I Spent $50,000 on Biohacking & FINALLY Figured Out What Works
A step-by-step breakdown of what actually moved the needle and what was a complete waste of money.
I was 23 years old when the test results came back.
Total testosterone: 200 ng/dL.
The normal range for a man my age is 500-1000 ng/dL.
“I’m really sorry you’re feeling this way. I can’t quite understand why yet, but we’re going to try to fix this,” My doctor told me compassionately over the phone.
This did not come as a surprise. Honestly, it was a relief.
Finally, I had an answer for why I had been carrying what felt like a thousand pounds of fatigue every single day during my senior year of college.
During that meeting, I couldn’t help but think about all the insane health experiments I tried over the past year to fix myself.
The Supplement Spiral: I took thirty supplements every morning. The process took nearly two hours. Some were basics like fish oil and creatine. Others were more extreme, like subcutaneous NAD+ injections and peptides like BPC-157. I used Russian cognitive peptides like Semax and Selank, 200 mg of modafinil, and ashwagandha for relaxation. Monthly $250 pushes. IVs. Kratom and kava. Microdoses of psilocybin, LSD, ketamine, and more. Plus a shit ton of digestive enzymes and probiotics.
The Equipment Obsession: That year, I followed intense, rigid routines to fix my fatigue. I bought a $10K sauna for detox. A $3K red light panel I sat in front of naked at 6am for mitochondrial health. A trampoline I almost jumped off the balcony with for lymphatic activation. I even stole kettlebells from my apartment gym. Yes, I still have them.
The Dangerous Experiments: I ran some wild experiments, trying to optimize every part of my body and figure out what was wrong. I thought it was my gut, so I drank raw goat milk and ended up in the ER at 2am. I got addicted to kratom and took massive doses daily, then did two hours of hot yoga just to calm my nervous system, even leaving work early on my first day to do it. I tried parasite cleanses and detox protocols that once made me vomit at a farmers market. I took 20 mg of Adderall and grinded all day working on getting a full time job and graduating college.
But one thing the doctor said changed everything:
“Twenty percent of actions yield eighty percent of results. Once we find what’s killing your energy, everything else will heal itself.”
After this hard lesson, I had to really think about what I was doing to myself.
How could I truly fix my health?
What is the real meaning of wellness?
I grabbed my journal and did a 30-minute brain dump. I knew it was time to build the fundamentals.
6 Steps to Real, Lasting Health
1. Master Your Breath for Energy, Mood, and Health
Time required: 5-10 minutes, 2x per day
When: Morning (before work) and evening (before dinner)
Cost: $0
I started with the fundamentals. Learning how to breathe. Learning how to relax my nervous system. Learning how to boost my energy from within. It’s a 3-step process. Each link contains the guided video I used to build this foundation.
Here’s what it looked like:
Step 1: Learn the mechanics
This video will teach you how to do proper diaphragmatic breathing. This is your foundation. This video helped me teach myself how to breathe through my belly and not through my shoulders. I would do this video every single morning for 1 month straight.
Step 2: Nervous system resilience
Once you have the mechanics down, work on building your nervous system resilience. This breathwork video teaches your body how to handle stress better. It’s faster, engaging, more energizing, yet super relaxing. I would do this video 5 days a week, before a workout, or before lunch.
Step 3: Inner intuition practice (5-10 minutes before dinner)
This breathwork video helped me listen to my inner guidance. It clears my mind, restores my body and brings profound insight. A must when I was dealing with all my illness. I do it once a week.
Bonus: 5 Minute Breathwork Snacks
I would also do breathwork snacks during the day.
Chronic stress is a killer, so the goal is to stay relaxed but energized and keep cortisol in check. Here is my favorite video for a quick session.
Box breathing: 4 counts in, hold 4, out 4, hold 4. Repeat 5-10 times.
To start, use the “How to Breathe” video in the morning or whenever you have time, and try that for one week straight. See how much better you feel throughout the day.
2. Eat Real, Nutrient-Dense Foods Instead of More Supplements
The greatest lesson I learned when rebuilding my health from the ground up is that nutrient-dense foods teach your body more than any supplement ever could.
Supplements are designed to target specific deficiencies, but real, whole foods deliver thousands of nutrients and biochemicals that your body knows how to use naturally.
Later, I use blood work to pinpoint any remaining deficiencies, which you’ll learn about below.
The simple principle: Eat the highest quality whole foods, and your body will do the rest.
Nutrition Fundamentals to Boost Health and Lifespan
Eat the rainbow daily – aim for 5–7 different colored plants each day. Each color delivers unique phytonutrients your body can use.
Prioritize fiber – 30–50g per day from a mix of vegetables, fruits, and soaked legumes. Soak or sprout your beans, lentils, and nuts to improve digestion and nutrient absorption.
Choose organic for the Dirty Dozen – strawberries, spinach, kale, apples, grapes, and more. This reduces pesticide exposure, including glyphosate.
Eat protein with every meal – at least 30g per meal. Focus on grass-fed, regenerative meat when possible. Resources like Force of Nature can guide you to clean, high-quality sources.
Fermented foods daily – sauerkraut, kimchi, kefir, or yogurt to support gut health and digestion.
Wild-caught seafood 2–3x per week – prioritize low-mercury, sustainable options. Check Seafood Watch for best choices.
Avoid seed oils – stick to olive oil, avocado oil, or grass-fed animal fats for cooking.
