- Personal Health Information & Self-Help
Using a High Fat Diet to Drive Your Business.
A trading buddy of mine recently sent me a text saying the following:
“Dude I want to learn about a better way to make my mind and body function more harmoniously. I feel like I have all these ambitions and aspirations, but the way to get there is cloudy. I feel so unmotivated many times to do the work I know I need to do.”
I immediately asked him if I could quote him! I have been a full-time forex trader for a year now. This completely sums up why I want to share my journey with you. We have all struggled with the exact same thing. It was the starting point for me and I felt the same way. Most of us have seen the movie “Limitless” starring Bradley Cooper. A struggling writer stumbles upon a magic tablet that brings him instant success and fame. Well, unfortunately there is no such thing as NZT that will instantly fix all your problems. However, I have spent the last year or so trying to find out how to get as close as possible to being truly Limitless. I’m asking you to approach what you read in this book with an open mind. Even the weirder things I am going to suggest. My favorite scene from the movie is when he takes the NZT for the first time. Colors get brighter as if he was looking at the world through a pair of those HD vision glasses. He focuses in on all the details of his surroundings and the words just flow out of his mouth without having to even think about it. I can honestly say I have moments like this all the time. Noticing a bird chirping way off in the distance. Going for a walk and having extreme amounts of visual focus towards my environment. Improvements in memory and even my language! The inner desire to branch out and try new things begins to grow. The motivation to accomplish goals and multitask while making the most out of the time I have every single day. I have never been a big writer and I am sitting down and writing this hub! I didn’t go to school for writing and didn’t excel in any of my classes on the subject, but from feedback I have received, people say I have a more motivating writing style. That’s a good thing and it’s what I am trying to achieve! This is something I wouldn’t have had the motivation to do a year ago. I hated writing in high school and college. I really wish I had known what I know now. I would have earned much better grades!
You can do anything you set your mind to. Some people are just born with everything they need to live the life they want, but for the other 99%, we need a little help. Family and friends will tell you that you just need to try harder or that you are doing something wrong. Ever stop to think it is just your biology? The human body is an amazing machine and we all have the potential inside. We just need the tools and a little push off that ledge to get us started. I hope you enjoy hearing what I have to tell you and thank you for taking the time to read this.
The Ketogenic Diet
This is the foundation of all the changes to come. I know you’re probably thinking I’m crazy. You may have heard of this diet before and you’re saying to yourself, “how in the world is the keto diet going to help me?” Just trust me. When you switch to a low carbohydrate diet and add in some fats, your brain begins to function differently. The focus is to clean up your diet and eat better foods in general. What you put in your body is what is fueling your mind. It will be hard to cut out fast food and make better decisions when eating out at a restaurant, but this diet allows you to eat a bunch of delicious foods and you’ll realize it gets easier with time. The main goal is to cut out sugar and foods that are high in refined carbohydrates. You know the saying, “you are what you eat”. Well it’s the truth. If you eat Mcdonald’s and KFC all day long, your cells are made of fast food! On this diet you will become a machine. Your sex life will improve and your libido will skyrocket. You will notice better skin and hair. Your hormones will balance. The chemicals in your brain will being to balance and your mood will improve. You may even lose some weight and be at a whole new level when it comes to mental performance. Give me 1-2 weeks to make you a believer. That is how long it normally takes before people notice the mental shift that takes place. That moment when stuff begins to click. The fog will clear, things will begin to get more vivid, and you should notice your senses are just a little more enhanced than you’re used to. This diet, along with what you will learn in the other chapters of this book will completely change the way your body uses the food that you eat for energy. You will be eating foods that will keep you satiated and it will help curb hunger. Keto will give your body a complete “oil change” and have you feeling something new and different that you have never felt before! It will be a little rough at first, just like with any new diet, but at the end of the day it really isn’t too hard to stick to when you know how to use it. You just have to be devoted enough to follow it! Towards the end of the book, I will have an example shopping list to get you started.
