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Dave Asprey

Light for Your Life with 528 Innovations

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One of the most groundbreaking tools in the biohacker’s toolkit is the use of light or photobiomodulation—specifically, laser therapy.

The link between light and human health is well-documented in over 5,000 medical research articles. This gives practitioners and innovators, like my friend Dr. Brandon Crawford of 528 Innovations, science-backed insight to achieve incredible outcomes with laser and light therapy.

Dr. Brandon Crawford and 528 Innovations create groundbreaking laser therapy solutions that utilize technology, science and wellness best practices to give biohackers like you safe and effective solutions to incorporate light in your life.

Let’s explore five enhanced biohacks and how you can significantly enhance outcomes using innovative laser technology.

Cold Plunges | Boost Neuroplasticity with Light

After you jump into the icy depths, as your body rebounds from the cold, the use of red and infrared light therapy can support neuroplasticity at the cellular level – improving circulation, reducing inflammation, and enhancing recovery.

Breathing Exercises |Sync Breathwork and Brainwaves

Breathing exercises are a cornerstone of biohacking. Whether you’re seeking the calm of meditation or the alertness to start your day, syncing your breath with your brainwaves is powerful. Using a specialized laser set to complement the brainwave state you’re aiming for—like theta for relaxation or beta for alertness—gives your exercises an extra edge. It’s a profound way to deepen the mental state of your practice and anchor the benefits.  In a pilot study, performed in a clinical setting, I demonstrated how lasers can alter brain waves by pulsing specific frequencies and dosages of light over the head. (2)

Circadian Lifestyle | Combat Blue Light Toxicity

In an age dominated by screen time and artificial lighting, your exposure to harmful blue light is unprecedented. To counter blue light toxicity, it’s imperative to immerse yourself in balancing red and infrared light because these wavelengths can reverse the damage done by blue light put off by screens and fluorescent lights. 528 Innovations laser therapy offers a respite, and a reversal of sorts, from the unseen strains of daily life in the digital world. (4)

The team at 528 Innovations have meticulously engineered a new laser with precision and safety for home use. This new line of lasers will officially be released for presale at the 10th Annual Biohacking Conference in 2024. You can enjoy these hacks safely and effectively for maximal benefit. By integrating laser and light therapy into these popular biohacks, you are leading the charge in maximizing human potential. Embrace the synergy of biology and technology, and let light lead the way to an optimized you.

As you journey through these enhanced biohacking practices, remember that each body is unique. While these techniques and tips have been profoundly beneficial for many, always listen to your body’s responses and consult with a healthcare professional before embarking on any new health regimen. Here’s to harnessing the power of light and stepping into a brighter, healthier future.

 

References:

**Some claims above have been sourced from the clinical experience of Dr. Brandon Crawford and his colleagues over the course of his career working with various laser and light therapy devices in clinical practice.

Reference supporting targeted laser therapy in conjunction with organ-specific supplements:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10455109/

Berisha-Muharremi V, Tahirbegolli B, Phypers R, Hanna R. Efficacy of Combined Photobiomodulation Therapy with Supplements versus Supplements alone in Restoring Thyroid Gland Homeostasis in Hashimoto Thyroiditis: A Clinical Feasibility Parallel Trial with 6-Months Follow-Up. J Pers Med. 2023 Aug 19;13(8):1274. doi: 10.3390/jpm13081274. PMID: 37623524; PMCID: PMC10455109.

Reference supporting how photobiomodulation improves various neurophysiological parameters, overall health and brain function: Hala El Khoury (2023). The Effects of Photobiomodulation on Activity of the Human Brain. https://ses.library.usyd.edu.au/handle/2123/31863

Reference supporting how photobiomodulation can alter brainwave activity in the human brain: Yi-Chia Shan, Wei Fang, Yang-Chyuan Chang, Wen-Dien Chang, Jih-Huah Wu, “Effect of Near-Infrared Pulsed Light on the Human Brain Using Electroencephalography”, Evidence-Based Complementary and Alternative Medicine, vol. 2021, Article ID 6693916, 11 pages, 2021. https://doi.org/10.1155/2021/6693916

Reference discussing blue light toxicity: Alaimo, A., Liñares, G.G., Bujjamer, J.M. et al. Toxicity of blue led light and A2E is associated to mitochondrial dynamics impairment in ARPE-19 cells: implications for age-related macular degeneration. Arch Toxicol 93, 1401–1415 (2019). https://doi.org/10.1007/s00204-019-02409-6

 

Mendi’s Revolutionary Approach to Brain Health

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In a world increasingly fascinated with brain health, the emergence of brain training devices has sparked a new wave of interest in cognitive enhancement. Amidst this rising tide, Mendi emerges as a standout innovation, not just for its novel approach but also for its groundbreaking use of functional near-infrared spectroscopy (fNIRS) technology, a significant leap from the commonly used EEG sensors in other devices.