Chew your food 20-30 times to increase nutrient absorption
3. Move Your Body All Day Long
When I was struggling with all those health issues, the irony was that I was already working out 1–2 hours every single day.
What I didn’t realize was that I was overdoing it. I was stressing my body, spiking my cortisol, and not giving myself enough recovery time.
Recovery isn’t optional. Your body requires it.
I was wrecking my health thinking that more workouts would help me feel better.
What changed everything was a lesson from Ben Greenfield: our ancestors didn’t train like modern gym rats. They moved throughout the day in small, natural bursts and rested just as much.
A balanced approach looks like this:
Short morning workouts: 20 minutes
Mini workouts throughout the day
Resistance training 2–3x per week
Occasional sports and long walks
Here’s a practical protocol I follow every day:
Morning Mobility (10 min): 5 min yoga/stretching while coffee brews + 5 min mobility (hip circles, arm circles, neck rolls)
During work (2-3 min every hour): Set a timer for every 60-90 minutes. When it goes off, do ONE “workout snack”:
20 push-ups
20 squats
30-second plank
60-second dead hang
Walk up and down stairs twice
10 lunges per leg
Lunch break (15-20 min): Walk outside. This is your daily cardio.
After work (10 min): Foam rolling while watching TV or stretching on the living room floor.
2x per week (30 min): Lift something heavy. I have a kettlebell at home. 3 sets of kettlebell swings, goblet squats, and rows.
By the end of the day, you’ve done 6-8 sets of different movements, walked 15-20 minutes, and stretched for 20 minutes. This is the foundation for your movement.
4. Train Your Focus for Health and Energy
One quote that guides my life is: “Your thoughts create your emotions. Your emotions create your actions. Your actions create your life.”
Through the work of Joe Dispenza, I learned that every thought has a direct impact on your body.
Your emotions guide your energy throughout the day and ultimately shape your life.
When I was struggling with chronic health issues, I was trapped in a state of lack and desperation. I was doing every crazy health experiment I could think of without understanding how to really help my body.
Stress was running my life, and my efforts were doing more harm than good.
Goal: Train your focus, train your awareness, and train yourself to be present. Focus on one thing at a time.
This is a core foundation for health, energy, and longevity.
Morning (5 minutes)
Gratitude journal while coffee brews (3 min): Write 5–10 things you are grateful for
Set an intention in the shower (2 min): “Who do I want to be today?”
During commute (10–20 minutes)
Listen to audiobooks or podcasts on philosophy, spirituality, or biographies
Or repeat affirmations while driving: “I am healthy, strong, and energized”
Throughout the day (2–5 minutes)
Micro-meditations between meetings: Three deep breaths (inhale 4, hold 4, exhale 6)
Box breathing during stress: Inhale 4, hold 4, exhale 4, hold 4. Repeat 5–10 times
Brain dump when overwhelmed: Stream-of-consciousness writing to clear mental RAM
After work (5 minutes)
Transition ritual when you get home: Sit down, close your eyes, take 10 deep breaths, mentally close the door on work
Evening (5–10 minutes)
Journaling: What went well today? What can I improve tomorrow? What am I grateful for?
Zero extra time practices
Protect your inputs by limiting news and social media
End your shower with 30 seconds of cold exposure
Practice gratitude while brushing your teeth
Total extra time required: 15 minutes per day. Everything else happens during time you are already spending.
5. Connect with Nature for Health, Energy, and Longevity
Science shows that spending time outdoors can reduce stress, support your body, improve longevity, and boost mood. Research from the Blue Zones confirms that people who spend more time in nature and community feel healthier and live longer.
This was one thing I was missing in my busy lifestyle.
But life isn’t always a beach. I had a degree to finish and a corporate job in Dallas, working 9–6. I had to bring nature into my life strategically.
Morning (10–15 minutes)
Get sunlight within an hour of waking. This sets your circadian rhythm and improves sleep better than any supplement or biohack I’ve tried.
How I did it:
Drink coffee on the porch (10 min)
Walk around the parking lot when I arrive at work (5 min)
Park farther away and walk in the sun (5 min)
Lunch break (15–20 minutes)
Walk outside.
Take off your shoes and walk on grass if possible (grounding reduces inflammation).
This is your daily nature dose and daily cardio.
After work (10–15 minutes)
Catch sunset light when possible. Low-angle evening light helps melatonin production for better sleep.
Sit on the porch with a book or simply stand outside and look at the sky.
Weekend (2–4 hours)
Schedule one longer nature activity: hiking, park visit, beach day, bike ride, or reading under a tree. Treat it like a meeting.
Micro-practices (zero extra time)
Leave your phone inside when outside
Open windows at home
Grow herbs on your windowsill
Eat lunch outside whenever weather permits
Total daily nature time:
Morning sun: 10 min
Lunch walk: 15 min
Evening: 10 min (optional)
Total: 25–35 minutes, almost all of it fits naturally into your day
If you follow these steps, you will feel healthier, more energized and have the foundations, for real, sustainable, amazing health and joy.
But my low testosterone and fatigue was only part of the story. I was dealing with complex chronic health issues that I had no idea about including Black mold, Lyme, heavy metals, and the auto immune condition CIRS. I could not have discovered this on my own.
If you feel like you’ve done all the searching and are still feeling off, please read on. I will teach you how to find a doctor who can address your root causes.
You are in control, and these steps really work.
6. Working with a Functional Medicine Doctor
