Full Transcript Introduction to Biohacking 0:04 Hey guys, welcome again to Sibling RX. 0:07 We are on, what episode are we on? 0:11 I don't know. 0:12 Anyways. 0:15 I'm Dr. 0:15 Yaz. 0:15 I am Dr Roddy. 0:16 She made me wear this. 0:19 Well, today we're going to be talking about, if you guys are watching, you can see Dr Raddy's got my mask on, my red light mask, 0:25 and then we've got redlight in the room. 0:28 And we are talking all things biohacking. 0:30 So let's just jump into it. 0:33 What is bio hacking? 0:35 So biohacking is obviously a big topic and it's what people try to do, whether it is things that they do in their regular life, 0:45 you know, and we'll get into examples, but things they can do to kind of slow down the aging and degenerative process that our bodies normally go through. 0:54 Just trying to optimize their health. 0:56 optimize your health, see what you can do to kind of prolong your, your house span and, and live the second half of your life in a healthy way. 1:05 Because there's a lot more things that we know today that didn't know even 10 years ago, 20 years, 50 years. 1:12 So, some things cost money and some don't cost. 1:16 But I think it's and I hope you got this mask for free because And by the way, if there's smoke coming off this, just let me know, 1:25 I'll take it off. 1:25 I'm going to have a 430 bird on my face. 1:28 Yeah. 1:29 This is great. 1:31 It's good. 1:32 So yeah, biohacking. 1:34 People have heard the terminology. 1:37 There's some confusion by what's bio hacking, what not, but I think everybody at a certain age can implement some level of things or habits into their 1:48 normal life to extend their health span. 1:50 Yeah, I mean, there's famous biohackers out there like Dave Asprey and Ben Greenfield and other people that take it to the extreme. 1:59 They say they want to live to, oh, our light just turned off, but it was not a timer. 2:03 So they wanna live 120, which I don't know if anyone would really want live that long. 2:10 But yeah, just optimizing your overall health span because what we do in our 30s, 40s and 50s actually dictates the rest of our life. 2:22 So Alzheimer's didn't start at 70, it actually starts at 30 and 40. You know, diabetes didn's start it 50, 60. It started at 20, 30. that there's things
Free Biohacks: Sunlight, Sleep, Cold Exposure, Grounding, Fasting, and Breathwork 2:33 that you can do in the first half of your life that really helps optimize. 2:36 And like you said, free stuff, three ways. 2:39 There's, you know, more, ways that are a little bit more expensive. 2:44 You can. 2:45 Do very inexpensive methods to very extremely expensive methods. 2:49 So I think there are. 2:50 A lot of things. 2:51 That people can in a preventative way, because like your example of diabetes starting to kind of form in somebody's Unfortunately, 2:59 the 20s or 30s, they may not even know. 3:01 The sugar levels are normal. 3:03 Everything's normal, but yet there's something kind of brewing. 3:06 So if you can implement some of these things that have been proven, and some are FDA approved and somewhere not, just like nutraceuticals. 3:15 They're not necessarily approved by the FDA, You know, people use them and they do well with it. 3:20 But I think that if you can start to implement the things that you feel comfortable with that fit in your time and budget, 3:26 why wouldn't you do it if it's there and it is easy to do? 3:28 So let's talk about some of the free things people don't have to pay for to for biohacking. 3:35 I know we've talked about morning sunlight when it comes to sleep. 3:38 So, let us share a little bit about the first a few minutes of the morning when you get up and getting that first ray of sunshine into your eyes. 3:51 And why is that considered biohacking? 3:53 Right? 3:54 Well, when. 3:54 You get that. 3:55 First ray. 3:55 Of sunlight into. 3:56 Your eyes, like the first 15 minutes. 3:59 Well. 3:59 It's on a timer. 4:01 Yeah. 4:06 She said it on a setting that's never been set before. 4:10 So, uh, what were we saying? 4:13 Like morning sunlight? 4:14 Why is that considered like a form of bio? 4:16 What does that do to us? 4:18 I mean, you know, it's a very easy way to set your circadian rhythm. 4:23 If you have a hard time sleeping, the number one thing, first thing you should do is get sunlight directly in your eyes for 15 minutes. 4:31 for the first 15 minutes you get up. 4:34 Ideally, 30 minutes of sunlight is good. 4:37 But it doesn't mean you have to stare into the sun. 4:39 It just means you need to look outside where it's bright. 4:43 And just that helps reset the melatonin in your system. 4:47 it helps you reset your body's natural circadian rhythm. 