BIOS Quickhack Checklist

A work in progress…

Whenever I publish a new biohacking article, I will update the suits (checklist).

CORE SUPPLEMENTS

✅ Take one magnesium malate tablet in a hydrogen base, or magnesium hydroxide a day and dissolve in water to create hydrogen gas (molecular hydrogen H2), or drink hydrogen-rich water marketed as such. Another way to bump hydrogen in the body is to supplement with trehalose and focus on increasing prebiotics, probiotics, and overall fiber intake; Hydrogen gas can also be inhaled directly but is fleeting and needs to be very dilute to prevent combustion making it inefficient and ideally requiring an implant to raise efficacy.

✅ Take methylsulfonylmethane (MSM), 1,000 to 3,000 mg per day, taken in divided doses.

✅ Take fulvic acid or high-quality humic acid that also contains fulvic acid, follow the dosage instructions on the product label. Take it regularly.

✅ Supplement silicon in a bioactivated pure form of silicic acid (orthosilicic acid) and/or take a less bioavailable extract of plants high in silica (silicon dioxide) like horsetail, or bamboo, or nettle. Can also drink beer regularly for this and drink mineral water high in silicon which tends to be the dissolved silicic acid form.

✅ Supplement L-cysteine HCL once a week, 500 mg

✅ Try to macro dose on psilocybin containing mushrooms or truffles now and then to adjust your default mode network

✅ Supplement zinc, 15 mg/day, sporadically take some copper with it or have some present in the zinc formula

✅Take a basic B-vitamin supplement, not enriched with unnatural forms or high dosages, for example, choose one derived from sprouted buckwheat or one from beer yeasts. Make sure it doesn’t have selenium or be conscious of it when it does. Don’t supplement with high-dose niacin or any of its derivatives, if you do take it as a baseline supplement, keep the dose very low -15mg/day and reach sufficient TMG and or choline threshold values. You can raise this if you don’t eat any meat regularly. Don’t take any B vitamin in high dosages by mistakingly thinking the body would excrete excess levels without any negative effects. Can try taking B5 or biotin in a higher dose, for example, one day every week or every other week. Take a dedicated B12 supplement when you are getting older.

✅ Take glycine 3-10 grams a day, can add to oatmeal as it tastes sweet. Can take before bedtime to improve sleep. Can be mixed in drinks too.

✅ Take collagen powder, ideally multi-collagen (type I, II, II) from different animal species, including marine-based ones. Take 5-20 grams a day, let it dissolve in water first before you add protein to your shake.

✅ Take a tablet of a dried fruit powder of a fruit species that is very high in natural vitamin C, for example, acerola extract or camu camu. Take this in the morning and every time you supplement with collagen. (ideally before weight training or plyometric-based workouts).

✅ Take several tablets (800-1000mg) of enterically coated sodium bicarbonate or a combination with potassium bicarbonate a day. Increase the frequency when you eat anything else that is not fruits or vegetables (grains, beans, nuts, meats, eggs, cheese and other dairy, and protein overall). Gauge urinary pH levels with a strip and make sure you remain in the 7-8 level consistently.

✅ Take a baseline of beta-alanine daily 0.8-1 gram

✅ 0.3-1 mg (non-slow release) melatonin when going to bed

✅ Low dose (<0.1mg) slow-release melatonin during the day

✅ Supplement daily with (mixed) phytosterols in a dose ranging from 300mg to 1000mg. Don’t consume margarine (a highly processed food) that boasts PS enrichment. Rather, use an isolated pharmaceutical form directly and consume the tablet during a meal that has fat or emulsifiers, either solid or liquid, best together with your omega-3 intake.

Stick to 300mg as a prudent dose, as at least some of the literature warns against PS accumulation in tissues leading to disease potential, whereas on the other hand, most of the literature assumes this accumulation would be beneficial. In the latter case, take anywhere near 800mg to 1000mg daily.

✅ CoQ10 in the Ubiquinol form, 50-100 mg daily

✅ Use activated charcoal against stomach distress, bloatedness, or during acute food poisoning. Can also use this a few times a week preventatively, especially when eating things like beans regularly.

✅ Use medicinal clay tables sporadically to coat the stomach lining and protect against bacteria, toxicants, secondary plant metabolites, and parasites. Use during stomach discomfort or diarrhea too. Delivers minerals and regulates pH and removes excess stomach acids.