A recent study investigated and validated the effectiveness of Mendi, a near-infrared spectroscopy (fNIRS) device, in measuring brain activity, specifically in the prefrontal cortex, which is crucial for working memory[1]. Why does this matter?

What sets Mendi apart:

For years, brain training devices have promised to boost cognitive functions, using EEG (electroencephalography) sensors to measure brainwaves[2]. While beneficial, these devices often offered limited insights, focusing mainly on brainwave patterns. However, the landscape is changing thanks to Mendi.

Unlike its predecessors, Mendi employs fNIRS technology, a more advanced approach that measures brain activity by monitoring blood flow and oxygenation in the brain. This technique, typically reserved for high-end laboratory research costing upwards of $10,000, is now made accessible and affordable with Mendi’s sleek, user-friendly design priced at a mere $299.

Unlock your brain’s full potential

Imagine being able to train your brain as easily as you jog in the park. With Mendi, this is now a reality. By visualizing and tracking brain activity, it empowers users to enhance focus, manage stress, and improve cognitive flexibility. The benefits are profound, affecting every aspect of daily life, from work productivity to emotional well-being.

Mendi’s affordability and simplicity open doors for diverse research participation, allowing scientists to study a broader range of individuals in various real-world settings. This inclusivity enriches our understanding of the human brain, paving the way for more personalized and effective brain training methods.

From laboratory to your living room

The Mendi device is not just another gadget; it’s a symbol of a broader shift towards democratizing brain health technology. The study’s validation of Mendi’s fNIRS technology marks a significant milestone, bridging the gap between high-end neuroscience and everyday health practices. It’s a tool that brings the laboratory into the living room, making the science of brain health engaging, accessible, and impactful for all.

References 

  1. https://heather-cheshire-9f9.notion.site/Study-Validation-of-a-mobile-fNIRS-device-for-measuring-working-memory-load-in-the-prefrontal-corte-aed9688607834cd1878a05e8f14b4855
  2. https://www.sciencedirect.com/science/article/abs/pii/S0167876023005469

The Supplement Revolution: Rethinking Our Approach to Total Body Health 

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For years, the approach to supplements has been simple: wander down store aisles, chase social media trends, or copy a friend’s regimen. Science and technology have evolved, and its time our approach to supplements does too. 

The reality is, current nutritional practices don’t account for individual biochemistry. While DNA provides a starting point, your current biochemical state is largely driven by genetic expression based on lifestyle and environment.[1] If you present symptoms to three nutritionists, you’ll likely get three different recommendations–and even more varied recommendations for supplementation. This scattergun approach often overlooks your individual biology. 

Fad diets are a glaring example of this ineffective one-size-fits-all mentality. Despite strong evidence linking diet to chronic diseases, advice remains contradictory. For instance, saturated fats are both demonized and praised in discussions about cardiovascular and metabolic health [2,3]. The controversy extends to fruit juice – some studies link it to increased cancer rates [4], while others tout its health benefits [5,6]. Add to this the sway of industry interests over food guidelines, and it’s clear: USDA standards, relying on population averages, fail to address personal needs [7]. 

Genetics play a secondary role compared to the microbiome in the health impacts of nutrition. A substantial twin study revealed significant variability in metabolic responses to identical meals [8]. The microbiome’s influence is vast, affecting everything from neurotransmitter production to immunity and metabolism [8]. Nutrition should ideally account for individual biochemistry, driven largely by the microbiome, not one-size-fits-all guidelines. 

Thanks to advancements in science and technology, we are entering a groundbreaking era of precision health. In this era, every individual has the power to manage their unique nutritional needs effectively. 

Personalized supplements are the future, transcending mere questionnaires. Our bodies are complex ecosystems, signaling our specific nutrient requirements based on our unique inner environments. With the right tools, we can tailor our supplement routines to these signals. 

Viome, a pioneering health tech company, is leading this revolution with its personalized supplement system. It starts with their Full Body Intelligence Test – the most comprehensive at-home microbiome analysis available. This test analyzes your gut microbiome, oral microbiome, and cellular health by looking at RNA gene expression. It identifies and illuminates how your unique lifestyle, particularly what you eat, impacts your health, setting the stage for personalized health solutions that address root causes and improve microbiome health with personalized nutrition for better digestion.  

 Viome’s supplements stand apart, crafted with intentional, premium ingredients in dosages tailored to your test results. You also get individualized insights and personalized nutritional recommendations. They will even create a custom supplement formula and personalized biotics. This is total body wellness in your own hands.   

