# 670. Biohacking Without the Bullshit: The Tools That Improve Sleep, Strength, Recovery & Longevity

An episode of [The Thyroid (and Hormone) Fixer Podcast: Thyropause, Menopause, Metabolism and How to Fix It](https://invisiblenetwork.ai/podcast/1529800263), 2 Oct 2026, 31 min.

Audio: https://episode.flightcast.com/01M3CVAGJG3GE7A6V2356YNT60.mp3

What if the best biohacks are actually the simplest ones? In this episode, I’m breaking down the tools I genuinely believe are worth considering, from sleep, strength training, and pain management to cleaner air and water, red light therapy, sauna, and frequency-based technologies. I also talk about where more advanced options like stem cells, exosomes, and PRP fit in, and the question I use to evaluate any biohacking tool: Does it actually help my body function better, or does it just give me more to track? What you’ll learn: • Why sleep is the foundation of biohacking • Which simple environmental changes can make a difference • What makes red light therapy worth considering • Why pain relief and mobility deserve more attention • Where sauna and frequency technologies fit • What I think about regenerative therapies • Why strength training may be the ultimate biohack • How to know when a biohack is actually worth it If you’ve ever felt overwhelmed by the endless options, gadgets, and advice in the biohacking world, this episode will help you sort through what’s actually worth your time and attention. Resources: Grab your Thyroid Fixer here: https://betterlifedoctor.com/ New here? Use code LISTEN20 for 20% off your first order Returning customers can use code LISTEN10 for 10% off SHOP DR. AMIE’S FIXXR® SUPPLEMENTS: betterlifedoctor.com LET'S GET YOUR LIFE BACK...Connect with Dr. Amie Hornaman Book a free thyroid and hormone solution call: https://dramiehornaman.com/pages/book-a-call CHECK OUT MY FREEBIES... JUST CLICK BELOW Thyroid Optimization Guide: https://health.dramie.com/thyropause 7 Day Thyroid Healing Kickstarter: https://fixyourthyroid.com/7daykickstarter Thyroid on Trial: https://health.dramie.com/thyroid-on-trial-optin RATE, REVIEW AND FOLLOW ON APPLE PODCASTS Show your love for Dr. Amie and The Thyroid Fixer Podcast! If you’re enjoying our journey together, I’d be thrilled if you could take a moment to rate and review the show on Apple Podcasts. Your support helps me reach and help more people just like you, guiding them towards their optimal selves! Just clickHERE (https://podcasts.apple.com/us/podcast/the-thyroid-fixer/id1529800263), scroll all the way down, give us those 5 stars, and share what you enjoy about my episodes in a review. Haven’t subscribed yet? Make sure to follow The Thyroid Fixer Podcast to catch all the new episodes that come out every week. FollowHERE (https://podcasts.apple.com/us/podcast/the-thyroid-fixer/id1529800263) and never miss out on a moment of the journey! CONNECT WITH ME ON SOCIAL MEDIA: Join my exclusive Facebook Group and get questions answered LIVE weekly, Just Fix Your Thyroid, for a Community of HOPE and SUPPORT in your thyroid journey. https://www.facebook.com/groups/dramie/ (https://www.facebook.com/groups/dramie/) Like me on Facebook:Amie Hornaman Nutrition and Functional Medicine (https://www.facebook.com/amiehornamannutrition/) Subscribe on YouTube:Dr. Amie Hornaman (https://www.youtube.com/c/dramiehornaman) Follow me on Instagram:@dramiehornaman (https://www.instagram.com/dramiehornaman/)

## Transcript

[0:00] I think this is probably the simplest way I can explain what I consider good biohacking.
[0:06] The best biohacking technology should help your body.
[0:11] It shouldn't make you spend your entire day thinking about your body.
[0:15] I just want to say thank you.
[0:18] The fact that you're here means that you have trusted me with something so valuable these days, your time.
[0:25] And I do not take that lightly at all.
[0:27] So if you're listening because you're exhausted, you're gaining weight for no reason, losing your hair, getting really frustrated, or you've been told that everything looks normal, when you know deep down something isn't right, I want you to know that I see you.
