Notes to: The Immunity Code

by Joel Greene

HACKING A YOUNG BODY: THE NEW TO-DO LIST

Here is your master to-do list. As I said in Chapter 2, you don’t have to do well to do amazing. You may
only do one or two things on this list. Just one or two can powerfully impact your life.

MY PICKS

If I just had to do 3 of the things on this list, it would be the:

2 Day Immunity Core Pattern

Integrated Interval
Ampli ed Fast

Those 3 things alone, with their particulars, powerfully and radically impact your body long term for the
better. They effect the body in dozens of ways. They bring balance and across the years, I have done those
three continually no matter what. I don’t always do them perfect, but even done at 50% they are remarkably
powerful to keep the body young.

FOR IMPULSE READERS

A caution. The impulse reader will skip the book and go right to the list. Make sure you read Chapter 4 and
5 rst. If you do not understand what, when and how, for anything and everything, you stay in the baby talk
of this era. The items on this list were presented in the perfect timing and execution within the book
contents.

MOBILITY & FLEXIBILITY & DAILY EXERTION

Bedtime Yoga Flows

The Integrated Interval
Ancestral Squat

PEAK HUMAN SLEEP

Breath rights
Mouth tape
Darkness
EM Smog Protocols
Restore Hard Chewing Interval
Deep Sleep Bedtime Module
Melatonin
Vitamin D
Oleamide
GABA
Additional Sleep Hacks When Needed
Ancestral Sleep Cycle
Carb pulse meal before bed
Slow breathing
Soak hands and feet

Page 1 of 29
fi
fi
 PEAK HUMAN GUT

HMO Cycle
Red Phenol Cycle
Apple Peels Cycle
Carb Training?
2 Day Immunity Core Pattern (additional when needed)
Bacteria Fermentation 101 Hack
Hunger Signal Ampli cation Hack
Gut Lining Orange Juice and Fasting Hack
Daisy Cutter Hack

SLOWING AGING

2 Day Immunity Core Pattern

Fiber module
Starch Module
Veggies module
Fat module
Bedtime In ammation Module

Ampli ed fast module

" Small molecules module
" Cold module
" exercise

In ammation Spin Down

Day 1
Day 2
Day 3
Day 4

PEAK HUMAN HEALTH

Hif-1 Bedtime Clear Protocol

Hif-1 Workout Hack
Gum Cleaning Every 3 Months
Endothelium Hack

Omega 3 Hif-1 Hack

NAD+ Repletion Hack
Bedtime Hormone Module
Signal Ampli cation Muscle Growth Hack
ERK Massage Hack
Pexophagy Targeting Hack
Day 1
Day 2
Day 3

FOOD OFFSET HACKS

3 Meal Sequences
Whey, cinnamon, olive oil preload
Berry preload
Berberine, alpha lipoic acid

Page 2 of 29
fl
fi
fl
fi
fi
Asparagus, onions, olive oil, vinegar post load
Cheese with Meal
Cheese and Raw Oats Preload
Cooled Starches
Walnut Pre Load
Cheese Pre Load
Egg Pre Load
Jello Post Meal Hack
ANTI-OXIDANTS
With Omega fats
With Large meals
When Sleep Deprived

CONTROL OF FAT

Intermittent Fat Browning

Rutin Body Prep Hack
Post Fat Loss Biome Intervention
Leptin Intervention

Page 3 of 29
RESTORING THE GUT LINING

PART 1

Think of a series of legos. You learn one simple thing. It’s easy to do and has great power. Each one builds
upon the next. Before you know it, its like you have a black belt in Jiu-Jitsu. That’s how you will hack into
Peak Human. It is much easier than what you have been doing. By the time we reach the end of the book
you will be well equipped to do something that seems impossible — hack into Peak Human physiology, eat
anything, anytime, and do it all on the go with no meal prep to keep your body younger, longer.

Let’s begin.

YOU NEED:

A bag of apples.

THE

Day 1-3: Eat skins of two apples,

Day 4-5: Eat skins of four apples,

When to take: mornings.

WHAT IT DOES:

There is one very speci c bacteria most responsible for the health of your gut lining. It is called Akkermansia
Mucinilpha. It is very difficult to feed directly, meaning, to provide what it needs to thrive. Apple skins are one
of the only ways to feed Akkermansia. This is the rst of several moves that will allow you to hack into real
health via controlling speci c immune cells.

HIF-1: THE GOOD AND BAD

Good: Post workout

Good: Fasting
Good: The dermis

Bad: During sleep

Bad: Obesity or overweight
Bad: Age related accumulation

Let’s look at a couple of quick and easy to-do’s in this new way of thinking that help on both ends of HIF-1.

INDUCING MORE HIF-1 POST WORKOUT

Whatever your workout, at the end, do your last two sets or exercises using hypoventilation. Hypoventilation
means you hold your breath for varying periods.

WHAT: Hypoventilation to stimulate HIF-1 and aid workout recovery.

WHEN: One or two sets at end of workout.
HOW: One set or exercise with high lung volume. One with low lung volume.

High Lung Volume: Take in a full breath and perform the exercise while holding your breath.

Low Lung Volume: Empty your lungs half way by exhaling as you normally would. Then perform the last
exercise while holding your breath.

Page 4 of 29
fi
fi
fi
This simple technique adds hypoxic stress during exercise. It increases HIF-1 at the end of your workout.
This will help you recover better. It’s not a panacea. However it is one of a series of small 5% improvements
that take little to no time. This is the essence of the new to-do.

CLEARING HIF-1 DURING SLEEP

WHAT: Niacin + Zinc

WHEN: At bed time for 2 weeks
HOW: After 2 weeks use ketone bodies at bed for 1 week.

Zinc and niacin help clear HIF-1 in different tissues. Ketone bodies like Beta Hydroxybutyrate do the reverse,
but in a very healthy and therapeutic way. This is a preliminary step for other to-do’s coming later.

p 24

STEERING MACROPHAGES 101

Begin Restoring the Gut Lining by Restoring Akkermansia Mucinilpha

Add this on to what you learned at the end of the last chapter. This is the rst major step in learning to
control immunity by steering populations of macrophages.

YOU NEED:

Some baby formula with HMO on the label ( Human Milk Oligosaccharides) or you can order pure HMO on
our website. You can get these in single serving canisters or if you have the powdered stuff it will work ne.
The key is it says “HMO” on the label.

WHAT THEY ARE

HMO’s are specialized carbohydrates. They are the main carbohydrate in mothers milk. Bi dobacterium
longum and other key strains of Bi odobacteria.

THE

Day 6-8: Skins of 4 apples + 1 scoop HMO powder

Day 9-12: Skins of 4 apples + 2 scoops HMO powder.

When to take: mornings.

WHAT IT DOES:

The carbohydrate present in HMO helps steer immunity in the gut by driving macrophage types. We are
steering macrophages in the most important tissue where they get compromised by restoring the gut lining.
This will selectively feed very speci c bacteria that promote the Blue Teams. You will feel this immediately.
You may begin going to the bathroom more frequently. In later chapters, you will learn more about why and
how this works as part of steering macrophages. For now, enjoy the bene ts of more energy, better digestion
and improved cognition.

p33

Page 5 of 29
fi
fi
fi
fi
fi
fi
 THE MAP OF A PEAK HUMAN PHYSIOLOGY

You need a map. It’s what you have always needed. A map gives us the turn by turn steps we need. So here
it is- the worlds rst map of Peak Human physiology.

• Sleep 7 to 8 hours per night.

