Many people often ask me how I manage to age so slowly, both physically and mentally. The truth is that I've tried many things over the years: I regularly update a program that combines nutritional strategies, healthy habits, and biohacking techniques to promote sustainable well-being and optimal performance. My current program is the result of trial and error, and I continue to refine my dietary habits and other practices. Having always been fascinated by the possibility of proactively optimizing my health and well-being, I've developed a health protocol that allows me to maintain exceptional energy and vitality, even as my friends of the same age start to feel the effects of aging. This protocol is based on the idea that my body is capable of constantly regenerating and renewing itself, provided I give it the right nutrients and conditions.
After moving to Thailand, I abandoned 100% organic food for non-organic products, but I began to react very negatively to the chemical residues and additives present in local food and restaurants. Indeed, the environmental difference between France and Thailand, particularly in terms of food regulations (such as pesticide residue levels and synthetic additives), contributed to triggering reactions in my gut, and over time, in my nervous and muscular systems. Having chosen organic food for many years, I paid the price in some ways: I started to get sick more and more regularly as soon as I exposed my body to certain foods, as my body immediately rejected any chemical or industrial poison. Certain additives, such as emulsifiers like carboxymethylcellulose, preservatives, or pesticide residues, can cause intestinal inflammation, dysbiosis, and even extra-intestinal symptoms such as anxiety and tingling sensations in some people.
I often wondered how people who primarily eat industrial, processed food, rich in pesticide residues and synthetic additives, manage not to immediately feel the negative effects on their health. The truth is that their body develops a kind of insensitivity, an anesthesia that prevents them from perceiving the damage caused by these toxins. But in the long term, the consequences are disastrous. Chronic systemic inflammation triggers a cascade of chain reactions that affect their physical, psychological, and emotional health, and even accelerate aging. People who eat this way may experience chronic fatigue, sleep disorders, and concentration problems. The statistics are alarming: cardiovascular diseases, diabetes, neurodegenerative diseases, and cancers have become legion. It is primarily chronic inflammation caused by our modern lifestyle, characterized by the consumption of industrial foods from intensive chemical agriculture, among other things, and stress, that is at the root of many diseases, as it systemically damages the entire living organism.
My initially negative experience in Thailand was a trigger for changing many things, with more than positive results since: I've selected a set of supplements and practices that aim to reduce inflammation, stimulate cellular regeneration, optimize my vital systems and mental health, and maintain overall health. For example, I use supplements such as Nicotinamide Mononucleotide (NMN) to boost cellular energy production, probiotics to support gut flora, or omega-3 fatty acids to improve my cardiovascular health. I also practice daily meditation, intense physical exercise, and thermal therapies to stimulate my body, improve my mental clarity, and strengthen my body.
If you're ready to take control of your health and try to improve your quality of life, I hope to be able to provide a modest help with this article by sharing my current protocol.
Overcoming limits without breaking:
The Law of Hormesis
The Law of Hormesis is a biological phenomenon that describes how small doses of a substance or stress can have beneficial effects, while higher doses can be harmful. This means that a little stress or substance can be useful, but too much can be dangerous, such as a little exercise that strengthens the immune system, but too much exercise that weakens it.
To benefit from the positive effects of the Law of Hormesis, it is essential to find balance in different dimensions of your life. For example, in terms of physical exercise, regularly engaging in sports that slightly exceed your limits can improve your cardiovascular health and strengthen your bones and muscles. However, doing too much exercise can lead to injuries and health problems. Similarly, consuming high-quality, nutritious organic foods can promote health, while eating mostly industrial, processed foods will undoubtedly lead to disease in the long term. But consuming too many "healthy" products can also lead to problems when you ingest "poisoned" food. That's why I've reintroduced about 10-20% of industrial or chemically treated food into my diet, in moderation, which allows my body to easily detoxify since it's used to it.
