Performance

#18: Dan Brulé – breathing for self-healing and top performance

Dan has personally trained more than 150,000 people in over 60 countries to use breath and breathing for self-improvement, self-healing, and spiritual awakening. He has trained Olympic athletes, elite warriors, and martial artists. He coaches leading medical experts, corporate executives, and peak performers including Tony Robbins. He is the author of several books including “Just Breathe: Master Breathwork for Success in Life, Love, Business and Beyond.” He shares some of his wisdom about breathing and concrete techniques in this episode.

Show notes:

3.02: What the best way to breath is

4.10: Working with Tony Robbins

5.20: What Breathwork help with

7.02: Why awareness is so important

10.00: Different breath techniques and how to get rid of the pain

12.15: Triangle breathing

13.40: Letting go through breathing

15.20: 70% of toxins are released through the breath

17.40: Breathing into different parts of the body

22.00: Science and medicine is catching up on old wisdom

23.02: Group flow might be the next thing western science will catch up on

25.20: Circle breathing

27.10: How to breathe in the morning “sniff and poo”

 

Recommendation from Dan:

Become conscious of your breath

 

Links to mentioned people:

https://www.tonyrobbins.com/

 

Links to Dan:

https://www.breathmastery.com/

http://www.justbreathebook.com/

https://www.instagram.com/danbruleofficial/

https://www.facebook.com/DanBruleBreathmastery/

#17: Martin & Artur – How to breathe for optimal energy and performance

Martin Petrus and Artur Paulins are both Wim Hof Method certified instructors and teach different breathwork techniques around Europe. They share some of the latest research and very concrete techniques for breathing optimally whether you’re an athlete or looking to improve your energy and health.

Shownotes:

0.40: Artur’s journey into breathwork

1.03: Martin’s journey into breathwork

2.40: Why breathing is important

5.50: Whether you should breathe through your mouth or nose

7.08: How to breathe when doing high-intensity exercise

10.12: Good techniques for breathing

11.20: Diaphragm breathing

13.20: Technique for breathing after an exercise: Legs up against the wall

16.30: Is breathing in slowly and breathe out slowly really such a great technique?

20.40: Tips for holding your breath longer

22.30: Wim Hof breathing

27.05: What to do when you work in an office and hardly move

28.18: Breath light technique

32.02: What to do when breathing through your nose feels hard

34:00 Duct taping your mouth?

36:03: Artur’s other routines for being the best version of himself

37.25: Martins other routines for being the best version of himself

38:02: Tips for getting the most benefit out of a sauna

39.30: Cold exposure

44.30: Box breathing

 

Links to selected resources:

https://oxygenadvantage.com/

 

Links to people mentioned:

https://www.wimhofmethod.com/

 

Links to references and studies:

Oxygen cost of exercise hyperpnea: implications for performance: https://www.ncbi.nlm.nih.gov/pubmed/1601791

Suffocation and respiratory responses to carbon dioxide and breath holding challenges in individuals with panic disorder: https://psycnet.apa.org/record/2006-03151-011

Transcutaneous carbon dioxide application accelerates muscle injury repair in rat models.: https://www.ncbi.nlm.nih.gov/pubmed/28210805

https://en.wikipedia.org/wiki/Central_governor

The effects of nasal breathing on exercise tolerance: http://eprints.uwe.ac.uk/7545/

Nasal nitric oxide in man: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1745376/

Physiology and pathophysiology of blood volume regulation. The Spleen: https://www.ncbi.nlm.nih.gov/pubmed/10175155

Ventilatory control in the athlete: https://www.ncbi.nlm.nih.gov/pubmed/5538798

Effects of prolonged physical training on ventilatory response to hypercapnia: https://www.ncbi.nlm.nih.gov/pubmed/3269045

Spleen volume and blood flow response to repeated breath-hold apneas: https://www.ncbi.nlm.nih.gov/pubmed/12819225

Increased erythropoietin concentration after repeated apneas in humans: https://www.ncbi.nlm.nih.gov/pubmed/18097682

 

Final recommendations from Martin and Artur:

  • Martin: Do some kind of breathwork. A simple way can be box breathing which is used by navy seals and athletes
  • Artur: Use the Wim Hof breathing followed by a mindfulness and awareness practice

 

Links to Martin and Artur:

https://www.instagram.com/martinpetruslondon/

https://www.facebook.com/nicecollectivelondon/

https://www.instagram.com/arturpaulins/

https://www.nicecollective.net/events-1/wim-hof-method-copenhagen-by-artur-paulins?fbclid=IwAR2Crbu_PaMWH8p9ypPj9UpogtS6FwtoLKsu3aRrVAK_JMIvq6Q-I-XCTlc

#16: Dr. Olli Sovijärvi – Concrete steps to getting better deep sleep

Olli Sovijärvi is a medical doctor and biohacker. He is co-author of “Biohacker´s Handbook” which a new book on biohacking with more than 1500 references. He is also co-founder of Biohacker Center and Biohacker Summit. He shares why he got into biohacking and how you can improve your deep sleep. He was also so kind as to provide a discount code for his new book. Just type “10OFF” when checking out. I don´t get an affiliate for promoting it but the book is fantastic. I can really recommend it!  

