Calculating Macros & Biohacking for Weight Loss

Calculating Macros & Biohacking for Weight Loss

Calculating Macros & Biohacking for Weight Loss

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when you say the term biohacker the first thing that comes to mind is having a bunch of like wires connected to you and running with an oxygen mask and measuring your vo2 Max and all this wild stuff and you think that’s not for me I don’t have a lab right I can’t just like plug myself in and figure out all these metrics the cool thing is is that biohacking is a real thing and it’s not just for nerds it’s for people that want to understand their body so I’m gonna kind of give you the steps and sort of the natural progression of becoming a biohacker because I didn’t start out as a bio hacker at all okay now the term bio hacker really just means you know your body and you know your own biology to the point where you know when you need to make a change or where you need to make a change I know my body well enough now that I know when I need more sleep or I know when I need more in the way of specific fats or I know when I need more in the way of a specific exercise do you think I knew that when I was 280 pounds working a corporate desk job do you think I was about no not at all it’s something you learn and it’s a natural progression and that’s what’s really really cool and I often find that specific ways of eating end up being sort of gateways to that you start with one thing logging your food stuff like that next thing you know you’re tracking your blood glucose and you’re kind of next thing you know you’re wanting to know all the science about yourself and that’s how you can start having fun and really develop the optimal physique but also the optimal mental wherewithal to really just feel accomplished and feel great so we’re gonna take a trip now on kind of the natural progression because I tend to find that a low carb diet and a ketogenic diet end up sort of being the gateway to biohacking and you can start looking at the different things that you can measure and I’ll show you them and explain them make sure you hit that red subscribe button then hit that little bell icon to turn on notifications as well so you never miss a beat or never miss my live broadcasts alright so the first thing is the obvious one okay the first step to being a biohacker and figuring this out and understanding your body is logging your food I know it sounds generic and you’re probably like I’m gonna turn off this video this is an ever typical YouTube video now this whole thing is gonna be different but logging your food is important the journal of diabetes research actually published a study that found that when people log their food there was a predictable linear weight loss okay it was they were able to see the trajectory of weight loss compared with those that were sometimes tracking or not tracking at all this reducing calories there’s undulations and it was not predictable it was erratic now that’s important because we need to know data we need to know trends you have to start looking at your body a little bit like you look at a technical analysis of like a stock chart right you want to understand the direction you’re going and logging your food is the first step now there’s another study that’s published in nutrition education and behavior Dietary that found that the use of smartphone apps even improves this more so by using smartphone apps now we can start really seeing trends and people that use the smartphone apps have more food awareness than those that don’t food awareness is the first step of biohacking and being able to know your body inside and out so now let’s go ahead and move on the next thing that you might want to start looking at and that’s gonna be measuring your glucose or measuring your ketones I say glucose or ketones because not everyone is watching this video is doing keto right that’s the next step start pricking your finger and testing your blood glucose and seeing what your response is to certain foods if you’re not in keto you should still know what is spiking your blood sugar so that you can control it and work out at the best possible times and everything I got about plenty of videos on that if you’re in keto that’s kind of the natural progression right you start going a little carb then you’re like well I want to know how low-carb I am and I want to know how much fat I am burning so you start measuring your ketones you see how it’s a gateway right once you start using data and once you start looking at things like that all of a sudden you’re in a whole different classification you’re not just dieting or anything like that no you’re getting to know your body and that’s what’s cool ok so measuring your ketones measuring your glucose tells you so much and then you cross-reference that with what you’ve been logging you’re well on your way to knowing your body and being a biohacker so now we move into step number 3 which is specifically for the keto a low-carb group but it’s still interesting to know because it can still play a big role even if you’re not keto if you’re fasting or if you’re doing intense exercise this is called your glucose ketone index your gki what this is is a ratio of your blood glucose to ketones now it’s a good measure of sort of your metabolic status right you want to have lower glucose and higher ketones and that better the better that number is the better your metabolism ultimately is at utilizing fats for fuel this is great for anybody so it’s a really simple thing to do you literally measure your glucose levels divided by 18 and then take that number and divide it by your ketone number that’s your gki it’s super super simple so essentially you’ve already started taking the steps of looking at your ketones you take the steps of looking at your glucose now combine them into one value so you can actually track that number so you know your gki is going up or down and you can see it in relationship with other things like possibly your stress or other things we’ll talk about which brings me into the next one the next logical thing to start looking at is going to be using a sleep tracker and I mean a good sleep tracker right like the Apple watch she you know has some features but then you’ve got things like whoop you’ve got things like aura you think it’s got things