What is the keto diet? First off, I can’t stand the word “diet”. This is not your average diet. You will be setting yourself up for failure from the start if you think of it as a “diet”. Starting to eat ketogenic doesn’t mean you will be starving yourself or making some sort of smoothie every day. You will have to alter eating habits, but you won’t have to go out and spend a ton of money on fancy health food items from the most expensive isle in the grocery store. This diet is great for weight loss, but we won’t be coming at it from that angle in this book. Along with exercise, you WILL lose weight, but I don’t want you to be thinking about counting calories or getting too worried about the details from the start. The keto diet is a high healthy fat, low carbohydrate and low sugar diet. Imagine driving down the road on a foggy morning. Well, this is comparable to your brain when you eat too many carbs and sugars. Every heard of the term “brain fog”? I have also heard people call it “grain brain”. The keto diet is also a diet focused on eating low inflammatory foods. The average American diet is packed with a high amount of very inflammatory foods and this is one of the main causes of a lot of the medical issues like high blood pressure (hypertension), heart disease, and cancer. I was on a medication for over a year that was used to treat my high blood pressure and was off of it within a month of starting this diet. Consider this if you are on a hypertension medication. There was a television show called “My Diet Is Better Than Yours” and one of the diets studied was a ketogenic diet. The guy’s blood pressure dropped around 30 points after the first week! Keep this in mind and discuss it with your doctor, especially if you get light headed. Yes, this means no more donuts and no more candy bars. We both knew that is where I was heading. I’m sorry. Before you decided to purchase this book, it was already a bad decision to eat that Milky Way bar for lunch today.
Before I continue, I am not a doctor. Please consult your family doctor and tell them you plan on adopting a ketogenic diet. Discuss it with them and gain their input. The shift is finally starting to take place within the medical community when it comes to everything we thought we knew about a healthy diet. As a nation, we have been trained to believe that fat is the enemy. When most people hear the word “FAT” they tend to think of fattening foods instead of actual fat. Food like fast food cheeseburgers and fries. These foods are terrible for your health and for your head. We are going to focus on healthy fats. The scientific and medical community is finally starting to do the research. When you have some free time, just google it. There are a lot of prominent doctors and scientists out there publishing books and research to show that this diet will not only help you lose weight with minimal exercise, but that it can prevent cancer too! The human body is not designed to have to run for hours a day to maintain a healthy weight! In terms of macronutrients, a ketogenic diet is where you get around 70% of your total calories from fat sources, around 20%-25% of your calories from protein, and then 5%-10% of calories from carbohydrates. The typical American diet consists of a high amount of starchy carbohydrates. Remember the food pyramid from when you were a kid? The foundation was bread, pasta, and grains. The typical American diet also includes tons and tons of SUGAR. We have an obesity and diabetes epidemic on our hands and it isn’t because people are lazy and not working out, it’s because of all the added sugar we eat every day! Next time you go to the grocery store, look at the back of anything marketed as “low fat”. When they remove the fat, they add in the sugar. That yogurt you had this morning that you though was a healthy choice probably had close to 20g of sugar in it. That is about 3 spoons worth! Other than the obvious foods that have sugar in them, there are some not so obvious ones. Bread, pasta, oatmeal, potatoes, and even rice are all metabolized into sugar in your gut. If you don’t believe me, just look online.
It’s no secret that the human body needs energy to run. There are two known sources of energy that the body can use to function. Those two sources are glucose and ketone bodies. As a long distance runner, I was raised on “carb loading” before a race. Our team would head out to the local Olive Garden and binge on pasta and breadsticks the day before a big race. These foods are very high in carbs, which the body metabolizes into glucose! It worked pretty well for me when I was a runner, but it doesn’t work too well for somebody with a metabolic disease like diabetes and is just a sub-par energy source at the end of the day. At a cellular level, if we use glucose instead of ketones as a main energy source, the cells spit out a lot more in terms of waste products. The cellular processes are just more efficient when ketones are used instead. Our ancestors ate plenty of animal fat and fat from other sources. The only real source of sugars came from foods like berries and other fruits. Fast forward to now where we live in a world where sugar is in practically everything we ingest. When you eat starchy carbs or sugar, it starts a process inside the body. The sugar causes the pancreas to produce insulin. Insulin is the “fat storing” hormone in our bodies. These spikes in blood sugar throughout the day are not only bad for our health and the cause of diabetes, but they cause our levels of energy and focus to fluctuate. Ever felt great in the morning, but when the afternoon comes, you just crash and get tired? You don’t need an energy drink with more sugar. We are going to work on fixing the underlying cause of it. It is a myth that fat causes people to get fat. Fat isn’t the problem, the real problem is sugar. When our blood sugar spikes after drinking that soda or eating those pancakes, the sugar is stored as fat for the body to use later. The problem with this is that most people are not very active and that fat just hangs out around our stomach. A person must create a 3500 calorie deficit just to burn 1 pound of fat. When you train your body to run on fuel derived from fat, it will burn fat and not look for easy sources like glucose. The goal is to get our body into “ketosis”, or the process of running on ketones.