4:51 Which in return, in the evening, that evening you'll sleep better. 4:54 Right. 4:54 Which is sleep is a natural way, a normal way to biohack and optimize your health because it's your recharge time. 5:02 Right, right. 5:04 So when you reset your system, your circadian rhythm with the sunlight, ultimately Ideally, in the evening, once the sun goes down, 5:17 the lights in your house should also dim down. 5:21 In the afternoon. 5:22 Yeah, as the Sun is setting, your lights should set too. 5:26 Actually, there's many companies out there that do the red light therapies and all that stuff. 5:30 One is the one you're wearing. 5:32 Um, but there's another company that has bulbs you can put into your house that are like you put it into the recess cans and the different, 5:39 um, light sources in your housing and that helps. 5:43 Um. 5:43 You can set it on a timer where it automatically kind of goes down with the sun. 5:49 And so as the Sun sets, your houses setting as well and kind it's like a turndown service for your, for you home. 5:57 uh, you know, avoiding the, the blue light, two hours before bed as well. 6:02 So screens and monitor, which is probably the most challenging. 6:04 That is the hardest, but you can wear, um, blue-light glasses. 6:08 I mean, these are not blue, light. 6:09 But, I'm right. 6:10 Does this also have a blue like component to it? 6:12 No, it's a reverse of that. 6:14 Yes. 6:14 It's just red light for four days. 6:17 What you're wearing right now is for college and production. 6:19 We're going to get to that, right? 6:21 Oh, well, yeah. 6:21 I mean, we still got some free things I want to talk to people about. 6:24 Sure. 6:24 What about cold exposure? 6:26 Like this morning, I was like, it's cold enough and we've had some rain here. 6:30 And, and so I love the cold plunge, like after the gym. 6:33 So I loved like this one, when I got in the pool and I said, Oh it actually feels good. 6:37 It's like it. 6:37 Perfect. 6:38 Then, uh, Itz, love that, that cold, exposure first thing in morning after. 6:42 The gym for me is what I like to do that. 6:45 Um, really just kind of. 6:46 But you know, you're not supposed to. 6:47 Do cold Plunge after you lift weights. 6:49 I didn't lift weights today. 6:50 Okay. 6:51 So yeah, I should only do it. 6:52 Yeah. 6:53 And it was great. 6:53 You just felt, especially when I just needed to cool off, you know, and cause I'll sweat for three hours after, a workout, 6:58 even after a shower. 6:59 But it's always nice when cold plunge after like a, 45, 60 minute just cardio session, it feels the best, but that's an easy way. 7:07 Or you don't have to have a $10,000 cold Plunge. 7:10 If you live in a state or somewhere where you have pulled, this is a great time to, And some people don't have a pool. 7:16 You can do a cold shower. 7:18 Yeah. 7:18 So like two minutes cold, shower, um, you know, towards the end is a really easy way to do it as well. 7:24 Um, one thing that a lot of people are getting into is grounding grounding is see your mask just turned off. 7:33 Am I going to look different? 7:35 You, are going look so different. 7:37 Oh man. 7:39 Yeah, yeah. 7:41 Um, so grounding, you can do a free way of grounding. 7:44 You can't do it. 7:45 Paid way off grounding but a Freeway of Grounding is just going outside barefoot and touching the dirt or grass. 7:53 Another freeway is your dogs. 7:55 Your dogs actually ground you. 7:57 So when they come in, they sniff you or they tell you pet them. 8:00 They kiss your face or whatever. 8:02 They actually, the electrons, they carry them from the outside inside and it naturally grounds you. 8:08 Did you know there's a trail up in Flagstaff? 8:10 It's at Barefoot trail. 8:11 It said it's Bareford trail you go and I think you pay a couple of bucks and you literally walk a Trail barefoot. 8:18 The whole premise is that they talk about the grounding, being one with the earth and all that stuff. 8:24 They take, I think camps there with kids and adults that are kind of suffering from like anxiety and some of those other issues and stuff so it's funny. 8:32 Um, back to the cold plunge. 8:34 So massive dopamine surge. 8:36 Obviously it great for inflammation. 8:38 If you're suffering. 8:39 From knee issues or anything that is just degenerative, cold immersion is really, really good for, uh, for some. 8:46 And if you have we'll get into that, but if you have the ability of having an actual cold plunge. 8:51 Or a facility that has it. 8:53 Yeah. 8:53 If you go to a gym that it has, that's awesome. 8:56 Okay. 8:56 So what else? 8:57 Fasting is considered biohacking. 8:59 Intermittent fasting is consider bio hacking. 