[0:00]Here are 50 health cheat codes that actually work. These 50 cheat codes are why my speed of aging is 0.62, similar to Bryan Johnson without a $2 million budget. Why my heart rate variability went from the 50s to 200, and why I went from losing focus by 2:00 PM every day to staying locked in until the evening? All while traveling, eating cheat meals and living a normal life. So let's start with the 5:2:1 electrolyte protocol. Most electrolyte drinks are just sugar and salt. The ratio you actually need is 5 to 2 to 1 of sodium, potassium, and magnesium. That's 1,000 milligrams of sodium, 400 milligrams of potassium, and 200 milligrams of magnesium. To achieve the perfect ratio, before my morning workout, I drink one cup of water, eat a banana dipped in 1/4 teaspoon of sea salt, and take magnesium supplement the night before. It's a very small thing, but sodium will keep your hydration levels, potassium will keep your muscles firing, and magnesium will support your energy and recovery. But your energy and recovery is useless if you don't follow cheat code number two, which is the 10 to 5 to 2 to 1 to 0 sleep formula. 10 hours before bed, no caffeine, 5 hours before bed, no food or alcohol, 2 hours before bed, no work, 1 hour before bed, no screen, and 0 snoozing in the morning. Each step progressively relaxes your body down, so by the time you're in bed, you're already half asleep. I've tested almost every sleep supplement on the market, and this formula alone does more than any other supplement can. Okay, so cheat code number three, protein timing asymmetry. A research firm at Waseda University found that high protein breakfast enhanced muscle hypertrophy significantly more than the same protein consumed at dinner. The reason is your muscle clock. Protein synthesis peaks during your active phase and not at night. Most people do the exact opposite and miss that window entirely. So let's say if you're eating 150 grams of protein a day, that would be 60 grams of protein at breakfast, 50 grams at lunch, and 40 grams at dinner. Cheat code number four, the cilantro heavy metal flush. Heavy metals like mercury, lead, and aluminum slow your brain and drain your energy. I tested my own levels recently, and even while eating clean and drinking filtered water, my toxin levels were still elevated. Here's where cilantro comes in. It binds to heavy metal and helps flush them out. Research by Valega and colleagues found it significantly reduced lead deposits in brain tissues and actually reversed oxidative stress markers in animals. Eat 1/4 cups of fresh cilantro 2-3 times per week. I personally eat my cilantro with tacos, which is a really good way to eat cilantro. Okay, so cheat code number five, the egg rule. Every time you fry an egg at high heat, you're basically creating this compound that ages you faster. This compound is called Advanced Glycation End-Products, AGEs for short. They build up in your arteries, stiffen your joints, wrinkle your skin, and cloud your brain. Uribarri and colleagues actually measured AGEs levels in eggs cooked in different methods. One fried egg contained 2,749 kU of AGEs, but two poached eggs just had 60 kU of AGEs. You're eating 45 times more aging compounds just by frying your eggs instead of poaching them. Now, always poaching your eggs isn't realistic, so instead, if you're scrambling or frying, add half a teaspoon of lemon juice to the raw egg before cooking. Research by Uribarri and colleagues also showed that acid from the lemon blocks AGEs formation up to 20%. Okay, so cheat code number six, the Omega-3 Absorption Protocol. Omega-3s are one of the most important supplements you can ever take. Yet, most people get almost no benefits because they're taking it wrong. So first, store your Omega-3s in the fridge. This will prevent oxidation that destroys the active compounds, and two, always buy it in triglyceride form and not ethyl ester. They definitely absorb a lot better. I personally use and recommend Life Extension. And third, take it with a fat-containing meal. Absorption increases three times more when you take it with fat versus an empty stomach. Okay, so cheat code number seven, the 80/20 Workout Split. If you have a busy week or don't like exercise in general and just want to get the 80% of the health benefits, do this. One 30-minute high-intensity interval training, one long cardio session that lasts for an hour, and three weightlifting sessions per week. 80% of your results come from consistency on these five sessions. On the other days, take 5,000 steps a day. More is better, but this is just the minimum. Okay, so cheat code number eight, the Zone 2 nasal breathing pattern. Including myself, most people breathe through their mouths during easy cardio. This trains your body to hyperventilate and limits how efficiently you use oxygen. I was doing cardio consistently, but for some reason, my respiratory rates always stayed high. But once I switched to nasal breathing during Zone 1 and 2, it finally started to drop. So during your easy cardio days, breathe only through your nose. Inhale for three steps, exhale for three steps, and this will actually improve your carbon dioxide tolerance and train your body to extract