✅ Prebiotic powders can be used in very small amounts and need to be built up slowly, Inulin powder, apple pectin fiber, glucomannan, agar agar, resistant dextrin powder, yeast beta-glucans, Human Milk Oligosaccharides (HMOs) f.e. HMO 2'-fucosyllactose (2'-FL) (BioSUIT Needs Fiber)

✅ 500 mg - 1000 mg glucosamine sulfate

✅Use essential amino acid powder (EAAs) in the morning, and add it to a regular protein shake (in the way that others would add BCAA’s)

The protein shake needs to be digested, while EAAs are not digested but directly taken up inside the body. This delivers a “double dose” through nutrient timing. You can make this a triple dose when you add a piece of real food high in protein, which takes even longer to digest. We do this because the morning offers a particular anabolic window where the body is more sensitive to protein intake, and recent research also shows that there is no clear upper limit to the maximum dose of protein in one sitting, that enhances muscle protein synthesis. *This chronobiological feature utilizes an underreported anabolic window where breakfast protein will lead to more muscle mass than protein taken at other times. In addition, the morning EAAs contain ample tryptophan which will be metabolized to serotonin once you go for a morning walk outside in the sun (the pineal gland has ready access to blood tryptophan), which it uses to make serotonin, this serotonin is important for mood regulation as the happiness and feel-good neurotransmitter. This same serotonin will become melatonin in the pineal gland when darkness sets in, boosting your antioxidant levels and enhancing sleep. Choose protein powders in this anabolic window that also enhance IGF-1 levels and growth factors due to constituents other than protein alone, like whey protein, soy protein, and beef hydrolysate. *

✅ Bump your IGF-1 levels through the aging process by including dairy products in your diet (contain natural growth factors, cheese, milk, whey protein), soy products like tofu, soy milk, soy protein powder (contains phytoestrogens, which are plant-derived compounds that can mimic estrogen in the body and potentially influence IGF-1 levels), also red meat (growth promoting factors), whole eggs, and nuts and seeds.

✅ Use a hydrolysate of protein powder whenever possible due to increased levels of bioactive peptides, especially plant-based protein hydrolysate powders. The inhibition of angiotensin-converting enzyme, ACE, could increase nitric oxide production possibly leading to blood pressure regulation, better vasodilation, and blood flow enhancement.

✅ Acetyl-L-carnitine, no more than 800mg a day, and only 400mg at a time

✅ R-Alpha-lipoic acid, A small molecule that easily enters the brain to protect it from free radical damage, prevents the breakdown of all membranes and preserves acetylcholine, 100 mg a day. Make sure it’s not L-Alpha-lipoic acid.

✅ Boron improves memory function and is part of BIOS

✅ Β-Hydroxy-β-Methylbutyrate (HMB, sports supplement) (optional) is a metabolite of the amino acid leucine, known for promoting muscle growth and aiding recovery, particularly helpful in cases of muscle wasting due to neurodegeneration. Emerging research suggests HMB might directly protect brain cells. Helps maintain mitochondrial health, essential for energy production in neurons. Reduces oxidative stress, minimizing cellular damage implicated in neurodegeneration.

✅ Dietary supplement Palmitoylethanolamide (PEA), is a naturally occurring compound with analgesic (pain-relieving) properties. Modulates inflammatory responses, which can worsen pain and damage neurons. Studies suggest PEA might improve cognitive function, especially in age-related decline and conditions like Alzheimer's Disease. PEA might target inflammation, reduce neurotoxic compounds, and support overall brain health. (Still under review for BIOS, might add dosing when I finish the research).

✅ Supplement with Lysoveta (Aker Biomarine) when it becomes available on the market. Lipidol is another option, but this one might be difficult to source because it is mostly used to promote animal health

✅Take 1 gram of supplemental inositol once or twice daily. Preferably co-administrate with a plasmalogen extract

✅Ascidian plasmalogens OR ✅ Blue mussel PLS✅ Scallop PLS✅ Shark Liver Oil (Alkylglycerols), f.e. Alkyrol® and Ecomer®✅ Sea Squirt PLS✅ Chicken PLS (these won’t have n-3’s like brain or marine PLS and might thus be less effective)

✅Take Molkosan, a prebiotic health product made from concentrated whey

✅Take unrefined borage oil or a borage oil capsule daily for GLA and DGLA

✅ 0.5-1 TEASPOON OF WHEAT GERM OIL

✅ 0.5-1 TEASPOON OF PUMPKIN SEED OIL, and/or supplement with a pumpkin seed extract, preferably a type specifically grown to be high in Δ 7 phytosterols. Use as per the dosing instructions.

