biohacks to boost fitness biohacks to improve sleep deep sleep Dr. Joseph Mercola Exercise and Fitness featured Health health benefits of deep sleep News Prevention

Biohacks to Boost Your Fitness and Improve Your Sleep – Dr. Mercola : Conscious Life News

Biohacks to Boost Your Fitness and Improve Your Sleep – Dr. Mercola : Conscious Life News

Video Supply: Mercola

By Dr. Joseph Mercola | mercola.com

Ben Greenfield, one of many prime biohackers within the U.S. and founding father of BenGreenfieldFitness.com, has intriguing insights into well being and health.

The Advantages of Coronary heart Price Variability Testing

Coronary heart fee variability (HRV) testing is one other biohack Greenfield takes full benefit of.  Greenfield prefers an app referred to as NatureBeat, out there on each Android and iOS.

“The reason I use that … for self-quantification … is that unlike the ring, it allows me to delve into both sympathetic and parasympathetic nervous system strength (your low frequency or your high frequency power). That allows you to see which element of your nervous system may be affecting your heart rate variability.”

The NatureBeat app additionally supplies particular advantages for elite athletes. Greenfield explains:

“There are certain periods of time during the year, especially, leading up to important competitions, where I purposefully sustain a low heart rate variability for a number of days, typically anywhere from three days up to a week. After a week, you really start to see an increase in propensity for injury or illness. That’s called super compensation. Rather than over training, all you’re doing is just a little bit of under recovery, meaning you’re purposefully digging yourself into a bit of a hole …

Tudor Bompa … wrote some of the better books … on periodization, [which] is based on the concept that you don’t maintain peak fitness all year long …

If you’re specifically trying to perform [at the cutting] edge, where you’re digging yourself into just a bit of an under-recovery hole, then by allowing yourself a taper after … [you allow your] body to bounce back from that slight amount of over-training. You super compensate. You wind up even more fit than you would have been in the first place.”

Biohacks to Improve Your Deep Sleep

The quantity of deep sleep, REM sleep, mild sleep and the occasions you’re awake and how lengthy you’re truly sleeping at night time helpful info offered by totally different trackers. Once I initially began monitoring my sleep, I used to be shocked to understand simply how little deep sleep I used to be getting, which is when your mind detoxes and cleans itself out — a very very important course of you don’t need to miss out on because it helps forestall dementia and Alzheimer’s. There have been occasions once I was getting no deep sleep in any respect.

Associated Article: 11 Tips for Getting the Good Night time’s Sleep (from Tim Ferriss)

So, how are you going to enhance and improve your deep sleep? As famous by Greenfield, one of many necessities for restore and restoration to happen, particularly of your nervous system, is a decrease core temperature. Widespread methods by which individuals sabotage their deep sleep is by doing issues that forestall the decreasing of their core physique temperature, comparable to:

  • Consuming a excessive variety of energy late at night time
  • Consuming alcohol earlier than mattress
  • Sleeping with too many blankets
  • Retaining your bed room too heat
  • Exercising with excessive depth too shut to bedtime (inside three hours of bedtime)

How to Decrease Your Core Sleeping Temperature

A handy and cheap approach to decrease your core sleeping temperature is to first warmth your self up, both in a sauna or Jacuzzi or scorching bathe, then immerse your self into chilly water (ocean, unheated pool or chilly bathe, for instance).

“When I was in Hawaii, I was … staying with a friend and we would do sauna … and ice bath each evening. I noticed some really good deep sleep numbers there. I think a big part of that was because we’d always finish with the cold, which was originally something I started doing just to activate a little bit more of a conversion of white fat into brown adipose tissue, forcing the body to reheat itself via just natural thermogenesis of brown fat.

I will often use the sauna now … This morning, I spent about 20 to 30 minutes in the sauna, doing kundalini and breath work, yoga and movement. I’ll sometimes put elastic bands in there or dumbbells or foam rolling type of devices, just to do body work. I generally get pretty hot, pretty sweaty, a little bit out of breath. Then I’ll jump in the cold pool afterwards and get ready to start my day.

In the evening, before dinner, I go in there to do some of my reading. I’ll actually just spend about 15 to 20 minutes laying on my back. I have a little acupressure mat in there … I’ll burn some incense, some candles. I’ve also been vaporizing essential oils lately …I live in the middle of the forest … so, I [put an] … endless pool out in the forest, behind the house. I keep that at about … upper 40s [to] … the upper 50s. I jump in the cold pool [for about five minutes] and then have dinner with the family.”

Dietary supplements and Different Biohacks That Can Assist Improve Deep Sleep

Different biohacks that may assist enhance your deep sleep embrace taking supplemental:

  • Gamma-aminobutyric acid (GABA) ideally liposomal, or precursors to GABA, corresponding to passionflower extract
  • 5 hydroxytryptophan 100 mg
  • Melatonin in small doses (zero.three to zero.5 milligrams)
  • Cannabidiol (CBD) oil

Pulsed electromagnetic subject (PMF) within the vary of three to eight hertz can be useful, and supplies results comparable to these of an earthing or grounding mat.

