Improvement Warrior Optimal Journal- Entry #22

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
Mindtamer Blog


Entry #22 Wednesday 12.5.18

Been away from journaling for a few days. Very busy at the gym and home office. Decided that I’m going to take Jim Laird’s advice and add some black lights to the studio. There is 3 sections of lights and I usually have the middle section completely off, sometimes I don’t use them at all if the sun is out which hasn’t been often lately.
Cold adaption for my hands and especially finger is really hard. This morning for morning sun was really bad. Any tips??
Starting to come with ways to teach my clients about what I’m doing. Been teasing enough 🙂
I’m completely healed of the cold now.
Was just a brief moment in time while driving about 5 minutes, otherwise nothing.
4 sessions for 48 minutes
Cold Tub:
14:24 at 36.6 degrees.
4 day streak right now.
Cold shower:
2:07 right after cold tub.
5 rounds of heavy bag: 2:00/1:00
5 rounds of :45 of
1. Waiter walks with 24 kg kettlebells
2. battle rope (various moves)
Nutrition: Intermittent Fast 23.25 hours. 
2554 calories |152 protein | 29 carbs (18 net) | 204  fat
Meal 1:  Salmon Scrambled Eggs 
Meal 2: Ocean Perch Scrambled Eggs and Keto Ice Cream
Meal 3:
Psoas Smash, Couch Stretch, Shoulder Stretch with bands.
Wim Hof Breathing
Finished Cold Thermogenesis 6, started 7.
Epi-Paleo Rx
School Of Greatness Podcast and Ben Greenfield.
13000 IU D and K
2000 vitamin C
Magnesium 400
8 gram cod and salmon oil.
1040-430 am | 5 hr 50 minutes.
blue blockers:
All day

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