more oxygen from each breath. You'll also notice you recover a lot faster in between your workouts. Something cardio alone doesn't do. And also, if you can't maintain nasal breathing all throughout the run, it's okay to walk, so slow down until you can actually breathe through your nose. Okay, so cheat code number nine, the filter replacement calendar. Old filters don't just stop working. They become breeding grounds for bacteria and mold. A study by the NSF found that 75% of household dishwashers had dangerous amounts of yeast and fungal growths inside of the filter. So to prevent it, change your HEPA and carbon filter in your air purifier every 12 months, your reverse osmosis water filter every 6 months, your HVAC filter every 3 months, and dishwasher every month. Two minutes of setting calendar reminders prevents months of breathing mold and drinking bacteria. So add this to your calendar right now while you watch this video. Okay, so cheat code number 10, the EMF bedroom rule. Your phone emits electromagnetic radiation constantly. Multiple studies linked to chronic EMF exposure, lowering sperm count and DNA damage. But the fix is simple, when you're sleeping, either put your phone on airplane mode or keep it outside the bedroom. Okay, so cheat code number 11, the blue light blocking escalation. Blue light after sunset suppresses melatonin production, which delays sleep onset and reduces sleep quality. Use a progressive blocking approach. Use F.lux on all devices at sunset, blue light blocking glasses two hours before bed, and red bulbs in your bedroom. Red wavelengths don't disrupt melatonin as much as white light does. Cheat code number 12, the 7-second brushing rule. Bad oral hygiene travels to your gut and causes metabolic issues and leaky gut. A study by BMC Oral Health found that a brushing duration of 7.5 seconds per surface is the most optimal. Divide your mouth into six sections, upper left, upper right, lower left, lower right, upper front, and lower front. And then spend at least 7 to 7.5 seconds on each area, both inside, outside, and the top. Cheat code number 13, the robot vacuum hack. A study by Lee and colleagues found that reducing air quality by approximately 14 micrograms significantly improves someone's cognitive abilities. Particularly in memory and attention tasks. A robot vacuum running once a week keeps particulate matter low without you thinking about it. You just need to set it once and you can totally forget about it, and it'll be all good. Cheat code number 14, the 10,000 Lux Morning Blast. The moment you wake up, your brain needs bright light to set your circadian clock. In winter or early mornings, when it's still dark, normally indoor lighting keeps melatonin levels elevated. Might be the reason why you feel groggy for hours. So, use a 10,000 Lux light positioned an arm's distance away within 5 minutes of waking for 10 minutes. The light should be angled down towards your eye from above. Also, don't stare at it directly. Read, eat breakfast or work while the light is on. Cheat code number 15, the food order protocol. When you eat carbs first, your blood sugar spikes and crashes within 90 minutes. It kills your focus and it leaves you brain fog for hours. Shukla and colleagues found that eating fiber and vegetables first, then protein, reduced blood sugar spikes by 40%. The fiber creates a coating in your stomach that slows how quickly carb gets absorbed. It's the same meal, same calories, but one spikes your glucose and the other keeps your energy stable. So keep that in mind when you eat your next meal. Okay, so cheat code number 16, the 120:10 rule. An American Cancer Society study tracking over 120,000 adults found that sitting six or more hours per day increased mortality risk by 34% in women and 17% in men, regardless of your exercise level. Prolonged sitting slows metabolism, reduces circulation to your brain, and kills your focus. To combat this, for every two hours of sitting, stand or move for at least 10 minutes. If you don't have a standing desk, put a chair on top of your normal desk and place your laptop on it. Cheat code number 17, the frozen fruit sorbet. Sugar cravings kill your focus and drain your energy. If you're craving ice cream, buy frozen fruits like mango and blend them into sorbet. It tastes exactly like ice cream, but it's just fruits. Cheat code number 18, the macadamia honey snack. Most snacks are either pure carbs that crash your energy or protein bars loaded with artificial garbage. Instead, mix macadamia nut butter with raw honey. Macadamia nuts provide healthy fat that keeps your brain functioning, and honey gives you quick energy without the crash. This is calorically dense, though, so save it for hard workout days or only do one spoonful. Okay, so cheat code number 19, the pre-meal water protocol. Drink half a liter of water 15 minutes before every meal. Research by Davy and colleagues shows this reduces meal calories by 13% without doing anything extra. Cheat code number 20, binaural beats. This will sound like pseudoscience, but there's actual real data behind it. Colzato and colleagues found that specific audio frequencies shift your brain into different mental states. 