9:02 However, so intermittent fasting, there's a lot of um, gray area with that right now with the hormonal shift with menopause. 9:12 Should women that are going through men, men and men to pause fast. 9:16 Some say it's okay. 9:18 Others say, no, you need to have something. 9:21 I personally like to something before I exercise. 9:24 Um, So I don't usually go more than 12 hours of fasting. 9:28 Yeah, that's good. 9:29 12 to 14 hours just to kind of shorten your eating window and helping to reset your hormones and reset you body metabolism is another way. 9:39 Another way is, and we talked about this before when we talk about protein, is getting protein in as the first meal of the day, 9:46 like a good amount of protein on the morning. 9:48 And that is a really good way to set your tone, set you appetite for the and all that stuff. 9:55 So what else? 9:57 Um, so another free way is breath work, right? 10:00 Like breathing, um, really helping to initiate that parasympathetic nervous system, which is the rest and digest and you know, 10:11 the calming part of your nervous. 10:13 We talked about vagus nerve, uh, in a previous episode. 10:17 Um. 10:17 But just getting that calmness, working on breathing is a really easy way to help biohack your stress levels. 10:27 So those are all just really good, really free. 10:29 I'm sure there's a lot more. 10:30 Yeah. 10:31 But let's talk about the fun stuff, right? 10:34 Like the mask you had on. 10:35 The mask here. 10:36 Red light. 10:36 What do you use this for? 10:38 So I use that three times a week before I go to bed. 10:42 Sometimes I put it on when I do chores around the house because it's wireless. 10:46 And what it does is it helps increase collagen. 10:50 for wrinkles, it helps decrease the skin pigmentation. 10:56 And it just helps with overall elasticity in your skin as you age, because when you lose your estrogen, all that goes away. 11:02 A lot of the hyperpigmentation that happens in our skin is because the hormone changes. 11:07 Then I have this guy, which we had it on earlier. 11:11 But it's a red light panel that I use and I put at my gym in the house. 11:21 So when I work out, I have this on and it helps your joints. 11:25 It helps you skin, but it also helps increase mitochondrial production.
Red Light Therapy, Saunas, and Inflammation 11:29 Energy. 11:31 And you know, they're not very, very expensive, but you. 11:34 And then there's saunas like that. 11:36 Obviously there is infrared sauna, which can cost a little bit more, that's obviously wonderful to put yourself into decrease inflammation and obviously 11:44 the mitochondrial benefits and things like. 11:47 So you can really be very simple or you could really go super high end and have an entire room dedicated to biohacking. 11:55 Oh yeah. 11:55 Yeah. 11:56 Um, and I even have a sauna blanket, something that I slip in and it heats up and you lay in it for 20 minutes and like you just sweat it out. 12:07 Yeah. 12:07 So, and there's so many different brands and, you know, of all of this stuff, but red light in clinics to red, light some, 12:17 some clinics have redlight panels like this while people are getting IV therapy. 12:23 I know I wish I really would like to add that to our clinics. 12:26 Um, and then there's also red light, um, panels that you can wrap around joints for, yeah. 12:32 Cause there are different frequencies of the red lights that help the inflammation of joint as well. 12:36 And if you target it and hone in on that. 12:38 on that joint, it really helps with the inflammation. 12:42 I think a lot of the key benefit to all the things that we're talking about is ways to decrease inflammation, which is a root cause of all disease that 12:53 were either fighting or trying to prevent. 12:57 like this infrared therapy, it penetrates two to three inches. 13:02 That's a lot. 13:03 It's really goes deep to detoxify and get heavy metals out of your system. 13:08 You just sweat all that crap out your systems that is causing disarray. 13:14 And you may say, well, I'm really cautious about the things I eat. 13:18 But it's inevitable that you're going to have some influx of toxins. 13:24 Well, yeah. 13:24 I mean, in our modern world. 13:26 If you walk out, there's toxins all around. 13:29 You can't avoid it. 13:29 So you've got to do whatever you can to help balance things out and detox your system. 13:36 It's like I take a carbon binder every day just to make sure that on an internal level, my system is detoxing from that. 13:46 from the toxins. 13:47 But speaking of inflammation, and since it is the root cause of many chronic diseases, let's talk about continuous glucose monitors. 