therapies promotes mitochondrial proliferation post-workout, enhances oxygen absorption, and supports muscle growth during exercise.

The Eterna Protocol: One of the Top Tactics for Unlocking Age Reversal

The last protocol I will mention is follistatin gene therapy, which I recently had administered by Dr. Adeel Khan (you can check out our podcasts together here and here). Dr. Khan, currently operating out of Cabo and Dubai, offers a comprehensive anti-aging package through his clinic, Eterna Health. This package involves traveling to his clinic for several cutting-edge therapies, including follistatin gene therapy for muscle growth, a natural killer (NK) cell infusion for immune support, and a stellate ganglion nerve block.

The stellate ganglion nerve block is particularly fascinating. It’s an ultrasound-guided injection administered on both sides of the neck, which effectively resets your vagus nerve. This treatment dramatically boosts your heart rate variability for weeks, leaving you feeling incredibly relaxed and stress-free, as if you’ve had a glass of red wine and smoked a joint simultaneously. However, due to its proximity to the carotid artery, it must be performed by a highly skilled professional like Dr. Khan. Another expert in this field, Dr. Matt Cook, also offers similar cutting-edge anti-aging therapies. While these protocols are quite advanced, they are worth exploring if you’re interested in the latest developments in regenerative medicine and anti-aging.

3. Hush: Embracing Stillness and Gratitude

Now, I’ve thrown a lot at you…

But remember, you don’t have to do it all. Think about the great-grandmas in Sardinia, Italy, who smoke cigarettes, drink gin, walk their goats, and live longer than many people who spend their lives in cryotherapy chambers. The key takeaway here is that sometimes simplicity is just as powerful, if not more so, than the latest health trend.

Recently, I’ve interviewed two people who got me thinking about simplicity in health. First, I interviewed Julie Gibson Clark, who surpasses many top anti-aging biohackers and Silicon Valley entrepreneurs with a protocol that involves about $70 worth of supplements a month, playing pickleball, spending time with her kids, and walking in the sunshine.

I also interviewed former NHL trainer and founder of Own It Coaching, Justin Roethlingshoefer. He starts his mornings with a glass of water and 30 minutes of silence in a sauna, just staring at the wall and doing absolutely nothing. Inspired by him, I started incorporating silence into my mornings. I’ve made it up to seven minutes before my head starts to explode. This idea of stepping away from the madness, taking time to be quiet, and allowing yourself to be still is incredibly powerful.

There are apps and resources to help with this, like NSDR (non-sleep deep rest) protocols on YouTube. After lunch, I often step away from emails and phone calls to give myself 20 to 45 minutes of quiet. In the mornings, I pray, read my Bible, and then just sit and listen to God. Carving out time for stillness, even if it’s just once a week, can be profoundly beneficial—because sometimes less is more.

As you read this article, I challenge you to take the next 30 seconds to enjoy a bit of stillness. Close your eyes, take a few deep breaths, and think about what you’re grateful for. Reflect on the blessings in your life, whether it’s your career, friends, marriage, relationships, or something else. Breathe that gratitude into your heart, feel it, and then smile to yourself.

Summary

If you missed part one of this article series, which covers understanding cardiovascular health, optimizing your living environment, and using beneficial stress to build resilience, you can check it out here. Together with the insights from part two, you now have a complete toolkit to transform your health and longevity!

Additionally, you can catch my FULL presentation at the Health Optimization Summit in London right here!

And if you’re looking for more insights into your health and wellness, you’ll be happy to hear that I just finished updating and editing my best-selling book, Boundless. Boundless 2.0 covers everything you could possibly want to know about optimizing your health and longevity, including how to boost your mitochondrial function, reboot your circadian rhythm, increase your libido, manage chronic conditions, enhance your mind using new smart drugs and peptides, reverse aging, improve sleep, burn fat, maintain health routines at home and while traveling, and much more!

If you’re ready to uncover a treasure trove of the latest science-backed strategies for improving every aspect of your mind, body, and spirit, you can click this link to pre-order your copy of Boundless 2.0.

Also, I’d love to keep the conversation going, so if you have any questions, thoughts, or feedback, please share them in the comments below, and I’ll be sure to respond!