Best of My Legacy: Biohacks on a Budget

up right now the way my family needs me? So what are the affordable or free things?

cause big results. Host Martin Luther King the third Aren't Your Waters King, Mark Kilberger and Craig Kilberger dive into biohacking with their guests Jay Shehtty and Roddy dev Lukiya reveal how resetting your taste buds can transform your health, and Deepak Chopra shares how you can get your own free personal health coach Kicking things Off. Dave aspreed drops three free or low cost biohacks for more energy and better sleep.

do anything. I made a quarter million a year. I had stock options at a publicly traded computer security company because I'm a computer hacker. I was a pretty good one back then. So it was that I don't want people to go through it. I went through, and then after I recovered, like I'm not going to stop, and I was you can make your brain work better than you ever imagined, and you can reverse your age, and you can. I'm six percent body fat and I was really obese with a forty six inch waist, and I

feel so good. And when my brain works, I'm nice to other people. And you give me MSG and the wrong foods and I feel like I'm doing exercises with my middle finger muscles, like I'm a jerk, right, So being HYPOGLIBITCHI was a problem for me. So I just want to teach people, and I write all my stuff. If I was nineteen or twenty and I just would have known this, it would have saved me a million dollars to recover, and the other million and a half

was for longevity. I'm happy with that. But the suffering, all the times I was just a jerk to people, it was not because I was a bad person. It was because my hardware wasn't working right.

and all these things. So you look at it from that lens, and whether you gain or lose ten pounds probably isn't your biggest goal. Of course, we all want to lose the weight, but that's not most important. It's like, can I show up right now the way my family needs me? So what are the affordable or free things? One of them is sunlight. Go outside without glasses on for twenty minutes in the morning and it actually charges your mitochondria and it sets you up to get better sleep.

At night. Number two, turn off the lights at night, get some dimmer switches, so sunlight in the morning and darkness in the evening, and eating dinner a little bit earlier, even if it's not the best dinner. And then you look at, Okay, what are the food choices I can make for the same amount of money that are better choices. And as an example, if you learn how to cook, it doesn't have to be fancy French cooking. White rice is really cheap and it's better for you than French fries.

Butter is not more expensive than many other foods on a per calorie basis. It's cheaper than vegetables. So now you're getting good fats instead of some canola oil. So you didn't spend any more money, but you're more nourished. And your kids are not having these blood sugar swings that makes them into little monsters, right, And they say, how do I get more protein? And I used to

say eggs, but man, they've gone expensive lately. And if you go to a place like a costco when you get a big old hunk of meat, it still can be two dollars a pound, and you say, but that's a lot of work. To cook it. It's not boil some water, throw the rice in there, chop up the meat. Throw the meat in there, and add some spices. It's called soup and it's highly nutritious. And you can do that for less than you'll spend at mickeyeas I did not have the privilege of health as a kid. I

was antibiotics every month for fifteen years. I was pretty sick. And so when I regain my health, this is powerful and the whole idea of biomicking. We change our environments so we become healthier. It's not about going out and spending a bunch of money. It's about just no one give us the manual for the body, and if you just know what to do, you can have leverage. And one thing I've done a couple of shows on this, so I've mentioned on shows that just it just makes

me angry. So vitamin D is a longevity SEP one. It's five dollars a month. It's a very very cheap drug.

they go to jail. And doctor Kennell from the Vitamin D Research Institute has testified dozens of times to help get black men out of jail for a nutrient deficiency that has nothing to do with abuse. And the more we're indoors, the less sunshine we get. I have very pale skin. I don't get enough sunshine. If my skin

was darker, I would need it even a bigger dose. Right, So teaching that this very cheap supplement makes for better brains, less risk of diabetes, cancer, all the bad stuff, and that the darker your skin and the more north you live, and the more you endoors, the more you need. This is cheaper than one meal at McDonald's. And just the knowledge is so critical? Is it just tell me what to do with very little money or no money to get results?

but it's the same infinite source. So I can now do that with digital technologies. What did Plato have to say about it? What did Chopenhair have to say it? What did the stages of the upnishads have to say about it? So the book I wrote is about four things. Number one, how to use AI as a health coach. Now, help me sleep, help me regulate my immune system, help me with this nutrition. So health coach, both mental and physical, research assistant. It a way to reflect self reflection as

a personal guide for self reflection. You know, if I say, am I a body? Am I mind? Am I spirit? Give me reasons? Why not the body? Because the body is constantly changing? Give me the reasons? What did the great luminaries of humanity think about it? How did they think about the mind? How did they think about the spirits? So it's a health it's a spiritual guide, it's a research assistant, and it's actually now what I've done is with my own AI, which is the workshop I decided.

You know, even in meditation, people have different needs. I want a meditation for sleep, I want a meditation for relationships. I want a meditation for feeling strong in the morning.

