Kyle Kingsbury: Sleep Tracking, Hot and Cold Immersion, and the Power of Walking – The Genius Life

Check out The Genius Life Episode Page & Show Notes

Key Takeaways

  • One of the best things you can do for yourself – take frequent walks outside throughout the day
  • “Sleep is for sure the best biohack on the planet”
  • The sun radiates the highest amount of UV light at midday – this increases the amount of vitamin D we produce
    • At the beginning and end of the days, the sun radiates more red and infrared (near and far) light
  • There are many benefits to exposing yourself to heat stress post-workout
  • Hack your environment
    • If you’re trying to lose weight, get rid of all the unhealthy foods in your pantry
    • If you’re having trouble making it to the gym, just put a kettle bell in your garage – it’s all you need
  • One of Kyle’s favorite quotes of all time from Paul Chek – “Sooner or later your health will be your number one concern”
    • It’ll either happens on your death bed or for the less fortunate, earlier
    • Why not get ahead of the curve?

Supplements and Products Mentioned

  • Kyle has found the Onnit Alpha Brain and New Mood supplements will significantly increase the amount of time he spends in REM sleep
  • Kyle follows a cyclical ketogenic diet and will frequently supplement with MCT oil and exogenous ketones
  • One of Kyle’s favorite high-intensity interval training workouts done on an Assault Airbike:
    • Warm up for 2 minutes (all nasal breathing), go for 30 seconds all out, and then take 90 seconds to cool down
    • Repeat for 8 rounds with a 2-minute cool down period
    • “That workout is 20 f*cking minutes and it will annihilate you”
  • Kyle recently started using the Joovv after having the founders on his podcast

Books Mentioned

Intro

One of Kyle’s Favorite “Biohacks” – Walking Outside

  • The biggest bang for Kyle’s biohacking buck? – Walking outside and moving more throughout the day
  • Mark Bell actually has a short 10-minute podcast which he records for people to listen to on their walks
    • Or you can just listen to the sounds of nature (the idea of listening to the sounds of nature is discussed more in one of Kyle’s favorite books – Unplugged)
  • Kyle will walk outside for about a mile 3-4 times a day 
  • Contemplation is done best while moving
    • “If you’re walking and it’s not super taxing, you can get some of your best thinking done”

Sleep – The Best Biohack on the Planet

  • Kyle wears a WHOOP watch to track his sleep (he thinks it’s better than the Oura Ring, particularly because you don’t have to take it off when deadlifting or boxing)
  • “Sleep is for sure the best biohack on the planet”
    • It doesn’t matter if your goal is fat loss or to boost your strength/performance – it all comes down to sleep
  • “The best nootropic on the planet is a good night’s sleep”
  • Kyle has found the Onnit Alpha Brain and New Mood supplements will significantly increase the amount of time he spends in REM sleep
    • Alpha Brain is a plant-based nootropic (it’s not a stimulant – which is why it aids sleep)
      • You can also take it prior to a workout or any cognitively demanding activity
  • Kyle has found that sleeping in a room which isn’t completely dark (from something like open shades) causes him to wake up much more frequently during the night
    • Even dim light in a room (from something like a smoke detector) can have an adverse effect on your sleep quality

Red Light Therapy and Sun Exposure

  • Kyle recently started using the Joovv after having the founders on his podcast and says he feels the beneficial effects
    • The Joovv has been shown to increase testosterone after long-term use (which is why if you’re a man, you’d want to expose your testicles to the light)
  • Research has shown red and infrared light exposure increase the rate at which the body detoxes
    • You don’t need a Joovv for this though – you can get the same wavelengths of light from the sun
  • When the sun is at its peak (midday), that’s when it radiates the highest amount of UV light 
    • This increases the amount of vitamin D we produce (so if you want to increase your vitamin D levels, go outside midday for 15-30 min.)
    • Contrary – at the beginning and end of the days, the sun radiates more red and infrared (near and far) light