At this point I’m sure you’re saying, “ok, but where do I start?” This diet is going to have 3 main food groups. These are fats, meat, and vegetables. This is all I want you to focus on and is also how you want to eat if you find yourself out with family or friends at a restaurant. If you are at a pub with some friends, go with some meat with a side of steamed vegetables. No fries or potatoes! You will also have to change your habits when it comes to alcohol. There are options out there, but you may have to try some tequila or a gin and tonic to get it as low carb as possible. What about fruit? I found it is just easier to ignore fruit all together. Some fruits are very high in sugar. I understand that some people really enjoy their orange juice and their apples, but for purposes of getting your body into a state of ketosis, you can’t eat fruit. The biggest part of this is getting over an addiction to sugar. The first week is the hardest. I had no idea I was so addicted to sugar until I literally had dreams about Krispy Kreme donuts and craved it all day long. The cravings will subside, I promise. The one “go to” craving stopper I use is dark chocolate. I prefer the 85%-90% or more cocoa. Make sure you check this! Some packages say dark chocolate, but in the fine print, are only 40% cocoa and have a ton of sugar added! A good dark chocolate will only contain around 5g of sugar or less per serving. This is the best way to get past the cravings and still have that cheat meal feeling. In terms of an actual “cheat meal”, you just can’t do it. I cannot stress this enough and it will be rough. You can’t be going out and smashing a cheeseburger with fries and then try and only eat keto at home. This won’t work and you will end up going back to whatever you were eating before and ultimately fail. This is why most people fail at diets. They struggle to find what works for them. If you want to have some sort of bread with a burger, look up a keto friendly recipe! There are plenty of options out there to make it work for you. I even make cauliflower and cheese pizza crust from time to time. It is better than the real thing, but that’s just my opinion.
Let’s start off with the elephant in the room. What do I mean when I tell you to get 70% of your daily calories from fat? There are different kinds of fat. You have your trans-fat, which is highly oxidized and terrible for your body. Then you have your poly and mono unsaturated fats and your saturated fats. The ones you always want to stay away from would be the trans-fats. This really isn’t too hard because of the war on trans-fats that has been going on for the past decade. Obviously, don’t touch anything that is breaded and deep fried! Another myth is the myth that cholesterol is terrible for your body and will cause heart disease. The process of plaque buildup inside of our arteries is cause by inflammation and oxidation caused by stress, diet, and our environment. The science of how the body uses fat is very well studied, but unfortunately the medical community and government have been slow to recommend that we eat more of it. The war against fat that has been shoved down our throats over the last few decades has not only altered how we perceive them, but it has also made a lot of food and drug companies a ton of money. There are all kinds of lipids within our bloodstream. You have your HDL or “high density” lipids and then the LDL, or “low density” lipids. Within the class of the low density lipids, there are two more sub-sets. One kind of LDL that is small and another that is larger and almost puffy in nature. Our brain and cells contain a decent amount of cholesterol. People who limit their cholesterol intake for purposes of trying to lower their cholesterol don’t realize that their body is just making it on its own. Like I have stated before, I am not a doctor. You can get on google yourself and read about the cholesterol myth if you’d like. All of this being said, keep an open mind with this diet. Some of the stuff will sound weird, but you might be surprised when you discuss it with co-workers and find out other people are on the keto train as well. You can even get your blood drawn before starting the diet and then again after a month to put your mind at ease. Chances are your doctor will be astonished at the improvements to the numbers on your blood panel. This is what happened to me!
What are some examples of healthy fat? I honestly have the same sources of fats that I stick to on a daily basis. I like them and there really isn’t any reason to change. Here is a list of some of my favorite healthy fat and the staples of my diet. When I say I am getting 70% of calories from these foods, it doesn’t mean I am eating mass quantities. They are very calorie dense, so it doesn’t take much to get to 70%. I prefer to keep it simple. The only oils to stay away from are any type of vegetable oil or corn oils. If it doesn’t sound natural, it’s not good for you. Olive and coconut oil are my favorites. You can go online and look up more ketogenic staple foods. It is all about what you like and what works for you!
