50 Health Cheat Codes That Actually Work

Key “health cheat codes” & wellness strategies (from the subtitles)

Electrolytes & hydration

• 5:2:1 electrolyte protocol (around workouts)
  • 1,000 mg sodium
  • 400 mg potassium
  • 200 mg magnesium
• Simple execution before a morning workout
  • Drink 1 cup water
  • Eat a banana dipped in 1/4 Tbsp sea salt
  • Take magnesium the night before

Sleep optimization (biggest recurring pillar)

• 10:5:2:1:0 sleep formula
  • 10 hours before bed: no caffeine
  • 5 hours before bed: no food or alcohol
  • 2 hours before bed: no work
  • 1 hour before bed: no screens
  • Morning: no snoozing
• Blue light “escalation” approach
  • Use Flux on all devices starting at sunset
  • Wear blue-blocking glasses 2 hours before bed
  • Use red bulbs in the bedroom
• Blackout rule
  • Use blackout blinds; dim light in deep sleep can suppress melatonin
• Lemon water for morning puffiness
  • Add lemon to pre-breakfast water and wait 20–30 minutes before eating

Nutrition & meal timing

• Protein timing asymmetry
  • Emphasize protein earlier in the day (breakfast > dinner) to match muscle “active phase”
  • Example for 150 g/day: 60 g breakfast / 50 g lunch / 40 g dinner
• Hit daily protein goal
  • 0.8 g protein per pound body weight
• Food order protocol
  • Eat fiber/vegetables first, then protein, then carbs
  • Goal: reduce glucose spikes and improve focus
• Pre-meal water protocol
  • Drink 0.5 liter water 15 minutes before meals (aim: fewer calories consumed)
• Satisfying “cheat” substitutes
  • Frozen fruit sorbet instead of ice cream
  • Macadamia + honey snack (1 spoonful or save for hard workout days)
• Frozen/acid control for digestion & cravings
  • Lemon protocols + dessert swaps used to control energy crashes

Exercise & recovery productivity

• 80/20 workout split
  • 1 × 30-min HIIT session
  • 1 × 1-hour cardio session
  • 3 × weightlifting sessions/week
  • Other days: 5,000 steps/day minimum
• Zone 2 nasal breathing
  • During easy cardio: nose-only breathing
  • Pattern: inhale 3 steps / exhale 3 steps
  • If needed: walk until you can breathe through your nose
• Epsom salt bath (post-exercise)
  • Warm bath within 2 hours after exercise
  • 2 cups Epsom salt
• 3:1 deload protocol
  • Train hard 3 weeks, deload 1 week
  • During deload: cut volume or intensity by ~50%
• Evening focus & performance audit
  • Three-question evening audit:
    1. Did I do the planned workout?
    2. Did I hit protein goals + eat mostly whole foods?
    3. Did I sleep 7 hours?
  • If “no” to any: correct tomorrow

Conditioning habits that protect attention & brain health

• 10,000 lux morning blast
  • Get it in for 10 minutes within 5 minutes of waking
  • Light should be angled down from above; don’t stare directly
  • Read/eat/work during exposure
• 120–10 anti-sitting protocol
  • Every 2 hours sitting: stand/move 10 minutes
  • Workaround: laptop on top of a chair at desk height
• 10,10,10 ventilation protocol
  • Open windows 10 minutes after waking, while cooking, and before bed
  • Target CO2 < 600 ppm
• EMF bedroom rule
  • Put phone airplane mode or keep it outside the bedroom while sleeping
• Binaural beats (focus/sleep frequencies)
  • 40 Hz for focus while working
  • 4 Hz for winding down
  • 1 Hz right before bed to improve sleep onset/quality
• Robot vacuum hack
  • Run once weekly to reduce particulate matter and support cognition

Oral health & gut-metabolic connections

• 7-second brushing rule
  • Brush each of 6 sections for ~7–7.5 seconds
  • Cover inside/outside/top surfaces
• Brushing delay after acidic foods
  • Wait 60 minutes after eating acidic foods; rinse mouth with water meanwhile

Environmental & “anti-toxin / anti-aging” swaps

• Filter replacement calendar
  • HEPA + carbon filter: every 12 months
  • Reverse osmosis: every 6 months
  • HVAC filter: every 3 months
  • Dishwasher filter: every month
• Cilantro heavy metal flush
  • Eat 1/4 cup fresh cilantro 2–3x/week
  • Claimed to bind heavy metals and reduce toxin/oxidative stress markers
• Avoid frying eggs (AGEs reduction)
  • Fried eggs contain dramatically higher AGEs
  • If you can’t avoid frying: add 1/2 tsp lemon juice to raw egg before cooking (acid blocks AGE formation)
• Omega-3 absorption protocol
  • Store in fridge to prevent oxidation
  • Buy in triglyceride form (not ethyl ester)
  • Take with a fat-containing meal (absorption up)
• “Toxic alternatives” household swaps
  • Plastic (boards/containers/utensils) → wood/glass/steel
  • Teflon pans → stainless steel
  • Bleached toilet paper → bamboo
  • Toxic detergents → non-toxic
  • Shampoos/body wash → fragrance-free, phthalate-free, sulfate-free
  • Chemical sunscreens → mineral sunscreens