 To fully embrace this new supplement paradigm, let’s debunk four key misconceptions

  1. Whole Foods Provide All Nutrient Needs
    While essential, whole foods often fall short in modern diets. Nutrient depletion from agricultural practices, cooking methods, and processing means supplementation is necessary to fill these gaps [9]. Beyond nutrition, environmental toxins, stress, and aging all necessitate supplementation. [10]
  2. One Dosage Fits All
    The truth is, optimal nutrient levels are deeply personal, influenced by your unique biology, health status, microbiome, and lifestyle [11]. Personalized health testing is crucial for pinpointing these needs.
  3. More is Better
    Precision trumps quantity in supplementation. Your body is a complex chemistry ecosystem. Throwing in a mix of general supplements is inefficient–and ineffective. At times, it can even become dangerous. 12]. Understanding your body’s chemistry at a molecular level is key to determining the right mix of vitamins, minerals, herbs, and more.
  4. Your Needs Don’t Change
    Our health is dynamic, influenced by a myriad of factors like diet, exercise, stress, and even our partners [13]. Regular testing allows your supplements to adapt to your evolving health needs.

Understanding what works for your body as a baseline is essential to strategically evolving and improving your health over time. Viome’s Precision Supplements delivers this via a formula tailored to your test results. With a blend of vitamins, minerals, enzymes, botanicals, probiotics, and fibers, they offer a truly customized approach to health. 

The key lies in precision testing and customization. Viome equips people with the tools to understand their health at a genetic level and formulates supplements and probiotics that cater to their unique biology, lifestyle, and health changes. This is personalized supplementation – the future of optimizing our health. 

Sources 

  1. S. M. Rappaport, Plos One 11, e0154387 (2016). 
  2. D. J. Ströher, M. F. de Oliveira, P. Martinez-Oliveira, B. C. Pilar, M. D. P. Cattelan, E. Rodrigues, K. Bertolin, P. B. D. Gonçalves, J. da C. E. Piccoli, and V. Manfredini, J Med Food 23, 689 (2020). 
  3. T. Tholstrup, C. Ehnholm, M. Jauhiainen, M. Petersen, C.-E. Høy, P. Lund, and B. Sandström, Am J Clin Nutrition 79, 564 (2004). 
  4. ?3. E. Chazelas, B. Srour, E. Desmetz, E. Kesse-Guyot, C. Julia, V. Deschamps, N. Druesne-Pecollo, P. Galan, S. Hercberg, P. Latino-Martel, M. Deschasaux, and M. Touvier, Bmj 366, l2408 (2019). 
  5. T. A. Khan, L. Chiavaroli, A. Zurbau, and J. L. Sievenpiper, Eur J Clin Nutr 73, 1556 (2019). 
  6. R. Clemens, A. Drewnowski, M. G. Ferruzzi, C. D. Toner, and D. Welland, Adv Nutrition Int Rev J 6, 236S (2015). 
  7. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov. 
  8. S. E. Berry, A. M. Valdes, D. A. Drew, F. Asnicar, M. Mazidi, J. Wolf, J. Capdevila, G. Hadjigeorgiou, R. Davies, H. A. Khatib, C. Bonnett, S. Ganesh, E. Bakker, D. Hart, M. Mangino, J. Merino, I. Linenberg, P. Wyatt, J. M. Ordovas, C. D. Gardner, L. M. Delahanty, A. T. Chan, N. Segata, P. W. Franks, and T. D. Spector, Nat Med 26, 964 (2020). 
  9. ELD Initiative. (2015). Report for policy and decision makers: Reaping economic and environmental benefits from sustainable land management. Available from www.eld-initiative.org. 
  10. Front. Sustain. Food Syst.,Nutrition and Sustainable Diets 04 Sec.(2021) 
  11. Lawrence J. Appel, Erin D. Michos, Christine M. Mitchell, et al; for the STURDY Collaborative Research Group. Ann Intern Med.2021;174:145-156. (2021) 
  12. https://www.fda.gov/consumers/consumer-updates/mixing-medications-and-dietary-supplements-can-endanger-your-health 
  13. Ammar, M., Heni, S., Tira, M.S. et al. Eur J Clin Nutr 77, 189–194 (2023). 

The Key To Staying Active In The Winter 

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It’s getting colder outside, which means that for many of us, our fitness routines are starting to look a little different. I’ll just come out and say it: it’s hard to stay in shape when it’s dark at 4:30 pm and freezing cold outside. 

Unsurprisingly, studies show that most people are less active during the colder months. I guess we humans just like to hibernate in the winter[1][2].  

But the problem is… we’re not bears. 

As humans, we need to move, and we need to keep moving each and every season. When we don’t, we start to gain weight, our respiratory endurance takes a hit, and we lose strength and flexibility. And perhaps worst of all, we get depressed. That winter slump isn’t only due to the lack of daylight; your body likes to move so it can produce endorphins[3]. 