“I try and do something every day,” Greenfield says. “This morning, I was really working on mitochondrial health, so I was doing 90 seconds of hypoxia followed by 30 seconds of hyperoxia, and then a minute of rest of hyperoxia using one of these LiveO2 training units.

I’ll usually use that one or two times a week … What else did I do? I was breathing this air from the NanoVi device, which is basically humidified air that gets exposed to a frequency that creates a little bit of reactive oxygen species that wind up having a little bit of a DNA repair effect. It stimulates the same electromagnetic signal as the good reactive oxygen species that your body produces — it doesn’t really make reactive oxygen species.

I did that while I was working on my computer this morning, with the near- and far-infrared lights that I have in my office shining on both sides of my body. I used a photobiomodulation this morning while I was stretching and warming up the water for my coffee, which is a device that goes on your head. It can activate the cytochrome c oxidase structure in mitochondria and allow for a little bit of increased nitric oxide production as well.

Then of course I did the sauna and the cold. I like to pull out a little bit of the ancestral wisdom as well. Right now, I’m vaporizing rosemary and peppermint while we’re talking … That seems to help out quite a bit with wakefulness … I think a lot of these things that jump start your circadian rhythm early in the day, like white light in the ears, blue-green light for the eyes, red-light therapy, the heat, the cold … wind up assisting you with sleep later on …”

The Significance of Eliminating Electromagnetic Fields in Your Bed room

Greenfield was additionally an early adopter of the technique to remediate electromagnetic fields (EMFs). His home is hardwired, and dwelling within the wilderness, he’s pretty properly shielded from EMFs from the surroundings. On the time of this interview, he’d additionally employed a constructing biologist to consider his house additional.

“My solar setup specifically, because there’s an inverter on my solar panel setup. Even though the entire house is hardwired with metal shielded Cat 6 Ethernet cable — you can’t connect to Wi-Fi, there’s almost no Bluetooth devices, no smart appliances, no Google devices or Amazon devices or anything like that in my home — I am a bit concerned about the solar, so that’s one thing I want to have [checked],” he says.

Eliminating publicity to ELF electrical fields (frequencies within the 50 to 60 Hz vary) from electrical and magnetic fields throughout sleep is especially necessary, as this can be a most essential time for mind cleansing. Throughout deep sleep, your mind’s glymphatic system is activated, permitting it to detoxify and get rid of accrued waste merchandise, together with amyloid-beta proteins, that are an indicator of Alzheimer’s illness.

In most areas, the one approach to do that’s by turning off the electrical energy to your bed room by flipping the circuit breaker. Exceptions embrace Chicago and New York, because the constructing codes there require all electrical wires to be in a conduit. In consequence, in case you stay in both of those locations, all you want to do is unplug your digital gear.

You shouldn’t have to flip off your electrical energy, which makes it an entire lot simpler to remediate EMF. In case you are ailing or pregnant, you’d be clever to shut down electrical energy in all the home — except for your fridge, air con or heating, and any important medical gear — not simply the circuitry in your bed room.

Efficient Train Hacks: Blood Move Restriction Coaching and Isometric Coaching

One other train hack Greenfield launched me to is blood move restriction (BFR) coaching. As he explains, “By restricting blood flow, you get a relatively large buildup of lactic acid in muscle tissue and a subsequent increase in growth hormone after the workout.”

There’s compelling analysis displaying this system will help forestall age-related sarcopenia (muscle losing) in seniors when mixed with physique weight coaching, whereas being very low-impact. The rationale for it’s because if you prohibit venous blood stream, you want far much less weight to produce muscle progress. As a basic rule, you employ solely one-third of the load you’d usually use in normal weight coaching.

“I use BFR training once a week or once every couple of weeks,” Greenfield says. “I’ll do it in the sauna. I do it when I travel more often because I’m more restricted to body weight training. I might do a pyramid of one squat, one pushup, one pullup up to 15 [seconds] and back down wearing the BFR bands for example. I’ve really been getting into isometric training as well. It’s another way to get very strong with low impact. I’m actually experimenting right now with a force plate …

You do one single completely exhausting isometric set. A workout might be a chest press, a shoulder press, a lat pulldown, a squat, a dead lift and an abdominal press and you’re simply holding all those at maximum capacity for one to three minutes.

Technically, there is an app that pairs with the force plate that will let you know once you’ve dropped off to about 60 percent of your starting capacity, at which point you wouldn’t be getting quite as much benefit from the sets. You just go until you drop off to about 60 percent of your original force production. Then you stop. Isometric training is a really, really great way to get strong again relatively injury-free.”

Parameters of a Nicely-Rounded Fitness Program

Whereas there are various health hacks on the market, it’s essential to be aware of what it’s you’re making an attempt to accomplish. For instance, to enhance cardiovascular efficiency, excessive depth interval coaching for 2 to 4 minutes with brief restoration durations in between will successfully accomplish this, as will BRF coaching. In accordance to Greenfield, this isn’t the easiest way to construct mitochondrial density, although.