Sickness protocols (targeting different infection types)

• Sickness protocol (suspected bacterial)
  • Fast 24–48 hours
  • Only warm bone broth + eggs
  • Rationale given: carbs feed bacterial growth; broth provides electrolytes
• Fever fix (suspected viral)
  • Avoid fever-suppressing painkillers/aspirin (as described)
  • Don’t suppress fever unless > 103°F
  • Eat easy-to-digest carbs every 3–4 hours (e.g., white rice, bone broth + noodles, scrambled eggs)

Health “automation” & tracking for consistency

• Health automation
  • Reduce decision fatigue by building fixed routines:
    • consistent morning/evening routine + bedtime
    • meal prep (Sunday)
    • supplements at the same time
    • follow a training program
• 80/20 health tracking
  • Use Whoop or Oura for: resting HR, HRV, VO2 max, sleep quality
  • Use a scale for: weight/body fat/muscle mass
  • Get blood tests every 3–6 months; adjust diet/supplements based on results

Social and mobility “support systems”

• Work on social health
  • Strong social relationships linked with longer lifespan
• Mobility/warm-up before training
  • 2–3 minutes dynamic stretching before lifting/running

Micronutrients & anti-aging food stacks

• Micronutrient soup protocol
  • Use whole vegetables (not powders) in a weekly meal-prep soup
  • Example ingredient roles mentioned:
    • broccoli/cauliflower (detox)
    • onion/garlic (immune support)
    • carrots (vision/skin)
    • pepper (antioxidants)
    • shiitake mushrooms (autophagy)
• Anti-aging nut bowl
  • Stack: berries + nuts + seeds + dark chocolate
  • Mentions specific roles (e.g., walnuts/inflammation, Brazil nuts/thyroid, chia/flax/joint inflammation)

Supplement “cheat code” (as stated)

• Daily supplement stack (as described)
  • Taurine 3g
  • Omega-3 3g
  • Collagen 10g
  • Boron 3mg
  • Magnesium glycinate 300mg (sleep/BP)
  • NAC 600mg (inflammation)
  • Berberine 1g (blood sugar)
  • Creatine 3g
  • Vitamin D 2,000 IU
  • Vitamin K2 200mg
  • Vitamin B12 500 mcg
  • Aged garlic 2,400mg (BP/inflammation)
  • Lutein + zeaxanthin 10mg (eye health)
  • Sulforaphane (toxins)

Lifestyle “basics” for top-tier health outcomes

• 80/20 health protocol
  • Quit smoking/vaping
  • Reduce alcohol
  • Eat 70% whole foods
  • Exercise 3x/week
  • Sleep at same time
  • Sleep > 6.5 hours
  • Bonus: avoid tap water; use spring or reverse osmosis (example: AquaTru)

Consistency method (burnout prevention)

• 1% weekly stacking rule
  • Improve one health metric by ~1% each week, then stack
  • Example sequence:
    • Week 1: add cardio
    • Week 2: shift bedtime 5 minutes earlier
    • Week 3: add an extra 0.5 liter water/day
  • Avoid trying to overhaul everything at once

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Presenters / Sources mentioned (in subtitles)

• The video narrator/creator (“Chico” referenced repeatedly)
• Bryan Johnson
• Saitama University (protein timing asymmetry study)
• Valega and colleagues (cilantro / heavy metal findings)
• Uribarri and colleagues (AGEs in eggs; lemon acid reduces AGE formation)
• Li and colleagues (robot vacuum / particulate matter & cognition)
• NSF (study) (dishwasher filter microbial findings)
• Allen and colleagues at Harvard (CO2 and cognitive performance)
• Gorging and Jod and colleagues (creatine under sleep deprivation)
• Davy and colleagues (pre-meal water reduces meal calories)
• Colzado and colleagues (binaural beat frequency effects)
• Gooley (melatonin suppression from light during deep sleep)
• Fredholm and colleagues (lemon increases gastric emptying)
• BMC Oral Health
• American Cancer Society (sitting time mortality risk)
• Vohs and Baumeister (decision fatigue / self-control depletion)
• Liu (whole vegetables vs powders; micronutrient synergy)
• Shukla College (food order / blood sugar spikes)
• Clinical Oral Investigations (brushing immediately after acidic exposure causes enamel loss)
• Graham and colleagues (fever-reducing drugs and antibody response in viral infections)