The Secret Recipe For a Biohacked Kitchen
Unleash your inner chef, detoxify your space, and supercharge your well-being
My first claim to fame in the kitchen was the infamous dirty salad.
One day, I decided to take a bowl, and put everything in it. Meat, arugula, avocados, pumpkin seeds, thyme, rosemary, cheese, and extra virgin olive oil.
This combination of foods made me feel like a superhero. Why is that?
To answer this question I went down the nutrition rabbit hole. I picked up diet books, read biohacking newsletters and listened to holistic health podcasts for hours. I was amazed by the complexity of nutrition.
Being healthy was no longer about just eating skinless chicken and salad.
It was now about wild game, phytonutrient rich herbs, superfoods, acai bowls, soups, and short ribs. You could call this a paleo diet or a ancestral diet. Really its just eating as close to nature as possible.
When I’m in the kitchen I can be my own doctor, healer, and therapist.
The kitchen is now my favorite place in the world. It’s a space for community, creativity and abundant health.
So I want to give you the blueprint to access this abundance.
This guide will:
Reignite your passion for the kitchen with creative new recipes
Eliminate toxins and create a vibe in your kitchen.
Biohack your blood sugar, digestive health, nutrient absorption etc.
Help you create a community and a space you love hosting.
Lets dive in.
Start with creativity
Being creative is the first step to love the kitchen.
Not only does it enhance the joy in the kitchen, but it also enhances your cognitive function.
There is a term in neuroscience called neuroplasticity, which is the formation and adaption of neurons in the brain. When your in a enriched environment you promote neuronal growth and simulate dendrite growth. 1 All of this is crucial for optimal brain health.
You are essentially rewiring your brain, and one of the best ways to rewire it is by trying some new and creative things like cooking.
But you don’t want go get into the kitchen for the first time and try making foie grass. Try something that’s fresh and simplistic.
Here's how to start :
Buy Boundless Cookbook, the biohacker recipe guide and make one dish.
Learn about superfoods, and incorporate them into your own meal.
Here are other ways to spice up your creativity:
Use new spices you’ve never heard of
Make your own bone broth.
Try reverse searing a steak.
Be a “Qualitarian”
Food is communication. Not just calories. Not just random protein and fats.
But signaling molecules that regulate our genes, nourish us and form the building blocks to our biology.
There is a whole field in science that studies the communication between food and our biology called Nutrigeneomics.2 So when you eat something, whether it’s an apple or a slice of steak, you are choosing what to nourish your genes with.
You can try to be health and eat steak and veggies but if the food is coming from a commercial farm that abuses animals or a farm that sprays their crops with carcinogenic chemicals you are not doing your body any favors. The key is to buy the highest quality foods every time.
Here is how to get started.
Grass fed and pasture raised instead of CAFO meat.
Organic heirloom veggies instead of conventional veggies.
Raw pasture raised dairy over pasteurized grain fed dairy
Old school fermentation and preservation techniques.
SCRUB THE AIR CLEAN
The air in our house is one of the most important factors into our health.
We spend majority of time in our homes, and if the air is filled with toxic chemicals then we are screwed.
One thing to know is that our kitchen is the main culprit of this chemical party. For example, grilling meats at high temperatures creates harmful compounds like Heterocyclic amines and Polycyclic aromatic hydrocarbons (PAHs), which are being studied for their potential of genetic damage and cancer.
Other toxins include:
Gas stoves let nitrogen dioxide and carbon monoxide into the air
Cooking fats release volatile organic compounds (VOCs),
Heat from cooking can cause countertops and cabinets to off-gas VOCs like formaldehyde.
How to Clean the Air
Here are the most effective solutions I’ve found:
Get an Air Doctor HEPA Air Filter
Keep the Exhaust Fan On Full Blast When Cooking.
Pan Fry Meats at Lower Temperatures
Keep a fan running nearby the kitchen.
Ozone the Kitchen Bi-Weekly with an Ozone Filter
Essential Oils that clean the air
Use plants that filter your air
MAKE YOUR WATER PRISTINE.
Water is life, they say.
But what about all the birth control, pesticides, arsenic, microorganisms, rocket fuel, and forever chemicals (PFAS) found in tap water? It doesn’t seem so appealing after all. These chemicals are present almost everywhere.
For instance, Highland Park in Dallas is one of the richest areas in the United States. Yet there is 38x the recommend amount of Arsenic, and 9.6x the recommend amount of Chloroform.