✅ Take a seal oil supplement for DPA

✅ Take a supplement with Perilla oil, a plant that is the highest source of ALA

✅ Pomegranate seed oil (optional for omega-5)

✅ Sea Buckthorn oil (optional for omega-7)

✅ Take a choline supplement (f.e. soy lecithin, optional), soy lecithin provides choline comparable to krill oil (50mg/1g). Lecithin protects brain cell function, take 1-2 tbsps. Other options could be citicoline or alphaGPC (not making recommendations on these)

✅Take a TMG supplement (optional), which assists the body in utilizing B vitamins, rids the body of toxins, and increases naturally occurring mood elevators. (500-5000mg)

✅ A natural supplement of nucleotides could be brewer’s yeast or other yeast-based supplements. Baker yeasts are naturally rich in RNA and yeast extracts are excellent sources of both purine and pyrimidine nucleotides

✅ (sporadically) Take a brain stack formula that has CMP and UMP or inosine as main ingredients (optional). But remember that blob space and brewer’s yeast already deliver in this regard and might be a safer option. Don’t take these if you suffer from high uric acid levels or gout.

✅Milk Fat Globule Membrane

✅Colostrum (the first milk in animals)

✅ Take lactoferrin (LF) supplement

✅ Find caps with algae Haematococcus pluvialis in it as a whole food powder inside an oil carrier to get 4-12mg standardized astaxanthin.

✅ JustThrive has a spore-based probiotic product, and so does MEGAsporeBiotic

✅ Supplement with a sea cucumber extract (indoles)

🚫 On BIOS, limit your fish oil intake. Use real foods.

🚫 No probiotic supplements (Can raise mortality, do not populate the gut, and can disturb the balance of the microbiome), except for spore-based ones

🚫 Don’t take L-Theanine, it has been shown to turn fast-twitch muscle fibers into slow-twitch muscle fibers

🚫 Don’t supplement with NAC, unless you are borderline dead with COVID

🚫 Don’t supplement with psyllium husk powder which can cause dangerous blockages

SPORT PERFORMANCE

✅Use SOY PROTEIN HYDROLYSATE (or isolate) on match day as a pre-workout

✅Use SuperbaBoost™ as a pre-workout (two tablets before performance)

✅ Take a small teaspoon of cod liver oil after very intense workouts or matches, don’t overdo it.

✅ Take a small amount of MCTs (medium chain triglycerides) before workouts (In the 2-gram range)

✅ Glycerol supplementation (on hold until further notice)

✅ Supplementing acutely with DHEA as a pre-workout, which is considered to be a “dietary supplement” in the US, has been found to offset the temporary drop in testosterone in men after intense exercise like a soccer match. I am hesitant to add DHEA as a supplement to BIOS, but it would allow for this pre-workout approach, and I am considering whether to add it as a stand-alone addition during aging.

✅ Take a phytosterol supplement (especially campesterol, although a general PS tab is suitable too) as a pre-workout, 2 hours before match time/exercise, to increase nitric oxide levels after having supplemented this dose daily for at least 3 weeks prior.

✅ Beta-alanine, a typical effective daily dose of beta-alanine for performance benefits is around 4 to 6 grams, but spreading this out into smaller doses (e.g., 4 doses of 1 gram each) can help minimize side effects.

✅ Take creatine daily, double the dose when you have slept poorly

✅ Take 5-10 grams of fresh or frozen ginger and add this to shakes to combat inflammation and DOMS from exercise

✅ Take taurine to combat DOMS

✅ During severe and persistent inflammations, also ones that are highly localized to certain areas or injuries, follow the Biotoshi psilocybin truffle micro-dosing protocol. Take 0.5 grams of psychedelic truffles on day one and also directly after on day two. Don’t take anything on day three. Repeat this for a whole month, or 30 days. Two days on, one day off. You can up this dosage to 1 gram on dosing days too for more power.