14:00 So that's another type of biohacking device that you can either get from your insurance company or you you know, online now they have ones you can pay 14:10 cash for. 14:11 It's like a membership. 14:12 You can get one online. 14:14 it's a, membership you pay. 14:15 So I'm very expensive. 14:16 Some of them I've seen like $10, $20 a month, but it helps track that. 14:20 And it not just for people that are diabetic. 14:22 People that want to manage just everything because you think, well, I don't need to do that I exercise every day, certain exercises may not be the best 14:30 for certain people. 14:31 And this really monitors how often you exercise, how intense you exercised. 14:36 Uh, and, um, it's great. 14:38 I've never done that. 14:39 Have you done it before? 14:39 No, I really want to do it. 14:41 Yeah. 14:41 Chris has done. 14:42 It for like 60 days and kind of see the difference. 14:45 Cause I can knock on when I'm not diabetic, but again, like to know what my glucose is like throughout the day. 14:50 You know, the stress can also impact your glucose levels and whatnot. 14:54 So, No. 14:55 So again, for people that don't know what it is, it's just a little device that kind of gets implanted in the back of your arm. 15:01 It doesn't cause pain. 15:03 I think a lot of people have seen diabetics have it. 15:06 That's how they can check their levels. 15:08 Same thing. 15:09 And it usually syncs up with your phone and then you can kind track where things are at. 15:14 If you're not diabetic and it isn't prescribed by a doctor because of diabetes, It's good to subscribe to one of those programs that can help you coach 15:23 what goals you're trying to achieve and what you are trying do. 15:27 There's one brand that has a really good support system on the back end. 15:35 I think it's called Levels. 15:36 It's the new Surgeon General's company. 15:42 So it gives you a membership, but the membership gives macros tracking, nutritional support, all kinds of stuff. 15:50 That's really cool. 15:51 We can put that in our notes. 15:53 People will link to that so people can go find that. 15:55 Any of the things we talk about, well, device-wise, we can in the notes so people can go and find that. 16:03 And of course, there's a really common aura ring. 16:06 Now they sell it at Costco. 16:08 Mine's right here. 16:08 Yeah, I know. 16:09 You put it on your middle finger. 16:10 That's really rude. 16:12 Just today. 16:13 The aura is great because I love it. 16:16 My husband hates it, he thinks he gets a report card every morning. 16:19 I think it's great.I like to track my sleep and my activity, my steps. 16:23 So I loved it even more than that, Yeah. 16:28 Heart rate, all that stuff. 16:31 So HRV is heart rate variability. 16:34 And so that just is the value of like how well you react and respond to stress. 16:40 Yeah, so you want to have your HR V ideally above 60. The younger you are, the higher your H R V is naturally, but Um, you know,
Tracking Health with CGMs, Oura Ring, and Wearables 16:51 yo you can see the trends, it'll give you like a report, a quarterly report or monthly report. 16:56 What was your sleep score last night? 16:58 I don't have my phone with me. 17:01 Probably in the nineties. 17:02 It's always in. 17:03 The ninetys. 17:03 Mine was 81, which is pretty good for me that's um, seventies. 17:09 But I bet your wives, your wife sleep scores really. 17:12 Let's just talk to one wife at a time. 17:14 This is a family show. 17:16 Yeah. 17:17 No, your wife's sleep score is probably really bad because you snore. 17:20 Hers is negative 71. You snores so much. 17:25 I've never heard myself snort before, so that's my claim. 17:28 Yeah. 17:28 Well, I have to tell you guys about the time we went camping at Yosemite when he was little. 17:33 We're not doing that today. 17:34 Everyone thought it was a bear, but it's just Roddy snoring. 17:39 It was messed up. 17:41 Anyways, yeah, or a ring is great. 17:42 And I actually, that's, it's when I get up in the morning, I'm anxious. 17:45 That's the first thing I do is I go look to check. 17:47 Yeah. 17:47 Does it give you anxiety? 17:48 You'd fall asleep. 17:50 I just sleep longer because I need to be over 81, you know, but you're like anything else. 17:55 If you don't track it, you do in life. 17:59 If there's not a method and you can't get neurotic about it, that's, not the point, but just having an idea of where you're at and what you need to do. 18:05 And it'll alert you to go to bed too. 18:07 It'll say, Hey, time to unwind and time. 18:10 To get ready to kind of go bed. 18:12 Cause you only slept seven hours a night before, you know, start to unwind and dim the lights and get. 18:17 Ready for bed and it's a great tool. 18:20 Not very expensive. 18:21 There is a subscription involved in it, but it's like $5 a month. 