 

Show notes:

2.20: Ollis story from being a medical doctor to leaving the established system to finding a better way

5.05: Going deep into deep sleep

8.05: Genes that have an effect on your sleep

10.00: What DNA test to take

11.10: What to do to get good sleep

12.50: When to get your blue blocking glasses on

14.36: What temperature to sleep in

16.16: EMF and grounding

17.50: Ideal time to do sauna before sleep

21.10: Infrared sauna vs normal sauna

21.45: Difference on sauna that burns wood and runs from electricity

24.55: The nutrition and supplements that works well for sleep

30.22: Eating once a day

36.30: How to track sleep

49.40: How meditation can be key to better sleep

50.40: Honing before bed or not

52:29: Kiwis before bed or not

 

Final recommendations from Olli:

Be curious. Become the master of your own health. See yourself as an experiment.

 

Links to selected resources:

https://www.instagram.com/biohackingbook/

https://new.biohackersummit.com/

https://biohackingbook.com/

https://biohakkerit.fi/english/

 

Links to Olli:

https://www.instagram.com/ollisovijarvi/

https://www.facebook.com/Olli.Sovijarvi

#14: Danni Liljekrans – Five steps to give better feedback

Danni Liljekrans is a feedback expert and coach. He started a consultancy called “Bedre Feedback” (Better Feedback) where he helps companies get better at giving feedback. Danni shares some of his strategies and tips for giving and receiving feedback.

Show notes:

1.30: How Danni got into feedback

3.10: Why feedback is important

6.50: How to give good feedback

8.08: What happens in the brain when we receive feedback

9.15: The Burger Model and whether to use it or not

11.10: The model Danni use for giving feedback

12.20: Why it can be so hard to receive feedback

12.42: How to receive feedback

13.50: Why you should not get feedback from everyone

14.54: The 3 different ways we reject feedback

17.30: The five steps when giving feedback

19.00: Giving feedback to emotional people

25.00: Receiving feedback in a good manner

25.50: The 3 buckets of feedback

27.10: Giving feedback in a difficult co-founder relationship

29.48: How to give a boss feedback

31.15: What to do when you ask for feedback and don´t receive it

33.00: How to give your spouse good feedback

36.50: Who Danni gets inspired by

37.50: How to get help with feedback

 

Final recommendations from Danni:

More than half of us believe we are better than average which is theoretically impossible. We have a tendency to overestimate our self. When doing personal development: Ask what is one thing I don´t know about myself. Ask people around yourself about feedback on that subject. Be curious about yourself.

 

Links to selected resources:

https://stoneandheen.com/

https://www.ted.com/talks/brene_brown_listening_to_shame/transcript

 

Links to Danni:

https://www.linkedin.com/in/dannililjekrans/

https://bedrefeedback.nu/

 

#12: Dasha Maximov – How to recover from a heavy brain concussion

Dasha Maximov is former M&A consultant turned biohacker after six concussions. She has started a female biohacker community and is the COO of Health Optimization Summit. Dasha shares how she has gone to dozens specialist and tried several biohacks to now finally getting her health back. She ends up with some tips for female health and what test to get as a woman to improve your health. This show notes provides a lot of scientific resources to go deeper into the proof behind some of the aspects that are often met with skepticism.

Show notes:

0.45: How Dasha got into biohacking

2.30: Six brain concussions and how that changed Dashas life

6.30: What a concussion is

8.30: Brain health hacks

9.14: Flickering light and why it is not good for you

10.20: Some of the different specialist Dasha went to

11.10. Why Dasha changed her diet from being a vegetarian to eating a lot of fish

12.13: The fish that Dasha eat

14.30: Light, grounding and non native EMF

16.00: The importance of light

19.50: What grounding is and why it is good for you

23.00: Non native EMF

24.48: How being electro hypersensitive is now recognized as a condition in the UK

26.00: Whether you should sleep with your phone next to you or not

28.03: How big of a difference does EMF really do?

