Building a Health Stack

What's a health stack?

Everything we do in life stacks up. Individual actions may seem neutral, but over time, even the smallest habits can aid our health or make us sick. I can't overstate the importance of shifting our focus from a curative approach (treating conditions that are already happening) to a preventive one. Of course, this doesn't apply to any situation or health-related occurrence, but we live in times with vast access to tools and research that we can utilize to guide our lives onto a better track.

Minimize the bad, maximize the good

It's not all black and white, but it's safe to say that some things are objectively better for our health, while others will have a negative impact. Balancing and improving habits is the key to this approach. Think of your life as music that is being written to a record over and over again. (Since our cells are constantly regenerating.) Good habits represent pleasant melodies, while negative ones introduce noise. Over time, the older recordings are overwritten, yet echoes may persist in the background. Positive decisions can resonate as melodies of the composition, but noise might disturb the song. As you age, the accumulation of noise can overpower the melody, or even cause the needle to skip. Everything you do has an impact, and some consequences just can't be undone.

Old hardware, food, and motion

Despite the advancements in our accumulated knowledge, our physical bodies have not undergone substantial changes in the last 200,000 years. While we're continuously reshaping the planet and devising new solutions, we're traversing into a host of new problems as a consequence of this mismatch. We're still apex predators that have evolved to hunt. Like it or not, but we have to keep moving to stay healthy. The relationship of food and movement is interconnected, and we need to relearn habits that suit our biological requirements.

Since we're biomechanical machines, we require specific types of food to function—and let's face it, we have created an industry that is chasing the wrong values. (Which is a whole problem in itself.) The simplest solution to this highly complex topic is to go back to the basics. Eat your veggies, limit anything that is hyper-processed, or high in concentrated sugars, eat the right amount, don't eat all the time, and get enough protein. Supplements can be a great way to bridge some gaps, reach better habits, and to improve our overall physiology.

My health stack approach

The idea is to approach health as a modular concept, but it's essential to start with the fundamental blocks. Lifestyle, nutrition, and minimizing bad habits can't be replaced with magic potions (yet). If it's too good to be true, it probably is. The real magic comes from synergetic relationships and conscious habits.

I started out from a wildly misguided place, with terrible habits that reflected on every aspect of my life. Living with ADHD adds another level of complexity and seemingly opposing challenges to the matter. At some point, I realized, that no amount of energy will push me in the right direction, if I don't know where I'm going. It was a step-by-step process to phase out what was working against me, but through interest, research, experimentation, and maybe a little bit of dumb luck, I have created basic routines that seem to be working for me.

Please don't take anything as a definitive recommendation, do your own research, and check with your physician before applying any measures. My insights and opinions are intended as an overview or starting point for anybody who's looking to make sustainable changes to their life.

• Movement You don't have to run a marathon every week, but sufficient exercise will always have a positive effect on your well-being. As you age and your regeneration slows down, the ability to move, muscle mass, and agility are your best insurance.
  

• Stay hydrated and rest You probably heard that one before. There are just no alternatives to getting enough water and sleep. Skip the fancy bottled water if your tap water is safe to drink. Whenever I’m traveling, I bring a reusable filter bottle that helps to eliminate pollutants and unpleasant taste.
  

• Plan (and make) your food This is probably a controversial topic, but I like to have some sort of system in place that "automates" healthy options in advance. Preparing for the busier days makes it easier to avoid junk. I know that not everybody shares an obsession for cooking, but taking charge of your nutrition and discovering anything with our senses is a synergetic process in itself. My main priorities are enough colorful vegetables for fiber and vitamins, quality fat like extra virgin olive oil, and sufficient amounts of protein from sources like soy, various legumes, nuts, and grains.
  

• Supplementing protein My diet is mostly vegan, and I work out almost every day. It can be difficult to get enough plant-based protein through food, but it's a cheap and simple solution to add protein via a daily shake. Ideally, you want to look for a sustainable and ethical source that is independently tested and avoid unnecessary additives like sugar. When you consume the same thing every day, it's advisable to go for the best quality you can afford.
  

• Supplementing vitamins If you're eating nutritious food, you probably don't need much. I take a daily low-dose multivitamin to safely bump up the essentials. Combo vitamins are another controversial topic due to dosage and efficacy, but they're cheap, and relatively safe. Like many people with computer-focused jobs, I'm indoors a lot, which is why I take additional vitamin D supplements. Data shows that a deficiency is very common and can lead to issues with muscles, bones, and our immune system. Different deficiencies can occur as a result of several factors. Be sensible about possible signs, be reasonable about the potential cause, and don't shy away from actual data via blood work. (I know, needles suck.)
  

• Medication If you have any condition that requires medical intervention, you have to plan accordingly. Take medication as intended and be aware of interactions. Seemingly innocent factors can have a big effect. For example, the enzymes found in grapefruits can impact the absorption of various medications and significantly alter their effects.
  

• Nootropics There's a long list of substances that fit this category, and it's undoubtedly a magnet for scammers. However, my takeaway is, that less is sometimes more and there are still a lot of mechanisms that we just don't understand yet. (Please don't replace your heart medication with lion's mane mushroom caps.) Do your research and don't fall for every hype, because the package looks premium. My approach is to look for substances with evidence of some positive effects, no interactions with other supplements, harsh side effects, and reasonable affordability. Some nootropics don't seem to do a lot, but the effect can compound, and I'm happy to get a cheap placebo in some cases.
  

  • For instance, I had positive effects with 5-HTP and L-tyrosine to stabilize my mood. (Both help with neurotransmitters that are usually low in people with ADHD.)
    

  • One of the big ones for anybody who's working out a lot is creatine. It's one of the most extensively researched fitness supplements, usually well-tolerated, and can yield noticeable performance benefits.
    

  • Historically, we seem to have always loved caffeine for its exhilarating effect. I never got into coffee and didn't want to be a habitual energy drink person. Eventually, I realized that pure caffeine powder is available in bulk, sparking my interest in experimenting with it. It’s now a regular part of my routine to boost my energy and focus. I found this way to be super flexible and by far the cheapest source of caffeine. Always be careful about the dosage. The effect of too much can range from jitters to life-threatening symptoms. With its long half-life, timing is also important. Don't take caffeine if you are sensitive or have preexisting (especially cardiovascular) conditions
    

  • Another interesting item in this category is L-theanine. Studies suggest that it can reduce anxiety, and in combination with caffeine, enhance cognitive function.

If you're interested in my health stack essentials, supplements, and more, you can find links to my sources in the Equipment Hub section. Price and quality can vary depending on your location. It's always best to compare products from different vendors and based on their price per dose.

Awareness and balance

It can be overwhelming to constantly think of all the details we should and shouldn’t be doing, but habits take time to build. You just have to make the decision to move forward. Retaining a positive mindset, awareness, and consistency is essential. It sounds cheesy, but just remember that our consciousness is the most powerful force we got. Everything you perceive happens in the context of your own thoughts.

Life is a constant act of balance, and we will inevitably face periods of instability. Retaining awareness is essential. It's invaluable to play to our strengths as mindful creatures of habit and work ahead. Every step towards better decisions can be synergetic, and before you know it, you're in an upward spiral.

References https://www.ox.ac.uk/news/2021-11-11-sustainable-eating-cheaper-and-healthier-oxford-study https://www.healthline.com/nutrition/protein-for-vegans-vegetarians https://www.youtube.com/watch?v=lbzn5iz8Mbo https://www.medicalnewstoday.com/articles/326379

https://biolayne.com/articles/supplementation/creatine-work-one-take/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589309/