I don’t know one person that wouldn’t want to know the secret to the foundation of youth. As one living with Crohn’s Disease & lived 40 years of struggles ranging from obesity, bulimia & anorexia, cervical cancer, renal stones, having my gallbladder removed to any color of 50 shades of f*cked up & addictions you can imagine…I’d try & experiment with anything to look & feel my best.
You can read more about my healing and transformation journey here.
Disclaimer: these are what have worked for me. Take what you need, can, believe in, whatevs, & chuck the rest. You do you. You are more than welcome to DM me with questions. No unsolicited advice here. Aholes not welcome. Everyone is entitled to eat, workout, & live in a way that makes them feel amazing & a badass. I’m simply journaling my experiences as a resource for you to be your own health advocate & do your own life admin.
**All links & discount codes available in IG bio & highlights**
Biohacking is a term simply used to describe do-it-yourself biology. It involves people making incremental changes to their bodies, diet, & lifestyle to improve their performance, health, & well-being. Some types of biohacking have been around for many years, such as intermittent fasting.
Biohacking ranges from efforts to improve brain function, treating dis-eases & disorders, looking more youthful, to faster weight loss.
Some favorites I incorporate into my life & success routine include things like:
Red Light Therapy @emrtekinc
Grounding (Earthing)
Meditation & Writing
Cryotherapy
Infrared Saunas
Blue Blockers
Organic & Natural Products vs Conventional (beauty products, cleaning supplies, cooking products, coffee, water, teas, etc)
Supplements @nuethix_formulations
Intermittent Fasting
Functional Crossfit @3kings_athletics
Restore Hyper Wellness @rhw_fishers
A Meat Based primarily Carnivore Diet (I call myself a Liberal Carnivore. I’m not dogmatic about it)
Colon Hydrotherapy
You’ll wanna save & share this resource!
I stopped obsessing over fat loss & focused on holistic health.
The biggest one in my opinion. Excess weight & inflammation come from not only physical triggers but also mental & emotional triggers. Unpacked trauma, habits, & addictions manifest as both physical & emotional inflammation.
I believe the secret to having it all is believing abundantly you already do. Those that choose to walk along the path of abundance experience a completely different life. Opting to live life to the fullest, exuding happiness, generosity, creativity, fulfillment, inspiration, & joy.
Your physique, energy & overall health will never flourish or look/feel the way you want if you do not get healthy first & stop obsessing over numbers like the weight on the scale, body fat %, excessive number of steps you get in a day, & how many calories you restrict.
Master your emotions & circle or you become a prisoner to them.
I eat optimal protein, calories, & foods that nourish my body, mind, & spirit.
Due to my autoimmune allergies, Crohn’s disease, past disordered eating, & addiction to food/carbs/sugar, I experimented & found a meat based “carnivore” WOE (way of eating) worked best for me. Been carnivore for 3+yrs
I generally eat between 1g-1.5g of protein/lb of body weight. I’m 5’1 & 105-108lbs on avg. I trust my body, eat what I crave & do whatever form of exercise it feels like doing that day. I do not punish myself for eating. I do not earn, burn, or use food as a treat. It is honored with respect & literally the life fuel we are made of.
I eat mindfully, slow, chew thoroughly & until I’m 80% full. I wait 20 minutes after eating to allow my satiety cues to let me know I’m full. Eating enough food also helps balance hunger & satiety cues. I maintain my weight on 1850-2100+ calories/d after giving my body time to heal. That meant initially gaining 15lbs during a reverse diet & adaptation period. Took me a year to lose that weight. Be patient.
I embraced aging is inevitable, but living well with a young spirit & nourished vessel is a choice.
KEY TAKEAWAYS
- Eat the right way for you & in appropriate doses.
- Get exercise & quality sleep everyday.
- Stress your body optimally. Challenge=Change.
- Track your data if things aren’t working.
- Avoid fake, processed, sugary drinks & foods.
- Its never too late for dietary & lifestyle changes.
- Mind your thoughts & circle or they’ll mind you.
- Saunas, red light therapy, grounding, & cold therapy are fabulous for longevity, recovery, anti-aging, & detox.
- Get out in the sun, avoid toxins as much as you can.
- Live for metabolic & hormonal health, aesthetics will follow if you’re good to your body.
Biohacking Summary
FYI: Full list of codes and links here
SLEEP & WALKING: Anyone can do this. Sleep as much as you can. Take naps. Walk in the morning, take breaks during the day, walk after meals, walk as a night cap. Gtfu & move. We weren’t made to live like sloths.
GRATITUDE, Positive Affirmations, Abundance Mindset: basically loving MY life unapologetically, doing shit I love, & giving less fux. Try it. I lovingly dare you.
