Improvement Warrior Optimal Health Journal- Entry #20

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 #20 Friday 11.30.18

Yesterday was only able to do cold tub for just over 5:00. Water was 33 degrees and layer of ice on top was about 1-1.5″ thick. It was my feet that gave out. Today went over 15, kept feet and hands and head covered and didn’t put them in until last 3-4 minutes.

My clients are starting to ask questions, they are seeing me more and more staring at the sun or grounding in between classes. Decided some time this week going to start teaching the other portion of this, mainly everything but the fitness and nutrition portion, so light, water, magnetism.

Did go a little hay wire with nutrition last night.

Nothing for the sunrise.
#1 was about
15:17 at 928 am, sun was behind cloud but still could see it shining. Felt the heat.
5 sessions 49 minutes
Cold Tub:
15:33 37 degrees, a lot of the ice was still in the tub even though it was just 41 degrees or so.
Cold Shower shower:  2:25
1. Deficit Deadlifts 5″ 80%- 5 reps: 240, 275 x 3
2. Front Squat 80%- 135 x 4, 185 x 3, 195 x 3 x 2
3. Ab wheel full- 3, 4, 5
Outdoors: Metcon The Big Show:
>1 double swing, double clean, double jerk, double high pull with 20 kg
35 reps.
4862 calories | 233 protein |110 carbs (62 net) | 382 fat
Meal 1: Smoothie
Meal 2: Pork rinds, keto bread
Meal 3: Ocean perch, sardines, eggs and bacon
Meal 4: Keto meat Pie, keto ice cream, pork rinds and keto bbq sauce
Shoulder stretches and smashes
Wim hof breathing after cold tub 5:00 or so.
Gray Cook Compendium
Cold thermogenesis 7
Jack Kruse Podcast forget which one.
Vitamin D 5000
Cod and salmon oil 4
Vitamin c 1000
950-430 am: 6:40
blue blockers:
All day long