Temperature Extremes

  • Aim to live in sync with the seasons (AKA live in tune with the climate)
    • In the summer, let it get a little warmer inside your house
    • In the winter, just bundle up more instead of blasting the heat
  • Children have a much higher brown fat percentage (which regulates body metabolism and temperature)
    • Adults have far less brown adipose tissue and much more white adipose tissue (the fat we don’t want)
    • Why is this the case? – This develops over time, as adults tend to expose themselves to a narrower temperature region
  • There are many benefits to increasing your level of heat shock proteins post workout (through heat stress – like using the sauna)
    • What specifically? – Delayed onset muscle soreness, increased recovery time
  • Cold exposure prior to bed can reduce the time it takes you to get to sleep
    • Quite a few people in the fitness community have turned large chest freezers into cold tubs
      • Home Depot sells a quite a few large chest freezers (you want one > 21 cubic feet)
        • Just add a little silicon caulking to the cracks to prevent water from leaking
        • Then add food grade hydrogen peroxide (~2 cups) and a couple of bags of Epsom salt to prevent anything “nasty” from growing in the water
      • Kyle changes the water every few months with a simple water pump you can buy on Amazon

Hack Your Environment

  • If you’re trying to lose weight, get rid of all the unhealthy foods in your pantry
  • If you’re having trouble making it to the gym, just put a kettle bell in your garage – it’s all you need

Kyle’s Current Diet and Exercise Regimen

  • He’s working his way back into ketosis
    • (Kyle recently spent a week in Costa Rica for an Ayahuasca retreat at Soltara – the prep for taking the Ayahuasca involves eating a diet high in starches and legumes)
    • Typically, Kyle follows a cyclical ketogenic diet where and allows himself to eat 150-200 grams of carbs ~1 day a week
    • Why does he follow a ketogenic diet? – Mainly the cognitive and body composition benefits
    • Kyle will frequently supplement with MCT oil and exogenous ketones
  • He always intermittent fasts (he usually keeps a maximum of an 8-hour eating window and will often drop it to 6 or 4 hours)
    • “I think intermittent fasting has huge benefits for longevity, huge benefits for cognitive function, and huge benefits for body composition”
  • Kyle lifts 2-3 days a week
    • He doesn’t follow any sort of split – his workouts are based on feel
      • Some days he’ll just deadlift
      • Others he’ll do a full-body workout which might include a mix of rows, snatches, bench presses, overhead presses, front squats, and kettlebell swings
      • “Having that flexibility keeps in fun and fresh… I’m always enjoying my time in the gym”
    • Kyle will typically use the sauna after he lifts
  • He’ll do a high-intensity interval training workout 1x a week, usually on an Assault Airbike – here’s what it looks like:
    • Warm up for 2 minutes (all nasal breathing) , go for 30 seconds all out, then take 90 seconds to cool down (aka active recovery)
    • Repeat for 8 rounds with a 2 minute cool down
    • “That workout is 20 f*cking minutes and it will annihilate you”
  • 1-2x a week, Kyle will throw in some lower-intensity cardio – a nose breathing walk, a conversation-paced jog, or a nose breathing row on a Concept 2 rower for a 10k

What does living a genius life mean to Kyle?

  • “Being mindful about everything”
    • “Mindfulness to me is paying attention – paying attention to what I put in my body…  paying attention to how I sleep… and paying attention to how I operate during the day”

Additional Notes

  • Kyle has experimented with Modafinol in the past
  • Check out The Non-Tinfoil Guide to EMFs by Nicolas Pineault – a few takeaways:
    • Some people are more affected by EMFs than others
    • EMFs are changing us whether we can perceive them or not 
  • Kyle read Becoming a Supple Leopard a few years back when he began to focus more on his mobility
    • Note from Podcast Notes – this is a must read, along with Dr. Kelly Starrett’s Deskbound
  • One of Kyle’s favorite quotes of all time from Paul Chek – “Sooner or later your health will be your number one concern”
    • It’ll either happens on your death bed or for the less fortunate, earlier
    • Why not get ahead of the curve?
  • Podcast are a great:
    • Way to break down complex health topics to the public
    • Way to network
    • Excuse to reach out and connect with people you admire and are curious about
    • Way to continue your own education
    • Way to share your wisdom with the world
  • Kyle is a fan of Chris Ryan’s work, particularly his new podcast
  • When you’re dehydrated, you experience a drop in mental and physical performance
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