- coconut oil
- grass fed butter
- nuts (I prefer pistachios)
- olive oil
Now let’s talk about meat. When I began eating a ketogenic diet, I thought that it meant I had to eat a lot of meat. Don’t get me wrong, I eat meat every single day, but I was wrong about how much I needed. In terms of my daily meat intake, I normally have some turkey bacon with breakfast and then maybe a fattier cut of meat like a chicken thigh for dinner. Ketogenic simply means high fat and doesn’t mean that the fat has to come from meat sources. Unfortunately, unless you have the money, it is difficult to get good cuts of meat that are not pumped full of nitrates and other preservatives. I don’t always find myself in a store where they have grass fed or organic beef. You will once again have to find out what works for you. I don’t want you to think that you must pay the higher amount for the finest cuts of meat. If you don’t have the money to do so, just stick to whatever meats you prefer. Sometimes I get grass fed beef or bison and sometimes I just by the pack of frozen patties with the nitrates. It’s hard to escape them in our society. Just make healthier choices as you go and it will all fall into place. You will want to get around 20%-25% of your calories from a protein source. I am not going to make a list of the meat that I eat on a weekly basis. You can pick and choose what you like. If you are a vegetarian, you can get your protein from any low carb source you’d prefer. Yes, you can do keto and be a vegetarian!
Lastly, let’s discuss vegetables. Vegetables have carbohydrates, but they are minimal compared to the starchy, complex carbs that come from bread, etc. Vegetables also have a lot of fiber, which may be something you’ll find you need to supplement on a ketogenic diet. If I were to lay out a plate and create the perfect “keto” meal, it would be ¼ fat, ¼ meat or protein, and ½ vegetables. Vegetables do not have a lot of calories, but they are very dense in nutrients. Load up on vegetables! My fridge is always full of mixed salads, lettuce, baby carrots, cucumbers, cauliflower, etc. Most vegetables are keto friendly, but you can easily look up more options online. The only food I would avoid is corn. Corn is an inflammatory vegetable. Vegetables will be the bulk of your daily carbs. The final 5%-10% of your calories will come from carbs. This will be mostly from vegetables. There will be some foods you eat during the day that are going to have maybe 1-2 grams of sugar on the label or a few carbs here and there, but it’s impossible to cut them out completely. Luckily, as long as you try to keep your carbs for the day around 50-60g or less, it will be enough to get your body into a state of ketosis. This is the reason I break the foods into fat, meat/protein, and vegetables. Nobody wants to count their calories all day long. If you stick to getting the carbs for the day from vegetables, you will be fine. This brings me to the topic of “carbs vs net carbs”. You will want to calculate daily carbs as net carbs. This just means you subtract your fiber for the day from the carbs and that will give you net carbs. This doesn’t mean you can eat a bagel and take a bunch of fiber supplements! If you have a day where you eat more vegetables than normal and your carb intake is closer to 100g, just know that the fiber will help you out!
By now you may be asking yourself how to actually count the calories. Like I have said, I am not a fan of counting calories. I feel that if you eat the right foods, then you won’t have to count them. The most important part is understanding the macro percentages when you are starting out on this diet. I like to use a free phone app called “myfitnesspal”. It is very simple to use and you can literally just use the phone camera to scan the bar code on whatever it is you’re eating. You can also search their database for food items if for some reason it doesn’t come up. This is also handy if you are out at a restaurant. You can literally just search for the name on their menu and it will bring it up so you can add it to your daily calories. I would recommend using this for at least the first few weeks so you can fine tune the macro ratio of fat/protein/carbs for the day. Once you consistently get the amounts where you want them to be, you will know what your meals should look like for the day.
So, now I would like to give an example of a typical day of eating for me. People often think that 70% of calories from fats means I am drinking olive oil all day. Towards the end of the book I will have a sample grocery list of what I tend to buy when I go shopping for food.