like Fitbit these things that measure your sleep right these are really good things and so good thing to start looking at here’s some interesting facts when it comes down to weight loss if you are sleep-deprived even less than just six hours like just not that sleep-deprived you have a big increase in cv1 activity which means you have endocannabinoids that are being released in your body that’s making you so that food now tastes better you get more reward from the food it’s very similar to having the munchies right it’s just for some reason you want to keep eating because you’re getting some kind of satisfaction of it when you’re sleep-deprived that increases like thirty percent so in essence you’re thirty percent more likely to just be snacking on things you shouldn’t be snacking on which again what if you were logging your food you see that correlation between oh my sleep was cruddy oh I ate this food oh my glucose ketone index went down or went up you okay you can start seeing a good idea of just the overall big picture sometimes it’s hard to visually see that but if you create sort of like a dashboard for yourself and you monitor all this stuff it makes a big difference I used to have a folder on my iPhone with all my different apps and I used to take a look every morning at where I was reading with these different apps and I would sort of create a value for myself there is a cool company called heads-up health that’s done some cool stuff they’ve actually created a dashboard that syndicates all these things so since a case like your Apple health stuff it’s indicates your Fitbit your aura your keto mojo like your key no mojo key tone meter MyFitnessPal all these different sleep trackers and it puts it into one dashboard for you and then you can literally add like your blood work and your lab tests in so if you go to the doctor and you get blood work you can input that so you basically have a dashboard where everything is combined for you and shows you if you’re on track to what you’re trying to do so if you were in ketosis you were trying to lose weight and you were trying to improve your cholesterol you could have data come in from your doctor or from your lab test and combine that with all of your different apps and it’s so cool you have a dashboard right in front of you that you can see all this stuff so it does make life a lot easier so if you do want to check them out I put a link down below it’s called heads up health and I got connected with them through the guys over at keto mojo because they were just they thought it would be interesting for me to see and to share it with you guys so check that out after you watch this video if you’re looking for sort of a macro dashboard that shows you everything okay I want to go ahead and keep going on this because this is obviously some interesting stuff the next thing that people start to look at is heart rate variability heart rate variability basically shows you your recovery okay this is really getting into biohacking now if you’re measuring your heart rate variability you’re a serious person okay and you can combine this alright so heart rate variability measures the length of time between beats now you want to have a high degree of heart rate variability high degrees of heart rate variability mean that your heart has flexibility has flexibility to adapt if you have low heart rate variability it means that your heart is exhausted because you’re tired and sleep-deprived so we really want to be paying attention to this now you you measured this thing with like there’s a product called the woop there’s a product called the aura ring the woop goes on your wrist the aura ring goes on you’re on your finger and you just measured and measured your heart rate variability so it takes a look at your sleep it takes all very important things and these are things to consider when you’re a biohacker you look at guys like Ben Greenfield and guys that are really even Joe Rogan that are big into the biohacking world they’re monitoring all this stuff so now imagine okay we now have looked at our sleep we’ve now looked at our glucose we’ve now looked at logging our food we’ve measured our ketones and now we’re starting to measure how recovered we are because the heart rate variability is going to go down as you’re less and less recovered so it’s an indicator of when you can work out hard and when you can’t it’s a great little number to know and again it can plug right into that heads up dashboard if you are using that too okay now the last thing I want to talk about is starting to get kind of experimental with hot and cold therapies and utilizing cold therapies like with sleep and things like that I always talk about trying to keep yourself as cool as possible in your sleep it’s been shown in multiple studies that even as little as a point four degrees Celsius of a temperature decrease can encourage your body to get into those deeper states of sleep it doesn’t take much we’re talking just a small amount so keeping your body super cool while you sleep is really interesting so utilizing all kinds of cooling techniques cooling blankets cooling pads cooling mattresses cooling pillows but then also taking showers before bed so that you can start manipulating your body temperature then of course the next step is experimenting with taking ice-cold showers so that you can get a sympathetic nervous system response all while monitoring your heart rate variability so anyway I could start getting very complex here the point is you see the natural progression you go from logging your food to testing your ketones so all of a sudden testing your gki measuring next thing you know you’re a biohacker and this is what’s happened to me it’s taken a couple years but all of a sudden I look at all these things and it’s part of my daily dashboard it’s part of my daily look my outlook on what I’m gonna do for the day so highly encourage you to start small and make these changes and don’t be afraid to be a biohacker nerd it doesn’t mean that you have to be strapped up with a bunch of wires and cords and meters you just test yourself and you figure out where you’re at and then you have it with a simple dashboard so you can figure it out anyhow if you want to learn to be a biohacker more then also want to subscribe to this channel so I’ll see y’all soon thanks for watching