On the other hand, when we keep moving all year, we’re much more likely to stay physically fit, and studies support physical activity for warding off the doom and gloom of seasonal affective disorder (SAD)[4].

So, instead of giving in to the darkness this winter, let’s talk about some simple and effective ways to stay active, healthy, and, dare I say… happy this winter. 

How To Keep Moving This Winter

Woman doing an online workout

Online Workouts

Online exercise programs have been around for a while, but since the pandemic, you can find almost every type of workout available at your fingertips. Even those classes you thought would never go virtual have likely made their way into an online platform. 

While there’s something special about exercising with the community, online workouts are a great failsafe when the snow’s got you locked in or, frankly, when you just aren’t feeling the social vibes. I’d say if the clock hits five and you start feeling that siren song of the sofa, have one or two online workouts in your back pocket that you can bang out before calling it a day. 

Plan Ahead To Get Outside

Look, I know that some climates are truly foreboding in the winter, but if you plan ahead, you can still find some pockets of time for an outdoor adventure. During the week, you may not be able to sneak away for a couple of hours, but if you plan it just right, you may be able to make it out for a hike on a sunny winter day. 

Gearing up can also make weathering the cold a lot more enjoyable. Grab some boots, gloves, and a heavy coat if you know the winter chill is coming. You may be surprised how the cold becomes much more bearable when you’ve layered yourself up. 

And if you need a little motivation, studies show that outdoor activity during the colder months results in burning more energy (calories) than at other times of the year. Why? It takes additional energy to heat your body[5][3].

 Pro tip: make your outdoor adventure something special; a beautiful mountain hike or a walk by a serene lake will get your engines running a lot faster than a walk around the neighborhood. 

Winter hike in the mountains

Body Weight HIIT Workouts

We’ve all been there: snowed in with no way to get out, and you feel like you’re just about to crawl out of your skin. Your body is screaming, “Move me!” but your mind is saying, “Where?!”

Body weight HIIT workouts are the perfect option if you’re looking to expend a lot of energy in a short time with no equipment or outdoor access.

Studies show that HIIT workouts can increase aerobic endurance, maximal oxygen uptake, and anaerobic capacity more than traditional aerobic exercise[6]. Furthermore, HIIT workouts are known for their ability to help you shed excess weight – specifically that unwanted weight that can accumulate around the waist[7]. 

If you’re familiar with HIIT workouts, you may be able to improvise and create your own, but here’s a simple routine if you’re looking for inspiration: 

Time interval (40 seconds on, 20 seconds off), three sets each

Make sure to warm up before you get moving.

  • Jumping jax 
  • Squat jump
  • Burpees
  • Push-ups
  • High knees
  • Lateral jumps

This entire workout should take about 18 minutes, but you can shorten or extend it to your preference. 

Stationary Bikes

Woman resting after a CAROL Bike workout

Stationary bikes are an excellent option for anyone who wants to keep moving regardless of what’s happening outside. While training outdoors has its advantages, there are unique benefits that training on an indoor machine has to offer. Specifically, you can adjust the settings on indoor cardio equipment like bikes to rev up your workout and push yourself beyond what may be available outdoors. Many people even find they can exceed their previous cardio limits by training on equipment, making their outdoor workouts feel like a breeze.

One of my favorite cardio machines is the CAROL bike. There are a lot of stationary bikes out there these days, but this bike is tailor-designed and AI-enhanced to help you optimize your cardio workout in several ways. And the best part is that even if you’re really short on time, you can get a massive cardio workout on this bike in just a couple of minutes. And I’m not exaggerating – it just takes a couple of minutes.

And while I like to tinker around with different workouts now and then, it was the research that really sold me on the CAROL bike – no surprise there. 

In a study evaluating the effectiveness of reduced-exertion high-intensity interval training (REHIT) on cardiometabolic fitness, the CAROL bike crushed it. Participants using the CAROL bike for just eight weeks saw a 62% reduction in risk factors for metabolic syndrome, including reduced blood pressure, waist circumference, triglycerides, and increased HDL cholesterol (good cholesterol)[8]. 

And remember how I mentioned that HIIT workouts can enhance your maximum oxygen capacity? Well, the same study found that participants who engaged in CAROL Bike’s REHIT workouts three times per week experienced a 12.3% surge in their VO2 max. For comparison, a traditional 30-minute workout only increases VO2 max 6.9%, so with just 10% of the time investment, CAROL Bike can nearly double your oxygen capacity[8].

CAROL Bike dashboard

Takeaway 

Taking some downtime during the winter months isn’t bad, but we need to toe that delicate line between cutting back a bit and losing our healthy habits. My advice is to stay as active as possible while letting yourself enjoy a little bit of hibernation here and there. 