Breakfast (First thing in the AM)
- Bulletproof or “keto” coffee (will explain how to make this)
- Turkey bacon
- 2-3 eggs scrambled
- ½ avocado sliced
- 1 Tbsp salsa
- 1 Tbsp Sour Cream
- Cottage Cheese
- Mixed salad with cucumber slices and ranch/oil & vinegar as dressing
- Some meat item (Baked chicken thigh/1-2 burger patties/pork chops, etc)
- A handful of baby carrots (sometimes with butter/coconut oil)
- Seasoned/flavored pork rinds
- Dark chocolate
- Tea w/coconut oil and grass fed butter
This is a very basic idea of what a “high fat” daily diet would be. As you can see, it isn’t what you were thinking, was it? All you need are a few of these staple keto fats to add in here and there and it will be about 70% of your daily calories. I like to add sardines to salads or just as a snack. If you’re grossed out at the thought of sardines, get the skinless and boneless ones. I prefer the ones from Costco. They are packed with nutrients and omega fatty acids to help you get extra fat into your diet. You will have to start by tracking your food intake for a few days to make sure you are getting enough fats. Next I will explain the bulletproof or “keto” coffee. This was invented by Dave Asprey (The Bulletproof Executive). I take no credit for this, but damn is it delicious and a great way to get your fats for the day.
The Bulletproof “keto” Coffee or Tea
This is why I love the morning! This is the first thing I do every day. We will get into habit formation later! If you research this online, the inventor of this coffee does a lot to try and get people to buy his products, but I am going to give you the generic recipe to make a ketogenic coffee or a ketogenic tea (for those of you who are not coffee drinkers). Quality does matter when it comes to which products you buy at the store. Most coconut oils are the same, but you will get better results if you use a nicer brand of coffee and not the store brand stuff. You will notice a different felling from this when compared to just plain coffee. It won’t make you jittery and you won’t crash. It is more of a slow burning fuel for the morning.
What you will need:
- Coffee (duh)
- Coconut oil (can use MCT oil as well)
- Grass fed Butter (use “Kerry Gold” unsalted-They have it at most stores)
- Blender or some sort of mixer
To make this just make your coffee like you normally would. After this you will need either a blender or some sort of drink mixer. The goal is to really create an emulsion with the coffee and the fats you are adding to it. If you just use a spoon and mix it, you may end up not liking the taste and it will end up with a layer of oil on the top. The blender is great because it will cool it off to the perfect drinking temperature. After adding the coffee to the blender, you will want to add 1 Tbsp of grass fed butter (Kerry Gold preffered) and a spoonful of coconut oil. This will end up being around 220 calories, but if you really want to use this as a meal replacement and get to work fast, you can double up on the ingredients and you won’t be hungry until lunch and you will have plenty of energy. I recommend just stopping here. The last step is simply to blend it and enjoy! It will taste delicious. If you need to drink your coffee with a sweetener, NEVER USE SUGAR. You can use stevia if you’d like to up the sweetness. If you are a tea drinker, just follow the same exact process, but use tea instead of coffee. I have tried all sorts of teas, but black tea and green tea are my favorite. It sounds weird using tea, but believe me, it’s good! They drink it all the time in other areas of the world and call it a “fatted tea”.
The pyramid that follows is an easy way to picture how you want to structure your meals for the day. For breakfast, you probably won’t be loading up on the vegetables, but this is more of the daily view when it comes to the quantity of food you want to focus on. Most of your calories will still be coming from fats since they are calorie dense compared to vegetables, which might only account for less than 20% of your overall calories. Track what you eat for the day and it will make more sense. You may find that by eating more satiating foods, you are only eating between 1600-1800 calories and that’s fine.
This is what you should see if you look at your plate of food. Here is an example of what this should look like in terms of calories for the day!
Your body has an addiction to sugar. Even if you have tried to stay away from sodas and candy, you still have a sugar addiction. It is in everything you consume in an average American diet. Sugar is in a lot of canned goods like spaghetti sauce, most soups, and even salad dressings and other bottled sauces. Any sort of bread, pasta, rice, grains, or cereal is essentially the same as eating from a bag of sugar. Anything marketed as “low fat” is a big thing to stay away from on this diet. These food items are high in sugar. Always look on the label. Even foods marketed as “sugar free” have it somewhere in the ingredient list. Words like dextrose, high fructose corn syrup, and even “natural flavors”. This ends up being difficult for people who are starting a low carb diet in general. People love their bagels and yogurt. The first week or so is going to be rough. As I said earlier, I dreamt about it and thought about it all day long at first. It will get better with time and you can use the dark chocolate I discussed earlier to curb these cravings. If you must have the sweet stuff, use stevia (erythritol). I only use this if I am baking something that requires sugar in the recipe. I have explained this diet to friends before and they end up having a rough time when it comes to the sugar cravings. They make it a week and give up. You will have to try to limit it as much as possible. A few grams here and there is inevitable, but that’s okay. Once you are in ketosis for a little while, your body will get better at handling the small amount of it that you can’t escape while eating out at a restaurant with friends and family. After the second week it will begin to subside.