INDIVIDUAL FOODS

✅ Consume a serving of pig brains, once or twice a month (150 grams) (see brain & lipids quickhack) combine this meal with shitake mushrooms (250 grams) or with micro or macro-dosed psilocybin mushrooms or truffles

✅CONSUME OMEGA-3 ENRICHED EGGS

✅ Aronia Juice

✅ Adzuki Beans

✅ Eat some whole cacao beans daily (trace minerals, polyphenols)

✅ Use very high mineral waters (Gerolsteiner, Hildon, Appolinaris, Römerquelle,…), and regularly swap with a mineral water high in sulfur (Vichy Catalan, San Pellegrino, Appolinaris…).

✅ Cold steeped Hibiscus tea with olive leaves

✅ Consume sprouted food, especially Mung bean sprouts, which are very high (in IPA)

✅ Ergothioneine (ET) is an ancient sulfur-based antioxidant that constitutes a normal mechanism in our redox defense system. By eating an oyster or porcini mushroom, BIOS replenishes your thiol pool and accumulates ET daily in oxidative-prone tissues.

✅ 1 Beetroot NO shot (sports) per day or beetroot juice + a daily dose of ~250g high nitrate vegetables, of the 10 most nitrate-rich foods on the planet, leafy greens hold six of those top spots; round lettuce (butterhead lettuce), spinach, rocket, are very high, there’s Romain and oak leaf lettuce, garden cress or watercress, there’s radishes, celery, endive, bok choi, or parsley, fresh basil, cilantro, rhubarb. Blend these into shakes or create a mixed soup. (the shakes preserve the nitrates better though

✅ Fermented cheese like camembert contains a brain booster known as beta-lactolin. There are antioxidant networks in milk that put its consumption on par with that of healthy plant foods. They hit fat-soluble targets that offer different protection. It can raise endogenous glutathione levels, including in the brain. (non-industrial) Milk is a superfood. Raw cheese could deliver the same effects. Blue Zone Sardinians and Nicoyans receive a whopping 25% of daily calories from dairy.

✅ As with fermented cheeses, the other non-dairy fermented foods, with the interplay of the microbiome, appear to be potent neuroprotectors due to various modulations among the HPA axis (Binna Kim, 2016). Humans and many other species have genetic adaptations to fermented foods. A review of 45 studies shows FF improves memory and slows cognitive decline in animals.

✅Include betaine sources in your diet, drink beetroot juice, and eat quinoa, and spinach

✅ Biotoshi’s sulfur-enhanced garlic

✅ Consume flax seeds high in ALA and in a unique type of polyphenol (ligands)

✅CONSUME GRASS-FED MEATS FOR ALA AND DPA

✅ Consume natural or ALA-enriched animal-based foods

✅ Include high-choline foods in the diet found in eggs, liver, brains, chicken breasts, grass-fed beef, wheat germ, shitake, edamame, cod, and shrimp

✅ CONSUME MARINE FOODS

To reach proper circulating omega-3 levels in the blood, try to get a daily intake of 1 to two grams ω3 a day on average. This means consuming fish two times a week minimally, and ideally three times a week, depending on ω−3 levels of either you or the fish consumed to maintain the ω3-index. Remember that not all fish can create their own DHA, some are dependent on their diet of phytoplankton. Pick fatty fish.

Mackerel offers up to 5 grams of Omega-3 per 100 grams. Maatjesharing, a Dutch delicacy known for its tender and flavorful profile, involves partial predigestion by the fish’s pancreas enzymes and provides about 2.5 grams of Omega-3 per 100 grams. Wild-caught salmon, celebrated for its taste and nutritional value, contributes approximately 2.5 grams of Omega-3 per 100 grams. Lastly, sardines, small but mighty, pack about 1.5 grams of Omega-3 per 100 grams.

✅USE OLIVE OIL FOR COOKING

✅ Drink low quantities of raw dairy or sheep milk occasionally in your diet, as in the Blue Zones. If you can source it from a verifiably safe producer. If not possible, a high-quality, enriched infant formula might be the next best thing.