The Law of Hormesis not only applies to physical health, but also to personal growth, psychological resilience, and the development of new skills. Indeed, stepping out of your comfort zone is inevitable if you want to strengthen your body, learn new things, meet new people, and develop new skills. You can stimulate new neural connections by practicing "brain gym", learning a new language, or taking courses. You can also meet new people by participating in social events or joining clubs or associations. In short, breaking the routine is essential to continue evolving and counteracting cognitive aging. Listen to your body, vary your activities, practice moderation, and take care of your environment. By creating an environment that supports you and allows you to feel good, you can improve your health and well-being.
In summary, the Law of Hormesis is a key principle for holistic health that consists of finding a balance between stimulation and relaxation, between exceeding your limits and taking the time to recover. By applying this law, you can improve your physical health, personal growth, and long-term well-being.
My Health Protocol
Here's an overview of my daily habits:
Intermittent Fasting
I practice intermittent fasting, which means I don't consume solid food or calorie-rich beverages for about 16 hours, typically between 8 pm and noon. This rhythm allows me to stimulate my immune system and trigger a natural anti-inflammatory process. In fact, intermittent fasting reduces chronic inflammation, improves insulin sensitivity, and increases stem cell production, which can contribute to slowing down cellular aging and preventing certain diseases. Additionally, this rhythm enables me to cleanse my intestine of toxic residues and reset my digestive system, which can improve my overall health and vitality.
NMN & Resveratrol
Upon waking, I start by savoring a cup of coffee, to which I add NMN (Nicotinamide Mononucleotide) and Resveratrol.
NMN is an essential precursor to NAD⁺, which plays a crucial role in cellular energy production and regeneration. By increasing NAD+ levels, NMN can slow down the effects of cellular aging and improve physical endurance.
Resveratrol, on the other hand, is a powerful antioxidant that protects cells from oxidative stress, supports cardiovascular health, and regulates blood sugar levels. It can also help prevent overweight and obesity, as well as menopause-related disorders. Finally, it has beneficial effects on cognitive health, helping to prevent the development of degenerative diseases like Parkinson's or Alzheimer's
Meditative Practices
Before starting my day, I dedicate about 1 hour to meditation, practicing Shamatha-Vipassana, which I received transmission and teachings from two Buddhist monks, one Thai and one Tibetan. Meditation is for me a contemplative dive and an eternally renewed rediscovery of the mind's mechanisms. It helps me let go and refocus, which has radically transformed my life. Studies have shown that meditation can reduce inflammation, improve brain function, and strengthen the immune system, but for me, it's first and foremost a practice of introspection, contemplation, and letting go that allows me to connect with what's happening in my mind and find inner balance.
Taking Care of My Intestine
At 10 am, I incorporate probiotics into my routine, just before my workout. Probiotics are beneficial bacteria that nourish the intestinal flora, promoting harmonious digestion and optimal nutrient absorption. But what few people know is that our intestine is often called the "second brain" due to its ability to produce neurotransmitters and influence our mood, concentration, and even decision-making. In fact, the enteric nervous system, located in the intestine, is composed of millions of neurons that communicate with the brain and influence our overall well-being. Unfortunately, this delicate balance can be easily disrupted by medications, processed foods, and antibiotics, which can destroy the intestinal flora and damage the enteric nervous system, leading to health problems such as constipation, diarrhea, mood disorders, and even neurodegenerative diseases. By taking care of my "second brain," I can optimize my overall health, physical performance, and even improve my mental clarity and concentration.
Fitness & Yoga
Next, I practice weightlifting 3 times a week in "resistance training", mainly using bodyweight + 2 times a week a mix of "high intensity cardio" (sprints + 20 minutes of "low intensity"). On the 6th day, I practice Yoga, which is essential for me to balance my body and mind. Yoga allows me to strengthen my flexibility, relax my muscles, and stimulate my blood circulation, which improves my cardiovascular health and resistance to injuries. But Yoga goes far beyond physical conditioning, as it also has a profound impact on my vital systems, such as my nervous system, hormonal system, and immune system. By practicing Yoga, I can regulate my stress, improve my concentration and mental clarity, and it even influences my emotions and mood. In fact, Yoga stimulates the production of neurotransmitters such as serotonin and dopamine, which are essential for maintaining emotional balance and a good mood.