• Regular activation of youth promoting signal pathways and mechanisms.
• High levels of Bi odobacteria
• Viscous blood with higher levels of speci c proteins.
• Low populations of in ammatory macrophages ( Red Teams)
• Cellular energy production is relatively high.
• Cellular membrane voltage is higher and membranes are permeable.
• Reservoirs of molecules within cells to offset free radical damage are high.
• Fat mass is extremely healthy, with the right mix of macrophages and collagen bers
• Gut lining is intact with high populations of Akkermansia.
• Circulation is excellent and key circulatory markers are high.
• Immune cell receptors that represent youth dominate.
• Immune cell receptors that represent age are minimal.

THE Speci c MAP

• High levels of Akkermansia Mucinilpha in the gut lining.

• High levels of Bi odobacteria in the gut.
• High levels of metabolite Butyrate in the gut.
• High levels of anti-in ammatory macrophages in the body fat.
• Low levels of body fat.
• High levels of proteins found in young blood.
• Low levels of the blood clumping protein brinogen
• Regular activation of the AMPK pathway.
• Low levels of the immune cell receptor CD38.
• High levels of NAD+.
• Low levels of the hypoxia protein HIF-1 in cells.
• High levels of melatonin production.
• STEERING MACROPHAGES 201
• Driving cross reactions with Bi odobacteria and Akkermansia

p 43

Page 6 of 29
fi
fi
fi
fi
fl
fl
fi
fi
fi
fi
 Continuing on from the 101 lesson, add this now.

YOU NEED:

Red Phenol powder. This is a powdered mix of red fruits - raspberries, grapefruit, apples, and many others.
You can get it on our site or there are several commercial brands. You can even nd this at WalMart. It’s not
expensive. Organic is always better.

WHAT THEY ARE

Specialized color pigments that are a key food source for Bi odobacteria.

THE PEAK HUMAN - Hacking Your Way To A Younger Body

• Day 12-15 : Skins of 4 apples, 2 scoops HMO powder, 1 scoop red phenol powder.
• Day 16-20: Skins of 4 apples, 2 scoops HMO powder. 2 scoops red phenol powder

When to take: Take 1 scoop red powder in the morning and 1 after lunch.

WHAT IT DOES:

The red phenol powder is a great food source for Bi odobacteria. It will drive what are known as “cross
feeding reactions." In other words, you feed Bi odobacteria what it needs, and Bi odobacteria will feed
Akkermansia and other bacteria. Many of these bacteria produce a special fat called Butyrate. Butyrate gets
its name from butter. Think “Butter-ate." Butyrate actually steers macrophages in the gut lining to the anti-
in ammatory Blue Team macrophages. We are quietly and quite easily sealing and healing the gut as we go.

DRIVING D

Restoring Vitamin D Levels to peak human

With age we lose B-Vitamin production. At the same time serum levels of Vitamin D also decline. This one-
two combo of decline has a massive negative impact on the bodies immune system. Both of these things
work together. Either one, by itself, when restored to peak human levels, can be miraculous. The issues
with my brother and Parkinson’s had a lot to do with declining immunity from lost B-vitamin production and
low vitamin D. The reason B-vitamin production declines is primarily due to loss of bacteria. You have
already begun to restore those things. Now we are going to begin restoring Vitamin D.

YOU NEED:

A good vitamin D supplement, preferably in a 5,000 mcg dose, along with melatonin. Trader Joe’s has a
good one for less than $5.

WHAT IT IS

Vitamin D is a steroid hormone. You need it to absorb calcium in the gut. It is highly involved in regulating
immunity.

THE

WHAT: Generally recommended intake is between 1000-4000 i..u. of Vitamin D.

WHEN: At bedtime. Do this for 4-6 weeks and then stop for at least 4 weeks.
HOW: With Melatonin.

Page 7 of 29
fl
fi
fi
fi
fi
fi
 The Endocrine Society Clinical Practice Guideline recommends that up to 10,000 daily i.u. is safe for adults.
Thirty minutes of whole body exposure in the sun will give you 15,000 i.u. of vitamin D. Taking 15,000 i.u. of
vitamin D you might only absorb seventy percent of that. I personally do this at a dose of 15,000 i.u. for 4
weeks. Consult with your doctor if you have any concerns about higher dose levels or just do the generally
recommended intake.

WHAT IT DOES:

Low vitamin D levels are a global epidemic. Most people are walking around with serum vitamin D under 30.
Above 90 is where Peak Human physiology kicks in.

CAUTIONS

See your doctor rst if you have any concerns. If you wake with a headache at any time, discontinue for at
least 4 weeks.

p 57

HACKING SLEEP 101 WITH THE SEATTLE PROTOCOL

Restoring peak human sleep is foundational to immunity. One poor nights sleep and you entire immune
system can be compromised. Our rst job is to eliminate hypoxia, or lack of oxygen during sleep.

In later chapters you will see how sleep hypoxia promotes obesity, cancer and accelerated aging. The Seattle
protocol is an emerging set of standards at the cutting edge of dentistry to relieve sleep hypoxia. Here is the
rst level. You can do immediately.

YOU NEED:
Breath rights.
Mouth tape.
Nasonex

THE

At bedtime, apply breath rights rst. Position at midpoint of nose and hold for thirty seconds. Experiment
with and without Nasonex on subsequent nights. If you feel better with Nasonex use the Nasonex for
fourteen nights and cease for fteen days but continue breath rights and mouth tape.

Right at lights out apply mouth tape. You don’t need to cover whole mouth just the front.

WHAT IT DOES:

We are increasing oxygen during sleep. You will notice signi cant improvements in energy, aches, trips to the
bathroom in the middle of the night and even weight. Taking air in through the nose increases brain
oxygenation while sleeping.

IMPOSSIBLE BUT TRUE SLEEP FACT:

You should not be getting up to go to the bathroom at night.

Proper sleep shuts down the parasympathetic nervous system. In a properly oxygenated sleep state you will
sleep through the night. Over excitation of the para sympathetic nervous system driven by sleep hypoxia or
inadequate oxygen will wake you in the middle of the night to go urinate. Many people doing this protocol
report a nearly 100 percent difference in late night bathroom runs.

p66
Page 8 of 29
fi
fi
fi
fi
fi
fi
 HACKING INTERLEUKIN 6 AND NF-KB FOR MAXIMUM VIRAL IMMUNITY

Previously you learned about the key immune signal modulator interleukin 6. Remember, I said you had to
know the players and the teams to control immunity? You met a key player with Interleukin 6, now meet one
of the key teams. The name of the team is NF-KB. Team NF-KB stands for a really long name that we don’t
need to worry about.

WHAT IS NF-KB:

NF-KB is a group of proteins, or rather a family of co-factors involved in several critical cell functions. For our
purposes, what you need to know is NF-KB is a key regulator of the immune response to infection. In fact,
some proposed therapies for flu like virus outbreaks like Covid 19 focus on lowering NF-KB

HOW IT WORKS:

NF-KB is at the center of mediating immune and in ammatory responses. In essence it works as a feedback
loop for immune and In ammatory signals. When NF-KB is activated by say a viral infection, it acts as a
coordinator for lots of genes involved in immunity and in ammation. Typically, wherever we see in ammation,
or infection or cancer, we nd elevated NF-KB.

HACKING NF-KB AND IL-6:

When immunity is challenged, lowering IL-6 and NF-KB have been shown to be a promising approach to
maximize immunity.

WHAT: Hacking NF-KB and IL-6

HOW: With CBD and Fucoidan
WHEN: At bedtime

CBD has been shown to have a marked effect lowering IL-6, particularly in the cells lining the vasculature of
the lungs. Fucoidan is a seaweed extract with multiple pro-health properties. We will look at it extensively in
Chapter 17. One of the unique abilities of Fucoidan is to suppress both NF-KB and IL-6. Together, with a
goods nights sleep, CBD and Fucoidan are an ultra advanced and powerful way to suppress both NF-KB
and Il-6 for maximum viral immunity.