To spice up mitochondrial density, you need extraordinarily brief — 20 to 30 seconds’ max — high-intensity effort adopted by lengthy restoration durations. However, if you would like to enhance your lung capability and VO2 max (most oxygen utilization; the power of tissue to have the opportunity to extract oxygen from blood), you’ll need your intervals to be about 4 to six minutes lengthy, with 4 to six minutes of restoration in between.

“[E]xplosive muscle fiber specifically tends to be more heavily correlated with longevity, compared to the type of muscle fiber you might build while doing the isometric training I was just talking about. I don’t just do isometric training. I go out of my way to do body weight trainings very explosive and fast. In addition to that, you want to make sure you don’t neglect stamina — the ability to occasionally go out, preferably in a fasted state and just move for long periods of time …

Ultimately, what I’ve been getting at here is, if you look at fitness, you need VO2 max. You need lactic acid tolerance. You need mitochondrial density. You need that super slow heavy strength. You also need the explosive strength, and you need stamina. Then, finally, you need mobility. When you put all those components together, then you’ve got a complete exercise program …

I would say the biggest bang for my buck comes from each week tapping into each of those different fitness variables and ensuring that I address the body from a complete fitness standpoint, because I don’t want to be the Incredible Hulk and just have strength. I don’t want to be Flash and just be fast. I want to be like Batman. You have strength. You have power. You have mobility. You have a little bit of everything. I think that’s what allows you to really have true and lasting fitness …”

Different Well being and Fitness Hacks That Pay Nice Dividends

Greenfield additionally stresses the significance of getting good lymph stream and getting common lymph therapeutic massage, which you’ll be able to simply do your self, and stretching workouts that concurrently decompress your backbone and enhance your respiration. He explains:

“I have a couple of devices I use. One is a very basic JumpSport mini trampoline. I keep that outside the office, and I’ll often bounce up and down on that while I’m listening to a podcast or a book, just to get the lymph fluid going. The other one I use quite a bit is the Power Plate …

I’ll even go to the back of an airplane in many cases and just do tai chi shaking exercise, where you’re … just shaking every part of the body for a good four or five minutes, again just to keep lymph flowing when you’re seated for long periods of time on an airplane. I’m a fan of those.

One other tip would be to embrace many of these movements that I’ll often start my day off with … The idea of really caring for breath work and your back simultaneously, through anything that decompresses the spine.

Two of the things I do quite a bit when it comes to little movement breaks throughout the day, No. 1 would be … the basic foundation exercises created by Dr. Eric Goodman and described in his book ‘True to Form.’ [They’re] fantastic, especially if you have low back pain, compressed vertebra [or] any history of spinal issues.

Another form of stretching I do quite a bit of, especially when I’m in the sauna, is called ELDOA. 1 It’s a form of deep fascial stretching … Again, have a toolbox. Study some of these things … I chose the three best [ELDOA moves] that are applicable to my body based on the ELDOA instructor I had teach me these moves.

That’s all I do. I choose the 80/20, the best of the best. Same thing with the core foundation exercises. There’s probably 20 or 30 of them, a whole bunch of different workouts you could do. I just have 10 of the moves memorized. When I get up in the morning, I can just do those 10 moves, have them done within 10 minutes and my spine is decompressed for the day.

Related Article: Nobel Prize-Winning Science Highlights Importance of Good Sleep for Health

Keep Learning, Keep Thriving

Another challenging device Greenfield introduced me to is Neuro-Grips, developed by Jon Bruney, author of “Neuro-Mass: The Ultimate System for Spectacular Strength” and “The Neuro-Grip Challenge, a Radical Program for Building Greater Strength and Power in Your Upper Body.” They’re primarily pushup handles that assist activate a higher variety of muscle tissues, together with smaller stabilizing muscular tissues, in contrast to doing a traditional pushup or utilizing normal pushup handles.

“Again, I’m pretty agnostic when it comes to this idea that there’s one single exercise program that you should do to study a lot of these different programs. A pretty well versed student in like four to six different exercise modalities or exercise programs and cycle through those throughout the year. It’s a really good way to stay fit,” Greenfield says. “During the winter, for example, I’ll typically choose more of a strength-based program.

During the spring, typically I’ll convert into something that’s more cardiovascular based. During the summer, I’ll mix things up and do a lot more outdoors and sporting activities. During the fall, I’m doing a lot of sport-specific work because that’s more of my “on” season … What you need to do is know a couple of of those totally different packages and give you the chance to pull them out and depend on them as a approach to keep match all year long. You possibly can combine and match as you go.”

As you possibly can see, Greenfield has a wealth of data; we’ve actually solely scratched the floor on this interview. I’m always studying new issues by listening to his podcast, the place he additionally interviews quite a lot of actually fascinating well being and health specialists.

Learn extra nice articles at mercola.com

Tags: biohacks to increase health, biohacks to enhance sleep, deep sleep, Dr. Joseph Mercola, featured, well being advantages of deep sleep