Current Health Stack

Small changes in habit over time can have big results. I have worked to compound these small changes into my results.

Today I closely track steps, heart rate, diet, exercise, sleep, lab work, and weight.

If you want to track these metrics I recommend you buy a smartwatch that tracks (1) steps, (2) heart rate (3) sleep and (4) smart scale to track daily weight. You may want to work with your Primary Care Physician or a Doctor to get a (5) blood test prescribed. My Hardware Kit

As part of the company we’re building, our goal is to help people find and try easy wins that can compound to create a health ‘flywheel’ that builds on itself. My goals for the end of March 2019: weight 172lbs (-5), avg active minutes of 200 (+35)/week (4x45min workouts) and 13,000 (+500) average daily steps. If you want early access to track your own goals please sign up.

• Tracking — I have seen a significant change in my overall approach when I am using data to manage health more accurately. I use a Garmin smartwatch which can last 7+ days on a single charge. From my watch, I track heart rate 24/7, sleep hours, workouts, and steps. I step on my Edfy Smart scale almost every morning around the same time to get my weight using my 7-day and 30-day average to track my trend. Once every 8–12 weeks I get blood drawn and sent to LabCorp. All of these I have linked to the Apple Health app on my iPhone.

• Diet — Intermittent Fasting is the thing that has helped the most in terms of diet. From what I learned from Circadian Code, our bodies function better and lose weight when we have a 6+ hour window of 0 calories. My eating window is 4pm-10pm Monday-Friday with 1 floating ‘cheat day’ when I eat breakfast or lunch but skip the other meal. On weekends I tend to skip breakfast but then have a typical lunch and dinner.
• Activity — I started by walking more. Using the Apple Health app, I set a goal of 5 miles/day, walking up/down the 3 floors to my apartment and finding small ways to get more steps. To get more steps in I take a long route to the subway, walk on weekends, host walking meetings, walk to and from meetings and get on/off the subway one stop further/earlier. I now average 12,500 steps/day across a 7-day average. (48 miles/week).For workouts, I track each workout via my smartwatch. I use Classpass for working out. I have 5 main workouts: 1/ Y7 50 Min Yoga @ 6am, 2/ Mile High Run Club The Distance 60 Min, 3/ Monster 45 Min Spin Class, 4/ Switch 60 Min HIIT and 5/ Indoor Hoops Basketball 2 hour run playing 5 on 5. I tend to work out 3–4 days a week — Saturday & Sunday and then once or twice during weekdays.
• Sleep — I’ve noticed that my rest, sleep and meditation dramatically impact my performance and happiness. Before I ever started sleep tracking, I started optimizing sleep. I set the bedroom to 65*, blocked out light and tried to limit sound. Using my smartwatch, I now track my 3-day sleep average very carefully and go to bed early when I fall behind. I have a prescription for Ambien which I take as needed.
• Meditation — Starting in 2018 I began 250 days in a row of meditation via the apps Headspace (sitting meditation) and Calm (bedtime stories). I have settled into 30 minutes of meditation per week (3 sessions of 10 minutes), finding times like riding in an Uber, walking to work and waiting in the grocery line at Trader Joes as meditation opportunities.
• Energy — I try to wake up as soon as I find myself awake (no snooze), walk around the apartment, take a few deep breaths and get outside. My fasting allows for caffeine, which is something that both wakes me up and suppresses appetite. To regulate my caffeine intake, I have now moved drinking in the following order: coffee, tea, water on repeat until 2 pm. After 2 pm I try to move to just water. According to my 23andme data, I have a long caffeine half-life (50% of the dose is still there after 8 hours).
• Medication — I used to think only sick people took medication. I was wrong. Medications can help me reach the ideal range for a specific biomarker. The first one we focused on was A1C. Our goal was to move me out of the pre-diabetic range (from 6.3% down to below 5.7%). According to the CDC 1 in 3 US adults have prediabetes or diabetes (A1C of 5.7% and above). Now I am taking Metformin, which along with walking more, losing weight and changing diet has lowered my A1C from 6.3% to 5.2%. For Testosterone — I started at 180 — the ideal range is 300–900. I have settled on a weekly Testosterone injection, weekly hCG injection and Anastrozole. Every time I get my blood drawn we test this — currently 781. For Thyroid — tested small changes and used blood tests to verify. We now create a custom compound I have orally of T3 and T4. Last but not least I take 2 custom compounded multivitamins that include Daily — DHEA, D3, Zinc, B12, Co-Q10, Biotin, C. Workouts — Arginine, Taurine, Leucine, Isoleucine, Valine.

All of these habits have combined to help me reach my health goals and I continue to test new goals and track my current biomarkers. In addition, since February I have been working full time with my cofounder to build a product to help anyone to reach their health goals. I’m excited to share more with you when we announce publicly what we’re working on.

In the meantime, please sign up for early access and if you’d like it would be helpful to us if you’d fill out our health survey (optionally anonymous)