OMEGA 3’s: THE LANGUAGE OF REAL HEALTH

WHAT: Omega 3’s.

WHEN: During a fast
HOW: With Niacin. Helps to clear excess HIF-1.

The way to use Omega 3’s (the what) is during a fast (the when) and together with Niacin. (the how)

Omega 3’s during fasting potentiate and magnify the bene cial effects. They activate key organs within cells.
Learning how to activate these cellular organs, called peroxisomes, is a big part of our journey. Omega 3’s
with niacin together, have the power to clear HIF-1 from cells of key tissues. Alone, each of these things is
shown to be effective. Combined, calorie restriction with omega three’s and niacin:

• Ampli es the bene ts of fasting and

• Helps clear excess HIF-1
• Activates key organs within cells.

Take note; with each to-do, we are building upon basic ideas laid out in the rst two chapters. Clearing
tissues of HIF-1 steers the Red Team toward the Blue Team.

Page 9 of 29
fi
fi
fl
fi
fl
fl
fi
fi
fl
 EXTRA VIRGIN OLIVE OIL: THE LANGUAGE OF REAL HEALTH

WHAT: Extra Virgin Olive Oil

WHEN: When you have meat
HOW: In small amounts not exceeding 3% of the weight of the meat

Research shows that EVOO with meat impairs oxidation of fats. The caveat ( the “how”) is in small amounts.
When you take EVOO in large amounts with meat the opposite happens. The EVOO actually increases
oxidation of fats in meat There are 96 teaspoons in a pound. Assuming you had a 16 ounce steak, that
would be about two teaspoons of olive oil max.

Are you getting this? Understanding duality is powerful. Extra Virgin Olive Oil can work for good or bad. It
depends on the timing and the amounts — what, when and how.

A BAKED POTATO: THE LANGUAGE OF REAL HEALTH

WHAT: Baked potato

WHEN: The day before a fast
HOW: Cooled, with butter

The way to eat a baked potato (the what) is the day before a fast (the when) cooled down and with butter
(the how).

Immunity begins in the gut. Accordingly, steering macrophages, begins in the gut lining. Resistant starches
are the preferred food source for Bi odobacteria. When you cool a baked potato, the digestible starch
congeals. It becomes resistant to digestion. A baked potato the day before a fast drives Bi odobacteria
production during sleep. Making Bi odobacteria while you sleep makes the bacterial metabolite Butyrate.
Butyrate seals the gut and steers macrophages toward the Blue Team. It also mimics and ampli es
fasting. We are building toward an Ampli ed Fast.

p 77

SIGNAL Ampli cation 101

Switching on hunger to switch on youth.

YOU NEED:

Ahi tuna steak, broccoli, garbanzo’s ( or black beans) and avocado.

THE

This is a one-off lunch. You will have one or two seared tuna steaks with 1/2 crown of raw broccoli, 1 cup
raw black beans and 1/4 avocado. You can use salsa to mix in the broccoli, beans and avocado.

WHAT IT DOES:

Your rst thought might be “why the hell would I want to induce hunger?” Here is why. One of the most
powerful ways to slow aging is to tap into survival signals. Hunger is a survival signal. It can trigger
mechanisms to stimulate growth hormone, make insulin work better, release stored fat, and even slow aging
Don’t worry, I will give you ways to make this easy. This exercise will give you a tool you use later when we
need to amplify fasting in order to slow aging.

Page 10 of 29
fi
fi
fi
fi
fi
fi
fi
WHAT: Ahi tuna steak, broccoli, black beans and avocado.
WHEN: Do this for lunch. Later we can use this at dinner.
HOW: Do the beans and broccoli raw.

NOTES: You will get super hungry prior to dinner. This is actually very useful. We can use this to
supercharge fat burning, and many other things.

p 79

THE INTEGRATED INTERVAL

Replicating daily exertion with no time.

The body rapidly adapts to daily exertion. It gets very strong very fast. The same is true in reverse when daily
exertion is subtracted. The body withers quickly. There is no middle ground. Daily exertion historically was
things like getting water, pushing a plow, hunting or making a fire. Daily exertion is not the same thing as our
modern contrivances for working out. For thirteen years, I have worked out very little, but daily exertion is
part of what I do every day. And it literally takes no time. It has kept me young. At 55, I can break into a full
sprint with no warm up, walk on my hands for over a minute on a moments notice, put my palms on the
ground anytime, anywhere. And it’s all from daily exertion, meaning, things you don’t need to go to a gym for,
things you can do at home or from anywhere.

Over the next few series of to-do’s, we will give you the power to add daily exertion back into your life. It will
be easy. It’s called The Integrated Interval. If you got nothing else out of this book, the Integrated Interval will
radically and powerfully change your life.

THE POWER OF A MINUTE

Contained within sixty seconds is the power to totally exhaust your body for an entire day. Just ask anyone
who has ever run an all out 400 meters. We use the idea of the power contained in a minute but spread out
into twenty second intervals across your day.

THE

Pick an exercise. It can be your favorite. Lunges, push ups, pull ups, stretching hamstrings, glute stretch,
etc. Follow this schedule.

Right now: Do that exercise for 20 seconds. GO

How do you feel? Great right? That’s it for today. This was the rst movement of a new life.

For 3 days: Repeat once per day.

Days 4-7: Do twice per day
Days 8-14: Do 3x per day.

Past the fourteen day mark integrate the Integrated Interval at least two times per day, every day.

p 88

Page 11 of 29
fi
 ORANGE JUICE AND HESPERATIN

Orange juice contains a avonoid called hesperetin. Hesperetin raises blood levels of key phenols (the color
pigments in orange juice). These phenols lower in ammation, reduce DNA damage, improve cholesterol and
many other bene cial things like helping to improve memory. Not only that, hesperatin may be one of the
most powerful natural defenses in existence to ght highly virulent viruses like H1N1 and Covid 19. It seems
to suppress numerous mechanisms needed for these types of viruses to proliferate.

What is the best way to get Hesperatin into the body? It’s via the whole, not the parts. When treated as a
distinct whole entity, orange juice has properties for health and weight unique to the whole. This is true of
many foods. This way of thinking gets us out of reductionism — the calories/macro’s/ingredients way of
thinking.

HEALING GUT ISSUES WITH ORANGE JUICE

The Objective: Healing issues with gut in ammation and a worn gut lining.

WHAT: Orange juice

WHEN: Mornings
HOW: Combined with a minimum four hour fast upon waking

If you have chronic gut in ammatory issues orange juice just may be your best friend. (But orange juice is a
carb and carbs are bad.) When chronic oxidative stress takes hold in the gut, the tissues lining the gut
become in amed. In this state the gut lining must heal before bers can work.

The worn gut lining presents a tricky problem. The short chain fatty acid Butyrate is the primary way the gut
lining is maintained. The problem, however, is this; when the gut lining is worn down, key transporters
needed for Butyrate will not work. In this case, a combination of fasting and orange juice may help the
in amed gut.

Research into in ammatory bowel disease shows ascorbic acid in the gut is reduced by up to 73% from
oxidative stress. Fasting helps the gut make nitrogen. This feeds Akkermansia to restore and heal the gut
lining. Orange juice lines the in amed gut with ascorbate to reduce oxidative stress. Make sure to strain the
pulp out rst.

p 94

FERMENTING BACTERIA 101

Using key substrate to target signal pathways and bacteria cross talk.

