Luke's Personal Daily Routine and Biohacking

okay so man my schedule has not been normal since i started traveling and uh dealing with 800 time zones so um i try i try my best to go to bed like and this is it's gonna make me sound like i'm a fucking grandpa i try to get in bed at like 8 or 8 30 at night yeah because i i i have a really poor sleeping pattern so sometimes i can wake up at like three in the morning and i'm awake and there's no going back to bed. So I don't try to fight it anymore. I just, I just basically will wake up at three 30 and go to the gym and I'll get my, knock that out, have some coffee, get some work done. So if I know that it's going to be one of those types of days, I just go to bed super fucking early. So I'll, I'll, uh, I'm one of the, those, uh, weirdos that likes baths. So I'll get in the bath you know i'll take a little bit of phenobot and uh i'll take some zinc and magnesium and some other stuff and you know i'll do a little little sleepy time tea and you know get in the you know bathtub a little soft music and read a little bit and i'll sit in there for a while and then you know then i'll get in bed and what i'll typically do is i've got the the bows kind of noise canceling headphones and i'll put on uh spotify i'll put on like delta waves so i'll put on delta waves or some type of sleep type app and that pretty much knocks me out um and then uh i'll wake up in the middle of that because i'm snoring and zoe's punching me um and then i'll go back to sleep yeah and when i get up it's like wake up check messages you know check facebook check instagram check uh email have some coffee then go to the gym and then when i get at home, it's like we just get started and we just do our shit. But there's some supplements and stuff that I take that people might be interested in But I do Thorne Basic Detox Nutrients I take like fuck it if the people at Thorne found out about this I take 24 of those a day Oh wow Yeah, which is double the label dosage, but it gives for someone who's 100 kilos and it gives me all the stuff that I need at the right amount. There's a brain supplement that I take that I really like called Qualia. Q-U-A-L-I-A. if you're from qualia please start sending me free shit because i'm tired of paying for it yeah it's it's ridiculously expensive but it's it has like every nootropic known to man um and it is like i can't even function without it so those are two of the ones that i do like a really good multivitamin multi-mineral and uh the qualia that those those things i have to have and coffee mass amounts of coffee yeah yeah and and you just touch on your training what is your sort of training, I guess, program generally look like? What sort of stuff are you into? So right now I'm kind of doing some functional hypertrophy, you know, at the point where I'm finally under 100 kilos for the first time since I was like 12. So I'm trying to stay under 100. I know that sounds so weird because everyone else is trying to get bigger and I'm like, no, I'm trying to get smaller. Like I actually want to be able to buy stuff off the rack and have it fit normally. So, um, most of my training right now revolves around getting my strength back, um, and also getting some of my anaerobic power back up because last year I focused really heavily on getting my aerobic fitness back up. And so now I kind of went too far. So now my aerobic fitness is like fucking smashing it. Like I can go forever, but I can't produce power anymore. So now I have to kind of dial it back and bring more anaerobic and more power development back into it. So that's kind of that. And basically just trying to stay injury free. Um, I've had some issues with my lower back and a scapula and stuff like that. And basically doing dumb shit and snap city. So, yeah. Um, most of my training revolves around like getting into a squat and having it feel really awesome without like having any pain and suffering any consequences. Yeah. Yeah. You touched on before, obviously, with your bath routine and taking those sort of relaxing supplements, obviously, to get yourself in more of a parasympathetic tone. Do you also practice any sort of like breathing drills or breathing mechanics or meditation, that sort of stuff? I do. And I have in the past. It just depends. I've gotten to a point now where I really took my, um, my least mode seriously. Like I'm like, okay, okay. We, we kind of developed this least mode type of, um, concept. So I really need to get into it and make sure that like I'm living it. So I've gotten to the point where I don't really need it anymore because I spent so much time doing it last year where I was doing a lot of aerobic work, aerobic intervals, and a lot of breathing and breathing mechanics and getting treatment on my ribs so I could breathe better and that type of thing. And now like my waking heart rate is ridiculous. My blood pressure is ridiculous. Like everything's really good. So I don't actually have to consciously work at it anymore. Now, like what I'm doing now is consciously adding more beast mode back in so that I can then basically turn myself into a fucking machine again. For a while, I was a machine, but I was breaking all the time. So I got to a point where I was like, I'm fed up. I need to fix things first and then build myself back into the Terminator. And that's basically what I've done. So doing a lot of the aerobic work, doing a lot of breathing, a lot of meditation, a lot of headspace. Yeah, I got all of my metrics looking really good now to the point where I can pretty much abuse the hell out of myself and my blood pressure never gets above like 113 over, you know, 64. Yeah. Um, so now it's like, now it's all about, let's see how much volume I can keep pushing to myself to then make my metrics go in the direction I don't want them to go in. Because then that shows me that I'm overreaching. And now, you know, I can figure out what I need to do to actually progress and what I, what I have to do and then back off of that. Does that make sense? Yeah, absolutely. And I guess those biomarkers that you're looking at, you're looking at HIV, blood pressure, is that generally how you're sort of doing it?