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Calculating Macros & Biohacking for Weight Loss

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Tracking Macros and More – Intro to BioHacking – Thomas DeLauer

This is another typical YouTube video.” No, this whole thing is going to be different, but logging your food is important. The Journal of Diabetes Research actually published a study that found that when people logged their food, there was a predictable linear weight loss, okay? They were able to see the trajectory of weight loss compared with those that were sometimes tracking or not tracking at all, but still reducing calories. There was undulations, and it was not predictable. It was erratic.

Now there’s another study that was published in Nutrition Education and Behavior Dietary that found that use of smartphone apps even improves this more. So, by using smartphone apps, now we can start really seeing trends and people that use the smartphone apps have more food awareness than those that don’t. Food awareness is the first step of biohacking and being able to know your body inside and out.

Here’s some interesting facts. When it comes down to weight loss, if you are sleep deprived, even less than just six hours, like just not that sleep deprived. You have a big increase in CB1 activity, which means you have endo-cannabinoids that are being released in your body that’s making it so that food now tastes better. You get more reward from the food. It’s very similar to having the munchies, right? It’s just for some reason, you want to keep eating because you’re getting some kind of satisfaction out of it.

If you’re measuring your heart rate variability, you’re a serious person, okay? And you can combine this all, right? So heart rate variability measures the length of time between beats. Now you want to have a high degree of heart rate variability. High degrees of heart rate variability mean that your heart has flexibility, has flexibility to adapt.

You look at guys like Ben Greenfield and guys that are, really even Joe Rogan that are big into the biohacking world, they’re monitoring all this stuff. So now imagine, okay, we now have looked at our sleep. We’ve now looked at our glucose, we’ve now looked at logging our food, we’ve measured our ketones, and now we’re starting to measure how recovered we are because the heart rate variability is going to go down as you’re less and less recovered.

So, it’s an indicator of when you can work out hard and when you can’t. It’s a great little number to know and again, it can plug right into that Heads Up dashboard if you are using that too.

So utilizing all kinds of cooling techniques, cooling blankets, cooling pads, cooling mattresses, cooling pillows, but then also taking showers before bed so that you can start manipulating your body temperature. Then, of course the next step is experimenting with taking ice cold showers, so that you can get a sympathetic nervous system response, all while monitoring your heart rate variability.

So, I highly encourage you to start small and make these changes. And don’t be afraid to be a biohacker nerd. It doesn’t mean that you have to be strapped up with a bunch of wires and cords and meters. You just test yourself and you figure out where you’re at, and then you have it with a simple dashboard so you can figure it out.

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