If you’re looking for ways to stay active during the winter, plenty of options exist. That said, one of the most effective I’ve found is using indoor equipment like the CAROL bike. It’s quick, fun, and highly effective at getting my heart rate up in a short amount of time. 

Enjoy these cooler months ahead, and remember that your cardio fitness won’t be patiently waiting for you in the spring; it needs some love all year round. 

References

  1. https://www.nrpa.org/about-national-recreation-and-park-association/press-room/new-survey-majority-of-u-s-adults-are-less-active-during-the-winter/
  2. Garriga, Antonio, et al. “Impact of seasonality on physical activity: A systematic review.” International journal of environmental research and public health 19.1 (2021): 2.
  3. Stanaszek, Monika, et al. “Effect of Winter Outdoor Physical Activity on Body Composition and Motor Performance of Polish Adult Men.” Healthcare. Vol. 11. No. 16. MDPI, 2023.
  4. Drew, Elaine M., Bridget L. Hanson, and Kevin Huo. “Seasonal affective disorder and engagement in physical activities among adults in Alaska.” International journal of circumpolar health 80.1 (2021): 1906058.
  5. Cepeda, Magda, et al. “Seasonality of physical activity, sedentary behavior, and sleep in a middle-aged and elderly population: the Rotterdam study.” Maturitas 110 (2018): 41-50.
  6. Atakan, Muhammed Mustafa, et al. “Evidence-based effects of high-intensity interval training on exercise capacity and health: A review with historical perspective.” International journal of environmental research and public health 18.13 (2021): 7201.
  7. Batacan, Romeo B., et al. “Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies.” British journal of sports medicine 51.6 (2017): 494-503.
  8. Cuddy, Tom F., Joyce S. Ramos, and Lance C. Dalleck. “Reduced exertion high-intensity interval training is more effective at improving cardiorespiratory fitness and cardiometabolic health than traditional moderate-intensity continuous training.” International journal of environmental research and public health 16.3 (2019): 483. 

The Sleep Thermometer: How Temperature Impacts Your Sleep Quality

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If you want to live a long and healthy life, getting quality sleep is vital. Sleep is essential for our overall well-being, and the quality of sleep we get can significantly impact our physical and mental health. 

Unfortunately, around 50 to 70 million people in the US have sleep issues – that’s an insane number, considering the US population is about 330 million[1].

So what’s the deal? Why are we all tossing and turning the night away?

While various factors contribute to a good night’s sleep (stress, caffeine intake, health issues, physical comfort), one often overlooked element is temperature. The temperature of both your body and your sleep environment plays a crucial role in achieving a restful night’s sleep.

In this article, we’ll dive into the details of exactly why the temperature in your sleeping environment matters and what you can do to optimize sleep temps so you can wake up ready to take on the day. 

Understanding the Sleep-Wake Cycle

Before diving into the impact of temperature on sleep, let’s talk about the basics of the sleep-wake cycle. Our body’s internal clock, known as the circadian rhythm, regulates our sleep patterns. It relies on various external cues to determine when it’s time to wake up and when it’s time to sleep. 

For instance, the sun’s position in the sky can either send a signal to wake up and get going or wind it down and get to bed. The same goes for meal timing. If you’ve just consumed a large meal, your body won’t be too keen on laying down for a night of rest. While most people know that when the sun goes down, their body will be more inclined to sleep and that eating a large meal before bed will likely cause some disturbance, sleep temperature is a detail that often slips through the cracks[2].

Your body’s core temperature naturally fluctuates over the course of a day. In the evening, your core body temperature begins to drop, signaling to your body that it’s time to prepare for sleep. Conversely, in the morning, your core body temperature rises, helping you wake up and feel alert. But if you sleep in a room that is too hot or too cold, it can mess with these natural fluctuations[3]. 

The Ideal Sleep Temperature

Maintaining a consistent, cooler room temperature, typically between 60°F (15°C) and 67°F (19°C), is ideal for optimizing sleep[4]. These cooler temperatures help your body regulate its core temperature, which aligns with the natural drop in core temperature needed for restful sleep. Furthermore, a cooler sleep environment can help improve your sleep, heart rate, and HRV[5].

The Impact of Temperature on Sleep Quality

Alright, now that you know the basics, how exactly does temperature impact sleep quality?  