After physical activities, I take care of my body by offering it:
A Plant Protein Shake to help with muscle repair and growth. Plant-based proteins are an excellent source of nutrients for muscles and can help reduce inflammation.
I add a spoonful of organic coconut oil, rich in medium-chain triglycerides, which quickly transforms into energy. Coconut oil has been shown to improve brain function and reduce inflammation.
And Collagen powder, a valuable ally for the health of my joints, skin regeneration, and strengthening of my connective tissues. Collagen is an essential protein for joint and skin health.
Natural Light and Swimming
Around noon, I expose myself to the sun for at least 10 minutes, which allows me to benefit from the beneficial effects of natural vitamin D, which is essential for maintaining good bone health, but it also plays a crucial role in regulating my immune system and mood. Vitamin D has been shown to reduce inflammation, improve cognitive function, and prevent certain chronic diseases such as cardiovascular disease and cancer.
To top it all off, I add a swimming session of 500m to 1km, which allows me to strengthen my cardiovascular system, develop my muscles, and improve my flexibility. Swimming is an ideal exercise for me, as it is low-impact and doesn't excessively strain my joints, while allowing me to work my body globally. Additionally, swimming has a beneficial effect on my nervous system, as it stimulates the production of neurotransmitters such as endorphins, which are responsible for the feeling of well-being and relaxation. By combining sun exposure and swimming, I can benefit from a multitude of beneficial effects for my body and mind.
Boosting Immunity & Soothing Inflammation
After lunch, my first meal of the day where I prioritize proteins and good fats (essential fatty acids), I finish this "low-carb" meal with an infusion combining turmeric, ginger, black pepper, and honey, which I consume with spirulina and Omega-3 fatty acids.
Turmeric, with its curcumin, deploys its anti-inflammatory and antioxidant properties. Studies have shown that turmeric can reduce inflammation and improve joint health (Journal of Medicinal Food).
Ginger stimulates my digestion and calms internal tensions. Ginger has been shown to have anti-inflammatory and antioxidant properties (Journal of Ethnopharmacology).
Black pepper optimizes the absorption of curcumin, amplifying its benefits. Black pepper has been shown to have anti-inflammatory and antioxidant properties (Journal of Agricultural and Food Chemistry).
Honey sweetens the mixture with its natural sweetness and antimicrobial properties. Honey has been shown to have antibacterial and antifungal properties (Journal of Alternative and Complementary Medicine).
Spirulina is a microscopic algae that has been consumed for centuries for its exceptional nutritional and medicinal properties. Rich in protein, iron, calcium, vitamins, and minerals, spirulina is considered one of the most complete and balanced foods on the planet. It is also rich in antioxidants and omega-3 fatty acids, making it particularly beneficial for heart health and the nervous system. Spirulina has also been studied for its anti-inflammatory and anti-cancer properties, and it is often used to support digestive and immune health. Additionally, spirulina is easy to incorporate into daily nutrition, as it can be consumed in powder, capsule, or tablet form, and can be added to smoothies, salads, or cooked dishes. Due to its numerous health benefits, spirulina has become a very popular dietary supplement among people seeking to improve their overall well-being and prevent chronic diseases.
Omega-3 fatty acids are essential fatty acids that offer a multitude of health benefits. They reduce inflammation, improve cardiovascular health, support brain function, and can even help prevent certain chronic diseases. Omega-3 fatty acids are also beneficial for bone health, skin, and hair, and can help reduce symptoms of depression and anxiety.
Otherwise, I also consume electrolytes throughout the day (living in a very hot country and being very active) and drink 4 to 5 liters of water per day.
Every month, I change my supplement routine after my meal with essential nutrients such as Vitamin D, Vitamin C, Zinc, Fish Oil, Magnesium, and B vitamins, etc
Detox and Relaxation in the Evening
At 7 pm, after my second meal where I incorporate complex carbohydrates like rice, I can consume whole grains that are unrefined and without added sugar, salt, or fat. Whole grains such as brown rice, quinoa, and whole grains can be a good alternative to industrial cereals (which are a dangerous poison). I've chosen Milk Thistle (also known as chardon-Marie). Thanks to its silymarin, it helps my liver detoxify and regenerate, protecting it from the aggressions of daily life. Milk Thistle has been shown to have anti-inflammatory and antioxidant properties.