[0:43] I've been where you are.
[0:44] And that's exactly why I created this podcast.
[0:46] I'm going to be right back.
[0:47] My mission is super simple to give you the information, the hope and the tools that I wish someone had given me years ago.
[0:55] So my goal is you get to stop wondering what's wrong with your body and finally start getting your life back.
[1:03] So if these episodes have helped you at all, would you do me one small favor?
[1:08] Take just a few seconds to follow the show, the little button in the upper corner, and then leave a review.
[1:14] Every follow and every review helps this podcast reach another person who's lying there awake at night wondering why they don't even recognize themselves anymore when they look in the mirror.
[1:26] Wondering what's happened to this amazing, energized, full of life person they used to be.
[1:31] You're helping them.
[1:32] And not only that,
[1:33] When you follow the show, you'll be notified about the hottest episodes everyone is listening to and everyone's downloading, along with any bonus episodes I drop throughout the month.
[1:43] Think of it as your insider pass.
[1:45] So thank you for letting me be part of your journey, and thank you for your time.
[1:50] Now, let's get into today's episode.
[1:52] So.
[1:55] So in the last episode, I basically pissed all over the biohacking industry.
[2:01] So today I'm going to make some people happy again because there are biohacks that I absolutely believe are worth doing.
[2:07] And many of them I use myself.
[2:10] Some have a boatload of evidence behind them.
[2:12] And then some have emerging evidence that I think is really interesting.
[2:17] And some of them aren't even things that we used to call biohacking.
[2:21] They're just smart ways to help your body function better.
[2:24] And honestly, I think that is where we need to bring this conversation back to.
[2:29] Because the best biohacks should be simple.
[2:33] And they should do just one of a few things.
[2:36] Improve your environment.
[2:38] Improve your sleep, which is at the core.
[2:40] Improve your ability to recover.
[2:43] decrease pain or inflammation, or improve the actual physiology of your body.
[2:48] They should not make your entire day revolve around monitoring your body like we talked about in the last episode.
[2:55] And they definitely should not make you feel like you need to spend $50,000 and buy all this stuff just to be healthy.
[3:04] So let's talk about the biohacking tools that I actually think are worth it.
[3:10] Okay, first one, the Mac Daddy Biohack.
[3:17] You ready?
[3:17] Sleep.
[3:20] Now, I'm starting with sleep because I think that it is the most important.
[3:24] It is the most important one.
[3:25] If you ask me what is the single greatest biohack for longevity, for my metabolism, my brain, recovery, inflammation, hormone balance, body composition, I am going to give you the answer that is going to make you roll your eyes because it's so freaking boring.
[3:43] Sleep.
[3:44] Sleep is the Mac Daddy biohack of everything.
[3:48] Because if you're not sleeping, everything else starts to go to shit.
[3:52] I mean, your glucose regulation suffers.
[3:55] You're hungry all the time.
[3:56] Your cravings start to change.
[3:59] Your recovery at the gym just sucks.
[4:01] Your inflammation goes up.
[4:03] We know that stress hormones get disrupted.
[4:05] Workouts start to suffer.
[4:07] Decision-making, that suffers.
[4:09] Your energy tanks.
[4:11] Your mood goes down.
[4:13] And then what happens?
[4:15] You start chasing all of that with more biohacking and more supplements and more peptides and more caffeine and more gadgets and more tracking.
[4:22] No, just go to bed.
[4:25] You could have $20,000 worth of peptides sitting in your refrigerator and a red light panel and a sauna and your hydrogen water and every supplement known to man.
[4:33] And then you meditate, you deep breathe and you cold plunge and you do all of it.
[4:37] But if you're sleeping five hours a night, we have a bigger problem because there's nothing that replaces sleep.
[4:43] There's no amount of fancy equipment that can replace sleep.
[4:46] Now, there are things that can improve your sleep, but we have to start with sleep.
[4:51] So anything that genuinely improves sleep, that I can get behind.