  1. Falling Asleep Faster: A cooler sleep environment helps you fall asleep faster. When your room is too warm, your body has to work harder to cool down, delaying sleep onset. Cooler temperatures facilitate this process, making it easier to drift off into slumber.
  2. Deeper Sleep: A consistent room temperature supports deeper sleep. During the REM stage of the sleep cycle, your body loses some ability to regulate its temperature. A cooler environment helps mitigate temperature fluctuations, allowing you to enjoy longer periods of deep, restorative sleep[6]. 
  3. Reduced Nighttime Awakenings: Fluctuations in room temperature can trigger awakenings during the night. Waking up due to discomfort from heat or cold can disrupt your sleep cycle, making it difficult to get back to sleep. A well-controlled sleep environment can minimize these disturbances, contributing to more stable HR and HRV patterns.
  4. Enhanced REM Sleep: REM sleep is crucial for memory consolidation, problem-solving, and emotional processing. A cooler room temperature promotes extended REM sleep periods, potentially improving cognitive function and emotional well-being[7]. 
  5. Better Sleep for Insomniacs: Maintaining an optimal sleep environment temperature can significantly benefit individuals suffering from insomnia. Cool room temperatures have been shown to reduce insomnia symptoms, making it easier for those with sleep disorders to get the rest they need[8]. 

Practical Tips for Optimizing Your Sleep Environment

So, how do we cool down our sleep without hopping into an ice bath every night? (Not that a nightly ice bath would be a bad idea…but I digress).

  1. Invest in Bedding: Choose breathable, moisture-wicking bedding materials such as cotton or linen. These materials help regulate your body temperature by allowing for better airflow and moisture control.
  2. Use a Programmable Thermostat: Install a programmable thermostat that can adjust the room temperature to your preference shortly before bedtime.
  3. Block Out Light: Utilize blackout curtains or blinds to block out external light sources that can raise the room temperature and disrupt your sleep.
  4. Ventilation: Use a fan or open a window to maintain fresh air circulation and prevent overheating in your bedroom.
  5. Cooling Mattress and Pillows: Consider investing in a cooling mattress cover like Eight Sleep’s Pod Cover or cooling pillows designed to regulate your body temperature and keep you comfortable throughout the night. Intelligent mattress covers like the Eight Sleep Pod Cover add heating and cooling to any bed and help regulate dynamic temperatures to improve sleep.
  6. Limit Electronic Devices: Avoiding screens at least an hour before bedtime can help your body prepare for sleep.
  7. Stay Hydrated: Stay adequately hydrated throughout the day while being mindful of drinking too much water right before bedtime to prevent disruptive trips to the bathroom.
  8. Warm Baths or Showers: Taking a warm bath or shower before bedtime can help lower your body temperature, preparing it for sleep[9]. 

Takeaway

The impact of temperature on sleep quality is undeniable. Maintaining a cooler sleep environment is a simple yet highly effective way to improve the quality of your sleep. By understanding the role of temperature in your sleep-wake cycle and making the necessary adjustments to your sleep environment, you can enjoy deeper, more restful sleep, leading to better physical and mental health. Sweet dreams await those who embrace the sleep thermometer. 

References 

  1. https://www.nhlbi.nih.gov/health/sleep-deprivation
  2. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
  3. Okamoto-Mizuno, Kazue, and Koh Mizuno. “Effects of thermal environment on sleep and circadian rhythm.” Journal of physiological anthropology 31.1 (2012): 1-9.
  4. https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom/
  5. Moyen, Nicole E., et al. “Sleeping for one week on a temperature-controlled mattress cover improves sleep and cardiovascular recovery.” (2023).
  6. Okamoto-Mizuno, Kazue, and Koh Mizuno. “Effects of thermal environment on sleep and circadian rhythm.” Journal of physiological anthropology 31.1 (2012): 1-9.
  7. Okamoto-Mizuno, Kazue, et al. “Effects of humid heat exposure on human sleep stages and body temperature.” Sleep 22.6 (1999): 767-773.
  8. Lack, Leon C., et al. “The relationship between insomnia and body temperatures.” Sleep medicine reviews 12.4 (2008): 307-317.
  9. Haghayegh, Shahab, et al. “Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis.” Sleep medicine reviews 46 (2019): 124-135.

 

Don’t Let Mold Go Undetected

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Well, it’s that time of the year again; it’s October, which means it’s Indoor Air Quality Awareness Month. Yes, there is an entire month dedicated to indoor air quality! 

And you know what?

I’m not mad about it. 

And I’ll tell you why: air quality is paramount to overall health – and most of us don’t pay enough attention to it. 

This time of year, we start spending more time indoors, keeping our windows and doors shut, and recycling the stale air circulating in our homes and offices – gross. 

So, what better time to address an issue near and dear to my heart?

In this article, we’ll talk about indoor air quality, why it matters for your health and longevity, the dangers of mold, and what you can do about all of it.

Why Is Indoor Air Such a Big Deal?  