30.02: Dashas setup for the bedroom

34.30: How the regulation of mobile phones was made and why that is a problem

36.15: Airtube

38.10: Hyperbaric Oxygen Therapy

40.02: Starting a Female health community

41.20: Where to start when looking into female health

44.01: What test to get as a women

47.00: Health Optimization Summit

 

Final recommendations from Dasha:

  1. Start getting DHA
  2. Get the sunlight in the morning and block blue light
  3. Stop or eliminate Non EMF

 

Links to selected resources:

https://www.facebook.com/groups/biohackingwomen/

https://growthisland.io/8-andy-mant-why-different-types-of-light-might-be-messing-up-your-health-what-to-do-about-it/

https://jackkruse.com/

https://www.healthoptimisation.com/

Erica Mallery Blythe – Researcher on EMF. She was featured in the documentary, Resonance, Beings of Frequency: https://vimeo.com/54189727

– Children & EMF: https://www.radiationresearch.org/articles/dr-erica-mallery-blythe-electromagnetic-radiation-health-and-children-2014/

– More info about Electrohypersensitivity

https://www.radiationresearch.org/images/rrt_articles/Dr_Erica_Mallery-Blythe_EHS_A_Summary_Working_Draft_Version_1_Dec_2014_for_EESC_Brussels.pdf


Reference on Grounding

– Metanalysis of Grounding from 2012: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/

– Grounding and Mood: Improved Mood after grounding for >1 hour (2015 study): https://journals.sagepub.com/doi/abs/10.2466/06.PR0.116k21w5

– Analysis of Ion Flow between Human Body and the Local Ground (honor thesis explaining what grounding is; more informative rather than research, but interesting nonetheless): https://scholars.unh.edu/cgi/viewcontent.cgi?article=1015&context=honors

– Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons (2012 study): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/

– Grounding improves vagal tone in preterm infants and improves resilience to stress in preterm infants (2018 study): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5542808/

 

Reference on Non Native electric fields

There are loads of references I could send you, these are probably the top ones:

– Good, easy to read, and practical book about nnEMF from my friend Nick Pinaeault — The Non-Tinfoil Guide to EMFs: https://amzn.to/2Dv20dq

– Wi-Fi – New meta-analysis paper by Prof. Martin Pall (2018) – The paper summarizes the various health effects found to be caused by WiFi. Wi-Fi is an important threat to human health: https://www.sciencedirect.com/science/article/pii/S0013935118300355?via%3Dihub

– Cancer from Cell Towers – Meta Analysis Paper- Yakymenko et al (2011) – a good summary of studies that show that wireless radiation from cell towers and radars have severe adverse effects. Long-Term Exposure to Microwave Radiation Provokes Cancer Growth: Evidences From Radars and Mobile Communication Systems: https://www.ncbi.nlm.nih.gov/pubmed/21716201

– Reduced Sperm Count – Zilberlicht (2015) –  Dozens of studies prove beyond a doubt that wireless radiation adversely affects the sperm. Habits of Cellphone Usage: https://www.rbmojournal.com/article/S1472-6483(15)00300-4/fulltext

– Oxidative Stress Mechanism – Meta Analysis Paper – Yakymenko (2015) – This study shows that 93/100 studies show that wireless radiation causes oxidative stress, a mechanism that can lead to cancer, non-cancer diseases and DNA damage. This study disproves the wireless industry’s misleading statements that there is no mechanism by which non-thermal levels of wireless radiation can affect the body. Oxidative Mechanisms of Biological Activity of Low-Intensity Radiofrequency Radiation: https://www.tandfonline.com/doi/abs/10.3109/15368378.2015.1043557?journalCode=iebm20&

 

Video with a meter and phone next to it where it is turned on, turned off etc.

Here is a simple video on this: https://www.youtube.com/watch?v=_4XKNeOtzl4

 

Airtube

https://emfacademy.com/best-air-tube-headset/

Note, read page 139 of the Non Tinfoil book re: bluetooth devices… specifically footnote 422 – “In one case, EMF expert Michael Neuert reports having measured levels of RF radiation emitted by a Bluetooth earpiece which were 7 times higher than the levels emitted by a cell phone. Yikes.”

Links to Dasha:

https://www.linkedin.com/in/dashamaximov/

https://www.instagram.com/_dashofhealth/

 

#11: Dr. Imran Rashid – How to live in a highly digital polluted world and get the most out of technology

Imran Rashid is a medical doctor with a specialization in Family Medicine. He is also a IT entrepreneur. And bestselling author now out with the new book “Offline”. He is currently one of the most sought after speakers in Denmark when it comes to healthy use of technology. Imran shares how to stay away from digital pollution and get the most out of technology.