[4:54] I'm interested in that.
[4:56] Like, okay, can we call blackout shades biohacking?
[5:00] It's one of the cheapest and best biohacking tools ever created.
[5:06] blackout curtains.
[5:08] Seriously.
[5:09] And they don't have Bluetooth.
[5:10] And they don't have an app.
[5:12] And by the way, they don't calculate your biological age or give you a readiness score.
[5:16] They make the room dark.
[5:19] That's it.
[5:20] And darkness is a signal that your body needs to understand.
[5:24] Hey, it's nighttime.
[5:25] We're supposed to be sleeping now.
[5:26] Let's produce some melatonin.
[5:28] So if there's a bright moon or streetlights blasting through your bedroom window, if your neighbor has one of those floodlights that apparently could illuminate an airport runway, block it.
[5:38] Get the blackout shades.
[5:40] Make the room dark.
[5:41] You don't need to overcomplicate this.
[5:43] And then if you want to go real cheap, buy a mask, just a sleep mask.
[5:48] Go figure.
[5:49] That'll improve your sleep and your readiness score by at least 80%.
[5:54] And then you've always heard to sleep well, you have to sleep in a cool environment.
[5:58] Cool your bedroom.
[5:59] Cool the room down.
[6:00] That's one of the easiest biohacks there is.
[6:02] Turn down the thermostat under 60 degrees.
[6:06] It's proven you sleep better.
[6:07] Free.
[6:08] Done.
[6:09] Your body naturally needs to drop its core temperature as part of the sleep process.
[6:13] So sleeping in an environment that is too hot can make sleep harder and definitely increases wakefulness.
[6:20] I mean, ask any menopausal woman who's not on hormones.
[6:23] She's going to wake up quite often.
[6:25] So cool the bedroom down.
[6:28] And if you want to take that idea and throw some money at it, like I have, I use an 8-Sleep mattress pad.
[6:34] They are not a sponsor.
[6:36] I'm not mentioning them because they're a sponsor on the podcast or anything like that.
[6:40] I would love for them to partner with me because I genuinely love the product.
[6:44] So I don't have an affiliate thing for you or a code or discount code.
[6:48] But what I love about it is that it regulates the temperature of my bed throughout the night.
[6:53] And I'm always warm, even though, yes, I'm on hormones and I'm optimized.
[6:57] I'm warm through the day.
[6:58] So I absolutely heat up at night and start kicking the covers off and have to have a fan on, eat sleep.
[7:05] It definitely improves my sleep.
[7:07] But.
[7:08] What I don't love about it is it tracks.
[7:11] It gives you biometric data.
[7:13] That's the exact thing that I talked about in the last episode.
[7:16] It wants to give you my sleep score and my HRV and my recovery.
[7:20] No, I don't want it.
[7:22] I want the technology to make my bed comfortable, but I don't need the technology grading me every morning.
[7:28] Again, I don't wanna wake up feeling great and then have an app tell me, actually, no, you slept like shit.
[7:33] Actually, that happened last night.
[7:35] I looked at it.
[7:36] I looked at the app.
[7:39] My sleep score was a 68, but I felt great.
[7:42] I felt fine this morning.
[7:46] So use the technology to improve your environment, but you don't have to become obsessed with the data.
[7:52] Okay, I'm just going to say that if you want to go that route.
[7:55] You can always use the thermostat.
[7:57] Blue light blocking glasses and just evening light.
[8:01] Another simple one.
[8:02] Blue light blocking glasses.
[8:03] I use them most of the time.
[8:05] I will say that sometimes I feel guilty if I don't have them on.
[8:10] which is part of the stress that we talked about in the last episode.
[8:14] So that's a me problem.
[8:16] But they're beneficial.
[8:18] Do I think they're magical?
[8:20] No.
[8:20] Do I think controlling evening light is beneficial to produce more melatonin?
[8:25] Yeah, absolutely.
[8:26] Because we do know that bright blue and rich light at night tells your brain, hey, it's still daytime.
[8:34] And it interferes with your natural melatonin signaling and circadian rhythm.