18:23 It is so worth it. 18:25 Yeah. 18:25 And it looks, I like the way it Looks. 18:28 I want to try the whoop band, But I don't think I'm going to like wearing a band around my wrist. 18:35 But those people love those. 18:37 People that work out, that lift heavy and don t want To wear a ring. 18:42 They like to wear the the Whoop bands. 18:45 One thing that I recently got a couple of months ago that i really enjoy is my Apollo wearable. 18:50 and it's a parasympathetic, um, stimulator. 18:53 So you put it around your ankle or your wrist and you sleep with it on. 18:57 It just, it vibrates at a tone that puts you in a relaxing state. 19:02 Yeah, that's really cool. 19:03 Um, so it just helps improve your parasympathy. 19:06 Nervous system to relax. 19:08 Mmm. 19:09 If you had unlimited resources when it comes to biohacking, what is the one thing if you could, the thing you would get, 19:20 to put in your home if you had unlimited resources? 19:22 I would build in a sauna. 19:26 Yeah. 19:26 A hot sauna. 19:27 Yeah, yeah. 19:28 I mean, I have a steam sauna, but I should have, like hindsight, should've put in an infrared. 19:36 And now those are, they're not cheap, But they are not like outrageous. 19:40 You can put them everywhere and you can plug them in a regular wall. 19:43 It's true. 19:45 and I thought about that. 19:46 Oh, well I could put one in the backyard. 19:47 But I don't know if I want to put it in backyard, you know. 19:50 Like I would rather maybe You know, try to figure out a way I can kind of, you know configure it into my bathroom. 19:57 Yeah, that would be mine too. 19:58 An infrared sauna would. 20:00 Great to have that. 20:01 I love the cold plunge, but I mean several months out of the year you can use the pool if you have a pool. 20:06 But those two would, if I had the room and I have the resources or whatever to reconfigure, those are the things that I think would One of the other things 20:18 we talked about several episodes ago was just hydration, like making sure that you're hydrated early in the morning when you first get up, 20:27 having a glass of water or an electrolyte or something to kind of set the tone for the day. 20:31 It'll help with your energy, your brain function, you know, um, premature cravings that might have throughout the and obviously just your hydrate and you 20:39 feel better. 20:40 Such an easy way to just maintain wellness throughout your day, yeah. 20:44 Um, Well, let's talk about hydration. 20:46 I know last time we were going to talk different types of water. 20:50 But I went to this functional medicine conference, as you know, in Orlando in October. 20:57 And they were selling these hydrogen machines for oxygenated hydrogen. 21:05 to help increase your, everything has to do with either inflammation or mitochondrial production, right?
Hydration and Hydrogen Water 21:12 So that hydrogen, they had hydrogen machines that you could inhale the oxygen that was hydrogenated, which increases your mitochondria production by eight 21:22 over 800%. Or you could take the probe from the machine and put it in your glass of water and hydrogenate your water, and drink that. 21:31 So hydrogen water is great. 21:35 You can buy hydrogen now. 21:37 There's many different ways to get increased um, mitochondrial production, all forms of biohacking in some regards. 21:45 So yeah, we'll put some of the things we talked about in the link and, um make sure that you like and subscribe and share this information. 21:55 If there's any questions you have, please let us know. 21:59 We'll answer those as they come through. 22:01 And, uh, until next time, does your skin feel better? 22:04 I feel amazing. 22:06 You look like you had a facelift. 22:07 It's not like Botox amazing, but I feel like I'm just smiling the whole time. 22:10 You looked surprised. 22:11 Yeah, like this, yeah. 22:14 But yeah, that was fun. 22:15 All right, thanks guys. 22:16 Thanks for listening. 22:17 Don't forget, again, Like us, Subscribe. 22:20 Rate us. 22:21 Review us whatever. 22:22 Just all the things. 22:26 The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice.
Closing Remarks and Disclaimer 22:33 While we may be licensed healthcare professionals, this content should not be used to diagnose or treat any medical condition or to replace the advice 22:41 of your personal healthcare provider. 22:43 Always consult your doctor or a qualified health professional with any questions you may have regarding a medical condition. 22:50 Listening to this podcast does not create a doctor-patient relationship. 22:55 Reliance on any information provided is solely at your own risk.
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