Before Bedtime: I take a final care for my body with a combination of Dokudami and CBD oil:
Dokudami is an ancestral plant with anti-inflammatory and antiviral properties that support my immune system. (See my complete article on the subject)
CBD calms my tensions, reducing anxiety and offering me a deep and restorative sleep. This combination allows me to close the day gently, preparing me for a new beginning.
My Activities
Resistance Training: Weightlifting strengthens my body, increases my bone density, and stimulates my metabolism. Yoga, once a week, helps me find balance, flexibility, and realign my body.
Thermal Therapies: Once a week, spread over different days, I treat myself to sessions of Japanese Onsen, sauna, and cold bath (at 12°C) as well as ice bath immersion (at 5°C), which energize my circulation, attenuate inflammation, and offer my body a beneficial renewal.
Weekly Massage: It's a wellness ritual that can have a profound impact on our physical and mental health. It can reduce stress and anxiety, improve blood circulation, reduce pain and inflammation, and improve flexibility and mobility. Additionally, regular massage can also strengthen the immune system, improve sleep quality, and even reduce symptoms of depression and anxiety. By incorporating massage into our weekly routine, we can feel more relaxed, more energetic, and more in shape, which can have a positive impact on our overall quality of life.
Intermittent Fasting: As I mentioned, I've adopted a 16-hour minimum intermittent fasting routine every day for many years. This food pause allows me to regenerate my body, improve my mental clarity, and rediscover a more conscious relationship with food.
Semen Retention and Taoist Sexuality: Inspired by the teachings of Mantak Chia, I've been practicing semen retention for over 20 years, limiting my ejaculations to once or twice a month maximum. This practice, also known as "semen conservation," allows me to transform my sexual energy into a vital force that can be channeled towards other parts of my body and mind. In fact, semen retention favors concentration and creativity by increasing the production of neurotransmitters such as dopamine and serotonin, which play a key role in motivation, inspiration, and joy of living. Additionally, this practice can also lead to a profound revitalization of the body, stimulating the production of hormones such as testosterone and oxytocin, which are essential for overall health and well-being. (The last time I did a complete test a few months ago, the doctors thought I was undergoing testosterone treatment, which is clearly not the case)
By conserving my sexual energy, I feel more energetic, more focused, and more creative, allowing me to live a more fulfilling and balanced life. Semen retention is also believed to promote longevity and health by reducing cell and tissue wear and tear, and increasing the production of stem cells that can help regenerate and repair damaged tissues. In summary, semen retention is a powerful practice that can transform sexual energy into a healing vital force. If you're curious: The Multi-Orgasmic Man
Controlled Indulgence: I allow myself one or two days a week where I indulge in sweet desserts and consume "compromised" products. Even though I eat 80% organic and healthy, I've also gradually reintroduced this type of product to be less "sensitive" to the poisons that are omnipresent in our society. I can also have a glass of wine from time to time (it's very rare), but I completely stopped drinking alcohol a long time ago
Some Other Key Habits for a Balanced and Healthy Lifestyle
Protection from Blue Light
Blue light protection glasses and screen protectors on smartphones have become essential tools for me, especially after sunset and when I'm in front of the computer. In fact, the blue light emitted by computer screens, phones, and tablets can disrupt my circadian rhythm and reduce melatonin production, the sleep hormone. By wearing blue light protection glasses, I can block the harmful rays and preserve my eye health, while protecting my sleep and overall well-being. Additionally, screen protectors on smartphones and computers can also help reduce eye fatigue and improve the quality of my sleep, by filtering out blue light and reducing screen brightness. By taking these precautions, I can maintain a healthy balance between my computer work and sleep, and preserve my overall health. To take it a step further in my quest for blue light protection, I've also configured dark mode on all the computers I use.