Drink Plenty of Water!!
This part I cannot stress enough! You will want to consume at least 1-2 liters of water a day. It sounds like a lot, but that is the amount the doctors say we should be drinking. Most people don’t get enough water on a daily basis, but just drinking a glass here and there throughout the day will get you to your goal. I prefer to use a durable water bottle and carry that around with me during the day. Bottled or filtered water is the way to go. Buying a cheap Brita filter will save you money. Buying bottled water at the store can get expensive. Water will be your main beverage. You should be laying off the juices, milk, and sports drinks! If you are a person who can’t live without your milk, just be smart about it. Get the kind with more fat and not the skim milk! When they remove the fat, they add in the sugar. I would recommend just cutting it out of the diet all together.
Summary & What to Expect
Really work at trying to find what works for you. This is the only way that you will be able to stay away from junk foods and stick to a healthy diet plan. Going out with your friends or co-workers will test you, but stay strong. Get the vegetables as a side and not the mac and cheese or the fries. If you are out drinking, try and go with a low carb beer if possible or drink liquor and tonic water. These small decisions will be the difference between really feeling the improvements and not getting the full mental effects from it. So how long will it take to feel it? This is the part that varies from person to person. If you have been eating relatively decent and jump feet first into it, you should notice the effects pretty quickly. I felt changes after only a few days. A general amount of time would be around 1-2 weeks. The key to getting into ketosis is to cut the carbs and sugar cold turkey. Unless you have some sort of reason or health issue stopping you from doing this, you have to jump into it. A lot of people want to slowly start a keto diet and cut out a few items every week, but it just doesn’t work like that. You are literally training your body to run on ketones instead of carbs and sugars. You have to shock it to get into ketosis faster. You have the option of purchasing ketone testing urine strips, but it isn’t necessary. You will know if you are moving into ketosis. You might get a slight metallic taste in your mouth and you will notice your brain fog will disappear and your brain will light up! You should feel more focus, motivation, and an urge to get stuff done. Don’t worry if it takes a little longer, you’ll get there. If you notice that you are getting acne on your face and back, this is normal. Your body will be going through a detox process now that you are giving it a healthier diet! It should subside in 2-3 weeks. Something I dealt with at first was minor cramping and muscle twitches. This just means you need to supplement some magnesium in the evening and drink a protein shake during the day for some extra potassium. Just don’t let either of these cause you to quit! Here is hierarchy that sums up the whole process I will outline in the following chapters. This also represents the importance of each of them.
The Easy Keto Pyramid
Have you struggled with the same sort of issues?
Have you struggled with the same sort of issues?
Do I have your attention? There are a lot of steps that can be taken to improve your life!
I am not a doctor. My background is in chemistry and pharmaceuticals. I spent a few years working in manufacturing for a pharmaceutical company called Boehringer Ingelheim making high containment immunosuppressant and cancer drugs. For a little while, I thought about applying to pharmacy school and worked in a pharmacy for another 2 years. I enjoyed both and tried to learn as much as I could about the medicine I handled on a daily basis. Most of my knowledge has come from research done on the internet, college courses, library books, and my own experiences trying different things on my own body.
Do not take anything I say in this book as law. I understand some people are more interested in the topics of nootropics and supplementation. From my own experience, I noticed that people tend to go for the easy fix. We all want the magic pill that will fix our problems, but the nootropics and supplements are only a small portion of the bigger picture. They are less than 10% of the entire “regimen”. Just taking them and ignoring the rest will cause you to fail. If you simply take a handful of “smart drugs” in the morning, you won’t get results. I’ve tried it and it just doesn’t work if you aren’t sleeping well and eating unhealthy. Begin with the foundational practices at the beginning of the book and when we get to the flashy stuff, do your own research. Discuss anything you plan on putting in your body with a doctor. Unfortunately, they may not know much about the topics discussed in this book. This becomes more important you have any underlying health conditions like heart and nerve issues or diabetes. At the very least, get on your computer to visit some sites and forums and see what other people are saying. Your best resource is the internet and you can easily bounce ideas off other biohackers or nutrition experts and see what they are saying.
You can always take bits and pieces from this book and find out what works for you. Some people reading this may be working odd hours or may not be able to afford everything. I have tried to keep it as cheap as possible when it comes to the hacking and items you will have to purchase. My personal email is email@example.com if you have any questions or issues.