Essential Health Resources

Sleep

  • Blue-light blocking glasses – Blue light (and bright light) suppresses melatonin production, the hormone that helps controls your circadian rhythm. You should be blocking blue light from your phone and avoiding bright lights at least 1-2 hours before bed.
  • Nasal decongestion – It's common to have congested sinuses when you lie down at night which unfortunately can affect your sleep. There are a variety of non-medicated options available to improve this.
  • Avoid food – Whenever you eat something you trigger a release of hormones and kick your digestive system into action. This cycle can keep you awake at night and therefore you should not be eating several hours before bed. Avoiding food before bed can also prevent heartburn.
  • Supplements – CBD oil, valerian root, and melatonin.
  • Sleep environment – The best conditions for sleep are dark, quiet, clean, and cool. Any light, especially blue light, can suppress melatonin production at night. Black-out blinds or eye masks can help with this. Ear plugs can be used to prevent noise. Turn down the thermostat and turn on a high-quality air filter.
  • Sleep associations – Blankets, sentimental objects, and specific scents can help trigger the body into a sleepy state.

Environment

  • Water filtration – Chlorine byproducts, among other contaminants, are a known health risk in municipal water. You absorb more chemicals in a ten minute hot bath than by drinking water for a week. City water services only clean up to a certain government standard, and they make cost/benefit tradeoffs that parents or health-conscious individuals may not want to make. Whole house water filtration may improve your health and can be affordable.
  • Air filtration – Nowadays people spend the majority of their life indoors, so the quality of indoor air is becoming a larger concern. Poor indoor air quality has been linked to cardiovascular disease and mortality.
  • EMF – There is growing awareness that electric and magnetic fields can affect the human body. As a precautionary measure it's probably good to avoid prolonged exposure to a source of high EMFs.

Recovery

  • Red light therapy – Specific wavelengths of red light have been shown to stimulate mitochondria in human cells, speeding up healing times and increasing energy. Read an in-depth introduction to this fascinating science at our link above.
  • Infrared sauna – These new saunas are more comfortable than your traditional hot air sauna which can make it painful to breathe. Small saunas are affordable and can easily fit in the corner of a room. Benefits include convenient access to deep relaxation, parasympathetic states, and whole-body sweating for detoxification.
  • Hyperbaric chamber – Used by top athletes and biohackers such as Tony Robbins and Dave Asprey. Come in hard and soft covers.
  • PEMF – Pulsed electro-magnetic fields have been shown affect healing and circulation.

Wearables

  • WHOOP Strap – High-end wearable that tracks sleep, activity, heart rate, and HRV.
  • Oura ring – A highly-rated health tracking ring that is widely used in the health community. It's very sensitive to tracking sleep and more comfortable than wearing a watch at night.
  • HRV Trackers – Heart rate variability (HRV) is a measure of the beat-to-beat fluctiations of your heart and is becoming an essential metric of your nervous system. Polar straps, EliteHRV Corsense, Inner Balance.

Cognition

  • Brain training – n-back tests. Lumosity, Elevate (more language). Duolingo for language (free).
  • Meditation – Distance yourself from the stream of consciousness. Waking Up app is my favorite.
  • Books – Audible.

Blood & DNA

  • Comprehensive panels – WellnessFX panels
  • Food sensitivities – cyrexlabs.com, test for food sensitivies. link to thyroid / autoimmune / celiac
  • STD tests
  • Microbiome – viome, ubiome
  • EpigeneticsChronomics
  • IV infusions – NAD therapy, vitamin therapy
  • Stem cell therapy

Diet

  • Ketogenic diet
  • Natural wines – Dry Farm Wines, only natural wine club.
  • Stimulants – caffeine, nicotine (not smoking). Cigarettes are unequivocally bad, but nicotine has gotten an unfair reputation. Can be addicting, and should not be used by the young. Habitrol. niquintin. pixatine

Supplements

  • Creatine – 5g daily.

Wetware

  • Continuous glucose monitoring – FreeStyle Libre can be purchased on ebay for around $50 for 2 weeks of monitoring. You can use your phone to check glucose readings throughout the day. A good way to test your habits and diet to see how it affects your blood sugar.
  • Implantable devices – DangerousThings offers a variety of implantable devices. Use at your own risk.