Each day, the average adult takes about 20,000 breaths[1]. That’s approximately 30 pounds of inhaled air every 24 hours—more than the food we eat and the water we drink combined. Yet, most people, even the most health-conscious of us, think far less about the air they consume than they do about their food and drink. It’s only logical: breathing is something we do mostly unconsciously while eating and drinking require some conscious effort. 

But it doesn’t take a genius to realize that ingesting 20,000 daily doses, or 30 pounds, of anything is meaningful, particularly when you think about where we’re doing most of our breathing. 

Estimates show that, as modern humans, we spend about 90% of our time indoors[2]. Homes, offices, restaurants—even our vehicles—you name it. All day, we’re rebreathing the same air over and over again. 

Moreover, ever since the 1970s, when a global energy crisis incentivized builders and policymakers to prioritize energy efficiency, our indoor spaces are tighter than ever, meaning less outdoor air to replace what’s on the inside[3]. 

Don’t get me wrong, I’m all for energy efficiency. But in a world of biocides, paints, stains, air conditioning, and indoor plumbing, the insufficient ventilation of our sealed-off spaces is problematic. Pollutants like mold and volatile organic compounds (VOCs) — gaseous chemicals emitted by thousands of common household materials — can quickly build up in these air-tight environments and pose significant risks to our health. Strikingly, some estimates suggest that poor IAQ either causes or aggravates up to 50% of all chronic diseases[4].

Optimizing Your Air and Shelter

As biohackers, we love to optimize. It’s what we do. But there are four foundational elements that need to be rock solid before we can achieve meaningful, long-lasting progress. After all, you can’t build a skyscraper on sand. 

What are those foundational elements?

It’s all about air, water, food and shelter. Get those things right, and you can soar. Overlook them, and your other efforts will likely suffer lackluster results.  

For this piece, we’re focusing on air and shelter. And specifically, how mold in your living spaces can negatively impact the quality of your air and the safety of your place of shelter. (If you want more on food and water, check out my book, The Bulletproof Diet.)

You might think about mold and poor IAQ like kryptonite. It weakens you. It breaks down your immune system and can lead to fatigue, headaches, dizziness, respiratory distress, and many other ailments[2]. 

And no matter how hard you try, there’s no way to exercise or meditate yourself out of a mold problem. Nor can you supplement, fast, or nourish your way out of one. Sure, all of these things will help once you’ve identified what’s wrong, but first, you need to determine if mold is growing in your environment, and take the necessary steps to get it corrected.

Wet window seal with mold growing

How Do You Know If You’re Dealing With Mold? 

Mold can be subtle, but it often leaves clues. 

Here are some signs that mold has crept into your life: 

Visual

Signs of moisture in modern buildings are a red flag: water bugs, staining, discoloration, peeling paint, trim pulling away, and of course, actual mold growth on surfaces. 

Odors

Mold growth emits a telltale musty scent, which people often dismiss as an aesthetic nuisance. On the contrary, emerging research has linked exposure to this musty odor to various afflictions, including doubled asthma risk in kids and higher incidences of depression across the general population[5][6].

Animal studies have shown that the gasses causing the musty smell, known as microbial volatile organic compounds (mVOCs), can cause mitochondrial damage and lead to neurological disorders[7].  

All molds produce these neurotoxic gasses during growth, and they are airborne by their very nature, so this is a hazard no matter what kind of mold is growing [8][9].   

Physical Symptoms

Common symptoms include upper respiratory issues, allergic reactions, headaches, dizziness, fatigue, cognitive impairment, emotional dysregulation, the aggravation of other diseases, such as autoimmune issues, and many more [4][10][11]. 

Mold affects everyone differently, but it seems to follow a similar pattern. Short-term exposure usually leads to short-term symptoms; long-term exposure leads to chronic symptoms that can persist indefinitely. That’s why it’s vital that you learn the signs and listen to your body. That way, you can take immediate action to reduce exposure and hopefully prevent a short-term problem from becoming a chronic one.  

Child at doctors appointment

What Should You Do If You Think You Have Mold?

 So, you’ve noticed some signs or symptoms, and you think you have a problem.

  1. First off, protect yourself. This may mean relocating temporarily, improving ventilation, using HEPA air filters, and potentially seeking medical care. In any case, act quickly. 
  2. Next, diagnose the source of the moisture so you can fix it first, and do some testing to determine the extent of the mold. This often requires hiring an inspector. Unfortunately, professional mold testing is expensive, and it’s hard to know who to trust. That’s why I partnered with GOT MOLD?

They make a very high-quality, affordable air testing kit for mold. It uses the same method as professionals but without any of the cost or hassle of trying to find and hire a qualified inspector. With their kit, you can test the air in up to three rooms, which is hugely beneficial for pinpointing the source of a problem (particularly compared to dust tests that merely take one composite sample). Analysis is then performed by Eurofins, the world’s top environmental microbiology lab, and turnaround time is fast: only three business days once the samples arrive at the lab.