[8:39] So I'll wear blue light blocking glasses at night.
[8:41] But honestly, the glasses are only part of it.
[8:43] I mean, you also have to just turn down the lights, get rid of the bright overhead LEDs, use like the warmer light.
[8:51] Yeah.
[8:52] Dim things down.
[8:54] Stop making your house look like Target.
[8:56] I mean, it's 1030 for God's sake.
[8:58] You want your brain to know that the day is over.
[9:01] It's time to wind down.
[9:03] And this really is the perfect example of simple, simple biohacking.
[9:07] It doesn't have to cost much.
[9:09] It doesn't have to be complicated.
[9:11] You're just working with your physiology instead of against it.
[9:15] And you're improving your sleep.
[9:18] So focus on sleep.
[9:20] Amazing.
[9:21] Pick it to another level.
[9:22] That is the biohacking Mac Daddy.
[9:24] Now, things that can help you with sleep that have legitimate science backing them.
[9:31] Frequencies.
[9:32] Another tool I use specifically around sleep and nervous system regulation, frequencies.
[9:40] Now, I use Hat B, or now it's called Harmon IQ, for about a year.
[9:46] I'm an ambassador of this company because, I mean, you will absolutely see me on their website.
[9:51] And the reason you'll see me on their website is because I actually use the product and have been for a year and I love it.
[9:57] So we just started talking about partnering together.
[10:00] A year, I use the product and I love it.
[10:04] I take it with me when I travel.
[10:06] So I'm not standing here talking about something that I use twice.
[10:10] I use it every single day, every night.
[10:14] So the technology uses ultra low power radio frequency energy and very low intensity electromagnetic signals that are programmed around different desired states.
[10:27] So there's sleep and deep sleep and recovery, calm, relaxation, focus.
[10:34] They even have a happy hour to mimic the feeling of social if you don't want to drink alcohol.
[10:44] And this whole area of bioelectromagnetics is fascinating because the body is electrical and cells will communicate electrically.
[10:54] The nervous system, the heart, the brain, it's all electrical.
[10:58] So the idea that electromagnetic signals can influence biology is not some completely ridiculous concept.
[11:05] We already use electromagnetic technologies in medicine.
[11:09] What I like about Hormone IQ is that it's not this aggressive, overstimulating intervention.
[11:17] And it doesn't take time.
[11:19] For me, it's something I can use to help shift my state.
[11:22] So when I want to wind down or sleep, yeah, I'll absolutely use it.
[11:27] And there has been objective user data using Aura sleep measurements.
[11:32] It's a ring I don't use.
[11:34] But if you do, you do.
[11:36] And it shows improvements in things like sleep score and REM sleep and sleep latency.
[11:41] Because if you're using the damn aura ring, you know you're looking at your stats.
[11:44] So for the people that are using it, we looked at their stats and saw significant improvements.
[11:52] Even wake time, when people were using specific sleep signals, if you wake up a lot during the night, these frequencies can help you stay asleep.
[12:01] So no, it's not another drug, not another supplement.
[12:05] It's a signal that works with the frequency and the energy of your body.
[12:11] And there's a lot of objective data.
[12:13] I mean, I think it's super cool.
[12:15] You have to use it to experience it.
[12:18] There is a legitimate physiological mechanism we're studying.
[12:22] And most important for me, I notice it.
[12:26] I use it.
[12:26] I like it.
[12:28] It fits my definition of beneficial biohacking.
[12:31] It helps me regulate.
[12:32] It doesn't create more stress.
[12:35] So it comes in a neck band.
[12:38] And I still have the sleep pad.
[12:41] They also have it for dogs.
[12:43] So I got one for Riley as well.
[12:45] Even strain relief and pain.
[12:48] I have put that neckband.
[12:49] So you can wear it around your neck, but you can also place it on an area of pain.
[12:54] So I put the neckband that I travel with on my back and entered the strain relief mode frequency.
[13:02] It took it away.
[13:03] I couldn't even believe it, honestly.
[13:05] It took it away.