You can check out all the chemicals in your water supply here.
What Should We Do? The best solution is to buy a water filter.
But not just any water filter.
You need a reverse osmosis water filter that can eliminate these nano toxins.
I use one that includes a VOC carbon filter and a pre-carbon filter to eliminate all Lead, Chromium, Copper, Fluoride, Radium, Chlorine, and Glyphosate.
I have AquaTru right on my counter. Get this one 100%
Reminder
After filtering, remember to remineralizer your water. You can add sea salt or electrolytes. My favorite electrolyte blend can be found here.
3. COOL YOUR LIGHTING.
Lighting can make or break the vibe in the kitchen, and even affect your eyesight.
Generic LED lighting often has high levels of artificial blue light, which can reduce melatonin production at night, cause anxiety, and even lead to macular degeneration. You've probably experienced this - being in a fluorescent-lit room, staring at a bright white screen, and feeling like your head's about to spin. I've been there.
I decided to change my entire kitchen lighting to warm red and yellow tones. I also use biology-friendly LEDs during the day. Now, my kitchen feels calm during dinner, my eyes feel great, and I sleep better at night.
Tips for Better Lighting
Switch out all artificial LEDs for sunlight-mimicking bulbs or incandescent lights.
Turn on red light once the sun goes down. Use only red or amber light at night.
Tape up the blue light from appliances.
Highly recommend checking out Bon Charge’s low EMF, low artificial lighting options.
To learn more about your circadian biology, check out Zaid K. Dahhaj
Deep clean your fruits and veggies.
No, we are not going to stop plants and go 100% carnivore, we just need to clean them. Too much dust, pesticides and germs these days
But not with Windex. Silly you. Try this:
Add some filtered water and one drop of Sal Suds to a bowl.
Mix it around until it gets a little soapy, and then dump it out.
I learned this trick from Sally Fallon’s Nourishing Traditions; I highly recommend this method.
Get some organic cleaning supplies
One thing I really dislike is toxic cleaning supplies. Most of these products contain harmful chemicals that can be:
Carcinogenic (cancer-causing)
Cytotoxic (toxic to cells)
Endocrine disruptors (which can interfere with hormones)
If you want your body to thrive and avoid illness, I suggest using non-toxic cleaning supplies.
My Favorite non toxic cleaning supplies.
Optimize Your Cookware
My lawyer friend is currently fighting a case against forever chemicals (PFAS).
The two biggest culprits? Tap water supply and nonstick cookware.
You need to remove any cookware that is lined with plastics or is nonstick. These chemicals get heated up, enter your food, and then enter you. That is not good for your health. Even strainers and spatulas can cause plastic to melt onto your food.
Here are some items I use:
Mason jars for my coffee and drinks
Pyrex for Tupperware
Stainless steel blender
Our place cookware for everything else.
This is the healthiest cookware. I will never go back.
Upgrade Your Digestion
Proper digestion allows us absorb the nutrients from food, but our digestion is wrecked these days.
Several factors contribute to poor digestion:
Poor enzyme activity
Low HCL
Lack of beneficial bacteria
Pesticides
Chemicals
Pharmaceuticals
As a result, we may improperly digest foods, leading to issues like LPS (lipopolysaccharides or endotoxins), IBS, and a blocked digestive tract.
This is what I would do:
Chew Your Food 30 to 40 Times
Use Digestive Enzymes- Everyone should be taking 3x a meal
Take Probiotics - Support gut bacteria for digestion and eliminate toxins
USE HCL Breakthrough- if you have heart burn or gas this is for you.
Use herbs like fennel, ginger and dandelion root.
(Koolhealth10) for 10% off! all highlighted products.
Get Zen before you eat.
Have you ever left a meal feeling amazing?
You might notice that your digestion is on point, your stomach feels light, and your head is clear. That’s how it should feel!
Most of the time, we don’t feel this way because we are in a sympathetic nervous system state. This is the fight or flight aspect of our nervous system. When it is activated, it inhibits digestion and prevents relaxation and repair mechanisms.
The key is to activate the parasympathetic nervous system. This part of your nervous system helps you rest and digest. When you signal your body to activate the parasympathetic system, you're telling yourself, “Hey, the tiger isn't following us anymore; we can relax and enjoy this food.”
How to Get Zen Before You Eat:
Do some relaxing yoga for 5 minutes before your meal.
Practice box breathing for two minutes while sitting with your food.