YOU NEED:

Semi-green banana’s, grapefruit, asparagus, onions, avocado, raspberries, vinegar and olive oil.

THE OBJECTIVE

Using a key sequence of foods, you will drive b-vitamin production sky high in a single day. You also activate
key signal pathways while you sleep to slow aging. This is just for one day.

THE

Breakfast: Banana’s and grapefruit.

Lunch: Banana’s and grapefruit.
Dinner: Bowl mixed with raw asparagus, onions, avocado, raspberries, vinegar and olive oil.
Page 12 of 29
fl
fi
fl
fl
fi
fl
fl
fl
fl
fi
fl
fi
 Use no more than 1/2 avocado.

WHAT: Prebiotic foods.

WHEN: In the above sequence.

HOW: Bananas should be semi-green. You have to test your tolerability rst.
Start with less green. Over time you can work up to more green.

The amounts will surprise you. Roughly two bananas and whole grapefruit per meal. For dinner, asparagus
and onion are most effective raw. If you don’t like asparagus substitute raw green beans. If you don’t like
anything in the bowl mix, then just repeat lunch. Caution, have some cough syrup standing by. You may not
sleep from all the b-vitamin production.

WHAT IT DOES:

Later on you will learn about a master regulator of aging called AMPK. Grapefruit naturally stimulates AMPK.
Semi-green banana feeds Bi odobacteria. These two foods are very synergistic. We are pre-amplifying all the
bene cial signals that extend life during sleep. The foods for dinner all either feed bifido or further amplify
signals to slow aging. It is the sequence of these things together that you will literally feel.

p99

THE INTEGRATED INTERVAL

Bedtime Circulation and Mobility

Imagine a world where we take care of our teeth only by going to the dentist. In this world, the experts say
things like your teeth should be a priority. You need to make time. So you do. Three times a week you go for
a cleaning. As far as strategies go it kind of works. For a while. Inevitably the dif culty of seeing the dentist
three times per week becomes impossible to maintain. You get off track. You have an off season with your
teeth. During the off season your teeth decay. The reason the strategy didn’t work was time. Taking an hour
three times per week to see the dentist is too time intensive. The irony is this is exactly the same strategy
most people have for their body. It’s called working out. It takes about the same amount of time every week.

Your teeth illustrate a life necessity. You have a non-time intensive daily maintenance strategy for your teeth.
Every day, without fail, you maintain your teeth. You may only spend two minutes total. Yet you never miss a
day. Your body needs something similar. If you don’t clean your teeth the decay is noticeable that day. Your
body works the same way. You just don’t feel don’t feel the decay until it’s too late. What follows is a
powerful life transformation. It only takes one minute. You do it at bedtime, just before you brush your teeth.
It’s toothbrush time for the body. Do this starting tonight.

WHAT: Two yoga ows.

WHEN: At bedtime just before brushing your teeth.
HOW: With three deep breaths, head inverted, and transition to the ancestral squat.

1. Start down dog. Take 3 deep breaths through your nose with head inverted.
2. Move to cobra position.
3. Move to Childs pose.
4. Come up to your feet and touch hands to ground, stretching hamstrings.
5. Repeat the flow again

Page 13 of 29
fi
fl
fi
fi
fi
p 116

HACKING THE ECOSYSTEM 101

Restoring what the modern ecosystem subtracts

RESTORING PERFECT DARKNESS

We live in an era of light pollution. Arti cial light and EM overload from city lights, cell phones, screens and
cell towers needs to be mitigated.

STEP 1: LIGHT PROOF YOUR SLEEP

You need to sleep in total darkness.

1. Cover blue lights from microwaves, washer dryer, stove, appliances.

2. Get an eye cover or black out drapes so your sleeping area rests in total darkness.
3. Change the settings on your phone to night mode when the sun goes down.
4. Hold your cell phone at arms length at night and limit its use. Experiments have shown cell phone screen
exposure at night can reduce melatonin secretion by up to 37%.
5. Do not look at laptop or phone screens thirty minutes prior to bed.

STEP 2: LOWER EM EXPOSURE DURING SLEEP

1. Disconnect Wi-Fi at night.

2. Put cell phones inside microwave. Your microwave is essentially a Faraday cage.
3. Make sure a television flat screen or computer system is not within ve feet of your head, particularly
behind an adjacent wall. Flat screen televisions emit a magnetic field even when off.

STEP 3:

1. If you are an early riser avoid arti cial light before the natural break of dawn.
2. Make sure devices are in night mode when waking in darkness.

Page 14 of 29
fi
fi
fi
PRE-LOAD HACKS TO OFFSET CARBS & BLOOD SUGAR

WHAT: Anything on this list

WHEN: 20-30 minutes prior to a meal.
HOW: See each individual item

In the new reality, where working from home is more common than ever, it is vital to be able to not just avoid
foods, but to offset them.

We begin with simple techniques for lowering blood sugar and carbs.

Whey protein

Whey has been clearly shown to lower your blood sugar signi cantly when you have carb heavy meals. It
helps your body make insulin and pass sugars through the gut. Best thirty minutes prior as a preload meal.
You can combine with other things like cinnamon and flax oil for additional effectiveness.

HOW: You can add cinnamon to whey to magnify its blood sugar lowering effects.

Berberine

Berberine is an amazing plant derivative that we can use in many ways. Berberine decreases the absorption
of sugars in the intestines and is a potent tool offsetting carb intake.

HOW: You don’t want to use this one often.

Save it for very large meals or when you have meals very high in sugar or carbs

Berry phenols or berries

The color pigments in berries have been shown to impair the enzymes the body needs to digest carbs. Thirty
minutes prior to a meal berries or berry powder can help improve blood sugar metabolism. Notice also that
you actually ad calories.

HOW: Raspberries and blackberries together have a number of functional properties that are
synergistic. About a cup prior to a meal is effective.

p 140

HACKING FAT 101 INTERMITTENT

How would you like to learn a hack you can use periodically to drop fat with no exercise and it positively
works? I use this whenever I need to jump start or accelerate fat loss in the belly area. It’s a real thing. It
really works. It’s based on the absolute cutting edge science of Mechanobiology. Cold induction into fat
cells is one of the key ways we can steer whole body immunity. Cold induction helps shift populations of
immune cells. You are about to learn and apply what is called fat browning. With this technique you can
change your fat from the kind that stores energy to the kind that burns energy.

WHAT: Ice, menthol, and (optional) a doorway or pull up rack.

WHEN: Before bed and upon waking in the am before eating - for ve nights.
HOW: Apply menthol rst.
Then ice.
Then abs for 5 minutes.
Then wait forty- ve minutes to eat

Page 15 of 29
fi
fi
fi
fi
 Rub menthol on your problem fat area. Now lay a t-shirt across the same area and ice it for ten to twenty
minutes. You will feel a cool supercharged sensation from both the ice and menthol.

HOW IT WORKS:

Both ice and menthol trigger brown fat production in your fat. It works immediately. You are literally
changing the signal state of your fat. This is powerful Mechanobiology in real time. Your fat will begin to
switch over to a kind of fat that burns fat. Next, take ve minutes and do a series of muscular contractions in
your problem area. If you can, nd a doorway or use a pull up rack in your doorway to streeeeeeetch the
problem area as much as you possibly can. Now simply contract and squeeze. Repeat for thirty-second
intervals over ve minutes. Muscular contractions take the place of insulin. Doing this helps fat cells utilize
glucose to release fat.