[13:06] They have a migraine one, a headache one.
[13:09] It is crazy how frequencies work.
[13:11] Now, my dear friend Natalie Jill did a deep dive discussion on her podcast about frequencies.
[13:18] It's worth listening to because it's fascinating.
[13:20] I mean, she went deep into the science, which is more what we're going to do more than what we're going to do in this episode.
[13:27] We'll go deep into the science of frequencies in its own episode.
[13:30] But for now, I'm putting this into the not super expensive, but really beneficial biohacking tools.
[13:38] Air filtration.
[13:40] This is just obvious.
[13:42] Why would I not want cleaner air?
[13:44] I breathe it 24-7, 365.
[13:48] So I use a Jasper air purifier.
[13:52] And I love this because I can actually see when it responds.
[13:54] So I have one over here in my office.
[13:56] So if there's bad air outside because I got the windows open and the farmers are spraying glyphosate, that'll kick on.
[14:03] If I'm cooking upstairs in the kitchen, I got one up there, it kicks on.
[14:07] Spring pollen, pollen being high, dust or something in the air kicks on.
[14:13] I live around farmland.
[14:15] Of course, there's going to be all kinds of dust and environmental exposures that I can't control outside of my house, but I can control the air inside my house.
[14:24] And this is where biohacking makes sense to me.
[14:26] I don't need to be terrified of air.
[14:28] I don't need to walk around in a hazmat suit.
[14:31] I can just filter the air where I spend most of my time and, you know, the air that I breathe 24-7.
[14:37] So why not protect my lungs, which we talked about in the last episode, that do the oxygenation of my body as opposed to buying a specialized oxygenator for my water?
[14:51] So let's protect my lungs because they got a big job to do.
[14:53] You know, let's protect my lungs from the pollen, the smoke particles and the stuff floating around that I would rather not breathe all day.
[15:00] Yes, yes.
[15:01] I think a high-quality air purifier is an excellent biohacking tool, especially if you have allergies or pets, the wildfire smoke going on, you cook a lot, you live in an area with seasonal agriculture or environmental exposures like this girl.
[15:18] clean the air.
[15:19] Cool.
[15:19] Turn it on.
[15:20] Move on with your life.
[15:21] And then water.
[15:22] Same thing with water.
[15:23] I think water filtration is a no-brainer.
[15:26] Now, in the last episode, we broke down the biohacking bullshit things that we have to do with water because in the biohacking world, apparently water has to be either hydrogenated or oxygenated or filtered or static or what is it?
[15:40] Structured water now?
[15:41] Alkaline?
[15:44] Let's just filter our water.
[15:45] I don't know.
[15:46] That sounds good to me.
[15:47] I don't think you need to be afraid of drinking water.
[15:50] But depending on where you live and what your municipal water supply looks like.
[15:56] and what your pipes look like, and what's present in your local environment.
[16:00] There can be contaminants in drinking water.
[16:01] There probably are.
[16:03] PFAs, lead, other chemicals, pesticides for sure, chlorine, fluoride is in the water too.
[16:12] So why would I not filter my water?
[16:13] Now you can go big.
[16:14] You can do a whole house reverse osmosis water filtration system, and that's fantastic.
[16:20] If you want to spend that, that's fine.
[16:22] Or you can make this really simple.
[16:24] Get a good countertop filter.
[16:26] Get a Berkey.
[16:28] Get a pitcher.
[16:28] I've used Zero Water.
[16:29] That's a really good one.
[16:30] There are plenty of other good options out there.
[16:32] Look at what the filter actually removes.
[16:34] Look at the certifications.
[16:36] And then for your shower, if you're concerned about what's coming through your shower, sure, put a shower filter on.
[16:41] Simple.
[16:42] Lower the exposure and just move on.
[16:45] You don't have to turn it into another thing that controls your life.
[16:49] So far, everything that we've talked about takes zero time out of your life.
[16:54] Literally zero.
[16:56] Now we'll get into like the tools and gadgets that are cool.
[17:00] So red light therapy.
