A broad sampling of the most effective techniques for biohacking for busy entrepreneurs. - Microdosing - Nootropics - Nutrition/Sleep - Hormones

1. BIOHACKING
FOR THE 21ST
CENTURY
BY JANET CHANG, APPLIED MATH-BIOLOGY @BROWN
J A N E T L A I C H A N G | J A N E T C H A N G . C O M | F B . M E / J A N E T L C H A N G | M E D I U M . C O M / @ J A N E T

2. B I O H A C K I N G F O R 2 1 S T C E N T U R Y
About me
U.S. Nat'l Short Track Speedskater ('03, '06); Youngest
Ironman at Vineman USA ('09)
Biology at University of California, Santa Barbara
Hypopituitarism patient
Co-founder, Human Hacker House; CEO, Woodegg; Strategy
Consultant, McKesson Corporation
Applied Math-Biology at Brown University; Founder of
Lighthouse Project

3. MICRODOSING
PSYCHEDELICS FOR
EMPATHY + FOCUS
J A N E T L A I C H A N G | J A N E T C H A N G . C O M | F B . M E / J A N E T L C H A N G | M E D I U M . C O M / @ J A N E T

4. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : M I C R O D O S I N G
Benefits of Microdosing
1. Creativity + Focus (Productivity)
2. Openness (Decrease Anxiety)
3. Empathy + EQ (Relationships, Mood)
Sources: James Fadiman, PhD., Psychedelic
Explorer's Guide (2011); n=1 experiment (2016);
informal accounts from n= ~100 (2017)

5. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : M I C R O D O S I N G
Research
1. Inter-connectivity
2. Regeneration
3. Neuroplasticity
Sources: National Academy of Sciences (2012), Journal of Royal
Society Interface (2014), Journal of Psychopharmacology (2012)

6. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : M I C R O D O S I N G
How To
Microdose
Part 1: Dosage
Regular dose
LSD
Creative dose
Small dose
Microdose
20ug
10ug
25-50ug
100ug
Regular dose
Psilocybin
Creative dose
Small dose
Microdose
0.3-0.4g
0.2g
0.5g
2-3g

7. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : M I C R O D O S I N G
How To Microdose
Part 2: Schedule
Option A: Dr. Fadiman's
Safe Approach
- microdose every 4th
day (1 day microdose, 2
days no dose)
- start with lowest dose
- increase every 2-3 wks
Option B: Consistent
Approach
- microdose everyday
- start with lowest dose
- increase every 2-3 wks
Option C: Beginner's
Approach
- microdose everyday, 2
days rest
- start with regular dose
1x, then lowest dose
- increase every 2-3 wks

8. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : M I C R O D O S I N G
How To
Microdose
Part 3:
Tracking
Track Daily
e.g.
1. Mood/Social
2. Openness/Anxiety
3. Productivity/Creativity/Focus
Other notes

9. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : M I C R O D O S I N G
Additional Resources
Website: Erowid.com (largest psychoactives database online)
Podcast: "Conversation with Daniel Pinchbeck" on Ellsberg.com
Video: TEDMED "Science of Psilocybin" by Dr. Roland Griffiths
Book: Psychedelic Explorer's Guide by Dr. James Fadiman, PhD
Blog: "30 Days of LSD Part 2: Buying LSD Online" on TheHustle
Blog: 1 year microdosing experiment on Medium.com/@janet
Website: ThirdWave.co

10. NOOTROPICS FOR
FOCUS + ENDURANCE
(WITH RISKS)
J A N E T L A I C H A N G | J A N E T C H A N G . C O M | F B . M E / J A N E T L C H A N G | M E D I U M . C O M / @ J A N E T

11. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : N O O T R O P I C S
What are nootropics?
5 criteria must be satisfied:
1. Enhance memory and ability to learn.
2. Help the brain function under disruptive conditions, such as hypoxia
(low oxygen) and electroconvulsive shock.
3. Protect the brain from chemical and physical assaults, such as anti-
cholinergic drugs and barbiturates.
4. Increase the efficacy of neuronal firing control mechanisms in
cortical and sub-cortical regions of the brain.
5. Possess few or no side effects and be virtually non-toxic.
--Source: Dr. Corneliu E. Giurgea (who coined the term “nootropic”)
Common Nootropics: piracetam and others in "-racetam" family (GABA
derivative), modafinil/Provigil (dopamine reuptake inhibitor)

12. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : N O O T R O P I C S
Short Term + Long Term
Effects
Short Term Benefits:
- more focus
- more hours awake while focused
- faster thinking + verbal fluidity e.g. the movie "Limitless"
Long Term Risks:
- insomnia, sleep deprivation, long periods of fatigue
- adrenal fatigue (changes in cortisol hormone balance)
Best Usage: Short-term (1-3 days at a time, 1x/month)

13. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : N O O T R O P I C S
Additional Resources
Research Database and Free Guides:
www.Examine.com/supplements/nootropic
LifeExtension.com

14. HORMONE BALANCE
FOR ENERGY,
METABOLISM,
FOCUS
J A N E T L A I C H A N G | J A N E T C H A N G . C O M | F B . M E / J A N E T L C H A N G | M E D I U M . C O M / @ J A N E T

15. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : H O R M O N E B A L A N C E
Why Hormones Matter
Three Hormone Systems:
1. Thyroid: T3/T4 (ability to focus, fat metabolism,
hair/skin/nails)
2. Adrenal: Cortisol (energy, ability to fall/stay sleep, circadian
rhythms), DHEA-S
3. Sex Hormones: testosterone, progesterone, estrogen
(motivation, hair loss in men, fertility in women)
Even one imbalance makes a big difference.
Men - muscle loss, male pattern baldness, low motivation,
breast tissue development
Women - PMS, infertility, fat gain, skin/hair problems

16. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : H O R M O N E B A L A N C E
Why Cortisol Matters
Normal Cortisol Curve

17. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : H O R M O N E B A L A N C E
How to Test Hormones
Men:
Cortisol
Thyroid hormones (free T3/T4)
Testosterone + SHBG
Women:
Cortisol
Thyroid hormones (free T3/T4)
Progesterone + Estradiol
Where to Order: zrtlab.com, directlabs.com, direct to consumer
labs

18. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : H O R M O N E B A L A N C E
Additional Resources
Lab Test: ZRTlab (store.zrtlab.com/)
Lab Test: DirectLabs
Blog: ChrisKresser.com
Book: Feeling Fat Fuzzy Frazzled by Richard Shames, MD
Book: The Hormone Cure by Sara Gottfried, MD
bioidentical progesterone on Amazon.com
bioidentical DHEA-A (for sex hormones) on Amazon.com
anti-aging doctors

19. NUTRITION + SLEEP
FOR FOUNDATIONAL
HEALTH
J A N E T L A I C H A N G | J A N E T C H A N G . C O M | F B . M E / J A N E T L C H A N G | M E D I U M . C O M / @ J A N E T

20. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : N U T R I T I O N + S L E E P
4 Common Diets
1) Low Fat
2) "Balanced" or athlete's diet (high protein, healthy fats)
3) Vegan / Vegetarian
4) Paleo / Ketogenic

21. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : N U T R I T I O N + S L E E P
Why Paleo/Ketogenic Works
Low carbohydrate intake (prevent insulin resistance, cancer,
inflammation, heart disease)
No allergens (prevent inflammation, auto-immune disorders)
Fatty acid balance (prevent inflammation, joint problems, heart
disease, hormone imbalance, neurodegeneration)
It works.
- Less hunger/cravings (reduced glucose dependency)
- Fat loss (decreased insulin resistance, higher fat metabolism,
increased thyroid function)
- More consistent energy / mood (reduced glucose dependency,
neurotransmitter balance)
- and other things...(libido, fertility, etc)

22. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : N U T R I T I O N + S L E E P
Become Paleo/Keto Tomorrow
Eat: vegetables, lean meats, fruit, nuts, eggs, grassfed butter,
natural animal fats
Don't Eat:
sugar, alcohol, grains, dairy, beans/legumes, corn/vegetable oil,
processed food
Breakfast: Bacon/ham and eggs + orange juice
Lunch: Vegetable/nut salad (no cheese, balsalmic vinegar), lean
steak with vegetables (salt + pepper, no sauce)
Dinner: Quarter/half roast chicken with BBQ sauce + sweet
potatoes
Snacks: beef jerky, fruit, nuts

23. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : N U T R I T I O N + S L E E P
Quick Tips for Sleep
- 90-min intervals (1.5 hr, 3 hr, 4.5 hr, 6 hr, 7.5 hr, 9 hr, etc)
- Eat high fat/protein snack before bed
- Melatonin (1mg tablets)
- Eye mask (prevent unconscious reawakening)

24. B I O H A C K I N G F O R 2 1 S T C E N T U R Y : N U T R I T I O N
Additional Resources
Biochemical diet explanation: Robb Wolf's The Paleo Solution
Explanation of dietary misinformation: Gary Taubes' Good
Calories Bad Calories
Explanation of why vegan/vegetarian diets are not the most
environmentally sustainable diets: The Vegetarian Myth by
Lierre Keith
Easiest program to start: https://whole30.com/whole30-
program-rules/

25. C O N T A C T I N F O R M A T I O N
KEEP IN TOUCH...
Janet Chang
janetlaichang@gmail.com
Lighthouse Project
Mathematics-Biology, Brown University
medium.com/@janet
janetchang.com