Improvement Warrior Optimal Journal- Entry #15

The following is a journal that I am keeping to track my progress as I attempt to make myself the best version of me. My intent of also blogging it is to show people that being the ultimate healthy version of you does not just mean changing your nutrition and working out.

There is a lot of other things that go into it. I am not like most other Coaches and Personal Trainers, or nutritionists, or health practitioners out there. I first consider myself a biohacker.

Definition of a bio-hacking: Do-it-yourself biology, biotechnological social movement in which individuals and small organizations study biology using the same methods as traditional research institutions.

I recently implemented something in late September that took my health and energy to a whole new level. I used to think I was a 10 in health most days before I started this, now I realize I was probably only around 7-7.5.

I will be alternating this blog journal on my other blogs. I will post the links below once I have them all.

Improvement Warrior Blog

LBN Online Blog

Entry #15 11.19.18

Didn’t have a lot of time for much today but was an awesome day.  Had a 515, 6, and 945 am class. Then a mini-consult, then my workout, then off to doctor’s with wife, then back home to eat then back to the gym for another consult and 3 more classes.
Started feeling a little tingle in my throat yesterday which got worse today, leading to runny nose. Feel a lot better when get into the cold and do Wim Hof Breathing, so will continue with protocols and maybe just back off a bit on training tomorrow.
Morning sessions cut off due to rain. Which it did again all day long.
4 sessions for 30 minutes.
Cold Tub:
Contract shower:
All indoors
1. Hip Thrust 70%- 4 x 9 @ 385
2. Back squat 70%- 4 x 5 @ 230
Stopped there because was feeling off.
Calories 3443, 131 p, 115 c (66 net), 281 f
Meal 1: Smoothie
Meal 2: sardine ‘salad’, keto ice cream, leftover keto chocolate cake, bulletproof bone broth, bulletproof adaptogen drink. 
Meal 3: Smoothie and adaptogen drink and spice drink. 

Couch Stretch
Scapula Smash
Wim Hof Breathing 4:00
Gray Cook Compendium
Ben greenfield Podcast
Vitamin D: Sun none- Tuesday is last day for Vitamin D here until January 20. 27000 IU
Magneisum 800 mg
Vitamin C 3000 mg
Multi x 2
Cod x 4
1020-430: 6:10
blue blockers:
All day again.

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