[17:02] This is actually one of my favorite biohacking tools because photobiomodulation actually has substantial evidence behind it.
[17:10] And I think people still sometimes love that into, you know, like the woo-woo biohacking, but no, this has been studied.
[17:17] And this is what I talk about in the thyroid fix.
[17:18] Okay.
[17:19] Red and near-infrared wavelengths interact with our cells and our cellular processes, including signaling our mitochondria.
[17:28] So you'll often hear people talk about cytochrome C oxidase, ATP production, nitric oxide, circulation, and cellular energy.
[17:37] And red light has been studied in areas including pain, recovery, skin,
[17:43] wound healing, hair growth, and a variety of other applications.
[17:47] So does that mean a red light panel cures everything?
[17:50] No, of course not.
[17:51] Nothing does.
[17:52] But it is an example of a biohacking tool where we actually have a meaningful body of human research.
[18:00] And it's non-invasive, easy to use, and
[18:04] They have panels, they have wands, they have full sleeping bags.
[18:09] They have Mac Daddy beds that look like a tanning bed.
[18:11] I don't think you have to go that far.
[18:13] Some saunas like Sunlight and Sauna has the red light in it.
[18:17] And when it's used correctly, I think it can be incredibly beneficial.
[18:21] Even red light for your hair, the red light masks.
[18:24] I like the mask because then I put it on my head.
[18:26] It's simple.
[18:27] There's science backing it.
[18:29] And like I say in the book, I tried.
[18:31] I tried really hard for the last few years to find evidence to the contrary.
[18:37] Because maybe just like you, I too have that thought go through my head of how in the world could a red light do all these things like stimulate my collagen and reduce inflammation and reduce pain and enhance my mitochondria and maybe even do some things with cancer.
[18:55] But the evidence is there.
[18:57] And it's there and it's there and it's there over and over and over again.
[18:59] It's not one paper or one randomized controlled trial.
[19:05] It's study after study after study.
[19:07] I can get behind that.
[19:08] SANA, my God, SANA has been around...
[19:11] I don't know.
[19:12] A thousand years?
[19:13] I don't even know.
[19:14] Like the Romans were saunaing.
[19:16] Well, they were kind of Roman bathing too.
[19:18] Don't want to do that.
[19:19] But sauna is another one.
[19:22] I love sauna.
[19:23] I love my sauna.
[19:24] Heat exposure itself creates these physiological adaptations.
[19:29] And there's really interesting data around how sauna will improve cardiovascular function, blood pressure, your vascular health, your body.
[19:40] your metabolism with heat adaptation, just that stress response from heat.
[19:46] Sauna use has definitely been associated with better cardiovascular outcomes in long-term observational research.
[19:53] So we have the studies.
[19:54] We have the studies behind it.
[19:56] And then, of course, you sweat in a sauna.
[19:58] So sweating is one route through which the body can eliminate toxins and compounds, right?
[20:04] It's probably one of the best ways.
[20:05] When we test sweat, there's, oh gosh, what was the stat?
[20:09] Something like 200 different chemicals in a drop of sweat.
[20:13] That's how much we are eliminating toxins when we sweat.
[20:18] And just like, I've talked about this on other podcasts, that if you haven't tried...
[20:24] a true infrared sauna, you have to try it.
[20:27] Not the saunas of the old days where you pour water over rocks and there's like old men and women sitting there naked.
[20:35] I'm talking about the infrared type of sauna that, you know, you can have in your house.
[20:39] It's better to get an individual unit than to go in there and sit on somebody else's butt sweat.
[20:46] So I'm just saying the sweat
[20:54] It really is.
[20:55] Like you can tell there's a difference in sauna sweat versus exercise sweat.
[21:00] It's almost like sauna sweat is kicking a lot of shit out of you.
[21:05] It's just different.
[21:07] But like I said in the last episode, you cannot sauna your way out of a shitty lifestyle.
[21:12] It's a tool.
[21:13] It is not a replacement for sleep, exercise, eating well, fixing your thyroid and hormones.
[21:20] But on top of a good foundation, I love it.