✅ Walnuts or pine nuts daily for omega-6, sunflower seeds are also possible but might cause acne with frequent consumption

✅For ARA, try to consume high-quality chicken with skin, don’t omit meat, eggs, dairy, and fish from your diet, and take one low dose of ARA as an isolated supplement per week if your diet moderates such foods

✅ Consume mussels once a month for ethanolamine plasmalogens (or more, but these are very high in trace minerals and very high in iron)

✅Make sure to consume heart once a month for choline plasmalogens, beef, lamb, and hare are less efficient addons

✅ Create staple foods of eggs, soybeans, beef, liver, milk, and chicken breasts and marine sources as a good source for phospholipids

✅ Drink around one serving of alcohol daily

✅ Drink coffee during the day (an important source of melatonin during the day), at least one of these should contain caffeine (an antioxidant and provides a healthy microbiome metabolite)

✅ Chlorophyll rich powders: Moringa, cereal grasses like wheatgrass, or chlorella, taken every day in the morning before going outside (recycles CoQ10 to the Ubiquinol form)

✅ Consume seaweed regularly, BIOS prefers Wakame for safety issues

✅ Wheat bran

✅ Consume red or pink watermelon regularly, or cooked tomatoes, for example, cook “passata” in the microwave and pretend it is tomato soup, add olive oil to the tomatoes for better lycopene uptake

✅ Consume Papaya for beta-carotene preferably or carrots are a good runner-up, but don’t drink carrot juice because a toxic substance is formed after juicing and storing

✅ Zeaxanthin = almost no foods have it, except cooked corn (200 mcg/100g), egg yolks (216 mcg x 3 bioavailable: 650mcg/100g), and orange bell peppers (1600mcg/100g)

✅ Dunaliella Salina whole algae powder is a top source of Beta-Carotene, but it might be too much on an already healthy diet. Also, use chlorella and spirulina (not from China and only organic) sparingly.

✅ BIOS Carotenoid Health Index, Alpha-Carotene: Carrots (uncooked) Beta-Carotene: Sweet potato (cooked) Cryptoxanthin: Papaya (uncooked), orange bell peppers Lutein/Zeaxanthin: Kale (cooked), eggs, spinach, watercress Lycopene: Tomato sauce (cooked), fresh watermelonAstaxanthin: Salmon (cooked), krill oil supplement

✅ Baobab powder

✅ Consume 50 grams of black or red quinoa a day or less, and/or take between 20-700mg of farmaceutical grade E20 (ecdysterone)(BIOS101) and/or from CYANOTIS, SUMA ROOT, AJUGA, MARAL ROOT, OR LUZEA plant extracts, take this in the morning together with your protein dose

✅ Bone stock

✅ Insects like mealworms and others

✅ Biotoshi’s citrus peel ice cubes

✅ A handful of nuts and seeds, a portion of beans and pulses, and whole grains daily, green leafy vegetables and other vegetables

✅ Natto (source of Bacillus species, vitamin K2, glycosaminoglycans)

✅ Bresaola with a tall glass of water (salt loading for sports performance, essential amino acids, non-essential amino acids, peptides, polyamines, probiotics)

DIET PROTOCOL

✅ A foundation of as many different botanical plants as practically possible

✅Traditional fermented foods, f.e. raw cheese, Kefir, Natto, Miso, and kombucha

✅ Centered around whole foods, or processed foods that biophysically act like whole foods, f.e. whole grain pasta

TOOLS

✅Use red light and NIR therapy devices for 10-15 minutes every day (increase circulating cellular and mitochondrial melatonin levels during the day)

LIVING CONDITIONS

✅ Warm climates with temperatures between 20-30°C, if possible above 26°C, during most of the year. Mild winters if any at all.

✅ Cold exposure: take a cold shower for 30 seconds, and limit central heating to 14-15 °C for the bulk of the day during fall and winter, resetting your thermal comfort zone closer to outside temperatures to activate certain genes, cells, and metabolic effects.

BIOS RECIPES

• Biotoshi’s Tomato Soup → Buy a bottle of passata, which is raw strained tomatoes without the seeds or skins. Add some to a soup bowl and nuke this until boiling. Now add Mediterranean spices to this and some olive oil and drink this as a daily soup. This is great for antioxidant power after or before exercise, a potent anti-cancer, and leads to more muscle mass. More on this later.

• Biotoshi’s Shakshouka→ North African Maghrebi dish of eggs poached in a sauce of tomatoes, olive oil, peppers, onion, and garlic, commonly spiced with cumin, paprika, and cayenne pepper. Remember that people who eat eggs have higher levels of carotenoid pigments in their eyes, this is because the animal-based carotenoids have such superior bioavailability, eggs are also high in fat and the carotenoids are fat soluble. This traditional dish already has all the ingredients, you can add eggs, spinach, and parsley, orange bell pepper if need be, tomato sauce, olive oil. Can cook this once a week and eat it during the rest of the days. Carotenoid flux.