Rub your hands together and hover them over your food.
Notice your tongue starting to salivate.
Most importantly, be grateful while you sit there.
Consider praying and meditating before your meals.
Take some magnesium to aid digestion and relaxation. (Koolhealth10) for 10% off!
Play some chill music
Here is my favorite playlist. Let me take you thereeeeeee.
Herbs for Longevity
One of the food groups with the highest amounts of antioxidants and polyphenols is not a large pile of kale; rather, it is herbs.
They have been used medicinally for thousands of years from illness to fertility, stamina and much more.
My favorite herbal combos:
Add some oregano to your keto pasta
Rosemary to your steak (Helps prevent PAHS and oxidation)
Sprinkle cinnamon and clove into your paleo desserts
Ferment Like an Artist
Plants are one of the richest food groups we know. They are full of vitamins and minerals that provide amazing nutrients. However, a lot of these vitamins and minerals have low bioavailability.
Fermentation helps break this spell and allows us to access more nutrients.
It essentially unlocks the nutrients in any food and helps your body absorb them better. Fermentation also helps reduce bad bacteria in the gut, eliminates some of the defense chemicals and toxins in food and enhances the bioavailability of nutrients.
So go out and eat more
Sauerkraut
Pickles
Fermented Yogurt
Kimchi
"The Art of Fermentation" is a fantastic resource on all of this.
Make food with your friends
A Harvard study showed that being social is one of the most important factors for longevity, and frankly it makes sense.
The more you signal to your body that you want to live life and be around others, your body says, "Alright, sounds good! Let's keep this vibe rolling!"
One of the best ways to be around others is gathering around for a meal.
Ways to Enjoy Cooking Together
Host a Weekly Dinner Party: Invite friends to cook with you.
Organize a Potluck: Everyone brings a dish to share.
Set the Mood: Play good music and enjoy some organic biodynamic wine.
Hack Your Blood Sugar
Do you know that crash you feel after a big meal? It’s like you just want to lay on the couch and disappear. This is called a blood sugar crash.
There are two main ways to hack this phenomena
Become more insulin sensitive
Control blood glucose variations throughout the day
When we are more insulin sensitive, insulin can move blood sugar to the muscles and liver instead of storing it in fat cells, like love handles. Managing blood glucose levels helps prevent spikes and crashes.
Here’s how you do it.
Workout before a large meal to boost insulin sensitivity.
Take Berberine
Regulates blood sugar and activates AMPK, which helps with glucose metabolism
Antioxidant and anti-inflammatory
Improves cognitive function
Enhances intestinal barrier function, helping the gut lining
Aids with IBS
Highly recommend using Berberine Breakthrough (Koolhealth10) for 10% off!
Blood Glucose Control Tips
Take a 15-minute walk after each meal.
Use blood sugar stabilizing herbs like Ceylon cinnamon, bitter melon, and apple cider vinegar to help control blood glucose levels. They can also support gut bacteria health.
Eat protein with your carbs to slow down blood sugar spikes.
Focus on eating mostly protein and fats throughout the day, then have carbs at night to engage in ketosis.
Get an Essential Oil Diffuser
Essential oils are truly epic. These plant extracts interact with our environment and our bodies in an incredibly beneficial way.
Not only do they make the house smell great, but they also:
Regulate your nervous system
Kill microbes
Alleviate anxiety and depression, lifting your mood
I have a diffuser in my kitchen. My favorite oil blend to use while I'm cooking is the Thieves oil blend. This blend is a mix of cinnamon, clove, lemon, rosemary and eucalyptus
An older study found that diffused Thieves oil significantly lowered the airborne levels of three different types of bacteria. A 2012 study found that a key ingredient in eucalyptus oil had antimicrobial activity against two types of bacteria that can cause disease in humans:
Escherichia coli (E. coli)
Staphylococcus aureus (skin infections)
Conclusion
That's all I have for today. The kitchen is so much fun, and we can become the best versions of ourselves in there. So get in that kitchen, clean it up, vibe it out, and have a good one!
With Love, Jack
Gain access to award-winning, non-toxic health products curated over five years in the holistic health and biohacking industry.https://pmc.ncbi.nlm.nih.gov/articles/PMC5649212/
https://pmc.ncbi.nlm.nih.gov/articles/PMC2137135/
JACK GREAT JOB! WOWOWOWOWOOW. This has been my favorite article yet. so creative and fun and your passion for cooking radiates. Love this.