[21:23] I absolutely love it.
[21:25] Okay, this biohacking tool comes from a personal place, pain relief.
[21:31] So here's another area that we never used to call biohacking, like getting yourself out of pain.
[21:36] And honestly, I think being able to move through your day without pain might be one of the most underrated biohacks there is.
[21:44] Because if your back hurts every time you stand up and your neck is locked up and your hips tight, your hamstring tight,
[21:49] feels like piano wires and your shoulder hurts and every movement feels terrible.
[21:54] So you don't go to the gym and you move less and you lose your strength and you lose your mobility and you lose your muscle and then you're insulin resistant and your cardio sucks and your quality of life suffers.
[22:07] So I'm very interested in anything safe and reasonable that helps keep your body moving and functioning like a TENS unit.
[22:16] We've used TENS units forever.
[22:18] Nobody called them biohacking.
[22:19] They can help modulate pain.
[22:21] They do.
[22:23] Just like massage guns and foam rollers, mobility work, heat massage, chiropractic care.
[22:31] None of these things are sexy, but there's something to be said for not hurting.
[22:36] And I think this is where the wellness world really misses the point.
[22:42] Somebody will spend $3,000 testing their biological age while their back hurts so badly they won't walk around the block.
[22:49] I'm more interested in fixing the back.
[22:51] Because if I can get you moving again, now we're improving something meaningful.
[22:57] Foam rolling can improve your range of motion.
[23:01] Massage guns help with soreness and short-term mobility.
[23:05] TENS units can help people manage their pain.
[23:09] So I don't care what tool you use.
[23:12] I care whether it helps you function because function matters.
[23:17] Now, when we're talking about pain, we have to bring in the talk of stem cells,
[23:23] exosomes, platelet-rich plasma.
[23:27] There's science behind this.
[23:29] And although it's not covered by insurance and the science is still being scienced, the anecdotal evidence is what fascinates me.
[23:40] So I am scheduled to have stem cell therapy and exosome therapy and PRP injected into various areas of my back.
[23:48] My back is jacked up.
[23:50] That's a long story I won't bore you with right now.
[23:53] Years and years of...
[23:55] having scoliosis and I have 17 fusions.
[23:57] I mean, something's going to happen, right?
[23:59] So I started looking into regenerative therapies for pain because the pain was, is, was consuming me.
[24:09] Now I've done some of the biohacking tools that I just discussed to get me mostly out of pain.
[24:15] And now I'm going to take it one step further with
[24:18] stem cells and exosomes.
[24:19] Now, if I ask chat GPT about it, I will hear that, well, there's not a lot of science and well, it's really experimental and people don't always get the best results.
[24:28] But then when I talk to people, like real human beings, not an AI machine, I hear story after story after story of literally getting them out of pain and changing their life.
[24:39] My dear friend, Karen Martell, she was the first one to say, you have to do this for your back, Amy.
[24:45] My husband did it.
[24:47] His father did it.
[24:48] They've been out of pain for 14 years.
[24:50] I talked to another friend of mine, Susan.
[24:52] She had an ACL tear, got stem cells, didn't need surgery.
[24:56] I'm doing a podcast the other day.
[24:58] with another woman who tells me, oh, by the way, I'm going next week to get stem cells.
[25:02] I go, whoa, whoa, you gotta tell me about it.
[25:04] She said, I've had it done before.
[25:06] They totally helped with a shoulder tear that I had.
[25:09] They've helped my back.
[25:10] They've helped my knee.
[25:11] I just keep hearing story after story after story of people literally being out of pain.
[25:17] with these therapies.
[25:18] So is that a little bit more of an expensive biohack?
[25:21] It is, but it ties back to get yourself out of pain because that is a huge biohack right there that will improve every other area of your health that you could spend another $100,000 trying to biohack with devices.
[25:37] And if you're in pain, you're not going to exercise, which exercise is outside of sleep, second best biohack.
[25:45] We'll call it the ultimate biohack.
[25:47] Sleep is the Mac Daddy.
[25:48] Exercise is the ultimate.