Protection from Electromagnetic Emissions
To protect my body from the harmful electromagnetic emissions from my phone, I use a Faraday bag when I'm not using it. This special bag blocks electromagnetic fields and radiation, reducing exposure to these harmful emissions. By using a Faraday bag, I can limit the risks of fatigue, sleep disturbances, and more serious health problems, and create a healthier and more balanced living environment.
The Benefits of Reading on Paper
I prefer reading physical books to screens, as it allows me to better absorb and retain information. Physical books offer a more immersive and tactile reading experience, which can help improve understanding and memory. Furthermore, physical books don't present the same risks of distraction and eye fatigue as screens, making reading more enjoyable and productive. By choosing physical books, I can also avoid the blue light emissions and radiation from screens, which can help preserve my eye health and sleep
The Importance of Regular Breaks
When I work for long hours in front of a screen, whether it's to produce music or something else, I take regular breaks to stretch my legs and relax. Every hour, I get up and take a short walk of 5 or 10 minutes, which allows me to stretch my legs and reoxygenate. Additionally, I also take the time to do some stretching and self-massage, which helps to reduce muscle tension and improve blood circulation. These regular breaks allow me to stay focused and productive, while taking care of my physical and mental health. By disconnecting from the screen regularly, I can also reduce the risks of eye fatigue and sleep disorders, and maintain a healthy balance between my work and well-being.
Walking
I make walking an integral part of my daily life, seeking to walk as much as possible and regularly exploring new places. Regular walks and explorations in unknown areas allow me to connect with nature and discover new things, while benefiting from the holistic advantages of walking on the whole body and mind. Walking is an exercise that not only improves physical health by strengthening muscles, improving blood circulation, and reducing the risk of chronic diseases, but it also has a profound impact on mental and emotional health. By walking, I can reduce stress and anxiety, improve my mood and concentration, and even stimulate my creativity and imagination. Furthermore, walking allows me to connect with my environment and develop a greater awareness of my body and emotions, which can help to improve my overall well-being and live a more balanced and harmonious life. By making walking a part of my daily routine, I can cultivate greater serenity, clarity of mind, and connection with the world around me.
The Benefits of Sitting on the Floor
I make a conscious effort to sit on the floor as much as possible, rather than spending hours on a chair. Sitting on the floor can strengthen the muscles of the back and legs, improve flexibility and mobility, and encourage better posture. It can also have a positive impact on mental and emotional health, by promoting greater body awareness and reducing stress and anxiety. By making sitting on the floor a part of my daily routine, I can cultivate greater strength, flexibility, and serenity.
The Importance of Choosing Your Environment
I make a conscious effort to surround myself with positive, trustworthy, and productive people, because I know that the energy and vibrations we exchange with others can have a profound impact on our lives and well-being. By carefully choosing my network, I can create an environment that supports and motivates me to achieve my goals and realize my dreams. The 5 people I choose to keep in my close circle are individuals who share my values, passions, and ambitions, and who push me to be the best version of myself. By surrounding myself with them, I can benefit from their wisdom, experience, and positive energy, and create a support network that allows me to grow and thrive in all aspects of my life. By being mindful of the company I keep, I can avoid negative influences and toxic energies that could distract me from my path, and create an environment that allows me to live a fulfilling and balanced life.
Conclusion
In conclusion, I've tried to highlight the key principles of a healthy and balanced life, such as balance and moderation, conscious eating, the use of supplements and nutrients, the practice of meditation and mindfulness, physical activity, stress and sleep management, protection against environmental toxins, and the choice of surroundings.
By incorporating these elements into our daily lives, we can create an environment that is conducive to our physical, mental, and emotional well-being, and live a more fulfilling and balanced life. Ultimately, it is essential to find what works for us and adapt to our own needs and circumstances, because each person is unique and has their own challenges and opportunities. By adopting a holistic approach to health, we can take control of our well-being and create a life that reflects who we are, that makes us vibrate, and that allows us to shine.
I leave you with the hope that these pages have inspired you to rethink your own habits, question your certainties, and explore new paths towards a more fulfilling life. Because, as I've learned along my journey, health and well-being are not static states, but dynamic processes that require attention, intention, and action."
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