A caution - DO NOT DO THIS PROTOCOL ON A REGULAR BASIS

Do it intermittently. Your fat rapidly adapts to cold induction. It will create the opposite effect if you do this
too much. Do this morning and night for ve nights. Then wait at least thirty days before doing again. If you
do am cardio, do this after cardio. Then wait forty- ve minutes to eat.

p 150

INTERESTING FYI

You have been spinning up the bacteria Akkermansia since Chapter 1. This works in conjunction with
Akkermansia production.

Akkermansia modulates cold induction and fat browning by helping fat to burn in the short term, and store
more the longer cold persists. That’s why you do this intermittently. It’s also another reason you started on
Akkermansia production in Chapter 1.

p 151

INTRA MUSCULAR FAT HACK:

WHAT: Molecular Hydrogen

WHEN: During The Ampli ed Fast (Ch 25 )
HOW: With Omega 3’s.

In 2015 I met a guy named Tyler LeBaron at a trade show. We had an exchange on the health bene ts of
hydrogen. I have met a lot of empty suits in this business; people with great credentials who don’t stand up
to scrutiny when pressed into ne details. Tyler is not one of them. He has vast knowledge of biochemistry.
I was very impressed with him. Tyler convinced me of the functional utility of hydrogen, primarily in the form
of hydrogen water, to enhance a number very desirable outcomes. One of the new outcomes of molecular
hydrogen is it seemed to help patients recover faster during the pandemic. It’s great for immunity. Another
outcome is the ability of hydrogen to enhance a key molecule that suppresses intra-muscular fat. A simple
way to hack the onset of age related intra-muscular fat may be molecular hydrogen water. Follow the
protocols in Chapter 25 and 26 and add molecular hydrogen water on a regular basis.

VISCERAL FAT HACK: JELLO AT NIGHT

WHAT: No cal Jello to decrease visceral fat

WHEN: At bedtime
HOW: With the Pre Bed Module

Page 16 of 29
fi
fi
fi
fi
fi
fi
fi
fi
 Jello is loaded with glycine. Ingestion of glycine has been shown to reduce visceral fat by as much as 50
percent Other bene ts may be

• Boosts glutathione.
• Reduces oxidative stress
• Helps blood flow

Glycine via no cal jello at night is a nice way to end the day and long term may have an impact on visceral
fat. We have used this hack for nearly a decade in VEEP. Anecdotal reports are it helps lose fat while
sleeping.

THE MASTER ORDER OF OPERATIONS FOR BODY FAT

Here is the new framework for how you handle body fat. It might seem strange at rst, but remember, now
that you understand body fat controls immunity to a large part, an immune centric approach to body fat isn’t
just a good idea — its mandatory.

From now on this is your master list of steps to take. This framework surpasses the seventy year old
paradigm of tness, dieting, and weight loss. Fat loss can nally come into the 21st century under the
umbrella of whole body immunity, real health, and anti-aging:

1. Restore gut Lining

2. Recolonize Gut
3. Spin down in ammation
4. Reduce body fat
5. Offset mechanisms opposing fat loss
6. Apply anti-aging protocols to obtain young fat.

The new umbrella for body fat is based on how fat has always really worked. It’s based on what really
happens when fat cells shrink. This connects the gut, immunity, body fat, and aging. The reality is all of
these things have always been connected.

p172

PRE-FAT LOSS PREP

We have seen how the old marketplace of strategies for body fat was an outdated paradigm and set of
practices. An immune centric approach to body fat requires some prep before actually shrinking fat cells if
you want to mitigate the downside.

KEY IDEA: You need 4 weeks of prep before dropping fat.

If we want to keep fat off, there is a lot to be done before losing it. The good news is the list of to-do’s is
easy and non-time intensive. Before this book was published, I spent several years perfecting the
techniques in my seminars.

WHAT: Preparing the liver for fat loss

WHEN: At bedtime
HOW: With 1000mg Rutin

RUTIN:

Rutin is a color pigment in plants. It does some amazing things. For one it is a potent anti-viral. It even
helps prevent the H5N1 version of the flu. It also helps burn brown fat. It restores NAD+ in the liver naturally.
Rutin also decreases carb absorption in the gut. It also stimulates insulin function. It further prevents
Page 17 of 29
fi
fl
fi
fi
fi
 glycation and is a powerful anti-oxidant. You just learned how we do not want to supplement directly for
NAD+ with niacin derivatives unless in ammation is cleared. Rutin helps us get around this problem by
restoring NAD+ naturally.

HOW IT WORKS:

It’s normal to burn a bit of fat while you sleep. To do this your liver requires some raw materials, NAD+ being
one of those. At the same time rutin helps turn white fat to brown so it is synergistic with the fat browning
exercise you just learned. Rutin at bed for the next four weeks helps prep the body to lose fat, aid the liver
and helps fat to generate more mitochondria. FYI, the to-do’s so far have all been connected. They are
actually part of prepping the body to drop fat and keep it off

p 174

KEY IDEA: peroxisomes

Decline of peroxisomes can be slowed by pexophagy.

Pexophagy is unique among all tissues for housekeeping.

It has vast bene ts for aging above and beyond normal autophagy. Pexophagy seems to turn off the aging
program and turn back on the anti-aging program. This keeps cellular immunity at peak levels and helps you
to stay young.

Pexophagy: The What, When and How

WHAT: Pexophagy
WHEN: During the Ampli ed Fast
HOW: With Omega 3’s and small molecule activators and/or molecular hydrogen

See Ch 25-26

One of the most powerful tools available to target pexophagy are omega 3 fats. They have very unique
effects on peroxisomes not shared by any other kind of fat. Making Omega’s work to target peroxisomes,
however, needs an order of operations. In the New Solutions section, you will apply both The Ampli ed Fast,
and the 2 Day Immune Core Pattern, as a base foundation. On top of this base you can do a number of
things. One of those is to target pexophagy on a weekly basis. It’s easy and powerful. Let’s take a brief
look at small molecule activators. These are substances that exert powerful pro housekeeping effects in a
number of ways. These are things like pterostilbene, berberine and apigenin. Before you run out and buy all
those things, remember, you need the order of operations more than you need the products themselves.

Pterostilbene:

Pterostilbene is a phenolic compound found in things like blueberries. It is similar to resveratrol in its
structure and function except it is much stronger. Like resveratrol, Pterostilbene acts on some of the master
regulators of youth like autophagy, but it has a much greater bioavailability and bioactivity than resveratrol.
The health bene ts of Pterostilbene are numerous and vast. Pterostilbene has powerful anti-viral action — in
mice has been shown to increase oxygen consumption and fat metabolism. Pterostilbene is particularly
potent in killing many types of cancer cells, particularly skin cancers and oral cancers. One mechanisms
pterostilbene works by is via autophagy and activation of peroxisomes.

Berberine:

Berberine has been called legal Metformin by some, in reference to the host of similar health promoting
effects Berberine shares with the diabetic drug metformin. Like Pterostilbene, Berberine activates the master
controllers of youth. Berberine has been shown to increase fat metabolism, protect against brosis of the

Page 18 of 29
fi
fi
fi
fl
fi
fi
 ECM that you learned about in Chapter 12, inhibit cancer cell proliferation and induces housekeeping.
Berberine is of particular interest for its effects on metabolism. Berberine decreases insulin resistance and
improves risk factors associated with Metabolic Syndrome.

Apigenin

Apigenin is a plant avonoid found in things like grapefruit. I have used it for a number of years. It has
shown a remarkable spectrum of health bene ts ranging from helping to ameliorate Parkinson’s and
Alzheimer’s disease, to improving rheumatoid arthritis, autoimmune disorders, and various types of cancers.
It is particularly effective at inducing housekeeping in cancer cells which in most cases results in the death of
the cell, in particular breast and cervical cancers. A caution is warranted however in advanced stages of
cancer where sometimes autophagy can actually protect cancer cells. You should not automatically begin
using Apigenin if you are currently under a cancer treatment program.