[25:50] And especially strength training, lift heavy shit.
[25:54] I've been saying this for years.
[25:56] Muscle is your organ of longevity.
[25:58] It's metabolic currency.
[26:00] It helps with glucose control.
[26:02] It helps with
[26:04] Insulin sensitivity.
[26:05] It protects your bones.
[26:06] It protects you as you age.
[26:08] It helps you maintain independence and body composition.
[26:12] hey, muscle makes you harder to kill.
[26:14] And if somebody invented a drug tomorrow that just increased muscle, increased strength, improves insulin sensitivity, improved your bone density and your body composition and reduced your risk of falling and improved functional capacity and lowered your risk of Alzheimer's and dementia and Parkinson's and was totally associated with lower mortality across the board, everybody would want this drug.
[26:41] but we already have it.
[26:42] It's called strength training.
[26:45] And people will spend $20,000 on anti-aging protocols and suits that stimulate your muscles and just devices that are supposed to make you more muscular and peptides that grow muscles.
[27:00] And they won't even pick up a freaking dumbbell.
[27:02] That makes no sense to me whatsoever.
[27:05] Just go lift.
[27:07] Move, get your heart rate up, build your cardiovascular fitness, maintain that muscle, the most important organ you have.
[27:16] And I get it, these aren't sexy, but they are the foundation of being a functional human being.
[27:23] And I think this is probably the simplest way I can explain what I consider good biohacking.
[27:29] The best biohacking technology should help your body.
[27:34] It shouldn't make you spend your entire day thinking about your body.
[27:37] That's why I like 8-Sleep for temperature regulation, but I don't care about the score.
[27:42] That's why I like Hormone IQ for helping me shift my state, but I don't need to obsessively measure whether it changed my HRB by two points.
[27:51] And this is why I like red light and sauna and filtering my air and filtering my water and the blackout shades.
[27:59] Anything to help me sleep, like blue light blocking glasses, anything to help me get out of pain, like foam rollers or TENS units.
[28:06] Because the goal is not how much technology can I surround myself with.
[28:11] The goal is, does this help my body work better?
[28:13] Does it help me sleep?
[28:14] Does it help me move better?
[28:16] Maybe reduce in exposure, improve recovery.
[28:19] Do I feel better?
[28:21] Does it improve my quality of life?
[28:24] And if you haven't listened to the biohacking is bullshit episode, please go back and do that because quality of life was discussed in there.
[28:32] And obsessing about biohacking to where it steals your life and steals time away from your loved ones, that's a problem.
[28:42] So if I had to put all of this into an order, number one would be sleep.
[28:46] If you're not sleeping, start there.
[28:48] Then movement, your strength, your muscle, protecting your muscle, then get yourself out of pain so you can do all of those things.
[28:57] Then look at your environment, clean your air, clean your water, sleep in a dark room, a cool room, get appropriate light exposure.
[29:06] But don't stress about going out and looking at the sunset if you can't.
[29:09] Then you start layering in the targeted tools like red light and sauna and frequencies.
[29:15] Things that actually have a purpose.
[29:17] That is hugely different from, oh, I listened to a podcast and now I take 18 peptides.
[29:23] So yes, I believe in biohacking.
[29:26] I just believe in biohacking with some common sense.
[29:30] And maybe the greatest biohack of all is understanding what your body actually needs.
[29:36] And it might be red light or a sauna or frequencies or better water or blackout curtains.
[29:43] But you have to figure out what exactly it is that you need.
[29:50] And the most advanced biohack in the world is going to bet on time and lifting heavy shit the next day.
[29:56] That's the kind of biohacking I can get behind.
[29:59] Use technology to support your body.
[30:01] Don't let it rule your body.
[30:04] You know, work to improve your environment and your physiology.
[30:08] Improve your function and then it will improve your life.
[30:13] We don't need stress.
[30:14] We don't need pressure to biohack.
[30:16] We need to choose our biohacking tools wisely, bring them in, move on, and keep enjoying the quality of life that these simple little tools are giving you.

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