Show notes:

1.06: How Imran went from being a Medical Doctor to an IT entrepreneur

3.45: Being pro-technology and pro-human

6.05: What you do when your young daughter ask to get a smartphone

8.05: Is social media good or bad for you?

11.24: Understanding stress

14.00: How often do you think about your work after you leave work?

14.45: Why screen time is not the right thing to focus on

15.43: Digital pollution

18.03: How our brain is changing with the use of technology

21.02: Exercise you should try at home

27.03: How much screen time the founder of Snapchat allow his kids

28.30: Acknowledging that we have limited control over our brain

30.01: Digital self-defense

31.40: Imran’s background screen on his phone

32.30: How to change behavior

38.01: How Imran gives his kids veto to get his attention

38.30: How Imrans kid got introduced to using a smartphone and how he got smartphone restrictions on his daughter’s school

40.02: Friday apps

42.31: Imran’s rule for posting on social media

45.02: Do the ones you love know or do they feel they are loved

53.01: Why long hugs can make a difference

54.26: The WE hormone and ME hormone

 

Final recommendations from Imran:

Deep and meaningful relationship is key to happiness

 

Links to selected resources:

https://www.amazon.com/Offline-Smartphone-Social-Media-Stress/dp/0857087932

https://en.wikipedia.org/wiki/Daniel_Kahneman

https://humansbeforetech.com/

 

Links to Imran:

https://www.linkedin.com/in/imranrashid/

https://drimranrashid.com/en/

#10 Kartik Sreenivasan, Ph.D – The newest research on neuroscience and how you can use that in your life

Kartik Sreenivasan is an expert in psychology and neuroscience. He has a bachelor in psychology from Yale University and PhD in Neuroscience from the University of Pennsylvania. He has been aResearch Assistant at Yale University, guest lecture at the University of Pennsylvania, Postdoctoral Research Fellow at the University of California, Berkeley and now works as an Assistant Professor of Psychology at New York University Abu Dhabi. Kartik shares insight from the newest research on neuroscience and how you can use that in your life.

Show notes:

1.07: Kartiks way into psychology and neuroscience

2.04: What neuroscience is

2.46: Difference between short term and long term memory

5.13: Executive function and short term memory

6.50: How much data you can keep in your mind

8.02: How to remember more things

9.04: The memory palace technique

12.08: The connection between the microbiome and brain  

16.26: How to use the new knowledge about the brain

17.52: How our view of the view is very limited

20.10: How our long term memories are distorted

21.30: The problem with eyewitness testimony

22.02: How we can manipulate with memories

23.04: Why it is a good thing we can change our memories

25.36: New research on consciousness

34.01: The importance of being social for your brain health

 

Final recommendations from Kartik:

  • Find something you do that gets you so excited you can get other people excited about it.
  • When you start to feel really comfortable professionally it is time to move on to keep challenging yourself   

 

Links to Kartik:

http://sites.nyuad.nyu.edu/faculty/sreenivasan/

Twitter: @sreenivasanlab

#9 Espen Hjalmby – Quantum Living: Setting goals aligned with your Soul’s expression to optimise the function of body, mind, and spirit

Espen Hjalmby is many things. A Doctor of Chiropractic. A health expert. A Ninja Warrior. An entrepreneur. And an internationally recognized personal development expert. He is a fantastic and positive inspiration despite encountering many difficulties throughout his life; such as losing his brother when he was 8 years old, his sister being born paralyzed and breaking both his legs in an accident and then contracting an infection at the hospital which nearly cost him his life. Espen shares how he has gone through difficulties and resurfaced stronger than ever. And how you can as well!

 

 

Shownotes:
2.21: Understanding movement
4.01: Espen’s story of near death and turning his life around
5.45: Interpreting life events
7.56: Almost dying in hospital
8.32: Being a victim or seeing the growth in situations
11.02: Becoming free in situations of challenge
13.10: Modern medicine and other forms of medicine
13.55: Quantum living
20.45: How to live with an open heart
21.46: How to let go of guilt and shame
23.37: Letting go of the past
25.54: The important influence of friends, role models, and coaches  
27.23: Finding a mentor that you resonate with
29.10: Empowering yourself
32.01: What epigenetics is and what it means for you
33.12: Placebo or the power of the body to heal itself
37.56: History of epigenetics  
43.19: The Wheel of Life

 

Links to people mentioned:

Preston Smiles: http://prestonsmiles.com/main.php

Tony Robbins: https://www.tonyrobbins.com/

Marianne Williamson: https://marianne.com/

Louise Hay: https://www.louisehay.com/

Bruce Lipton: https://www.brucelipton.com/

 

Links to selected resources:

https://www.drespen.com/programs/7-days-to-ninja-your-life/

 

Final recommendations from Espen:

Ask yourself: When you are at the end of your life, at your deathbed and you place both hands on your heart and you ask: Did I do everything I could, with everything I had? Then what do you then need to do right now to be able to answer yes?

