Biohacking has become an increasingly popular concept in health and fitness circles. At its core, biohacking refers to making changes to your lifestyle and biology through science, technology and self-experimentation to optimize physical and mental performance.
Nate Belmar is one of the leading figures in the biohacking space. A former division 1 athlete, Nate turned to biohacking after suffering debilitating health issues in his late 20s. Through meticulous tracking of biomarkers and self-experimentation, Nate successfully regained his vitality. He shares his knowledge on his YouTube channel and website to help others enhance their quality of life.
In this article, we will provide an overview of Nate’s daily biohacking routines and tips around diet, fasting, exercise, sleep, stress and supplementation that you can utilize to take control of your health.
Diet and Meal Planning
What we put into our bodies has a huge effect on how we look, feel and perform. Making the right nutrition choices is the foundation of Nate’s routine. Here are some of his key guidelines:
Avoid Inflammatory Oils: Nate avoids vegetable, nut and seed oils which are high in inflammatory omega-6 fats. He opts for stable saturated fats like ghee, tallow and coconut oil instead.
Lower Carb Intake: While not full keto, Nate limits his carb sources to mostly non-starchy veggies. Low carb diets can lessen inflammation, stabilize blood sugar and support weight loss.
Eat More Protein: Getting higher amounts of quality protein helps retain muscle mass when cutting calories and provides satiety. Nate targets around 0.8-1 gram per pound of bodyweight.
Supplement Nutrients: Nate takes a high quality multivitamin, vitamin D, magnesium glycinate and omega-3 fish oil capsules to cover potential gaps in his nutrition.
Meal Prep Weekly: To make sticking to his plan easy when busy, Nate meal preps ingredients like rice, veggies and meat for fast assembly later.
Intermittent Fasting Protocol
Intermittent fasting (IF) involves cycling between periods of eating and fasting on a regimented schedule. Studies show IF can enhance fat burning, boost brain function and anti-aging effects.
Nate follows a 16:8 style fast where he restricts eating to an 8-hour window, usually from 12–8pm. He starts each day with 500ml of water upon waking, followed by green tea or black coffee. Nate suggests easing into IF slowly and advises it may not suit women as well due to hormonal differences.
Supplements and Nootropics
In addition to basic vitamins and minerals, Nate utilizes certain supplements and nootropics to augment his performance further:
Creatine Monohydrate: A well-researched supplement that can boost strength output, muscle building and cognitive function. Nate takes 5 grams per day.
Citicoline: This compound is a source of choline that can enhance focus, memory, neural efficiency and potentially aid in injury recovery. Dosed at 250mg twice daily.
L-Theanine: An amino acid found in tea leaves that relaxes the mind and synergizes well when stacked with caffeine. 200mg used as needed.
LMNT Electrolyte Packets: To maintain optimal hydration, electrolyte balance and mineral levels, Nate uses these electrolyte packets in water.
While effects can vary, Nate found these supplements noticeably improve his energy, mental clarity and workout recovery. He suggests trialing them individually first to assess if you respond well.
Exercise and Fitness Regimen
Along with nutrition, frequent exercise trains the body’s metabolism and physiology towards better overall function. As a former college athlete, fitness is integral for Nate. His current regimen consists of:
Resistance Training: 4-5 Days A Week Lifting Weights
Low Intensity Steady State Cardio: 3-4 Days A Week Walking Inclined Treadmill
Active Recovery: Yoga, Stretching, Foam Rolling
Nate follows a push/pull/legs resistance program split hitting major muscle groups with compound lifts like squats, deadlifts and bench presses paired with isolation moves. He advises lifting in the 6-12 rep range for hypertrophy and making sure to progressively increase strength levels.
Optimizing Sleep Habits
Sleep allows the body to replenish hormones, repair tissue, consolidate memories and remove metabolic waste. Poor sleep undermines health in numerous ways. Nate aims for 7-9 hours per night by:
Blocking Blue Light: Avoiding phones/TV for 1 hour before bed, wearing blue light blocking glasses after sunset and using blackout curtains.
Setting Cool Temperature: He keeps the room around 65° F (18° C). Cooler temperatures signal melatonin release.
Taking Supplements: Magnesium glycinate, glycine, and CBD oil support relaxation.
Tracking Sleep: Using his Oura smart ring and self-assessments, Nate iterates on factors like meal timing and caffeine intake to improve his slumber.
Mastering Stress with Biohacking
Uncontrolled stress can accelerate aging, suppress immune function and even damage DNA. While some intermittent stress is healthy, keeping it in check is key. Nate’s stress management toolkit includes:
Heart Rate Variability Monitoring: Using biomarkers like HRV from his Oura ring, Nate tracks nervous system tone to guide lifestyle changes.
Meditation: Just 5-10 minutes daily of meditation or box breathing exercises elicit relaxation.
Time Restricted Eating: Confining meals to limited hours gives the gut microbiome and metabolism a rest.
Grounding: Spending time barefoot on soil/grass discharges inflammation and provides antioxidant effects.
Adaptogens: Natural herbs like ashwagandha, rhodiola and ginseng counteract the effects of stress in the body.
Careful tracking of metrics plus proactive relaxation allows Nate to keep stress from getting out of hand.
Takeaways: Start Biohacking Yourself Today
Through biohacking techniques, Nate Belmar successfully optimized his health after it began failing in his late 20s. He regained energy, strength, endurance and his sense of identity. The methods above are just some that you can utilize. Here are ways to start:
🔸 Begin tracking health metrics like blood biomarkers and body composition
🔸 Eliminate inflammatory foods and shift to a whole foods diet
🔸 Incorporate intermittent fasting and learn your response
🔸 Develop consistent exercise, recovery and sleep routines
🔸 Experiment with stress-reducing activities like yoga and meditation
🔸 Research and trial supplements that may augment your goals
Remember that the impact of biohacks will depend on your individual biology and needs. Be patient, start slowly and focus on sustainability. Refer to Nate’s YouTube channel and website for more in-depth guidance. Here’s to taking control of your vitality!