Butyrate:

We have a whole chapter devoted to Butyrate later in the book, but concerning housekeeping what you
need to know is the bacteria metabolite Butyrate can induce housekeeping and cell death in certain tissues.
In other tissues, like the colon, Butyrate is the primary life giving fuel. It feeds cells in the colon what they
need to thrive while enabling the gut to heal and seal. Where Butyrate becomes extremely fascinating for our
purposes is when combined with fasting it magni es the bene cial effects of both. You don’t have to wait
until the New Solutions Section. To get you started here are three simple steps you can do to begin
switching on pexophagy.

PEXOPHAGY FOR STARTERS

Sleep is the original intermittent fast. It’s the natural ecosystem of housekeeping. In the order of operations
for housekeeping, sleep is where we want to start. Using nutrients it is possible to steer peroxisomes. The
key to pexophagy is proliferation + clearance.

By ooding cells with key fats we can force peroxisomes to proliferate. Then, by very strategic changes in
feeding, we can force peroxisomes into pexophagy. This has the net effect of making new peroxisomes
while clearing out old ones.

An easy rst step to activate housekeeping ( the what) is at bedtime ( the when) with Berberine followed by
Omega 3 & small molecules upon waking (the how).

1. Have the cold black beans lunch meal you learned in the Language of Real Health chapter. If you are
vegan instead of chicken you can substitute garbanzo beans or fish if pescatarian.

2. At Bedtime, take 1000mg Berberine.

3. Upon waking take Berberine again. I highly suggest Amped Keto with it or at the back of Chapter 25 is the
breakdown of small molecules you can do separately.

4. Take 1 teaspoon Omega 3 oil and fast until hungry.

Cold black beans at lunch loads the gut with resistant starch. You will produce Butyrate while you sleep that
night. Butyrate magni es the bene ts of fasting during sleep. Berberine at bedtime helps activate
housekeeping while sleeping. Upon waking, the small molecules in Amped Keto, or taken individually,
contribute to autophagy. Omega 3 oil in a fasted state triggers peroxisomes to proliferate.

Page 19 of 29
fl
fi
fl
fi
fi
fi
fi
fi
 Here is the net:

Improved autophagy during sleep => Ampli ed housekeeping and

proliferation after sleep => age slower.

This rst step toward activating housekeeping is very powerful. If you got only this one thing out of this
entire book, you would have a potent weapon against aging. Before we are done it will be improved upon
signi cantly starting in the next chapter. You will learn how to manipulate peroxisomes by timing of select
nutrient types. This has nothing to do with lifestyle. This is a powerful skill.

p 183

HDAC TARGETING DURING THE GENETIC RUSH HOUR

WHAT: Targeting HDAC inhibition during sleep

WHEN: At dinner and bedtime
HOW: Combine Signal Ampli cation 101 from Chapter 5 together with exogenous ketones

HOW IT WORKS:

If you were to do the Signal Ampli cation exercise from Chapter 5 at dinner time you would likely wake in the
middle of the night from hunger. There is a hack for that. Exogenous ketones knock out hunger signaling.
You can sleep and have an additive bonus. Ketones are a natural HDAC inhibitor Butyrate is also a natural
HDAC inhibitor. Combining ketones at bedtime with functional fermentation from the speci c foods of the
Signal Ampli cation exercise potentiates HDAC inhibition during sleep, where it naturally belongs. The best
part is this is an all natural approach. It’s based on how your body really works in the perfect diurnal timing.

WHAT YOU NEED:

Sodium Butyrate and magnesium Butyrate.

AMPK/SIRT 1 SUPERCHARGING WITH BAICALIN

WHAT: Baicalin
WHEN: 1x per month — Morning of The Ampli ed Fast — Tuesdays & Thursdays
HOW: Combine Signal Ampli cation 101 from Chapter 5

WHAT IT IS:

There are a number things that activate AMPK and SIRT1. Some work better than others. Quite possibly,
the most widely therapeutic of all may be Baicalin. Baicalin is a avonoid derivative of Chinese Skullcap.
Below are research headlines regarding everything Baicalin does. It almost seems like an ad for pixie dust
except these are all ndings in science papers. One of the most amazing attributes of Baicalin is it impairs
the enzyme Furin. The Covid-19 virus, once it penetrates into a human cell, requires the enzyme Furin to go
into replication. Baicalin may impede or interfere with Furin in this respect.

Other things Baicalin does…

• Protects against pulmonary hypertension

• Improves and prevents PCOS
• Suppresses gut in ammation
• Inhibits in uenza virus
• Inhibits proliferation of many kinds of cancer cells
• Enhances bone cell development
• Alleviates age related macular degeneration
Page 20 of 29
fi
fi
fl
fi
fl
fi
fi
fi
fi
fi
fi
fl
fi
 • Alleviates insulin resistance in the liver
• Helps with vitiligo

Baicalin has long been a favorite of mine to amplify AMPK and SIRT1 because of its broad potential to
improve many kinds of health issues.

CAUTION

One study notes the potential for liver issues with Baicalin because it lowers urate. Conversely, several other
papers show Baicalin improves liver health. To err on the side of caution I personally use it once per month
during the Ampli ed Fast. Do your own research.

Ask a well a doctor familiar with Baicalin and decide for yourself.

P 198

REPLETE NAD+

This is a simple exercise you can do anytime to maximally restore NAD+ levels very fast. Rather than a single
thing, this exercise combines several core modules.

WHAT: NAD+ repletion

WHEN: After doing the In ammation Spin Down.
HOW: See below.

Dinner: Omelette with cheese and asparagus.

1. Oleamide
2. GABA
3. Melatonin
4. 300mg Nicotinamide Mononucleotide or Nicotinamide Riboside or plain old niacin.
5. Pterostilbene and curcumin.

Several things are happening with these simple steps. Oleamide, GABA and Melatonin insure a fantastic
nights sleep. An omelette with cheese gives you abundant natural niacin from the diet. Asparagus helps
bidobacteria production while sleeping which further stimulates b-vitamin synthesis. The NAD+ precursors
Nicotinamide Mononucleotide or Nicotinamide Riboside also drive NAD+ production and help you sleep.
Combining everything with curcumin helps prevent immune cells from cannabalizing NAD+.

P 208

MUSCLE GROWTH VIA AMPLIFIED STARVATION SIGNALS

Our lioness slept after eating. She rapidly put on lost muscle. Why?

Starvation. The most powerful mechanisms in the body, for anything, are survival mechanisms.

Muscle growth is supercharged post starvation in the presence of feasting.

Feasting after starvation has a number of documented effects I listed earlier. The reason is signal
Ampli cation. Signals for growth are primed by strong signals in the opposite direction. It’s a survival
defense. One way you can ameliorate age related muscle loss to amplifying starvation signals. In turn
signals for muscle growth are primed. It’s very easy. Let me give this to you in a new formula.

Amplify AMPK = > Amplify MTOR

Page 21 of 29
fi
fi
fl
 MTOR is a signal pathway for growth. It is the body’s primary signal pathway to add muscle. The formula
shows you can use starvation signals, AMPK and SIRT1, to amplifyMTOR for muscle growth. I’ve done it
many times. I routinely do this with people who come to me for help. It’s all in the what, when and how.

This is a formula you can do once every six months. As you age this powerful formula massively cleans and
then adds muscle. Amazingly, it’s nothing more than food used to amplify signals. This is an advanced
hack. It puts together many things from the book. The modules here are presented and expounded on in
the following chapters.