 

Links to Espen:

https://www.drespen.com/about-dr-espen/

https://www.instagram.com/dr_espen/

https://www.facebook.com/drespenhjalmby/

https://www.youtube.com/channel/UCb2-JHEU23noJo-ZB9GymTQ

https://www.linkedin.com/in/dr-espen-hjalmby-356aab37/

#8: Andy Mant – Why different types of light might be messing up your health & what to do about it

Andy Mant is a biohacker and entrepreneur focused on the effect of light on our health. He founded Blublox which sell blue blocking glasses. He goes into detail about the effect of artificial light, the importance of natural light and how we can improve our health by being aware of these mechanisms.

Shownotes:

  • 0.45: How Andy got into biohacking
  • 2.00: What circadian rhythm is
  • 3.20: Why light is important
  • 3.45: Hormones regulated by light
  • 5.20: Good and bad light
  • 7.21: Getting natural light first thing in the morning
  • 10.25: Sleeping with a sleep mask
  • 12.08: Why looking through windows is not enough
  • 12.48: Lux of light
  • 15.25: Whether to use a wakeup lamp or not
  • 16.26: Why incandescent red light bulbs are good for your home
  • 17.06: The effect on your hormones from the pulsing of light
  • 18.03: What kind of light you should have in your home
  • 21.01: Is sunscreen actually bad for you?
  • 22.04: Why sun exposure to the skin is so important
  • 28.00: How to navigate light when you are also living a normal light
  • 30.01: Why you should get blue blocking glasses and what to look for
  • 34.04: Fitbit and its effect on your sleep
  • 34.35: The oura ring
  • 37.35: Striking a balance with doing the “right” healthy chose and being social
  • 39.04: Blublox
  • 42.09: Collaboration with the Australian national football team

 

Links to people mentioned:

https://jackkruse.com/

https://www.linkedin.com/in/jason-dr-jason-fung-43939957/?originalSubdomain=ca

 

Links to selected resources:

Light and Health Facebook group: https://www.facebook.com/groups/135133877132861/about/

https://www.facebook.com/BLUblox/

https://www.instagram.com/blubloxofficial/

https://www.re-timer.com/

https://ouraring.com/

 

Final recommendations from Andy:

  • 1. Get outside and watch the sunrise every morning
  • 2. Invest in a good quality blue blocking glasses that block up to 550 nanometers
  • 3. Eat a good quality seasonal diet

 

Links to Andy:

#7: Michael Auchenberg & Johannes Hoseth – 3 simple tricks on how to break habits which are backed by science

Michael Auchenberg is a health entrepreneur and Human Physiologist and Johannes Hoseth is a Design Psychologist. Michael co-founded Tiba which helps people break habits and Johannes works with the behavioral design in Tiba to help individuals break habits. They share very concrete and easy implementable techniques on how to break and build habits.  

 

Shownotes:

  • 1.40: Why habits are important  
  • 3.30: What habits consist of
  • 6.00: How to work with habits
  • 6.48: Simple way to break a habit or craving
  • 7.35: Easy trick to eat less
  • 9.00: The importance to stop and notice feelings when habits occur
  • 10.54: The Marshmallow experiment
  • 11.03: Is willpower a limited resource or not
  • 14.30: One way to build habits
  • 15:00: Building one or many habits at the same time
  • 17.15: How long does it take to build a habit
  • 19.00: Implementation strategies for habits
  • 21.38: The power of reminders and ques for habits
  • 23.00: Trick to watch less Television
  • 27.10: The story behind Tiba. and how it works
  • 32.00: How you can get involved in a habit study with Tiba.
  • 34.05: Earlier study results from Tiba.

 

Links to selected resources:

 

Final recommendations from Michael og Johannes:

  • Be curiously aware, take time to notice and experiment

 

Links to Michael and Johannes:

https://www.linkedin.com/in/mauchenberg/

https://www.linkedin.com/in/johanneshoseth/

http://tibalife.com/

https://www.facebook.com/Tibalife/

info@tibalife.com