40Hz gamma waves for focus and 1 to 4Hz for sleep. I listen to 40Hz beats while working, and it might be placebo, but I found that it keeps my focus levels locked in. And when I wind down, I listen to 4Hz, and right before bed, I switch it up to 1Hz. Research shows Delta frequency reduces the time it takes to fall asleep, and it also improves your sleep quality. It's free if you use YouTube, so give it a try and judge it for yourself. I personally use this app called Moongates, where it plays pure frequency depending on the situation. Cheat code number 21, the blackout. Research by Goolie shows even dim light during sleep suppresses melatonin by up to 50%. I started installing these blackout blinds two years ago, and it is by far the best purchase I made when it comes to health. My awake time has dropped from averaging 40 minutes to less than 10 minutes. Cheat code 22, the lemon water protocol. If you're experiencing bloated face and puffiness in the morning, adding lemon to your pre-breakfast water will help reduce it by supporting your body's natural fluid balance. Research by Freitas and colleagues found that lemon juice increases gastric emptying rate by 50% compared to plain water. It also boosts gastric secretion, helping your stomach break down food easier. Mix the juice of lemon into a cup of water, wait for 20 to 30 minutes before eating. I personally drink this before my morning workout, then eat after I'm done. The acid primes your digestive system without the bloating you get from eating immediately. Cheat code number 23, hit your protein goals. Hit 0.8 grams of protein per pound of body weight every single day. Cheat code number 24, the copper pillowcase protocol. A randomized controlled trial found that sleeping on copper containing pillowcases reduced facial wrinkles and improved skin appearances as early as 2 weeks and continued through four weeks. Copper also has antimicrobial properties that reduces acne causing bacteria. The smooth surface reduces friction, preventing sleep wrinkles and hair breakage. Cheat code 25, the 5:2 Caffeine rule. If you drink two caffeinated beverages and still feel like shit by 2:00 PM, here's why. Your brain produces this chemical called adenosine throughout the day. Adenosine is a chemical that builds up and makes you feel more tired. Caffeine works by blocking adenosine receptors, but when you drink coffee every single day, your brain adapts by creating more adenosine receptors, and now you need more caffeine just to block all of them. A 2019 double blind study found tolerance started building up within the first few days and became significant by day 15 of daily use. But receptor levels begin reversing within 48 to 72 hours of stopping. You don't need a full week off. Instead, drink coffee for 5 days and skip 2 days. The break stops receptor buildup before it compounds. If you train 5 days per week, skip caffeine on your two rest days, and it lines up perfectly with your recovery. But what should you do when you're actually sleep deprived? Well, cheat code 26 is going to be helpful, which is megadose on creatine. When you only sleep for four hours and consume caffeine to just stay awake, this is what happens. You're probably experiencing constant brain fog, and the reason behind that is because your brain runs on ATP. The same energy molecule your muscles use. When you're sleep deprived, your brain burns through ATP faster than it can rebuild it. So creatine fixes this rapidly, regenerating ATP in your brain cells. Research by Gorgi-Negad and colleagues found that 20 grams of creatine significantly improves processing speed and short-term memory during sleep deprivation. The effects peaked at 4 hours and lasted up to 9 hours, which is basically the whole day. So, take 20 grams of creatine monohydrate when you know you're running low on sleep. Cheat code number 27, the sickness protocol. You're sick, and everyone tells you to eat to keep your strength up. You force down meals and feel worse. But somehow, you end up even more sick. And here's why. Bacterial infections feed on glucose. When you eat carbs, you're literally feeding the bacteria making you sick. Your body wants to fast when you're ill. So, fast for 24 to 48 hours when you're sick. Only consume warm bone broth and eggs. The fasting will starve bacterial growth, and bone broth provides electrolytes without spiking glucose. Eggs will give your immune system the protein it needs without feeding the infection, but this only works for bacterial infections. Viral infections are very different, and your body may actually need more calories to fight those off, which is the next protocol, the fever fix. You're sick with a flu and reach for a Tylenol to kill the fever. This is a terrible idea. Research by Graham and colleagues found that aspirin and fever-reducing painkiller suppress your antibody response and actually increased symptoms during viral infections. Don't try and suppress the fever unless it's above 103° Fahrenheit, and instead of fasting, eat easy-to-digest carbs every 3 to 4 hours. White rice, bone broth with noodles, scrambled eggs are all good options. Unlike bacterial infection, your immune cells need glucose to replicate fast enough to beat the virus. Cheat