Reference Chapters:

Modules & The Ampli ed Fast - Ch 26

Daisy Cutter - Ch 21

WHAT: Stimulate muscle growth

WHEN: After 3-5 days of AMPK stimulation.
HOW: See below

BEDTIME HORMONE MODULE

1. Vitamin D
2. ZMA
3. Chelated minerals

p 222

INFLAMMATION - SMALL MOLECULE MODULE

1. Fisetin +
2. Exogenous Ketones
3. Niacin
4. NAC
5. Vitamin D

• STEP ONE: 3-5 Days of the Ampli ed Fast. ( Ch 25)

• DAY ONE: Ampli ed fast + Small Molecules Module (ch 25) + Pre-bed In ammation Module.

• DAY TWO: Omega Fats Module + Small Molecules Module + Pre Bed In ammation Module.

• DAY THREE: Daisy Cutter Module by itself.

• STEP TWO: FEASTING: 3-5 Days: + In ammation Small Molecules Module at bedtime+ Hormone
Bedtime Module.

• During feasting period you must 2x your normal calories. Eat mostly whole foods. You do not have to eat
perfect. It’s very difficult to eat a lot with whole foods. Lots of steaks are helpful. To get in adequate calories
things like cereals, burritos, and rice help a lot.

• Macro ratios during feasting are generally 40% protein, 40% carbs, 20% fat.

• Lift heavy weights. If you don’t lift weights or cannot, then use the Integrated Interval. Do 10 minutes a
day of body weight movements. It must be strenuous: wall squats, push ups, pull ups, hand stands,

Page 22 of 29
fi
fi
fi
fl
fl
fl
CELL MEMBRANE HACK:

WHAT: Lecithin
WHEN: Mornings on day two of the 2 Day Immunity Core Pattern
HOW: With 100 mg of vitamin C. Do not overdose

Supplementation with Lecithin has been shown to restore and augment cell membrane phospholipids. A
small amount of vitamin C timed with ingestion may help prevent oxidation of fats.

PEROXISOME AND MITOCHONDRIAL MEMBRANES

In Chapter 16 we introduced the idea of Cellular Death Row. The total power output of a cell drives how fast
you age. Mitochondria and the peroxisomes are the twin pedals cellular power output. They work together.
When the membranes of either one, of these cellular organs start to go, your body as a whole is not far
behind.

Fortunately new science has revealed a surprising way to maintain the health of these membranes. One key
I mentioned already is Pexohpagy. What I am about to show you is a way to help keep both organs young.
This represents some of the most advanced manipulation of nutrition ever presented for functional
outcomes.

The key is driving production of the fat Oleate through both organs. In the process, we can do two things.
229

1. Target Pexohpagy
2. Target the membranes of the mitochondria and the peroxisomes.

THE MEMBRANE HACK: Mitochondria and Peroxisomes

WHAT: The Pexohpagy Module

WHEN: During the In ammation Spin Down - Chapter 28
HOW: See below.

HOW THIS WORKS:

Stearic acid, the fat found in coconut oil, has been shown to promote health of the mitochondria
membranes. It also converts to oleate ( Omega 9). New research suggests one way to force pexohpagy on
the peroxisomes is to feed oleate (omega 9) into the diet and then switch to glucose. After sustained feeding
of oleate into the peroxisomes, as you do in the Pexophagy Module, a sudden rush of glucose into the cell
forces peroxisomes into pexohpagy

The peroxisomes go into housekeeping. It looks like this.

Pre-amplify fasting with bers => Proliferation with fats =>Pexophagy with glucose

In Chapter 25 and 26 you learn the steps of the 2 Day Core and The In ammation Spin Down. This is a
variant on both. The key is to substitute a day or two of Omega 3’s with high Omega 9’s. See

Chapter 25 and 26 for the full step through of this hack

Page 23 of 29
fl
fi
fl
HACK: OLEAMIDE

New research shows that the endocannaboid receptors have a very signi cant impact on sleep onset. In
particular, a key receptor, ECB-1 seems to be activated by a special type of fat called Oleamide. I rst
introduced Oleamide to audiences in 2016 on Carl Lanore’s Superhuman Radio, where I did a show on
circadian rhythms and the suprachiasmatic nucleus. Oleamide is a fantastic tool that really works to
augment sleep onset.

WHAT: Oleamide
WHEN: 30 minutes before bedtime.
HOW: With melatonin.

SLEEP HACK: ORAL APPLIANCE

WHAT: An oral jaw appliance

WHEN: During sleep.
HOW: Only from a trained dental professional

If you have applied the Seattle Protocol and you are still experiencing snoring during sleep, you must get an
oral sleep appliance. This is the single most important thing you can do.

Snoring during sleep is simply improper airway flow. Improper airway flow drives hypoxia during sleep. An
oral appliance advances the jaw and opens up the airway. Improved airway flow during sleep will slow your
rate of aging more than any pill or virtually anything else. I caution you to get one of these only from a trained
dental technician. They must be custom fit to your jaw.
…

SLEEP HACK: GRILLED CHEESE ON SOURDOUGH

If you have trouble falling asleep here is a dinner that will help you hack that problem. You can actually use
this as part of the Ampli ed Fast as the dinner portion. Give it a try to get a feel for the power of food to
induce and control sleep.

WHAT: Grilled cheese sandwich

WHEN: One or two hours before bed
HOW: On sourdough, with mustard on the inside and jalapeños.

What makes this work are the timing and the functional elements of the foods. Sourdough bread helps
ferment good bacteria while you sleep. A bit of mustard and jalapeños on the inside help increase
metabolism. If you don’t like jalapeños you can leave off.

SLEEP HACKS FOR Speci c PROBLEMS

TROUBLE SHUTTING BRAIN OFF TO FALL ASLEEP

WHAT: 1 Gram of GABA

WHEN: Twenty minutes before bedtime
HOW: Soak hands and/or feet in warm to hot water for two minutes

Does that last one sound sketchy? It’s actually pure science. It’s from a paper in the Journal of Nature, that
showed dilation of blood vessels in the hands and feet, is the best physiological predictor for the rapid onset
of sleep. Soaking the feet or hands before bed helps drive rapid sleep onset. Science aside, we all know
that heat makes you drowsy, cold wakes you up.

Page 24 of 29
fi
fi
fi
fi
 There is also an internet myth about GABA that says it does not cross the blood brain barrier. I went back
and examined all the original research. Totally not true. GABA can and does cross the blood brain barrier and
is effective and sleep induction. Try this one. It’s powerful.

SLEEP HACK: TROUBLE WITH DEEP SLEEP

An amazing science based technique, with numerous documented bene ts for improving sleep, is slow
breathing. The technique is simple, works immediately and you will notice the difference right away.

WHAT: Slow breathing.

WHEN: At bedtime.
HOW: See below.

Here is how you begin. Do this at bedtime.

Step 1: Get out your smartphone and set your stop watch.
Step 2: Click the “start” button and inhale through your nose for ve seconds
Step 3: Exhale for ve seconds
Step 4: Repeat for three minutes initially and work your way up to fteen minutes

Slow breathing involves taking a maximum of six breaths per minute through the nose with mouth closed.
Each inhale is ve seconds.

Each exhale is ve seconds. Take three breaths every thirty seconds.

Take six breaths per minute. Your goal is to work up to fteen minutes prior to bedtime. When I really need
to make sure I get a good nights sleep I do twelve minutes at six breaths and then wind down to two breaths
per minute for the next two minutes and nish with six breaths for the last minute. Here are just a few of the
scienti cally validated bene ts of this technique

• Improved sleep.
• Improved microcirculation.
• Enhanced arterial oxygenation.
• Improved cardiovascular function.
• Decreased blood pressure and hypertension.
• Improved heart rate variability.
…

PUTTING IT ALL TOGETHER TO SLEEP LIKE A BABY

WHAT: When you absolutely must have a great nights sleep.