Not CHRONICALLY DIETING: eat enough optimal food for daily function & activity consistently to be a badass, eat at least at maintenance the majority of the time, eating daily optimal protein at every meal, getting in daily optimal healthy animal fats. Choose to eat the right way for YOU.
Digestion Support: Intermittent Fasting especially on work days. Occasional Omad. Nuethix Formulations Utilyze Digestive enzymes. (Code: lilbitoffit) Chewing food thoroughly, eating slowly, not stuffing myself, stopping when I am about 80% full. Walking after meals.
Reducing Caffeine & Alcohol: Duh. Leaving this one here, you guys are smart you know why. Stress + hormone balance. Keep caffeine in the mornings.
Meat Based Diet: I eat mainly meat, seafood, eggs, & dairy in moderation (butter/cheese/milk), organic coffee, tea, water. Minimizing/removing processed, artificial foods. This has allowed me to reduce gut flares, put my Crohn’s in med-free remission, lose fat & maintain my weight loss, & feel/perform my best. My specific story & healing protocol is in the link in my IG bio. It’ll answer all your questions on trigger foods, disordered eating, gut healing & carnivore! AGAIN, eat the way that serves YOU best!
Functional CrossFit & Strength Training: @3kings_athletics 5d/wk
Organic Coffee: @bulletproof @foursigmatic @lifeboostcoffee Coffee is one of the most chemically treated plants produced. Organic reduces toxins, chemicals, & molds. Tastes better imo.
No Tap Water: Reduces toxins. Contaminants in our water can lead to health issues, including gastrointestinal illness, reproductive problems, neurological disorders, & autoimmune conditions.
Personal Development: be a forever student of life! Read, write, therapy, workout, eat well, listen to educational podcasts, YouTubes, audiobooks, learn new skills, invest in yourself! Use your time wisely! A list of my favorites are here on Instagram!
Reduce Toxic Products: Beauty products. Fragrance. Plastics. Cleaning products. Microwaving. Cooking products, etc. Use cast iron skillet, Airfryer paper liners from @amazon Love Physician’s Formula & BeautyCounter.
Circadian Rhythm Routine: reducing electronic use. Sleeping more. Blue blockers (Discount Code: lilbitoffit20) Getting outside for sun & grounding especially in the morning. My prescription glasses + blue blocking lenses I got from Eyeglass World. I use them during the day & a pair of amber ones at night before bed.
Red Light Therapy: pads off @amazon, @Emrtekinc Light. (Discount Code: lilbitoffit20) Benefits include: Reduces oxidative stress, inflammation & joint pain, Increases muscle recovery, collagen production & tightens skin, Reduces fine lines & wrinkles, Increases hair growth, Increases energy, Increases wound healing, Improves memory & vision quality, Increases testosterone production, Improves sleep & can aid in fat/weight loss. Use mine at least 20 minutes per day.
Grounding: Mats/Pads & getting outside in nature. Involves doing activities that “ground” or electrically reconnect you to the earth to help with pain, inflammation, fatigue, depression, sleep, & numerous dis-eases & conditions. Got my mats off @amazon I sleep on one & use the pad at work.
Supplements: @nuethix_formulations Cort-Eaze Cortisol Balance Support, Estro-Cort Estrogen Balance Support, Utilize Digestive Enzymes, Nu-Multi Multivitamins, Relax Liposomal Sleep Support. Electrolytes: @goultima, @drinklmnt Tea: Green tea, Matcha, Herba Mate, Red Rose Teas off amazon
Portable Infrared Sauna: got min off @amazon. Love it for detox, recovery, reduces inflammation & pain, & positive hermetic stress. Hormesis is a dose-response phenomenon characterized by low-dose stimulation & high-dose inhibition, & has been recognized as representing an overcompensation for mild environmental stress. The beneficial effects of mild stress on aging & longevity have been studied for many years.
Wellness Treatments & Services: I utilize Restore Hyper Wellness @rhw_fishers Services include Red Light Therapy, IV Therapy, Compression Therapy, Cryotherapy, Infrared Sauna, Etc.
Colon Hydrotherapy & Enemas: flush bowel of toxins, relieves constipation, helps with digestive motility for my Crohn’s disease, gastroparesis, & impaired gastrointestinal motility. I have a home in-shower enema system from @amazon Colonics I do quarterly, enemas as needed. I go to Brandy Mason in Carmel, IN with Carmel Colonics & Terri Hawkins with Natural Rejuventation in Indy.
Hope this was helpful! If you like this, you can follow me on Instagram here!
P.S. Grab your copy of the Cook With Coach K Carnivore Made Easy Recipe Book Here!
P.S.S. Grab your copy of the Ultimate Meat & Macros guide Here!
oxox Coach K