I want a meditation for making me choose the right foods, and the AI will look at my database of meditations and create a new meditation for you, which I didn't create in the past, but it will take all my stuff and then it'll consult all the meditation experts, not from now, from Jesus onwards, or even before to now. You know, so you can tap into the minds of

Moses or Jesus, or Einstein or roommate whoever you want. Now, with large lineanguage models, we've gone beyond that because you have the language of biology, language of mathematics, the language of physics, the language of religion, the language of spirituality, the language of the Great Scriptures. Without being conscious. AI is super intelligent, but it's not conscious because conscious is a much deeper or spirit is not an algorithm. In fact,

spirit is the absence of all algorithms. When you take away all algorithms, then you touch the divine.

a regular basis. The brisk walk is important because it's the best way to actually grow new brain cells. That's that has the greatest evidence behind it. There's obviously benefits to the way you nourish yourselves and the activities you pursue how much rest, but movement in particular, and brisk movement, not intense movement, is the best for actually what they call neurogenesis human connection. Again, this is one of those things that we've known to be powerful, and now we

have data to show that you make more oxytocin. This this the hormone that actually draws people together when you're spending time with people you love, friends and family. But the last one was a bit of a revelation for me, which is to talk about your problems because we have long been told it's not the number of friends you have, it's the quality of those friendships. And what makes a quality friend someone you can be vulnerable around. It's a hack.

If you can be vulnerable around that person, you know that they're a quality friend. So talk about your problems and you know it really works. That's something that we do on a regular basis, as Rebecca mentioned, to have that brisk, walk close person talk about the problems.

And so I would say my diet as a whole has been completely reorganized and reshifted through radhi End And it's actually a re it's a reinvent. It's a redefining of taste buds. Like it's not even like now, it's not like, oh my gosh, I'm craving this and I can't have it. It's almost like recognizing that our taste buds are so badly programmed because of what we've been can do to eat for so long, and so we

think we need it more than we do. So I think I definitely still have a sweet tooth and I love a chocolate freed cake if I can get with it, but definitely made me much healthier my diet, And yeah, that would easily be the biggest one. That would easily be the biggest one, RDY.

is actually the other way. It's eighty percent coming from a packet and twenty percent coming from whole foods, and so I think that is causing a lot of the rise and a lot of health issues. So that's one, and I think the second thing would be I've noticed that the fall in the amount of people that want to cook at home, and most of us are eating foods from restaurants or takeaways, and actually we don't know the oils that people are using, we don't know the ingredients.

We are really unaware of the consciousness that people are cooking it with. And so the second part to that would be try and cook more meals at home, like connect to your food, understand what's going into it, like read the labels, start to educate yourself. You know, I think we've put so much of our health into other people's hands, and I think that it's really difficult nowadays because there is way too much information online. Everybody's telling

you you should or shouldn't eat this. But in our Veda, I just learned how important it is to start to listen to your body. Most of us are so disconnected to our body that we don't even notice when we're having digestive issues. We don't realize that when I'm eating this, it's actually causing joint pain. When I'm eating this, it's

making me feel lethargic and not energized. Like the bottom line is anything that we eat or drink, it should be creating vitality, energy, and likeness in the body, Like you should feel like you can still get up and do things as soon as you're eating foods and it's making you lethargic, it's making you feel heavy, and it's draining energy from you. That's design and the food that you're eating may just not be right for you. And so the third part of that.

and how it's affecting us. So I would say less packaged foods, cooking more meals at home, and educating yourself, because your health is in your hands. It shouldn't be in someone else's hands.

of the incredible experts we've had on sleep. And the reason I bring up sleep is because I think it's the one habit that incredibly impacts every other habit. When you get a good night's sleep, you're less likely to eat foods that are bad for you, You're more likely to have the energy to work out, You're going to feel more motivated and focused at work. It's the domino effect. And what I've learned about sleep is that a lot of us are not trying to build up our sleep

like we build up other parts of our life. We want to gain mastery at our careers, we want to get good at our relationships, but so much of that is based on the quality of our sleep. If you have slept well, you're less irritable, you're less agitated, You're less likely to get angry or frustrated when something doesn't go your way because you have that foundational calm. And so for me, the things I've learned about sleep, the first is set a bedtime routine. Try and sleep at

the same time every single day. Again at least five days a week. Second is, try and sleep in what's known as cave like darkness. A lot of us today have flashing lights from TVs, from remote controls, from our phones, whatever it may be. Try and sleep in cave like darkness as best as you can. Try and sleep in a temperature that's sixty three to sixty eight sixty nine fahrenheit.

That's the recommended temperature, slightly cooler. We actually sleep better when it's a little bit cooler than what we think. And the last one is have a bedtime routine. You know, eat a few hours before you get into before you're going to go to bed, stop looking at phone an hour before bed. Really create that energy to be able to switch off. And so sleep has been something I've focused on with a lot of my amazing guests, and the fulfillment and sleep can give so much fulfillment and

peace in life. I think it would change so much of our day.