  1. Once you’ve identified the source of the moisture problem and stopped it, you’ll have to figure out the extent of the mold and begin the cleanup, known as mold remediation. This is something that a professional should always handle. But, as you might imagine, not all remediation contractors are created equal. You need to ensure they adhere closely to the IICRC S520 Mold Remediation Standard, the playbook for all reputable professionals in which chemicals and mold-killing sprays and fogs are strongly discouraged. Mold remediation is about fixing the water problem, removing the materials that can’t be cleaned (drywall, carpet, carpet padding, etc.), and scrubbing the air and surfaces to restore the property to a “normal” condition. 
  2. Then, once the cleanup is done, independent, professional testing is highly recommended before you release the final funds to the contractor.

Water droplets collecting on blue surface

How Do I Get Ahead of a Mold Problem? 

Knowing the appropriate steps to take if you find yourself with a mold problem is crucial, but the best approach is avoiding mold issues altogether – so how do you get ahead of it?

 Here are a few things to consider for avoiding mold-related illness.  

  1. Regular Inspection: Periodically inspect your home or workplace for signs of mold growth and excess moisture, paying special attention to damp or poorly ventilated areas.
  1. Proper Ventilation: Ensure good ventilation throughout the building, particularly in bathrooms, kitchens, and basements. Use exhaust fans to reduce moisture and minimize mold growth. Ensure these fans terminate outside, and don’t just redirect the air into a wall, ceiling, or attic.
  1. Control Humidity: Use digital humidity gauges to monitor indoor humidity, keeping levels between 40-60%, with an ideal target of 45% to discourage condensation and mold proliferation. Use a dehumidifier to control the atmosphere in areas prone to excess moisture.
  1. Prompt Repairs: Address leaks and water intrusion quickly, as excess moisture provides an ideal breeding ground for mold. Mold growth can occur in as little as 24-48 hours of a moisture problem.
  1. Regular Cleaning: Regularly clean areas susceptible to mold, such as bathrooms, kitchens, and basements. And don’t worry about killing mold or antimicrobial coatings. Simply keeping things clean and dry is the ultimate mold prevention technique.
  1. Mycotoxin Awareness: Be mindful of mycotoxin contamination in food, particularly in grains, nuts, and coffee. Store food properly to prevent mold growth. Again, there is much more about this in the Bulletproof Diet.
  1. Proactive Testing: Professional mold testing can be cost-prohibitive and leave you feeling a bit vulnerable. In contrast, using the GOT MOLD? Test Kit, you can safely and easily test your air 4x a year for the price of just one professional inspection. The faster you get to a mold problem, the less exposure you will have and the less expensive it will be to repair.

Woman with small child sitting in Livingroom

Takeaway 

As we commemorate Indoor Air Quality Awareness Month this October and reflect on the often-unseen threats that lurk within our indoor environments, let’s make a promise to remain vigilant year-round. Mold, with its potential to affect our physical and mental health, underscores the necessity of proactive measures for maintaining clean indoor air. By staying informed and taking action to mitigate mold exposure, we can create healthier living and working spaces for ourselves and our loved ones. 

References 

  1. https://www.lung.ca/lung-health/lung-info/breathing
  2. https://www.epa.gov/report-environment/indoor-air-quality#health
  3. https://www.jchs.harvard.edu/blog/climate-change-and-indoor-air-quality-lessons-from-the-energy-crisis-of-the-1970s
  4. Hope, Janette. “A review of the mechanism of injury and treatment approaches for illness resulting from exposure to water-damaged buildings, mold, and mycotoxins.” The Scientific World Journal 2013 (2013).
  5. https://news.brown.edu/articles/2007/08/depression-and-household-mold
  6. https://www.newswise.com/articles/mold-in-homes-doubles-risk-of-asthma
  7. Ogbodo, John Onyebuchi, et al. “Volatile organic compounds: A proinflammatory activator in autoimmune diseases.” Frontiers in Immunology 13 (2022): 928379.
  8. https://www.epa.gov/mold/what-does-mold-smell 
  9. Bennett, Joan W., and Arati A. Inamdar. “Are some fungal volatile organic compounds (VOCs) mycotoxins?.” Toxins 7.9 (2015): 3785-3804.
  10. Kraft, Stephanie, Lisa Buchenauer, and Tobias Polte. “Mold, Mycotoxins and a Dysregulated Immune System: A combination of concern?.” International journal of molecular sciences 22.22 (2021): 12269.
  11. Harding, Cheryl F., et al. “Mold inhalation causes innate immune activation, neural, cognitive and emotional dysfunction.” Brain, behavior, and immunity 87 (2020): 218-228.

 

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