I recently completed Boundless by Ben Greenfield which over 700 pages. There is a wealth of information on all areas of health, including optimizing brain function health and even covers microdosing with certain phychodelics and what is involved.
I would highly recommend reading this if you are serious about optmizing your health and life. There are several chapters dedicated to different areas. My own suggetion would be to look at what areas are relevant and read those chapters and work on those first and then move on to the next. So for example if you are looking to improve sleep, loose some fat and get some focus then the relevant chapters would be,
Chapter eight – Lean and Mean – how to loose fat
Chapter seven – Sleep
and Chapters 4, 5 and 6 – upgrading your head, eating smart and getting limitless potential.
There is some cross over in chapters as one supplement or regieme can have influence on several areas of health.
Having read the book once here are the things I implemented as a result on the first read will of course be going back and revisiting again at some point
Starting point I would say for health is to get baseline data this is based on what I have done
1. DNA test fitness genes they are saliva based so not currently active due to covid 19 this gives an idea what genetic make up and what can do about it
2 Gut microbiome from chuckling goat. Gut micobiome is critical in health. Aids digestion and removal of toxins which can cause heart disease and as well as mental issues. A full check gives idea of what is lacking and what to take pre and probiotics
3. Full bloods with lipid panel and also endocrines. Hormonal balance is critical low testosterone is common in men with 1 precent loss every year over 30. Testosterone is shown to reduce autoimmune disease aid fat loss and also for mental health. Testosterone also found to be low in severe covid 19 sufferers. I firmly believe hypogonadism is misdiagnosed in many men and leads to severe depression and even suicide. Balance my hormones is good company and the testosterone bibile by Jay campbell a good book on the area
4. Adrenal test from medicheck agian saliva based so not sure if running you need to check saliva throughout the day to check that adrenal levels are high in morning then low in evening. Wilsons adrenal cure is a good overall supplement although firstly get check also limit caffiene late at night.
5 An inbody assessment to check fat levels and muscle levels and water. This will check levels of visceral fat around organs. Then work on optimizing one thing at a time etc
In terms of fitness
- Resistance training everyday would initially start with a good PT if not done before
2. Then weekends in HITT fasted with 20 hour fasts both saturday and sunday
3. Diet good balanced reduce refined sugar as far as possible and transfats And then 1 to 1.5 grams of protient per kg of muscle and 1g of fat Fats keep to saturated and mid chain triglycerides like coconut oil.
Once you have data from above tests you can tweak supplementation accordingly .Supplementation Pre and probiotics as recommended by the gut micorbe check Testosterone if required this is done by professional doctor with prescription see balance my hormones website Omega 3 and 6 Zinc 30 mg increases immune reponse Magnesium from biooptimizers multitude of benefits Vit C and Vit D Folic acid if required L theanine and 5HTTP for better sleep CoQ10 and curcumen for antiinflammation.
Then of course spirtual aspect . Meditation and prayer.