code number 29, the 60-minute brushing delay. A study published in Clinical Oral Investigations found that brushing immediately after acidic exposure caused significantly more enamel loss than waiting 60 minutes. When you eat, especially acidic foods, your tooth enamel softens temporarily. Brushing immediately scrubs away the softened enamel permanently. So wait 60 minutes after eating before brushing, and in the meantime, rinse your mouth with water. Cheat code number 30, always park in the farthest spot from the entrance. This adds 5 to 10 minutes of walking every day without working out. Over a year, that's 50 hours of free cardio just from parking far away. Cheat code 31, when to fast and when to eat during training splits. With low-intensity cardio, train fasted, your body burns fat efficiently when you're not pushing hard. With high-intensity workouts or endurance runs, always make sure you're fed without simple carbs your performance will drop, and you're just grinding through trash workouts. With weightlifting, always eat before. Fasted lifting means weaker lifts, slower recovery, more muscle breakdown. Cheat code number 32, the three-question evening audit. Every night before bed, ask yourself three questions. Did I do my planned workout today? Did I hit my protein goals and eat a whole food diet? Did I sleep 7 hours last night? If the answer is no to any of them, course correct tomorrow. Cheat code number 33, the 10-10-10 ventilation protocol. Research by Allen and colleagues at Harvard found that indoor CO2 levels at 1,000 ppm levels and above caused a 21% decline in cognitive performance. So to avoid brain damage, open your windows for 10 minutes when you wake up, while cooking, and before bed. If you have an air monitor, the ideal is carbon dioxide levels below 600 ppm. Cheat code number 34, Epsom salt bath. A study in the Journal of Sleep found that a warm bath taken within two hours after exercise cut muscle soreness by nearly half and got people back to full performance significantly faster than the no bath group. So add two cups of Epsom salt to make it even more effective. Epsom salt breaks down the lactic acid sitting in your muscles and triggers the protein synthesis your body needs to actually repair them. Cheat code 35, the 3-1 deload protocol. Your muscles and heart recover in 48 to 72 hours. However, your joints and connective tissues need weeks. But most people, including myself in the past, push through the pain and grind until something tears. Instead, train hard for three weeks, then deload for one week. During your deload week, do the same exercises, but cut volume or intensity by 50%. The deload lets your tendons and ligaments catch up to your muscles. When you come back in Week 4, the joint pain is gone, and you'll probably hit PRs. Cheat code 36, health automation. Every choice you make throughout the day drains a limited pool of mental energy. Research by Vohs and Baumeister found that people who made a series of decisions showed significantly worse self-control on the subsequent task. They quit faster on difficult problems, show less physical stamina, and were less able to resist temptations. Your prefrontal cortex, which handles decision-making, runs on glucose. Each decision burns through that energy, and by evening, there's nothing left. This is why you skip workouts and crave junk food at night. Your brain is too depleted to override impulses. To fix this, automate fixed health tasks so they don't require decisions. Create a consistent morning and evening routine, set a consistent bedtime, meal prep on Sundays, take supplements at the same time every day, follow a training program, and health will become effortless. I've linked templates for building your fixed morning routine, nighttime routine, and standing operating procedures in the description. Cheat code number 37, the soda swap. If you're drinking energy drinks, switch to coffee. If you're drinking full-calorie soda, switch to diet soda. If you're drinking diet soda, switch to probiotic sodas. If you're drinking probiotic sodas, switch to sparkling water. Cheat code 38, the gratitude journaling. A meta-analysis found that gratitude journaling led to higher life satisfaction and lower anxiety and depression. The feeling, the gratitude part matters the most, so write specific things you're grateful for that day before going to bed, and in the morning, read it and genuinely feel that emotion. Cheat code 40, the 30/70 rule. When you're out with friends, you don't have to be the person saying no to everything. Just stay 30% in control while you enjoy the other 70%. So, instead of ordering alcohol, grab a sparkling water. Instead of going for bread and dessert, stick to your actual meal, and you'll wake up with no bad consequences. Having cheat days are okay, but if you do, you must follow the next cheat code, which is don't miss for more than two days. Stay consistent with your 7-hour sleep, diet consistency, and your training plan. Cheat code 41 is to work on your social health. Large studies have shown that strong social relationships are linked to significantly longer lifespan on par with avoiding major health risks. Cheat code 42 is to take your warm-ups and