WHEN: Starting at dinner.
HOW: See below.

STEP ONE: Grilled cheese at dinner or carb heavy meal.

STEP TWO: Integrated Interval Pre bed yoga ows.
STEP THREE: Soak feet and hands in hot water 2 min.
STEP FOUR: 6 breaths per minute exercise.
STEP Five: Supplement with:

• 10,000 i.u. vitamin D.

• 1 Gram GABA.
• 500 mg Oleamide.
• Melatonin.

STEP SIX: WiFi and lights protocol.

Page 25 of 29
fi
fi
fi
fi
fi
fi
fl
fi
fi
fi
fi
p 240 - p 244

RECOLONIZING THE GUT: THE BLUEPRINT

WHAT: Recolonizing the gut.

WHEN: Every meal over 7 days.
HOW: The right foods, in massive amounts of bulk.

Once again, the keyword is bulk. When recolonizing the gut the size and bulk of meals is quite shocking.
The reason people don’t see spectacular, near miraculous results, from food is they left out the “how." The
trick is bulk. If the gut is a tube the trick is to stretch the tube. The gut must be stretched in 360 degrees of
rotation, meal after meal. When food is used in this way, it’s like a paint brush. The inside lining of the gut is
being coated in Butyrate. Done properly, what is possible is simply amazing. Here is my personal witness to
what I have seen over thirteen years. This is what is possible when using food to recolonize the gut.

• Totally knock out cravings in 7 days and rewire them to healthy foods.
• Totally knock out Parkinson symptoms in 7 days.
• Drop massive amounts of fat with no exercise in 7 days.
• Knock out the need for medications completely within months and restore perfect blood work.

Help people get lean who never before could get lean.

• Drive energy to levels comparable to early 20’s. These things are not theory. They are things I have
either done myself or been witness to. Let me end this chapter with a very important question.

P 255

See …

THE DAISY CUTTER

Massive recolonization over night

The Daisy Cutter is both an ultra useful tool for many things and a powerful way to prove to yourself how
quickly the gut can be totally recolonized. The Daisy Cutter involves three things.

1. Lots of bulk from cellulose foods like raw green beans

2. Lots of protein
3. Little to no fat.

HOW IT WORKS:

The Daisy Cutter acts like a giant pipe cleaner. It oods all 360 degrees of rotation of the gut with foods that
drive butyrate from Bi odobacteria.

WHAT: The Daisy Cutter

WHEN: 1-7 Days straight
HOW: See below.

CAUTION: This is not for anyone with existing gut issues.

The protocol is only for individuals with normal digestion. The Daisy Cutter is not fun. It works rapidly but It
is the hardest protocol in existence. Do it for one day at rst. You can add an extra day or two depending

Page 26 of 29
fi
fl
fi
 on how you do. The longer you do it the more powerful the results. I did it seven days in 2007 when I did
my rst gut hack.

STEP ONE: Do a one meal test.

Some people may have issues with the amount of bulk in the Daisy Cutter. You must do a small test to see if
this is right for you.

TEST MEAL: 1/4 plate of raw green beans. 5 Egg Whites. Low fat cheese. Salsa. If you handle this meal
with no issues proceed to step 2.

STEP TWO: One full day.

BREAKFAST: w Animal Proteins

8-12 Egg whites. 1/2 to 3/4 dinner plate of raw green beans. Can also add onions, capers, very thin layer of
pesto for avor to eggs.
…

LUNCH: w Animal Proteins

Giant spinach or kale salad, with raw broccoli, cauli ower, green beans, bak choi, tomatoes, and small
amount of feta cheese. Must have large protein source. Either chicken breasts, tuna or turkey. Use fat free
vinaigrette. The key is the sheer meal size. This should fill a giant mixing bowl.

DINNER: Repeat breakfast

This is the basic pattern of the Daisy Cutter. It is both extremely effective and extremely dif cult. It is best
done initially as a proof of the power of food.

POST DAISY CUTTER:

If you do the Daisy Cutter more than three days, transition into the feasting hack from Chapter 17. It’s a
fantastic way to stimulate muscle growth

p 257-258

GUT SOS PROTOCOL

Supplementation with key amino’s has been shown to exert very bene cial effects on a number of scenarios
where the gut lining is in amed. The following is a simple protocol you can do any time to help restore and
heal the in amed gut.

WHAT: Glutamine, Arginine, Tryptophan, Glycine

WHEN: 7 days straight at bedtime
HOW: Use 500mg of Tryptophan, and between 1 to 2 grams of the other three amino’s.

An easy way to get in the glycine is no cal jello. The combination of these amino’s may be vastly restorative
and soothing in scenarios where in ammation of the gut has manifested into complications.

BUTYRATE PRODUCTION 101

So how do we get the body to make Butyrate?

Fibers and starches. Pure and simple.

Page 27 of 29
fi
fl
fl
fl
fl
fl
fi
fi
This is how things work. We can’t make up become down. We can’t make clothing from coal. Butyrate
gives us a mechanistic drive to substantiate the absolute necessity of bers and starches.

WHAT: Butyrate Production

WHEN: The day before the Ampli ed Fast
HOW: Using the modules from day one of The Ampli ed Fast

p 280

OFFSET 101 OFFSET HUGE SUNDAY BREAKFAST WITH MEAL SEQUENCING

Elsewhere in the book we hack fat loss by targeting the hormone leptin with huge meals. This to-do is a
companion of the fat loss hack. Think of it as hacking the fat loss leptin hack.

KEY IDEA: Use meal sequencing to offset weight gain. If we want to keep fat off, there is a lot to be done
before losing it.

The good news is the to-do’s are non-time intensive and easy. Before this book was published, I spent
several years perfecting the techniques in my seminars and software program.

WHAT: Offset huge breakfast

WHEN: Sundays
HOW: See below

PRIOR MEAL:

1. Whey protein shake w cinnamon and olive oil

2. Add crushed ice and blend.
3. Have 30 minutes prior to weight gain meal.
4. Have 500-1000mg of Berberine

WEIGHT GAIN MEAL:

[Link], butter, syrup,

[Link] a single egg with pancakes. Slows digestion.
3. Add blueberries.

NEXT MEAL:

1. Hearty vegetable soup. Pho is a good example.

HOW IT WORKS:

You will feel super full from the combination of pancakes and soup at the next meal. Blueberries help
increase fat oxidation with high carb meals. Now wait four to ve hours. Eat a normal dinner. You can also
go super aggressive for fat loss at dinner. You could either do a shake or a daisy cutter meal for aggressive
fat loss at dinner.

This to-do combines several techniques presented so far into a sequence.

…..

Page 28 of 29
fi
fi
fi
fi
 INFLAMMATION SPIN DOWN

WHAT: The In ammation Spin Down

WHEN: Over 4 days
HOW: See below

In addition to what you have learned in the 2 Day Core, there are 5 modules to insert over 4 days.

1. Evening Pre Bed Module

2. In ammation Small Molecule Module
3. Cold Induction Module
4. Omega Centric Meals
5. Feast Module

Day 1: The Fiber Pattern +

Evening Pre Bed Module

Day 2-3 : In ammation Small molecules +

Cold Induction +
High Omega Food Module +
Evening Heat +
Evening Pre Bed Module

DAY 4: Feast Module

p 320

________________

Chapter 27 — The Master To-Do List

Page 29 of 29
fl
fl
fl