mobility seriously. Our muscle and heart tend to recover faster than our joints and tendons. Create two to three minutes of time to dynamic stretch before a weightlifting session or a running session. Cheat code number 43, the micronutrient soup protocol. Vegetable powder loses up to 90% of their vitamins during the processing. Research by Liu found that whole vegetables provide synergistic effects between nutrients and phytochemicals that powder cannot replicate. Thus, whole vegetables, not powders, are best for energy production, immune function, and cellular repair. What I do is I meal prep a vegetable soup, broccoli and cauliflower for detoxification, onion and garlic for immune support, carrots for vision and skin health, pepper for antioxidants, and shiitake mushrooms for autophagy. Steam the vegetables, then blend it with water, salt, pepper, garlic powder for flavor, and this will give you a batch for the whole week that covers all your micronutrient bases. Cheat code number 44, the anti-aging nut bowl. When you combine berries, nuts, seeds, and dark chocolate in one sitting, you're stacking polyphenols, Omega-3s, and antioxidants that amplify each other's effects.
[22:18]The whole is greater than the sum. Macadamia nuts protect your arteries from damage, walnuts reduce inflammation throughout your body, Brazil nuts support your thyroid, the gland that controls your metabolism and energy, berries prevent cellular damage that cause aging, dark chocolate increases blood flow to your brain, making you feel sharper, and chia seeds and flaxseed reduce joint inflammation and keep you full for hours. This is inspired from Brian Johnson, but here's the exact stack I eat every single day. Also, if you prepare your nuts and seeds in advance, it only takes 20 seconds to make each day, so keep that in mind. Cheat code 45, the circadian rhythm protocol. To maximize our body's energy levels and recovery capabilities, apply the high stress early and low stress at night protocol. To maximize stress, start the day with morning sunlight, morning workouts, and heavier meals that require digestion. As the day goes by, meditate to reset your body and eliminate brain fog to go through the day after 1:00 PM to the evening. During the evening, use dim warm lights, keep the temperature at 68° Fahrenheit, and avoid too much movement. Cheat code 46, health tracking. If you don't track something, it's nearly impossible to know whether you're doing the right stuff. So, for those who want the 80/20 of tracking, use Woop or Aura to track your resting heart rate, heart rate variability, VO2 max, and sleep quality. A scale to identify your body weight, body fat, and muscle mass. And also take a blood test from your local clinic every three to six months to identify your deficiencies. Then change your diet and customize your supplementations based on the results. Cheat code 47, the 80/20 health code. One, quit smoking and vaping. Two, reduce alcohol. Three, eat 70%+ whole foods. Four, exercise 3+ times per week. Five, sleep at the same time. Six, sleep for more than 6.5 hours. Do these, and you will be top 20% in health. Bonus tip, avoid tap water and use spring water or reverse osmosis water filtration. I personally use Aquatru, it's cheaper in the long haul and it's very easy to use. Cheat code 48, the supplement cheat code. Take 3 grams of Taurine and 3 grams of Omega-3 for heart health. 10 grams of collagen for skin. 3 milligrams of Boron for testosterone. 300 milligrams of magnesium glycinate for better sleep and lower blood pressure. 600 milligrams of NAC for inflammation. 1 gram of Berberine for controlling blood sugar. 3 grams of creatine for brain and muscle. 2,000 IUs of Vitamin D. 200 milligrams of Vitamin K2. and 500 micrograms of Vitamin B12 for multivitamins. 2,400 milligrams of aged garlic for blood pressure and inflammation. 10 milligrams of Lutein and Zeaxanthin for eye health, and Sulforaphane to reduce toxins in your body. Which leads to the next cheat code, the toxic alternatives. Swap plastic cutting boards to wooden boards, plastic tupperware to glass containers, Teflon pans to stainless steel pans, plastic utensils to wood and steel, bleached toilet paper to bamboo toilet paper, toxic laundry and dishwasher detergent to non-toxic ones. Replace shampoos and body wash to fragrance-free, phthalate-free, and sulfate-free. And last, chemical sunscreens to mineral sunscreens. Cheat code number 50, the 1% Weekly Stacking rule. Most people try to overhaul everything at once, and they end up burning out within weeks. Small, sustainable improvements compound over time. Every week, improve one health metric by just 1%. Then stack it up. Week 1, add cardio to your workouts. In Week 2, keep that at 5 minutes earlier bedtime. Week 3, keep both, but drink half a liter more of water every single day. Keep stacking these good habits. Each improvements feels easy, but they stack and compound over time. Over a year, you're 52% healthier without ever feeling overwhelmed. If you want me to build you a personalized version of this protocol, links in the description. Otherwise, YouTube thinks you might like this video, so go check it out, and I'll see you in the next one. Peace.
